The Amazing Race: Fitness Thread / Work-Out Thread

[andybob]

Here's where I'm at with lifts. I never really try and max out.

Never been good at bench but I can get 205 for 4 reps. Can also get 185 for 10

Squat is upto 245 for 4. Ass to grass

As for deads, I've been hitting higher reps but I did manage 265 for 8 the other day.

I also love front squats. Can get 6 of those at 145. I do those after regular squats.

Nothing too impressive row wise. My back is getting wider but my poundages really aren't that high. I'm more concerned with form and contracting the muscle. The weight will come with time.

Been incorporating lots of stripping sets too with shoulders. So say I do 8 reps side laterals with 20 lb db's, as soon as those are done I'll grab the 15's and do as many as I can, then the 12.5's, then the 10's. Works really well for my shoulders. Starting to fill out better.

Slowly getting there. Real excited to see where I'm at by the end of the year.

[Average_Jerk]

I tried the cottege cheese thing and wasn't a fan. Casein works pretty good for me.

So it's barely been 2 weeks and I'm down about 4 lbs. I was about 196-197 and now I'm down to just over 192. Not bad. I know some is water weight but I can already see small changes in the mirror.

Gotta love when you can see progress.

Progress!


I added good mornings back in again to try and help my deadlft since it sucks.

[andybob]

doesn't look bad, andy.

i used to have cottage cheese with strawberries before bed. kinda tastes like cheesecake and ha dat slow burning protein.

I tried the cottege cheese thing and wasn't a fan. Casein works pretty good for me.

So it's barely been 2 weeks and I'm down about 4 lbs. I was about 196-197 and now I'm down to just over 192. Not bad. I know some is water weight but I can already see small changes in the mirror.

Gotta love when you can see progress.

[benz88]

Just got in from the gym. What a Mess, Didn't get enough Protein/food today and My lifts were week. Sad cause it was Chest day

[Francois Dillinger]

doesn't look bad, andy.

i used to have cottage cheese with strawberries before bed. kinda tastes like cheesecake and ha dat slow burning protein.

[andybob]

Here is my diet now. Pretty simple. Lots of whole foods and I try to buy everything fresh.

Breakfast:
1 cup egg whites
handful spinach mixed in
20-30 grams carbs. Either a little rice with the eggs (really good btw), toast, or some sweet potatoes

Lunch:
3/4's-1 full cup of rice. Still playing with this to see how I feel.
4 oz cooked chicken
1 cup veggies.

Dinner:
Either more chicken or some salmon. 4 oz
No carb
Either a massive bowl of salad with homemade Italian or more veggies.

Snack 1:
Whey shake

Snack 2:
Apple
1 serving of almonds

Preworkout:
Whey shake
Neon volt

Post
Whey shake
2 Tbls peanut butter mixed in
Creatine

Before bed
Casein shake

Going to roll like that for a while and see how my body reacts. I haven't calculated it all out yet but it's about 200 g's protein, 125 or so grams of carbs, and maybe 30 or so grams of fat. Should help me really lean out I hope. I've really started measuring everything to a t.

I'll also have 1 high carb day a week (Sunday) and a decent cheat meal that isn't too extreme.

On days I don't lift I won't have near as much protein either. I think it's a waste and just too much really.

I'll see how this goes for a month and adjust.

Sorry for any typos. On the mobile.

[benz88]

Haha,

I honestly haven't noticed any drop in strength on this low cal Diet. I've been on it for just over a month, 15lbs down and Strength so far has gone up. I also really like this Gym im at, More in the zone even though the ladies are very distracting

[Average_Jerk]

Started to add weight this week. my 2 heavy sets of squats at 415 and my 2 heavy sets of shrugs at 450. Tomorrow I'll add some on to the bench and see if I dont die lol

[Average_Jerk]

Starting a new diet tomorrow that should really help me lean out. Reworked all my macros and I'm cutting out a lot. Also making the switch from frozen to fresh veggies. I'll update soon with the details.

what are your macros like?

[andybob]

Starting a new diet tomorrow that should really help me lean out. Reworked all my macros and I'm cutting out a lot. Also making the switch from frozen to fresh veggies. I'll update soon with the details.

[Francois Dillinger]

working on my cardio, rubbed one out every morning for the past 3-4 weeks.

[benz88]

Went and lifted at the Y with a buddy who's helping my form and start this Candito program. Apparently Ive been doing deads with improper form. I kept the bar too far out before. Can't wait to do more and practice if you will.

[benz88]

ha! thats awesome

Good thing I didn't hurt myself. Just made me feel like a moron Next to hulk hogan in the rack beside me. LOL

[Average_Jerk]

I blame the fact that I have to fucking walk everywhere i go

[Dudermagee]

Lol dammit dave