The Getting Back/In Shape Thread

[blazinkill504]

you guys still smoking while you work out?

most of the time i wait till after im done trainin and ive donwed my cytogainer. i mainly do that cause i feel it gets me a little higher after im worn out plus i take a creatine/nitric oxide pre workout shake an i feel if i take that to get me energy an then get high id be takin away from it. when i went to the gym tho id have to be high every time i went cause id get mad as fuck when im tryin to get on a machine and 4 people are bullshittin their way through 4 slow ass sets fuckin up my flow...one of the main reasons my membership got canceled.

so i decided to be a lazy ass today an only workout once at the rate im goin now im workin out 7 days a week, but im spreadin it out so i dont cut my muscles recovery time before they're done healin.

just wanted to say too pad,drive,ba, shit everyone in here postin thank you cause it keeps me wantin to advance myself esp since im just startin to get back into trainin an ive never trained this way before so its hard to stay at it an seein yall keepin it pushin makes me keep it pushin!

 

[blazinkill504]

so i just did me a lil 5 minute workout today. workout goes 10 burpees an 15 ab...i dunno what to call em but i sat on the edge of my bench an brought my shoulders to my knees. id repeat this after every minute on the minute an whatever time i had left in the minute i used as rest. quick intense an to the point!

 

[Kodank Moment]

Today I got my gym membership. Tomorrow ill update with progress. I've been drinking a ton of water.

 

[blazinkill504]

Today I got my gym membership. Tomorrow ill update with progress. I've been drinking a ton of water.

the only thing i really enjoy bout the gym is the fact that once you there you really have to workout. remember start off right dude dont try to throw as much weight as you can around do it right. right form an less weight is gonna make you bigger an stronger with your full range of motion. stretch a lot an you got the hydration down it seems.

today was biceps an abs workout went in this order
2 sets of ez bar curls (i get on my knees to make more of the focus on the biceps)
1 set of 21 standin weighted crunch (7 middle,7 left, 7 right)
2 sets of ez bar curls
1 set of 21 standin weighted crunches
2 sets of sittin db hammer curls
1 set of 21 standin weighted crunch
2 sets of sittin db hammer curls
1 set of 21 leg lifts (same 7 middle, 7 left, 7 right)
2 sets of 21 bicep curls (range of motion goes 7 down to halfway, 7 halfway to top, 7 full reps)
1 set of 21 leg lifts
2 sets of 21 bicep curls
1 set 21 leg lifts
1 set of rope hammer curls
1 set of preacher curls
1 set of crunches on a decline bench
1 set of rope hammer curls
1 set of preacher curls
1 set of decline bench crunches
1 set of hammer curls
1 set of preacher curls
1 set of decline bench crunches
4 sets of close grip pullups

now my workout partner an i try to keep the rest/breaks/bullshit to a minimum to have a high intensity to burn fat an its been workin like hell. tomorrow is gonna be some crossfit trainin along with a leg/chest day.

 

[Padawanbater2]

Day 25 - June 9, 2012 (WEEK 4 - Day 4)

Distance: 2.47 mi
Duration: 41:12
Calories burned: 221
Average speed: 3 mi/h
Pace: 16:40

Day 26 - June 10, 2012 (WEEK 4 - Day 5)

Distance: 2.49
Duration: 36:59
Calories burned: 261
Average speed: 4 mi/h
Pace: 14:52

Finally broke half a mile nonstop

Day 27 - June 11, 2012 (WEEK 4 - Day 6)

Distance: 4.51
Duration: 101:12
Calories burned: 432
Average speed: 4 mi/h
Pace: 13:34


So far, I believe I'll need to run 4.3 miles tomorrow to reach the 22 mile goal set for week 4. Also incorporating short 50-100 yard sprints while up at the track and up/downs on the bleachers, 5-10 usually. Push ups and sit ups everyday

 

[blazinkill504]

c'mon i know there has to be more ppl wantin to get back into shape besides a handful of us! we need to start tryin to get other to kick the sit on my ass all day habit!

 

[blazinkill504]

man todays workout SUCKED. legs an chest

5 sets of squats every other 2 sets of chest
5 sets of calf raises when squats arent bein done
4 sets of incline db flyes
4 sets of bench
4 sets of standin cable flyes
4 sets of incline bench
bench burnout
cable fly burnout

my legs are shot esp after the like 30" box jump burpees i was doin before i lifted. im tired an hungry as hell right now.

 

[Padawanbater2]

Day 28 - June 12, 2012 (WEEK 4 - Day 7)

Distance: 2.35 mi
Duration: 35:15
Calories burned: 189
Average speed: 3 mi/h
Pace: 15:1 min/mi

Total distance for week 4 (skipped 0 days) - 20.07 miles
Total accumulated duration: 4 hours 45 minutes *
Total calories burned: 1,926

Difference in total distance: -.49 mi
Difference in total accumulated duration: +10 minutes
Difference in total calories burned: -189

Almost met the goals for this week, total distance since the beginning is about 80 miles. Just crossed the 1/2 mark, just about on track to be able to do a full mile by the second or third week of July. The weather is awesome right now. My legs and arms feel a lot stronger than they did when I first started, I'm also getting pretty tan. Still growing the beard, it's like an inch and a half right now.

More to come, and I'm taking pics, I'm just going to post em when there's an obvious change.

 

[blazinkill504]

i gotta step my runnin game up i havent been since i hurt my back last week which is fine now. my workout partner had the same nerve issue an still is so we had to switch the days workout. did lats/triceps/abs

5 sets wide grip pulldowns
1 set ab rollers
3 sets tricep rope pulldowns
1 set ab rollers
1 set tricep rope pulldowns
did back to back workouts for 4 sets of tricep pulldowns an straight arm lat pulldowns
1 set close grip lat pulldowns
1 set ab leg throwdowns (lay on the ground an lift your legs up an have someone throw them back to the ground an you gotta stop before they hit an bing em back up)
1 set close grip lat pulldowns
1 set ab leg throwdowns
1 set close grip lat pulldowns
1 set ab leg throwdowns
1 set close grip lat pulldowns
2 sets standin skull crushers
2 sets reverse grip standin skull crushers
4 sets close grip bench

goin on to FL tomorrow for a lil vacation gonna have soo many cookies an joints it shall be an awesome time. still workin out while im there tho!

 

[Serial Violator]

I gym 5 days a week mainly weights and a bit of cardio but keep doing my fucking neck in,in my sleep. I WANT TO GO TO THE GYM

 

[forgetiwashere]

ok guys im in.

i used to be a fitness nazi. this time last yr i had 4% body fat and was shredded. my old boy passed away and i have been in a bit of a funk and have put on a whopping 15kg (around 30 lbs i think). the time has come i have started busting buttons on my work pants and when im overweight i snore and my mrs hates it so its time to shred some fat.

if any one wants to burn fat and gain muscle in record time give my workout a try i guarantee quick results. especially when paired with my diet.

heres a quick description. the trick is to use as many muscles as possible in each workout to burn the most fat and gain muscle at the same time.

workout... 5 days a week.

Day 1. weights
Day 2. cardio
Day 3. weights
Day 4. cardio
Day 5. weights

the weight workout will be as follows (always use free weights when you can as they activate your stabiliser muscles)

6-8 reps in each set (weight days are to build muscle mass also building muscle in this way will cause your body to burn fat even while you rest)

4 sets squat
4 sets deadlift
3 sets bench press
3 sets bent over row
3 sets seated shoulder press
3 sets biceps curl
3 sets seated triceps extension
1 set of crunches done until failure

i will be doing a more advanced version of the weight workout which has a few added exercises on each day to focus on different muscle groups. it takes about an hr but if anyone is interested i can post the longer version for you.

cardio workout (this is cardio like you have never seen before this is where u will burn the fat)

using a light dumbell where applicable do as many reps as you can in 60 secs of an exercise then have a 15 second break and move on to another minute of the next exercise.
once u have completed all the exercises have a minutes rest and start over do this 3 times. if you feel like u have to stop take a quick 5 -10 second break but make sure you keep going. this workout will make you feel like your going to die but stick to it.

ok so heres the exercises

1. goblet squat
2. mountain climber
3. t- pushup
4. split jumps
5. dumbell row
6. dumbell side lunge and touch
7. pushup position row
8. dumbell lunge and rotation
9. bumbell push press

if you try this dont let it get you down if you cant go the whole minute this workout is tough but even beginners can do it just rest if you have to but keep going!!

descriptions of all these exercises should be easy enough to find on the net

 

[forgetiwashere]

my starting weight is 86kg (190lbs i think)

my goal weight will be 71kg (156lbs) i only stand 164cm tall so 5'8"

i should be able to hit my goal in 2-3 mths and that will put me back at 4% body fat

 

[Padawanbater2]

my starting weight is 86kg (190lbs i think)

my goal weight will be 71kg (156lbs) i only stand 164cm tall so 5'8"

i should be able to hit my goal in 2-3 mths and that will put me back at 4% body fat

Nice, man, sounds like you've got your plan all mapped out. Is your current weight the most you've ever been? Have you done a program like this before?

 

[forgetiwashere]

yeah i have been this weight before in fact i have a tendency to fluctuate up and down a little and this seems to be about the cut off point where i start to look at myself and think ok its time to go fatty lol.

and yeah i started using this workout a while ago to burn fat. i tried a few other exercises but i always struggled to lose the last few kilo's. i could get to a nice athletic look but i couldn't get that last little bit off to really show my muscle definition and abs etc. this work out always works it just torches fat off. the key is the cardio exercise. each exercise uses almost every muscle group and they all require loads of core strength, and to top it off the high intensity of the workout coupled with short breaks really fires up your metabolism. this is proven to be the most effective form way to burn fat.

the weight exercises are less important for burning fat but i just found if you bulk up at the same time as losing your fat then it seems as though your seeing results much faster and it keeps you a little more motivated

 

[blazinkill504]

hell yea dude that sounds pretty intense thats what im tryin to get with my workouts too high intensity with as little rest as possible. i could eat cleaner, but im tryin to gain weight an i just like white bread, whole milk, an normal peanut butter to switch em out. whatever percentage more body fat that gives me i will gladly live with it. i live in new orleans theres too much good food around me to eat super clean all the time. i eat pretty decently but sometimes ill put a lil tony chachere on my red beans an rice or a lil extra hot sauce in my gumbo i cant help it!

workout today was legs/middle back/shoulders
2 sets of 35lb db lunges up stairs an skippin a step. this set went up the stairs twice an the 2nd set goin up 3 times.
2 sets of close grip rows at 90lbs 12 reps
2 sets of 35lb db lunges same as above, but the 3rd set went up 4 times an the 4th set goin up 5 times.
2 sets of close grip rows at 90lbs 12 reps
4 sets of back to back shrugs/calf raises both at 135 for 15+ reps
3 sets of leg extensions at 45lbs for 10 reps
3 sets back to back up right rows at 95lbs for 12 reps/leg curls at 45 for 12 reps

it got cut kinda short cause of the possible crossfit workout i got planned for tomorrow, i hadnt eatin so i was wore the fuck out(those lunges fuckin sucked, an i was packin an gettin shit ready for my vacation. im bout to get me a good 8 hours sleep, eat a good ass breakfast workout an go skatin im pretty sure or the beach an im cool with either one.

 

[forgetiwashere]

hell yea dude that sounds pretty intense thats what im tryin to get with my workouts too high intensity with as little rest as possible. i could eat cleaner, but im tryin to gain weight an i just like white bread, whole milk, an normal peanut butter to switch em out. whatever percentage more body fat that gives me i will gladly live with it. i live in new orleans theres too much good food around me to eat super clean all the time. i eat pretty decently but sometimes ill put a lil tony chachere on my red beans an rice or a lil extra hot sauce in my gumbo i cant help it!

workout today was legs/middle back/shoulders
2 sets of 35lb db lunges up stairs an skippin a step. this set went up the stairs twice an the 2nd set goin up 3 times.
2 sets of close grip rows at 90lbs 12 reps
2 sets of 35lb db lunges same as above, but the 3rd set went up 4 times an the 4th set goin up 5 times.
2 sets of close grip rows at 90lbs 12 reps
4 sets of back to back shrugs/calf raises both at 135 for 15+ reps
3 sets of leg extensions at 45lbs for 10 reps
3 sets back to back up right rows at 95lbs for 12 reps/leg curls at 45 for 12 reps

it got cut kinda short cause of the possible crossfit workout i got planned for tomorrow, i hadnt eatin so i was wore the fuck out(those lunges fuckin sucked, an i was packin an gettin shit ready for my vacation. im bout to get me a good 8 hours sleep, eat a good ass breakfast workout an go skatin im pretty sure or the beach an im cool with either one.

crossfit is awesome have fun

 

[420kushmanLover]

An easy way to get it is just maximize your workout. Do things like dead lift squat and power cleans they work most of your body. Infact someone can get fully fit from head to toe just doing one exercise and that is power clean. it's a lot less of how much your doing it and a lot more of what you do and when muscle recovery is pretty important too.

 

[Padawanbater2]

Shit, I found a picture of myself last summer when I was at peak performance, and side by side, compared to now, I look like SHIT!

I'm hoping to surpass that this year

 

[forgetiwashere]

first workout over and done with. decided to change up my routine just a touch. i will be doing 3 days a week of the cardio workout for a little while just to drop a few more kilos quickly so i busted one of those bad boys out today and man am i out of shape. it absolutely caned me i just hope im not too sore tomorrow otherwise my weights session is going to be a real bitch.

 

[blazinkill504]

back from vacation guys an man who knew i would have worked out soo much without even realizin it. with all the walkin thru waist deep water runnin to catch a frisbee or football that had my calves a lil tight. then we went to a skatin ring which i havent been to in ages. i started out with the 5 wheel speed roller blades an i didnt realize it then, but to balance on those had my whole bottom leg sore the next day. then i put on some speed quads which i always skated in an thats when the legs started to get a workout. did that for bout 4 hours an on saturday after we got off the boat i did a 21,15,9 rep of db squat clean n press with 30lb dbs then went to hangin leg lifts an finally burpees an that killed my shoulders.

back to throwin the weights around today. matter fact thats what im gonna do now. ima post pics as soon as i find one that is close to what i looked like before i started back liftin.