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Road to Spring 2018

Old 01-06-2018, 03:43 PM
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Hola all! Another Leg day is over with. Same routine I mentioned a few days ago. At least there’s no issues with my lower body, I lift whatever the old muscles can do. Tomorrow’s routine is Chest & Triceps. Hopefully I can avenge my one rep bench press max I failed to do last time.

Ringo123- it’s good that you listen to your body about over training or just over doing it. Maybe a change in routines would help.

Toddman- I know MindfulMan has written some really in-depth posts on the Keto diet. Maybe he can link you to them or just paste them here.
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Old 01-07-2018, 08:58 AM
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Yo spring 2018 crew..

Also did chest/shoulders/triceps today. As per usual with that muscle group it was a fantastic workout. Almost transcendent Really helps that I had the right jam (lots of djent for those of you who are familiar with the genre-it's all about the rhythm!) and could enter the zone. I also made sure that I got some appropriate stretching in. My flexibility is still coming together...I look forward to incorporating more stretching and agility movements into my routine for this spring in addition to just free weights and cardio (bike, treadmill).

Proverbial jury is still out on the creatine content in my pre-workout. Anyone else here use a similar supplementation? Some swear by it; others say it's at best a temporary pump with serious water retention. As the spring months arrive I'm probably going to have to throttle back that supplement, as the focus will be more definition as opposed to mass.

It definitely can't be overstated that the endorphins really kick in for me when I work out. My outlook, disposition and self image are at an apogee for sure when I'm there. It's amazing (still) that putting the body under so much stress and constantly challenging oneself can result in an almost blissful state.

I hope everyone here has a solid workout today--whatever your routine is. Keep challenging yourselves, kicking arse and staying positive

T.
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Old 01-07-2018, 11:11 AM
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Yesterday I was called out for work after the first amrap, so I only got in 20 minutes of lateral bar hopping, ropes, running and overhead weighted squats. Tomorrow nothing is getting in the way of Cross fit, especially since I'm already feeling tons better getting off junk food and lots of nutrition in. Carry on fitness friends!
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Old 01-07-2018, 01:03 PM
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Hola all! So Chest & Triceps were worked out today. I couldn’t do my workouts without music either, although sometimes I just listen to the news to distract myself. My current routine is:
6 sets (10,8,6,4,2,1) barbell bench press
3 sets dumbbell incline press
3 sets dumbbell decline press
3 sets barbell close grip bench press
3 sets triceps push downs
3 sets triceps rope push downs
3 sets one hand behind the head triceps extensions
I really like the curl bar skull crushers but they’re murder on my elbows so I’ve had to omit them.
Sounds like you had a great workout TheToddman! I take the preworkout stuff too. It’s mostly caffeine & creatine. Maybe it’s a placebo, but I like taking it anyways.
I hope everyone has had a great weekend!
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Old 01-07-2018, 03:47 PM
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Hey thanks Upstairs-

Your pushing group routine sounds almost identical to the letter to mine. Yours is pretty doggone intense I must say

I try to split up incline and decline chest work (incline bench; decline dumbells) over two days and add in shoulders (which I may factor out like you do):

5x Flat bench press
4x Incline bench press or 4x dumbell decline flies
4x dumbell press (top of deltoid)
5x lateral dumbell raise (side of delt)
3x curl bar lateral raise (front of delt)
4x brain (curl bar) crushers
2x superset rope pull downs

My tri's are just about pre-exhausted by the time I get to working them in isolation so I don't hit them as hard.

I've definitely seen/experienced a difference in performance and pump with the pre-workout but have to be mindful of the caffeine level. Would hate to stroke out in the middle of a set

I wish my gym had a decent decline bench. I *really* miss that from my earlier military/Gold's days...
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Old 01-07-2018, 04:47 PM
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I slept for over 10 hours last night, between the split day Friday and the moto class Saturday I was beat to hell.

Muscles, you may commence to grow now.
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Old 01-07-2018, 06:15 PM
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Hey everyone ~ Today after work I did some 10k training ~ 4 miles on the treadmill...with music this time! Much better
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Old 01-07-2018, 08:20 PM
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Hey todd, creatine I've heard of, but recently I've been interested in collagen supplementation. Apparently excellent for all joints and tendons, and actually decreases wrinkles in the face.
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Old 01-08-2018, 06:56 AM
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Sassy, glad to see you on this fitness thread! It's one of my favorites.

Flash, I mean Chloe, back in my aerobic days, my socks matched the belt which matched the headband. I had a fortune in outfits. Those are all gone now but the drawer is still full of work out clothes.

The gym I go to has music playing in one room--the free weight room. It's on a different radio channel just about every day. I don't use the cardio machine room. I don't listen to anything but the strange thoughts in my head. Love the music played at spin and zumba classes.

Maybe cuz it's a military gym, not much chatting or waiting for someone to finish a machine. These folks are serious weight lifters and fitness buffs. I like to think I fit right in.

Today is spin at 11am. Instead of my regular leg work out at 3p, I'm meeting a Coastie gal at the gym to show her how to use some of the machines.
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Old 01-08-2018, 07:15 AM
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I like the sound of your gym.

What's a Coastie gal?
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Old 01-08-2018, 07:26 AM
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Originally Posted by MindfulMan View Post
I like the sound of your gym.

What's a Coastie gal?
coast guard, I believe!
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Old 01-08-2018, 05:42 PM
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Hola (stolen from Upstairs) roadies,

Well, got to finally reap the aftereffects of working back and bi's with an (already) sore left forearm. Gahhh. Looks like it's just the impetus I needed to allow myself an extra day to recuperate (and grow as it were). Today was mondo stressful on the work front and I'm I glad made it to the gym...I was seriously ready to try to sleep in. Good routine overall though. The place was teeming with folks (mostly regulars, although haven't seen some of them for awhile) and once again I convinced myself that being around the crowds motivates me quite a bit; most people that know me personally wouldn't believe it as much of an introvert as I am

Upstairs-what did you work today (or was it a day off?)

Purps--way to go! When is your 10K?

Mindful--you doin' better bruh?

Ringo--cool beans. Yeah the base gyms are always serious business!

Sassy--thanks. I may investigate collagen as a supplement. Fortunately I haven't had to contend with wrinkles but that won't be in perpetuity The join/tendon implications are the bonus I'm looking for though.

Chloe/Gonna, etc. anyone who I missed...hope you guys are doing well.

T.
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Old 01-08-2018, 06:07 PM
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Happy Monday all. Back & Biceps were worked out today. I think having a small meal first may have given me a lot of energy, I felt great. Usually I work out on an empty stomach and eat dinner right after. Oh, and I started on my new preworkout powder. Green Apple. It’s amazing how bad that stuff tastes, lol. Eye watering sour. Tomorrow’s routine is Traps, Delts, & Forearms!
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Old 01-08-2018, 06:55 PM
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More strength conditioning done today

Toddman ~ The 10k I signed up for is less than a month away! Feb 4....same day as Puppy Bowl Sunday! (I think there may be a football game on that day too!)
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Old 01-08-2018, 09:50 PM
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Originally Posted by TheToddman View Post
Mindful--you doin' better bruh?
T.
Thanks for asking.

I felt flu-ish today, so I didn't do a lot. Plus it was raining. Got woken up at 5am by a barking dog that did not shut up for most of the day, and I had work to do at home. Cancelled a meeting. I did make motorcycle school tho.

Tomorrow is shoulders, and cardio, if I can get my azz outa bed early enough. Shoulders always touchy, as I have an old injury which I think is probably a small rotator cuff tear. You should hear it snap crackle pop when I do military presses.

FWIW, creatine rocks for me. I take it daily in my morning keto smoothie. Which is like a regular smoothie with all of the fruit and flavor removed.
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Old 01-09-2018, 06:50 AM
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Mindfulman, Coast Guard military are called Guardsmen with the slang being Coastie. The lady Coastie I worked with yesterday is interested in getting back into shape. I hope she's mean it because she could get kicked out for being overweight.

Toddman, I'm an introvert too. Had no idea; assumed I was extrovert. But take away the booze and the real me surfaces. That can be scary.

I didn't want to skip legs so right after spin yesterday, I picked up some light dumbbells to do walking lunges followed by the leg press. Not much but better than skipping altogether.

Felt so good to help out my friend. We focused on upper body. I wrote down everything she'd need to do it by herself. I left it up to her to contact me for the second half. (I see her at spin and sometimes at zumba.)
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Old 01-09-2018, 07:06 AM
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Originally Posted by Stayingsassy View Post
Hey todd, creatine I've heard of, but recently I've been interested in collagen supplementation. Apparently excellent for all joints and tendons, and actually decreases wrinkles in the face.
I put powdered collagen into my smoothies. I have arthritis and it helps restore my degenerating joint tissue. It is excellent for hair and nails, too. I get my suppliments from Puritans Pride. They also have a a Pre-Workout powder with creatine that I drink before biking. I add that to my smoothie, too.
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Old 01-09-2018, 10:20 AM
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Chloe-thx..that sounds like a good plan. I need all the help I can get

Ringo-I never got really familiar with the Coast Guard as a branch of service. When I was in the USAF my unit serviced a *lot* of avionics test equipment for the 'Coastie' outfits around the pacific northwest. Boy those guys *really* could abuse some gear!

Well, today was a leg day for me. Finally the 'resolution' crowd has shown up and my oldest daughter (who I got to meet me there at 5:30 am ) was there as well to work out. Not too remarkable but my #$%%^ forearm is still pretty sore. Not really tendon related but wow, I can tell just how much that body part comes into play for various movements. That'll teach me to try to rampage on the rock walls

How are you guys doing?

Each day of sobriety is a day of victory. Keep fighting!

T.
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Old 01-09-2018, 05:03 PM
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Hola all! Another Traps, Delts, & Forearms workout is in the books. Great workout. I finally added a little more weight to my dumbbell overhead presses. I wish I could say the same for my side Delt exercises. Meh, I’ll get there as long as stick to it and avoid injury and/or alcohol. Take care all!
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Old 01-09-2018, 07:06 PM
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Originally Posted by ChloeRose63 View Post
I put powdered collagen into my smoothies. I have arthritis and it helps restore my degenerating joint tissue. It is excellent for hair and nails, too. I get my suppliments from Puritans Pride. They also have a a Pre-Workout powder with creatine that I drink before biking. I add that to my smoothie, too.
sounds good! I haven't bitten the bullet on Amazon yet, sounds like this and creatine are good supps to take.
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