The Official TS Workout & Nutrition Thread
Jul 19, 2011 | 10:54 PM
#741
I'm closing this thread.
Joined: Jan 2008
Posts: 8,610
From: Atlanta Metro-East
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!
Jul 19, 2011 | 11:24 PM
#742
Teamspeed Pro
Joined: Sep 2009
Posts: 5,470
From: Bellevue WA
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.
Jul 20, 2011 | 01:09 AM
#743
Teamspeed Pro
Joined: Sep 2008
Posts: 2,667
From: Nashville, TN
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.
Jul 20, 2011 | 02:43 AM
#744
Teamspeed Pro
Joined: Feb 2008
Posts: 2,311
From: The OC
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.
Jul 20, 2011 | 09:52 AM
#745
Teamspeed Pro
Joined: Sep 2009
Posts: 5,470
From: Bellevue WA
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.
Jul 21, 2011 | 12:39 AM
#747
I'm closing this thread.
Joined: Jan 2008
Posts: 8,610
From: Atlanta Metro-East
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.
Jul 21, 2011 | 12:41 AM
#748
Because I said so.
Joined: May 2008
Posts: 1,976
From: Seattle area
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.
Jul 21, 2011 | 12:42 AM
#749
Rolex Fanboy
Joined: Feb 2008
Posts: 8,638
From: In a dream....please don't wake me
I love biking of any kind. Mtn or road both fantastic. You'll enjoy either
