Workout/weight lifting thread

[Brandon]

yesterday legs day

 

warm up jog 5-10 minutes

 

Superset

Free Squats - 225 x 12 x 3

Hack Squat - 205 x 30 x 3

Free Squats - 275 x 8 x 1

Hack Squat - 205 x 30 x 1

Free Squat - 295 X 6 x 1

Hack Squat - 205 x 30 x 1

Free squat 315 x 2 x 1

Hack Squart - 205 x 30 x 1

 

Then Step on the stair mill -

3 minutes max level 20

Walking lunges 50 ft with 60 lbs (2 30lb kettles)

Repeat with essentially no rest for 3 sets

The double step stairs on the mill level 10 focus on push

No weight lunges 75 ft

Repeat for 3 sets essentially no rest

 

Sumo dead lift on rack lowest pin

 

225 x 10 x 2

245 x 8 x 2

265 x 6 x 2

 

Super set

Calve extensions -

21 reps, 7 half bottom, 7 full , 7 squeeze at the top

Hamstring curls

90 x 12 x 3

 

Then for good measure I pedaled on my trainer at home after for 45 minutes...

 

I slept great.

[Stretch]

One thing I do to keep weight off (when it's not freezing outside) is walk for 30-45 minutes in the morning on a empty stomach. Very low intensity. You can't eat for another 30 minutes after you've stopped.

 

There is not a whole lot of science behind it, but from what I gather is it burns off the sugar that your body stored during the night. You know, the sugar you would need if a saber tooth tiger surprised you in your cave and you need some energy to fight it off.

 

Seems to help for me. I dropped from from 222.4 to 197.8 in six weeks for a weight loss competition just before the holidays.

 

I've always been against any sort of working out before eating. Your body is rpactically starving after being asleep for 8+ hours. You'll end up buring more muscle than you will fat by working out first thing in the morning on an empty stomach.

 

It might help some people, but it's not any better than doing it after you eat.

 

 

http://www.bodybuilding.com/fun/the-myth-of-cardio-before-breakfast-debunked.html

[SPL_Josh]

Shake weight

[cstmg8]

Shake weight

 

Hahaha, I almost listed that as my arm day!

[BigOxley]

I've always been against any sort of working out before eating. Your body is rpactically starving after being asleep for 8+ hours. You'll end up buring more muscle than you will fat by working out first thing in the morning on an empty stomach.

 

It might help some people, but it's not any better than doing it after you eat.

 

 

http://www.bodybuilding.com/fun/the-myth-of-cardio-before-breakfast-debunked.html

 

this is one of the articles i read about it...

 

http://www.bodyrecomposition.com/fat-loss/fasted-cardio-and-fat-loss-qa.html

 

here's another

 

http://www.builtlean.com/2012/05/29/cardio-empty-stomach/

 

looks like everyone agrees that high intensity cardio on an empty stomach is not a good idea. but, i was suggesting was very low cardio in the morning helps me, and may help others.

[BigOxley]

Nice. I go to Friendship Crossfit in Dublin. Love the place.

 

Is that the one Dave Ulmer goes to?

[cstmg8]

Felt weak today: legs: squats

135x10, 185x10, 225x8, ass to the grass, 275x6, 315x2-fail,1-fail, parallel, 225x6, 185x6, 135x6

Dropped weight to work on/correct form.

Leg press: 5x10 superset w/ calf extensions x25

[Zx2guy19]

Hopefully the newbies don't come until Monday. I definitely encourage people to come, but this time of year it is TERRIBLE with gym etiquette. Hoping I can get 2-3 more decent lifts in before the wave hits (IE: wave starts Monday instead of today).

[SPL_Josh]

What about dieting, counting calories?

[Zx2guy19]

What about it? Serious question...are you asking for advice?

[cstmg8]

135x10, 185x8, 205x5, 215x4, 225x3, 235x2(heaviest non smith)

Flat: 2 boards

225x4, 205x6

Incline:

155x10, 175x8,8

Incline fly:

40x10, 50x10, 60x8

3 sets cable fly

Pushups to failure

[SPL_Josh]

2013 bulk

http://i448.photobucket.com/albums/qq206/rawlins1087/Mobile%20Uploads/image_zps3a19e7fe.jpg

[cstmg8]

2013 bulk

http://i448.photobucket.com/albums/qq206/rawlins1087/Mobile%20Uploads/image_zps3a19e7fe.jpg

 

What are your stats, lean weight goal? How much did you put on?

I'm at 214, but sloppier than I'd like, shooting for a sub 15% 200-203ish.

[SPL_Josh]

What are your stats, lean weight goal? How much did you put on?

I'm at 214, but sloppier than I'd like, shooting for a sub 15% 200-203ish.

 

Lean weight goal? 225-230 11-12%

[cstmg8]

Lean weight goal? 225-230 11-12%

 

Wow, that's impressive , 12% at 230 is big. Takes some serious work.

[cstmg8]

Deads:

135x10, 225x10, 275x8, 315x8,6,6, 365x3,2

Underhand rows:

135x10, 185x8,8,8

Pull ups superset with upright rows. 3 sets

[cstmg8]

Bump for some new years workouts! C'mon folks its nice to see what others are doing to get workout ideas.

 

I am always interested in variations in rep schemes, lifts and volume.

[Mojoe]

http://www.youtube.com/watch?v=RHP0Nd72s10

[cstmg8]

Lol

[bmwohio]

Did Back, Bi's, and Shoulders yesterday. Weightlifted for about an hour, and then 35 mins of hard cardio.

 

Avg HR - 141

Max HR - 174

 

[cstmg8]

Hopefully everyone's resolutions/workouts didn't die with this thread lol.

Hit back yesterday, mostly concentrating on strict dead lift form, so I didn't go real heavy.

Deads:

135x8, 225x8, 275x8, 315x6, 365x6,5,3,3

315x6, 275x6,6

Pull ups superset with underhand rows165, both to failure. 3 sets

Chin ups superset with upright rows, 3 sets

Machine circuit burnouts

cable rows, supported t-bar, lat pulls

3sets to failure

Good fatigue, slight lower back pump, but good intense workout.

 

Shoulders today

[smokinHawk1647545499]

http://www.youtube.com/watch?v=RHP0Nd72s10

 

:lolguy: haha, i'm in tears.....

[smokinHawk1647545499]

well my goals for the year is to be in the best shape of my life again at 35

get to 190+ at 8% bodyfat

dunk at 5'8"

run a 5k

Total 1600+ raw at 181 on my next powerlifting meet (3/22/14) with some where with a 600+ squat, 400+ bench (rehabbing a shoulder injury right now) 650+ deadlift

[Rustlestiltskin]

well my goals for the year is to be in the best shape of my life again at 35

get to 190+ at 8% bodyfat

dunk at 5'8"

run a 5k

Total 1600+ raw at 181 on my next powerlifting meet (3/22/14) with some where with a 600+ squat, 400+ bench (rehabbing a shoulder injury right now) 650+ deadlift

 

Dat manlet strength. plus dunking? You're like a swoll White spud webb.

[cstmg8]

well my goals for the year is to be in the best shape of my life again at 35

get to 190+ at 8% bodyfat

dunk at 5'8"

run a 5k

Total 1600+ raw at 181 on my next powerlifting meet (3/22/14) with some where with a 600+ squat, 400+ bench (rehabbing a shoulder injury right now) 650+ deadlift

 

Damn, impressive numbers. Dunking at 5'8 might be harder than the 600 squat! Lol