This evening is chest and 40 mins cardio.
Im kinda pissed off that I slacked on cardio all winter. Im behind but, there is only one way to go & that is up! Keep on werkin Brahmigos & Brahdettes.
RC: Going to be pretty much ripped come summer
Started by
halfstar
, Jan 08 2010 04:00 PM
367 replies to this topic
#151
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- VibeTribe
- 5,685 posts
- LocationDirectly south of Seaside Park..across the sound
Posted 18 March 2010 - 10:45 AM
Back and abs yesterday. Finished with 20 minutes if hiking on the treadmill.
This evening is chest and 40 mins cardio.
Im kinda pissed off that I slacked on cardio all winter. Im behind but, there is only one way to go & that is up! Keep on werkin Brahmigos & Brahdettes.
This evening is chest and 40 mins cardio.
Im kinda pissed off that I slacked on cardio all winter. Im behind but, there is only one way to go & that is up! Keep on werkin Brahmigos & Brahdettes.
#152
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- VibeTribe
- 2,909 posts
Posted 18 March 2010 - 04:32 PM
Since I last checked in here, I've been up at 5am every weekday morning (7am on Saturday and rest on Sunday). Still working it brahmigos and bramigettes!
It's week four of the P90X program which means lots of stretching and cardio. Yoga, Kenpo and what they are calling "Core synergistics"; working the "core" muscles around the mid-section.
Yeah, the abs are tough but I'll just keep workin' it!
It's week four of the P90X program which means lots of stretching and cardio. Yoga, Kenpo and what they are calling "Core synergistics"; working the "core" muscles around the mid-section.
Yeah, the abs are tough but I'll just keep workin' it!
#153
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- VibeTribe
- 10,590 posts
Posted 18 March 2010 - 04:54 PM
Tried something different last night that I had been observing this other dude do at the gym. On average I do between 15 -20 exercises, 3 sets of ten working all muscle groups. Typically this takes me about an hour and fifteen minutes. Instead of resting between sets of one exercise, I just moved immediately to the next machine in series of four exercises. Upper body, Legs, upper body, abs. Took about half the time and I sweat double what I normally would in a typical work out; almost like incorporating light cardio. Gonna go this route for a bit.
#163
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- VibeTribe
- 2,909 posts
Posted 22 March 2010 - 10:38 PM
Been one month since I started and I've noticed this morning that I lost an inch off my waist.
OOH-RAH!!
Feeling GREAT! Did shoulders, back, tris and, of course, abs this morning. Total time - 1 hour 20 mins. Abs wasn't as tough as it was the week prior. I was actually able to make it through most of the workout.
OOH-RAH!!
Feeling GREAT! Did shoulders, back, tris and, of course, abs this morning. Total time - 1 hour 20 mins. Abs wasn't as tough as it was the week prior. I was actually able to make it through most of the workout.
#172
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- VibeTribe
- 8,575 posts
Posted 24 March 2010 - 02:35 AM
Wow, this turned out to be an inspirational thread for a lot of people! Awesome!
I did couch-and desk sits, mostly sitting and large Brita water-pours for upper body all morning and then the afternoon bike ride in 72 degree sun was phenomenal.
I did couch-and desk sits, mostly sitting and large Brita water-pours for upper body all morning and then the afternoon bike ride in 72 degree sun was phenomenal.
#173
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- VibeTribe
- 1,641 posts
Posted 24 March 2010 - 05:35 AM
Started a new workout regiment this week. Basically focuses on ONE body part per day.
Monday was chest...flat dumbbell presses, 5-8 reps x 3 sets; Chest flys, 5-8 reps x 3 sets; incline dumbbell press, 5-8 reps x 3 sets; incline dumbbell flys, 5-8 reps x 3 sets.
30 minutes treadmill=3.45 miles
Tuesday (today) was back: Wide grip pull ups x 6 sets, 5-8 reps; back rows (dumbbells) x 6 sets, 5-8 reps; vicious ab workout 5 supersets, 4 sets of leg raises.
30 minutes treadmill=3.70 miles
This routine is supposed to maximize muscle gain if you're eating correctly as it gives each individual muscle plenty of time to heal.
Monday was chest...flat dumbbell presses, 5-8 reps x 3 sets; Chest flys, 5-8 reps x 3 sets; incline dumbbell press, 5-8 reps x 3 sets; incline dumbbell flys, 5-8 reps x 3 sets.
30 minutes treadmill=3.45 miles
Tuesday (today) was back: Wide grip pull ups x 6 sets, 5-8 reps; back rows (dumbbells) x 6 sets, 5-8 reps; vicious ab workout 5 supersets, 4 sets of leg raises.
30 minutes treadmill=3.70 miles
This routine is supposed to maximize muscle gain if you're eating correctly as it gives each individual muscle plenty of time to heal.
#174
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- VibeTribe
- 499 posts
Posted 24 March 2010 - 12:36 PM
Started a new workout regiment this week. Basically focuses on ONE body part per day.
Monday was chest...flat dumbbell presses, 5-8 reps x 3 sets; Chest flys, 5-8 reps x 3 sets; incline dumbbell press, 5-8 reps x 3 sets; incline dumbbell flys, 5-8 reps x 3 sets.
30 minutes treadmill=3.45 miles
Tuesday (today) was back: Wide grip pull ups x 6 sets, 5-8 reps; back rows (dumbbells) x 6 sets, 5-8 reps; vicious ab workout 5 supersets, 4 sets of leg raises.
30 minutes treadmill=3.70 miles
This routine is supposed to maximize muscle gain if you're eating correctly as it gives each individual muscle plenty of time to heal.
Yes, exactly. I have three weight workouts at the gym - legs and lower back, chest and upper back, and shoulders and arms. Each one consists of 30 mins of HIIT/cardio then 5-6 exercises targetting that muscle group. I generally do 3 sets of 10-12 reps since I am not realy looking to bulk. During my offseason, I just rotate the 3 workouts in 5 days per week at the gym so that I'm getting at least 4 days rest between workouts on a particular muscle group. Since the season is approaching, I am doing weights 3 times a week (or each muscle group once a week) along with a hard (45 min +) HIIT workout (i.e. sprints and plyos) and tennis once a week for my other workouts. Once the season starts, I will cut the weights back to once a week since I will be playing 3-4 times a week. I do abs (pilates) in the mornings at least 3-4 times a week, so that's why they are not in the gym plan. Next offseason, I think I am going to work heavier abs into the lower body weight workout to get more rip. My goal is to eventually rock the dragon flags.
Currently, unfortunately, I'm still dealing with this ankle issue (I'm pretty sure something is torn in there...), so the HIITs have been more like MIITs on the elliptical.
Also, remember all you aspiring brahnalds, diet and nutrition is just as important as the gym work. Know your goals and track those macros!
#175
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- VibeTribe
- 16,008 posts
Posted 24 March 2010 - 08:29 PM
CRB - I do bis and tris one day, back and shoulders one day and chest one day. One workout every other day.
I also slam a protein shake after each workout and eat chicken or fish for supper on workout days.
China - There are pix. Believe me. But you don't want to know about it. Believe me.
I also slam a protein shake after each workout and eat chicken or fish for supper on workout days.
China - There are pix. Believe me. But you don't want to know about it. Believe me.
#176
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- VibeTribe
- 2,909 posts
Posted 24 March 2010 - 10:48 PM
CRB - I do bis and tris one day, back and shoulders one day and chest one day. One workout every other day.
I also slam a protein shake after each workout and eat chicken or fish for supper on workout days.
China - There are pix. Believe me. But you don't want to know about it. Believe me.
there are indeed and indeed you don't.
Wait until July 28, CC. No pix...in person.
#178
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- VibeTribe
- 1,641 posts
Posted 25 March 2010 - 03:18 AM
Legs today:
Dumbbell lunges, 5-8 reps x3 sets
Squats, 5-8 reps x 3 sets
Hamstring flexion, 5-8 reps x 3 sets
Calf raises, 5-8 reps x 3 sets
Leg extensions, 5-8 reps x 3 sets
Cardio: 30 minutes on the bike=9.70 miles or so
Halfstar...what kind of protein shake do you use?
I need a supplement at this point. I'm trying to get in a lot of protein during the day in general...eggs, nuts, chicken, fish, granola, tofu, etc.
Dumbbell lunges, 5-8 reps x3 sets
Squats, 5-8 reps x 3 sets
Hamstring flexion, 5-8 reps x 3 sets
Calf raises, 5-8 reps x 3 sets
Leg extensions, 5-8 reps x 3 sets
Cardio: 30 minutes on the bike=9.70 miles or so
Halfstar...what kind of protein shake do you use?
I need a supplement at this point. I'm trying to get in a lot of protein during the day in general...eggs, nuts, chicken, fish, granola, tofu, etc.
#179
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- VibeTribe
- 499 posts
Posted 25 March 2010 - 12:32 PM
Legs today:
Dumbbell lunges, 5-8 reps x3 sets
Squats, 5-8 reps x 3 sets
Hamstring flexion, 5-8 reps x 3 sets
Calf raises, 5-8 reps x 3 sets
Leg extensions, 5-8 reps x 3 sets
Cardio: 30 minutes on the bike=9.70 miles or so
Halfstar...what kind of protein shake do you use?
I need a supplement at this point. I'm trying to get in a lot of protein during the day in general...eggs, nuts, chicken, fish, granola, tofu, etc.
Jon,
Just go to GNC and get a huge jug of whey protein powder. They are all over the store. I have two. One flavorless that I keep at work and mix a scoop with a 32 oz Vitamin Water for lunch (this doesn't affect the flavor of the VW except to dilute it a little, but it does give it a much thicker texture that takes some getting used to). The other is chocolate flavored, and I mix two scoops with 16oz skim milk (i.e. a large glass worth) and a banana in a blender after I work out (these shakes are quite good actually). Each scoop is 20g protein. If you are adventurous, you can also get recipes to make yoru own protein bars using this powder.
Also, watch the nuts. Nuts have a lot more fat than protein. Eggs, and especially egg whites or egg beaters, and lean meats like chicken, fish, and pork are your best bets for protein. I can't say it enough how much it helps you refine your diet to set appropriate targets, write down every bite you take, and track your macros on paper.
#180
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- VibeTribe
- 16,008 posts
Posted 25 March 2010 - 01:13 PM
I got the 5.5 lb jug of vanilla 100% whey protein from the vitamin shoppe online. I went to the GNC store and they wanted $20 more than they did online. I just google search it and go to shopping results.
I slam down a scoop with 8oz fat free milk after getting buff.
I slam down a scoop with 8oz fat free milk after getting buff.
#183
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- VibeTribe
- 2,723 posts
Posted 25 March 2010 - 03:55 PM
Legs today:
Dumbbell lunges, 5-8 reps x3 sets
Squats, 5-8 reps x 3 sets
Hamstring flexion, 5-8 reps x 3 sets
Calf raises, 5-8 reps x 3 sets
Leg extensions, 5-8 reps x 3 sets
Cardio: 30 minutes on the bike=9.70 miles or so
Halfstar...what kind of protein shake do you use?
I need a supplement at this point. I'm trying to get in a lot of protein during the day in general...eggs, nuts, chicken, fish, granola, tofu, etc.
Jon, DON'T go to GNC..
Research what you'll want and order it online, GNC is expensive. You should be having a protein shake after every workout to aid in muscle recovery among other things.. My favorite that I've had so far is CytoSport's Muscle Milk in Cookies-n-Cream, mixed with a glass of milk. It's pretty yummy. I
m glad I found this thread!
I have Cardio today, so I'll be out running.
#184
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- VibeTribe
- 16,008 posts
Posted 25 March 2010 - 04:38 PM
Jon, DON'T go to GNC..
I
m glad I found this thread!
There are rules in this thread and the first rule it tits or gtfo.
#193
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- VibeTribe
- 499 posts
Posted 26 March 2010 - 02:49 AM
Vanilla protein shake with 2% milk and a banana in it. Nothing taste's better!
I make almost the same thing, but with chocolate. Skim milk, banana, shake, and a couple ice cubes in the blender. Really not too bad. I made it with all natural peanut butter once when I was out of bananas, and that was pretty good, too, although I definitely recommend creamy pb.
Shoulders & arms tonight. 25 mins HIIT on the elliptical, then shoulder press, shrugs, dumbells, and a couple sets at the end for the Jersey Shore muscles.
#195
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- VibeTribe
- 1,641 posts
Posted 26 March 2010 - 06:22 AM
Shoulders tonight and 30 minutes running=3.70 miles.
I'll look into the protein shake on-line. Thanks.
To be honest, I'm really happy with how my body looks right now. I'm lean and cut and have defined musculature. I eat 3 meals a day with some protein related snacks in between. Always nice to tweak it out, though.
I'll look into the protein shake on-line. Thanks.
To be honest, I'm really happy with how my body looks right now. I'm lean and cut and have defined musculature. I eat 3 meals a day with some protein related snacks in between. Always nice to tweak it out, though.
#196
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- VibeTribe
- 72,163 posts
- LocationLong Island, NY
Posted 26 March 2010 - 07:46 AM
oh. pardon me.There are rules in this thread and the first rule it tits or gtfo.
no tagging if this winds up elsewhere. I'm trying not to encourage my little sister to post such things on teh interbewbz.and judo was fun tonight.
here: http://www.twitpic.com/1az9rv
#197
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- VibeTribe
- 499 posts
Posted 26 March 2010 - 01:25 PM
oh. pardon me.
and judo was fun tonight.
Apparently, your bewbz look like a giant red x. You shoud probably get that checked out.
