[boogiesmash]

I want to start up a thread were we can list our daily workouts, share experiences, advice, and support for the gym rats. I have a goal of being able to bench 300 lbs, squat 400 and have a 34 inch by mid February. Weight loss 3- 4 lbs a week. I see a one thousand calorie deficit in food a day and whatever I burn exercises. I incorporate 3 different disciplines in past. Cardio training (running) is 2 x a week but it is also part of leg day so total of four times a week. Weight lifting 6 days a week and mma 6-10 classes a week depending on the week. Now I know what some of you may say this is a lot. And yes you are correct, but I use to do this, I want to get back to that level.

Weight lifting
Mon and thurs
Chest and back

Tues and Friday
Arms, run, abs

Wed and Saturday
Legs

Mma
Mon
Kung fu and Muay Thai

Tues
Kung fu

Wednesday
Kung fu and Muay Thai

Thur
Kung fu

Friday work permitting
Kickboxing

Saturday work permitting
Kung fu, Muay Thai and Filipino ma

It is a lot but I am worth it.

Holy sh#t. You're an animal

Honestly, I bike everyday. I either use my physical bike or I use the recumbent bike in my house. If I bike for real, then I typically do 10-15 miles nowadays (which actually isn't that much, believe it or not). If I bike on the recumbent bike, it's whatever I get done in 1 hr because usually I'm too busy.

On occasion I'll do boxing or light weight lifting exercises (e.g., 5 or 8 lbs)

Not looking to lose weight. Just want to maintain my fitness level.

I'll participate in this thread

[boogiesmash]

Originally Posted by bluebicycle

Holy sh#t. You're an animal

Honestly, I bike everyday. I either use my physical bike or I use the recumbent bike in my house. If I bike for real, then I typically do 10-15 miles nowadays (which actually isn't that much, believe it or not). If I bike on the recumbent bike, it's whatever I get done in 1 hr because usually I'm too busy.

On occasion I'll do boxing or light weight lifting exercises (e.g., 5 or 8 lbs)

Not looking to lose weight. Just want to maintain my fitness level.

I'll participate in this thread

Thanks. Hold me accountable. And anyone else who joins.

[boogiesmash]

Originally Posted by bluebicycle

Holy sh#t. You're an animal

Honestly, I bike everyday. I either use my physical bike or I use the recumbent bike in my house. If I bike for real, then I typically do 10-15 miles nowadays (which actually isn't that much, believe it or not). If I bike on the recumbent bike, it's whatever I get done in 1 hr because usually I'm too busy.

On occasion I'll do boxing or light weight lifting exercises (e.g., 5 or 8 lbs)

Not looking to lose weight. Just want to maintain my fitness level.

I'll participate in this thread

Lol stay tuned for my leg workout Saturday.

[mossanimal]

Working for myself and two young kids it's so hard to take the time to exercise ... especially in the mornings. But I've been reading so much about how the INTENSITY of the workout is more important than the duration. So now.. everyday around noon.. instead of lunch I do sprint intervals (100 m or so) with push ups and lunges in between. Only about 15 to 20 minutes. My blood pressure is down, weight is down, and I burn off that energy that leads us all here to the 'troubles'. And this high intensity makes it so much more enjoyable to doing intense play... way more fun to play soccer with my son and climb and hike with my family.

[Treyfrancis21]

It is horribly embarrassing how weak i am when it comes to working out these days. I started a new workout a couple days ago. I find it hard to motivate myself to get to the gym when starting back into a routine, so i have decided to just do body weight workouts from home. Hopefully be at the gym after a month or so. I've got two days in a row so far...

[boogiesmash]

Originally Posted by Treyfrancis21

It is horribly embarrassing how weak i am when it comes to working out these days. I started a new workout a couple days ago. I find it hard to motivate myself to get to the gym when starting back into a routine, so i have decided to just do body weight workouts from home. Hopefully be at the gym after a month or so. I've got two days in a row so far...

The road to a thousand miles begins with one step. Don't fret how much you start with everyone has a beginning point....i'd encourage you to go to the gym. F everyone else there, they aren't lifting for you. It's you for you and you are worth it.

[boogiesmash]

So I just got back from gym I warmed up with the eliptical did 30 min light treading burned 300 calories. Then to my lift

1st exercies ( 4 sets each)
Bench press last set 235 lbs (this is one of my goals to reach 300 lbs by february)
I superset it with barbell rows and used max of 225 for it. 2 sets had to drop down to 9 reps

2nd exercises ( 3 sets each)
Incline bench press
and Lat pulldown

3rd exercises (3 set each)
decline bench press
and upright lift (I think that's what it's called)

4th exercise (4 set)
pullover for the chest

5th exercise (4 set)
I learned from pt, so not sure of the correct name. I sit at an incline bench with my chest hugging the seat and lift my arms up kinda like a y symbol. It was to strengthen back shoulder muscles.

After that went on eliptical hard for 20 min and burned 275 calories.

Coco I hope you view this thread

[boogiesmash]

No kung fu for me tonight, gotta cook food and go to bed early have to be up at 4 to lift and work 16 hours tomorrow. So morning would be only chance to workout.

[boogiesmash]

Originally Posted by mossanimal

Working for myself and two young kids it's so hard to take the time to exercise ... especially in the mornings. But I've been reading so much about how the INTENSITY of the workout is more important than the duration. So now.. everyday around noon.. instead of lunch I do sprint intervals (100 m or so) with push ups and lunges in between. Only about 15 to 20 minutes. My blood pressure is down, weight is down, and I burn off that energy that leads us all here to the 'troubles'. And this high intensity makes it so much more enjoyable to doing intense play... way more fun to play soccer with my son and climb and hike with my family.

Sprint intervals are great for burning fat. I found this routine a few years ago that could be an alternative to that.and also time friendly 15 minutes, but you do work up a sweat. It's 3 rounds of 5 exercises:
first one you do four squats and on the fourth you jump and do a 180 and continue that process for 45 sec. Then take a 15 sec break.
2nd You do rear lunges for 22 sec then switch legs 22 sec, the 15 sec break
3rd You do courtesy squats for 45 sec then 15 sec break
4th I seem to have forgotten the fourth exercise, figure you can sub something in there, maybe wall squats for 45 seconds.
5th Pulse squats you pulse four times and jump on the fourth.

This did get my heart going and legs were sore the next day so it was a good alternative to my leg day routine when I was short on time.

[Treyfrancis21]

Originally Posted by boogiesmash

The road to a thousand miles begins with one step. Don't fret how much you start with everyone has a beginning point....i'd encourage you to go to the gym. F everyone else there, they aren't lifting for you. It's you for you and you are worth it.

I'll get there. I have a cross fit gym that my brother owns next door to work. My big problem is that I don't have the strength and recovery I had in my early thirties. I'll eventually get back to lifting, but my personal trainer days taught me that bodyweight workouts, done with the intensity mentioned in an earlier post, can be very effective. Especially getting back into it. I deadlifted 300 a couple months ago, would like to get back to 440 or 450. It just sucks because I'm just coming out of a ten month depression in which I could make myself go climbing but i couldn't muster the energy to lift. Going to have a run tonight, first one in ages, hope it goes well.

[Treyfrancis21]

And the biggest problem i have isn't comparing myself to other people, it's comparing to the uber fit me I was 7- 8 years ago.

[boogiesmash]

Originally Posted by Treyfrancis21

And the biggest problem i have isn't comparing myself to other people, it's comparing to the uber fit me I was 7- 8 years ago.

Some people here will tell you that is one of my constant complaints. I use to be so fit and gained so much weight from depression. It is also sometimes part of the reason I get frustrated and depressed. Knowing what I use to look like and what I was. It gets me down sometimes, but I gotta keep focus to return and pass what I was . closed in and went over 300 mark. I would like to get to around 230 ish as I do have muscles, right now I look like a nfl lineman lol.

[boogiesmash]

Originally Posted by Treyfrancis21

I'll get there. I have a cross fit gym that my brother owns next door to work. My big problem is that I don't have the strength and recovery I had in my early thirties. I'll eventually get back to lifting, but my personal trainer days taught me that bodyweight workouts, done with the intensity mentioned in an earlier post, can be very effective. Especially getting back into it. I deadlifted 300 a couple months ago, would like to get back to 440 or 450. It just sucks because I'm just coming out of a ten month depression in which I could make myself go climbing but i couldn't muster the energy to lift. Going to have a run tonight, first one in ages, hope it goes well.

That's a pretty good deadlift weight. Prior to having low back pain a few years ago I never dead lifted. B I G R E G R E T LOL

[franz kafka]

Spent half an hour on the treadmill... that's a lot for me! I get bored easily.

[Treyfrancis21]

Just looking at your workout boogie and i have questions.

When you superset do you go straight from bench to rows? When i was a trainer, and before i discovered cross fit style workouts, my favorite type of lifting was superset. I found that keeping it in the same muscle group. Makes you sore as he'll, but it keeps your heart rate up and adds strength to your lifts. I.e. go from benching immediately to dumbbell flys, resting only 1- 1 1/2 minutes between sets. Your amount of weight lifted goes down, but your muscle endurance gets amazing.

[boogiesmash]

Originally Posted by Treyfrancis21

Just looking at your workout boogie and i have questions.

When you superset do you go straight from bench to rows? When i was a trainer, and before i discovered cross fit style workouts, my favorite type of lifting was superset. I found that keeping it in the same muscle group. Makes you sore as he'll, but it keeps your heart rate up and adds strength to your lifts. I.e. go from benching immediately to dumbbell flys, resting only 1- 1 1/2 minutes between sets. Your amount of weight lifted goes down, but your muscle endurance gets amazing.

Yup I use the weight on the bench to do my rows. I can't do 235 or haven't trip since 225 was a challenge. Usually I have the barbell set up on the next bench besides me but gym was kinda packed.

The incline I walk to the Lat pull down station and decline to upright rows (yea that's the name) I walk to rack of smaller barbell with predisposed weights on it.

[mossanimal]

Originally Posted by boogiesmash

Sprint intervals are great for burning fat. I found this routine a few years ago that could be an alternative to that.and also time friendly 15 minutes, but you do work up a sweat. It's 3 rounds of 5 exercises:
first one you do four squats and on the fourth you jump and do a 180 and continue that process for 45 sec. Then take a 15 sec break.
2nd You do rear lunges for 22 sec then switch legs 22 sec, the 15 sec break
3rd You do courtesy squats for 45 sec then 15 sec break
4th I seem to have forgotten the fourth exercise, figure you can sub something in there, maybe wall squats for 45 seconds.
5th Pulse squats you pulse four times and jump on the fourth.

This did get my heart going and legs were sore the next day so it was a good alternative to my leg day routine when I was short on time.

yeah.. I like that. I might have to give it a try. Especially since I now have a groin strain from the sprinting. :-) Thanks for posting this...

[boogiesmash]

Originally Posted by mossanimal

yeah.. I like that. I might have to give it a try. Especially since I now have a groin strain from the sprinting. :-) Thanks for posting this...

No problem that's why I created this. I'm sorry I can't remember the fourth exercise but wall squats are great.

[Row Jimmy]

Due to my age and general condition of various joint due to prior abuse, I can't work out every day. But I try four days a week and rotate workouts.

Sat - 10 mi on bike, 10 36 inch up downs with 20 pushups (5x), 100 stacks (sit ups while stacking trays on my knees), curls, wrist, bench, abs

Mon - 7 mi on bike, curls, wrist, bench, abs

Wed - 4 mi on bike, light plyo, up dows with pushups

Fri- 6 mi on bike, light plyo, stacks

And I kung fu my way though each and every day.

[boogiesmash]

This morning I did a ten minute jog.
Followed by arms
4 sets of following:
Shoulder press
Lateral raise
Side raise
Bent over reverse raise
3 sets of following
Bicep curl superset with tricep extension.
Hammer curl superset with lying tricep press
Reverse curl super with tricep pull down.

Forgot to say...

Yesterday I spent 1 hour on my recumbent bike, like I wanted to. I plan to go for a real bike ride today. Aiming for 15 miles.

I'm also looking at getting an indoor bike trainer for my room... but I gotta clean up. My room's a pigsty.

[Treyfrancis21]

I missed my run last night due to a storm that blew in. Hoping to get in a couple hours at the climbing gym tonight followed by some burpees or something horrible like that.

[Coconutzo]

Boogie! I'm so excited about this thread and everyone involved!!

I've been working hard to be committed to training .
This will keep me motivated! Love you guys!
This is what my week looks like:
Monday:
Training session in the gym.
Long run (right now that means about five but I would like to work up to 10 or twelve)
Tuesday:
Training session in the gym
Long run(but not as long as Monday)
Yoga
Wednesday-Friday: short runs as I work 12 hour days
Saturday: short run on weeks I work(every other)
Weightlifting and mid length run on weeks Im off
Sunday:
Rest

I would love to lose some weight but mainly I just want to stay consistently active and build some muscle. I've seen good changes over the last year and I can't get over how good it feels!

[boogiesmash]

Originally Posted by Coconutzo

Boogie! I'm so excited about this thread and everyone involved!!

I've been working hard to be committed to training .
This will keep me motivated! Love you guys!
This is what my week looks like:
Monday:
Training session in the gym.
Long run (right now that means about five but I would like to work up to 10 or twelve)
Tuesday:
Training session in the gym
Long run(but not as long as Monday)
Yoga
Wednesday-Friday: short runs as I work 12 hour days
Saturday: short run on weeks I work(every other)
Weightlifting and mid length run on weeks Im off
Sunday:
Rest

I would love to lose some weight but mainly I just want to stay consistently active and build some muscle. I've seen good changes over the last year and I can't get over how good it feels!

Sounds good coco puffs. When you lift do you do a full body? I'm guessing you are a runner. I'm not much of an endurance runner but have been moonlighting the idea of doing a spartan race. At least training for it to have more goals. One thing I think is important and shame on me for not writing it in my journal is to list my goals so I can see it everyday.