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91
Journals / Re: Merkley's guide to pretend lifting
« Last post by Merkley on September 11, 2018, 01:30:57 PM »
Ok, so....

 Nutrition is being turned around. Last night I did some light upper body at home with some d-bells and my TRX (I've had this thing for years and never even so much as took it out of the package.). This morning I did a quick and intense 10 min on the elliptical, it's all I could fit in.

 Better than nothing, right?

 My 100 day challenge is still in effect and I have managed to keep things going. Let it be going for walks, hitting the cardio equipment, moving our business (which we did one what was one of the hottest weekends of the year, ufff), etc. I have managed to do at least something "fitness" related every day since August 27th. I'm slowly ramping things up, I'd rather do that than jump in both feet and then not be able to move for a few days.

 Speaking of the move....

 During the move I managed to cause a worse tear in the meniscus in my right knee AND I managed to severely bruise the patella and bursa sac on the same knee in two different events. All I have to say is don't kick mitre saws...those fuckers fight back. This all happened on Sept 1rst and today is the first day it feels somewhat normal. The days it was completely fuckered I simply did cold therapy, tensor bandaged my knee like I was wrapping for a heavy squat session, and popped some Aleve. That way it was manageable to do short walks.

 I hate to admit it but I'm actually sore from that rinky, dinky workout from last night. Ugh!

 oOOOOOOOOOOOOOohhhhhhHHHH! Starting again......

 So the XT5 has turned out to be such an amazing decision! I absolutely love it!. The infotainment center, speaker quality, and having SiriusXM have been some of my favored highlights! Of course getting the sound just how I wanted it took some time. Why the fuck is a vast majority of audio systems so fuckin' bass oriented?! Sheesh! Once I managed to get that all sorted it's been fantastic. The ride and gas mileage again, fantastic. Now all I have to do is tint match the D/S P/S front windows to match the rears. It looks weird to have the back half tinted and the front half not. I would love to black out all the brushed chrome (and rims) but that'll cost a few bucks, rather spend that money elsewhere.

 In any case, I hope you're all having a great day!.

 





 
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Journals / Re: Andrew's Big 3 Journal
« Last post by Andrew on September 11, 2018, 11:58:45 AM »
thanks Greg
-----------
9-10-18

Week 2 of Development block

Squat with Belt
355 x 1 @ 5.5
385 x 1 @ 8
335 x 4 @ 7
335 x 4 @ 6.5
335 x 4 @ 7
335 x 4 @ 7

Bench Press
225 x 1 @ 7
235 x 1 @ 8
220 x 4 @ 9
205 x 4 @ 7
205 x 4 @ 7

Pendlay Row
135 x 8 @ 6
140 x 8 @ 6
145 x 8 @ 7
145 x 8 @ 8
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Journals / Re: Perseverance, Inc.
« Last post by Andrew on September 11, 2018, 11:55:55 AM »
love the specificity in your training. Comp lifts and nearly zero fluff
94
Journals / Re: Greg's Lifting Journal
« Last post by Andrew on September 11, 2018, 11:53:50 AM »
man you get your workouts done quick. Takes me about 2-3hrs..lol
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Journals / Re: Perseverance, Inc.
« Last post by FLEX on September 11, 2018, 09:46:40 AM »


Bench Day

135 x 12
185 x 10
205 x 8
225 x 6
245 x 3
255 x 3
265 x 3
275 x 3
285 x 1
295 x 1,1,1

Slingshot

315 x 3
335 x 1
345 x 1
275 x 9
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Journals / Re: BigDaddy - Faster, Stronger!
« Last post by BigDaddy on September 11, 2018, 09:29:59 AM »
9/11/2018 Workout with my Son

Got to the gym at 5:05 am.   

* Stretch

* Warmup
          21 minutes on the Arc Trainer.

* Barbell Bench Press
          12 @ 135 lbs.
          10 @ 165 lbs.
          8 @ 185 lbs.
          7 @ 205 lbs., 6 @ 185 lbs., 6 @ 165 lbs., 6 @ 155 lbs.

* Reverse Grip Lat Pulldowns
          12 @ 110 lbs.
          10 @ 130 lbs.
          8 @ 150 lbs.
          6 @ 170 lbs., 6 @ 150 lbs., 6 @ 130 lbs., 6 @ 110 lbs.

* Leg Press, PWO
          12 @ 180 lbs.
          10 @ 270 lbs.
          8 @ 360 lbs.
          6 @ 450 lbs., 6 @ 360 lbs., 6 @ 270 lbs., 6 @ 180 lbs., 6 @ 90 lbs.

* Seated Dumbbell Press / Decline Crunches / Twisting Decline Crunches
          12 @ 35 lbs. / 8 / 6 each side
          10 @ 45 lbs. / 8 / 6 each side
          10 @ 50 lbs. / 8 / 6 each side
          8 @ 55 lbs., 6 @ 45 lbs., 6 @ 40 lbs., 6 @ 35 lbs. / (8 / 6 each side) * 4

* Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout totaled 1 hour and 23 minutes.
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Journals / Re: BigDaddy - Faster, Stronger!
« Last post by BigDaddy on September 10, 2018, 01:34:44 PM »
09/10/2018 - Run at Work

Ran 4.95 miles in 53:17, 10:46 per mile.  Good run today.  Good running weather today, Low 60s and cloudy.  With fall coming, I should be able to start running more, and get my pace back down to something respectable.
99
Journals / Re: Greg's Lifting Journal
« Last post by ptreyesgreg on September 10, 2018, 01:04:53 PM »
Yesterday I took the dogs on a challenging hilly trail run.  We ran 3.72 miles in 53m:16s, climbed a total of 312 ft to a max elevation of 2676 ft, and burned an estimated 632 kcal.  The pace was slow but the hills were tough as you can see in the elevation profile below:



*******************

This morning I completed Unf*ck Your Program Int. (2A) as follows:

Sumo Deadlifts  3-135, 3-201, 3-245, 3-295, 5x3 @ 335

Superset:
DB Incline Rows  3x10 @ 55
Back Raises  3x18

Multi-Grip Chins  3x10 @ BW+10

Bodyweight: 215.0 Pounds (Down 7.2 pounds from 222.2 on 7/9)

Workout Duration: 0:42:04.16 h:mm:ss.ms (with 1:00 rest between sets)

Good workout.  The sumos were tougher today.  Instead of 5x5 I did 5x3 and felt like that was plenty of work. :D  Seriously though, it was tough work and a short intense workout.
100
Nutrition / Re: Post Workout Nutrition Question
« Last post by induced_drag on September 10, 2018, 12:31:10 PM »
Burger King.

Also, Core Nutritionals makes a product called PWO, which is formulated for exactly that. Post-Workout

What a bunch of over priced and useless (to most people) supplements.

So ingredients:

Whey (ok...not bad)
Leucine (not a bad idea when you are cal restricted and not taking in a lot of carbs)

OH wait  now the good part.

Sugar, sugar sugar....

Dextrose (pretty much a GI of 100.   Directly enters your blood stream)
"Carb 10" Basically corn starch.   Enters even FASTER than pure glucose.
"cluster Dexterin"   Maybe a fancy word for malto dextrin?.....sugar and cheap.


So what is the point.....to have a guy who is over 10% range start ingesting simple sugars in volume for an insulin response?.....really?.... Insulin although being highly anabolic also leads to fat deposition.   When you are lean enough, you can take advantage of higher levels in insulin sensitivity and have much more favourable nutrient partitioning.   But a dude at 15% plus BF will NEVER totally carb deplete and does not need to replace carbs post workout.  They have so much energy still floating around in their blood and free form fatty acids, that being "depleted" is just not going to happen.


So now....the cost.

Approx 2.30/serving for this wonder supplement.

I buy cold process whey isolate for 115/15 lbs.  That works out to about .02/g

So the 24 g of protein will set me back .$48.
Cornstarch and dextrose will set me about another .04 and leucine another .03.

So for about .52 I too can become a super hero with this great post workout blend.




FWIW,  this is not a "bad" supplement.  It is WAY overpriced for sugar and whey though.   It should come with a description though that it is all but useless to anyone without a full set of abs and engaging in high-intensity training for 60-90 minutes.  But that would not sell them a lot of supplements....
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