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Time to get Fit thread

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who's signed up for a Turkey Trot?

the SIL signed up 4 of us for a 5k tmrw morning in Palm Springs. i ran one yesterday in 25:15 just to wake up the legs. hopefully it doesnt rain hard tmrw morning so we can start Thanksgiving off in the least lazy way possible.
 
lizard said:
Awesome, Kim!

Tonight—V

Workout:

10 Min Row Warm-Up

Cable X-over - 3x15
<superset>
Cable Lat Raise - 3x15

Romanian DL - 3x15
<superset>
Crunch - 3x15

DB Shrug - 3x15
<superset>
Calf Raise - 3x15

Cable Tri Ext - 3x15
<superset>
DB Seated Curl - 3x15

DB Wrist Curl - 3x15
<superset>
DB Reverse Wrist Curl - 3x15

Leg Ext - 3x10
<superset>
Leg Press - 3x15

Nutrition:

2 eggs, 2 whites, 1 potato
Nonfat Greek yogurt & 1Tb honey
Protein shake 24g
Dark turkey and peas
Protein shake 24g
Grapes
Pre-workout
Grilled tofu, raw broccoli and celery, quinoa (see below)
Grapes

6xzfIfT.jpg
Click to expand...

That a lot of volume. How many times per week?
 
stangmx13 said:
who's signed up for a Turkey Trot?

the SIL signed up 4 of us for a 5k tmrw morning in Palm Springs. i ran one yesterday in 25:15 just to wake up the legs. hopefully it doesnt rain hard tmrw morning so we can start Thanksgiving off in the least lazy way possible.
Click to expand...

I am and not because I want to be...:laughing
 
lizard said:
6x a week. I get it done in about 1 hour.
Click to expand...

I assume there is good periodization between muscle groups to minimize overtraining.

Also, whatever works for you is better than any internet advice!
 
Jogged an hour on hilly neighborhood streets this afternoon. Felt good. Earned tomorrow's turkey.
 

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Tonight was like Friday night at the gym! Somewhat empty so its like my personal gym.

Pain:

Rotator Cuff (the 4 classic movements) - 3x15
Face-pulls - 2x15
45 Lb plate OH shldr rotation - 3x12
DB Mil Press - 6x10
BB Mil Press - 5x10
Burpies - 8x10

Swallow:

2 eggs, 1 white, 1 potato, 1 small sausage
Nonfat Greek yogurt & 1 TB honey
Protein shake 24g
1/2 turkey and cheese sandwich
Protein shake 24g
Pre-workout
Muscle Milk 24g
Turkey, small serving mashed potatoes & stuffing & gravy
Protein shake 24g
Grapes
 
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Sharky said:
I assume there is good periodization between muscle groups to minimize overtraining.

Also, whatever works for you is better than any internet advice!
Click to expand...

Oddly enough, Stoppani’s program has you doing the same exercises two days in a row. I need to ask him about that. So tonight, I did my own routine.
 
lizard said:
Tonight was like Friday night at the gym! Somewhat empty so its like my personal gym.

Pain:

Rotator Cuff (the 4 classic movements) - 3x15
Face-pulls - 2x15
45 Lb plate OH shldr rotation - 3x12
DB Mil Press - 6x10
BB Mil Press - 5x10
Burpies - 8x10

Swallow:

2 eggs, 1 white, 1 potato, 1 small sausage
Nonfat Greek yogurt & 1 TB honey
Protein shake 24g
1/2 turkey and cheese sandwich
Protein shake 24g
Pre-workout
Muscle Milk 24g
Turkey, small serving mashed potatoes & stuffing & gravy
Protein shake 24g
Grapes
Click to expand...
Lizard, I'm not an expert in protein intake, but I've had conversations with some body builders about protein powder use and the amount that you're talking about is well over the mount that they recommend.

It's probably nothing, but I thought I'd throw that out there, perhaps you or somebody else on here is well versed in it.
 
Climber said:
Lizard, I'm not an expert in protein intake, but I've had conversations with some body builders about protein powder use and the amount that you're talking about is well over the mount that they recommend.

It's probably nothing, but I thought I'd throw that out there, perhaps you or somebody else on here is well versed in it.
Click to expand...

Lots of people say, 1 gram of protein per pound of body weight. Certainly not unconventional approach.
 
lizard said:
Oddly enough, Stoppani’s program has you doing the same exercises two days in a row. I need to ask him about that. So tonight, I did my own routine.
Click to expand...

If you are on gear no problem, but natural seems like a lot from my novice perspective. Again, if it works do it. Some people recover fast and there may be some subtle aspects of the routine that i have no idea about.

I do all kinds of unconventional stuff. Sometimes it works, sometimes not.
 
Climber said:
Lizard, I'm not an expert in protein intake, but I've had conversations with some body builders about protein powder use and the amount that you're talking about is well over the mount that they recommend.

It's probably nothing, but I thought I'd throw that out there, perhaps you or somebody else on here is well versed in it.
Click to expand...

Thanks for the head’s up. I weigh 150 and am trying to take in 150g a day. A little worried about bladder stones (fingers crossed).

I really need to drink more water.
 
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Sharky said:
If you are on gear no problem, but natural seems like a lot from my novice perspective. Again, if it works do it. Some people recover fast and there may be some subtle aspects of the routine that i have no idea about.

I do all kinds of unconventional stuff. Sometimes it works, sometimes not.
Click to expand...

The supplements I take have been very helpful. The pre gets me jacked up for my workout. The post helps me recover without soreness. But I will take a day off or adjust the workout per Stoppani based on bow I feel. I realize I’m no longer in my 20s and may never bench 235-245 again and I’m ok with that. I want to work out when i’m really old so I don’t lift that heavy anymore. Aging sucks.
 
Happy thanksgiving to all those in this thread that keep me motivated! You all rock!! :love
 
20 minute row

4 egg whites and two eggs
5 pumpkin ravioli
20oz protein shake
10oz mixed greens
8 chocolate chip cookies

Prolly going to eat some turkey too. Maybe row again. I don't know. Might be some ice cream and berry pie in my future too. Happy Thanksgiving my friends, may love touch you all.
 
I went to the gym last night.

12 minute row at full blast (Beau I have no idea how you can put so much time in on that thing, I was board out of my fucking skull. Props)

2 miles on the eliptical in 11 minutes, again board to tears.

4 sets incline bench with dumbbells as much as my shoulder could hack.

4 sets cable tricep extensions to fail.

3 sets cable face pulls till fail.

Uncounted sets of shoulder raises and curls just for the pump, shits and giggles. I get soo board at the gym and really have no plan when I’m there. I do what I feel.


Paddled with the outrigger folks this morning hard for 40 minutes. Best core workout ever and you get to be on the water.

Time to. BBQ and pig out with friends.

Happy thanksgiving y’all.
 
Normally, I'd go out for a 4 mile run (with hills) after getting the turkey and other stuff on their way, but my right knee (4 knee surgeries) has been acting up over the last week or so and complains about running. I listen to it, it will get better.

Going to do 1/2 hour with the heavy bag, always good to keep the hand speed up and keep the aligned bones robust. Just waiting for it to dry up a bit more outside.
 
Went light on the turkey and fixings today seeing as no gym for the last two nights due to other obligations.

Did about an hour or so of driveway basketball so don't feel so bad today. Plus did some mosh pit workout hitting the local black friday sale at Wally World.
 
Oh God I'm so fat right now :drool

Heading to Mt Rainier first thing tomorrow for some uphill ski practice. Weather looks perfect.
 
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