Workout

[Irving]

I really need to incorporate push-ups, sit-ups, and burpees or something with my runs. That and intervals. My goal is to get back to 5:00 kilometers (8:00 miles). I've been using Endomondo as my running tracker for the last few years. I think I'm going to pony up and pay for the Endomondo Pro app so I can get the interval work out. Otherwise I'd have to get my wife to pay attention enough to race me every now and then. Very motivational guys.

[Tim K]

This thread is full of win! Diet is defiantly the main ingredient to cutting the lbs down.

Too right. Weight is lost in the kitchen, not the gym. Fitness, on the other hand...

[TheBelly]

So... Anyone gonna post up the diet thread?

[trlcavscout]

I work out at home for now and have limited stuff, i will be joining a gym this fall, this is why i dont do a lot of back excersies right now (as seen in my workout), i dont have a row machine and pull down machine at home and i hate bent over rows with a passion, very unnatural and uncomfortable for me. I am to old to power lift anymore but a couple years ago when my bench press was over 430 I was doing 4 sets of 3, when I could do 4x5 I upped the weight 10 pounds. I had never lifted to gain size until lately, now I wanna put on some mass. In a month and a half I have added 2" to my arms, dropped 10 pounds of fat and have gotten back on track a little. I quit drinking soda and drink nothing but wanted, I use "emerge" and monohydrate creatine from max muscle only right now. I am not even taking protein yet, that will come next week when I cycle off the creatine and start cutting weight since I won't be getting as much protein from food.

Here is my current workout:
Day 1
AM
Seated skull crushers 5x10
Standing dumbbell curls 5x10
Hammer curls 5x10

PM
Wide grip bench 4x10
Close grip bench 4x10
Preacher curls 5x10
Concentration curls 5x10
Standing flys 4x10
Front shoulder raises 4x10

Day 2
Rest

Day 3
Leg curls 5x10
Leg extensions 5x10
Standing calf raises the old fashioned way with a 2x4 5x10

Day 4
AM
Hammer curls 5x10
Dumbbell curls 5x10

PM
Preacher bench 5x10
Close grip bench 5x10
Concentration curls 5x10

Day 5
Rest

Day 6
Legs all 5x10

Day 7
Rest

I change it all every time I change a cycle. I don't lift to failure anymore. I don't max out to find my 80-90% I listen to my body.

Whey protein is good for putting on mass and strength its also good for losing weight as a supplement. I have had great results with the cheap stuff over the years.

Creatine is great when used right and cycled right and when enough water is consumed. If you don't drink a ton of water I would reccomend not using it. My favorite so far is cx3 from max muscle. But back in my younger days before and during the army days I used wall mart creatine and had great results also. But again lack of water will cause problems.

I use emerge from max muscle as my morning fire starter, I get the caffeine I don't get from soda anymore, the appetite supressent is OK and helps a little, vitamins are good. I get good results mixing it with my creatine also.

I don't take any other supplements. They all have a use and purpose, some are good and some aren't. If you think you need them look at the guys in prison and what they eat. They help bit are not necessary.

[trlcavscout]

http://m.youtube.com/watch?feature=relmfu&v=c0qcY3G4ETc

If you haven't seen these guys they have some information and some of their stuff is pretty damn funny!

[trlcavscout]

If you haven't seen these guys they have some information and some of their stuff is pretty damn funny! I am having link problems on my Mobile, if the link doesn't working search for skull crushers on YouTube, and check out the twinmuscleworkout videos.


http://youtu.be/RDIFs_9lVDQ

[02ducky]

Changing the workout at the end of the month, time to start cutting some weight...

What so you recommend? Currently I am on a 10,8,6,6 with and average of 4 sets adding weight with each set.

Let me know

[trlcavscout]

Changing the workout at the end of the month, time to start cutting some weight...

What so you recommend? Currently I am on a 10,8,6,6 with and average of 4 sets adding weight with each set.

Let me know

Depends on your body, diet, supplements. Watch your testosterone, protein, rep range. Make sure your burning fat and not muscle, unless you are trying to drop over all weight and don't care.

I haven't worked out the fine details yet for September when I cut but basically I am gonna use resistance for a 4 week period and take notes of weight/BF%/measurements and see how it works. I won't lift weights instead I will only do dips, chin ups, push ups etc. I will cut out creatine, clean my diet as best I can while living out of a van, the only supplement will be protein. Then I will compare my stats and adjust my next gain cycle accordingly. I know guys who have done this with good results. I will still do sets of 10-12, but it may be like 10 sets.

Good luck and let us know what you decide and how it goes so we can all learn.

[JohnTRourke]

Changing the workout at the end of the month, time to start cutting some weight...

What so you recommend? Currently I am on a 10,8,6,6 with and average of 4 sets adding weight with each set.

Let me know

Ok, so as someone else mentioned, losing weight is about diet, exercise is about fitness for a task.
what "task" are you trying to do?
get stronger? faster? more endurance? run? bike? pick up heavy stuff?
need more details.

[02ducky]

Ok, so as someone else mentioned, losing weight is about diet, exercise is about fitness for a task.
what "task" are you trying to do?
get stronger? faster? more endurance? run? bike? pick up heavy stuff?
need more details.

Ah Ha, endurance training for bow hunting, we leave the last week so I have time and I have been cardio as well.