Workout Thread

[Mr. Hobbes]

What's the benefit of fasting?

[Nimreitz]

To put it very simply: you burn fat on an empty stomach instead of the nutrients in your stomach (and a long fast is required for this because you can still be burning food calories 8+ hours after eating), and fasting also boosts HGH production.

[Knick Killer]

Been following a workout schedule off of bodybuilding.com these past couple of months and it's been working really good. I'm up to 184 pounds and this is the best I've looked but I still got a long ways to go before I'm satisfied.

[Mr. Hobbes]

Originally Posted by Nimreitz

To put it very simply: you burn fat on an empty stomach instead of the nutrients in your stomach (and a long fast is required for this because you can still be burning food calories 8+ hours after eating), and fasting also boosts HGH production.

I was at my fittest when I ran hard and just ate giant burgers.

If you're burning calories 8 hrs after a meal or workout, you're probably burning 1 calory every 5 mins. Not efficient.

[ChrisWoj]

Originally Posted by Nimreitz

Does anyone know anything about intermittent fasting? I'm thinking of doing it because I think there won't be a difficult adjustment period for me as I already don't eat breakfast. The only thing I'd need to really work on is snacking after dinner, but I think I could definitely get all of my eating down to a 5 hour period.

I don't know about what you're talking about - but I do a 5 day liquids fast every 3 months. Just a fat burning and toxin cleansing thing. Nothing but fruit and vegetable juices during that time. Doing it for the fourth time in about a month.

[BlakeJesus]

Originally Posted by ChrisWoj

Kudos to that. I was never good enough to make those all star games. Reserve player for Univ. of Toledo and thats it. We sucked back then, though their team (led by a kid I got into disc sports woot) is the best in at least northern Ohio now. :P I'd probably get on the field once a game for them now. (though I can fling forehand and backhand upwind about 70 yards with an ultrastar, so I could at least be useful)

Sounds like you can really whip it, I'm definitely not a handler. I can dump it or move it along with a no-brainer toss, but I stick to cutting. I get a ton of enjoyment out of the layouts and big plays.

[BlakeJesus]

As for working out I've been doing a ton of body weight stuff lately (mixing in weights from time to time). Crunches, pushups, Supermans, hanging leg raises, resistance band stuff, balance focused stuff, and a cardio mix of basketball 2-3 times a week (about 1-2 hours depending on the day) and running (2-3 days a week). Started timing myself on runs too for some accountability. Usually run 3 miles at about a 7 minute mile pace. My buddy is running at a sub 6 pace for 5 miles, and that's probably where I'd like to set my goals at.

[UD40]

For those who want to try liquid diets, PREPARE FOR IT! I woke up one day and decided to go for it without preping, and by the afternoon I was having horrible caffeine withdrawals.

Made a trip to The Vitamin Shoppe today to re-up on my supplement stack. Preworkout, Multi vitamin, BCAA, Creatine, Beta Alanine (Not a fan, but it works well with creatine,) and protein. Also went with an NO booster, I'm not sold on these things but it was affordable so I'd figure I'll give it a shot. I don't know if I buy into the hype outside of just giving you a crazy pump.

[36 Karat]

Mine as well up this, can't have it slipping off the face of the earth.

Originally Posted by BlakeJesus

As for working out I've been doing a ton of body weight stuff lately (mixing in weights from time to time). Crunches, pushups, Supermans, hanging leg raises, resistance band stuff, balance focused stuff, and a cardio mix of basketball 2-3 times a week (about 1-2 hours depending on the day) and running (2-3 days a week). Started timing myself on runs too for some accountability. Usually run 3 miles at about a 7 minute mile pace. My buddy is running at a sub 6 pace for 5 miles, and that's probably where I'd like to set my goals at.

After reading this I've been putting a lot more attention towards my core, particularly my back.

Supermans are effective as hell. They're something I never consistently busted out before, thus after two weeks now of incorporating them I'm definitely feeling it in small areas that just didn't get worked enough prior.

I need to keep up on running with winter approaching. So easy to drop off when the temps plunge.

[Nimreitz]

I don't know why, but you posting about supermans got me to bust out the weights for the first time in a couple months. Had been slacking and keeping it to only cardio mostly (slacking on that too), but just got done with a pretty solid workout. Shoulders... hurting... so... much...

Oh well, it won't be as bad as the past; I've had 6-12 month layoffs in the past and that SUCKS. 2 won't be too bad. I'm a little weaker, but a lot of the muscle is still there.

[Mr. Hobbes]

Appetite's been skyrocketing ever since I got back to a good cardio plateau. Double bacon cheeseburger & fries, and still hungry.

Wish they made a triple bacon cheeseburger.

[BlakeJesus]

Originally Posted by 36 Karat

Mine as well up this, can't have it slipping off the face of the earth.



After reading this I've been putting a lot more attention towards my core, particularly my back.

Supermans are effective as hell. They're something I never consistently busted out before, thus after two weeks now of incorporating them I'm definitely feeling it in small areas that just didn't get worked enough prior.

I need to keep up on running with winter approaching. So easy to drop off when the temps plunge.

Bundle up! I have tights for my legs (athletic pants over the top), Underarmor cold gear for up top, fleece running gloves, and a hat...with a long sleeve t-shirt and maybe a fleece or zip up. Little bulky, but you can run right through the winter (barring a few snow storms). But I guess last year was a pretty slow winter for snow in Wisconsin if I remember correctly. Point is, bundle up and it's not too bad.

[ChrisWoj]

Originally Posted by BlakeJesus

Sounds like you can really whip it, I'm definitely not a handler. I can dump it or move it along with a no-brainer toss, but I stick to cutting. I get a ton of enjoyment out of the layouts and big plays.

I can huck a bit... put a golf disc in my hand and I'm topping out over 550 right now. I'm actually building my entire winter regimen around core explosion, lots of power through the legs. I'm working once a week with a personal trainer session, trying to find places I wasn't getting everything efficiently enough before. My goal is to crack 600 consistently this coming year, with a max-out dream of being one of the few in the world to say he's gone over 200 meters (crossing 660 feet).

I'll post up the workout plan I'm on right now sometime in the next few if I remember. I keep that stuff in my car, but it is kicking my ass right now. I'm doing cleans for the first time now, and they are a bitch. Feels far more effective than squats ever have.

[ChrisWoj]

Took me a few weeks to remember I said I'd post the current plan. I'm lazy - so I'll just state: medium level reps (8-12 for almost everythind, except the dips which I do 20 a set with at most decreasing each set, same for leg press). Virtually everything is 4-5 sets. Doing a lot of supersetting as well - mostly to save time, but also to keep the muscles guessing.

I also warmup Mon-Thurs with run on the treadmill. Just a quick 1.5 right now, yesterday in 10:11 (3:40 half, then 6:30 mile). Going to bulk up to about 180 at 9-11% body fat, while bringing my 5K time down into the 19s by spring.

MONDAY - CHEST
Incline Bench
Dumbell Bench
Dumbell Decline
Incline Flies
Dumbell Pullover
Cooldown: 2x15 diamond pushup, 2x15 pushup

TUESDAY - BACK
Pullups
1 arm dumbell Row
Lat Pulldowns
Seated Cable Rows
Hypers
Cooldown: 2x20 bridgeup

WEDNESDAY - SHOULDERS
Behind Neck Press
Lat Raise
Bar Front Raise
Seated Reverse Fly
Shrugs
Cooldown: 3x5 half handstand pushup, 1x1min handstand hold

THURSDAY - ARMS
Close Grip Bench
Dips
Bar Curl
Close Grip Preacher Curl
Dumbell Hammers

FRIDAY - LEGS
Leg Curl
Leg Press
Bar Lunge
Leg Extensions
Dumbell Leg Curl
Smith Machine Calf Raise
Leg Press Calf Raise
Cooldown: 2x20 unweighted close squats

[Nimreitz]

Been busting my ass for a month and a half. Made some really good progress. Now going to add in a good diet with caloric deficit. Next month gonna suck, but it'll be worth it.