Getting into shape

[Fat_Bulldog]

I've been trying to get to the gym 5 days a week.

Day 1:
- Chest (4 sets, 4 sets, 4 sets, 4 sets) (diff exercise each set)
- Abs (2 x 20) (2 x 20) (diff exercise each)
- Cardio (1 mile on Eliptical - currently under 15 mins - accomplishment when you're this damn big)
- Pool - high step in deeper water (knee to upper abs) for 15 mins

Day 2:
- Shoulders (4 sets, 4 sets, 4 sets, 4 sets) (diff exercise each set)
- Abs (2 x 20) (2 x 20) (diff exercise each)
- Cardio (1 mile on Eliptical - currently under 15 mins - accomplishment when you're this damn big)
- Pool - high step in deeper water (knee to upper abs) for 15 mins


Day 3:
- Arms (4 sets, 4 sets, 4 sets, 4 sets) (diff exercise each set)
- Abs (2 x 20) (2 x 20) (diff exercise each)
- Cardio (1 mile on Eliptical - currently under 15 mins - accomplishment when you're this damn big)
- Pool - high step in deeper water (knee to upper abs) for 15 mins


Day 4:
- Back (4 sets, 4 sets, 4 sets, 4 sets) (diff exercise each set)
- Abs (2 x 20) (2 x 20) (diff exercise each)
- Cardio (1 mile on Eliptical - currently under 15 mins - accomplishment when you're this damn big)
- Pool - high step in deeper water (knee to upper abs) for 15 mins

Day 5:
- Extra (4 sets, 4 sets) (diff exercise each set)
- Abs (2 x 20) (2 x 20) (diff exercise each)
- Cardio (1 mile on Eliptical - currently under 15 mins - accomplishment when you're this damn big)
- Cardio (3 miles on Bike)
- Pool - high step in deeper water (knee to upper abs) for 15 mins

I only typically rest for 20 seconds or less between each set when lifting. My heart rate gets to 160 or better for a lot of my workout.

[Jocephus]

gonna be lean_bulldog soon

[AWvsCBsteeeerike3]

Sounds like a good setup FB! It's got to be posted though.

[Jocephus]

reminds me of "how much ya bench"
http://www.dailymotion.com/video/x7ttvq ... -bench_fun

[Freed Roger]

Dime to a dollar says you didn't really lose 3 pounds in 4 days. Water weight.

Did it same time, same scale, and if you have to know, same buck naked.

as far as water -prior to Monday I was a bit heavier than normal- last week had a house project that tied me up-kept me from working out. but then I was able to run 10 mile Sat, and 4m on Sunday - and drank 6-ish overall beers & ate a lot both those days.

Monday - about hour gym workout
Tues - Ran 6.5 miles
Wed - about hour gym workout
Thurs - ran 4miles.

I watched what I ate Mon-Thurs, so it wasn't beer alone. but I think my ability to watch what I eat was helped by lack of beer-especially the following day.

Too small of a sample size. but I think we talked about this b/f - I step on the scale daily for cause effect, so I notice the patterns. When I go on a long run - I lose water weight immediately. When I go to gym, any weight loss is delayed a couple days. Since I've focused more on running-the metabolism has changed. I can go up/down 4 to 7 lbs fairly quickly.

[Fat_Bulldog]

My quads and calves are pretty muscular and lean for my size. Between carrying my weight for many years and through the cardio stuff I do, my legs get enough work for now.

Also, any time I do leg days, I am almost paralyzed for 3 days thereafter.

[jim]

I've been trying to get to the gym 5 days a week.

Day 1:
- Chest (4 sets, 4 sets, 4 sets, 4 sets) (diff exercise each set)
- Abs (2 x 20) (2 x 20) (diff exercise each)
- Cardio (1 mile on Eliptical - currently under 15 mins - accomplishment when you're this damn big)
- Pool - high step in deeper water (knee to upper abs) for 15 mins

Day 2:
- Shoulders (4 sets, 4 sets, 4 sets, 4 sets) (diff exercise each set)
- Abs (2 x 20) (2 x 20) (diff exercise each)
- Cardio (1 mile on Eliptical - currently under 15 mins - accomplishment when you're this damn big)
- Pool - high step in deeper water (knee to upper abs) for 15 mins


Day 3:
- Arms (4 sets, 4 sets, 4 sets, 4 sets) (diff exercise each set)
- Abs (2 x 20) (2 x 20) (diff exercise each)
- Cardio (1 mile on Eliptical - currently under 15 mins - accomplishment when you're this damn big)
- Pool - high step in deeper water (knee to upper abs) for 15 mins


Day 4:
- Back (4 sets, 4 sets, 4 sets, 4 sets) (diff exercise each set)
- Abs (2 x 20) (2 x 20) (diff exercise each)
- Cardio (1 mile on Eliptical - currently under 15 mins - accomplishment when you're this damn big)
- Pool - high step in deeper water (knee to upper abs) for 15 mins

Day 5:
- Extra (4 sets, 4 sets) (diff exercise each set)
- Abs (2 x 20) (2 x 20) (diff exercise each)
- Cardio (1 mile on Eliptical - currently under 15 mins - accomplishment when you're this damn big)
- Cardio (3 miles on Bike)
- Pool - high step in deeper water (knee to upper abs) for 15 mins

I only typically rest for 20 seconds or less between each set when lifting. My heart rate gets to 160 or better for a lot of my workout.

That's how I workout. Weight lifting can be cardio. I don't think I'm up at 160 for extended periods, but it's definitely a solid 120-140 with a spike here and there for an hour.

[jim]

Dime to a dollar says you didn't really lose 3 pounds in 4 days. Water weight.

Did it same time, same scale, and if you have to know, same buck naked.

as far as water -prior to Monday I was a bit heavier than normal- last week had a house project that tied me up-kept me from working out. but then I was able to run 10 mile Sat, and 4m on Sunday - and drank 6-ish overall beers & ate a lot both those days.

Monday - about hour gym workout
Tues - Ran 6.5 miles
Wed - about hour gym workout
Thurs - ran 4miles.

I watched what I ate Mon-Thurs, so it wasn't beer alone. but I think my ability to watch what I eat was helped by lack of beer-especially the following day.

Too small of a sample size. but I think we talked about this b/f - I step on the scale daily for cause effect, so I notice the patterns. When I go on a long run - I lose water weight immediately. When I go to gym, any weight loss is delayed a couple days. Since I've focused more on running-the metabolism has changed. I can go up/down 4 to 7 lbs fairly quickly.

It's like 3000 calories/pound of fat, so if you would have to be down like 9000 calories in 4 days. I weigh myself almost every day, same time and buck naked and this week alone I have had a 5 pound difference (202 on Monday, 197 Wed., 200.5 this morning).

I still say it's water weight so don't freak out if you get on the scale tomorrow and you have "gained" two pounds or whatever.

[AWvsCBsteeeerike3]

Here's a general question. Why does lifting back suck so gosh damned much? I feel like if I stick to a plan, I'll make progress on every freaking thing except back. Lifting back, like doing pull ups or pull down cables or pull down machines or rows or row bars or any [expletive] thing that is supposed to work lats or lower traps or any of those other little muscles below the scapula, is pointless. I never get sore; it constantly hurts doing it; and I can never lift more a week or a few days later. No gains whatsoever. No more definition whatsoever. I hate back. Seems like a waste of time.

[Freed Roger]

It's like 3000 calories/pound of fat, so if you would have to be down like 9000 calories in 4 days. I weigh myself almost every day, same time and buck naked and this week alone I have had a 5 pound difference (202 on Monday, 197 Wed., 200.5 this morning).

I still say it's water weight so don't freak out if you get on the scale tomorrow and you have "gained" two pounds or whatever.

I hear ya -it can't possibly be an official weight loss (or weight conversion) -even though my situation affecting water weight seems to have been consistent.

but as an avid watcher of this sort of thing, I can sense the change -probably more mental than physical reality - but yeah mental/physical intertwine.... To clarify an earlier post, I hope to be running ~ 8 lbs lighter by end of April (or ~11lbs counting the weight loss from last few days), while maintain/improve strength. I don't fancy any notion of losing real weight rapidly. And I know I will still be drinking beer.