Workout(bro protein111! 11111 steroids) thread!

[Aum]

What kind of routines are you guys on?

Typically I've been doing crossfit workout of the days a bit after I wake up, and a variety of interval cardio work outs about 3 hours before I get ready for bed. Cardio typically involves 3-5 mile jogs, sprinting every second light poll, pushups every third. Fire academy requires a lot of cardio, and a lot of explosive energy =/.

On days I don't want to do crossfit I'll just do a kettlebell routine(Ironcore ftw - who doesn't like being called a sissy every 5 minutes, right comrades?)

Been on this routine for about three months going from a biking/running routine and seeing huge improvements in my cardio and overall strength.

I don't take any supplements, been sticking to a paleo diet for the past month or so(and it makes a huge fucking difference.)

Anyone else a workout nerd? Criticize me, gimme input, whatever.

If anyone else has been through fire academy gimme some tips. The entrance exam was easy, finished with plenty of time before I started my new routine, everyone says CPAT is a lot harder.

inb4 trolls, etc~

[Rellika]

I worked for LAFD in California for 2 years before moving to Illinois and taking a job with a Fire department out here.

After having taken the CPAT 3 times in order to maintain it during hiring processes I can tell you the way your training should be more than fine for being able to pass it. Its mostly cardio. 10 events with the most difficult event being the stair master, which you have to do for 3 and a half minutes wearing 75 pounds of weighted vest. I think the setting is set to 1 stair every second. So practicing on the stair master at your gym is a great way to get ready for it. I think the last time I passed it my time was 7 mins 46 seconds your allowed 10 mins 15 seconds if i remember right.

Also, with all the cardio and calorie burning workouts your doing you might want to consider taking Glutamine. Its a powder that helps your muscles recover quicker and slows the lactic acid buildup caused from muscle stress.

[oldhead]

No gym for home, work out floor with 30, but is it for 20 like 30 lb when you no lift it to be for men, for 30 lbs instead? or half is 10 for 20 pounds?

UMM HOW i word this... ok u take 20 lbs no lifting for 30lb if guy, so divide 2 u dont sit, u get 10 but for guy it no 30, so 20 would be for guy if u werent a girl ?

[nalkin]

p90x here

[Eternal-Elf]

p90x here

Agreed

[Eastwood]

I hit the gym and do conventional weight training stuff, some runs, pushups and situps for Army APFT tests.

This semester in addition to an hour and a half a day in the gym, which I really enjoy, I'll be doing organized PT 3 days a week and riding my bike around 70 miles mon-friday.

I figure I'll be in good shape, I usually am anyways.

EQ kind of gets in the way of good fitness routines for me, when you get glued to your chair it's tough to eat those meals, drink those shakes, and just basically move around.

I HATE walking into the gym after sitting on the computer for a few hours gaming. I generally don't play until the evening anymore.

[Lill-Leif]

3-4 days each week with floorball, weight lifting and some running. Swimming for the periods when Im injured (which was too many weeks last year including bruised ribs and feet problems). Creatine and caffeine before workout. Protein after :)

[Rellika]

3-4 days each week with floorball, weight lifting and some running. Swimming for the periods when Im injured (which was too many weeks last year including bruised ribs and feet problems). Creatine and caffeine before workout. Protein after :)

If you look around online there are a'lot of emerging energy drinks that are loaded with vitamin B instead of caffeine. And you'd be surprised how much of a surge of energy it gives you. This is what Ive picked up in the past, tastes really good for having no sugar in it.

http://www.xsblast.com/

[Aum]

\10 events with the most difficult event being the stair master, which you have to do for 3 and a half minutes wearing 75 pounds of weighted vest. I think the setting is set to 1 stair every second. So practicing on the stair master at your gym is a great way to get ready for it. I think the last time I passed it my time was 7 mins 46 seconds your allowed 10 mins 15 seconds if i remember right.



Ah, I have a weight vest that I've been meaning to schedule in times to run up and down staircases at a building downtown here as well. I don't have a gym membership because 90% of a gym is a waste of money for me. Lifting machines don't do anything, I have all the free weights I need, and I can do cardio outside on my own. Only reason I'd get one is for a stairmaster =/.


Also, with all the cardio and calorie burning workouts your doing you might want to consider taking Glutamine. Its a powder that helps your muscles recover quicker and slows the lactic acid buildup caused from muscle stress.

I'll look into it, thanks for the tips!


I hit the gym and do conventional weight training stuff, some runs, pushups and situps for Army APFT tests.

This semester in addition to an hour and a half a day in the gym, which I really enjoy, I'll be doing organized PT 3 days a week and riding my bike around 70 miles mon-friday.

I figure I'll be in good shape, I usually am anyways.

EQ kind of gets in the way of good fitness routines for me, when you get glued to your chair it's tough to eat those meals, drink those shakes, and just basically move around.

I HATE walking into the gym after sitting on the computer for a few hours gaming. I generally don't play until the evening anymore.


I suggest looking into Crossfit if you're strapped on time. It's a little difficult to start because of all the different workouts/some equipment you need, but after that it can all be done from home, and it's typically one of the hardest full body workouts I've ever done, and leaves plenty of time for EQ :P

I'm also very anti-gym though. For the 30-60 dollars a month most cost in the first 5 months you can buy pretty much a full set of decent equipment and never need to go to a gym again.

[ShadowWulf]

I have a dutch Shepherd, an endurance herding dog. As my workout partner I force myself to keep up with him on runs and hikes 3+ miles in duration. He has become my primary motivation to get healthy and fit again and im grateful for that opportunity.

What I really need to work on is a proper affordable diet and move myself away from these fatty foods all too common in markets, I have a migh metabolism so i never put on any significant weight but I know it still harms me in non visual ways (like my heart, endurance, etc).

[eqholmes]

Monday- Chest/tri's 2hours, 7-9 different lifts 3-5 sets and 4 reps with 3 sets or 8-12 with 5 reps.
Rotating every 5 weeks from low rep to high rep

Tuesday- Bi's/shoulders 90min. 5-7 different lifts once again same with sets reps. Basketball at the my former college with the team 2 hours.

Wednesday- Back 1 hour, 5 different lifts.

Thursday- Legs 2 hours, 7-8 different lifts. Basketball at my college 2hours again.

Friday- Rest

Saturday- full circuit 1hour intense high rep 5-6 different exercises depending on what I felt I didn't work hard enough.

Sunday- basketball at college 2 hours

I'm 6'4 220lbs, intake roughly 140-200 grams of protein daily, also use no-explode/multi vitamins. Drink 100-150 oz's of water daily and take in roughly 3000-3500 cals.

Also no alcohol, it will dehydrate your muscles, which in return will take longer to repair the torn muscles.

[TigerWoods]

Man, if you guys told your gay gym buddies that you play'd EQ, they might not teabag you at your next frat boy party.

[Rejuvenation]

*Waits for Shaere to chime in*

[Qaedain]

This is a straight copy/paste from my workout log:

FOUR DAY SPLIT

Tuesday (8/17):
Flat Bench: 5/5/4/4/3 @ 205
Incline DB Press (Hammer): 5/5/5/5/4/4 @ 65
Incline Flyes: 3x8 @ 35
Bicep Curls: 3x5 @ 75

Wed (8/18):
Calf Raise: 3x8 @ 425
*SS* Weighted Situp: 3x8 @ 70
Squats: 6/6/5 @ 255
Hamstring Curl: 3x8 @ 105
*SS* Weighted Leg Raise: 6/6/6 @ 35

Fri (8/20):
Shoulder Press: 8/7/6 @ 110
Hammer Curls: 8/8/8 @ 70
Reverse Wrist Curls: 7/6/5 @ 105
Sitting Rows: 3x8 @ 130
Reverse BB Curl: 3x8 @ 80
Lateral DB Raise: 3x7 @ 25

Sat (8/21):
Chinup: 6/6/6/5 @ BW+10
Dips: 8/8/7 @ BW+60
Deadlift: 2x8 @ 300
Skullcrushers: 7/5/4 @ 70
BB Row: 7/6/5 @ 140

I'm currently on a cutting cycle, which means I'm eating a 40/30/30 diet at about 1800 calories. My bodyfat is somewhere around 15% at 180 pounds, and I'm working towards 9% at 170 pounds. My next bulk cycle I'd like to improve my lean weight up to 180 pounds at 9% fat, and I'll be doing that with another round of 3500 calories/day @ 40/30/30.

As for supplements, it's about 40g of 100% whey protein powder, 2.5g of creatine, 3600mg of Omega-3 and 1+ gallon of water every day. I don't believe in any other form of supplementation, legal or otherwise.

//EDIT: If it isn't clear from my plan, I do bodybuilding, not strength training.

[eqholmes]

Man, if you guys told your gay gym buddies that you play'd EQ, they might not teabag you at your next frat boy party.

Hello Mr.Troll, I’ll indulge you, much as I guess you indulge yourself in a pint of Ben & Jerrys triple chocolate covered cock a day. If you lack the understanding of that, I'm saying that you’re probably just a jealous fat bastard and so you try to put people down that are better than you. Only teabagin that would be going on is when I dunked it on you fat pale ass. I also doubt you lack the understanding of that statement. Thank you come again.

[ukaking]

Monday- Chest/tri's 2hours, 7-9 different lifts 3-5 sets and 4 reps with 3 sets or 8-12 with 5 reps.
Rotating every 5 weeks from low rep to high rep

Tuesday- Bi's/shoulders 90min. 5-7 different lifts once again same with sets reps. Basketball at the my former college with the team 2 hours.

Wednesday- Back 1 hour, 5 different lifts.

Thursday- Legs 2 hours, 7-8 different lifts. Basketball at my college 2hours again.

Friday- Rest

Saturday- full circuit 1hour intense high rep 5-6 different exercises depending on what I felt I didn't work hard enough.

Sunday- basketball at college 2 hours

I'm 6'4 220lbs, intake roughly 140-200 grams of protein daily, also use no-explode/multi vitamins. Drink 100-150 oz's of water daily and take in roughly 3000-3500 cals.

Also no alcohol, it will dehydrate your muscles, which in return will take longer to repair the torn muscles.

As someone thats been an athelete for as many years as I can recall, I've never seen even the most hardcore lifters workout this long. Havent studies shows you arent getting anything out of it after an hour or so? Im totally not being a troll on this, seriously asking about the benefits you are gaining by putting that many hours in the gym as opposed to the traditional time most bodybuilders and powerlifters put into their workouts?

[Lill-Leif]

ukaking: you are correct, after about 45-60min of weight training the cortisol lvls begins to rise to lvls that will break down your muscles which contradicts the purpose of the workout.

[azeth]

Kash and I do p90x everyday. Before the summer started we were doing the full routine, think we actually got to 115 days consecutive, during the summer we just do cardio and kempo x.

I stopped doing MMA in May because i broke my PINKY lol.. but I'll be heading back to it I'd guess around November. During the summer I really have no interest in working out too hard considering the effort we put in earlier in the year to tighten up for the beach.

Summer = naps, everquest, beers, beach.

edit/note: i didnt stop because of the pain, it's just impossible to avoid it being rebroken every fight.

[Rellika]

Hello Mr.Troll, I’ll indulge you, much as I guess you indulge yourself in a pint of Ben & Jerrys triple chocolate covered cock a day. If you lack the understanding of that, I'm saying that you’re probably just a jealous fat bastard and so you try to put people down that are better than you. Only teabagin that would be going on is when I dunked it on you fat pale ass. I also doubt you lack the understanding of that statement. Thank you come again.

QFT

[Rellika]

ukaking: you are correct, after about 45-60min of weight training the cortisol lvls begins to rise to lvls that will break down your muscles which contradicts the purpose of the workout.

Quoted for Wrong

This only happens if you train like a moron and don't intake a proper amount of carbs prior to working out, as well as stay hydrated throughout your routines. It also depends on what kind of weight training your doing, the rest in between, and the intensity.

Cortisol is released when the body has run low on calorie stores to fascilitate the breakdown of fat and muscle into amino acids to be used as energy. So when you deplete yourself with a retarded diet and inproper training techniques like so many people do this is a very possible outcome.

This is a big reason why the recommended time to drink a protein shake or eat a high protein meal is shortly before a workout, or up to an hour after to combat the affects of cortisol and feed the muscles you just raped.

[Straif]

Let me first start by saying I was REALLY hesitant to get into this post.

There is a lot of masturbatory talk on the internet on the subject of fitness. The anonymity of the internet turns everyone into an expert. I'm not knocking anyone here, but I want to remind people that when it comes to physical conditioning, you need to know why you do it.

I work predominantly with people who use their fitness for their sport / work. (i.e. Fighters, First Responders, Military Personnel, etc.) Each person is his or her own entity. Their training is specific to the individual.

Without doing a face to face evaluation to know a person's work capacity and current level of fitness, there's no way I (or ANYONE) can give you solid advice like "Do A, B, C and you'll be swole son".

I want to stress a couple of points in general.
1) Have a goal. An obtainable one. If you don't know "why" you're training than you're wasting your time.
2) You can't out-work a shitty diet. Fix it if it's broke
3) Your training needs to be yours and yours alone. Don't follow another person's plan.
4) Recovery is equally (if not more) important as training itself.

The most important thing you can do is be honest with yourself. Brutally honest. Training is not one size fits all. Someone who trains to be a competitive bodybuilder isn't going to be doing the same training as someone competing competitively in Brazilian Jiu-Jitsu. Track your progress. Embrace what works and get rid of what doesn't. If you stagnate or plateau, you'll have a log of everything you need to know in front of you and can adjust your training accordingly.

Also: Be skeptical of ANYONE who gives you advice. (Including myself right now). Take it with a grain of salt.
Crossfit is an interesting program. It gets people up off the couch and out of the house. But it isn't an end all be all. P90x falls into the same category.

If maintaining a physique in attempt to increase your chances at getting laid or whatever, than by all means. If your like me and other like-minded individuals who have to worry about getting caught in a choke, carrying a causlty, or having someone throwing fists at you with bad intentions. Fitness takes on another meaning.

Be honest, Be diligent, and work hard. You won't miss your mark.

[dscar23]

Supplements are highly overrated. I reccomend a preworkout supplement if you smoke weed like me and need the added energy boost.
s
I took creatine last winter and it blew me up but my rep maxes didnt increase. got off it and have been lifting all summer I'm not benching more than I did on creatine.

just drink alot of skim milk (i drink a gallon every 2 days) and make sure you eat right. eating right is the most important thing

[ukaking]

Straif,
Very valid points and more what I thought I would be reading when coming on here. Is it me, or do you get the feeling the people that claim to lift the most are also the "pew pew pew" people you speak of?

[Aum]

Well said straif. The biggest thing I like about the crossfit program is it is typically a full body workout, and allows me to be brainless about it and follow their routine. A bicep curl isn't going to help me become any more functional. It won't help me lift a ladder, carry a patient, or give me
the cardio to keep going. At least not much. I need to work everything if
I'm going to beable to perform like I need to.


That's the biggest problem I have with gym equipment. Might make
you pretty, but it's not going to help you function too much, which is what I need.

[Straif]

Straif,
Very valid points and more what I thought I would be reading when coming on here. Is it me, or do you get the feeling the people that claim to lift the most are also the "pew pew pew" people you speak of?

People like to boast and brag a lot. That's why there are mirrors in gyms.
I tend to take a humble approach. Your actions speak louder than words and someone, somewhere might be working ten times harder than me.
Show don't tell. My deadlift 1RM or other PR's don't mean shit to anyone else but me. So I question a person who has a psychological need to talk about their achievement's.


Well said straif. The biggest thing I like about the crossfit program is it is typically a full body workout, and allows me to be brainless about it and follow their routine. A bicep curl isn't going to help me become any more functional. It won't help me lift a ladder, carry a patient, or give me
the cardio to keep going. At least not much. I need to work everything if
I'm going to beable to perform like I need to.

That's the biggest problem I have with gym equipment. Might make
you pretty, but it's not going to help you function too much, which is what I need.

Most of my programming is built around the Crossfit concept: Compound movements. Training is only effective if it transfers to the real thing. The real thing being work / sport / whatever.

My beef with P90x and Crossfit is that it's randomized and unstructured. It'll build a good foundation but other aspects of fitness suffered because of it. But just because it doesn't mesh with my goals doesn't mean it doesn't work. If the work is done and it produces results, the training is working.

[azeth]

Ya Straif I've been doing p90x for about 3 years now, I'd say between 5-6 total 90 day cycles on it. I've heard a lot of people griping about how it doesn't build muscle, or is too high impact etc.

Like you have said in posts above, if your doing work and seeing results then it's for you. My background is athletic, baseball and soccer in highschool and college, currently doing MMA so doing high impact work outs for an hour a day is what my body is use too.

A lot of friends come from more of a Football/Beach body background and I tell them p90x is probably not for you. Hitting the gym with free weights and playing the beefy role versus the flexible role is just what their bodies are use to.

I like when people pick up working out again, or even start for the first time because they see immediate results. Anybody who I've pushed p90x on comes back after like 2-3 weeks with a washboard saying "wow thanks man"

[Straif]

The funny thing is in all of this is that physical conditioning isn't new. The only difference is that we went from a civilization that had it built in to our everyday lives to living a homogenized lifestyle and trying to make time for it.

Training isn't anything more than picking shit up and putting it down. Plus working genuinely hard at it. :p

[Rellika]

It isn't new, but with advances in medicine and technology its been much more tested and studied over the past 4 decades as far as what is most affective. Fitness now spans a wider range of diet and training techniques than it ever did.

[Straif]

It isn't new, but with advances in medicine and technology its been much more tested and studied over the past 4 decades as far as what is most affective. Fitness now spans a wider range of diet and training techniques than it ever did.

This is true, which is why most elite professional athletes train in secret and notable coaches are highly sought after. But in a very broad sense of fitness and conditioning, most people don't need to complicate things as much as they do. I used to fret over specifics, luckily I met a coach who brought me down to earth. I know a few people who take training down to a science, and they work to gain only a tiny improvement. However most of them have a training history that spans 7+ years. Fractions of a second means a win or a loss in their world.

I spent a year building a solid foundation before I was allowed to start formal training.

[eqholmes]

I was not trying to boost about my lifting, it’s just something I have done my whole life. I played college basketball, but never worked out as intense or as much as I do now. I took many personal fitness related classes, which my major was, Business Management and my minor was Exercise Physiology. Basically I will be opening my own gym here shortly once my Business plan is finished up (lots of fun writing up a 200 page report). As for lifting for multiple hours, as long as you are resting enough, eating correctly, and liftly correctly you will see more gains.

Truly if I was boosting pics would be involved. Rellika I will say it does sound as if you know what you’re talking about and I respect it. Lastly that is only a little bit of my workout and clearly it changes month to month, but it is a good baseline of the intensity/duration.

If anyone wants any tips or anything I am always more than willing to assist people.

Also p90 and stuff isn't for me, not quite my thing. I prefer the more tradational lifting, but each person has their own preferences, and as they say you can't fuck with results.

[nalkin]

I spent a year building a solid foundation before I was allowed to start formal training.

If you don't mind my asking, what is it that you train for?

[Straif]

If you don't mind my asking, what is it that you train for?

Brazilian Jiu-Jitsu.
Began practicing 3 years ago. Florida just recently passed a bill authorizing sanctioned amateur Kick Boxing / MMA so I figured I'd go full steam.

Dabbled in Kendo, Boxing, and Taekwondo in high school. But I was a fat kid with low self-esteem. So my competitive nature was discouraged.

[TigerWoods]

I wish EqHolmes would send me a video of himself pulling an airplane with the bulging biceps in his penis.

[Itchybottom]

Dabbled in Boxing, and Taekwondo in high school.

That must have been confusing as all hell. "Keep your hands at your face, guard your grill!" and "Keep your hands center mass, shift your weight to your other foot, kick!" I was in aikido (Northwest Defensive arts) for 7 years, and taekwondo prior to that in Korea as a child. I had similar confusion with keeping both feet on the ground. I never understood the whole guard your grill bit in boxing. Hands go easily into the face with a palm grip and a shove.

The only thing I really do any more for physical fitness is basically don't drive anywhere. Biking places (aside from having to find a secure place to lock it up) keeps me fit enough. My heart rate stays plenty high even though it's low impact, because I ride with traffic, and I tend to ride straight down the center divider (safer than the shoulder in most places here.) The constant honking always sends my pulse through the roof. I still squeeze a tennis ball, and lift weights when I need a mid-day energizer but 90% is keeping sugar out of my diet and staying hydrated. Used to like climbing, but a car accident busted my right clavicle in two places and I just can't get the leverage I need anymore without having to chew Vicodin ES like they're candy the next day. I loathe cars.

[Straif]

The constant honking always sends my pulse through the roof.

Lol. Sounds like me when I'm actually driving. /rageee

I never gave martial arts any serious attention while I was in school. I wanted to as it's always been an underlying passion of mine but I under sold myself and my ability. Thus, I stayed home and played EQ lol.

My stint with boxing didn't allow a learning curve. You got hit. Needless to say, I did learn to keep my hands up. :p