Workout/Lifting Thread and Health Thread

• thavoice

  Ironman92;1710665 wrote:Neighbor at one house yesterday was having a hell of a time with his snow blower....is there a certain amount of snow that bogs them down?

  Yeah, and depending on the snowblower itself. In the 'no good deed goes unpunished' category. Last sunday I thought it would be nice to snowblow the whole block on sunday since it was nice out. I have one neighbor whom I usually dont do because they have a HS aged kid but decided to do their's. They hadnt gotten rid of the previous snow that had piled up, got all crusty/icey from the snow plow pushing it onto the sidewalk.
  Well......all that extra ice/crust made mine work too hard and the damned belt broke so it became a snow pusher! Will fix it this summer.
  
  
  As for the ARnold...dont think I am gonna make it. Always wanted to but just never get that way.
• Automatik

  

  You're too late regarding the Arnold.
  
  Years ago it was great, now it's just a crowded clusterfuck and you get less free shit. I swore it off 2 year ago. It's still awesome for people watching though.
• thavoice

  Automatik;1710759 wrote:You're too late regarding the Arnold.
  
  Years ago it was great, now it's just a crowded clusterfuck and you get less free shit. I swore it off 2 year ago. It's still awesome for people watching though.

  Buddy of mine always goes and last year posted a pic on facebook. It looked like a black dude.....but it was in reality a white woman..........
• Ironman92

  

  Mom worked the Arnold for 6 years....one year she was assigned to the Russian Olympic gold medal gymnast.
• like_that

  

  Anyone here use a weighted vest?
  
  
  Sent from my iPhone using Tapatalk
• BR1986FB

  like_that;1710972 wrote:Anyone here use a weighted vest?
  
  
  Sent from my iPhone using Tapatalk

  Yes. I have a 20 lber and a 60 lber.
• like_that

  

  BR1986FB;1710982 wrote:Yes. I have a 20 lber and a 60 lber.

  Do you find it beneficial? What do you use it for?
• BR1986FB

  like_that;1710983 wrote:Do you find it beneficial? What do you use it for?

  Yes. Pushups. pullups, dips, running sprints (20lbs), walking for distance. Worth the investment, for instance, if you've pretty much gotten into high reps (50+) on pushups and are looking to add size. You can also use chains for this though.
• Sonofanump

  BR1986FB;1710984 wrote:Yes. Pushups. pullups, dips, running sprints (20lbs), walking for distance. Worth the investment, for instance, if you've pretty much gotten into high reps (50+) on pushups and are looking to add size. You can also use chains for this though.

  Ever out a weighted plate on your back?
• BR1986FB

  Sonofanump;1710991 wrote:Ever out a weighted plate on your back?

  A long time ago.
• BR1986FB

  https://www.t-nation.com/diet-fat-loss/3-tricks-for-faster-fat-loss
• thavoice

  BR, is there any benefit to dumbbells vs a regular lifting bar?
  Monday was supposed to be a scheduled off running day as I work it hard on Sat/Sun but I just couldnt pass up the warm weather! Have to 'learn' to run in the daylight again. So used to running in the dark and was easier to know when cars were coming because of the headlights!
• BR1986FB

  DB's will give you a different range of motion than a barbell. You can build muscle with either.
• slcoach

  After reading about 1,000 different things on the web I figured I would come here to get an opinion....
  
  First a little back story.... Last spring I realized I was very fat and out of shape. I started working out, walking the golf course, playing basketball, and counting calories to lose the weight. Well, it has worked. Almost 11 months later I am down 72 pounds (276 to 204 - I am 5'10'').
  
  So this morning I went and had my body fat tested. It came in as "average" (19%- I have 165 pounds of "lean weight"). Needless to say I want that number down closer to 10-12%. So I know I need to lose a little over 15lbs of fat (also know that most of this is around my midsection) without losing (While hopefully gaining) lean muscle.
  
  On Sunday I was reading and came to the conclusion that I really need to pay attention to my macros. So I started on Monday back to logging everything into the Lose It app for the sole purpose of tracking the macros.
  
  I gather that I think I need to focus on cutting carbs drastically. But I basically have no clue (I have read what seems like 50 different opinions) what is the ideal macro ratio for accelerated fat loss and muscle building/retention.
  
  Right now I am lifting 5 days a week. Working one muscle group at a time (Back and legs together) and normally 5-6 lifts at 3 sets per. My cardio is 20 minutes on the stair stepper alternating EMOM of faster and a touch slower. This gets me to just about 110 floors in the 20 minutes. Then about every 3rd day I will run 5k alternating between 30 second sprints (9.0 MPH), 60 second jogs (6.0) and 60 second walks (3.5).
  
  So based on that limited information, what ratio would you guys that know about this stuff recommend? So far this week my app looks like this:
  
  Monday 185g (P) - 82g (F) - 8g (C) (49-49-2)
  Tuesday 222g (P) - 91g (F) -59g (C) (46-42-12)
  Wednesday (So far) 114g (P) - 28g (F) - 44 g (C) (52-28-20)
  
  Thanks for any input.
• like_that

  

  slcoach;1712014 wrote:After reading about 1,000 different things on the web I figured I would come here to get an opinion....
  
  First a little back story.... Last spring I realized I was very fat and out of shape. I started working out, walking the golf course, playing basketball, and counting calories to lose the weight. Well, it has worked. Almost 11 months later I am down 72 pounds (276 to 204 - I am 5'10'').
  
  So this morning I went and had my body fat tested. It came in as "average" (19%- I have 165 pounds of "lean weight"). Needless to say I want that number down closer to 10-12%. So I know I need to lose a little over 15lbs of fat (also know that most of this is around my midsection) without losing (While hopefully gaining) lean muscle.
  
  On Sunday I was reading and came to the conclusion that I really need to pay attention to my macros. So I started on Monday back to logging everything into the Lose It app for the sole purpose of tracking the macros.
  
  I gather that I think I need to focus on cutting carbs drastically. But I basically have no clue (I have read what seems like 50 different opinions) what is the ideal macro ratio for accelerated fat loss and muscle building/retention.
  
  Right now I am lifting 5 days a week. Working one muscle group at a time (Back and legs together) and normally 5-6 lifts at 3 sets per. My cardio is 20 minutes on the stair stepper alternating EMOM of faster and a touch slower. This gets me to just about 110 floors in the 20 minutes. Then about every 3rd day I will run 5k alternating between 30 second sprints (9.0 MPH), 60 second jogs (6.0) and 60 second walks (3.5).
  
  So based on that limited information, what ratio would you guys that know about this stuff recommend? So far this week my app looks like this:
  
  Monday 185g (P) - 82g (F) - 8g (C) (49-49-2)
  Tuesday 222g (P) - 91g (F) -59g (C) (46-42-12)
  Wednesday (So far) 114g (P) - 28g (F) - 44 g (C) (52-28-20)
  
  Thanks for any input.

  Try this calculator. http://iifym.com/iifym-calculator/
• ernest_t_bass

  

  Stepped on the scale the other day. I'm a lot closer to 200 lbs. that I thought (losing). Motivation kicked in. Want to get under 2 bills and stay there.
• BR1986FB

  slcoach;1712014 wrote:After reading about 1,000 different things on the web I figured I would come here to get an opinion....
  
  First a little back story.... Last spring I realized I was very fat and out of shape. I started working out, walking the golf course, playing basketball, and counting calories to lose the weight. Well, it has worked. Almost 11 months later I am down 72 pounds (276 to 204 - I am 5'10'').
  
  So this morning I went and had my body fat tested. It came in as "average" (19%- I have 165 pounds of "lean weight"). Needless to say I want that number down closer to 10-12%. So I know I need to lose a little over 15lbs of fat (also know that most of this is around my midsection) without losing (While hopefully gaining) lean muscle.
  
  On Sunday I was reading and came to the conclusion that I really need to pay attention to my macros. So I started on Monday back to logging everything into the Lose It app for the sole purpose of tracking the macros.
  
  I gather that I think I need to focus on cutting carbs drastically. But I basically have no clue (I have read what seems like 50 different opinions) what is the ideal macro ratio for accelerated fat loss and muscle building/retention.
  
  Right now I am lifting 5 days a week. Working one muscle group at a time (Back and legs together) and normally 5-6 lifts at 3 sets per. My cardio is 20 minutes on the stair stepper alternating EMOM of faster and a touch slower. This gets me to just about 110 floors in the 20 minutes. Then about every 3rd day I will run 5k alternating between 30 second sprints (9.0 MPH), 60 second jogs (6.0) and 60 second walks (3.5).
  
  So based on that limited information, what ratio would you guys that know about this stuff recommend? So far this week my app looks like this:
  
  Monday 185g (P) - 82g (F) - 8g (C) (49-49-2)
  Tuesday 222g (P) - 91g (F) -59g (C) (46-42-12)
  Wednesday (So far) 114g (P) - 28g (F) - 44 g (C) (52-28-20)
  
  Thanks for any input.

  If you want to tighten it up, limit your cardio to either a) sprints,b) walking for distance, c) carrying heavy shit for a decent distance or d) push a Prowler...none of that "jogging" on the treadmill or outside crap. Cut your carbs to the peri-workout "window" and limit carbs at other meals to leafy greens or vegetables. Keep fruits to a minimum. Berries will give you the best bang for your nutritional "buck" without spiking carbs. You do need some carbs around that workout period or your muscles will look "flat." Plus the added muscle will help you burn that excess fat.
• Dr Winston O'Boogie

  

  slcoach;1712014 wrote:After reading about 1,000 different things on the web I figured I would come here to get an opinion....
  
  First a little back story.... Last spring I realized I was very fat and out of shape. I started working out, walking the golf course, playing basketball, and counting calories to lose the weight. Well, it has worked. Almost 11 months later I am down 72 pounds (276 to 204 - I am 5'10'').
  
  So this morning I went and had my body fat tested. It came in as "average" (19%- I have 165 pounds of "lean weight"). Needless to say I want that number down closer to 10-12%. So I know I need to lose a little over 15lbs of fat (also know that most of this is around my midsection) without losing (While hopefully gaining) lean muscle.
  
  On Sunday I was reading and came to the conclusion that I really need to pay attention to my macros. So I started on Monday back to logging everything into the Lose It app for the sole purpose of tracking the macros.
  
  I gather that I think I need to focus on cutting carbs drastically. But I basically have no clue (I have read what seems like 50 different opinions) what is the ideal macro ratio for accelerated fat loss and muscle building/retention.
  
  Right now I am lifting 5 days a week. Working one muscle group at a time (Back and legs together) and normally 5-6 lifts at 3 sets per. My cardio is 20 minutes on the stair stepper alternating EMOM of faster and a touch slower. This gets me to just about 110 floors in the 20 minutes. Then about every 3rd day I will run 5k alternating between 30 second sprints (9.0 MPH), 60 second jogs (6.0) and 60 second walks (3.5).
  
  So based on that limited information, what ratio would you guys that know about this stuff recommend? So far this week my app looks like this:
  
  Monday 185g (P) - 82g (F) - 8g (C) (49-49-2)
  Tuesday 222g (P) - 91g (F) -59g (C) (46-42-12)
  Wednesday (So far) 114g (P) - 28g (F) - 44 g (C) (52-28-20)
  
  Thanks for any input.

  I don't know much about this diet stuff, so I won't comment on that. But congratulations on the weight loss and muscle gain. That is a year of hard work and a remarkable transformation. You have taken on a new lifestyle and I wish you well with it.
• slcoach

  like_that;1712016 wrote:Try this calculator. http://iifym.com/iifym-calculator/

  Absolutely perfect...Thanks like_that.
• slcoach

  BR1986FB;1712083 wrote:If you want to tighten it up, limit your cardio to either a) sprints,b) walking for distance, c) carrying heavy shit for a decent distance or d) push a Prowler...none of that "jogging" on the treadmill or outside crap. Cut your carbs to the peri-workout "window" and limit carbs at other meals to leafy greens or vegetables. Keep fruits to a minimum. Berries will give you the best bang for your nutritional "buck" without spiking carbs. You do need some carbs around that workout period or your muscles will look "flat." Plus the added muscle will help you burn that excess fat.

  Thanks for the input... I guess I feel like I am using the stair climber in an "Explosive manner" by going EMOM. I do sprint on the treadmill and I am going to start running stadium steps when the weather breaks. I do feel like I am avoiding the lengthy cardio as nothing I do passes 1/2 hour.
• slcoach

  Dr Winston O'Boogie;1712140 wrote:I don't know much about this diet stuff, so I won't comment on that. But congratulations on the weight loss and muscle gain. That is a year of hard work and a remarkable transformation. You have taken on a new lifestyle and I wish you well with it.

  Thanks so much. I has been life changing and I will never go "back there".
• BR1986FB

  slcoach;1712276 wrote:Thanks for the input... I guess I feel like I am using the stair climber in an "Explosive manner" by going EMOM. I do sprint on the treadmill and I am going to start running stadium steps when the weather breaks. I do feel like I am avoiding the lengthy cardio as nothing I do passes 1/2 hour.

  Sounds like you're doing the right things to burn fat.
• jmog

  like_that;1712016 wrote:Try this calculator. http://iifym.com/iifym-calculator/

  The calculator is nice, but that might be the absolute worst site ever when it comes to advertisements and pop ups all over the place when you are just running the mouse over words.
  
  That was like one step up from a porn site in the "will my PC get a virus" rating...
• slcoach

  jmog;1712287 wrote:The calculator is nice, but that might be the absolute worst site ever when it comes to advertisements and pop ups all over the place when you are just running the mouse over words.
  
  That was like one step up from a porn site in the "will my PC get a virus" rating...

  
  Hard to argue with that. LOL
• Zoltan

  Any thoughts on this for a Monday-Friday lifting routine? I only use dumbbells because that's what's available.
  
  Monday's Workout
  Power Circuit
  Reps: 10 of each exercise
  Sets: 3
  
  Clean and Press
  Weighted Knee Raise
  Weighted Stepups
  Pullup
  Incline Pushup
  Triceps Dips
  
  
  Tuesday's Workout
  Chest and Back
  Reps: 10 of each exercise
  Sets: 4
  
  Incline Bench Press
  Pullup
  Incline Pushup
  Incline Pec Flys
  
  
  Wednesday's WorkoutLegs
  Reps: 10 of each exercise
  Sets: 4
  
  Squat
  Straight-Leg Deadlift
  Hamstring Curl
  Weighted Lunge
  
  
  Thursday's WorkoutShoulders and Arms
  Reps: 10 of each exercise
  Sets: 4
  
  Incline Biceps Curls
  Triceps Dips
  Lateral Raises
  Shoulder Press
  
  
  Friday's Workout
  Power Circuit
  Reps: 10 of each exercise
  Sets: 3
  
  Clean and Press
  
  Weighted Knee Raise
  Weighted Stepups
  Pullup
  Incline Pushup
  Triceps Dips