The Amazing Race: Fitness Thread / Work-Out Thread

[Average_Jerk]

Did some Barbell Squats tonight. Haven't done them in a good couple weeks. Holy F did I get my arse kicked. I dropped down to 185lb from 205.

squats! on monday I didnt even try to go heavy. I knew that id end up crushing myself if I went with the normal amount that I squat hahaha. I guess I need to work back up to that again

[benz88]

squats! on monday I didnt even try to go heavy. I knew that id end up crushing myself if I went with the normal amount that I squat hahaha. I guess I need to work back up to that again

haha, I noticed lastnight That I get really low on squats. Probably why my legs are still sore today. Hit the stopper bars, lowered them again and kept hitting them. So I used them as a reference

[benz88]

Just got some Creatine Monohydrate from a buddy and some Beta Alanine. Lets see how this Cutting Goes. From what Ive read on BB and my buddies told me Creatine and BA is great while cutting for giving extra boosts.

[andybob]

I'm not sure how I feel about Creatine. I've never taken it but from what I briefly read you need to intake a lot of water while taking it.

I do know creatine is naturally occurring in certain meats and your liver produces it to some extent. Maybe I should read more about it and try some. I know lots of people use it with great success.

[benz88]

yeah, You should only take around 5grams a day from what ive read. Also Sucks I want to try it but im out of Protein again. Shopping time

[Average_Jerk]

haha, I noticed lastnight That I get really low on squats. Probably why my legs are still sore today. Hit the stopper bars, lowered them again and kept hitting them. So I used them as a reference

I'll be going heavy tomorrow. hope i dont die hahah

[andybob]

yeah, You should only take around 5grams a day from what ive read. Also Sucks I want to try it but im out of Protein again. Shopping time

They need to sell protein in like 5 gallon buckets....

or 55 gallon drums for that matter.

I'm going through 5 lbs every 3 weeks.

[Jersh]

Here's info on creatine if anyone wants to know more...
Basic info

http://www.simplyshredded.com/beyond-the-confusion-getting-the-facts-straight-on-creatine-for-optimal-results.html

Truths/Myths

http://www.simplyshredded.com/creatine-truths-myths.html

More general stuff

http://www.simplyshredded.com/creatine-guide.html

[benz88]

I'll be going heavy tomorrow. hope i dont die hahah

My Hamstrings are just recovering good now. lol. 3 days later

[way2fastx3]

WOOAHHHH I have no clue how i've NEVER come across this thread!

Ill introduce myself and do a short summary to catch you all up!

I'm Cole, From good ol' Pennsylvania and Fitness/Healthy is my shit.

Back in 2010 when i graduated high-school I was a little chubber and was up to about 210lbs of fat! I don't have any pictures that i know of but ill look around.

Sometime in 2011 i decided to lose the weight and get into shape. I raced this beast from 2010-2012 and it made me realize how out of shape i was cause i was so sick after the races and the following days after.

Untitled by Cole Lenhart, on Flickr

This was me in 2012 in the summer of last year. I believe i was roughly around 170lbs.

I focused on weight lose/dieting instead of muscle growth. I didn't gain much muscle since i didn't have much to begin with but i dropped weight quick. I think the lowest i got down to was about 140lbs. Don't believe i have any pics but ill look around.


Untitled by Cole Lenhart, on Flickr

This is me currently. I'm back up to 185lbs and still gaining like crazy.


summer 03 by Cole Lenhart, on Flickr


I'll post up all my diets, supplements, ect. when i get the chance.

[Average_Jerk]

nice dude



didnt lift today. had a job interview so i skipped out.

[andybob]

Little update. Today was the last compound chest day of the shortcut to shred workout.

6 weeks ago I could barely get 135 5 times. Even as a bigger dude, my bench has never been that great, but today I was able to rep out 175 4 times. 40 lb gain in 6 weeks doesn't seem too bad to me.

Tomorrow is compound legs so I'll be doing deads and squats.

Hoping to pick 315 for a few reps on deads. It's been years since I have tried to move that much weight but I got 275 a few times 2 weeks ago and I'm feeling really good.

After my vacation next week, well 2 weeks really, I'll be starting a 12 week Shortcut to Size program. It has 4 lift days and 3 'active rest' days. I'll finish each workout with some cardio as I still want to cut and then do cardio 2 of the days and have one rest day with a little walking.

Planning to keep the 5 protein shakes a day and change my diet a bit so I can gain lean mass.

My long term goal is to be at around 180 @ 8% body fat. I'm currently at 187-188 lbs in the mid to upper teens body fat wise.

[benz88]

I Just started a new routine.
Day1/4 - Triceps and Chest
Day2/5 - Back and Biceps
Day3/6 - Legs and shoulders
Day 7 Cardio or Rest

[JLowery28]

i just switched up my high weight low rep legs/push/pull split for a more isolation high rep low weight arms/legs & shoulders/back/chest split. i suspect my maxes will decline slightly, but thats the name of the game. my picture post workout.
my maxes of present are bench: 260 deadlift: 420 and squat: 385. im still doing the intermittent fasting so i can stay pretty lean, but im about to up my calories significantly to get a light bulk going. but regardless, intermittent fasting is the way to go. here's a picture of me during my fast, a little more lean and not as ballooned up from creatine and water...speaking of which, creatine is naturally found in foods, but not nearly enough to see any substantial gains. creatine monohydrate is the cheapest, most popular type, but its personal preference as to which form is best. monohydrate you are supposed to go through a loading phase where you take large amounts of it to let it build in your system, creatine HCL (hydrochloride) on the other hand, there is no loading phase and i feel like its a little more effective personally. many people would benefit from a creatine blend like a musclepharm creatine blend or a GAT jetmass. ive taken both and both were very effective. the MP was useful because its unflavored and at the time i was adding creatine to my preworkout because most preworkouts contain a "proprietary blend" of creatine which means that you really dont know how much of what youre getting. the jetmass on the other hand is very tasty, one of the best tasting supplements ever imo. anyone interested in taking creatine might should look into getting a fenugreek supplement as well. studies have shown that fenugreek helps the body fully absorb the creatine, it also helps raise the body's natural HGH levels, so it has plenty of beneficial uses. i actually work at GNC so if anyone has any questions about muscle building/weight loss supplements, or really any supplements in general feel free to PM me or anything. its one of my interests, so i enjoy helping anyway i can.

[JLowery28]

sorry about the giant pictures. but i realized that i never attached the second one so here it is.