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.

[LetsSignRussell]

silock on the 5x5 program. do you recommend the 3 day per week full body workout. Or the 4 day per week split workout?

Example:
Full

Monday
Squat
Bench
Barbell Row
hyperextension
sit ups

wednesday
squat
military press
deadlift

sit ups

friday
squat
bench
barbell rows
dips
barbell curls
tricep extensions

Split

monday
weighted chins
db calf raise
reverse smith machine raises
barbell military press
laterall db raise
rear delt row
close grip bench

tuesday
weighted pull ups
weighted chest dip
lying leg curls
barbell squats
barbell shrugs

thursday
preacher curls
barbell calf raise
seated calf raise
front delt raise
lateral db raise
rear delt row
standing barbell tricep extension

friday
bent over barbell rows
incline bench
sldl
barbell lunges
barbell shrugs

[Silock]

Originally Posted by chiefsplanet21

silock on the 5x5 program. do you recommend the 3 day per week full body workout. Or the 4 day per week split workout?

3 times per week, definitely. You want to grow as quickly as possible, so you need to work each muscle group as much as possible. 3 times per week has been scientifically shown to be the most effective. 2 is just "okay," and is certainly better than once, but 3 is best, by far.

Example:
Full

Monday
Squat
Bench
Barbell Row
hyperextension
sit ups

wednesday
squat
military press
deadlift

sit ups

friday
squat
bench
barbell rows
dips
barbell curls
tricep extensions

Where's the shoulder work? Only one day of shoulders? 2 chest days out of 3? I don't like this one at all.

Split

monday
weighted chins
db calf raise
reverse smith machine raises
barbell military press
laterall db raise
rear delt row
close grip bench

tuesday
weighted pull ups
weighted chest dip
lying leg curls
barbell squats
barbell shrugs

2 days working back right in a row (chins & pull-ups), and the smith machine is bad. It limits your movement too much. And leg curls (and conversely leg extensions) aren't that good for you, because that's not a movement your body does naturally. Still only two exercises the whole week for shoulders?

thursday
preacher curls
barbell calf raise
seated calf raise
front delt raise
lateral db raise
rear delt row
standing barbell tricep extension

friday
bent over barbell rows
incline bench
sldl
barbell lunges
barbell shrugs

I just flat don't understand this part. There is nothing difficult on Thursday, yet on Friday, you do the MOST exhausting things ever. How is that supposed to build strength? Calf raises, tricep extensions and preacher curls are EASY... and you just had a day off on Wednesday. But then the next day, you work the biggest muscle groups in the body one right after the other? Back then chest, then hamstrings and back, then quads and hamstrings again? That defeats the whole purpose of a split. A split is supposed to divide the heavy exercises between two days (instead of just having them all in one workout) so that you can theoretically do more work on each exercise because you're not pre-fatigued from doing something else.

You are certainly free to choose to do those, but they're far from the real Bill Starr 5x5 routines, which featured compound movements every workout.

These are much better, IMO, for a 5x5 3 days per week.

Bill Starr Big Three

Monday – Heavy Day
Powerclean – 5 sets of 5
Bench – 5 sets of 5
Squat – 5 sets of 5

The heavy day sets the pace for the week. The rest of the week is based on the accomplishments of the heavy day. Increase the power clean and bench by 5 pounds each week, and the squat by 10. Do not increase the poundages unless you have successfully completed the prescribed number of reps the previous week. Workout weights are increased (pyramided) set to set by 10 to 20 pounds per set. Example: power clean 5 x 135, 5 x 155, 5 x 165, 5 x 175, 5 x 185.

Wednesday – Light Day
Powerclean – 5 sets of 5
Benchpress – 5 sets of 5
Squat – 5 sets of 5

Use the weight of the third set of the heavy day as the top end for the light day.

Friday - Medium
Powerclean – 5 sets of 5
Benchpress – 5 sets of 5
Squat – 5 sets of 5

Use the weight of the fourth set of the heavy day as the top end for the light day.

Bill Starr 5x5

Monday:
Squat, 5 X 5 (35%, 70%, 80%, 90%, 100% of attempted five rep max)
Bench press, 5 X 5 (35%, 60%, 70%, 80%, 90% of attempted five rep max)
Power clean, 5 X 5 (35%, 50%, 60%, 70%, 80% of attempted five rep max)
Wednesday:
Bench press, 5 X 5 (35%, 70%, 80%, 90%, 100% of attempted five rep max)
Power clean, 5 X 5 (35%, 60%, 70%, 80%, 90% of attempted five rep max)
Squat, 5 X 5 (35%, 50%, 60%, 70%, 80% of attempted five rep max)
Friday:
Power clean, 5 X 5 (35%, 70%, 80%, 90%, 100% of attempted five rep max)
Squat, 5 X 5 (35%, 60%, 70%, 80%, 90% of attempted five rep max)
Bench press, 5 X 5 (35%, 50%, 60%, 70%, 80% of attempted five rep max)

If you don't feel like that's enough, I'd do something like this:

Monday:
Squat (Heavy 5x5)
Deads (Heavy 5x5)
Incline Bench (Light 2x12, superset with close-grip pushups AMRAP)
BB Rows (Light 2x12, superset with chin-ups AMRAP)
Military Press (Medium 3x8)

Wednesday:
Flat Bench (Heavy 5x5)
DB Rows (Heavy 5x5)
Squat (Light 2x12, superset lunges, 2x12 per side)
Deads (Light 2x12, superset reverse lunges, 2x12 per side)
Military Press (Light 2x12, superset lateral raise, 2x12)

Friday:
Military Press (Heavy 5x5)
Squat (Medium 3x8, superset walking lunges (weighted) 3x8, per side)
Deads (Medium 3x8, superset cleans @ 50% of the weight used for the deads, AMRAP)
Flat Bench (Medium 3x8, superset Dips AMRAP)
BB Rows (Medium 3x8, superset pull-ups AMRAP)

Add in the requisite planks, side planks, glute bridge and pearl mountain. Situps and hyperextensions just aren't that effective. Incorporating static holds will help you on ALL your lifts, situps won't.

That one keeps the heavy 5x5 strength builders isolated, but you still work the muscle group every workout so it is encouraged to grow. Supersets for good muscle fatigue and growth, and you never work a heavy day right after a medium or heavy work day. That's just my suggestions. Take it for what it's worth. But I'm definitely NOT a fan of working some muscle groups just once a week. That's NO GOOD.

[LetsSignRussell]

the workouts i pulled were from here: http://www.bodybuilding.com/fun/wotw56.htm

do i do the same workout every monday, wed, friday. or is there a full 12 week routine or something made out?

[Silock]

Originally Posted by chiefsplanet21

the workouts i pulled were from here: http://www.bodybuilding.com/fun/wotw56.htm

do i do the same workout every monday, wed, friday. or is there a full 12 week routine or something made out?

Each day is different. You won't be able to use the same weight on Wednesday that you did on Monday, if you went heavy on Monday. That's why there are light, heavy and medium days in the routines I posted. You do them for as long as you want.

[LetsSignRussell]

Originally Posted by Silock

Each day is different. You won't be able to use the same weight on Wednesday that you did on Monday, if you went heavy on Monday. That's why there are light, heavy and medium days in the routines I posted. You do them for as long as you want.

I should have been more specific. I meant do I do that same workout every Monday. and that same workout every wednesday ect. So anyways I just make adjustments as I go along then?

[Silock]

Yeah, you'll just, presumably, use more weight from week to week.

Eventually, you'll hit a plateau, but it will take a while. You're lifting weights now, aren't you? I can't remember. For some reason, it's in my mind that you're not a total lifting noob.

[Mr. Flopnuts]

I've had a hard time sleeping lately. Lots of stress in the real world for me, and it's affecting my ability to keep a normal sleep schedule.

I was in bed last night by 11pm and was happy to be tired and fall asleep quickly. At least until I woke up at 1:30am unable to go back to bed.

By 4 I said **** it and went to the gym to get it done for the day. By that time I'd realized I wouldn't be going back to bed anytime soon.

Weight lifting was more difficult today. Probably because I am under rested, but I got through it. Decided to just take it easy and play some basketball. I ran up and down the court and shot on both hoops though, so I definitely made it a workout. Had my h/r monitor on and tried to keep things in the 150's to 160's.

Pretty good day considering.

[SenselessChiefsFan]

Originally Posted by Mr. Flopnuts

I've had a hard time sleeping lately. Lots of stress in the real world for me, and it's affecting my ability to keep a normal sleep schedule.

I was in bed last night by 11pm and was happy to be tired and fall asleep quickly. At least until I woke up at 1:30am unable to go back to bed.

By 4 I said **** it and went to the gym to get it done for the day. By that time I'd realized I wouldn't be going back to bed anytime soon.

Weight lifting was more difficult today. Probably because I am under rested, but I got through it. Decided to just take it easy and play some basketball. I ran up and down the court and shot on both hoops though, so I definitely made it a workout. Had my h/r monitor on and tried to keep things in the 150's to 160's.

Pretty good day considering.

Kudos for even going. Lots of people make every excuse they can not to go to the gym..... having 2 1/2 hours sleep would have been a pretty good one, I think.

[SenselessChiefsFan]

Last night was leg night. I did deadlifts..... anyone else bruise their shins from this? They aren't painful bruises, but on my last set, I was really working and I guess I brought it into my shins a little harder than I should have.

Tonight is Chest/Triceps and Shoulders. I have had a half cup cottage cheese, my protein shake and a banana. So far, so good. Tonight will be a challenge because it is date night.

[Mr. Flopnuts]

Originally Posted by SensibleChiefsfan

Kudos for even going. Lots of people make every excuse they can not to go to the gym..... having 2 1/2 hours sleep would have been a pretty good one, I think.

Thank you. I probably would've been inclined to take the day off, but I didn't go Sunday/Monday/Tuesday. That's the longest stretch I've had out since the first of the year. Got to get back on track.

[Fairplay]

I've been fast walking about 5 miles a day.

Today is chest and tricep day.

[penguinz]

Originally Posted by Fairplay

I've been fast walking about 5 miles a day.

Today is chest and tricep day.

If it were me I would split these to different days. You already work your triceps hard with your chest exercise movements.

[RedThat]

Lost 8lbs this month.

Weight dropped from 210 to 202...My goal is get down to 195 in the next 4 weeks.

Im pretty sure my BF% dropped too. I was 18% at 210 before, I would imagine now Im probably 15%.

[Hammock Parties]

Originally Posted by RedThat

Lost 8lbs this month.

Weight dropped from 210 to 202...My goal is get down to 195 in the next 4 weeks.

Im pretty sure my BF% dropped too. I was 18% at 210 before, I would imagine now Im probably 15%.

What have you been eating?

[RedThat]

Originally Posted by Mr. Flopnuts

I've had a hard time sleeping lately. Lots of stress in the real world for me, and it's affecting my ability to keep a normal sleep schedule.

I was in bed last night by 11pm and was happy to be tired and fall asleep quickly. At least until I woke up at 1:30am unable to go back to bed.

By 4 I said **** it and went to the gym to get it done for the day. By that time I'd realized I wouldn't be going back to bed anytime soon.

Weight lifting was more difficult today. Probably because I am under rested, but I got through it. Decided to just take it easy and play some basketball. I ran up and down the court and shot on both hoops though, so I definitely made it a workout. Had my h/r monitor on and tried to keep things in the 150's to 160's.

Pretty good day considering.

Happens to the best of us. Same thing happen to me today. Slept like sh*t. Got like 4-5 hours of sleep. I think that's expected sometimes when we train hard.

No worries though. All we can do is hope for a better tomorrow. Glad to hear you went to the gym. You're a warrior. A warrior.