Workout thread 2021

[corvetteguy78]

Got a new gym last year. Never really been a dedicated workout guy. no gyms...i dabbled in dumbbells a bit but nothing heavy...lots of cardio shit treadmill, beach body programs etc...never did free weights...i had a Powertec Leverage Bench which was as close to free weights as i've ever come. And a Total Gym in the past, which actually worked very well. I've never lifted an Olympic barbell before June 2020.

I got a Rogue RM4 90 rack with a few attachments in June 2020 with an Rogue Ohio Bar, Solid Bar Fitness Contender Bar, a 300lb Fitness Gear Olympic Plate and barbell set...some more Titan fitness Olympic Plates...followed up by a Body Solid Lat Pull Down machine a few months ago. Also bought some Titan Fitness plate loadable dumbbells with Rogue dumbbell bumper plates. a nice Hoist Fitness FID bench. And i also have the same Icon Fitness Treadmill I've had.

I got nice little setup now. Been working out steadily, basically every other day with full body splits since June 2020. I couldn't even unrack 195lbs back in June. I just hit 305lb bench, barely. I'm pretty happy with that just turning 43 years old and never really have lifted like this ever.

Where is everyone at with their workouts? Still progressing? I'm still learning new shit every day to progress. I had a goal of a 300LB Bench Press by summer but ive exceeded that already. I'll just keep going and see where i can go. Just need to work on my diet.


305 Bench

 

[Matts96HB]

Nice press man! That's an awesome gym setup, too.

Steady progress over here. I'm sitting at 5'9", 205 lbs and last body fat measurement was 12%. I'm working on packing on some more lean muscle mass, probably try to get up to about 215 and maintain same body fat.

 

[corvetteguy78]

Nice press man! That's an awesome gym setup, too.

Steady progress over here. I'm sitting at 5'9", 205 lbs and last body fat measurement was 12%. I'm working on packing on some more lean muscle mass, probably try to get up to about 215 and maintain same body fat.

JFC 12%... that's well out of the realm of possibility for me. I'm jelly as hell....I'm sitting somewhere around probably 25%.... im 5'10 209. I wanted to get below 200 while maintaining my strength but not sure anymore. Right now i'm focusing on strength. Not trying to gain or lose weight at this point.

 

[BigJ]

Nice setup! I wish I had space for one. Going to be a while before I'm jumping back to the gym. Right before covid I was in there 4 days a week for 3 months. Made some good progress then..... I got real fat from drinking/eating everyday like it was end of days.

I've been doing body workouts on and off during covid. Lost 20 then gained 10 back over holidays. Prob still 30lbs overweight at 210 6' right now.

 

[Briansol]

my fat ass is up to 245 (6'). I'd like to get back to 220 this year.

but, that requires effort and less IPA drinking

 

[TurboMirage]

looking good! i am not dedicated to leaning out. ive been 195 steady for 3-4 months after dropping 20 during covid. now that it's summer i think i will be more active and drop a few more pounds.

 

[corvetteguy78]

Looks like we all have our weight/diet/workout struggles. I've gone through so many ups and downs with my weight. It's crazy, in the past it was the eating that was easy part and the working out that was hard. Now it's the opposite. I lift basically every other day but can't eat right. The only thing I struggle with workout wise is getting in any sort of cardio at all. In my workouts in the past...I would run on the treadmill sometimes 8 days in a row. 45 minutes to an 1 hour a day. There are probably old posts of my treadmill workouts on HS. Now I look at the treadmill and I want to throw up.

The only cardio I really do is some Nate Bower boxing workouts from YouTube on a heavy bag every now and then but I really need to add more cardio to my routines on my off days. I picked up a Heavy bag from RingSide Boxing and some Venom Undisputed 2.0 MMA gloves in January last year.

I'll keep working on increasing my strength but at some point I need to figure out what I really want. Bulk up or Cut down a bit. I think Bulking would be easier since I'm already a fatty kinda of guy and i know my strength would go up faster. Cutting will be hard because of diet and im afraid id loose strength but id look better.

 

[reckedracing]

If your treadmill does incline you can look into walking on a moderate to steep incline.
It will get your heart rate up relative to running, but won't necessarily feel as draining on your body.
Start slow and don't overshoot your target heart rate or you'll get gassed and spent too quick.
It's basically putting you through a stress test, so make sure the ticker is good before you really start pushing it.
Just another way to use your treadmill to vary up the cardio.

 

[BigJ]

If your treadmill does incline you can look into walking on a moderate to steep incline.
It will get your heart rate up relative to running, but won't necessarily feel as draining on your body.
Start slow and don't overshoot your target heart rate or you'll get gassed and spent too quick.
It's basically putting you through a stress test, so make sure the ticker is good before you really start pushing it.
Just another way to use your treadmill to vary up the cardio.

I do something similar. Its called walking hills.... Make some work calls and go for a 3 mile walk every day.

 

[corvetteguy78]

If your treadmill does incline you can look into walking on a moderate to steep incline.
It will get your heart rate up relative to running, but won't necessarily feel as draining on your body.
Start slow and don't overshoot your target heart rate or you'll get gassed and spent too quick.
It's basically putting you through a stress test, so make sure the ticker is good before you really start pushing it.
Just another way to use your treadmill to vary up the cardio.

Yea i did those kind of worksouts when all I did was cardio....lost 28lbs. 15% incline 2.5 to 4.0 mph ....when I started running flat i could do a 7.25 minute mile which was pretty good for whatever condition i was in at the time.

If i did cardio it would be no more than 20 minutes of HIIT. Sprint/ Walk Sprint /Walk etc

 

[BigJ]

If i did cardio it would be no more than 20 minutes of HIIT. Sprint/ Walk Sprint /Walk etc

Good way to keep that muscle you've grown. Sprints is the way to go to cut up along with diet.

 

[Matts96HB]

JFC 12%... that's well out of the realm of possibility for me. I'm jelly as hell....I'm sitting somewhere around probably 25%.... im 5'10 209. I wanted to get below 200 while maintaining my strength but not sure anymore. Right now i'm focusing on strength. Not trying to gain or lose weight at this point.

I maintained 3-4% higher until I changed my diet. Prior to the change I was 200-250g protein, 300-350g carbs, 20-30g fat per day. I'm now eating 180-200g protein, <40g carbs, 220g fat per day and I eat once per day. Not for everyone but that's how I dropped a bit more body fat and don't think I've lost much (if any) muscle.

 

[corvetteguy78]

I hate this MFing shit. January 1 2021 i was 218.6. Pretty much the heaviest I've ever been. I started a 30 day Dietbet challenge that day and got down to 202.8 by February 1st, 15.8 lbs lost in 30 days. Fast forward to now, I'm scared to weight myself. I wouldn't be surprised to see 220+ on the scale. I can see it in my face how much weight i gained. My diet is jack shit. I know this is the problem. I have no self control lately.

i dunno...just venting. I'm at the point where i ordered a week's trials of a fucking fad diet. Thrive or some shit.. FML...

i also dont want to kill my strength gains i made.

The good news is my bench is up to 320lbs 45/45/35/10/2.5 on each side

 

[reckedracing]

Have you thought about ordering in prepared meals, or one of those box meal type things?
Any specific weak area in your current diet plan?
Carb fiend?
Late night snacking?
beer alcohol?

 

[corvetteguy78]

Have you thought about ordering in prepared meals, or one of those box meal type things?
Any specific weak area in your current diet plan?
Carb fiend?
Late night snacking?
beer alcohol?

There are nights, too many of them, where i find myself eating shit after dinner. I host poker a lot at my house and i always end of having left over bags of chocolate, left over chips etc....and i just find myself always gravitating to that stuff lately. Just the past couple months.

As far as weak areas...yeah i mean...80% of my diet is just bad lately..i don't know what it is with me. A lot of over eating. Like yesterday I ate a home made 1/2 burger with homemade Bic Mac sauce, cheese, on Dave's Killer bread, a hot dog and a small personal size can of baked beans for lunch. Then for dinner I order a fried chicken platter with fries and coleslaw and a Jamaican beef patty from a local restaurant. I mean wtf am I doing. This past Sunday we got Neil's Donuts( best donuts ever in CT). I bought fucking 6 donuts and i ate 70% of them after splitting a bacon egg and cheese on a hard roll with my wife. We make home made pizza, ill eat 5 pieces and my wife will eat 3.

Soo definitely a lot of bread, carbs, shit in general over the past couple months.

I'm out of control. It's really bothering me.

i've done the premade meal delivery before but its something my wife is gonna want to have to do as well.

I cant figure out why this has me feeling down so much. it's not really like me to be like this. maybe maybe i got male menopause

 

[BigJ]

I tend to eat my feelings too. It's easy and tastes good. My wife's family doesn't follow diets at all and drink a TON. When I'm around them it gets out of control. Which is often. Last Oct - Jan I gained 15lbs back.

So 4 weeks ago I started running regularly (3-4 a week) and walking 2.5miles a day, every day. I got a dog and a kid. That's easy. Target steps is minmum 10K. Watching my cals Sun-Thur to target 2k and not drinking. I use an app to log them (samsung healthy and strava for runs and its holding me accountable so far. Last year I did this for 4-5 months and it worked well and I dropped good weight but didn't exercise much. Now i'm exercising every day. Weighed in at 206 this week. For my frame, its heavy. I prob can't bench 315 right now but 225 is reasonable 1x.

Went to the doc last week and they said I have higher than average LDL at a young age. (Genetics SUCK). So now I'm doubling down on keeping the diet going. I eat pretty healthy already but miss a lot of fruits/vegetables and eat some basic carbs when I shouldn't.

We got some terrible news recently and it was a hard few days. Not having snacks in the house, I wasn't able to eat my feelings. I didn't drink either. I was present and supportive, and we're working through this tough time, with healthy coping mechanisms.

My goal for June 30 is 195. Roughly 1lb a week. I'm confident I can hit that. It would be a 5 year low for me.

 

[corvetteguy78]

I tend to eat my feelings too. It's easy and tastes good. My wife's family doesn't follow diets at all and drink a TON. When I'm around them it gets out of control. Which is often. Last Oct - Jan I gained 15lbs back.

So 4 weeks ago I started running regularly (3-4 a week) and walking 2.5miles a day, every day. I got a dog and a kid. That's easy. Target steps is minmum 10K. Watching my cals Sun-Thur to target 2k and not drinking. I use an app to log them (samsung healthy and strava for runs and its holding me accountable so far. Last year I did this for 4-5 months and it worked well and I dropped good weight but didn't exercise much. Now i'm exercising every day. Weighed in at 206 this week. For my frame, its heavy. I prob can't bench 315 right now but 225 is reasonable 1x.

Went to the doc last week and they said I have higher than average LDL at a young age. (Genetics SUCK). So now I'm doubling down on keeping the diet going. I eat pretty healthy already but miss a lot of fruits/vegetables and eat some basic carbs when I shouldn't.

We got some terrible news recently and it was a hard few days. Not having snacks in the house, I wasn't able to eat my feelings. I didn't drink either. I was present and supportive, and we're working through this tough time, with healthy coping mechanisms.

My goal for June 30 is 195. Roughly 1lb a week. I'm confident I can hit that. It would be a 5 year low for me.

Cardio is one thing I just cant get myself to do. I tell myself every off day from lifting I'm going to do 30 minutes of cardio and i just cant get off my fucking ass and do it. 30 stupid minutes, as if its going to kill me.

I'm not looking forward to my next blood work visit. I've always had perfect results health wise for my blood work but i just have a weird feeling the next time I get it done it's not going to look so hot. My family genetics is a hot mess. So hot, i barely have any family alive. No mom no dad no grand parents, few dead aunts and uncles.

i'd love to be 195...i feel like that is just a good weight for me. even 200. i just have to get off my ass and do something about my diet.

 

[BigJ]

If you're not measuring, you're not managing it.

It takes a LONG LONG time to make a lifestyle change. 28 days won't do it. We know that. 4-5 months won't do it. I've learned that. Shit at one point in my life I lost 75lbs in HS. I decided one day I wanted to get chicks and have a 6 pack. Now I'm married with a kid. My motivation is different and its to not be a fat dad / fat husband and be healthy.

Be accountable to yourself.

Cardio/movement can be lots of things:

• Get a pelaton and race your buddies.
• Get a bike and go ride outside.
• Go walk some hills.
• Jump Rope / Box / Punch the bag
• Swim
• Do some body weight HIIT workouts.

 

[Briansol]

If you want to put up 300+, you aren't going to be cutting or losing weight...

So, you need to make up you mind on what your goals are:
outright strength
target weight number that looks good to you on a scale and is completely arbitrary and means nothing about your health at all
'fit'

pick one and change your program to suit

 

[corvetteguy78]

If you want to put up 300+, you aren't going to be cutting or losing weight...

So, you need to make up you mind on what your goals are:
outright strength
target weight number that looks good to you on a scale and is completely arbitrary and means nothing about your health at all
'fit'

pick one and change your program to suit

Well...the good news is i woke up and i was not as heavy as i feared, 216.8. Buy yea...any significant weight loss will most likely effect any strength gains that I have made. I still need to trim down a bit. I have fat face going on. It's not pleasant. i feel like when i work out and eat right to get down to 200ish I just look a lot better. Even my wife said when i went from 218 to 202 my stomach area looked a lot more tight and my face wasn't chubby looking.

Like BigJ said, its all about a lifestyle change..and that takes...well...i guess a lifetime.

I'll figure something out.