UnderGround Forum >> UG fitness accountability challenge 2013!!

Letibleu -

Day 2, I did 40 minutes on the bike instead to keep strain off the leg. I am hopefull tomorrow it feels better.

UGCTT_El Pescadero -  Great tips all correct... For being a fat lop I actually know quite a bit about the Health... A couple good friends are Personal trainers and nutritionist .... I have also Ridden a roller coaster of health for last 12 years... Up n down depending on Injury's... Back in full blown health mode!!

Chest n tri's today:

Can't bench cause of shoulder surgerys... But do everything but that.

3 sets 12 reps of 100lb's on the chest machine.
3 sets 12 reps of Tri Rope at 70lb's
3 sets 12 reps of Dumbell chest press 45lb
3 sets 12 reps of single arm Tri on cable machine at 35lb
3 sets 12 reps of at 30lbs ea side on Cable Chest ... Set for a decline motion.
3 sets 12 reps single arm Dumbell extension (Tri) at 25lbs
3 sets 12 reps of Push-ups
3 sets 12 Reps of under hand single arm Tri on cables 30lb
3 sets 12 reps of chest machine different grip at 100lbs
3 sets 12 reps under hand Tri's with bar on cable at 80lbs

Sit up routine 500 reps total of different Ab Excercise!

Now sweating on the bike ... 20 minutes in... Going for 45!

All health

1) too many exercises

you do not need all those exercises to stimulate muscle growth. all those exercises will only fatique your muscles and not neccesarily stimulate growth.

GROWTH comes from muscle overload(either progressively increase the weight you lift or the reps you lift)

hence i only do 1 exercise for my chest(flat bench). 2 for my back(seated rows and wide grip pulldowns). 3 for shoulders(military press, side dumbbell laterals, bent over laterals). 2 for arms(arm curls and tricep cable push downs). 2 for legs(leg curl, leg presses)

thats it. make sure you keep a record of weights and reps. everytime you work out make sure to push for HIGHER REPS OR WEIGHTS. i use a 4-8 rep range of 3 sets. once i get to 8 reps i increase the weight and go for 4 reps then build from there to 8 again. RINSE AND REPEAT. if you were benching 225lbs for 8 reps 6 month ago and now benching 335lbs for 8 reps then it's obvious there was muscle growth.

2) never do cardio right after you work out (ie: lifting weights)

your body is in a HIGHLY CATABOLIC state after you lift weights. all it wants after an INTENSE weight lifting session is NUTRIENTS and REST. that is why you should IMMEDIATELY drink a post work out shake then go home and rest.

doing cardio after that INTENSE weight lifting session will only increase the catabolic state of your body. sure you wil burn calories but at the expense of losing muscle mass.

ONLY do cardio 8-12 hours BEFORE or AFTER and intense weight lifting sessions.

UGCTT_SidRival - It's only been 6 days and this thread has already far exceeded my expectation. Honored to be in this with u guys. All hail All Health!

UGCTT_El Pescadero -  Thanks for advise and knowledge about the cardio... I guess I'll have to start doing it before the workout ... The lifting advice is Solid too... I did increase weight each set just didn't wanna post all that info (was sweating on bike at the time) going for lower weight more reps right now will go back to heavy sets 6-8 reps in a few weeks... Tweaked my back in early December and just trying to stay healthy at the moment!

Thanks again for info

War Health

dont do cardio BEFORE you lift either.

you will only tire yourself out before you lift and cannot get the intensity up to PROGESSIVELY  lift higher reps or more weights

take only 5-10 min of cardio to warm up. just to get blood flowing and thats it. you wanna save all that energy for the lift.

if you lift at night then do cardio in the morning. if you lift in the morning then do cardio at night.

if you are TOO LAZY to work out twice a day then split cardio on one day and lifting on the next. you wont progress as fast but you will progress.

also you don't have to go low reps like i do(ie: 4-8 reps) you can stay in the 10-15 rep range. THE KEY is PROGRESSIVE OVERLOAD (ie: lifting more reps or more weight)

if you lifting in the 10-15 rep range, just increase the weight everytime you get to 15 reps and try to get 10 reps then work up to 15 again.

the low rep range WILL build muscle faster as you will be lifting more weight.

TheFapMaster - Getting to the thread late tonight. Been a crazy day, so I had to fit my work-out in between my daughters cheerleading class. Got my one hour of cardio in, like I said that I would. Started out with a 2 mile jog @ 6 mph and burned about 220 calories in 20 minutes. Then jumped on the bike for 20 minutes and burned another 220 or so calories there. Then moved to hell...the stair machine for 20 minutes. First 5 minutes @ 60 stairs per minutes, next 10 minutes were intervals @ 120 stairs per minute (1 minute on, 30 second off), dropped down and did 60 stairs per minute for the next 2 minutes, and then capped the last 3 minutes off with intervals (120 per minute...one minute on, 30 second off). Burned an astounding 436 calories in 20 minutes doing that. So by my calculations, I burnt somewhere in the neighborhood of 875 calories in 60 minutes tonight. Needless to say, I AM ALL IN THIS BITCH WITH BOTH FEET!!!

Meals:
9am - banana, vitamins, water
noon - soup and salad
3pm - steamed rice and veggies
6pm - protein shake
10pm - cereal w/ skim milk

dude you need to increase your protein intake

all you are doing is catabolizing your own muscle as you work out. sure you will lose weight but you are also losing precious muscle. muscle is what will burn the calories(either fat or carbs)

the more muscle you have the higher you basal metabolic rate will be and hence burn more calories throughout the day.

here is what you meal should be ideally:

9am- eat whites, vitamins, water

noon- chicken breast/steak and salad

3pm- chicken breast/steak/canned tuna and veggies

6pm- protein shake

10pm- casein protein shake

increase protein intake and fruits and veggies intake and REDUCE carbs and fat DRASTICALLY

the only carbs that you should be eating is your PRE WORKOUT meal and POST WORK OUT MEAL... THAT'S IT

Is it too late to get in on this????

12SixElbow -

Is it too late to get in on this????

Whew, I will weigh myself tomorrow, but it will be embaressing as fuck.

I haven't been to BJJ in 8 months, and I've gained like 40lbs in that time.

UGCTT_El Pescadero -

UGCTT_SidRival - It's only been 6 days and this thread has already far exceeded my expectation. Honored to be in this with u guys. All hail All Health!

Story behind "All Health"

My man who is about 375lbs and the most gracious host ever ( but also a food pusher) made sum breakfast one time when I was out at his River House in the summer... Had already had 3 Waffles 3 eggs and 4 pieces of Bacon plus toast ... He was trying to push another waffle on me to finish up the batter... Told him I couldn't and he said "come on egg, just put a little butter on it and shovel it down, it's All Health" never laughed so hard and have said it constantly since!!

It's all health!!

12SixElbow -

Whew, I will weigh myself tomorrow, but it will be embaressing as fuck.

I haven't been to BJJ in 8 months, and I've gained like 40lbs in that time.

 

MostLegit - My goal for 2012 was to go from 235 -> 205. I finished the year at 185. Once you start going to the gym and at least thinking about what you eat, the weight falls off. Good luck guys. We'll all need it to continue pushing forward.

UGCTT_El Pescadero - Horizontal Cardio with the old lady 12 minutes... Lol... All health tip* - the Sidewinder really works your core!!

Gym time!!

UGCTT_SidRival -

UGCTT_El Pescadero - Horizontal Cardio with the old lady 12 minutes... Lol... All health tip* - the Sidewinder really works your core!!

Gym time!!

Hahahaha