Sounds like you're getting some great coaching mark. Very pleasing to watch you progress like this. I'm glad you're accepting of the mentality of slow gradual process and setting goals 6+ months down the road also. That's huge. And lol @ all those eggs.
Thanks man! I'm so excited about my journey and all I've got to do. It's a lot of work don't get me wrong...people at work ordering pizza, Texas Road House, all kinds of stuff, I just sit there with my meals I brought from home and eat. I've seen some of the girls in dispatch lose a lot of weight, then turn around and put it right back on...it's crazy and all I hear from them is "I'm getting so fat!!!" I want to tell them "stop eating all that damn junk food and actually work out sometime?" But, I probably shouldn't do that eh? All those eggs is right! I got 3 boys and a wife that love eggs, plus all the eggs I gotta eat every morning. I need a chicken farm.
Texas Road House? BBQ place? Order up a big plate of brisket and show it who's boss.
I will, let me tell you, I really really will in due time. I'm sticking to everything my trainer has me on for right now. I don't want to fall off because of one decision I made. It may sound crazy or stupid, but as long as what he's telling me is working like it is, I'm not even considering doing anything else for a while brother.
Originally Posted by Off Road
Todays workout felt good. Decided to focus on some DL's for a bit then move in to some core stuff. Had a blast.
Deal Lift with new and improved form-215x5x5-These felt great! Form felt great, pushed off the floor and exploded to the top, threw hips forward and locked it each rep. Felt really good. Light weight.
Deficit DL's- All I had was 2 45's stacked. About 4 inches- 185x3x5--light weight again. Felt great too.
Cable Crunches at 75.5lbs-5x20 Was burning after these!!
Leg Extensions-2x8 @ 305lbs, 2x8 @205lbs--I screwed the pooch on this one. I locked the pin in place, but was under the impression 205 was the heaviest weight...nope...that's on the leg curl...so after 2 sets I was hurting! I checked it then thought to myself...*****!!! 205 felt light for a while after that! HAHA
Leg Curls- 4x8 @ 145.5
Wanted to do some HIIT after weights but yeah...I ended up not making it in time.
Diet Strict today--
6 eggs scrambled 2 pcs turkey bacon
8oz salmon and 4 oz broccoli
8 oz chicken and 4 oz broccoli
6 oz lean ground meat and 4 oz broccoli
4 oz lean ground meat
Helluva lot of H2O!
Cardio Day Yippee!!!!!!!!
Dreadmill HIIT-30 walk/30 run for 6 cycles. This was taxing to day since I didn't even want to get out of bed.
Barbell Rows 135lbs 3x6
Power Cleans 135lbs 2x4-first time really doing these, they felt really good.
Done for the day, I'm tired.
There was one other person in the gym with me, walking around not doing much of anything but playing air drums while listening to his mp3 player. I wanted so bad to ask him if he was going to do anything but walk around and stare at the TV's. I know I shouldn't give a **** about what anyone else is doing but I see them do a few sets on the ab machine, maybe some 15lb dumbell curls and that's it. It's my fuel. I watch them not getting bigger, not getting any stronger, just going through the motions while I'm pouring sweat trying to bust my ass every day in the gym. I don't understand half of it. I don't want to. I want to just seclude myself in my own little animal world and make the progress I know I'm destined to make as long as I keep this up. I did stop and talk to a bro who was going through some deep stuff for a few minutes. Isn't that the game though? Help a brother out when he's down or going through hell? Oh well, I'm just ranting at others habits I guess. /rant
That's why I lift in my garage :)
Originally Posted by Off Road
I used to lift at my high school and college gyms years ago. I used to get so mad because I'd be there to lift while a lot of folks would be there to socialize. I didn't care so much that they were there to socialize but they would hold up equipment while socializing/sets that it would slow everybody down who was there to really lift. I didn't even consider joining a gym when I decided to get serious this time around.
Well, basically I had a large post but it didn't go through, I aint typing it all again. Long story short...I ask the guys taking up a machine if they're going to sit there all night, they usually move. Now when I'm there they don't talk or sit around near as much. They've said I've helped them realize what the gym is for. I'm looking forward to this week, 2 solid days at Metroflex, hell yeah! Probably a heavy squat day Tuesday and Bench day Thursday. No workout today. Gotta rest. I haven't been resting at all lately. Time to do that better.
I had this typed up but it wouldn't let me post earlier, saved it, we'll see if it lets me this time.
Update--I ended up doing some cardio today. Walked on the dreadmill for 30 minutes, incline not less than 3.5, speed no less then 3.0 no greater then 4.0.
Tuesday I'm set for my session at Metroflex with my coach. After that, Wednesday the wife and I are going to the Museum of Natural History, and the Imax. I'm pretty excited about this. My wife loves going to places like this, I'm having to practically force her to do something she enjoys for herself. Will be fun. Thursday I'mm be flying solo at Metroflex for my work out there. Today I felt really awesome. I'm excited about Tuesday night. Good stuff.
Kick some butt at metroflex and enjoy the museum and movie. Sounds like a fun time.
Warm Up-Bike,Calf Raises, Stretching
135x6 Warm Up Set
225x3x5 with pause at the bottom for 2 counts then explode out of the hole. (These hurt but were great)
135x5 Warm up set
225x5x5 Touch and Go
315x1x5 Touch and Go
365x1x2 Touch and Go-No problem at all.
225x6x3 Touch and Go for 3 reps then 30 second rest in between sets.
Kettle bell (My first kettle ball experience, and a good one too)
Kettle bell swings
45x6x3 Same setup as Deadlifts. 3 reps, rest for 30 seconds for 6 sets. These things hurt so bad but so good at the same time.
Went over some maintenance workouts to do with dumbells.
I'd done all of these except Zottman Curls, I'm excited to work these in.
Weight last week fully clothed-351
Weight this week fully clothed-344
Weight this morning naked-336.6
After I got home from working out I ate some steak and broccoli, good stuff. Went and played some basketball with the wife, fun stuff. Ran by the store and picked up some country style ribs, green beans, smoked salmon and cheese. Last night had the ribs, green beans and a little cheese, good stuff.
I was supposed to go to Metroflex Thursday but I was still horribly sore from squatting Tuesday night. I ended up doing some cardio at the house, and mowing the yard. Took ETS Friday night after finding my bottle, and feel about 75% better than before, still sore but not bad.
I did my bench workout tonight here at work.
Bench Press-Pause at bottom- 135x10x4 I had to rack the weight on the 8th rep of the 3rd set, and the 7th rep of the 4th set, I hit all reps after the re-rack.
Wide Grip Bench Press-120x6x2
Close Grip Bench-120x6x2
Three Way Delt Raise-15x10x3
Iso Prone Abs-30 seconds, 3 times
Cardio probably on my lunch tonight. Incline Walking, yay.
Got in some cardio on my lunch break. 30 minutes sustained intensity bike. 30 minutes 7 miles. Felt good.
I had my carb day yesterday, LOVED it! I weighed this morning, 339 lol. Let's see if I can drop another 10 pounds this cycle.
SKWAT MOAR!!!!!! It's my end goal..so yeah today was squat day, and I loved it.
-LAT PULL DOWN-
-NARROW REVERSE GRIP LAT PULLDOWNS-
30 seconds x 3 w/ 30 seconds rest in between. (I hate planks btw, bastards)
35 MINUTES 4.0 INCLINE 3.2 SPEED
Dumbbell presses right after cardio as quick as possible:
May go walk again on my lunch for another 30 minutes tonight.
Nice job on the squats Mark. The practice is paying off.
Awesome squats mark, stellar progression.
May go walk again on my lunch for another 30 minutes tonight.[/QUOTE]
I'm not sure what the weathers like down there in texas, I hope it's a nice as it has been up here lately (about 72 today) makes for perfect cool morning and evening to get out there for those walks we do. Outdoor cardio > treadmill anyday. Hope yours went well this evening.
Behemoth, it's been cold here in TX, not too cold here, a little chilly. Last night we had a good little snow storm that dropped about 7 inches on us. I'm at work so I usually just hit the dreadmill while I'm here. On my weekends, Tuesday/Wednesday/Thursday I get outside with the wife and kids and do some outdoor cardio work with them. We're buying a basketball goal Wednesday, so that'll just add to the good ol cardio at home routine. I'll have to come up with a circuit, something like 25 baskets, 2 minute round heavy bag, jump rope, ab roller circuit, actually sounds like a good idea for my days away from the iron.
20 minutes cardio
15 mins dreadmill 5.0/3.2
5 mins bike
Been messing around with dumbbells lately, I've been avoiding them until here lately.
Dumbbell press from standing, single arm at a time, dumbbell starting from the shoulder then pressing.
80x2 right arm
80x2 left arm
70x2 right arm
70x2 left arm
Here lately I've also been experimenting with some breathing exercises, working on breathing more from the belly instead of my chest, causing unecessary movement and such. We'll see if it improves anything running wise, it should at least improve my breathing.
Heavy oh pressin for sure
Damn right. Good going.
Originally Posted by Behemoth
I hate this. I was a member of the NJSC a few years back and never in my life had I seen a group of individuals come all dressed up to the gym. They'd take up all of the machines and spend 90% of their time talking about nothing or trying to impress the women that were present. It also drives me nuts when people carry around their cell phones... who do you need to talk to while your working out... Answer: NO ONE!
Originally Posted by Mark!
strong stuff in here mark, keep it up
also, that ***** with people chatting on the phone while taking up equipment drives me crazy. thats why I am up at 5am to claim all of my equipment for the day all at once. MINE
Thanks Rory, something new that I've never put much attention towards until I saw some thick guys doing them at Metro, fun stuff.
Originally Posted by Behemoth
Appreciate it Gasman
Originally Posted by The Gasman UK
The only reason I ever have my cell out, is because it's also my MP3 player when I'm working out at work. It usually keeps me centered and my mind on what's at hand. When I worked out at 24/hr fitness, I got tired of all the guys hitting on the women non stop, some of it was borderline douche bag. I felt sorry for some of those women, even if they showed up to work out, they got bombarded by jerks. Main target area? Steam room/pool. GAH!
Originally Posted by Commute
Thanks Tim, I'm gonna keep at it until I'm physically not able to, ha. At work there's a window where one watch comes on, and the other watch has an hour before they get off, then my shift starts 2 hours later. So I try to get there because it's too early for some guys and too late for the others to go to lunch, usually an empty gym unless a jailer or someone is in there working out. We have SWAT tryouts in like two weeks so it's been a little more populated with guys that are testing, that'll be over soon, once they feel like that don't have anything to work for, they'll all gain 40 pounds again, happens every year, sadly.
Originally Posted by f=ma