The Amazing Race: Fitness Thread / Work-Out Thread

[andybob]

Tried something Different Tonight, Instead of going for Max Weight. I kept it the same as Last time and just went for Max Reps, 15 or so reps to really work the biceps and Back. Turned out great compared to moving up.

This week has been 12-15 reps and it's killer so far.

Leg day is going to be fricken intense. 4 sets of squats at that rep range is going to damn near kill me. lol

[benz88]

I can Squat for Days. Usually My reps for squats is 12-13 on max weight haha.

[P78]

we get a lot of guidance at my gym

so for my bicep and tricep exercise, on the cable machine, i have to do 4x 8-12 reps (if i can do more then 12 i have to add weight) and after the 4th set, i have to decrease the weight 1 notch and do the exercise till i can't no more, decrease 1 more and do the reps, that all the way down the leist amount of weight you can add, it's also the last exercise of the day (part from the bosu and abdomial exercise)

i usually get a new program every 2-2.5 months to change the impulses my muscles get

[benz88]

Dave, Sticky this so it doesnt get lost again.

So im sticking to the same routine but Now I'm adding Cardio aka Sprints after im done lifting. I've been stuck at the same weight for 3 weeks and I want to get rid of the rest of my Gut/Mooobs so Cadio it is at the end of the lift lol

[Rebounder]

Wtf

Just ran over 3 miles and felt like I could keep going.
Longest I ran before without stopping to walk was just over 1.5 miles at which point I felt like I was going to die.

[Average_Jerk]

Dave, Sticky this so it doesnt get lost again.

So im sticking to the same routine but Now I'm adding Cardio aka Sprints after im done lifting. I've been stuck at the same weight for 3 weeks and I want to get rid of the rest of my Gut/Mooobs so Cadio it is at the end of the lift lol

work on your diet too. thats the biggest part of leaning down.

[Average_Jerk]

just got home from the gym. it was deadlift day. fucking hell my lifts are weak right now

[benz88]

work on your diet too. thats the biggest part of leaning down.

Ive been on a Low Cal diet as well as low carb too for just over a month. shits weak

[Average_Jerk]

Ive been on a Low Cal diet as well as low carb too for just over a month. shits weak

Ive been working on increasing my caloric intake lately.

[benz88]

So I did Sprints Thursday night. made 15min into them and had to stop lol. Barely able to walk yesterday and early this morning. Did 22min of them today(20min with 2min cool down) and man it feels good. Can barely walk again since my Calves have tightened up lol Walking like I spent my first night in Jail

[andybob]

Little flex action. 4 weeks back into it since the cruise, 3 1/2 weeks on this new workout.



I'm bigger and leaner that I have ever been and I still have 8 1/2 weeks left of this program. Depending where I'm at body fat wise when I'm done, I'll either cut for 6 weeks or do a new 8 week workout Jay Cutler just rolled out with.

I've also been tweaking my diet a bit and just ordered some more supplements. Been sticking with just a whey shake pre-workout but i just picked up some Pump-HD. It contains caffeine and yohimbe which I already take, but also adds 2 grams creatine monohydride and some beta-alanine among other things. It was buy 2 get one free, so I took advantage of it. lol

Maybe tomorrow when I have more time I'll list out my entire supp routine and diet. It's gonna take a while. lol

[Average_Jerk]

Little flex action. 4 weeks back into it since the cruise, 3 1/2 weeks on this new workout.



I'm bigger and leaner that I have ever been and I still have 8 1/2 weeks left of this program. Depending where I'm at body fat wise when I'm done, I'll either cut for 6 weeks or do a new 8 week workout Jay Cutler just rolled out with.

I've also been tweaking my diet a bit and just ordered some more supplements. Been sticking with just a whey shake pre-workout but i just picked up some Pump-HD. It contains caffeine and yohimbe which I already take, but also adds 2 grams creatine monohydride and some beta-alanine among other things. It was buy 2 get one free, so I took advantage of it. lol

Maybe tomorrow when I have more time I'll list out my entire supp routine and diet. It's gonna take a while. lol

my supps:

isopure with espresso late morning, with water. 50g protein
syntha6 isolate late evening, with skim. 68g protein (including the milks protein content)

[andybob]

In before, tl;dr

Here is my supp regimine and diet as of right now. I don't have the Pump-HD yet but it should be here by Monday at the latest. Everything else I have. Protein shakes are ON Gold Standard Whey and Casein. I find they are the best bang for the buck and have a good amino acid profile. (I take all my shakes with cold water with the exception of the shake immediately after working out.)

This diet works really well for me since I work later hours and do my workouts first thing in the morning. I lift Mon, Tues, Thurs, and Fri. Weds is a full cardio day (usually about an hour or so of cardio with 10 minutes of stretching pre/post workout). Saturday and Sunday I like to walk a nice loop where I live. I stretch every morning before lifting and after every session. I start each workout with 12 minutes on the stairmaster and end each with 15-20 minutes moderate cardio. Whether its on a bike, treadmill, elliptical, or the stairs again. I switch it up a lot so my body doesn't get used to it.

6:45 am
-1 why shake
-Apple or banana
-Tbls of natural crunchy peanut butter
-Pump HD (once it gets here)
-Vitamins (Glucosamine, multi-vitamin, green tea.)

At the gym by 7:30

When I get home (usually 9:40ish, I'm very regimented with my timing. lol)
-Whey shake w/ skim milk.
-2/3 cup oatmeal
-1 cup egg whites
-2 whole eggs
-Maybe a little more peanut butter, I love the shit.

11:45
-15 Almonds
-Casein shake

12:30
-Cup of coffee at work

2:15
-On lift days: 8 oz chicken
-Non lift days: 4 oz albacore tuna
-either 1 cup string beans or about a cup and a half broccoli
-Caffeine pill
-Green Tea

(Green tea and caffeine naturally boost your motabolism. Once I cut down a little more, I'll most likely stop taking them in the afternoon. I'll still take the green tea in the morning as it's good for your immune system.)

4:30
-1/2 Casein 1/2 Whey shake

6:30
-8 oz chicken
-either 1 cup brown rice or 8-10 oz of sweet potato
-a little over 1 cup string beans or 2 cups broccoli

9:30
-Few almonds

10:00-10:30
-Casein shake

I had the protein/carbs/fat content all figured out but I forgot it. I'm getting about 275 grams protein a day on cadrio days and over 325 on lift days if I remember right.

Either way, I'm seeing changes in the mirror and this is about all the food and supps I can afford right now. If I had more money to invest in food I would incorporate fish and lean beef (like sirloin steak and bison) but right now I just can't.

[Average_Jerk]

be careful with your tuna consumption. I was eating 2.6oz of tuna every day for like 6-7 months then realized i was at 245% risk of mercury poisoning

[andybob]

be careful with your tuna consumption. I was eating 2.6oz of tuna every day for like 6-7 months then realized i was at 245% risk of mercury poisoning

Yeah. I just read up on it and I should really cut down.

Fucking mercury. Why can't that shit be in like chips or something and not tuna that's actually good for you?

lol