Current Events > How are your fitness goals coming along, CE? Part III

(+) Yeah! (+)

oh just finished week 4 of the program im on

did some kettlebell swings on this one (though they used db in the vid)

62lb 30 reps x 3 sets....fuck man...my posterior chain is dead iykwim

Romes187 posted...

burgers and beer sound aight

i have some #chill coming for delivery in the next hour and have a few bottles of wine

but i think we're doing mango chicken, avocado salad, and cheese raviolis for dinner tonight

Nice we got some delivered today. I'm just dining natty light though. Probably just picking up some burgers from a local burgeria

Romes187 posted...

oh just finished week 4 of the program im on

did some kettlebell swings on this one (though they used db in the vid)

62lb 30 reps x 3 sets....fuck man...my posterior chain is dead iykwim

;)

I'm on my second week of my third cycle of 5/3/1 for beginners. Actually surprised that the heavy loads have felt so light considering my weight loss but I probably just fucked that up by writing about it

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you don't cook your own burgers? we actually have a red robin which i know i know...its kinda chain food and medium quality usually...but this one is nice and clean and does a damn good burger for like $7

otherwise we have frozen patties that for some reason my wife likes when I boil (they stay together because they are the premade frozen patties) them...

i just like straight burger patties because its kinda keto and delicious

Balrog0 posted...

I'm on my second week of my third cycle of 5/3/1 for beginners. Actually surprised that the heavy loads have felt so light considering my weight loss but I probably just fucked that up by writing about it

whats your bench 1 rep?

Romes187 posted...

you don't cook your own burgers? we actually have a red robin which i know i know...its kinda chain food and medium quality usually...but this one is nice and clean and does a damn good burger for like $7

otherwise we have frozen patties that for some reason my wife likes when I boil (they stay together because they are the premade frozen patties) them...

i just like straight burger patties because its kinda keto and delicious

Boiled hamburgers? :|

I don't go for 1rms but my calculated bench based on my last workout was... 154.7 (137.5x5)

Squat, 199.1 (182.5x4)
Deadlift, 211 (187.5x5)
Ohp, 90 (75x7)


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Romes187 posted...

you don't cook your own burgers? we actually have a red robin which i know i know...its kinda chain food and medium quality usually...but this one is nice and clean and does a damn good burger for like $7

otherwise we have frozen patties that for some reason my wife likes when I boil (they stay together because they are the premade frozen patties) them...

i just like straight burger patties because its kinda keto and delicious

Oh yeah I mean I actually would normally have monthly burger patties from a local meat shop (they separate them into whatever size you want, I was getting 1/2 lb patties, 20 lbs/month

But they stopped doing that during covid and I just kinda feel like a local place I would go to Friday night sometimes anyway, you know?

It's called skinny js, has a few specialty burgers n stuff

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Just wanna post my routine again, I modified it alot but I need suggestions for additional accessory workouts:

D1: Leg Power
-Squat 3x5
-Deadlift 3x5
-Power cleans: 3x3
-Lunges 3x10
-Calves 4x12
-Abs

D2: Upper Power
-Bench 3x5
-Rows 3x5
-Incline bench 3x10
-Pullups
-Rows 3x10 (lighter weight)
-Skullcrushers
-Barbell curl

D3: Rest

D4: Leg Hypertrophy
-Squat 3x10
-Barbell hip thrust 3x10
-Jefferson squat 2x10 (I'm going to switch this out to front squat this week, likely)
-Romanian dead lift 2x10
-Lunges 3x10
-Calves 4x10

D5: Chest + tri
-Flat bench 3x10
-Incline bench 3x10
-dumbell flys (I've been skipping these cuz I hate em and I have no other alternative with free weights. I don't have heavy enough dumbells for dumbell press)
-Skull crushers
-Overhead tricep extensions

D6: Back + bi
-Rows 3x10
-Pullups
-Power cleans 3x3
-Shoulder press
-Dumbell rows 3x10
-rear delt raises 3x10
-lateral delt raises 3x10
-barbell curls
-dumbell curl
-barbell shrugs

I have about 50 minutes for each day. I wake up extra early for back day since I piled on shoulders and traps and I tend to do more.

Sets per week:
Chest: 12 (assuming I skip flys)
Back: 12 quality sets not including pullups, shrugs, deadlift, or cleans
Bi/Tri each: 9

Lastly, my volume isn't super high, but my intensity with the compound lifts is usually pretty high, maybe too high. My RPE is usually like 8-9.

Also my left shoulder is fucked up, I can't do pushups or close grip bench, which hurts my tricep workout. I'm pretty sure I have impingement.

Balrog0 posted...

I don't go for 1rms but my calculated bench based on my last workout was... 154.7 (137.5x5)

Squat, 199.1 (182.5x4)
Deadlift, 211 (187.5x5)
Ohp, 90 (75x7)

Thats actually not bad considering your bodyweight.

Billy__Beane posted...

Just wanna post my routine again, I modified it alot but I need suggestions for additional accessory workouts:

D1: Leg Power
-Squat 3x5
-Deadlift 3x5
-Power cleans: 3x3
-Lunges 3x10
-Calves 4x12
-Abs

D2: Upper Power
-Bench 3x5
-Rows 3x5
-Incline bench 3x10
-Pullups
-Rows 3x10 (lighter weight)
-Skullcrushers
-Barbell curl

D3: Rest

D4: Leg Hypertrophy
-Squat 3x10
-Barbell hip thrust 3x10
-Jefferson squat 2x10 (I'm going to switch this out to front squat this week, likely)
-Romanian dead lift 2x10
-Lunges 3x10
-Calves 4x10

D5: Chest + tri
-Flat bench 3x10
-Incline bench 3x10
-dumbell flys (I've been skipping these cuz I hate em and I have no other alternative with free weights. I don't have heavy enough dumbells for dumbell press)
-Skull crushers
-Overhead tricep extensions

D6: Back + bi
-Rows 3x10
-Pullups
-Power cleans 3x3
-Shoulder press
-Dumbell rows 3x10
-rear delt raises 3x10
-lateral delt raises 3x10
-barbell curls
-dumbell curl
-barbell shrugs

I have about 50 minutes for each day. I wake up extra early for back day since I piled on shoulders and traps and I tend to do more.

Sets per week:
Chest: 12 (assuming I skip flys)
Back: 12 quality sets not including pullups, shrugs, deadlift, or cleans
Bi/Tri each: 9

Lastly, my volume isn't super high, but my intensity with the compound lifts is usually pretty high, maybe too high. My RPE is usually like 8-9.

Also my left shoulder is fucked up, I can't do pushups or close grip bench, which hurts my tricep workout. I'm pretty sure I have impingement.

Thats actually not bad considering your bodyweight.

Only things that stands out in any way to me is maybe sub a hammer curl in for one of your bicep curls or add it if time allows. It'll work your brachialis better.

Also, lower chest. Normally I'd say dips because it would help with your tricep concerns a little too. It may not work with your shoulder though. If push ups at different angles are doable some incline push ups are easy to fit in. Decline bench maybe?

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@Billy__Beane the only thing I would add personally is something like a hyperextension or Nordic curl, feels like your posterior chain is getting a little less work than the other groups

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Runners: I started a routine that has me doing 3x8 moderate effort barbell squats twice a week. I did it this week, felt kinda good not super hard.

It WRECKED my runs, though. Is this something I'll just get used to? How do you combine weighted training and running? My legs are so tired this week

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My take on a before/after. The before was from a few years ago. I remember I was playing with my dog, and her favorite game was tag. She loved nothing better than to be chased. On this particular day I was only able to chase her for like 20 seconds and I was panting and out of breath. It was kind of a wakeup call that I'd begun to let myself go. I wasn't visually in awful shape, but I felt like shit, had no stamina, and I was definitely trending toward what they call skinnyfat. I get discouraged sometimes because I'm still more along the lines of skinny than legit muscular and lots of guys on CE alone are way stronger, but I'm trying to keep in mind how far I've come. In the first picture I could barely do 5 chin-ups, now I can do more than that while wearing 40 pounds of extra weight. I had tried riding my new bike around the time of the first picture and got a little carried away, then all but collapsed in the shower afterward because I had nothing left and I felt like I could barely move. Now I can do 80-mile bike trips (on the same heavy-ass mountain bike) with a 20-pound backpack in 90 degrees. I could barely run for 30-45 seconds, now I can jog miles and miles and feel better than before I started. It's been pretty slow and I'm not really where I want to be, but I'm slowly getting closer. Just trying to keep putting another step forward.

Plus I wish I looked that good man. Thick solid tight etc

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Being strong is overrated imo unless you get super strong like you're PPP or something. You're toned and look dramatically better. People will stare when you take your shirt off and isnt that really the point?

This is reminding me that I really need to get my diet in check. I also want to dig up some old photos of when I was skin and bones. Also some of my fat pics.

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Deadlifts and OHP today!

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That's legit af, one day I'll try to build endurance but not tight now

Looking forward to tomorrow. It will be the 7th consecutive day at the gym, and I will finally get my day of rest on Monday. I certainly need it.
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Hit 187.5 for 6 on the DL and 80 for 8 on ohp

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About to hop on the ol bike

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Ive been hitting the treadmill 5 days a week (walking) and overall been eating way better for about 4 weeks now. I also cut having coffee with creamer, which was my main source of pointless sugar calories.

Biggest hurdle I have left easily is beer. I think Ill need to cut 100% for at least a half year if not a whole year so I can make the necessary improvements in cardio. Im still a few months away from getting back to running.

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I dunno if it's necessary... I still drink beer and eat pizza, burgers etc and I'm mostly happy with my progress

But you might have higher aspirations than I do! And yeah... It's definitely something that slows me down

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Thanks guys, I appreciate it. And yes, I feel bad saying so, but looking good naked is pretty high on my priorities list.

Running in the morning when it was cooler made a much more comfortable run today. Cut my mile down to 6:51. Coming for 6:33 and then uncharted territory!

Lol no shame in that. I do wish I were stronger but I'm mostly in it to look better too.

I'd be lying if I said I didn't care about the general health aspect at all though. Not getting any younger

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Just seriously getting started.
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CosmicShadows posted...

Just seriously getting started.

No time like the present!

How have things been going? What's your routine like?

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Inspired by @NotYou to show my weight fluctuations of the past 5 or so years.

I started to get somewhat out of shape about 5 years ago so I decided to do something:

Then 3 months later I lost like 30 lbs and gained a lot of strength. My discipline was amazing at the time for my diet:

Then my mom got really sick for like a year so I was visiting her everyday and I was working 2 jobs. I ate fast food damn near every day because I had no time and got fat. I wasn't even working out anymore but I worked a physical job so I at least didn't lose too much strength:
Then I spent about 2 years middling around but got back into reasonable shape. This is me in early March:
Then despite my horrible diet I worked out a lot for about 3 months.This is me yesterday:
There were about 2 weeks in the middle where I was really good on my diet and had more visible abs, but my taper looks much better than it did before and my posture isn't all hunched over because I've focused a lot on back/shoulders im still happy with the overall direction. Im within a pound weight wise in all of those pics besides the skinny/fat ones.

If I could stop eating bags of candy and pints of icecream I'd have better results, but I stress eat and the world has been pretty stressful lately.

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Looking good! You definitely look a lot stronger than I do, whether that's important or not. And I feel you on the sweets. I have a wicked sweet tooth, and I can't remember the last day I didn't have something for dessert. I'm just trying to limit it. First it was one dessert a day instead of two, now I'm going for smaller portions. Savor that ice cream and try to make it last as long as possible, etc. I've dropped the candy altogether because I realized I just couldn't moderate myself on it.

Gf is frying up 5 lbs of chicken to meal prep for the week

Hell ya

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I'm at 180 flat now after a chest weekend. Gonna start cardio 2-3 times a week and be more strict on the diet. I'll prolly do 2 miles max, maybe 1.5 the first week. And just keep improving my 2 mile time for now. I think the navy seals standard is 930-10min for 1.5 miles, so that'll ultimately be my goal.

What do you guys think burns more calories, 30 minutes of high incline (8.5 incline) treadmill power walking or 30 minutes of out door on/off running? I need to cut as much weight as I can in 2 weeks

My old PRs that I want to get back to:

Did 20 rep squats at 220
Benched 200 for 3
1 one arm chin up

No specific bodyweight... Actually, I'm pretty close to as lean as I've ever been at this weight, probably. But I used to be more swole for sure

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LameFAQs posted...

What do you guys think burns more calories, 30 minutes of high incline (8.5 incline) treadmill power walking or 30 minutes of out door on/off running? I need to cut as much weight as I can in 2 weeks

On and off running.

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Hit a 385lb bench easy but missed a close 405. It's about a month until my birthday, and I want to hit it before then, so I have about 4 weeks to prep. Doable, but tough.

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Stats keep improving. My Dr reduced my antipsychotic medication by half, from 6mg to 3mg, give it around 3 weeks and I'll have even more energy to do stuff. Hoping to get under 240lbs by July. Got to pick up the intensity or workout amount by 2 if I want to reach that. I'm getting ready for some real progress to be made soon.

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Well I pretty much lost whatever muscle mass I had after 3 months of working from home and eating out once a week. The alcohol intake has also dropped off severely where I still have a full bottle of wine and 2 bottles of vodka just sitting in my kitchen.

My goto meal has been tossing various vegetables and eggs in a pot, and when I really want to treat myself I bake some fish. If I wasn't lazy as shit and used the exercise gear at home I would've probably met my goal of dropping 10 lbs and still looking roughly the same over a month ago. What I was at before quarantine was 175-180 lbs with a slight belly and a little bit of tone in my arms, chest, and back. Now my arms are twigs

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Flockaveli posted...

On and off running.

Agree

NightMarishPie posted...

Hit a 385lb bench easy but missed a close 405. It's about a month until my birthday, and I want to hit it before then, so I have about 4 weeks to prep. Doable, but tough.

Lol ill never be this strong

lincoln002 posted...

Stats keep improving. My Dr reduced my antipsychotic medication by half, from 6mg to 3mg, give it around 3 weeks and I'll have even more energy to do stuff. Hoping to get under 240lbs by July. Got to pick up the intensity or workout amount by 2 if I want to reach that. I'm getting ready for some real progress to be made soon.

I believe in you brother

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Gone from 205lbs to around 190 since start of lockdown, pretty happy. Most of it comes from Beat Saber VR workouts! Been eating healthier too though

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masticatingman posted...

Ive been hitting the treadmill 5 days a week (walking) and overall been eating way better for about 4 weeks now. I also cut having coffee with creamer, which was my main source of pointless sugar calories.

Biggest hurdle I have left easily is beer. I think Ill need to cut 100% for at least a half year if not a whole year so I can make the necessary improvements in cardio. Im still a few months away from getting back to running.

I was 145-150 at 5'10 a few years ago before I got lock stock and barrel into the 9-5 grind. That's what I want to get back to. I'm currently at least 220 lbs (Idk for sure - I haven't weighed myself recently, but if less not much). So yeah, getting back to around that weight would require drastic measures unfortunately. The only blessing from the Covid quarantine was that, even though I was working from home, staying inside all the time forced me to start exercising again. And I've slowly started to get back into the groove. But yeah, I've felt like shit for years and I used to feel amazing. It's gonna take a while. Once I start to make way more substantive progress I'll repost.

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@Balrog0 thank you so much for the support, you've been so helpful.

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On Friday I did a single mile in 7:30, today I did 2 miles in 17:15. Its also on a flat treadmill, but it is what it is.

After 1 month of working out. It's nothing compared to you guys, but it's not too bad for a chick, right?

http://imgur.com/fTYitFA
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NightMarishPie posted...

Hit a 385lb bench easy but missed a close 405. It's about a month until my birthday, and I want to hit it before then, so I have about 4 weeks to prep. Doable, but tough.

If youre going for strength. Be as strong as this guy. If you're benching anywhere near 400lbs youre a monster. I dont have that kind of drive and would definitely injure myself attempting to make that climb.

@LumaRosalina
Some of us guys here started out with arms that size. Youre only a month in and probably have better biceps than a good portion of the population. Nice!

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LumaRosalina posted...

After 1 month of working out. It's nothing compared to you guys, but it's not too bad for a chick, right?

http://imgur.com/fTYitFA

Well, at the very least it's a nice start! Looking better than mine.

Thanks y'all
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My gym reopened.

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A little hungover today unfortunately but I'm gonna gut it out and lift these weights

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been off 2 days and had to go into office today

may workout later but might be another long weekend off...oh well

I'm out of shape

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Romes187 posted...

been off 2 days and had to go into office today

may workout later but might be another long weekend off...oh well

I did the bare minimum today myself. I mean, I hit all my lifts but I didn't push my as many reps as possible (AMRAP) set at all

P4wn4g3 posted...

I'm out of shape

Welcome to the club bro!

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lincoln002 posted...

@Balrog0 thank you so much for the support, you've been so helpful.

This communal effort has helped me too! Everyone wins

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