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.

[noa]

Silock, I know the ideal for pullups and chinups is to pull yourself high enough so your chest is at the bar. When doing a routine that calls for AMRAP, though, is AMRAP the point where I can no longer get my chest up to the bar, or should I keep going and pulling myself as high as possible (like getting my head to the bar) until I'm truly burned out and can't pull myself at all any more?

[Silock]

Originally Posted by noa

I've been doing this routine in between heavy lifting days for the past couple weeks, and I'm really loving it.

Warmup Circuit
Eight squats (body weight)
Eight back lunges (body weight)
Eight Push ups
Eight bent over rows (just the bar)
Eight diagonal lunges (body weight)
Repeat twice

Circuit 1 -- 5 rounds followed by 2 minutes rest
Sprint on treadmill at 10% gradient for 40 seconds
Dumbbell squat (in rounds 1, 3, and 5) -- 10 reps
Body weight squat (in rounds 2 and 4) -- 20 reps
Round 1: Front bridge 40 seconds
Round 2: Side bridge on left arm 40 seconds
Round 3: Side bridge on right arm 40 seconds
Round 4: Front bridge 40 seconds
Round 5: Hold bottom of pushup 40 seconds

Circuit 2 -- 3 rounds followed by 2 minutes rest
Run at top speed for 80 seconds
Rest for 20 seconds
Pushups for 30 seconds
Dumbbell bent-over row -- 10 reps

Circuit 3 -- 4 rounds followed by 2 minutes rest
Run at top speed for 60 seconds
Single leg rotation squats -- 5 reps per leg
Any ab exercise -- 60 seconds

Circuit 4 -- 3 rounds
Run at top speed -- 40 seconds
Rest -- 40 seconds
Hold bottom of pushup -- 40 seconds

I like it. Looks fun and challenging!

[Silock]

Originally Posted by Bi_polar

down to 190, gettin' lean, thanks everyone for sticking together.

BTW Silock or anyone else, I heard too much tilapia is hard on the prostrate, anyone else ever heard this. Seems like BS to me.

Never heard that, but likely too much of anything will negatively affect you in some way. I too prefer salmon.

[Silock]

Originally Posted by noa

Silock, I know the ideal for pullups and chinups is to pull yourself high enough so your chest is at the bar. When doing a routine that calls for AMRAP, though, is AMRAP the point where I can no longer get my chest up to the bar, or should I keep going and pulling myself as high as possible (like getting my head to the bar) until I'm truly burned out and can't pull myself at all any more?

I always go with "until you can no longer do the reps with good form." I don't see the point of continuting with a rep in bad form, because it probably isn't doing anything at that point except making you tired.

[Mr. Flopnuts]

I decided to quit smoking so much pot. This is good because now I can do other things in the morning and head to the gym later. So, off to the gym for some lifting and cardio!!!

[Silock]

Why is it every time I go into the gym with the intention of lifting light, I end up lifting heavy? ****. I mean, it's a good thing, but I set a new PR on Bulgarian Split Squats today. Not what I wanted to do because we have a big game on Friday and now I know my legs are going to be sore for it. ****.

[Bi_polar]

Originally Posted by Mr. Flopnuts

I decided to quit smoking so much pot. This is good because now I can do other things in the morning and head to the gym later. So, off to the gym for some lifting and cardio!!!

You're dead to me.

[Bi_polar]

Originally Posted by Silock

Why is it every time I go into the gym with the intention of lifting light, I end up lifting heavy? ****. I mean, it's a good thing, but I set a new PR on Bulgarian Split Squats today. Not what I wanted to do because we have a big game on Friday and now I know my legs are going to be sore for it. ****.

FYI Silock, i broke my record last night.

4-miles in 32.25 0.5 incline

[Silock]

Congrats!

[Bi_polar]

Originally Posted by Silock

Congrats!

what's odd is, i'm finding out that that's a decent time for a 'runner' - I guess NOW i'm a runner, but, I never had this interest until a yr. ago or so. I'm honestly a little surprised that i'm able to do it, and I bet I can get under 32.00 for UNDER 8 min mis.

[LetsSignRussell]

Originally Posted by Mr. Flopnuts

I decided to quit smoking so much pot. This is good because now I can do other things in the morning and head to the gym later. So, off to the gym for some lifting and cardio!!!

woohoo! hopefully you'll quit that shit altogether. Is pot not addictive?

[Mr. Flopnuts]

Originally Posted by chiefsplanet21

woohoo! hopefully you'll quit that shit altogether. Is pot not addictive?

Not at all. I quit for months at a time to clear my head out. Usually once a year. I can totally take it or leave it. I also choose pot over alcohol. I drink maybe twice a year, sometimes not even that.

I had a kick ****ing ass workout today. Ran a 10 minute mile to warm up. Lifted. 4 miles on the elliptical. Ran an 11 minute mile. Then walked a mile to cool off.

I feel like a champ!

[The Franchise]

Originally Posted by Mr. Flopnuts

I had a kick ****ing ass workout today. Ran a 10 minute mile to warm up. Lifted. 4 miles on the elliptical. Ran an 11 minute mile. Then walked a mile to cool off.

I feel like a champ!

JFC dude. Nice!

[LetsSignRussell]

Originally Posted by Mr. Flopnuts

Not at all. I quit for months at a time to clear my head out. Usually once a year. I can totally take it or leave it. I also choose pot over alcohol. I drink maybe twice a year, sometimes not even that.

I had a kick ****ing ass workout today. Ran a 10 minute mile to warm up. Lifted. 4 miles on the elliptical. Ran an 11 minute mile. Then walked a mile to cool off.

I feel like a champ!

Love it

[Mr. Flopnuts]

Originally Posted by Pestilence

JFC dude. Nice!

Thanks bro. Never ****ing surrender. If it doesn't hurt like I've never done it before, I've failed.