Sly Bald Guys Forum
Confidence and Success => Fitness/Diet => Topic started by: BBCESQ on December 30, 2013, 02:51:59 PM
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So I have been working on getting into shape for the past couple of years, and I spent about a year and a half doing lots of cardio and conditioning work. For the last 4 months or so, I've been focusing on lifting. Right now I am at the end of week 13 of Stronglifts 5x5 and could not be happier with my progress. In addition to the 5x5 I have been focusing on compound accessory work like dips and pull ups. Things are heading in the right direction although I am far from where I want to be.
What is your fitness routine and how is it working for you?
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I have been on about a three year journey to get myself in better shape. I started with cleaning up my diet, which for me was reducing carbs and portions. I also started cardio (primarily walking and jogging on a tread mill), working myself up to over three miles of running on a treadmill. I also include a light weight lifting workout. I had to stop the running last year due to a bad stress fracture in my foot, so I increased my weight lifting intensity and frequency. I lost about 30 pounds and dropped 5 - 6 inches from my waist in the first two years. Now I have gained back over 20 pounds, but in the right places. I have maintained my lower waist line, but gained muscle in my chest, back, arms, and legs.
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I started Insanity in the fall and loved it. I am now on the second phase of a similar workout routine. It by the same group that makes insanity. It's T25 and I just started the beta round.
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COOL!! I've been at it for 2years. I went from 262lbs to 185lbs(Intermitted fasting diet) for a year and a 1/2(lost it fast).Now I'm back at 226lbs doing 5x5 heavy weight lifting and eating lots of bread and dairy again(weakness) which got me looking like a swole beer drinker and I don't drink.2014 I'm getting back lean but no less than 200lbs.Sticking with the 5x5 workouts, but of course changing diet.My routine on Monday(upper body)Wednesday(legs) Friday(upper body)Good luck fellas, wish you nothing but the best..
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Great job, Guys. Find something that you like and keep it up. The payoff is amazing.
COOL!! I've been at it for 2years. I went from 262lbs to 185lbs(Intermitted fasting diet) for a year and a 1/2(lost it fast).Now I'm back at 226lbs doing 5x5 heavy weight lifting and eating lots of bread and dairy again(weakness) which got me looking like a swole beer drinker and I don't drink.2014 I'm getting back lean but no less than 200lbs.Sticking with the 5x5 workouts, but of course changing diet.My routine on Monday(upper body)Wednesday(legs) Friday(upper body)Good luck fellas, wish you nothing but the best..
I'm really liking the 5x5. I went from 260 to 157 in about 2 years counting calories and over the past year or so I've made it back to 195 because I like carbs and junk food. While I never quit working out, my diet was sh*t. My goal for the 1st 6 months of 2014 is to get down to about 10% body fat so I can see what that looks like. After that, I'm not sure.
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10% body fat is a pretty good BMI for me also, but for now I GOT to clean my diet.I got down to 14% body fat once ;D..I'm 42 at 5'11 and went from fun to working out as a part time job now.
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Plenty of good full body lifts ( Squats, Box squats, Deads, Sumo Deads ) lots of pull ups, push ups and core stuff.....maybe once in awhile the bodybuildng/bro lifting will happen, gonna get back into Kettlebell stuff as well.
Can't forget sled/prowler drags.
......and Cardio.
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My fitness is mostly cardio stuff.
I run 4 times a week at the moment because I am training for a half marathon in March. I've actually got to the stage where i really enjoy running and I will continue to try new things after the half marathon.
I do a bit of cross training to avoid injury by going to gym classes at my local leisure centre.
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My fitness is mostly cardio stuff.
I run 4 times a week at the moment because I am training for a half marathon in March. I've actually got to the stage where i really enjoy running and I will continue to try new things after the half marathon.
I do a bit of cross training to avoid injury by going to gym classes at my local leisure centre.
Sounds great. Is this your first 1/2? I did my first in October last year and crossing the finish line is an amazing feeling. I am going to be signing up to run my first full in October this year and will start running in the next month or so. Keep up the good work, running is fun.
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I do weight lifting 6 days a week, 2 hours a day.
Monday - Chest and Triceps
Tuesday - Shoulders and Abs
Wednesday - Back, Traps, and Biceps
Thursday - Usually rest day, with 5k run
Friday - Legs and Firearms
Saturday - Cardio and Abs
Sunday - Back, Traps, and Biceps
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I do weight lifting 6 days a week, 2 hours a day.
Monday - Chest and Triceps
Tuesday - Shoulders and Abs
Wednesday - Back, Traps, and Biceps
Thursday - Usually rest day, with 5k run
Friday - Legs and Firearms
Saturday - Cardio and Abs
Sunday - Back, Traps, and Biceps
Nice! I've switched over to Madcow 5x5 and am lifting 3 days per week at about 1.5 to 2 hours per day.
Monday: Squat, Bench, Row (various accessory work: dips, core, pull ups . . . etc)
Tuesday: Run
Wednesday: Squat, Military Press, Deadlift (and accessory work)
Thursday: Run
Friday: Squat, Bench, Row (accessory work)
Sat/Sun: rest and have fun
I am signed up for my first fully marathon in October so I am very soon going to have to start training for that.
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Nice! I've switched over to Madcow 5x5 and am lifting 3 days per week at about 1.5 to 2 hours per day.
Monday: Squat, Bench, Row (various accessory work: dips, core, pull ups . . . etc)
Tuesday: Run
Wednesday: Squat, Military Press, Deadlift (and accessory work)
Thursday: Run
Friday: Squat, Bench, Row (accessory work)
Sat/Sun: rest and have fun
I am signed up for my first fully marathon in October so I am very soon going to have to start training for that.
Awesome! How long is the marathon? Sounds like you've got your work cut out for you! I've signed up for my first 5K, this May that I'm pretty excited for.it would be a huge milestone for me, being i weighed 300+ lb 3 years ago
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I've only just started StrongLifts. I'm doing it by the book, which means that having done day 1 of week 3 today I'm still not lifting enormous amounts yet. Definitely moving in the right direction though, and for the first time in my life I look forward to training.
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Nice! I've switched over to Madcow 5x5 and am lifting 3 days per week at about 1.5 to 2 hours per day.
Monday: Squat, Bench, Row (various accessory work: dips, core, pull ups . . . etc)
Tuesday: Run
Wednesday: Squat, Military Press, Deadlift (and accessory work)
Thursday: Run
Friday: Squat, Bench, Row (accessory work)
Sat/Sun: rest and have fun
I am signed up for my first fully marathon in October so I am very soon going to have to start training for that.
Awesome! How long is the marathon? Sounds like you've got your work cut out for you! I've signed up for my first 5K, this May that I'm pretty excited for.it would be a huge milestone for me, being i weighed 300+ lb 3 years ago
The marathon is 26.2 miles long and will be the longest distance I have ever run by 2x. Yet, it is a lot of work, but there is nothing like passing the finish line after training so hard. Good luck on the 5 K, running is awesome and can be quite addicting.
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I've only just started StrongLifts. I'm doing it by the book, which means that having done day 1 of week 3 today I'm still not lifting enormous amounts yet. Definitely moving in the right direction though, and for the first time in my life I look forward to training.
Keep up with it, I did SL for about 4 months or so and have now been on Madcow for about 2 months, maybe longer. Focus on good form when the weights are light and it will carry you through when the weights get heavy. Any they get heavy sooner then you think.
Have fun.
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I have a good fitness routine. Best i have ever tried!
I get up at 9am, have a healthy breakfast and then head out to the Gym. I usually walk to the gym which can take approx an hour.
Once i get to the gym i then turn around and go back home!! Phew!! What a hard routine! 3 times a week too!!
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I've only just started StrongLifts. I'm doing it by the book, which means that having done day 1 of week 3 today I'm still not lifting enormous amounts yet. Definitely moving in the right direction though, and for the first time in my life I look forward to training.
Keep up with it, I did SL for about 4 months or so and have now been on Madcow for about 2 months, maybe longer. Focus on good form when the weights are light and it will carry you through when the weights get heavy. Any they get heavy sooner then you think.
Have fun.
What made you move from SL to MC? I've just started week 5 and still enjoying the workouts, although barbell row and OHP are the most difficult so far.
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I've only just started StrongLifts. I'm doing it by the book, which means that having done day 1 of week 3 today I'm still not lifting enormous amounts yet. Definitely moving in the right direction though, and for the first time in my life I look forward to training.
Keep up with it, I did SL for about 4 months or so and have now been on Madcow for about 2 months, maybe longer. Focus on good form when the weights are light and it will carry you through when the weights get heavy. Any they get heavy sooner then you think.
Have fun.
What made you move from SL to MC? I've just started week 5 and still enjoying the workouts, although barbell row and OHP are the most difficult so far.
I switched from SL when I started failing on all of my lifts consistently. OHP are by far my weakest. I peaked at 110 lbs and am only now getting even close to that weight again, although I think that I am going to get past it this time. Rows have also been challenging, but I have been progressing steadily.
When I switched, it was time and I noticed that when I deloaded, my form was much better after the deload then even when I was originally at the weight.
Keep pressing on SL and I think you will know when its time to switch. Make the journey your own.
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Will do, thanks.
OHP and barbell row are the most difficult for me.
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Generally speaking, I lift weights at the gym four to five days a week between 1 hr. and 1 hr. and a half of each day. The only cardio I do is outside of the gym, which is walking and running. I'm also into kickboxing, but nothing very competitive; it's mostly to stay in shape. Speaking of competitive, I'm trying to get back into volleyball. I was a volleyball athlete in high school and college, and I really miss it.