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

[SenselessChiefsFan]

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]

Originally Posted by Silock

http://www.sonicsophistication.net/sc.pdf

I'm taking this down soon, so get it while you can.

who were you replying to? BTW, not a huge trance or progressive breaks fan, getting more and more into the sound of the new Brazilian Break scene, lots of good new sounds out of that region, thank god because the genre was dying.

[Silock]

Not replying to anyone... just providing a resource.

I haven't had time to do much in the way of music what with grad school and all. Sucks

[NewChief]

All the creatine talk is making me consider getting some. Since you take it, Silock, I'm assuming that creatine doesn't necessarily encourage bulking/ballooning up and that you can build lean muscle with it?

[Silock]

What it does is increase your muscle's ability to do work. It's just more fuel for your body, basically. Now, it does increase sarcoplasmic hypertrophy a bit, and if you don't drink enough water, it can make you bloated. But it doesn't take THAT much water, and Kre-Alkalyn eliminates the downsides.

Overall, it will make you stronger and slightly bigger. It doesn't actually build muscle, though. What it allows you to do is to do more work so that your body can build muscle.

[Simply Red]

Originally Posted by Silock

What it does is increase your muscle's ability to do work. It's just more fuel for your body, basically. Now, it does increase sarcoplasmic hypertrophy a bit, and if you don't drink enough water, it can make you bloated. But it doesn't take THAT much water, and Kre-Alkalyn eliminates the downsides.

Overall, it will make you stronger and slightly bigger. It doesn't actually build muscle, though. What it allows you to do is to do more work so that your body can build muscle.

I usually quadruple the dosage on my Creatine powder.

just joking.

[Mr. Flopnuts]

Originally Posted by Silock

You don't have to be able to do all 12 reps when you move up to the next weight. As long as you can finish 12 reps and 2 sets at the current weight, it's time to move up. Then, you work on getting to 12x2 at the next weight, and so on.

Thanks. So I'll bump it up a notch and do as many reps as I can up to 12, two times. Once I am able to do all 12 both times, I'll bump it again. I really appreciate it guys, I'd be lost as you can see.

[Silock]

****ing leg day. God, I hate it so much.

Bulgarian Split squats:

Per leg:
Bodyweight x 5
Bar x 5
135 x 5
155 x 5
175 x 5
185 x 5
190 x 5
195 x 3

Finished up with some pistol squats and 3 rounds of the modified leg matrix.

Pistol squats x 10 x 3

MLM:
24 x bodyweight squats
12 x 2 x side lunges
24 x jump squats
24 x squat thrusts

[Simply Red]

Originally Posted by Silock

****ing leg day. God, I hate it so much.

Bulgarian Split squats:

Per leg:
Bodyweight x 5
Bar x 5
135 x 5
155 x 5
175 x 5
185 x 5
190 x 5
195 x 3

Finished up with some pistol squats and 3 rounds of the modified leg matrix.

Pistol squats x 10 x 3

MLM:
24 x bodyweight squats
12 x 2 x side lunges
24 x jump squats
24 x squat thrusts

my legs are dope, have been for years too.

[Silock]

Heh, I'm not training for size or aesthetics, though. Soccer season starts next week. Gotta train them to stay strong, even when fatigued.

[Simply Red]

Originally Posted by Silock

Heh, I'm not training for size or aesthetics, though. Soccer season starts next week. Gotta train them to stay strong, even when fatigued.

word, i played Tennis my entire life, so, i, too am fairly set on leg conditioning, but, i still get the running in 5-days per week for a sum of 20mis.

[Mr. Flopnuts]

I had the living shit kicked out of me tonight. I've decided to mix my routine up a little bit. On my running days, I run outdoors in the morning and then go to the gym at night. It's 3 days a week so I'm going to see how it goes.

This morning I ran 2.2 miles and then tonight I went and did a spin class. Mother****er. I drank like 60oz. of water during that class. To put that in perspective, I forgot my water bottle last Sunday and put in 7.5 miles in just over an hour on the elliptical machine and didn't need any water at all until I was done.

I've never done the spin bikes before, and I had no idea there was a class tonight, let alone right when I showed up. I don't regret it though. I may do it every Wednesday. Those people kicked the shit out of me. And I kind of liked it.

[Silock]

Spin is FTW

[Marcellus]

Originally Posted by Mr. Flopnuts

I had the living shit kicked out of me tonight. I've decided to mix my routine up a little bit. On my running days, I run outdoors in the morning and then go to the gym at night. It's 3 days a week so I'm going to see how it goes.

This morning I ran 2.2 miles and then tonight I went and did a spin class. Mother****er. I drank like 60oz. of water during that class. To put that in perspective, I forgot my water bottle last Sunday and put in 7.5 miles in just over an hour on the elliptical machine and didn't need any water at all until I was done.

I've never done the spin bikes before, and I had no idea there was a class tonight, let alone right when I showed up. I don't regret it though. I may do it every Wednesday. Those people kicked the shit out of me. And I kind of liked it.

Good deal. I need to look into a spin class. I get most of my cardio playing racquetball. A buddy of mine is along the same skill level (medium) so we play pretty competitive games.

Following the calories in vs calories burned diet and staying around 2,000 cal I have lost about 15lbs in 4 weeks. I was consuming way more than I thought apparently.

[Mr. Flopnuts]

Originally Posted by Marcellus

Good deal. I need to look into a spin class. I get most of my cardio playing racquetball. A buddy of mine is along the same skill level (medium) so we play pretty competitive games.

Following the calories in vs calories burned diet and staying around 2,000 cal I have lost about 15lbs in 4 weeks. I was consuming way more than I thought apparently.

Same here. There's still a little something off, but since I started logging everything I'm getting much closer to my expectations than before.

With this new schedule I'll be putting in a little over 8 hours a week into my exercising. As long as I consistently take those Sundays off, which I'm pretty determined to do.

I'm really not doing this for the weight loss anymore. I mean, of course I am, but it's not my main focus. I've found that I genuinely enjoy it and plan on getting very active in sports rec leagues, and different classes as I get more fit.

[Silock]

Right on. Being fit is fun