Let’s get it bros and lady bros. I’m already on a good stretch since about mid December but my organization does a funsies exercise competition with a day off as the dangling carrot. Pretty simple routine too but quite effective: Kettlebell swings, 40lb, 3 sets x 30 reps Boat pose/planks, 3 sets x 30 seconds each pose Deadlift (octo-bar), 230 lb, 3 sets x 10 reps Bench press, 135 lb, 3 sets x 10 reps Cable row (bilateral), 135 lb, 3 sets x 10 reps Every other day, sorta. Looking to complete with good form, will start adding weight slowly. Every 3 weeks I plan on switching bilateral to unilateral lifts. Also trying to get my protein/calories right. Idk that I’ve ever really consumed enough according to workout literature (1g+ per pound?!). Going for 6 30g meals which is really 4 because I do a shake in the morning and a shake after work. I have to cut alcohol too if I want to take a body recomposition effort seriously. So that’s the plan anyway. Not like I have anything better to do and I’m still young enough to make a real effort at being ripped lol… Whatcha lifting?
I kind of forgot it was Jan until I went to my gym Sat am and all the new members were there doing their New Years resolution..........typically by March the herd will have thinned out to normal levels and those folks will spend $10 a month for nothing and eventually forget they have a membership
I went on a pretty amazing consistent run for about 2 months going into the New Years. Down to about 16-18% body fat. Hoping to get down to 12-15% by the end of March. Really just focusing on squats, deadlifts, and bench presses. Try to make sure I hit those exercises twice a week and play ball once a week.
Motivation can be a tricky thing. I’m not really one for big New Year’s resolutions. I think I’ve just come to an understanding that this is part of my makeup. I’m not going to impress anyone or make the cover of Men’s Health but I just enjoy lifting. Idk if that’s really a motive but it kinda helps during the less than motivated periods. New Year’s resolutions are something I think don’t apply to us anymore. We live in objection to nature, not with it. Winters are supposed to be slow, times of reflection. I think that’s where the idea comes from but people make some sweeping Facebook post, go hard in the paint for a month and drop it before winter is even really over. And further, it’s always been more of a “how I treat people” thing for me anyway. Or like hey I did whatever this way last year, can I improve it? Anyway… we can all use encouragement and that’s what this thread will strive for hopefully. I miss my old bball group. Only courts I’ve seen up here are janky and all but abandoned. No pull exercise?
Starting this month, I made three big changes to my lifting routines: (1) Simplified them to focus more on chest and back and less on isolation lifts. (2) Started doing antagonistic supersets which were super brutal to recover from at first but is no longer a problem. (3) Cut the rest time between sets I do two upper body + one "leg day" per week. The changes have cut 40% of the time from upper body days. I'm 62 and figured I needed a little extra rest time between sets. Turns out that was bogus. Another thing I've learned is antagonistic supersets do NOT necessarily reduce the numbers of reps you can do. Supersets do cause cardiovascular fatigue but a few breaths in between take care of it.
Got what might be my first "old man" injury yesterday when I was getting up shots with the kids in the driveway and while trying a step back shot I heard a pop in my knee. (Of course I still got the shot up and knocked it down because my 6 y/o daughter needs to know Dad can still cook.) Been walking funky ever since and some pain. Feels like a burning sensation. It is getting better though, so maybe one more day of taking it easy and then I can get back to my workouts.
Boxing is not monotonous yet it's great cardio (neither is dancing, wrestling, basketball, etc.). Whenever I hear cardio is boring that's someone with no imagination that just sits on a treadmill or bike instead of joining a fun class.
My routine, once a week go heavy: Warmup, squat, deadlift, pullups, bench, barbell back rows, shoulder press, a few isolation exercises for bicep, tricep, forearm, neck, calves, then stretch and be done. Rest of week, martial arts.
American man reclaims Guinness World Record for most pull-ups in 24 hours That is 10,001 pull-ups in 24 hours. That is 416.7 pull-ups an hour on average. FML
Didn't read the full article, but wasn't that the Goggins record? I've been doing a 6-12-25 routine for about 6 months now and I've seen great results. I'm in the gym 6 days a week for an hour to hour and a half. Legs, chest, biceps, triceps, legs, shoulders. Ab work each day. Some cardio mixed in here and there. Trying to hit over 200g of protein and 12-15k steps a day. Hitting that goal, if you're not, will help more than you know. I need to do more cardio, but my knees are jacked, so I have a hard time with a lot of cardio. I also do two days legs because of my knees. I can't really squat well because it hurts and my deadlift form sucks, so I'm trying to compensate with the extra days. I've added good strength, and probably 10-12 lbs of muscle. I'm up from my lowest weight as winter was basically a bulk all season for me. Sitting at 6'2" 225 - probably around 18-20% BF (slightly visible ab outlines, but no six pack). Working to get back on ADHD meds, which helps in many aspects of my life, including mindless snacking and eating for dopamine, which should help me drop back near my goal weight of 200-205. Keep at it bros! Consistency above all else!
I completed the company challenge of 150 activity minutes a week for 10 weeks. Mostly weight lifting, stretching and walking but I was also at like 300+ minutes most of the time too. I'm down to 210.8 on the scale. I made little pushes later last year too so I would consider this about a 4 month run. I'm down 12ish elbows, 40 recorded workouts in the first 90 days of the year. I only drink on the weekends. I've done ok on the eating, probably could've done better but I've put on some muscle and lost over 10 pounds. I'd really like to do that one more time and get to under 200 lbs and be somewhere around 20 bf%.
Days of cardio? Not sure if I understand the question. My dedicated cardio is mostly zone 2, and even that, I'm lucky if I get 30 minutes a day for 3 days a week. Edit: just saw my typo. 6 days a week.
Don't beat yourself up: Spending 60-90 mins at the gym 6 days/week negates the need for much dedicated cardio. While weight training isn't an efficient form of cardio, it gets the job done if you spend enough hours lifting at a fairly high intensity. One more thing: Be very careful with your "jacked" knees. One leg day is probably enough for guys like you and I. If squatting is painful, listen to your body. Joint pain is not acceptable. You should see a doctor or a legit physical therapist to determine the problem. Pain from your back, knees or shoulders are major red flags.
Im still lifting intensely every week. It’s like 27+ months straight now. I LOVE weightlifting because I was able to break through personal plateaus muscle-wise and get those gains I never got before. I yearn for the pump and pain from lifts. I know exactly where my progress is at. I’ve felt muscles bulging out I didn’t know I had especially with the pump during/after lifting…especially in the back/shoulder regions. When I lift for upper body now, my intensity and threshold for muscle pain is so much higher. The muscles have filled in nicely. I ‘m still at 21 sets per session at a 12-10-8 reps 3 sets per exercise. But, it will vary. I do the same arms specifically workout session every other workout session with two other workout sessions being for back muscles emphasis and other session chest muscles emphasis. My pecs are great and filled in. I never get bored with it. Absent are leg workouts and AB’s. Core is great. Intense cardio at inclines for leg / core workouts. Fun.
