Health and Fitness - Motivational Thread

[frescoelmo 1,276]

7 hours ago, Kendrick said:

Keep in mind that not eating part does lower your muscle % as well.

 

Rule of thumb for muscle gain is around 1.5g per pound if I remember correctly.  For @Phil it's more like 4g per pound. 

[Phil 5,119]

[Phil 5,119]

Fuck this - this thread is too dead. GET IN SHAPE FOR XMAS!! THOSE GOODIES AREN'T GOING TO FUCKING WORK THEMSELVES OFF.

 

 

 

 

 

 

 

AND NOW HERE'S THE MOST UNINTELLIGENT LOOKING PHOTO OF ME I COULD FIND:

 

 

 

 

 

 

 

 

 

 

[Phil 5,119]

Also - what's everyone working on? 

 

Currently I'm doing a 5 workout rotation, with 2 of them dedicated to legs.... as well as doing at least one leg exercise every workout - wanted really see some gains in my legs, and not including the chocolate that will be going straight to them.

[Phil 5,119]

oh triple post ftw...

 

but I'm finally getting my PTS (Personal Training Specialist) cert in January. So it will be official that I can really help you all (even though I'm already a certified Kinesiologist)

[frescoelmo 1,276]

I'm into HIIT right now which I do immediately after work, will probably switch to something else once I switch to the morning before work after the new year once I move.

 

Philip, do you have a good core workout?  I've done stuff like Jim Stoppani's Shortcut to Shred (great program btw if you're looking for something different) but I'm thinking about ending workouts with ~10 mins of abs, back, hips, etc...

Edited December 9, 2016 by frescoelmo

[Phil 5,119]

2 hours ago, frescoelmo said:

I'm into HIIT right now which I do immediately after work, will probably switch to something else once I switch to the morning before work after the new year once I move.

 

Philip, do you have a good core workout?  I've done stuff like Jim Stoppani's Shortcut to Shred (great program btw if you're looking for something different) but I'm thinking about ending workouts with ~10 mins of abs, back, hips, etc...

 

First of all, I've ran through Shortcut to Shred twice now - it's great and challenging. 

 

My suggestion for you is to do cycles of different core exercises until you burn out... try something like:

 

SuperSet:  Target 3 reps (limited rest between each superset)

 

1a) Ab machine crunch (upper abs)

1b) Hanging knee tucks (lower abs)

1c) Cable Pull-Throughs (hammies and lower back)

1d) Back extensions - NO HYPEREXTENSION (lower back)

 

Go for 10-15 reps for each - or until you hit failure. In my experience, if you're doing HIIT workouts prior to this - you'll burn out pretty fast but that's good. 

 

 

[frescoelmo 1,276]

59 minutes ago, Phil said:

 

First of all, I've ran through Shortcut to Shred twice now - it's great and challenging. 

 

My suggestion for you is to do cycles of different core exercises until you burn out... try something like:

 

SuperSet:  Target 3 reps (limited rest between each superset)

 

1a) Ab machine crunch (upper abs)

1b) Hanging knee tucks (lower abs)

1c) Cable Pull-Throughs (hammies and lower back)

1d) Back extensions - NO HYPEREXTENSION (lower back)

 

Go for 10-15 reps for each - or until you hit failure. In my experience, if you're doing HIIT workouts prior to this - you'll burn out pretty fast but that's good. 

 

 

 

Dope sauce

[GoFlamesGo 6]

I have a membership to a gym which is only about a 5 minute drive away from my house. It's not a huge gym but it has everything you need so it works and it's really close to my house.

[DollarAndADream 3,356]

Man....I'm so off of my game. I haven't been to the gym as a regular in months...like at least 3 or 4. I've literally been going like....twice or three times a month.

 

I just went again for the first time in weeks last night. I am nowhere near as strong as I was. Like, I'm fucking annoyed. I can't bench nearly what I used to, I can't free weight what I used to, I can't battle rope like I used to.....

 

I just want to go in there and be back to where I was and continue off where I was. It sucks having to get back to that spot again, knowing that I was doing it before. Like, it's a mindfuck knowing that I could do it, and now it's difficult as fuck.

 

The only saving grace I'm having right now is that my cardio hasn't fallen off like everything else. I can still run basically how I used to.

 

@Phil would not approve of this laziness.

[Phil 5,119]

Looking for a way to increase your daily walking? I would suggest Carrot App. It can connect to your fitbit or just track it yourself and it gives you rewards for reaching daily steps. It's pretty neat. I've figured out that my average daily step count is 12,300 ahah. I use it to get ease Scene Points

 

Anyway, try it out and input my code for extra rewards!: philk2164

[Phil 5,119]

Also - @DollarAndADream The fact you want to get back to where you were is a good thing. I would never be disappointed in that. Just continue to work and day by day, you'll get back to where you were. Probably quicker than you think - because you're mind-muscle connections have already been made. YOU CAN DO IT!

[frescoelmo 1,276]

13 minutes ago, Phil said:

Looking for a way to increase your daily walking? I would suggest Carrot App. It can connect to your fitbit or just track it yourself and it gives you rewards for reaching daily steps. It's pretty neat. I've figured out that my average daily step count is 12,300 ahah. I use it to get ease Scene Points

 

Anyway, try it out and input my code for extra rewards!: philk2164

 

That's awesome, I have this exact issue...  end up running 2-3 miles after work to get over the hump.

 

I'll hook u up bro

[frescoelmo 1,276]

Recent update, been leaning out the last 3-4 weeks...  running a lot more, dropped the protein (still high in my diet, no shakes), high volume reps.  Been using some JYM post-workout that seems to be helping and a pre-meal dietary supplement.  Gonna start my first class ever next week so we'll see haha...  used to just doing my own thing.

[Advantage 2,891]

8 hours ago, DollarAndADream said:

Man....I'm so off of my game. I haven't been to the gym as a regular in months...like at least 3 or 4. I've literally been going like....twice or three times a month.

 

I just went again for the first time in weeks last night. I am nowhere near as strong as I was. Like, I'm fucking annoyed. I can't bench nearly what I used to, I can't free weight what I used to, I can't battle rope like I used to.....

 

I just want to go in there and be back to where I was and continue off where I was. It sucks having to get back to that spot again, knowing that I was doing it before. Like, it's a mindfuck knowing that I could do it, and now it's difficult as fuck.

 

The only saving grace I'm having right now is that my cardio hasn't fallen off like everything else. I can still run basically how I used to.

 

@Phil would not approve of this laziness.

Me too man..I've been so awful lately.

[Kesler 1,514]

Ive recently tried this new strategy with working out, I basically never say "I'm gonna work out today" and instead of saying it I simply just do it... So i've only missed like 3/4 days (days in which ive worked 10+ hours so there is a season I dont) in the past like month so I'm doing pretty good in that regard.

[Rowe89 64]

I know it's hard to reach out when your mental state is telling you otherwise but you made the right decision here. The main factor you stated is in your life. A supportive girlfriend, family, and friends are a positive atmosphere to be involved in. There's many people who struggle with weight and have generally the same outlook you do so don't feel alone about this. Take your positive thoughts along with everyone who supports you and make that happen. IT CAN BE DONE BRO! 

[gorlab 4,321]

phil looking swole af

[diamond_ace 3,112]

Sorry for the necropost, although to be fair this is a thread that could do with reviving. Just figured it would be the place for this:

 

Last full week of September I ran 73 miles in 4 days. Full marathon Wed, full marathon Thu, 21 miles Sat. The original plan was for 5 full in 5 days - total of 131 miles - but it was excessively hot and on Sat I got an electrolyte imbalance strong enough to make my arm shake, so I called it there. I'll be the first to admit that none of this series was done at any real speed, for what that's worth - but given the mileage, that was definitely the smart plan.

Back in April I ran a 50k, I don't think I was active here at the time, but I'm now officially an ultrarunner. Trap Pond in Delaware. I'm looking into a few in Philly over the next few years, so perhaps I can refuel afterward with a beverage with the Gows...

[Kesler 1,514]

47 minutes ago, diamond_ace said:

Sorry for the necropost, although to be fair this is a thread that could do with reviving. Just figured it would be the place for this:

 

Last full week of September I ran 73 miles in 4 days. Full marathon Wed, full marathon Thu, 21 miles Sat. The original plan was for 5 full in 5 days - total of 131 miles - but it was excessively hot and on Sat I got an electrolyte imbalance strong enough to make my arm shake, so I called it there. I'll be the first to admit that none of this series was done at any real speed, for what that's worth - but given the mileage, that was definitely the smart plan.

Back in April I ran a 50k, I don't think I was active here at the time, but I'm now officially an ultrarunner. Trap Pond in Delaware. I'm looking into a few in Philly over the next few years, so perhaps I can refuel afterward with a beverage with the Gows...

Savage, how many pairs of runners you go through? lol

[diamond_ace 3,112]

1 minute ago, Kesler said:

Savage, how many pairs of runners you go through? lol

 

I actually didn't wear any out fully during that, but I took 3 pair and rotated through them so I only put 1 race on each. I usually have 4-5 pair at a given time that I'll wear for different kind of races

[BOOM 8,744]

I see your posts on FB about your runs, and always think how great you seem to be doing.

 

Good for you Jason.

[BOOM 8,744]