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Old 01-03-2011, 10:04 PM   #126
wrigh003
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Quote:
Originally Posted by pityr View Post
cardio...30 minutes a day will have you seeing results fairlyquickly. That is as long as you don't increase your food intake at the same time. Not talking about walking around the block a few times either. Ya gotta move and get that heart rate up.
Thanks. I know what TO do (I'm down from a personal fat-assiest of ~310 when I graduated college, but it's ), but the last time I was really intensely into working out was several years back. I have NEVER been able to get lean, per se. Best I have ever been able to get to was about 240 and stout, and that was after a long stint of daily 30 minutes of cardio followed by an hour of weights. I'd take getting back to that for a starter, maybe that's the initial goal.
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Old 01-03-2011, 10:19 PM   #127
TurismoLou
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Ugh, I was so disappointed in my squats today. I was weak and my form sucked too.

Squats: 45*10, 135*5, 225*3, 240*3, 270*3, 305*7
Box squats: 225*10, 225*7, 225*7
GHR: 55*10(PR), 55*8, 55*8
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Old 01-03-2011, 10:47 PM   #128
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350 on Bench tonight. 120 Dumbells for 8 on the last set. Next week we try for 350 again and then the next 360....
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Old 01-03-2011, 11:00 PM   #129
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Goal for 2011
500lbs Deadlift
20 round Death by 10m
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Old 01-03-2011, 11:09 PM   #130
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Quote:
Originally Posted by wrigh003

Thanks. I know what TO do (I'm down from a personal fat-assiest of ~310 when I graduated college, but it's ), but the last time I was really intensely into working out was several years back. I have NEVER been able to get lean, per se. Best I have ever been able to get to was about 240 and stout, and that was after a long stint of daily 30 minutes of cardio followed by an hour of weights. I'd take getting back to that for a starter, maybe that's the initial goal.
Diet is going to be the biggest thing. Look to lose 1-2 lbs a week. For weight loss, keep your cardio in zone 1. You can find an approximate range for your age.

I would also look into H.I.I.T., as that should give you a nice change of pace.

Consistency will be the key. Good luck, and keep us updated.
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Old 01-03-2011, 11:25 PM   #131
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Quote:
Originally Posted by F22-Raptor
350 on Bench tonight. 120 Dumbells for 8 on the last set. Next week we try for 350 again and then the next 360....
Great job!
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Old 01-04-2011, 11:42 AM   #132
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strong work Raptor and Tim
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Old 01-04-2011, 11:46 AM   #133
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My goals for 2011:

20+ dead-hang pull-ups
Get my first muscle-up
Finish the "Murph" (run 1 mile, 100 pull-ups, 200 push-ups, 300 squats, run 1 mile) in under 40 mins
Flat bench 275+
OHP 180+
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Old 01-04-2011, 11:59 AM   #134
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Originally Posted by protein View Post
I plan on doing PA and NJ this year and I'm feeling the same way. I despise running. But I am determined to finish the race.
same here with me on the NE event. I will finish, no matter what. It's the whole reason I've started incorporating running in my workouts- for the first time since my accident 15 years ago
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Old 01-04-2011, 12:20 PM   #135
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Each trip to the gym feels better than the last. Kinda doing a decimal system for my routine. Last week was:
lt, med, hvy, hvy (all x8)
This week, I moved everything to the left, so last week's lt was this week's warmup and so on; all x5

Squat: 95(x8), 135, 155, 205, 205
Bench: 45(x8), 95, 135, 185, 190
DL: 45(x8), 135, 185, 225, 225
Press: 45(x8), 65, 95, 115, 115

Far from PRs, but the form on all the movements is much better than it was last year. My hips go below my knees in my squats which is something I need to keep doing.

bw: 190
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Old 01-04-2011, 12:23 PM   #136
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Originally Posted by peepshow View Post
Finish the "Murph" (run 1 mile, 100 pull-ups, 200 push-ups, 300 squats, run 1 mile) in under 40 mins
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Old 01-04-2011, 09:15 PM   #137
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Strength and Conditioning day Woo-hoo..

5 rounds 1 min rest between rounds(85lbs heavy bag, best to start out lighter if you do this)
Heavy bag shoulder lift 5xR 5xL
Logger carry 1xR 1xL 50yds.(basically shoulder the heavy bag and walk 25yds and return)
Heavy bag squat. 10 (basically like a front squat)
Heavy bag flip 50 yds.(flip heavy bag end to end 25yds then return)
Heavy bag press 5xR 5xL (shoulder bag and press it up, maintaining balance is hard)
Rest 1 min repeat
First time through this I threw up, but it was 93 outside...
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Old 01-04-2011, 09:53 PM   #138
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SOHP: 45*10, 95*5, 145*3, 145*3, 145*3, 145*3
Suspended push ups w/ elevated feet: 15, 10, 10, 10, 7, 8, 7, 8, 9, 8, 8
Chins/DB rows: 25*5/90*8, 25*5/90*8, 25*5/90*8
DB side raises: 10*15, 10*15, 10*15
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Old 01-04-2011, 10:15 PM   #139
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Most of my work is low weight high rep right now so PRs aren't forthcoming.

Bench:
95x15
115x12
115x12
135x10 (PR) up from 5reps a month ago
155x4
115x6
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Old 01-04-2011, 11:44 PM   #140
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Oh, **** it
I'm gonna have a party

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I hate the safety squat bar. It cuts off blood flow to my head and I can't use the rack safety pins with it (so it also has a really dumb name).


First workout in a while and it felt good.
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Old 01-05-2011, 12:26 AM   #141
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Just trying to be
productive here.

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Goals for 2011:

Return to a lean 165,
Run 5 miles at least 3 times a week
Be able to do 15 consecutive palm-away pullups
Be able to do 50 5-second pushups(4 seconds down, explosive 1-second upward motion)
Regain 30-inch vertical.


C/N: Get conditioned for police testing
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Old 01-05-2011, 12:31 AM   #142
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Tomorrow is a Max Effort deadlift day at my box. I'm down about 7 lbs from the last one, but it'll be interesting to see what happens with it.
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Old 01-05-2011, 11:56 AM   #143
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Yesterday was the first training day with the new Triathlon team.

Swim: drills (2500m)
1hr SPIN class

Lifting
Bench Press: bar x 10, 65x5, 95x5, 120x3, 140x3, 155x5
Incline Bench Press: 40x10x2
Fly Machine: 85x10x2
Tricep Pulldown: 40x10x3

I was dead tired by the end of the workout. Good thing today is a recovery day.
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Old 01-05-2011, 12:05 PM   #144
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Quote:
Originally Posted by TurismoLou View Post
Great job!
Thanks..
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Old 01-05-2011, 02:47 PM   #145
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So I manned up and went and got a massage the other night. My masseuse spent a bit over an hour on primarily my back / traps and she said I need another couple of hours before I can get all of my neck and back junk totally worked out. I pretty much have a golfball in each high trap and another pair mid-upper back.
That being said, I came out of there feeling like a new man. I can actually look over my shoulder when I back up and change lanes. Helpful to say the least.

I managed to workout a bit last night. Not much more than warmup, but it felt good to get back moving.

Walk/Run 5min @ 5, [email protected]
Pushup/hindu pu- 15/15
bw Bulg S/S - 10x5
Bird dogs - 10x2
Dips - 15x3

I ate a ridiculous cheezburger and fries for lunch and felt like garbage all day, all bummed out because I haven't been able to workout and have gotten flabby. I went home, sweated a bit and watched The Biggest Loser...I feel much better about myself now.



Quote:
Originally Posted by SCGT View Post
LOL!

...at the end of it really only 2 people (TurismoLou & TimK) completed ALL events (a third did most of the events, god bless him for trying)...
That was me! I did what I could given my then current level of vagitudiness. It was a distant 3rd, but still a third.

Quote:
Originally Posted by F22-Raptor View Post
350 on Bench tonight. 120 Dumbells for 8 on the last set.
Beefy! Nice.

Quote:
Originally Posted by Physics Junkie View Post
Most of my work is low weight high rep right now so PRs aren't forthcoming.
I look at it like a PR is a PR. If you got 1 more rep at X weight than you did last time, it really is a PR for you.
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Old 01-05-2011, 04:11 PM   #146
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Quote:
Originally Posted by marshallw View Post
So I manned up and went and got a massage the other night. My masseuse spent a bit over an hour on primarily my back / traps and she said I need another couple of hours before I can get all of my neck and back junk totally worked out. I pretty much have a golfball in each high trap and another pair mid-upper back.
Buy a foam roller and use it. You and your masseuse will thank you for it
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Old 01-05-2011, 07:51 PM   #147
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Yeah bitches, new PR for me in the deadlift

39 y/o
2 months ago, @ 205 or so I put up 355x1, failed @ 365
This time, @198 I put up 385x1 and stopped there.

Next time, 405 is my bitch. Remember, never in my life, before 2 months ago, have I performed a heavy deadlift.
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Old 01-05-2011, 07:56 PM   #148
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Originally Posted by Neek View Post
Yeah bitches, new PR for me in the deadlift

39 y/o
2 months ago, @ 205 or so I put up 355x1, failed @ 365
This time, @198 I put up 385x1 and stopped there.

Next time, 405 is my bitch. Remember, never in my life, before 2 months ago, have I performed a heavy deadlift.
Congrats man!
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Old 01-05-2011, 09:03 PM   #149
Tim K.
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Quote:
Originally Posted by Neek View Post
Yeah bitches, new PR for me in the deadlift

39 y/o
2 months ago, @ 205 or so I put up 355x1, failed @ 365
This time, @198 I put up 385x1 and stopped there.

Next time, 405 is my bitch. Remember, never in my life, before 2 months ago, have I performed a heavy deadlift.
Awesome work! Congratulations!
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Old 01-05-2011, 10:02 PM   #150
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strong work Neek
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