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.

[Silock]

Yup. Core > all.

[SenselessChiefsFan]

Happy NYE. My resolution is to get in the best shape of my life. Wait, does it still count as a resolution if you have been working on it since August?

Hope so, cuz I am otherwise perfect, and won't be able to come up with anything.

[SenselessChiefsFan]

Chest and triceps day today. I felt weak. I think it is because I didn't have breakfast.

I had an Italian BMT from Subway, with baked lays, five fiery grilled KFC wings (very tasty). Then I had a protein shake. Then, had NO Shotgun, and my NO Synthesize.

Had one slice of Mellow Mushroom white pizza for dinner.

I am finding that it is a thin line between becoming impatient or complacent.

I want to get bigger, faster, stronger.... um... NOW. And, I have to balance that. I don't want to get discouraged, but I don't want to be one of those guys at the gym that lifts the same amount complaining about being in a rut when they aren't pushing themselves.

All in all, I have added 50lbs to my max bench in 4 months. I know that is good. I also know that is because I am just starting out.

But, I wish it were more....lol.

Anyways, Happy New Year. Tomorrow I break out the body fat scale and see where I am. Then, I set my goals for the new year.

[Hammock Parties]

I curled a 60-pound dumbbell for the first time Tuesday. Three sets, one each arm. I think I'm gonna keep doing that right at the end of my workout each time and see how much stronger/bigger I get. I do 8x3 sets of 50 pounds per arm earlier in the workout so maybe the little "boost" at the end will make curling 50 pounds easier eventually, until I can move up.

Biggest dumbbell at my gym is 65 lbs. Heh.

[Silock]

Originally Posted by SensibleChiefsfan

Chest and triceps day today. I felt weak. I think it is because I didn't have breakfast.

I had an Italian BMT from Subway, with baked lays, five fiery grilled KFC wings (very tasty). Then I had a protein shake. Then, had NO Shotgun, and my NO Synthesize.

Had one slice of Mellow Mushroom white pizza for dinner.

I am finding that it is a thin line between becoming impatient or complacent.

I want to get bigger, faster, stronger.... um... NOW. And, I have to balance that. I don't want to get discouraged, but I don't want to be one of those guys at the gym that lifts the same amount complaining about being in a rut when they aren't pushing themselves.

All in all, I have added 50lbs to my max bench in 4 months. I know that is good. I also know that is because I am just starting out.

But, I wish it were more....lol.

Anyways, Happy New Year. Tomorrow I break out the body fat scale and see where I am. Then, I set my goals for the new year.

The easy answer is: Work harder. Up the intensity. Do more sets, and rest less, and you can put in more work without increasing your time in the gym. Do alternating muscle group sets to reduce your rest time. You might do flat bench, then rest 30 seconds, do bent over rows, and by the time you get back to the bench, you've already given your chest 1 1/2 minutes of rest. Easy way to up the intensity of your workout without sacrificing performance.

[Silock]

Originally Posted by GoChiefs

I curled a 60-pound dumbbell for the first time Tuesday. Three sets, one each arm. I think I'm gonna keep doing that right at the end of my workout each time and see how much stronger/bigger I get. I do 8x3 sets of 50 pounds per arm earlier in the workout so maybe the little "boost" at the end will make curling 50 pounds easier eventually, until I can move up.

Biggest dumbbell at my gym is 65 lbs. Heh.

How many unassisted pullups can you do?

[Hammock Parties]

Originally Posted by Silock

How many unassisted pullups can you do?

I dunno, it's been awhile since I did a pullup at the bar in the park. I do a lot of pulldowns on the machine though. I'll have to go try the park again...last time it was about 11-12.

[stevieray]

Originally Posted by GoChiefs

I curled a 60-pound dumbbell for the first time Tuesday. Three sets, one each arm. I think I'm gonna keep doing that right at the end of my workout each time and see how much stronger/bigger I get. I do 8x3 sets of 50 pounds per arm earlier in the workout so maybe the little "boost" at the end will make curling 50 pounds easier eventually, until I can move up.

Biggest dumbbell at my gym is 65 lbs. Heh.

so basically you are saying you can curl 120?

post is worthless without video.

[Silock]

Originally Posted by GoChiefs

I dunno, it's been awhile since I did a pullup at the bar in the park. I do a lot of pulldowns on the machine though. I'll have to go try the park again...last time it was about 11-12.

*IMO* Pull-ups > bicep curls

You get a much better return on your time investment. Pull-ups work your biceps and your back, too. Biceps are always a stabilizer muscle, except in the curl. Plus, curls take a gigantic amount of concentration to keep the form right. I know once I get above 50 lbs, my form goes to shit. I'd rather do lower weight with the right form than be one of the dudes I see at the gym trying to curl way to much weight and start arching their backs and swinging the weights up using momentum instead of strength.

There was a study done recently in trained lifters. Two groups did the same workout, except one added bicep curls. At the end of 12 weeks, both groups gained the exact same amount of muscle. There was no advantage to adding the bicep curls.

I'm actually in the process of trying this myself. I didn't have any luck doing bicep curls a couple of years ago when they were in my routine. I dropped them and haven't noticed any change in progression or bicep strength. So, two weeks ago, I added them back in just to see. I'll re-evaluate in March, but I'm not very hopeful that they'll do much of anything.

Kudos to you if they work for you, but they sure haven't for me in the past. Good luck and let us know how it goes

[Hammock Parties]

Originally Posted by stevieray

so basically you are saying you can curl 120?

post is worthless without video.

No problem.

[Hammock Parties]

Originally Posted by Silock

*IMO* Pull-ups > bicep curls

You get a much better return on your time investment. Pull-ups work your biceps and your back, too. Biceps are always a stabilizer muscle, except in the curl. Plus, curls take a gigantic amount of concentration to keep the form right. I know once I get above 50 lbs, my form goes to shit. I'd rather do lower weight with the right form than be one of the dudes I see at the gym trying to curl way to much weight and start arching their backs and swinging the weights up using momentum instead of strength.

There was a study done recently in trained lifters. Two groups did the same workout, except one added bicep curls. At the end of 12 weeks, both groups gained the exact same amount of muscle. There was no advantage to adding the bicep curls.

I'm actually in the process of trying this myself. I didn't have any luck doing bicep curls a couple of years ago when they were in my routine. I dropped them and haven't noticed any change in progression or bicep strength. So, two weeks ago, I added them back in just to see. I'll re-evaluate in March, but I'm not very hopeful that they'll do much of anything.

Kudos to you if they work for you, but they sure haven't for me in the past. Good luck and let us know how it goes

Damn, wish I had a pullup bar at the gym.

Shitty ass gym.

Anyway, either way I still need to do them. They are probably the part of my lifting I hate the most, because they are tough. Admittedly pullups are pretty tough too.

[Silock]

Iron Gym. I know it's hokey, but I've got one and it works really, really well. I take it with me when I go on vacation, because most hotel gyms don't have a pullup bar. Luckily, my gym has about 8 actual pullup stations.

[Hammock Parties]

Sweet. I'll look into it. I thought it was gonna break a door frame or something.

[Silock]

I did, too, at first. I first used it at a hotel in Florida, and was really nervous about causing damage. But it doesn't do anything to the door frame. Pretty cool design, actually.

[Hammock Parties]

First workout of the new year concluded. SOUNDTRACK OF CHOICE: