Poop The "I just got back from the gym" and this is what I have eaten thread. - Page 8

SenselessChiefsFan · 11-28-2009, 07:40 PM

Okay, so there are a ton of guys in here that are working out, trying to work out, or 'thinking' about working out.

So, I figured I would start a thread. I am all about making myself accountable. The more people that I tell about working out, the more people I would let down by not going.

If you go to the gym.... then post here when you get back. If you do P90X, post here when you get done. If you ride the excercise bike.... post it here.

Anything you do to get in shape.... share with the board. I know I have gotten some great advice and feedback.

Also, post what you eat. If you post everything you eat, and you know others will be critical, you may think twice before you grab a Twinkie.

Okay, so, I went to the gym. I did five minutes on the cross climber to warm up. I stretched for about three minutes.

Then, I did three sets of squats with just 135. I did back extensions and hanging leg lifts. Three sets each. I did leg curls, calf extensions, abductor and adductor excercises as well.

On my leg day, I do very light chest exercises to work on my explosive power. I do three sets of six pushups as explosively as I can. I throw the excercise ball up like a chest pass while laying on the bench.

Then, I finished off my workout with 30 minutes on the eliptical.

As far as my diet.

Breakfast two pieces of peanut butter whole wheat toast, protein shake, and banana.

I have had another banana, two yogurts, and a handful of cashews as snacks.

I didn't have a 'lunch' per se.

Kids had sloppy joes with lean beef (as if that makes it great).... I took a baked potato, and put a serving of sloppy joe over it, with jalapenos and 2 oz's of lowfat cheddar cheese.

I have also had shotgun with water, and synthesize with water.

I won't eat again before bed.

Okay, I know putting everything down here will open me up to criticism. I know some will think that I am doing things all wrong. I appreciate any advice, but I have done a lot of reading and talking to trainers.... so, I have an idea of what I am doing.... or at least what I think I am doing.

The point of this thread, isn't to get into pissing matches about how to do things.... but rather to give ourselves a gold star for making an effort.

Try not to beat anyone down on this thread, because this is about encouragement.

Simply Red · 12-08-2009, 03:01 PM

Quote:

Originally Posted by Silock

Thanks.

It's mainly diet, but I do have a pretty intense core regimen. I do this core stuff AFTER I lift. Don't do it before you lift, or your lifting will suffer.

Mondays:

Reverse crunches - 3x15
Form is key here. Hands to the side of your head, head off the ground. Start with knees bent 90 degrees and keep them that way. Don't allow your legs to go past perpendicular to the floor after you first crunch your lower body toward your head. Head stays still. If you let your legs go lower than 90 degrees, you're using more hip flexor than core.

After one set of the reverse crunches, move immediately to:
Reverse twisting crunch - 3x12 (6 per side)
Same basic principle, but twist to each side.

Rest 30 seconds in between

In-Outs - 3x15
Keep your upper body close to 70 degrees while you extend your legs all the way forward and crunch them in.

After a set of in-outs, move immediately to

Bicycles - 3x15
then
Reverse Bicycles - 3x15

Rest 30 seconds in between

Crunches on a swiss ball - 3x15
Make sure you put your hands to the side of your head, and don't flex your spine. Pick a spot on the ceiling and focus on it. Pretend like someone is pulling you straight up from the middle of your sternum. This should give you a big crunch in your upper abs.

Rest 15 seconds in between swiss ball crunch sets

Reverse crunches on swiss ball - 3x15
Reverse twisting crunches on swiss ball - 3x12 (6 per side)

Rest 1 minute in between (these are harder)

Cable woodchop - 3x15 each side
Make sure you twist through your core, keeping your arms locked

Reverse cable woodchop - 3x15 each side

Tuesday:

Mountain Climbers on a swiss ball - 3x20 (10 per side), 30 seconds rest in between
The slower you go, the better. http://www.youtube.com/watch?v=4V2stE2_3yE

Swiss ball rolls - 3x15
Slower = better. Roll out, then pull back in slowly.

Swiss ball crunches - 3x15 (15 seconds rest in between)

Side plank with weighted cable row - 3x15 (15 each side, 30 seconds rest in between)

Cable crunches - 3x20
Go slooooooooooow with lots of weight. Hold for 5 seconds at the bottom. Put knees on a Bosu ball for even more work.

Wednesday:

Planks - 3x120 seconds

Thursday:

Rest!

Friday:

Repeat Monday

Saturday:

Repeat Tuesday

Sunday:

Rest!

No reverse-leglifts? that'll get you that 'V' in you lower abdominal.

Silock · 12-08-2009, 04:38 PM

I have the V and don't do reverse leg lifts. They're mostly a hip flexor and lower back exercise, not a lower abdominal exercise. Reverse crunches are way better, easier to maintain proper form on, and consequently are less likely to give you lower back pain (which is caused by fatiguing the lower back and over-strengthening the hip flexors that can happen with reverse leg lifts).

EDIT: Do them if you want. They're just not necessary to obtain that "V" shape. I would personally avoid them, much like I avoid movements with a lot of lower back flexion. The risks far outweigh the benefits.

RedThat · 12-08-2009, 06:22 PM

Quote:

Originally Posted by Silock

Thanks.

It's mainly diet, but I do have a pretty intense core regimen. I do this core stuff AFTER I lift. Don't do it before you lift, or your lifting will suffer.

Mondays:

Reverse crunches - 3x15
Form is key here. Hands to the side of your head, head off the ground. Start with knees bent 90 degrees and keep them that way. Don't allow your legs to go past perpendicular to the floor after you first crunch your lower body toward your head. Head stays still. If you let your legs go lower than 90 degrees, you're using more hip flexor than core.

After one set of the reverse crunches, move immediately to:
Reverse twisting crunch - 3x12 (6 per side)
Same basic principle, but twist to each side.

Rest 30 seconds in between

In-Outs - 3x15
Keep your upper body close to 70 degrees while you extend your legs all the way forward and crunch them in.

After a set of in-outs, move immediately to

Bicycles - 3x15
then
Reverse Bicycles - 3x15

Rest 30 seconds in between

Crunches on a swiss ball - 3x15
Make sure you put your hands to the side of your head, and don't flex your spine. Pick a spot on the ceiling and focus on it. Pretend like someone is pulling you straight up from the middle of your sternum. This should give you a big crunch in your upper abs.

Rest 15 seconds in between swiss ball crunch sets

Reverse crunches on swiss ball - 3x15
Reverse twisting crunches on swiss ball - 3x12 (6 per side)

Rest 1 minute in between (these are harder)

Cable woodchop - 3x15 each side
Make sure you twist through your core, keeping your arms locked

Reverse cable woodchop - 3x15 each side

Tuesday:

Mountain Climbers on a swiss ball - 3x20 (10 per side), 30 seconds rest in between
The slower you go, the better. http://www.youtube.com/watch?v=4V2stE2_3yE

Swiss ball rolls - 3x15
Slower = better. Roll out, then pull back in slowly.

Swiss ball crunches - 3x15 (15 seconds rest in between)

Side plank with weighted cable row - 3x15 (15 each side, 30 seconds rest in between)

Cable crunches - 3x20
Go slooooooooooow with lots of weight. Hold for 5 seconds at the bottom. Put knees on a Bosu ball for even more work.

Wednesday:

Planks - 3x120 seconds

Thursday:

Rest!

Friday:

Repeat Monday

Saturday:

Repeat Tuesday

Sunday:

Rest!

Wow...thats pretty intense man. lol now i know why I don't have abs. Im not even close to your caliber of training.

I've always managed to have a flat stomach though. But I truly believe it is in large part to dieting and very little of it came from my training regiman. To be honest with you, my ab exercises were pretty basic, bland and quite boring. I used to incorporate exercises into my program such as ab crunches w/ those scissor like machines. Leg raises, side twists for the obliques, leg crunches and thats about it. My reps would range anywhere from 50-100 and I would train them about 2-3 times per week...But I screwed up because I think I had issues with technique and resting in between sets.

I think abs are the hardest to train because this part of the body demands technique more so than any other body part. I mean you can cheat a little in doing other body parts and get away with it, but no so with abs. I think your technique has to be down and very efficient. i used to always rush when doing my reps for abs, but I think thats a poor way of doing it. I think the best way to go is really slow like your saying and just squeeze and contract the muscle, and breathe. Im beginning to think high reps, and fast is not necessary. As long as you do it correctly, and feel the burn, you know its working. Plus, i think it is also a muscle group that has a quick recovery rate more so than others, so resting in between sets is very crucial. And you have monitor your resting periods.

this is just an area Ive been really poor on but will improve. Just haven't put enough emphasis, focus on this area of my body. but thanks for the tips man. appreciate it. Keep up the good work.

Silock · 12-08-2009, 06:35 PM

It really doesn't take that long to do this routine. Maybe 15-18 minutes per day on Mondays/Fridays, 10-15 on Tuesday/Saturday.

And +10000000 on the technique part. That's the real key.

SenselessChiefsFan · 12-09-2009, 05:05 AM

For whatever reason, I couldn't sleep last night. I went to the gym, came home, got laid.... then just was WIDE awake. We went to bed at 11:00pm. Tried to go to sleep around 12:40am... and was just wide awake. Didn't get to sleep until after 2:00am.

I was going to blow off the gym this morning, but I was wide awake at 5:40pm.

Hopefully, I can squeeze a nap in today somewhere. I know my body needs sleep to recover from the abuse I am giving it... but apparently, my body disagrees.

Will do 36 minutes on the eliptical this morning. I'll grab a protein shake when I get back. Weds is typically a day off from lifting. I may try to work in some core exercises depending on how tired I am.

RedThat · 12-09-2009, 06:13 PM

Quote:

Originally Posted by SensibleChiefsfan

For whatever reason, I couldn't sleep last night. I went to the gym, came home, got laid.... then just was WIDE awake. We went to bed at 11:00pm. Tried to go to sleep around 12:40am... and was just wide awake. Didn't get to sleep until after 2:00am.

I was going to blow off the gym this morning, but I was wide awake at 5:40pm.

Hopefully, I can squeeze a nap in today somewhere. I know my body needs sleep to recover from the abuse I am giving it... but apparently, my body disagrees.

Will do 36 minutes on the eliptical this morning. I'll grab a protein shake when I get back. Weds is typically a day off from lifting. I may try to work in some core exercises depending on how tired I am.

Been there man. Been there. You're not the only one.

I can relate. I know this feeling. Plenty of times this has happened to me. You go to bed at a particular time and you want your body to shutdown but it can't right? yup...Thats very familiar. Interestingly enough, I've always encountered this problem when I trained late at night. I think that could be the link to the problem by being or doing something active late in the day.

Its just that exercising or whatever activity is causing you to be active increases your bodys core temperature and makes you more alert. Not a good thing to have at a particular time of the day when its required to shutdown. exercising late at night goes against the bodys demands of "shutdown mode". And it all varies on the intensity of the activity as well. The more intense your activity the higher your bodys core temperature increases and it could take up to several hours before it returns to normal. It just all depends on how your body responds to the type of activity you're doing. Musta been a good nights sex lol...It is a compliment to your body to go to bed when its temperature is normal. And if you could avoid late activities in the day, do it.

I remember learning this the hard way lol...I would do karate sessions late at night, around 9 and finish at 10...The workouts were incredibly intense that when I was done, I came out with an abundunce of energy..Would then go home, watch a bit of tv or read a book no problem and then go to bed around 12am. And no way did it happen. I was wired in bed, and it would take my body approximately 4 hours to cool down. With that being said, I wouldn't sleep till like 4am in the morning. It was nuts. So I stopped training late at night and coincedentally my sleep improved. Significantly.

But yeah that may be your problem as well? Of course sleep deprivation can derive from many other things such as stress, alcohol, eating late at night, etc. but one thing I do know, here's a tip for ya, if you ever feel you experienced a night where you're sleep deprived, its best not to train the very next day because chances are your body is "taxed" from the lack of sleep which prevents full rest and recuperation for your muscles. And that stunts the growth in the muscles, where they're not able to grow to their full potential. and So the way your body works is that it needs more rest in order to replentish itself fully, not only to make up from the lack of sleep from the night before, but so your muscles can grow to their full potential by getting the proper amount of rest and recuperation it needs. Be very careful. Lack of sleep can lead to overtraining. if you could take a nap, do it.

Silock · 12-09-2009, 08:21 PM

Did some cardio circuit training today.

1 circuit:
60 jumping jacks
20 spiderman pushups
20 walking lunges
20 spiderman climbs
60 seconds wall squat
60 seconds plank
10 burpees
50 high knees

Rest 1 minute, do three sets. Puke after optional.

Did 30 minutes of HIIT cardio after.

Came home, waited 2 hours, ate 1/2 cup plain yogurt, 5 oz of cheese and 12 almonds. Still haven't had my second meal yet.

SenselessChiefsFan · 12-10-2009, 08:00 AM

Hit the gym for my 36 minutes of cardio. Had a vanila bean torte protein shake from Syntrax....nasty with water... won't have that flavor.... EVER again.

Had two pieces of multigrain toast with natural peanut butter. First time using natural peanut butter. Other than the three hours it took me to stir it up... not bad. Actually, it had a good flavor, but stirring it up was a bit of a chore.

Grabbing subway for lunch.... with unsweet tea.

Silock · 12-10-2009, 08:52 AM

Day off for me today. Good, too, because I have a lot of finals stuff to work on.

SenselessChiefsFan · 12-10-2009, 10:47 AM

Quote:

Originally Posted by Silock

Day off for me today. Good, too, because I have a lot of finals stuff to work on.

Good luck on the finals.

SenselessChiefsFan · 12-11-2009, 07:17 AM

Cold has caught up to me again. I took last night and this morning off trying to get more rest.

Silock · 12-11-2009, 03:29 PM

Quote:

Originally Posted by SensibleChiefsfan

Good luck on the finals.

Thanks. Was up all night working on them last night. Not hitting them gym until 1/2 hour from now.

Workout today is 8 sets of this:

Barbell + 25 lbs

10 Deadlifts
10 Bent Over Row
10 Hang Cleans
10 Lunges (alternating)
10 Push Press
10 Squats

Doesn't sound too hard until you remember there's no rest in between. Really a great circuit routine.

After that, I'll do core stuff.

Silock · 12-14-2009, 02:35 PM

Beta-alanine is the shit. That is all.

SenselessChiefsFan · 12-14-2009, 03:45 PM

Got back on the horse today. I did 40 minutes of cardio.

So far, I have had a protein shake, a grilled chicken multigrain bagel with eggs and cheese.. and OJ to drink.

Then, I had a six inch ham and turkey sub on honey oat bread with a side of baked lays and an unsweet tea.

Wife is making home made Ravioli tonight... And, after she puts in all that work... no way I am going to decline. But, I do wish she took my eating as seriously as I am trying to do.

I can't wait to get in the gym.

Silock · 12-14-2009, 06:55 PM

Did my last heavy day while on my super-restrictive diet. Felt good.

Eating 7 oz of grilled chicken, 1 sweet potato, 8 oz of grilled steak and 5 oz of cheese today. Not a whole lot of food.

11-28-2009, 07:40 PM
SenselessChiefsFan MVP Join Date: Nov 2008 Casino cash: $10005450	The "I just got back from the gym" and this is what I have eaten thread. Okay, so there are a ton of guys in here that are working out, trying to work out, or 'thinking' about working out. So, I figured I would start a thread. I am all about making myself accountable. The more people that I tell about working out, the more people I would let down by not going. If you go to the gym.... then post here when you get back. If you do P90X, post here when you get done. If you ride the excercise bike.... post it here. Anything you do to get in shape.... share with the board. I know I have gotten some great advice and feedback. Also, post what you eat. If you post everything you eat, and you know others will be critical, you may think twice before you grab a Twinkie. Okay, so, I went to the gym. I did five minutes on the cross climber to warm up. I stretched for about three minutes. Then, I did three sets of squats with just 135. I did back extensions and hanging leg lifts. Three sets each. I did leg curls, calf extensions, abductor and adductor excercises as well. On my leg day, I do very light chest exercises to work on my explosive power. I do three sets of six pushups as explosively as I can. I throw the excercise ball up like a chest pass while laying on the bench. Then, I finished off my workout with 30 minutes on the eliptical. As far as my diet. Breakfast two pieces of peanut butter whole wheat toast, protein shake, and banana. I have had another banana, two yogurts, and a handful of cashews as snacks. I didn't have a 'lunch' per se. Kids had sloppy joes with lean beef (as if that makes it great).... I took a baked potato, and put a serving of sloppy joe over it, with jalapenos and 2 oz's of lowfat cheddar cheese. I have also had shotgun with water, and synthesize with water. I won't eat again before bed. Okay, I know putting everything down here will open me up to criticism. I know some will think that I am doing things all wrong. I appreciate any advice, but I have done a lot of reading and talking to trainers.... so, I have an idea of what I am doing.... or at least what I think I am doing. The point of this thread, isn't to get into pissing matches about how to do things.... but rather to give ourselves a gold star for making an effort. Try not to beat anyone down on this thread, because this is about encouragement.
Posts: 5,540

12-08-2009, 04:38 PM	#107
Silock MVP Join Date: Dec 2006 Location: Overland Park Casino cash: $10020882	I have the V and don't do reverse leg lifts. They're mostly a hip flexor and lower back exercise, not a lower abdominal exercise. Reverse crunches are way better, easier to maintain proper form on, and consequently are less likely to give you lower back pain (which is caused by fatiguing the lower back and over-strengthening the hip flexors that can happen with reverse leg lifts). EDIT: Do them if you want. They're just not necessary to obtain that "V" shape. I would personally avoid them, much like I avoid movements with a lot of lower back flexion. The risks far outweigh the benefits. Last edited by Silock; 12-08-2009 at 04:51 PM..
Posts: 19,908

12-08-2009, 06:35 PM	#109
Silock MVP Join Date: Dec 2006 Location: Overland Park Casino cash: $10020882	It really doesn't take that long to do this routine. Maybe 15-18 minutes per day on Mondays/Fridays, 10-15 on Tuesday/Saturday. And +10000000 on the technique part. That's the real key.
Posts: 19,908

12-09-2009, 05:05 AM	#110
SenselessChiefsFan MVP Join Date: Nov 2008 Casino cash: $10005450	For whatever reason, I couldn't sleep last night. I went to the gym, came home, got laid.... then just was WIDE awake. We went to bed at 11:00pm. Tried to go to sleep around 12:40am... and was just wide awake. Didn't get to sleep until after 2:00am. I was going to blow off the gym this morning, but I was wide awake at 5:40pm. Hopefully, I can squeeze a nap in today somewhere. I know my body needs sleep to recover from the abuse I am giving it... but apparently, my body disagrees. Will do 36 minutes on the eliptical this morning. I'll grab a protein shake when I get back. Weds is typically a day off from lifting. I may try to work in some core exercises depending on how tired I am.
Posts: 5,540

12-09-2009, 08:21 PM	#112
Silock MVP Join Date: Dec 2006 Location: Overland Park Casino cash: $10020882	Did some cardio circuit training today. 1 circuit: 60 jumping jacks 20 spiderman pushups 20 walking lunges 20 spiderman climbs 60 seconds wall squat 60 seconds plank 10 burpees 50 high knees Rest 1 minute, do three sets. Puke after optional. Did 30 minutes of HIIT cardio after. Came home, waited 2 hours, ate 1/2 cup plain yogurt, 5 oz of cheese and 12 almonds. Still haven't had my second meal yet.
Posts: 19,908

12-10-2009, 08:00 AM	#113
SenselessChiefsFan MVP Join Date: Nov 2008 Casino cash: $10005450	Hit the gym for my 36 minutes of cardio. Had a vanila bean torte protein shake from Syntrax....nasty with water... won't have that flavor.... EVER again. Had two pieces of multigrain toast with natural peanut butter. First time using natural peanut butter. Other than the three hours it took me to stir it up... not bad. Actually, it had a good flavor, but stirring it up was a bit of a chore. Grabbing subway for lunch.... with unsweet tea.
Posts: 5,540

12-10-2009, 08:52 AM	#114
Silock MVP Join Date: Dec 2006 Location: Overland Park Casino cash: $10020882	Day off for me today. Good, too, because I have a lot of finals stuff to work on.
Posts: 19,908

12-11-2009, 07:17 AM	#116
SenselessChiefsFan MVP Join Date: Nov 2008 Casino cash: $10005450	Cold has caught up to me again. I took last night and this morning off trying to get more rest.
Posts: 5,540

12-14-2009, 02:35 PM	#118
Silock MVP Join Date: Dec 2006 Location: Overland Park Casino cash: $10020882	Beta-alanine is the shit. That is all.
Posts: 19,908

12-14-2009, 03:45 PM	#119
SenselessChiefsFan MVP Join Date: Nov 2008 Casino cash: $10005450	Got back on the horse today. I did 40 minutes of cardio. So far, I have had a protein shake, a grilled chicken multigrain bagel with eggs and cheese.. and OJ to drink. Then, I had a six inch ham and turkey sub on honey oat bread with a side of baked lays and an unsweet tea. Wife is making home made Ravioli tonight... And, after she puts in all that work... no way I am going to decline. But, I do wish she took my eating as seriously as I am trying to do. I can't wait to get in the gym.
Posts: 5,540

12-14-2009, 06:55 PM	#120
Silock MVP Join Date: Dec 2006 Location: Overland Park Casino cash: $10020882	Did my last heavy day while on my super-restrictive diet. Felt good. Eating 7 oz of grilled chicken, 1 sweet potato, 8 oz of grilled steak and 5 oz of cheese today. Not a whole lot of food.
Posts: 19,908