The Official TS Workout & Nutrition Thread
#741
07-19-2011, 10:54 PM
Took a month off after what I felt was a bit of overtraining (2x/day 5 days/wk for 2 months). The last week off I switched to an 80% liquid diet drinking a few smoothies per day and protein shakes, mixed with tuna, other lean meats, cottage cheese and egg whites. During the month off there was consumption of copious amounts of beer and liquor and I still managed to drop a satisfactory amount fat and a little muscle which got me just under 200lbs.
I have been back in the gym for a week slowly working myself back up to strength. The first few workouts were humbling as heck, today's w/o felt great!
w/u 3x10 (unbroken, no rest) - push ups, sit ups, air squats.
stretch
w/o completed in 18:39 with 120lb db's -
run 100m, 10 deads, 10 front squats
run 200m, 8 deads, 8 front squats
run 400m, 6 deads, 6 front squats
run 800m, 4 deads, 4 front squats
Good to be back!
I have been back in the gym for a week slowly working myself back up to strength. The first few workouts were humbling as heck, today's w/o felt great!
w/u 3x10 (unbroken, no rest) - push ups, sit ups, air squats.
stretch
w/o completed in 18:39 with 120lb db's -
run 100m, 10 deads, 10 front squats
run 200m, 8 deads, 8 front squats
run 400m, 6 deads, 6 front squats
run 800m, 4 deads, 4 front squats
Good to be back!
#742
07-19-2011, 11:24 PM
About the last 10 lbs or getting a 6 pack. For a lot of people your body hangs on to it's reserves like crazy even when dieting. You can trick it into not going into starvation mode by doing 3 days lo carb, low cal followed by 1 at maintenance level with some healthy carbs.
If the diet is totally on point and you're doing a decent amount of cardio (4 30-45 minute sessions/wk) you'll start to see it come off and the abs show up. Discipline.
If the diet is totally on point and you're doing a decent amount of cardio (4 30-45 minute sessions/wk) you'll start to see it come off and the abs show up. Discipline.
#743
07-20-2011, 01:09 AM
About the last 10 lbs or getting a 6 pack. For a lot of people your body hangs on to it's reserves like crazy even when dieting. You can trick it into not going into starvation mode by doing 3 days lo carb, low cal followed by 1 at maintenance level with some healthy carbs.
If the diet is totally on point and you're doing a decent amount of cardio (4 30-45 minute sessions/wk) you'll start to see it come off and the abs show up. Discipline.
If the diet is totally on point and you're doing a decent amount of cardio (4 30-45 minute sessions/wk) you'll start to see it come off and the abs show up. Discipline.
#744
07-20-2011, 02:43 AM
About the last 10 lbs or getting a 6 pack. For a lot of people your body hangs on to it's reserves like crazy even when dieting. You can trick it into not going into starvation mode by doing 3 days lo carb, low cal followed by 1 at maintenance level with some healthy carbs.
If the diet is totally on point and you're doing a decent amount of cardio (4 30-45 minute sessions/wk) you'll start to see it come off and the abs show up. Discipline.
If the diet is totally on point and you're doing a decent amount of cardio (4 30-45 minute sessions/wk) you'll start to see it come off and the abs show up. Discipline.
#745
07-20-2011, 09:52 AM
BTW AG surfer, maintenance level is the amount of calories where your body doesn't gain or lose fat.
I do have Berardi's precision nutrition, his take is different. The cycle is per day with calories and carbs loaded up around workouts. He likes a bit lower carb than I do, but eating this way is very effective.
#747
07-21-2011, 12:39 AM
I want to start biking since I can not stand running any distance over a mile - someone posted earlier that short stubby legs don't make for a distance runner, well that's me. 
I'm budgeting for a decent entry level roadie to start biking seriously next spring.
I'm budgeting for a decent entry level roadie to start biking seriously next spring.
#748
07-21-2011, 12:41 AM
Probably just had the best workout I've had in 3 months. Not exactly sure if it was the SuperPump Max or not though. I only took 1 scoop of it; but I have been off of Jack3D for at least a month now, so it might have played a role in my workout.
This is the first time my chest is sore in god knows how long.
5x5 @ 205lb on flatbench, resting about 90 seconds give or take in between sets.
185lb x 10 on incline bench
195 x 8 incline bench
205 x 5 incline bench (failure)
205 x 4 incline bench (failure)
135lb x 14 decline bench
155lb x 10 decline bench
185lb x 6 decline bench
185lb x 6 decline bench
165lb x 12 seated butterfly's
170lb x 10 seated butterfly's
175lb x 8 seated butterflys ( til failure)
175lb x 6 seated butterflys (til failure)
25lb x 12 cable crossovers
30lb x 10 cable crossovers
35lb x 10 cable crossovers
35lb x 8 cable crossovers
Stretched for 10 minutes.
Did a 75min spin class.
This is the first time my chest is sore in god knows how long.
5x5 @ 205lb on flatbench, resting about 90 seconds give or take in between sets.
185lb x 10 on incline bench
195 x 8 incline bench
205 x 5 incline bench (failure)
205 x 4 incline bench (failure)
135lb x 14 decline bench
155lb x 10 decline bench
185lb x 6 decline bench
185lb x 6 decline bench
165lb x 12 seated butterfly's
170lb x 10 seated butterfly's
175lb x 8 seated butterflys ( til failure)
175lb x 6 seated butterflys (til failure)
25lb x 12 cable crossovers
30lb x 10 cable crossovers
35lb x 10 cable crossovers
35lb x 8 cable crossovers
Stretched for 10 minutes.
Did a 75min spin class.
I used to do a really good set that a guy from Alaska gave me. At my peak my bench set was :
185 6x
245 6x
285 2x
285 2x
245 6x
215 15x
I haven't been to the gym in a while and it shows, but now I have a better schedule and will be getting back in there tomorrow.
#749
07-21-2011, 12:42 AM
I love biking of any kind. Mtn or road both fantastic. You'll enjoy either