Daily Workouts

vmax · Aug 20, 2017

well just an update. from Dec of last year, I am down 50 lbs and I've lost over 5 inches in my waist and am doing workouts serveral times a week.
I spend 30 minutes in the pool doing laps and do that every other day and every day I am doing 20 minutes of resistance in my house using free weights and bands.
I'm starting to see some results on the weights and I feel like a million bucks health wise

sucker76 · Aug 20, 2017

I've started getting healthier at the end of June. I eat a LOT healthier. I started walking and now ride my bike around town. So far I have ridden anywhere from 5-13 miles. I try to make the rides last at least 30 minutes and keep my heart rate up for the entire time. I'm down to 245 with a 220 pound goal.

nlam01 · Aug 20, 2017

sucker76 said:
I've started getting healthier at the end of June. I eat a LOT healthier. I started walking and now ride my bike around town. So far I have ridden anywhere from 5-13 miles. I try to make the rides last at least 30 minutes and keep my heart rate up for the entire time. I'm down to 245 with a 220 pound goal.

Jeremy has taken up biking. He's trying to find people to ride with him now to keep him motivated. No one really in this area, unfortunately.

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sucker76 · Aug 21, 2017

dArmi_Beretta said:
Jeremy has taken up biking. He's trying to find people to ride with him now to keep him motivated. No one really in this area, unfortunately.

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I'm not sure where you are located. I'm south of Houston. There is a group of people in town that get together and ride regularly. My wife said they are on Facebook. I don't have Facebook but you might look there for a bike group.

nlam01 · Aug 21, 2017

sucker76 said:
I'm not sure where you are located. I'm south of Houston. There is a group of people in town that get together and ride regularly. My wife said they are on Facebook. I don't have Facebook but you might look there for a bike group.

We're in central texas. Fort Hood area.

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Shotgun Jeremy · Aug 21, 2017

I'm kind of jealous of Austin. They have two bike shops I know of that have trails right behind the shop so they sanction weekly group rides. There's also a few groups that do their own rides on the same trail networks. One of those rides is a "Crank and Drank" where they hit up a few different stops and each stop will have a keg set up. The Austin area has over 60 miles of trail, last I heard.

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sucker76 · Aug 21, 2017

[QUOTE="Crank and Drank" where they hit up a few different stops and each stop will have a keg set up. The Austin area has over 60 miles of trail, last I heard.[/QUOTE]

Yikes! I love drinking too but man that's got to dehydrate you quick. I prefer to have a cold one after the ride and before the shower. Just like after mowing, it's the best tasting beer.

grasshopperglock · Nov 30, 2017

My biggest issue isn't I don't pamper myself. The daily work out at home ain't cutting it. It's time to go back to the gym. An air conditioned, nice equipment...gym.

vmax · Nov 30, 2017

I started in a gym this week.
I did push on Tuesday, pull on Wed, took today off and I'll do legs tomorrow.
There is no way I could get the workout I get there at home with just free weights.
I'm still riding my mountain bike about 20 miles a week for cardio but I can see myself really liking the gym workouts. I'm doing high protein now, with my current plan I am taking in just over 200 grams a day, about 90 of that coming from suppliements in the form of shakes and whey concentrate

grasshopperglock · Dec 4, 2017

Monday is chest.

Bench press 10 reps, 3 sets. 45second rest between sets.

1.5 minute rest.

Dumbbell chest curls. 10/3

Decline machine press. 10/3.

Tuesday is back. Machine Pull down, dumbbell row, back fly with a cable.

Wednesday is legs. Leg press, squats, calf raises.

Thursday, front of the arms.

Friday, rear of arms.

Stomach, whenever I do it.

grasshopperglock · Dec 4, 2017

oh yeah....Golds gym is running me $43 a month. The only thing I didn't like. Didn't see anybody cleaning the bench after they used it. They leave their nasty sweat on it.

They have a spray bottle and paper towels for that very purpose.

pronstar · Dec 4, 2017

To save time, I superset everything with no rest in-between.
Get's me done in about an hour and keeps my heartrate up.

My damned Equinox membership is costly, but it's not at all busy when I go, so I pay to not have to deal with people. I wouldn't be able to do this workout at a busy gym. They also keep the gym and locker room spotless, and equipment well-maintained.

Day 1:
Chest, biceps, triceps, abs
Superset Chest/Biceps, Chest/Triceps and Triceps/Abs
Typically 4 different chest exercises
Two each for bi's and tri's
2 for abs

Day 2
Quads, Hamstrings, Calves
Superset from one to the other in succession
Typically 3-4 exercises per muscle group

Day 3
Back, Shoulders, Traps
Superset from one to the other in succession
Typically 3-4 exercises per muscle group

grasshopperglock · Dec 4, 2017

pronstar said:
To save time, I superset everything with no rest in-between.
Get's me done in about an hour and keeps my heartrate up.

My damned Equinox membership is costly, but it's not at all busy when I go, so I pay to not have to deal with people. I wouldn't be able to do this workout at a busy gym. They also keep the gym and locker room spotless, and equipment well-maintained.

Day 1:
Chest, biceps, triceps, abs
Superset Chest/Biceps, Chest/Triceps and Triceps/Abs
Typically 4 different chest exercises
Two each for bi's and tri's
2 for abs

Day 2
Quads, Hamstrings, Calves
Superset from one to the other in succession
Typically 3-4 exercises per muscle group

Day 3
Back, Shoulders, Traps
Superset from one to the other in succession
Typically 3-4 exercises per muscle group

You got me thinking about expanding the routine. I'm in it for strong and slow. Following the old adage, it doesn't matter if you can lift it as long as you look like you can.

100 grams protein a day is the goal on food.

Ill expand the chest exercises. The other groups are close to yours. In a month, Ill start supersets. Ill do a few before then but work up to it. The workouts I've been doing around the house has left me lacking.

Need to pick up some new wrist supports. Maybe a set of hooks. My old supports are trashed. I lost the hooks. I have plenty of gloves.

grasshopperglock · Dec 5, 2017

Assisted pull up machine, cable pull down, machine row, dumbbell row. Shoulder shrugs on the Smith machine, burned in with a farmer's carry each set.

I forgot to do my lower back....

Morning eggs need to go from three to six.

pronstar · Dec 5, 2017

Almost forgot, first thing before each workout:
Cardio (10-20 mins)
Stretching ~10 mins

I've always been good with form, and continue to concentrate on that, and less on the amount of weight I lift...as I get older, preventing injury is as important as anything.

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vmax · Dec 5, 2017

I ended up going 4 times last week
Its addictive. After a hard workout and you shower and get ready for work , your energy is high, or at least mine is, all day
I'm eating 3 times a day, plus the protein twice a day.
When I workout in the mornings, I try not to eat before I go, then when I get back , within 20 minutes I eat a whole wheat bagel with some peanut butter and a shake with about 50 grams of whey protein, then again later in the evening.
I'm averaging about 190-200 grams a day.
My LMB is right at 195 lbs, so that's tracking about a gram per lb.

grasshopperglock · Dec 5, 2017

I weigh in the neighborhood of 210#. Target weight is 180-190#. A trainer recommend 100 grams of protein. Easier said then done.

Before I took a lapse, I was eating 8 eggs a morning, 1/2- 1 pound of hamburger meat for lunch. Chicken quarter for dinner. Protein shake made with whole milk within 20minutes after finishing the workout. Lots of whole milk. 2 gallons in 5 days.

Cottage cheese, sardines, tuna fish, beans and rice, pig skins. Besides the exercises always making you horny from the testosterone bump....you're always hungry. Your bowel movements with shrink. You'll crap 1/2 as much. Building muscle takes a lot of energy.

Those huge guys you see that look like a stack of balloons on two legs. All they do is eat is protein. You'll find out food is priced by the protein content. The more protein, the more expensive it is.

grasshopperglock · Dec 5, 2017

@pronstar @vmax

Do any of y'all use a step counter? How many steps is either of y'all average per day?

pronstar · Dec 5, 2017

I don't use a step counter or any other tracking-type dealio.

I probably should, tho...

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vmax · Dec 5, 2017

Its not hard for me to hit 190 grams of protein, it just takes planning. Everytime the wife goes to Sams club, she brings home 2-3 of those big assed rotisserie chickens

I can carv off about 7-10 ounes and throw it in a bowl with some whole grain brown rice and some dressing and boom, power meal right there.

I typically eat a whole wheat flat bagel with peanut butter either before or after morning workout, then right after I take a 2 scoops of protein which is close to 60 and mix it in a cup and half of almond milk.
Lunch is no problem usually and then a good dinner and another 50-60 grams in drink around 7 at night.
I'm thinking I will keep using whey for post workout and then use egg based protein to hit my daily numbers since it absorbs over a longer period of time than the whey

Broccoli , peas, black beans, almonds, eggs and kale, I eat all of that I can.
Tons of good dietery fiber in those too. The big thing I have had to adapt to is drinking enough water to digest that much protein. I'm close to a gallon a day.
The body slows down the movement of proteins through your system because it takes longer to get the good out it, not like the carbs and fats that process faster

Daily Workouts

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