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]

Lifted this morning, then did spin class, then lifted a little bit more after. Cumulative fatigue phase is OVER! Time to get back into strength training. Thank god.

[RedThat]

Originally Posted by Silock

Lifted this morning, then did spin class, then lifted a little bit more after. Cumulative fatigue phase is OVER! Time to get back into strength training. Thank god.

What do you mean by cumulative fatigue phase?

[Silock]

Originally Posted by RedThat

What do you mean by cumulative fatigue phase?

Straight mass building. No strength training at all. Just lighter weights lifted many times to break down the muscle and encourage growth.
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[RedThat]

Originally Posted by Silock

Straight mass building. No strength training at all. Just lighter weights lifted many times to break down the muscle and encourage growth.
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Wow that's pretty intense.

Could that be for ripping as well?

When I think of mass building, my mind is fixated strictly towards compound movements such as olympic lifts, i.e., bench presses, squats, deadlifts, clean and jerks...and doing these lifts but more so in a pyramid form of training and working to failure.

for example, I start off light w/ my 1st set, and do 15 reps, and then the 2nd set I go heavier and decrease the reps(to lets say 10), 3rd set I go heavier and decrease the reps again(lets say 6 reps this time) and so forth...so as Im moving along from set to set I increase the weight but decrease the reps, and go as heavy as I can till I max out to like 1 rep.

I don't know? That's the type of training method I used to put on mass...but I was just curious perhaps your way is another remedy?

[Silock]

I did a little pyramid work, starting with twelve reps, then ten, then eight and then six, increasing the weight a bit each time, then following that with a lighter fifteen rep set. All of that was with 45 seconds of rest. Then I would do two more exercises that targeted the same muscle group in different ways, starting with a weight I could lift 12 times and then doing three more sets AMRAP. So three exercises per muscle group, little rest, 13 total sets for the muscle group. None of that did any strength training at all, even though by the end of this, I was lifting more weight than when I started. When you're training for mass, failing on a lift is okay. When you're strength training, it's not.

I still did compound movements, like bench, rows, military press, etc. But when I went to do the second and third exercises for the muscle group, that's when I got more specific, like flyes, incline press, lateral raises, pullovers, etc. Never did squats or deads for mass, though. I have enough mass on my legs as it is. Legs stayed purely strength training once a week and will do so for the foreseeable future.
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[Hammock Parties]

Hey 'lock, is there a way to work your legs and NOT gain mass? I want to continue working them, because they're the largest muscles in the body and therefore burn more calories (correct?), but like you I've got plenty of mass.

[Silock]

Originally Posted by GoChiefs

Hey 'lock, is there a way to work your legs and NOT gain mass? I want to continue working them, because they're the largest muscles in the body and therefore burn more calories (correct?), but like you I've got plenty of mass.

Keep the reps low, like 3-5 and give them plenty of rest between sets. That will keep mass gain to a minimum.
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[NewChief]

Did my heavy kb routine the way it's meant to be done. Stay on one arm and do:

2 snatches
2 presses
10 hand swings

then switch to other arm
2 snatches
2 presses
10 hand swings

This is all without stopping the motions and can be done fluidly without resting or setting the kettlebell down.
Then go to sets of 3, 3, 15
Then a set of 5, 5, 20

Do the entire circuit 3 times. Ass kicker. Did first 2 sets with a 24kg and the final high rep set with a 20kg.

Also worked core and chest.

[Brock]

It's pretty amazing how quickly a short KB workout will smoke you. F that treadmill nonsense.

[RedThat]

Originally Posted by Silock

I did a little pyramid work, starting with twelve reps, then ten, then eight and then six, increasing the weight a bit each time, then following that with a lighter fifteen rep set. All of that was with 45 seconds of rest. Then I would do two more exercises that targeted the same muscle group in different ways, starting with a weight I could lift 12 times and then doing three more sets AMRAP. So three exercises per muscle group, little rest, 13 total sets for the muscle group. None of that did any strength training at all, even though by the end of this, I was lifting more weight than when I started. When you're training for mass, failing on a lift is okay. When you're strength training, it's not.

Oh okay.

So you did a combination of both pyramid training and straight sets(conventionall training). But, you minimized the rest as much as possible. Wow. That's pretty intense. But a good way to go as well. did you gradually increase the weight week to week as you went along or did you stick w/ the same weight? Interesting though, you could switch up the pyramid training like that. I've seen a lot of people do that where they start off with a weight they could handle for about 10 reps and then they work their way down by decreasing the reps and going heavier. I see what you're doing, I was there at one point, you are tearing the muscle, thats the primary objective since you want it to swell in the process and get bigger. In other words, one could say you are ripping it up!

Training to failure I find is the best way for growth! I love it...I've applied a few bodybuilding principles to my training regimen recently. I decided to do both dropsets and supersets. Have you ever tried those? They're crazy and incredibly intense. But I've been noticing results with those type of training methods and found them to be very effective in regards to maximizing my efforts. Training to failure is great but Ive never found a better remedies than both dropsets and supersets. I'd highly reccommend them if you ever consider applying these type of training methods in the future.

Originally Posted by Silock

I still did compound movements, like bench, rows, military press, etc. But when I went to do the second and third exercises for the muscle group, that's when I got more specific, like flyes, incline press, lateral raises, pullovers, etc. Never did squats or deads for mass, though. I have enough mass on my legs as it is. Legs stayed purely strength training once a week and will do so for the foreseeable future.
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You don't do squats for mass? Do squats for mass bro! you gotta try it, or else, hate to say it but...you're missing out. You'll never find a better total body exercise to increase your overall power and strength than squats. if you improve on squat lifting you'll increase your lifts every else.

[RedThat]

Originally Posted by Brock

It's pretty amazing how quickly a short KB workout will smoke you. F that treadmill nonsense.

Treadmills can be pretty bland and boring sometimes.

[Brock]

Originally Posted by RedThat

Treadmills can be pretty bland and boring sometimes.

Bland, boring, and useless compared to interval KB training.

[NewChief]

Originally Posted by Brock

It's pretty amazing how quickly a short KB workout will smoke you. F that treadmill nonsense.

No doubt. KBs are my sole cardio these days. I should get back to running... but I'm really not noticing any losses due to quitting running. I'm leaner, stronger, and lighter than I was when I was logging 20 mile weeks on the trails and treadmills.

At some point, the kettlebell may not be enough, and I'll need to supplement with some other HIIT... but for now the kb is doing just fine.

[Kyle DeLexus]

Originally Posted by RedThat

You don't do squats for mass? Do squats for mass bro! you gotta try it, or else, hate to say it but...you're missing out. You'll never find a better total body exercise to increase your overall power and strength than squats. if you improve on squat lifting you'll increase your lifts every else.

Why squat for mass when his lower body is big enough? He can still squat and go for pure strength, just lower reps.

[RedThat]

Originally Posted by Kyle DeLexus

Why squat for mass when his lower body is big enough? He can still squat and go for pure strength, just lower reps.

Well, mainly to increase the body's overall total power and strength. It helps for other lifts which is good if you want to maximize.