The Amazing Race: Fitness Thread / Work-Out Thread

[andybob]

Bout to head to the gym soon. Back and bi's today. Hittin the high reps, 25-30 reps per set for 3 sets on each lift today. Really enjoying shortcut to shred this time around. Dropped 1% body fat in 5 days this past week. Calories are sub 2000. Keeping carbs moderate and running with this for a while. Seems to be working well. Once I drop below 15% bf I might looks to do something else. Would really love to get down around 12% by Christmas time.

Right now I am 18% bf at 202 lbs.

[benz88]

Did Shoulders and Core Today, Usually its Shoulders, legs and Core But Ive Decided To cut Back on Legs to once a week Now Due to Going HAM on them when I do them. I just cant do it twice a week. Also Being in Calorie Surplus so far is great, Body Weight is staying the same and I seem to be moving up the weights in the gym already abit quicker, More energy as well. I'll probably do another Cut in a month or 2 to kill off the rest of the gut.

[Trptguy]

Yeah my legs are not really a problem, and my calves I never have to train they a pre a gift of genetics. I am just oddly disproportionate. I feel like I just have certain body
Arts that refuse to grow and others that grow at alarming rates.

For instance my forearms just don't want to get bigger although my biceps do. My last get huge but the middle muscles in my back don,t get defined as quickly.

We'll it is all a work in progress but it can be frustrating.

[benz88]

Im a big dude and always had Big Legs so I generally Skip and do legs once a week Vs twice a week for everything else. I have buddies around the same weight and size as me who train legs 2-3 a week and way longer then I have and mine are Jacked compared to theirs lol

[andybob]

My weak points are my middle/rear delts, traps, and upper back. I used to lift back in the day but I never really did back and I'm paying for it now. I'm slowly getting there but I will think it's a weak point.

[Lhotte]

See I'm the other way around, my legs have become defined very quickly, but my shoulders, arms and abs just don't seem to change no matter how much work I put in!

[Trptguy]

I literally **** cardio so much. I do it, but only because I have to kinda thing.

Spend most of my time with weights, find I get much better results with them than cardio.

Plus a lifters body is SO much better than a cardio body!

so much this.

right now for legs I am doing 275 for 20 reps on squats. I have not tried a max squat for quite awhile. Since today is leg day I may try it.

Originally I was trying for all out size but now am trying to make sure I stay proportional. It is very easy for my back and shoulders to get out of hand.

[Lhotte]

Didn't realize that. lol

Good on you for doing squats. Seems like most woman I see in the gym just spend rediculous amounts of time on cardio machines.

I literally **** cardio so much. I do it, but only because I have to kinda thing.

Spend most of my time with weights, find I get much better results with them than cardio.

Plus a lifters body is SO much better than a cardio body!

[andybob]

I think 135 would be a bit much for me, I am a 5'5 female weight about 50kg

But I might try the hitting 60kg for 2 reps in a 7x7

Didn't realize that. lol

Good on you for doing squats. Seems like most woman I see in the gym just spend rediculous amounts of time on cardio machines.

[Lhotte]

To the guys talking about squats, try and hit some higher reps once and a while. While 5x5 is great and I'm making no qualms about that, try hitting 12-15 reps with 135 and see how it makes your legs feel. If your leg day has become kinda stagnant and your not making progress it might help.

Personally I love doing higher rep leg stuff, especially squats. For me anything up over 12 reps really pushes you physically and for me mentally. It's harder than you think.

I haven't taken leg measurements but none of my pants from last winter fit in the legs and I'm around the same waist size and weight, so I think mixing reps now and again is helping.

I think 135 would be a bit much for me, I am a 5'5 female weight about 50kg

But I might try the hitting 60kg for 2 reps in a 7x7

[benz88]

I did Legs Saturday, I ended up doing
Hack squat Machine - 145x2x10 and 235x2x10 on the machine
1 Leg Leg press. 208lbs x5x10
Standing Calf Raises - 260/290/320/360/395x12

Should have added in more Extensions but legs were killin me

[andybob]

To the guys talking about squats, try and hit some higher reps once and a while. While 5x5 is great and I'm making no qualms about that, try hitting 12-15 reps with 135 and see how it makes your legs feel. If your leg day has become kinda stagnant and your not making progress it might help.

Personally I love doing higher rep leg stuff, especially squats. For me anything up over 12 reps really pushes you physically and for me mentally. It's harder than you think.

I haven't taken leg measurements but none of my pants from last winter fit in the legs and I'm around the same waist size and weight, so I think mixing reps now and again is helping.

[nzstance]

Sitting at 87kg (191 lb) at the moment. Slowly dropping weight/%. I am doing a slow progressive cut until close to Christmas.

Got chest done this morning. Starting to get a much better split at the top of my chest compared to last year, while retaining a large majority of the size.

Just came back from a rotator injury so i have been slowly going back up in strength.

D.Bell incline press - 55kg (121 lb) - 8,8,6,6
D.Bell incline fly's - 47.5kg (105 lb) - 10,8,6,6
Incline bench - 100kg (220 lb) - 8,7,6,6
Decline bench - 120kg (265 lb) - 10,8,6,6
Chest dips - 15,15,10,8
Cable flys (3 different angles) - 45kg (99.2 lb) - 10,10,8,8 x3

Finished off with 15 minutes on the cross trainer.

Still sitting around 20% bodyfat after my bulk. Happy with how it is going so far though

[benz88]

5x5 squats are good. You could do 7x7 and ramp the weight up to 60kg for the last 2. Try adding in Hack Squats and Lazy Squats.

[Lhotte]

What would you guys say is a good amount to do?

I currently go the gym 4-6 times a week and tend to do lifts only.

Once or twice a friend will come with me and that is the only time she goes, and she insists on like 100-150 squats with a low weight.

Whereas I go to 50kg (I think is a good weight for someone of my size 5'5 around 50-55kg) and I will do around 5 sets of 5. Which again, I think is reasonable, or should I be doing more?