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.

[Bowser]

Originally Posted by Brock

It really is the best thing in the world for your core. Everything from your thighs up to your shoulders gets smoked in a workout, including the muscles nobody spends any time thinking about like your adductors, abductors, glutes and obliques. Look for a class in your neighborhood.

From what you know of the workout, how hard would it be on someone who has had surgery for a torn labrum? I guess I'm asking just how involved are the shoulders?

[Silock]

Originally Posted by Mr. Flopnuts

I'm really thinking about jumping on the kettlebell bandwagon. Everyone loves it, and I haven't heard one bad thing about it.

You should do it! Just make sure you get in with a trainer that knows how to do the proper form with all the movements. You don't want to hurt yourself!

[Brock]

Originally Posted by Bowser

From what you know of the workout, how hard would it be on someone who has had surgery for a torn labrum? I guess I'm asking just how involved are the shoulders?

There are some somewhat advanced techniques, such as what is called a windmill and another thing called a turkish getup that have the arm extended over the head with a bell for some length of time. I can't say as we spend a lot of time on these in class though. I have a shoulder problem myself, but I find that these exercises actually help my shoulder feel better, because the weight of the bell actually pushes the head of the upper arm into the socket of the shoulder. Other than that, the only thing I can think of where your shoulder might be at risk is doing a pretty standard shoulder press. These things are also somewhat controllable by the actual size of the bell you're using too.

We actually spend the most time doing things like a hip and thigh complex with a lot of front squats and lunges with a bell, which works the abdomen with surprising effectiveness. And swings. Lots and lots of swings.

[Silock]

Just as an aside in the bodyfat % discussion... Here is Craig Ballantyne @ 10% BF (by his own admission)



As you can see, 10% looks a hell of a lot leaner than it sounds. Bodybuilders at their competitions are close to about 5% when they're on stage, but it's impossible to maintain for very long, and they often quickly (within 24-48 hours per 1% BF increase, or faster) shoot back up into the 8-10% range, where they stay when they aren't competing.

[MoreLemonPledge]

Originally Posted by Silock

1) You weren't at 4% bodyfat, unless you were in the hospital at the time or something.

2) Being "ripped" is about definition and having low bodyfat, not simply being muscular. You can be ripped and not have huge muscles, or you can be ripped with huge muscles. Or you can have huge muscles, but not be ripped.

I was practically hospitalized with pneumonia. I got down to 128 lbs. It was disgusting.

I guess I personally define ripped as being muscular. At least that's what I'm going for. Anything is better than 128

[Silock]

Originally Posted by MoreLemonPledge

I was practically hospitalized with pneumonia. I got down to 128 lbs. It was disgusting.

Well, there we go. I knew it wasn't by diet Glad to see you made it out okay!

I guess I personally define ripped as being muscular. At least that's what I'm going for. Anything is better than 128

I think most people do, but it originally started as being concerned with low body fat and having the "rippled" looking muscles that come with it. Hence, ripped. But as more and more people started using it, I think they came to morph what they thought it meant into just being muscular. That's alright. I'm just using a different definition.

[NewChief]

Originally Posted by Brock

There are some somewhat advanced techniques, such as what is called a windmill and another thing called a turkish getup that have the arm extended over the head with a bell for some length of time. I can't say as we spend a lot of time on these in class though. I have a shoulder problem myself, but I find that these exercises actually help my shoulder feel better, because the weight of the bell actually pushes the head of the upper arm into the socket of the shoulder. Other than that, the only thing I can think of where your shoulder might be at risk is doing a pretty standard shoulder press. These things are also somewhat controllable by the actual size of the bell you're using too.

We actually spend the most time doing things like a hip and thigh complex with a lot of front squats and lunges with a bell, which works the abdomen with surprising effectiveness. And swings. Lots and lots of swings.

What Brock said on the shoulder thing. I'll also say that if your instructor is worth his salt (I highly recommend Dragondoor RKC instructors), he'll help you to work through it. My teacher went through a lot of instruction about shoulders. The fact is that shoulders are a weak point. You need to engage your lats and other muscle groups by locking your shoulder back to support it so that it's not taking that beating. This requires good technique and someone to help you correct bad technique. Looking in the mirror won't do it, as you usually **** yourself up worse through your reversed image in the mirror. It's all about muscle memory, focus, and linkage.

My lower back has never, ever felt this good. I feel strong as hell in my core and back since doing kettlebells. Every other workout program I've done has ended up making my lower back stress worse.

It sort of sucks, because my back is the primary thing that has gotten ripped as hell (according to my wife) and I can't even really get a good look at it.

TGUs (Turkish Get Ups) are the devil. I did 3 reverse ladder circuits (sets of 1, 3, 5) with a 28kg kb this morning and was seriously hurting.

Here's a listing of Dragondoor RKC instructors in Washington:

[LetsSignRussell]

well silock i think i'm going with a 5x5 routine

[Silock]

Originally Posted by chiefsplanet21

well silock i think i'm going with a 5x5 routine

Nothing wrong with that. Which one?

[LetsSignRussell]

Originally Posted by Silock

Nothing wrong with that. Which one?

I'm going to look more into them tomorrow when I have time.

[Silock]

I like 5x5 routines. Some of my workout is based on the principles in them. I just can't do traditional 5x5s because they do too much leg work.

[SenselessChiefsFan]

Leg day today. Yay. Actually, I am looking forward to it. I want a bigger butt.... and the only way to get it bigger is to work it. (hmmm.... that sounds ghey.... not that there is anything wrong with that)

Anyways, had a cup of coffee.... about to drink my protein shake. Then, I will have a banana.

I am busy with work, and when I am busy with work, I tend to 'stress' eat. Now, I am allowing myself to eat as much as I want.... of carrots. Well, really of any vegetable. I was eating almonds, but they are too high in calories for the amount I want to eat. Carrots, while not nearly as tasty.... still give me that crunchy food I like to munch on.

I am back in the swing of the diet thing..... so that is good.

[Silock]

I'm on a big salad kick. An entire bag of salad is about 40-50 calories, and 2 tbsp of dressing is about 70. That's a great snack, and it fills you up for a while.

Rest day today before my game tomorrow. Probably going to take the dog on a long walk in a bit. Maybe 3 hours. I shot for 3 hours with her on Monday, but she got tired about an hour and a half in and we had to come home. We'll see how she does today.

[Hammock Parties]

You must have a smallish, younger dog. That would kill my dog.

[Shag]

Originally Posted by SensibleChiefsfan

I am busy with work, and when I am busy with work, I tend to 'stress' eat. Now, I am allowing myself to eat as much as I want.... of carrots. Well, really of any vegetable. I was eating almonds, but they are too high in calories for the amount I want to eat. Carrots, while not nearly as tasty.... still give me that crunchy food I like to munch on.

I've been on a big carrot kick, myself - I'll put down a fair number of baby carrots every day. Great snack, IMHO...