The Amazing Race: Fitness Thread / Work-Out Thread

[Average_Jerk]

Today was heavy squats for me. Worked up to 5 sets of 2-3 in lowbar squat, oly squat, pause squat and front squat.

My last rep of my last set of oly squat at 360 got really wobbly. Didnt think I was gonna make it up hahahah. But I did barely.

Front squats are getting easier now that Im getting used to the movement. worked up to 5sets of 3 at 225. So thats progressing well.

[benz88]

I wonder what Brats are rated at? lol. I know in a couple weeks I'll be down in Minneapolis for a car show and That's all I'll be eating lol

Also Killed back and Biceps today. Had to wait 15-20min before I could have my shake since I couldnt lift anything haha

Back was this
Lat Pull down, 145-160-175 x8
T-Bar Row 90-95-100-105-45 x5

Biceps
Seated Concentration curls. 20-30-40 x8
BB Curl. 50-80-90x8
Cable Curl drop set 35-30-20-10 x15 from chest height
Cable Rope curl from bottom 40-45-60 x 10

Arms were DONE lol.

[Average_Jerk]

Thats cool man. Im sure it'll help keep the motivation high.

I want to do a powerlifting meet, but getting a weekend off is almost impossible for me while I'm at this shop. So for now, I'll just keep training like I was going to lol

And fuck ground chorizo. I thought it was higher in protein. Stupid ass pork proving yet again that aside from tasting good, it provides no benefits to my diet

oh wait, reading > me

Apparently they rate chorizo as 2oz per serving not 4oz like they do with beef and turkey lol. So in 4oz 440cal, 36g fat, 24g pro. Obviously higher in fat and cal, but I need that stuff.

[Average_Jerk]

I was looking at that madcow one a week or so ago. I'll do it in the fall when Im on a huge cut. Couple friends will be competing in some fitness or BB show and Want me to hop on and train with them.

Thats cool man. Im sure it'll help keep the motivation high.

I want to do a powerlifting meet, but getting a weekend off is almost impossible for me while I'm at this shop. So for now, I'll just keep training like I was going to lol

And fuck ground chorizo. I thought it was higher in protein. Stupid ass pork proving yet again that aside from tasting good, it provides no benefits to my diet

[benz88]

I was looking at that madcow one a week or so ago. I'll do it in the fall when Im on a huge cut. Couple friends will be competing in some fitness or BB show and Want me to hop on and train with them.

[Average_Jerk]

Finished up my 5x5 5 week program last week. Now I'm back to my 6day split. Did Chest/Tri's today and man It felt good lol.

You should try the Madcow Intermediate. It's really good

Im on week 3 of my current program. Also today started getting serious about my diet. I've been eating pretty ok and all. But now Im tracking my food and macros. I'll track for a week without making any major changes, then adjust from there

[benz88]

Finished up my 5x5 5 week program last week. Now I'm back to my 6day split. Did Chest/Tri's today and man It felt good lol.

[benz88]

weird. It use standard BB plates? Never seen one like that before. Mine has this (at 748lbs x 3 on it)


and this


Kinda weird, I can only max out at 370lbs on the last one, yet the others double it lol

[andybob]

One we have is like this:

[benz88]

Do you use a machine for leg press or use the elavated leg press rack with plates? I miss using the rack but No real call for it on this workout Im finishing. I'll be doing it next week and going back to 6-day a week lifts

[andybob]

Hit a couple PR's yesterday doing legs.

Squats went like this:
150x20, 160x15, 170x15, 205x10, 225x8, 265x2

Then did narrow stance leg press. Really concentrated on squeezing my quads at the top and didn't lock out the knees to keep pressure on the quads:

290x20, 400x15, 500x12, 600x8, and 710x4

Then finished off with high rep leg ext. My quads were on fire. Then went to hamstrings. lol

Happy with those numbers though. Especially the squat. Used to barely be able to get 135 for 8 about 10 months ago.

[benz88]

^hahah truth. I'll sub the whiskey for my Spiced rhum plz

Also Did
Squats 265x5x5 today.
BB Row 120x5
Military press 145x5x5
Close grip bench 135x5x5
BB Curl 110x8 followed by rope curl drops on the cable, 55,50,45x10 and 40,30,20 x 20
Then came home and did a 3.5mile run outside

[Average_Jerk]

All I got out of that is drinking too much water will give you seizures then kill you. Looks like its back to whiskey and coffee only

[benz88]

found this on Wiki

Wiki copy/past hyperhydration,
At the onset of this condition, fluid outside the cells has an excessively low amount of solutes (such as sodium (hyponatremia) and other electrolytes) in comparison to that inside the cells causing the fluid to shift through (via osmosis) into the cells to balance its concentration. This causes the cells to swell. In the brain, this swelling increases intracranial pressure (ICP). It is this increase in pressure which leads to the first observable symptoms of water intoxication: headache, personality changes, changes in behavior, confusion, irritability, and drowsiness. These are sometimes followed by difficulty breathing during exertion, muscle weakness & pain, twitching, or cramping, nausea, vomiting, thirst, and a dulled ability to perceive and interpret sensory information. As the condition persists, papillary and vital signs may result including bradycardia and widened pulse pressure. The cells in the brain may swell to the point where blood flow is interrupted resulting in cerebral edema. Swollen brain cells may also apply pressure to the brain stem causing central nervous system dysfunction. Both cerebral edema and interference with the central nervous system are dangerous and could result in seizures, brain damage, coma or death.[

[Average_Jerk]

Never heard of too much water making your legs cramp.

I have a foam roller and I try and spend some time rolling every night. I focus on the trained muscle group that day and always hit legs and calves. That coupled with taking BCAA's and glutamine has really sped up my recovery and lessened my DOMS.

I also like to stretch a lot. Luke, I'd say stretch some more and look into foam rolling. I think your cramps have more to do with the buildup of lactic acid and not so much water. For what it's worth, I drink a gallon and half + each day.

I also do tons of stretching. Helps a lot