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]

Originally Posted by Mr. Flopnuts

I feel amazing. Sorry, I needed to tell someone.

Good on ya, man!

[RedThat]

Originally Posted by Mr. Flopnuts

I've decided I'm in pretty ****ing good shape. In fact, I think I'm in the 99th percentile of people weighing over 300lbs. I'm really not trying to brag this time, I just really feel like I learned something about myself today.

It was pretty much a free day in the gym today. I normally take Sundays off, but I had pink eye this week and did next to nothing on Thursday, including no weight lifting or running.

So I decided to jump on the elliptical and try to go for an hour solid. It didn't help that I drove my truck instead of my Honda and forgot my water bottle. But, I figured if I needed to jump off and hit the water fountain no big deal. I wasn't doing anything but trying to burn some calories anyways. Turns out I didn't need it at all.

I just did level 15 on the elliptical, but I went 7.5 miles and burned up 1400 calories in 62 minutes. My h/r didn't go over 130 until the 10 minute mark. 140 at the 19 minute mark. 150 at the 32 minute mark. And 160 at the 49 minute mark. It never crossed 170.

I maintained RPM's at 60-65, and just went. I have never been able to do that before, even when I was doing the elliptical 6 days a week and nothing else. I feel amazing. Sorry, I needed to tell someone.

I have to say, 1 UP to that...LOL Good stuff bro...

[Hammock Parties]

Mr. Flopnuts should audition for right tackle.

[Mr. Flopnuts]

Originally Posted by GoChiefs

Mr. Flopnuts should audition for right tackle.

Make that 97th percentile. Those guys are a helluva lot stronger than I am. But I'd outrun any of their punk asses.

[SenselessChiefsFan]

Today is chest/triceps/shoulders. Will be a great day.

I am swamped with work, which sucks because I wanted to start going to the gym twice a day for the next three weeks. Just to get in some cardio in the morning.

[SenselessChiefsFan]

Finally broke through my bench press plateau. In fact, I nearly got all of 225 by myself. I had been bumping up against 210. I got it first thing. Then, went through my whole workout. And, I put 225 on the bar just to get the feel of it. Only the third time I have even attempted it. And, I almost got it. The spotter told me that he may have lifted five lbs at the most.

Best workout I have had in a while. I just felt strong. So, next Monday I am trying 215lb. I am just going to max out every Monday and try to add five pounds.

I won't rely on a bench press calculator ever again, because according to one of those, I could do 225 back in December.

If I can increase my bench 5lbs every two weeks, I will hit 300lbs by the end of the year. Doesn't sound too hard....lol. Heck, if I do it every two weeks, I will have six wheels by the end of this year.

Hope springs eternal.

[Silock]

Congrats again!

I had a monster workout as well. Knowing that your wife made your favorite birthday cake at home and bought lingerie just gives an extra edge to your workout lol

[NewChief]

Great work today, guys. Happy birthday, Silock.


I, too, had a breakthrough. Did my single sets of TGUs with a 28kb kettlebell. If I get up to doing singles of all my kb exercises with a 32kg kb, I'll be "strong" in kb terms.

[RedThat]

I just started a new diet. It consists of high protein, a sufficient amount of essential fatty acids and a moderate amount of carbs.

Actually, I would say carbs would range from about moderate to low. This diet is tough because I feel really tired and just low on energy.

Here is what Im eating throughout the day:

Breakfast:

-16 Egg Whites + 1/4 cup shredded cheddar cheese

Snack:

-Protein Shake (3 scoops) w/ 1 tsp fish oil (ascentra nutra sea) + 1/2 cup of frozen strawberries

Lunch:

-8oz Grilled Chicken Breast
-2 Cups of salad w/ 1 tbsp Olive Oil, and 1 tbsp of apple cider vinegar + 1 cup of Broccolli + 1 apple

Snack:

-8oz Grilled Chicken Breast
-2 Cups of Salad w/ 1 tbsp of Olive Oil and 1 tbsp of apple cider vinegar

Dinner:

-2 cans of tuna(watered)
-2 Cups of salad w/ 1 tbsp of Olive Oil and 1 tbsp of Balsamic vinegar

Snack:

-Protein Shake (3 scoops) w/ 1 tsp of fish oil( ascentra nutra sea) + 1/2 cup of frozen strawberries

*In general, Id say Im eating approximately 2000 calories. Im eating about 80 grams of carbs a day. I drink lots of water, about 6 litres per day, and lots of green tea as well, about 5 cups per day..Taking 1 multi vitamin pill and also B-12 vitamins to go along w/ digestive enzymes.

[Silock]

Be careful with eating canned tuna every day. My friend did that and got mercury poisoning.

Switch it out with canned salmon. About the same taste and no mercury.

[Hammock Parties]

You know it's a good workout when you dread doing it.

I started lifting heavier dumbbells and doing 15 pullups every other day in the park. My biceps are getting huuuuuge.

[Simply Red]

doubled up on my ab routine last night w/o any running. Didn't want to run, so I didn't. Tonight will get back after it. Been eating fish like a mother, it's a great main entree. Shitting very good too.

But last night,

400 reverse leg-lifts
400 crunches


tonight:

4-miles in under 35mins + 200RLL and 200Crunches

[Silock]

That's a lot of (unnecessary) crunches. Even 200 is way overkill. Why are you doing so much? What's the goal?

[NewChief]

****ed up my upper back doing kettlebell snatches today. Feels like the lat (or maybe trapezius) on the left side of my body pulled away from the spine or something. Used shitty form and tried to muscle it up with my arm instead of using good technique and letting the momentum of the swing bring it up.

Anyway, this should put me down for a day or two, but it shouldn't be anything too major. Already feeling better than it did this morning.

[Simply Red]

Originally Posted by Silock

That's a lot of (unnecessary) crunches. Even 200 is way overkill. Why are you doing so much? What's the goal?

well, it worked for me in 2000, I had tummys like you all currently have. So.... why? what would you recommend? I do 50-reps per