John John Posted September 30, 2015 Share Posted September 30, 2015 Kinda half-assed it last night. Did 4 exercises for back (4 sets, 12-16 reps each), and then did two for glutes/legs just for the hell of it since I didn't feel like doing cardio and the row machines were taken anyway. Link to comment
Movingforward3 Posted October 1, 2015 Share Posted October 1, 2015 I need your focus! Working in walking and running. Low carb diet helping me with dropping pounds. What else can I do to help bring the weight off, especially around my gut? Link to comment
imsuperman Posted October 3, 2015 Share Posted October 3, 2015 45 minutes of basketball, three on three. Legs and shoulders Barbell deadlifts Prone leg curl Incline leg press Leg extensions Standing dumbbell calf raises Machine shoulder press (parallel grip, hands facing in/each other) Lateral raises (Standing) Link to comment
imsuperman Posted October 3, 2015 Share Posted October 3, 2015 I need your focus! Working in walking and running. Low carb diet helping me with dropping pounds. What else can I do to help bring the weight off, especially around my gut? Do weight training if you're not already. It will help you build muscle and burn more calories. The biggest things are: Don't get any more than 30-45 grams of sugar per day most days. Cut out soda and sports drinks and juice. Even fuit has a good amount of sugar in it so don't overdue it there either. Track you calories by reading labels and Google searching. If you're not losing weight while tracking, you need to eat fewer claories (500 fewer is a good starting point.) Link to comment
RainyCoast Posted October 4, 2015 Share Posted October 4, 2015 do diddly squats count? Link to comment
happyfrank Posted October 5, 2015 Author Share Posted October 5, 2015 8 mile run yesterday. Chest and triceps lifting this morning. Link to comment
happyfrank Posted October 9, 2015 Author Share Posted October 9, 2015 4 mile run, arms and shoulders this morning. Link to comment
Doc Blaze Posted October 9, 2015 Share Posted October 9, 2015 I don't know how people can run that long..lol... Link to comment
imsuperman Posted October 9, 2015 Share Posted October 9, 2015 Last night was legs and abs Incline squat presses Leg extensions Prone leg curls Torso rotations Toe presses on the leg press machine Eagle ab crunch machine (straight arms) Roman chair straight leg raises Link to comment
imsuperman Posted October 10, 2015 Share Posted October 10, 2015 Deadlfts, shoulders, and arms Barbell deadlifts Military press machine Incline dumbbell curls (both arms at same time) Tricep pushdowns on the cables with the triangle bar Dumbbell standing side lateral raises Bicep curl machine Seated dumbbell skull crushers Link to comment
imsuperman Posted October 12, 2015 Share Posted October 12, 2015 I started taking ZMA last week, mainly because I heard you dream more. So far: Yep, I'm remembering my dreams, and they are epic. Link to comment
Batya33 Posted October 12, 2015 Share Posted October 12, 2015 7 days a week unless I am very sick (skipped one day since January 1, usually skip 1-3 days per year) I do 31 minutes of power walking or treadmill - 4.5 miles/hour speed, 3.5 incline on treadmill. I don't do more because I often don't have time to do more but, in addition to that 2.2-2.3 mile walk I typically walk briskly at least another 1-2 miles a day and am on my feet constantly because of taking care of my young son. If I worked at an office I would do it for longer. I don't do formal upper body strength exercises anymore but I do a lot of lifting (and even still push the stroller at times) so I get some of that in. Link to comment
John John Posted October 12, 2015 Share Posted October 12, 2015 The last 2% body fat I need to lose is really hard. But I guess it's my fault since I don't do a lot of cardio. I'm about 170-172lbs, about 14.5% body fat (I think my lowest was 12-13%), 5'8.5"...my abs show in the morning (when I flex them), and a little later in the day when I flex, but there is still some fat that is obscuring them. I only make it to the gym about 4 days a week or so now, but I try my hardest to keep my diet in check. I guess I need to work some cardio in after lifting...problem is, I'm always so beat by the time it's time to do even 10-20 min of cardio..I will get there... Link to comment
imsuperman Posted October 12, 2015 Share Posted October 12, 2015 The last 2% body fat I need to lose is really hard. But I guess it's my fault since I don't do a lot of cardio. I'm about 170-172lbs, about 14.5% body fat (I think my lowest was 12-13%), 5'8.5"...my abs show in the morning (when I flex them), and a little later in the day when I flex, but there is still some fat that is obscuring them. I only make it to the gym about 4 days a week or so now, but I try my hardest to keep my diet in check. I guess I need to work some cardio in after lifting...problem is, I'm always so beat by the time it's time to do even 10-20 min of cardio..I will get there... Playing bball two or three times a week helped me shed some of the stubborn fat that was hanging onto me. I'm down to 12ish % bf from around 15. Link to comment
imsuperman Posted October 14, 2015 Share Posted October 14, 2015 Chest and abs this evening: Iso-lateral decline hammer strength bench presses Straight arm ab crunches (machine) Dumbbell bench presses Roman chair straight leg raises Pec flyes (machine) Planks (held for one minute, these sucked as I hadn't done them in a while, have to work back up to two min. at a time) 2-Part light weight cool down was: Iso lateral horizontal bench presses Dumbbell flyes Link to comment
imsuperman Posted October 14, 2015 Share Posted October 14, 2015 One hour of basketball. Four games of teams of five, one of teams of four. Link to comment
imsuperman Posted October 16, 2015 Share Posted October 16, 2015 Back and biceps Pull ups Lat pulldowns Close grip cable seated rows Back extensions Seated row machine Seated incline dumbbell curls Chin ups Seated curl machine Dumbbell hammer curls Link to comment
happyfrank Posted October 19, 2015 Author Share Posted October 19, 2015 10 mile run yesterday. chest & tricep workouts this morning. Link to comment
imsuperman Posted October 21, 2015 Share Posted October 21, 2015 Back and Chest Pull ups Iso lateral decline presses (plate-loaded) Lat pulldowns Dumbbell incline presses One arm dumbbell rows Dumbbell flys (flat bench) Weighted rows (machine) Chest presses (machine) Link to comment
imsuperman Posted October 25, 2015 Share Posted October 25, 2015 Back and chest Pull ups Dumbbell flat bench presses Barbell rows Pec flyes Close grip rows Iron crosses (cables) Link to comment
happyfrank Posted October 26, 2015 Author Share Posted October 26, 2015 11 mile run Saturday Off Sunday. 4 mile run this morning. Link to comment
happyfrank Posted October 29, 2015 Author Share Posted October 29, 2015 5 mile run this morning. Link to comment
imsuperman Posted October 29, 2015 Share Posted October 29, 2015 Legs and core 5 sets of prone leg curls 5 sets of toes presses (hold for five-count each rep) 5 sets of plate loaded squat presses (plate-loaded) 5 sets of leg extensions 5 sets of ab crunches (straight-arm seated machine) 3 sets of back extensions 3 sets of Roman chair straight leg raises 3 sets of planks (hold for a minute, rest for a minute) Link to comment
happyfrank Posted November 2, 2015 Author Share Posted November 2, 2015 Saturday 13.1 mile run. Sunday 2 mile run. Link to comment
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