Workout

[DEAGLER]

Anyone train biceps and triceps same time? I usually do tri's and chest but seeing if there's another muscle group I should do with triceps instead of chest.

[02ducky]

Anyone train biceps and triceps same time? I usually do tri's and chest but seeing if there's another muscle group I should do with triceps instead of chest.

Love doing bis and tris at the same times. Funny I was always told (or believe) that you are over training the tris when working out chest because you use a lot of the tricep when doing your chest. Just my thought, I don't know if it's true or not. When I first started working out I was and have always followed the push pull philosophy.

For example, chest (push) bis (pull). Back/shoulders... Blah, blah, blah.

[DEAGLER]

Love doing bis and tris at the same times. Funny I was always told (or believe) that you are over training the tris when working out chest because you use a lot of the tricep when doing your chest. Just my thought, I don't know if it's true or not. When I first started working out I was and have always followed the push pull philosophy.

For example, chest (push) bis (pull). Back/shoulders... Blah, blah, blah.

What do you usually do? Finish biceps first then tri? Or alternate?

[Tim K]

"Man-up Monday"

Warm up: 4 rounds of the following
10 kettle bell swings, 16 Kg
10 push ups
10 Goblet squats, 16 KG kettlebell
10 sit ups

Training
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps each of:
135# dead lift
Two handed dumbbell hang clean and press, 70# total
GHD sit-ups
135# squats
Scotty bobs, 25# dumbells (each push-up counts as one rep)

Run 2 miles

The run is far and away the hardest part.

[trlcavscout]

Anyone train biceps and triceps same time? I usually do tri's and chest but seeing if there's another muscle group I should do with triceps instead of chest.

I do chest/shoulder/triceps 1 day hard! Then I do back/biceps one day hard! I work the back and chest hard so each gets 2 workouts a week. Then I do one arm day doing my long orangutan knuckle dragging arm workout. I love arm day because the results are immediate and obvious, you get what you pay for. As of 10/1 I am bulking again and will continue through the winter. 400 gram minimum protein a day and I am still loseing weight, building mass, and getting more defined especially in the arms.

Close grip bench 4x10
Overhead extensions 4x10 (ez bar)
Kick backs 4x10

Wide grip barbell curls 4x10
Seated incline barbell curls 4x10
Standing dumbbell curls 4x10
Hammer curls 4x10

Barbell wrist curls 5x10
Reverse dumbbell wrist curls 5x10
Dumbbell inverted wrists 5x10

Dragging gorilla arms all day priceless!!!

[trlcavscout]

Love doing bis and tris at the same times. Funny I was always told (or believe) that you are over training the tris when working out chest because you use a lot of the tricep when doing your chest. Just my thought, I don't know if it's true or not. When I first started working out I was and have always followed the push pull philosophy.

For example, chest (push) bis (pull). Back/shoulders... Blah, blah, blah.

Wide bench doesn't hit all the tricep heads and will leave you without the horeshoe. Definitely train arms on their own day. If you are doing chest like you should you would only need to do it once or twice a week which leaves plenty of time to do an arm only day. Check out bodybuilding .com for some different ideas and variations. I never believed in changing angles of lifts until I finally opened my mind recently and its paying off big.

I was curling 50# dumbbells for 5x10 (heaviest I have). Dropped to 30# and started doing different angles on the same lifts, wide/narrow grips, also when working arms use a fat grip bar, I put 3" PVC on my bars now. I added just over an inch to my arms in 10 days with some new secret weapons, and I am not new to lifting. My chest and triceps are bigger now then when I was benching 430 a couple years ago, now I am doing 5x10 at 200 wide grip, 150# on close grip varying sets/reps depending on chest/arm day, also on arm day I only lower it 4" or so then back up using a block as a stopping point.

[trlcavscout]

FYI I always type on an iPhone, excuse my bad spelling
Not an expert but I took a shit load of nutrition classes and most of this comes from advance sports nutrition and it works for me so far so give it a try.

I would say to never fast before any workout . True athletes can never fast before a workout due to most have complex training schedules and they are always trying to train at their max performance and need to have their body recovery before their next workout.
Athletes are trying to gain strength,speed, endurance or cut weight and diet .... But at an elite level you can never have both.
Maybe a few have achieved both but it is hard to have a caloric deficit and push you body without have sports injuries.

Now about you body. Your body store roughly 1800 calories in the form of glycogen in your muscles. By the time you wake up your liver has depleted all the carbs in it but could hold about 400 calories if you were to eat. You want to eat that 400 calories( carbs) to have your body feed of the carbs from your blood steam at the same time it's taking from the glycogen(carbs) in the muscles. This will aid in a faster recovery and if you do two or three a days you need to have as much glycogen in the muscle

depending on how hard you workout is how much carbs and fat you are going to burn. I would say do a fast paced workout burning carbs(20-30mins) and then Slow down and get you heart rate lower so that your body gets enough oxygen to switch metabolic pathways and burn fat for the last half of your workout.
The better shape you are in the faster your body switches to burn fat, this is bc you store about 100000 of fat calories on your body.

I was reffering to a cutting phase. When cutting I try hard to minimize muscle loss but some will occur. When bulking I minimize my cardio and fees the beast as needed with lots of protein and watch my carbs. But when cutting I cut out the carbs and do my morning PT before I eat which yields the beat cutting results, just hard to measure because I don't want to cut for more then 3-4 weeks at a time and it takes a couple weeks for my metabolism to catch up, then when I start eating again to bulk I continue to lose for a while. I don't do any lifting without fuel when bulking.

[02ducky]

Anyone train biceps and triceps same time? I usually do tri's and chest but seeing if there's another muscle group I should do with triceps instead of chest.

If you every want to go work out, let me know. I go to 24hr fitness on Arapahoe and Parker, shoot me a PM.

[JohnTRourke]

ahhhhhhhhhhhhhhhhhhhh
first time in 4 weeks I got to have my yoga class last night (flooded out)

so nice
i feel so much better today.
Instructor says we're still pretty flexible, although it didn't feel like it, hopefully it comes back quickly

[Monky]

Went back to Crossfit after a year off due to a back injury... I missed it so.

I feel so weak though. The instructors were pretty relentless in hammering me about slowly building back up to where I was.

I did get a lot of sweaty hugs from the hot girls though.. I didn't mind.

Probably should have picked an easier day to go.. dual AMRAP for the WOD. Decently sore today.