The Get in Shape, Eat Healthy, Better, Etc... 2010 Thread!!! :) :) :) :)

MudGuts

thefunkygibbons


Bicep and Tricep day today

 
When is the bodybuilding show you are training for?

I've really tried to hold back from commenting on your recent input.. but IMO, you're starting to take the piss out people. I'd just like to make a comment about my observations. I hope that's okay with you.. maybe you aren't aware of how you are presenting yourself. I feel as though its detracting from the positive energy that these threads have.

I think you've articulated your ethos very clearly. It was interesting to hear about. I'm sure everyone is happy that it works for you. I'm sure it would work for everyone else too.. and I'm sure that people will ask you for more information if they need it. That being said.. if you are as experienced as you say you are, surely you'd agree that if people are motivated to stick to a training regime that works for them, then that's the most important thing? Consistency, right? A lifetime of regular cardio and compound lifting is infinitely better than two solitary sessions of whatever your program is. It sounds as though you're saying that anyone who doesn't train in accordance with your ethos is wasting their time, and apparently, stupid (i.e., the piss-take at Funky). I'm not sure that that kind of input is what this thread was created for. There's also the possibility that I'm the only one who gets this impression from your posts. Take it with a grain of salt.

Anyways, perhaps I misinterpreted your post, and you genuinely interested in whether Funky is a competitive bodybuilder or not. If so, this post is redundant . I hope this post hasn't offended you, I'm just hoping to keep the positive energy going in this thread. I think its a wonderful resource.

This thread was and is designed to help motivate and help others not attack others. So if anyone is attacking someone else, then take it elsewhere :)

Week 2 Day 1 P90X Shoulders, Back and Abs done! Man that was rough this morning, I blame it on Monday! But I did it and pushed myself so I feel good about that!

Keep it up everyone!!!

BRING IT!!!

Katz


There's also the possibility that I'm the only one who gets this impression from your posts.

nope

I have stuck with my plan of working out three days per week so far.  Again, I am very sick, so I work out under the close supervision of a doctor.   So far so good.

On my three days I do about 45 minutes of cardio and 15 to 20 minutes of free weights, nothing heavy.  I do two different muscle groups each time, basically focusing on push-pull type of work out.  So far so good.

Thanks for that post Katz, you weren't the only one.

P90X: After week one I lost almost 3 lbs and more important feeling super great, week 2 is starting tonight, can't wait! Congrats dude (you know who you are) you're doing well and know exactly how you feel :D

I was getting the same impression as Katz, just for the record. He stated it much better than I would have.

Good class this morning. Did mostly upper body and bike, and focused on heavier weight than usual just to switch things up a bit. Did a few sets of abs too, which I'm sure I will feel tomorrow.

KirksNoseHair

Katz


There's also the possibility that I'm the only one who gets this impression from your posts.

nope

+1

I've been getting this image:

Katz

That being said.. if you are as experienced as you say you are, surely you'd agree that if people are motivated to stick to a training regime that works for them, then that's the most important thing? Consistency, right?

 
The basis for my argument is that my varied experience allows me to compare and contrast the results from all these different types of workouts.  No one here is intentionally training for any sport-specific goal, rather they are training for overall health, fitness and function.  So I am merely highlighting the fact that their training time would likely be more efficient if they gave their workout an overhaul.  Yes, consistancy is vital.  But when you say that "people are motivated to stick to a training regime that works for them", I challenge that idea with; how do they know it works for them?  What else have they tried?  I mean really tried?  In light if the information I've provided if they gave some serious thought to the foundation of their workout and the results upon which it is focused, versus the training style I advocate, maybe it would make sense for them to change things around a bit.
 
When I was doing bodybuilding/powerlifting stuff, I had my arms up to 20" circumference.  My bicep/tricep day at the gym took a full hour with no messing around between sets.  Then I would go skiing/mountain biking/climbing/hiking/motocrossing with my friends, and while all my jerseys were size 2XL and my guns looked impressive while waiting in line for the next chair lift, those guns did nothing to make me better at any of those activities.  I have read and I understand what most of you are trying to achieve.  The p90x peeps are on the right track.  The stuff I'm doing in my WODs takes that same basic philosophy and puts it on HGH.  Everyone else who is plodding along with isolation machines and other commercial gym silliness, is not doing what is in their best interest for achieving their goals.  Think about the other things in life that you do quite well; your profession, your music, etc.  Do you approach any of that stuff half-assed?  And when you learn something new that works better for those aspects of your life, don't you jump right on it?   
 
Soooo... I'm just sharing my experience and giving some guidance, and hopefully sparking some new insight.  I know I often come across a bit abrasive, and I make no apologies for that.  If you can overlook my character flaws and just focus on my message, I am certain that you will find fitness training enlightenment!  And if you think I'm just full of shit and automatically discount me, that's fine, too.  You have your place on the food chain. 
 
And I don't look like that cartoon character!  My pants fit much better...

In my 10th week of no cigarettes, ran 3 miles again last night and worked weights for my shoulders, tri's and chest. Tomorrow is back and biceps.

FlamTap


In my 10th week of no cigarettes, ran 3 miles again last night and worked weights for my shoulders, tri's and chest. Tomorrow is back and biceps.

Wow, congratulations on quitting smoking, that is a huge accomplishment not to be taken lightly.  I quit 11 years ago next week.  One of the best things I ever did.

FlamTap, with all of that exercise after quitting smoking, how are you feeling?  I would imagine that the exercise would only help with the quitting, and doing both at the same time it seems that you would have to be energized.  Congratulations, and keep it up!

As far as goals and achieving them goes...well, my goal is to get to the gym three days per week and do at least 45 minutes of cardio and 15 to 20 minutes of free weights.  I could not possibly care less about "guns" or what I lift, or how cool I am, or how much I lift, or how much more or less stamina I have than other people, or what I can or can't do, or any of that other ego stuff.  I'm not working out for that.

Working out -for me- exercises both my mental and physical well being.  It keeps my weight at a fairly even level, a level that I am comfortable with.  It keeps me in good enough shape to enjoy some of the high-altitude hiking I enjoy doing with my wife once in a while, and it makes me feel good.  Good enough.  For me. 

I am doing sports-specific training, but none of it occurs in the gym. Currently training 6 days a week. Although winter is the best time to hit some weights, add some strength to my core and work on any muscle imbalances/weaknesses.

I don't mean to prolong the conversation, but I've had an exercise epiphany recently, and I feel the need to share it.

I agree with the basic premise of MudGuts' post, in spite of the delivery. I look at it like this: As prog fans, we generally agree that mainstream music is rather bland and boring, for the most part. We desire something more. Apply this same basic concept to the gym, and that's my attitude. I want to be challenged. I want to push my boundaries and learn what I am really capable of. I can only do that by trying new things as my body gets used to my current routine. I think most of us would agree that the beneficial effects diminish very quickly if you don't change up your workout every so often. So learning new ways to work out and challenge your body is the way to keep things fresh and maintain your long term progress.

In my experience, it is the mind that gets in the way long before the body when trying to get to the next level. I've also learned that it is very difficult for me to push myself fully to my boundaries. Having the 3x/week class led by a trainer that has this attitude and pushes us very hard is what did it for me. I've accomplished things in this class that I would never have even attempted on my own, and once that happened a few times, I just wanted more. It feels amazing to push through yourself through a boundary that you have never conquered before.

So the bottom line is to keep your mind open to new ways to look at exercise. You don't have to be a "he-man" to push yourself to the point of utter exhaustion every workout. In fact, you don't even have to do it every other workout. But I think if you do push yourself just a little bit harder each time you work out, you will discover that you are capable of much more than you realize.

Here is my joining to the thread. I tried the gym, I'd go in the morning before work (I begin work at 7) but that meant going to bed at 8:30 pm which kinda killed my day. After work is out of the question, way to many people and I just wanna get home anyway. So I started doing some weights at home. So far I only have two 25lbs dumbells, a yoga mat and about 12 feet square of free space so I'm very limited. I'm on my third day of doing a routine of abs (trying the P90X Ab ripper), biceps with the dumbells, dips with a night table and a chair and push-ups (feet on the night table). If anyone has ideas of ways to implement my training, that would be very nice of you!

Is the weight adjustable on your 25lb. dumbells?

I ran 10km today, and gonna do the same set again tomorrow. I have been running quite a lot in the past but there's been few breaks especially in 2009, which I am not proud of, that varied between 2-3 weeks. So now Im running the same set 3-4 times a week. Also doing sit-ups every day, plus 3rd week going on with the "100 push-ups"-program :)


I might participate in the Helsinki City Marathon (which would be my first marathon) which takes place at the end of August. I think that would be a proper goal !

DTD

I agree with the basic premise of MudGuts' post, in spite of the delivery.

 
And really, my delivery isn't all that bad.  I'm not calling anyone names or outright shitting on anyone or anything.  Yeah, I may be a little confrontational and outspoken with my opinions, but it's because I have love to share!  Tough love!  I'm like a missionary of fitness training.
 
[DING DONG]
Kirk: Hello.  May I help you?
Greg: Hello sir, my name is elder Greg from the church of CrossFit.  Do you believe in your heart that you are getting the best workout possible?
Kirk: Errr, ummm, maybe you'd better talk to my wife.  HEY KATZ, can you come down here to the front door?! There's a totally buff, really smart guy here who wants to talk to you! 
 
Another f'ed up thing about me is that I can dish it out but I can't take it.  I'm very sensitive, and my extra Y chromosome makes me want to ATTACK anyone who says anything even slighty off-handed to me.  And yet I continue to place myself in jeopardy by knowingly provoking people.  But my maturity is just barely keeping up and rather than attack I usually just open up and put myself out there, hoping to promote understanding.  So when I act all cocky about this health and fitness stuff, know that I'm not cocky in all aspects of life.  I know what I'm good at and knowledgeable about, and I'm a little cocky about that stuff.  But don't think that I'm sitting here feeling all superior.  I suck at lots of things, and I just lurk in those threads...to learn.

SpacemanSpiff


I am doing sports-specific training, but none of it occurs in the gym. Currently training 6 days a week. Although winter is the best time to hit some weights, add some strength to my core and work on any muscle imbalances/weaknesses.

What sport(s)?  And at what level?

Bails


Is the weight adjustable on your 25lb. dumbells?

Nope, 25lbs forever.

i just want to lose enough weight so my stomach doesnt jiggle when i brush my teeth

MudGuts

SpacemanSpiff


I am doing sports-specific training, but none of it occurs in the gym. Currently training 6 days a week. Although winter is the best time to hit some weights, add some strength to my core and work on any muscle imbalances/weaknesses.

What sport(s)?  And at what level?

Running: 5k, 10k and 1/2 marathon
Triathlon: Sprint and Olympic

Fast Age-Grouper. Ultimate long-term goal of qualifying for Ironman Kona.

SpacemanSpiff


Running: 5k, 10k and 1/2 marathon
Triathlon: Sprint and Olympic

Fast Age-Grouper. Ultimate long-term goal of qualifying for Ironman Kona.

 
Check this out:  http://www.crossfitendurance.com/
 
I do the WOD from that site, too.  There's some interesting science behind it that is applicable to your goals.  Lot's of positive testimonials on that site about the effectiveness.  I did some short-to-mid-distance tri's throughout the 90's, and I still do the yearly Pole-Pedal-Paddle in Bend, OR as a solo entrant (versus on a team where you split up the events.) http://www.mbsef.org/events/ppp/index.cfm?page=about_the_race
The type of endurance training in the first link has been getting me results that I hadn't anticipated.  I'm looking forward to this year's PPP to see how it pays off.
 

Cool, I'll see if the coach will let this add into the schedule.

Ex: today's run
W/U 10 min. z2
2 min @ z4 + 2min. rec.
4 min @ z4 + 2min. rec.
6 min @ z4 + 2min. rec.
8 min @ z4 + 2min. rec.
cool down

z2 = 4:30 min/km (7:15 mile)
z4 = 3:45 min/km (6 min mile)

PumpkinKing

If anyone has ideas of ways to implement my training, that would be very nice of you!

Buy a doorway pull-up bar.
 
Then try something like this for starters:
Four rounds, for time, of the following:
25 pull-ups
25 push-ups
25 sit-ups
25 squats (bodyweight only, thighs must get below parallel to floor)
 
Doing it for time, i.e. as fast as you can, is important.  These are all bodyweight movements so you aren't going to get overload the way you would with heavy weights.  What you will get is a a big neuroendocrine response that will support metabilic conditioning.  When you improve your metabolic conditioning it's something you can real feel throughout the day.  It feels good.  And your body becomes a more efficient adipose oxidizer.  But you have to really go for it with intensity to reap max reward.  You won't be able to do all 25 pull-ups without a rest.  But minimize that rest.  Drop off the bar, take ten breaths and jump back up there before you really feel ready to keep going.  Minimze every rest.  Try to not stop even when your body is screaming.  The squats are the one move that you should definitely be able to do non-stop regardless of pain and fatigue.  You need to be as masochistic as possible, the entire workout.
 
If this interests you I can send you a .pdf with a couple hundred workouts that require no more equipment than a pull-up bar plus what you already have.  Most of the workouts are brutal.  Some are just plain inhuman.

MudGuts - if I may offer some constructive criticism, this ^^ post is excellent and more of what most people are trying to do in this thread.  It's obvious that you know a lot about your training, so sharing your knowledge is greatly appreciated.

FWIW, I wouldn't mind a copy of that .pdf :-)

MudGuts

thefunkygibbons


Bicep and Tricep day today

 
When is the bodybuilding show you are training for?

Fat chance
 
I just try to divide the focus so the body does not get used to it
 
The intention is
 
Monday - Chest
Tuesday - Shoulders
Wednesday/Thursday - Mix of biceps and triceps
Friday - Back
 
I also throw in some legs and there is a bit of cardio and stretching every day
 
 

Mudguts - reading the posts on this page, I was cool with your post

As an over weight 40-something my intention is to lose weight, try not to get injured (which I am failing at) and to get fit

I seem to enjoy the weights more than the cardio so want to build muscle so it burns fat even when sitting at the desk, but I have no intention of trying to bulk up

Sure, having a decent body shape is better than being a blob, but I am past the competitive phase and the ultimate target is to get lean and to be at a reasonable bmi for my height

As for WODs, nearly all of them are very much beyond me

MudGuts

PumpkinKing

If anyone has ideas of ways to implement my training, that would be very nice of you!

Buy a doorway pull-up bar.
 
Then try something like this for starters:
Four rounds, for time, of the following:
25 pull-ups
25 push-ups
25 sit-ups
25 squats (bodyweight only, thighs must get below parallel to floor)
 
Doing it for time, i.e. as fast as you can, is important.  These are all bodyweight movements so you aren't going to get overload the way you would with heavy weights.  What you will get is a a big neuroendocrine response that will support metabilic conditioning.  When you improve your metabolic conditioning it's something you can real feel throughout the day.  It feels good.  And your body becomes a more efficient adipose oxidizer.  But you have to really go for it with intensity to reap max reward.  You won't be able to do all 25 pull-ups without a rest.  But minimize that rest.  Drop off the bar, take ten breaths and jump back up there before you really feel ready to keep going.  Minimze every rest.  Try to not stop even when your body is screaming.  The squats are the one move that you should definitely be able to do non-stop regardless of pain and fatigue.  You need to be as masochistic as possible, the entire workout.
 
If this interests you I can send you a .pdf with a couple hundred workouts that require no more equipment than a pull-up bar plus what you already have.  Most of the workouts are brutal.  Some are just plain inhuman.

Pretty ridiculous work out for someone just starting out. Right on the highway to a burn-out before he's even begun!

These are good GOALS, but work towards them in a realistic and responsible manner.

Progator


Thanks for that post Katz, you weren't the only one.

P90X: After week one I lost almost 3 lbs and more important feeling super great, week 2 is starting tonight, can't wait! Congrats dude (you know who you are) you're doing well and know exactly how you feel :D

Week 2 Day 2 P90X Complete - Plyo X aka Cardio Hell

Man I pushed it super hard this morning and I am wiped out, whew! That has got to be one of the hardest cardio workouts on the planet.

I wear my Polar F5 heartrate monitor for all 6 days, todays stats: 60 mins, 745 calories, avg heartrate 139, max 168

BRING IT!!!

Lost another couple of lbs this week, getting back on the programme again after a dodgy few months. Have even been able to do some light exercise, feling good.

Sorry for the mundane post...

Had a 50 min spinning class yesterday with a new teacher, I wanted to die at the end.

Mhgny_JP
Pretty ridiculous work out for someone just starting out. Right on the highway to a burn-out before he's even begun!

These are good GOALS, but work towards them in a realistic and responsible manner.

 
I disagree, but only partially.  Yes, the pull-ups will be hard (impossible, perhaps) for someone who is just starting, but all those other bodyweight movements should be achievable, even for a beginner, even if he does them a few times a week.  In fact, those bodyweight movements are probably better than hitting the barbells right away for a beginner.  And while my set/rep scheme may be too high volume, he could scale it back.  Here are three possible options:
 
Four rounds for time, resting 1 minute between each round:
5 pullups
25 push ups
25 sit ups
25 squats
 
Four rounds for time of:
5 pullups
10 push ups
15 sit ups
20 squats

Three rounds for time, resting two minutes between each round:
10 pull up
20 push ups
30 sit ups
40 squats
 
I remember reading an interview with (I think it was Hershel Walker).  But I do remember for certain that it was a top-conditioned NFL running back.  He said his only work-out, besides football practice, was 300 push-ups, sit-ups, and some number of pull-ups that I don't recall.  YOu can do a lot with the four bodyweight movements I prescribed.  There are subtle variations of each that when combined and done consistantly over time can give many people all the results they are looking for.  But since most people are looking to get lean and tone, it's important that you stick to the "as fast as you can" foundation of these types of workouts.  Do the entire workout while never letting your heart rate drop below 75% of max.  I threw that number out there somewhat arbitrarily.  I haven't heard or read anything that prescribes a certain heart rate range.  I used the number 75 based on how I feel when I'm doing those workouts, i.e. I rarely wear a monitor, but I think that I probably never drop below 75% once I get going.  And when I'm into that last set of squats I know that those big muscle groups involved aren't going to fail the way all the others do during the pullups/pushups/situps, so I know that I can mentally push through the pain and do all the squats non-stop, and since they are the last set I will intentially speed them up and try to get my heart rate to peak.  
 
*For the record, and by way of boasting (No!  ME?!?!) I sometimes do I wokout titled "Angie":
For time, and you must finish each set before moving onto the next:
100 pullups
100 pushups
100 sit ups
100 squats
 
My best time is in the 15 min range.  I saw a video of a guy doing it in about 11 min.  A big part of the reason for his fast time is that he did 71 pull-ups before he dropped off the bar to take his first breather.  I saw another video of that same guy doing 101 pullups.

Now... about that .pdf I have with the hundreds of bodyweight workouts...

Is there a way that I can attach that file to a message here in MP.com?  Or do I need to email it out to people?  If the latter, start quoting this message and saying "I want it", and I'll start sending it out.

Bails


FlamTap, with all of that exercise after quitting smoking, how are you feeling?  I would imagine that the exercise would only help with the quitting, and doing both at the same time it seems that you would have to be energized.  Congratulations, and keep it up!

The first week after quitting, I was psycho. Like an abundant rush of oxygen flooding my body. Felt like I was on speed. It's regulated itself out now. I waited for a few weeks before getting into the running & excercising. I wanted to "purge" my lungs of black snot and tar before I went balls out. 10 weeks in, my lungs feel MUCH better and I can take deeper breaths that I haven't been able to do in many years.

A very tough habit to break, but worth it in so many ways I can't even tell you.

I don't have much trouble for the push-ups and sit-ups (by the way are they wide-hands push-ups or close-hands push-ups?) but the pull-ups are a problem, as much for the number as for the fact that I do have a door pull-up bar but the way it's made, I can only install it on my (girl) roomate's door, which is a no when she's here (which means almost always.) And I don't really plan on working my legs so the squats could be replaced with something more for the upper body. But I'd like that PDF anyway thanks!

PumpkinKing


 wide-hands push-ups or close-hands push-ups?

Both!

And not working your legs is a big nono, even when only doing bodyweight exercises.

You could also incorporate some hanging leg raises into it. Correct gymnast form and you'll be powerful beyond belief.

Biked 5.5 miles on the Expresso bike today, seated row and lifted some. First day of my last semester at the U of M here, I only have class Monday nights and Tuesdays and Thursdays so I'll be hitting it HARD after I get more in the swing.

I want to work out with this woman.