Fitness Bump

Heavy weight. Very strong, stay safe out there holmes.

Post up a short term goal and long term goal EVERYONNNNE!

I've worked my half mile time down from 4 minutes to 3:40 to 3:30 to 3:24.
I'm aiming for an 8 minute mile in the short term, 7 minute mile in the long term.

 

I can't even come close to benching 295.

I had a crappy time at the gym this evening. I missed yesterday so I was still on Day 1 today and hoping to have time to get caught up a bit. I get there and there are maybe 15-20 high school kids in there (athletes) as well as the usual people. Crowded as hell. I've heard that those kids have been showing up lately even though they have a new gym right across the street at the high school that is at least as nice as my gym and they can use it when they want for free.....so get the fuck over there! There is no way in hell that all of those kids are members at my gym. And then some guy who I barely know wants to interrupt my workout to talk my damn ear off about a bunch of bullshit that I couldn't care less about. I just decided to go home half way through my workout.

Anyways....rant.

 

Today I worked the anguli oris, and the inferiorbuccal rostral, got a great burn on the buccal central, buccal auriculaer and anguli oculi.

And that was just playing my horn! d-:

 

yeah it can be a pain in the ass when the gym is busy and you have to wait for the machines. Forces you to change up your exercise order.

Took me 3 years or so of lifting and a 50 lb weight gain to get me bench from around 180 to over 300. Just dedication over time. Most folks dont lift for more than a month or two at a time. Takes way longer than that to get serious results.

My goal is to weigh 205 with a 6 pack and flexible enough to do a roundhouse kick to the head.

 

8 minute mile went down easier than I thought it would. My previous was 8:39, ran this morning on an empty stomach

1mile@188in7:34

Dude I would love to get that flexible. I kind of shredded my right groin muscle when I was a kid and if I start trying splits or anything close to them I still get sharp pains and a tearing feeling. It's gnarly as fuck in there. Good goal. High kicks are scary and look awesome.

How much are you weighing right now?

 

that's some heavy benching...how tall are you and how much do you weigh?

my goal is to bench my body weight for reps, right now that would be 190lbs.

 

short term goal would to continue bulking up for nine more months....a longer term goal would to get to 200lbs at 11-12% body fat

edit

what's your goals Neander

 

I've been working out for a while now, so I've plateaued on most of my exercises big time. But besides running, which I just took up, and improving my mile time, there's a circuit I do every now and then. Hand Release Pushups, Pullups, Vertical Jump(9 foot cieling, two hand touch).

193lb HRPU 36 PU 18 CEIlingTouch(9') 36in218

That's my previous best so I want to get
40 Hand Release Pushup
20 Pullup
40 Ceiling Touch in 210 seconds.

Add 4 reps, 2 reps, 4 reps and shave the time down a bit. This is a super effective workout if you only have 4 or 5 minutes to spare.

 

im 6' 195 lbs

They say if you can do your bodyweight for 1 rep youre doing better than most

My flexibility is pretty bad. A month of stretching and im probably about as flexible as your average dude. I imagine itll take being able to touch my palms to the floor to be able to get my shin high enough for a roundhouse to the head and right now i can barely touch my toes

 

What helps me when i plateau is switching up exercises reps and weight. for bench i have about a 90 lb range i stick with and randomize. Like ill do 225 one day and 275 the next then 250 the next. also ill switch to dumbbell bench or decline or incline or something. They say youre supposed to switch up your routine once a month at least so your body develops overall strength rather than just adapting to specific exercises.

 

Got arms and shoulders in today. It was nice that all those kids weren't there tonight.

I'm not sure if I could bench my weight or not. I'm not super heavy at all but I'm also not very good at benching. I might be able to bench my weight if I did it early in my workout. If I wanted until the end....probably not.

 

Arms, chest and shoulders for me tonight. Just finished up a few minutes ago.

 

How much do you weigh, if you don't mind my asking?

 

I weigh about 160 and am 6 ft tall. Go ahead and make fun of me, guys.

But I'm also a pro climber and the best climbers are built and conditioned like I am. Long and lean. Lot's of upper body strength. We can do pull-ups, push-ups and hang by our finger tips all day long. But I couldn't bench 200 lbs at gun point to save my own life, I bet. It's something I'm trying to improve. When I do incline benches, I only put on about 50 lbs + the Olympic bar (so 95 lbs total?) for 4-5 set of 6-8 reps. In all fairness, I've never really tried to see exactly what I can bench because I'm always by myself and I'd hate to experiment without a spotter.

 

I can bench my weight but i dont really bench that much because i hurt my shoulder once and the pain pops up every once in a while.

Some of the stuff girls wear to the gym should be illegal. Someones gonna drop a barbell on their neck while staring

 

You should shut the fuck up right now!!! I love those outfits! And I like the mirrors too. You just have to be stealthy. I assume they are checking me out too so it's kind of fair.

 

I basically look like this. Is it stealthy enough???

 

I think if you just make your eyes look a little unfocused...that will do the trick.

 

Routine 2. Some minor stretching. gonna switch from preacher curls to dumbbell curls next time. Prob increase weight on deadlift here in a couple weeks. did 3x 5 min rounds on the bag. damn is it hard if ive just done weights. My cardio could def use some serious work. Need to stop the cigs. Did some minor stretching. Can touch my toes for a split second without warming up now. I need to throw more kicks n knees when i hit the bag and get some elbow pads so i can throw elbows. I tend to mostly throw just fists. Also need to keep my chin down more. Im struggling to throw strikes without lifting my chin. My left kick could use some work too. Definitely not as coordinated as my right

 

Got legs after nap...ill be back.