The Amazing Race: Fitness Thread / Work-Out Thread

[Average_Jerk]

Ya well you ain't a fatty like me so I need it lol. I did a 1.5mile run last night before lifting.

My accidental cut has me down to 230-5 now. BUT Im losing a lot of strength

[benz88]

yeah I used to do it post but got lazy lol.

[andybob]

Ya well you ain't a fatty like me so I need it lol. I did a 1.5mile run last night before lifting.

I'd do the bulk of your cardio post workout as opposed to pre. That way you're not pre-exhausted when you hit the weights.

Here is a good article from Flex Online:

Cardio has traditionally been thought of as a warm-up activity, thus many bodybuilders do it before weight training. This both robs energy from their iron workout and limits their fat burning. Others prefer to do it in a separate workout. This is also not ideal.

A 2007 study demonstrated that when trainers did cardio immediately after a weight workout, they burned approximately twice as much fat as when they did cardio in a separate workout. This was due to the subjects’ elevated growth hormone levels after hitting the iron. Research has also shown that when subjects do cardio before weights, their growth hormone levels are significantly lower during the weight workout than when they started right off with the weights. Lower GH levels when you are lifting means limited muscle growth and strength gains.

SOLUTIONS

Do the bulk of your cardio immediately after weight training. Research has shown that the fat burning is at its greatest during the first 15 minutes, although we recommend at least 20.
If you need to crank up the cardio and hit it twice daily, as in the final weeks before a contest, do one of those sessions in the morning before eating any carbs, but have 10-20 grams of fast-digesting whey protein first to prevent muscle loss and actually burn more fat (see mistake #5).
Toney Freeman is among the bodybuilders who include some cardio action as a warm-up, especially on leg day, to loosen up and prime the pump. Like T-Free, keep your preworkout time on a stationary bike or StepMill to 10 minutes or less.
- See more at: http://www.flexonline.com/training/h....0S9cP445.dpuf

Here is the full article:

http://www.flexonline.com/training/huge-gym-class-cardio

I follow them on FB and they always post good articles and advise.

[benz88]

Ya well you ain't a fatty like me so I need it lol. I did a 1.5mile run last night before lifting.

[Average_Jerk]

fuck running/cardio

[benz88]

Going to start running/jogging now that its not subzero outside and the snow's gone

[P78]

Just went for a run, 5mi in just under an hour. Not bad for the first run of the year

[Average_Jerk]

I do

T- Squat/accessories
W- Bench/accessories
F- Dead lift/accessories

and then either Sat or Sun with some work on wherever I think Im lacking that I missed if I have the time for a 4th day

[JLowery28]

After dealing with my flu shit last week I was able to get back into the gym this past Monday. Felt good after taking 5 days off. Started a new split and it goes as follows:

Monday: chest and calves
Tuesday: back and core
Wednesday: legs
Thursday: shoulders and calves
Friday: arms and core
Saturday: moderate cardio
Sunday: rest

I finish each workout with 20-30 minutes of cardio depending on how I feel. Read an article flex online posted about post lifting cardio and by the sounds of it, it works really well.

Diet and sups are back on point too. I'll have to list them out when I have the chance.

That's a solid split. Currently mine looks like this:

Monday: shoulders, abs, and calves
Tuesday: bi's and tri's
Wednesday: legs and calves
Thursday: rest day
Friday: chest (finish with a short tricep superset)
Saturday: back (finish with a short bicep superset)

However, I'm getting bored with it. I'm about to go back to a push/ legs/ pull split which is my favorite. Right now I'm doing high reps (12-15) but I'm going to start switching between a high rep week and a low rep week (5-6 reps) every week.

[andybob]

After dealing with my flu shit last week I was able to get back into the gym this past Monday. Felt good after taking 5 days off. Started a new split and it goes as follows:

Monday: chest and calves
Tuesday: back and core
Wednesday: legs
Thursday: shoulders and calves
Friday: arms and core
Saturday: moderate cardio
Sunday: rest

I finish each workout with 20-30 minutes of cardio depending on how I feel. Read an article flex online posted about post lifting cardio and by the sounds of it, it works really well.

Diet and sups are back on point too. I'll have to list them out when I have the chance.

[P78]

time to go running for me, because i **** leaving stuff to slim down, so running and maybe some rope skipping to loose some belly fat

what's the use of abs when you can't see them

so my balance after 1.5 years of fitness with a huge 6 month gap of doing nothing only going once a week

i now weigh in at 186, but i lost two pants sizes

i've picked it up again, tho, going at least three days a week


and damn, Jlowery, some mighty sculpting going on there!

[benz88]

Cookies and cream combat powder is the tits. I know they have it at our costco.

yeah that's what I got, So good haha.

[JLowery28]

Don't think anyone up here carries it, Maybe GNC but I haven't stepped in there in years, The 5 Types of Protein is what Got me on the Combat powder, And I was getting sick of the taste from the Kaizen.

Cookies and cream combat powder is the tits. I know they have it at our costco.

[benz88]

I'm a fan of the combat powder, it's one of the very few things that I currently like from musclepharm. I actually bought some Rivalus Promasil protein and it's pretty damn good. I got some vanilla for a great price so I went back and bought the chocolate. It's pretty lean with only 90 calories, 1 gram of fat, 0 carbs or sugars, and 20 grams of protein. What really got me was all the types of protein in it. It has whey isolate, whey concentrate, casein, milk isolate, goat milk isolate, egg albumen, and whey hydrolysate. Plus the whole line of rivalus products is completely drug/banned substance free for every athletic commission.

Don't think anyone up here carries it, Maybe GNC but I haven't stepped in there in years, The 5 Types of Protein is what Got me on the Combat powder, And I was getting sick of the taste from the Kaizen.

[JLowery28]

Just picked up some MP Combat Protein as the local Supplement shop had it on sale cheaper than the Kaizen from Costco. Anxious to see how this stuff is .

I'm a fan of the combat powder, it's one of the very few things that I currently like from musclepharm. I actually bought some Rivalus Promasil protein and it's pretty damn good. I got some vanilla for a great price so I went back and bought the chocolate. It's pretty lean with only 90 calories, 1 gram of fat, 0 carbs or sugars, and 20 grams of protein. What really got me was all the types of protein in it. It has whey isolate, whey concentrate, casein, milk isolate, goat milk isolate, egg albumen, and whey hydrolysate. Plus the whole line of rivalus products is completely drug/banned substance free for every athletic commission.