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Time to get Fit thread

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I'm getting the hang of the new Tonal workouts and experiencing some soreness. The wildfire smoke is pushing me inside more, so at least I have a healthy distraction now.
 
Moderately sore again today in the chest region. Did my pullups, all with the assist band (one knee), and it was a funny weird experience...like I could certainly do more than usual but then when I hit a wall I just needed a liiiitttle extra push to get there vs. complete failure. I like it.
 
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GYM

13-hour workday yesterday. Tired AF but showed up to keep momentum.

10-Min Dribble & Shoot Hoops
BB Military:
1x30​
4x10​
1x20​
5x10 - DB Lateral Raise
2x10 - DB Shoulder Press
5x10 - Cable Face Pull

FOOD

• Jamba Juice Greens & Ginger (very carby!)
• Spinach, Cherry Tomatoes & Pumpkin Seeds
• Banana
• Pro Shake
• Pre Workout
• Post Workout
• Turkish Dinner: Beyti Kebab

MACROS

Tbd
 
GYM
thu : aug 19

Light workout cuz tired.

20-Min Dribble & Shoot Hoops
2x10 - DB Curl
2x10 - OH Tri Ext w/Plate
2x10 - Cable Tri Ext
2x10 - Lat Pull
2x10 - Bar Dip
2x10 - Hanging Leg Raise
2x10 - Low Row Machine
10-Min Treadmill
10-Min Stationary Bike

FOOD

• McD Sausage McVomit w/Egg
• Boar’s Head Turkey Wrap & Coke
• Pre Workout & Doritos :twofinger
• 10 Gummy Bears
• Post Workout
• Poke Bowl: salmon, edamame, avocado, cucumbers, radish & rice
• 1 Banana

MACROS

Not sure…
 
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GYM
fri ~ aug 20

20-Min Shoot Hoops & Dribble
10-Min Row Machine
10-Min Stretching (God damn I am tight)
1x5 - Hanging Leg Raise
3x8 - Prone DB Chest Thing per Simeon Panda
5x10 - BB Incline
3x8 - BB One-Arm Incline
3x10 - Cable Decline
3x10 - DB Upright X Over
2x10 - Cable X Over

FOOD

• Apple
• 3 Eggs, 2 Bacon (P6 ~ C0 ~ F0) & 2 Ezekiel
• 1/2 Donut (Cal 165 ~ P2 ~ C19 ~ F9)
• Pre Workout
• 10 Gummy Bears
• Post Workout
• 5 Chocolate Malt Balls
• Sashimi, edamame, cucumber, rice, avocado

MACROS

Too bad I ate that 1/2 donut.

Cal 1720
Pro 70
Cal 197
Fat 73
 
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Do you really need to eat a lot more calories to put on muscle? Will you get just stronger but not put on mass if you maintain calories?
 
HappyHighwayman said:
Do you really need to eat a lot more calories to put on muscle? Will you get just stronger but not put on mass if you maintain calories?
Click to expand...
Calories don't add muscle, but they can add fat.

Building materials like protein supplements help build muscle.
 
HappyHighwayman said:
Do you really need to eat a lot more calories to put on muscle? Will you get just stronger but not put on mass if you maintain calories?
Click to expand...

Generally speaking to build muscle and get lean, per pound of bodyweight: Pro: 1.3-1.5 g; Carb: 1 g; Fat: 0.5 g

And results depend on many things. Your workout routine.. technique & effort… genetics.. consistency*, etc.

*If you follow my posts in the last 1-2 months, you can see my diet basically sucks. My target is Cal 1600 P150 C100 F75. I’m not shy about posting my McDonald’s meals. I post everything. Even though I’ve gained most of my pre-Covid strength, I am still +15 pounds. And that’s all diet.

Regarding nutrition and also workout programs, this is my source. Well worth the monthly $15:

https://www.jimstoppani.com/
 
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GYM
Saturday ~ August 21

15-Min Run-Dribble-Shoot
3x10 - Cable Face Pull
3x10 - Low Row
5x200 Feet - Farmer Carry w/Plates
3x10 - Calf Raise
3x10 - Leg Press
BB Military Press
2x20 Super Lizards™℠®©​
5x10​
1x8​
5x10 - DB Lateral Raise
1x8 - DB Lateral Raise Neg Rep

FOOD

• Orange & Nectarine
• 3 Eggs & 1 Slice Wheat
• Cake Donut
• Pre Workout
• 10 Gummy Bears
• Post Workout
• Unagi Don :love

MACROS

TBD

BROMANCE OF THE DAY

Chad Fucking Everett.. handsome-er as he aged. He checked out at 75; thanks lung cancer :rolleyes
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chad-everett.jpg
 
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GYM
sunday ~ aug 22

Light workout. Gonna work on nutrition and resting shoulders this week.

15-Min - Run, dribble & shoot hoops.
30-Min Stretching with Band:
Delts​
Pecs​
Tris​
Lats​

FOOD

• 4 Eggs & 1 Slice Ezekiel
• Black Plum
• Pro Shake
• Pre Workout
• Post Workout
• Greek Salad
• Chicken & Rice

MACROS

TBD

RESPECT OF THE DAY

The only person in the history of the United States to be named a high school All-American in three sports:
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NWHMPKOIM5BBJHXP3FCR2MFANE.jpg

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8de4c52e3763edf7344674211ea7a93e.jpg
 
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Only see two sports pictured Lizard what's the third?

Anywho.... yesterdays workout

3x12ish flat bench
4x10 butterfly
4x12 iron cross decline flys
4x12 reverse grip tricep pulldowns
2x10 regular tricep pushdowns near max weight

tried to use the treadmill but left knee has been balky ever since I spent hours in my attic working on my AC condensate drain line. Gym took down the heavy bag so can't do that for cardio but I did notice they got some new rowing machines so may hit those for after workout cardio.
 
Dan, tried much of the NAD+ tech sups yet?

Last few workouts:

1:12:25
TIME
141 bpm
AVG HR
177 bpm
MAX HR
841 C
CALORIES


1:20:30
TIME
139 bpm
AVG HR
181 bpm
MAX HR
874 C
CALORIES


1:07:26
TIME
134 bpm
AVG HR
173 bpm
MAX HR
707 C
CALORIES


1:06:26
TIME
136 bpm
AVG HR
173 bpm
MAX HR
712 C

I have my Garmin using Cardio as the workout format cause the weight training thing is pretty useless for my needs and I don't have time to stop and input data using my self prepped HIIT workout.

Workouts are usually one of 2w/ with some light variation. All circuits are non-stop with little to no rest in between exercises. I'll take a minute or so in between circuits, but no more than that and I never sit on anything to rest. Standing rest only...

DAY 1:

Circuit 1:

Leg press: 150R @130lbs X4
Calf Raises: 60 @ 135lbs X4
Seated Chest Press: 20-10R @ 45-90lbs X4 (Superset w/ below)
Seated Smith Incline 45 degree Chest Press: 20-10R @ 35-55lbX4

Circuit 2:

Tricep cable pushdown: 20-10 @ 45-72.5lb X4
Seated Cable fly: 20 @ 25 X2; 10 @ 30lb X2
Lying side leg lift: 25 @ body weight X4
Cable Glute lift: 15 @ 65lb X4 (superset w/ below)
Single leg bench squat: 15 @ Bodyweight X4

Circuit 3:

Bench dip: 20 @ Body weight X3 (Superset w/ below)
Rope Pushdowns (Rogue grip): Failure @ 40
Cable Chest single cross press: 20 @ 25lb X4 (superset w/ below)
Dips: Failure @ Bodyweight

DAY 2:

Circuit 1:

Inverted grip bicep pullups: 15 @ BW X3 (warmup)
Straight bar Lat pulldowns: 20-14 @100-160lb X4
Angle straight bar row: 20-14 @100-120lb X4
EZ Curl bar standing ball feet curls: 14-10 @ 60-80lb X4
Low back extension: 15 @ BW (8 second count) X4

Circuit 2:

Seated Smith Shoulder Press: 20-14 @ 25-55lbs X4
Standing Smith barbell curl: 14 @ 50lbs X4
Dumbell latteral raises: 15-11 @ 15-20lbs X4
Decline head crusher ab crunch: 25 @ BW X4
15 degree incline reverse fly: 15 @ 25-30lbs X4

Circuit 3:

Farmer carry: 1 @ 90lbs X2 (4:00 minutes)
Front lateral cable: 15@ 15lbs X4
Standing reverse alt hammer: 14 @ 40lbs X4 (superset w/ below)
Cable max contraction Rogue grip curls: 14 @ 35lbs (failure)
40lb band Ab side twist: 15 @ 40lb (2 second hold)
Lower ab bench leg lift: 20 @ BW
Facepulls: 15 @ 45lbs X 2 (both sets at end of workout)

Stretching...

I'll sub other exercises in as I get bored or want to try something new. There's a few leg exercises I don't do regularly but slot those in as well. I use my Marpo rope trainer in between sets at times too, but not regularly cause Marpo hasn't sent me the bolt down bracket I need...
 
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^—— holy moly!!!

PS - I haven’t yet tried the NAD supps. Thanks for asking!
 
I'm trying some for the first time. Read David Sinclair's book and read a fair amount on them. Interesting tech...worth a shot. I mean, when Covid is out there running around like kids selling gum at the border, why not try something new?

BTW, reading that summary of mine, I'm over training for sure. I should cut those down to 3X sets me thinks...
 
Holeshot said:
I'm trying some for the first time. Read David Sinclair's book and read a fair amount on them. Interesting tech...worth a shot. I mean, when Covid is out there running around like kids selling gum at the border, why not try something new?

BTW, reading that summary of mine, I'm over training for sure. I should cut those down to 3X sets me thinks...
Click to expand...

Thanks, I will check out Sinclair’s book. In his Joe Rogan podcast, he said his doesn’t recommend BCAAs but he didn’t explain why. Hopefully I don’t grow a second head.
 
lizard said:
In his Joe Rogan podcast, he said his doesn’t recommend BCAAs but he didn’t explain why. Hopefully I don’t grow a second head.
Click to expand...

I have been doing BCAA's on workout days to help get some building blocks into the machine and other than that annoying talking zit I haven't seen any issues. :teeth

Although I really wish Cherry Limeade flavors would burn in a nuclear inferno. I accidently bought my BCAA mix in that flavor and it is the worst.
 
Anyone familiar with Bill Phillips? He founded EAS, sold it for $$$, and also authored Body for Life. I credit him for introducing me to nutrition and supplements.

Anyhoo, got the ‘rona in January 2020, thought he was immune so passed on getting jabbed, then caught the ‘rona again and nearly got taken out.

https://www.kktv.com/2021/08/25/fitness-coach-oxygen-using-wheelchair-after-2-month-covid-19-battle/

Before and after:

Bill-Phillips-Covid-before-and-after-pictures-show-dramatic-deterioration-lailasnews-5-scaled.jpg

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Fitness-icon-Bill-Phillips-hospitalized-with-Covid-19-Delta-Variant.jpg

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Bill and his lovely wife:
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bill-and-maria.jpg

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Somewhat related to this thread and my post, her before and after:
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mcp.jpg
 
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