Diet & Fitness Support Thread

[RAMA]

OK so I'm finishing up my 7th week back at the gym now, I'm making progress strength-wise, and it was time to change up my chest workout: flat barbell bench press; warm up: 225lbs, 5 work sets at 325-355 pounds, I managed 6-9 reps; dumbbell incline press: warm up: 85lbs, 4 work sets at 100-120 pounds, 10 reps each; incline dumbbell flyes: 4 work sets, 85-100 lbs, 8-10 reps; pec deck: 4 work sets, full stack, 10-12 reps.

Next week I am continuing to do weighted dips that concentrate on my triceps but they also work the chest. My gym has two 55 lb rubberized plates that I use for this.

Yesterday I incorporated FULL deadlifts for the first time in several years into my back workout. I worked up from 255 lbs to 305. Taking it easy my first week.

I'm currently 260 lbs.

RAMA

 

[RAMA]

Steroid milkshakes.

Delicious.

Just check out my myspace blog.

 

[RevDMV]

OK, back at it again. Spent most of the summer out of town. So week two day four today....ouch....

 

[RoJoHen]

Steroid milkshakes.

Delicious.

Just check out my myspace blog.

Eh, I try to avoid myspace as much as humanly possible.

 

[DarkHelmet]

Indeed - I ask a question, and it takes more time to type go to myspace then answer the question as to what supplement.

 

[RAMA]

Indeed - I ask a question, and it takes more time to type go to myspace then answer the question as to what supplement.

Since when has it been hard to look at myspace. I have links everywhere.

Here's the supp:

http://www.supplements.net/Spawn-by-Myogenix-90-Caps-p/spawn-90caps-myogenix.htm

 

[DarkHelmet]

Indeed - I ask a question, and it takes more time to type go to myspace then answer the question as to what supplement.

Since when has it been hard to look at myspace. I have links everywhere.

Here's the supp:

http://www.supplements.net/Spawn-by-Myogenix-90-Caps-p/spawn-90caps-myogenix.htm

I avoid myspace like the plague.

Thanks for the link. Interesting stuff.

What are you eating to support your growth? Be curious to know.

 

[RoJoHen]

I need to come up with a new workout plan. Last winter, I actually kept a log of all my lifts (sets and reps), and I made some good progress that way. It gives me an actual goal for every workout session. I need to start doing that again.

This winter (bulking season), I am going to focus on my shoulders and legs, which have always lagged behind on account of my ignoring them. I'll still work the rest of my muscles, of course, but I'm going to put specific emphasis on shoulders and legs.

Maybe abs too...

 

[TheSeeker]

^If you sign-up on bodybuilding.com they actually have an online workout tracker which is pretty cool. After you've entered more than one workout it starts giving you stats and graphs of your progress.

It wasn't a great week for me last week. I only made it to the gym three times and I discovered I've managed to injure my left shoulder somehow. It's the same thing that happened to me about 3 or 4 years ago and I suspect it's my rotator cuff. The last time I just took time off and it got better but I really don't want to do that this time. I've been making great progress in terms of strength and muscular development. My delts are finally starting to pop a little and I don't want to lose that progress. I'm going to try cold compression and see what happens.

 

[RAMA]

Indeed - I ask a question, and it takes more time to type go to myspace then answer the question as to what supplement.

Since when has it been hard to look at myspace. I have links everywhere.

Here's the supp:

http://www.supplements.net/Spawn-by-Myogenix-90-Caps-p/spawn-90caps-myogenix.htm

I avoid myspace like the plague.

Thanks for the link. Interesting stuff.

What are you eating to support your growth? Be curious to know.

Right now, I'm eating a lot of brown rice, chicken, turkey burgers, eggs, and protein bars/ shakes. I don't always have the luxury of stopping to eat. I'm eating 5 times a day. By January I will cut a lot of carbs and go on an 8 week "bodybuilding" cutting plan so I can look awesome for 2009 the Arnold Classic.

Edit: I am also eating a lot potatoes and yams. Occasionally wheat pasta with protein added. Oatmeal and eggs for breakfast.

RAMA

 

[RAMA]

Just weighed myself tonight at the gym. I haven't changed my diet at all and I am up to 265lbs. I gained a full inch on my chest in 2 weeks.

 

[RoJoHen]

I'm jealous.

I really need to get my diet in check. I've been so lazy lately. I'm lucky if I eat twice a day.

I made so much progress last year when I was eating 5-6 meals a day. Need to get back in the habit.

 

[DarkHelmet]

Nutrition is the key to success. You bust ass in the gym, but results won't be near as good if not supported by good nutrition.

RAMA - ballpark calorie-wise, where are you? How many grams of protein per day? Also, 265 lbs? Damn - how tall are you?

 

[RoJoHen]

Nutrition is the key to success. You bust ass in the gym, but results won't be near as good if not supported by good nutrition

Believe me, I know. I'm just going through my annual period of extreme laziness. It will pass.

 

[DarkHelmet]

Nutrition is the key to success. You bust ass in the gym, but results won't be near as good if not supported by good nutrition

Believe me, I know. I'm just going through my annual period of extreme laziness. It will pass.

Just to be clear, not preaching, above. Basically just reinforcing it to myself! For me, it's most definitely the most important part, by far.

 

[TheSeeker]

I had a pretty decent week last week despite the fact that I have a problem with my left shoulder at the moment. I'm pretty sure it's my rotator cuff so I'm scaling back the heavy lifting in favour of some shoulder exercises to rehab and strengthen it. I still made it to the gym 6 times with three days of lifting and three days of HIIT.

I weighed myself this morning and I am down to 180.6 lbs. I haven't been this close to the 170s in over a year! I think I'll start to get really excited when I start approaching the 160s which I hope will be by Christmas.

One "crappy" thing about losing this weight though is that all the new jeans I bought in July are loose on me now!

 

[RoJoHen]

^I've been having the opposite problem with my jeans lately.

 

[TJinLOCA]

I've been getting back into a regular routine (gym workout 2-3 days a week, running or hiking alternate days 2-3 days a week) but then I screwed up my back a few days ago and haven't been able to do a damned thing.

So, was it the lifting or the running that messed up my back?

Neither. It was wearing heels for an entire day. I haven't been able to sleep, or stand up straight, since Saturday!

Heels are evil. EVIL, I say!!

 

[Michael Chris]

Just started doing a workout plan. Hopefully it'll help overall. I had been doing just some basic stuff, and have felt a bit better as a result, but haven't gotten the results I'm looking for. I still need to put on some muscle and cut a bit of fat. I'm 6'0" and weigh about 171 lbs. Hopefully, I'll be posting a positive update in a while.

 

[RoJoHen]

^Just make sure you stick with it and work as hard as you can while you're doing it. And make sure your diet is in check. Exercise with a shitty diet can end up being a grand waste of time.