Fitness thread: Where you at?

[Crazzy_Al]

I was curious as to who was still at their quest for physical greatness, who has recently started thier quest, where exactly you're at, and also where you are trying to get to.

Currently I am finishing up a 6 week bulk cycle that ends this Friday. 11-10-2006. I am tipping the scale at 238lbs, (as of 6:20am today) and am trying to get down to 10% body fat, and 225 solid lbs by April 2007. I'd also like to drop 10 lbs of fat by Thanksgiving this year. (16 days)

Here is my workout from last night...

Treadmill: 10 minutes of max incline (15*) at 4mph. (this was hell and I could barely walk thanks to my calves/shins burning so badly)
Flat bench: 10 reps of 225lbs no spotter.
Flat bench: 10 reps of 245lbs no spotter.
Shrug Rack: 30 reps of 385lbs (8 plates + rack weight)
Flat bench: 10 reps of 265lbs no spotter.
Shrug Rack: 25 reps of 475lbs (10 plates + rack weight)
Flat bench: 10 reps of 265lbs no spotter.
Shrug Rack: 20 reps of 475lbs
Flat bench: 10 reps of 245lbs no spotter.
Shrug Rack: 20 reps of 475lbs
Flat bench: 10 reps of 225lbs no spotter.
Shrug Rack: 15 reps of 475lbs
Flat bench: 10 reps of 155lbs no spotter. (thumb to thumb close grip)
Flat bench: 10 reps of 155lbs no spotter. (thumb to thumb close grip)


Here is my workout from 6:15am this morning...

Treadmill: 28:09 of max incline (15*) at 3.3mph. 525 calories burned. **my damn towel fell down and pulled the emergency stop off of the machine. It should have been 30 minutes.**
Inclined Lay Down leg lifts: (ABS) 20 reps
Inclined Lay Down leg lifts: (ABS) 20 reps
Flat bench: 10 reps of 245lbs no spotter.
Inclined Lay Down leg lifts: (ABS) 20 reps
Flat bench: 10 reps of 245lbs no spotter.
Shrug Rack: 20 reps of 475lbs (10 plates + rack weight)
Inclined Lay Down leg lifts: (ABS) 15 reps
Shrug Rack: 20 reps of 475lbs
Shrug Rack: 15 reps of 475lbs
Flat bench: 10 reps of 155lbs no spotter. (thumb to thumb close grip)
Flat bench: 10 reps of 155lbs no spotter. (thumb to thumb close grip)


I can't wait to go to the gym after work tonight. I think I will work delts and arms. I look forward to not being able to touch my face or wash my own hair after my work out tonight.

[lab1702]

Hmm, if I ever get off my ass, I have the plan.. I just take your numbers and divide by 10 to start with...

[Crazzy_Al]

Originally Posted by lab1702

Hmm, if I ever get off my ass, I have the plan.. I just take your numbers and divide by 10 to start with...

[speedy]

Originally Posted by Crazzy_Al

Currently I am finishing up a 6 week bulk cycle

This is where I'm at right now.

I haven't been to the gym in almost a year. I've been thinking about it real hard but thats all the motivation I can come up with at this time

I reach an all time high for my weight this morning of 187. Think the bulk up faze has ended. I hope

[Crazzy_Al]

Ummm, "bulk" and "eat anything, and do nothing" are two completely different things.

[StangRacer]

Originally Posted by lab1702

Hmm, if I ever get off my ass, I have the plan.. I just take your numbers and divide by 10 to start with...

[Boomer!]

I'm just starting back up, I can only do certain thing because of my back problem. I have noticed with minor ab workouts it has helped to ease some of the pain, I'll keep it up and hope for the best.

Al your putting up some decent weight there, that is one hell of a schedule for a day. Congrats and keep up the hard work...

[BLWN327]

I'm 5-11 and 200-210lbs.Don't know all the %fat and all that.I work out mon.tue.thurs.and fri. but I will work out on off days if I miss.
all work out days I set my treadmill to a program which is 2,30min and it burns 300 calories and goes from 3*incline to 6*incline and speeds go from 3mph start and goes back and forth from 3.5 to 4 mph which is slow walks and to slow jog.

I don't work out legs I let the treadmill do that

I have a Weider pro power stack two station so I think it's pretty accurate

Mon.Thurs.
10 reps of 25lb dumbells standing buttherflies for stretching
15 reps 63lbs preacher curls
15 reps 71lbs butterflies
15 reps 124 bench
10 reps of 25lb dumbells standing buttherflies for stretching
15 reps 80 lbs preacher curls
15 reps 87 lbs butterflies
15 reps 144 bench
10 reps of 25lb dumbells standing buttherflies for stretching
15 reps 95 preacher curls
15 reps 103 butterflies
15 reps 164 bench
10 reps 25lb dumbell right arm then left
15 reps 113 preacher curls
15 reps 120 butter flies-whole stack
15 reps 180 bench
10 reps 25lb dumbell right arm then left
cool down back to the beginning except bench
10 reps 210 then 10 reps 124lbs
Prob.next week I'll go up 1 weight

That was alot of typing so I'll shorten it

Tues.Fri.
10 reps standing 25lbs dumbells stretching tris and lats in between all sets
15 reps standing shoulder shrugs 1st set 80lbs 2nd set 95 3rd 113 4th 130 I can do alot more but that is the whole stack.
15 reps tri pull down 1st set84lbs 2nd set 99 3rd set 118 4th 133
15 reps millitary press high pulley back and front pull downs 99,118,10-12reps 133,150


Workouts take me 1hr15 to 1hr30.I'm pretty faithful on the reps but sometimes I do more and sometimes less to give the muscles a shock.all days I do various abs(beer shows that I have to work more)and sometimes I mix it up with the different pulleys and my buddy has a water bag I have to pick up.

[Crazzy_Al]

This was tonight's workout...

Treadmill: 10 minutes of max incline (15*) at 3.5mph.
Sit down Preacher curls: 10 reps of 110lbs
Crooked Bar Skull-Crushers: 10 reps of 90lbs
Flat Bench Crunches: (legs to one side of bench raising your knees to your chest) 50 reps.
Sit down Preacher curls: 10 reps of 110lbs
Crooked Bar Skull-Crushers: 10 reps of 90lbs
Flat Bench Crunches: 50 reps.
Sit down Preacher curls: 10 reps of 110lbs
Crooked Bar Skull-Crushers: 10 reps of 90lbs
Flat Bench Leg Raises: 20 reps
Sit down Preacher curls: 10 reps of 110lbs
Crooked Bar Skull-Crushers: 10 reps of 90lbs
Sit down Preacher curls: 25 reps of 55lbs
Arm Raises: (Side) 10 reps of 30lbs
Arm Raises: (Front) 10 reps of 30lbs
Arm Raises: (Side) 10 reps of 25lbs
Arm Raises: (Front) 10 reps of 25lbs

By this point I was in so much pain from yesterday's and this morning's workout I couldn't physically continue on with my deltoid workout. I'll have to re-do delts sometime this week, because I didn't do shit to them today.

And for what it's worth, these are all free weights, not those cheater machine thing-a-ma-bobbers.

[Joe5.0]

I am just going about 2-3 times a week, joined lifetime a couple months ago.

I ran a best of 7:08 mile last week, stated right at 8.5mph, 5* incline and ran it straight through.

I usually mix up machines & free weights, and have def gained some strength. I need to work on my abs now though, as I have some definition in my chest & arms, but my stomach is still kinda round. My legs are killing me today, as yesterday was legs/back.

[nitrous_bob]

oh thanks for the big "FUCK_YOU"

lol , membership expired, slacking, and haven't lifted a weight in 2 months.

but now...i'm gonna get on it b4 i start getting fat

[Crazzy_Al]

This morning...

Getting out of bed was absolute hell. Wife kept me up late last night, I slept like shit, my upper body hurts, etc.
Treadmill: 15 minutes of max incline (15*) at 3.5mph. (I don't know what was wrong, but my shins burned so bad I could barely stand)
Stairclimber: 15 minutes set at RANDOM and level 8
***440 calories burned between the 2***
Flat Bench Leg Raises: 20 reps
Flat Bench Leg Raises: 20 reps
Flat Bench Leg Raises: 20 reps
5 minutes of weighted stretches for my chest.

And I will be back at it tonight after work. I haven't decided what muscle group I am going to work on tonight.

[StangRacer]

Originally Posted by Crazzy_Al

This morning...

Getting out of bed was absolute hell. Wife kept me up late last night, I slept like shit, my upper body hurts, etc.
Treadmill: 15 minutes of max incline (15*) at 3.5mph. (I don't know what was wrong, but my shins burned so bad I could barely stand)
Stairclimber: 15 minutes set at RANDOM and level 8
***440 calories burned between the 2***
Flat Bench Leg Raises: 20 reps
Flat Bench Leg Raises: 20 reps
Flat Bench Leg Raises: 20 reps
5 minutes of weighted stretches for my chest.

And I will be back at it tonight after work. I haven't decided what muscle group I am going to work on tonight.

A little extra workout huh?

[Crazzy_Al]

Originally Posted by StangRacer

A little extra workout huh?

Huh?

I have to train tonight, too. Tonight I have decided to work my back.

[Swifster]

I curled two Big Macs yesterday (only $2) .