Fitness Bump

I work different parts on different days just to give each area some rest. I also do circuit training which mostly covers everything. I don't really do it try to get huge or anything. I'm shooting for maybe 10 more pounds. I am already well-built and have the definition that many people at the gym are trying to gain. My job ensures that even if I never step into the gym again. But I do notice that when I'm hitting it regularly...my strength increases. If I take time off....I won't be able to lift as much when I go back. It will take me a little bit to get back to where I was.

 

Yeah, everyone is different.

I have found for myself that doing a full-body workout 2-3 times a week works best, and a lot of people I have talked to have said the same thing. Each workout is different, but there are certain lifts I do nearly every single time I work out (bench presses, for instance). Usually my weight days are separated by cardio days or off days, so I always allow myself at least 48 hours to recover. But yeah, I don't like to train any muscle group less than two times per week. This is why I generally frown upon the idea of devoting an entire session to any one set of muscles only once per week. But again, not everybody responds the same way to the same methods of training.

 

I get my cardio in the winter during circuit training mostly. Aside from trying to put on 10 more pounds...I also enjoy running endurance/obstacle events in the summers. So I try to keep pushing myself to improve in those races. My last race was something like 7 or 7.3 miles of muddy hills (some were steep ski hills) with 30+ obstacles. I think I finished 7th in my heat (159 people in my heat). Not too shabby. I finished in just under 2 hours. My buddy and I almost decided to run it again after we finished but cracking open a couple of beers killed that idea pretty quickly.

 

Hand Release Pushups 28@196in38

previous best, 28@197in44

https://www.youtube.com/watch?v=uYW2Q9-vPcg

Will try for 30in43 next time.

 

Yoga here. What about range of motion? Can you relax? Can you perform delicate operations like sewing a button on your shirt with meat hook hands? Just a few things to consider within the realm of healthy development. Work or wear and tear contributes to aging. Enthusiastic physical play is the least invasive contributor to cardio vascular health. Less so than say for timed training exercises or number of repetitions. The explosive athlete has a limited life but the human organism can display remarkable stamina over time.

 

Just tried those for the fun of it. Did 30 in 46 seconds. I'm going to have to try that again in a little while.

 

lol rat, im glad you like the pics

yeah I know that maybe, perhaps, doing 2 hours of tri's and bi's maybe over kill, but this is the only way I can do it because I'm naturally high energy ( I guess)...I like to be moving and doing such high volume is enjoyable and this is fun for me...I like spending the time in the gym, it's like therapy.

You could call me a beginner still, and that said there are better programs out there (so called) like starting strong etc...but a five day split is just fun for me and I like to do it this way over that. I have not missed a day in some tme and see some results.

Ill do a day for, chest, a day for back, a day for shoulders, a day for legs then a day for arms.

chest
back (sometimes I do bis again on this day)
rest
shoulders
legs
arms
rest



I'm doing about 8-12 (mostly 10) rep range...mostly do super sets. Like ill curl then put down the bar and straight way do 10lbs less, then 10lbs less, that's one set...I train to failure a lot...again, just a fun outlet for me.

saw a recent pic of you, your looking lean man. good job!

 

Thanks. I certainly look a lot different than I did a few years ago.

And yeah, I am lean enough, but I really want to get my body fat to around 10-12% Losing that last bit of fat from the lower stomach is a HUGE battle. I am going to be experimenting with carb cycling soon to really lean up. For the past year I have been on a strict ketogenic diet.

 

Good luck moving to that goal, I hear it's a tough grind to get there. I started at 161, now I'm 190lbs...of course I'm bulking so fat is part of the game. I'm going to go 9 more months of putting on gains then see about "cutting"....my legs are getting real big....started out with 28 inch thighs anyway but they are getting dense...loving it!

edit:

 

Back in 2009 I was 265-270 lbs. I got down to 140 in 2012 and for a while was pretty scrawny. Now I am around 170.

I have been "bulking" for the past several months myself. Lately I have been eating at least 3,000-3,500 calories a day. Ironically I seem to be getting leaner despite the surplus, but perhaps the surplus is less than I think because I have been training pretty hard. Plus I am pretty much constantly on the move when I am at work.

 

I've heard that lower stomach is tough to tone up. I used to get made fun of when I was younger for being pretty lean but....I've noticed that, over the years, those people ate shitty food and got fat. I put on muscle and kept the same tone. I still have "6 pack" abs but at my current age, I'm keeping an eye on that lower stomach. I don't have anything to worry about yet but I'm paying attention to it. And I've been cutting back on my beer drinking...as much as I hate to say that.

 

most of the time I'm like this:




gotta remind myself this is a lifestyle and it happens over time and not get too excited lol


edit:

yeah cutting back on the drinking (even soda) helps a lot

 

You're lucky. I was quite lean up until my early 20s. Then I sunk into a depression that lasted throughout most of my 20s, and I became progressively fatter from 2003 onwards. I guess the easiest way to a six-pack is never to become fat. If you were ever once fat and looking to get that lean, it's five times the battle.

 

I don't doubt that at all. Fortunately, I've never spent a day of my life being overweight. But I have spent plenty of days dealing with my own mental issues. I still deal with it and it will probably never go away. I just try to find some level of satisfaction in doing what I do. Some days the satisfaction is plentiful....some days it's never enough no matter what I do. But I'm sure you know that I'm well aware of your more recent history and I applaud you for it.

 

there is a saying that goes like this

abs are made in the gym and exposed in the kitchen

I never had abs

abs on a skinny dude is like tits on a fat girl

edit

of course these are such vain words and I do not really hold them to heart....(then why do I say them...hmmm)

 

Well...we're all just bullshitting on a message board. Why do you think you have much to worry about? Maybe you're a little skinny. So what? You don't have any fat to lose. All you can do is improve your diet and work-out and get to a better place. Out of all possible scenarios...that's kind of the one you want. You're golden. Pay attention to your diet.

 

I don't worry about anything as far as lifting, I was just posting those to piggy back off yours and rats last two messages....text can be weird lol

i like my physique, fat or skinneh.


I eat clean for the most part, hitting about 3000s to 3500 cals a day

 

Ok guys

just bumping the thread

Detailed the BLEEP out of chest yesterday...getting joocy

today did back and while I was lazy and almost did not go, I made it man, feels good. Yeeeeyah.


Also here is a pic

 

That's jayden Jaymes

 

Routine 1. stretching. 3x 5 min rounds on bag. I need to get elbow pads so i can elbow the bag without tearing up my arms. Did 295 x3 on bench. Mighta got 4 if i didnt fuck up form on first rep about dropping it on my throat. best ive ever done with that weight is 5 or 6 so im getting close