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Your Workout Today - Page 38

post #667 of 1040

W.O.D.

 

"Frandy"

 

21-15-9

 

Thrusters (135 lbs)

Pullups

 

Then:

 

75 Ground To Overhead (However you get it there with 135 lbs)

 

It sucked...its over...I was sore before I even walked out of the room...keep it movin and get ready for tomorrow!

post #668 of 1040
W.O.D.

3 Rounds for Time:

400 meter Row/Run
21 Kettle Bell Swings (55 lbs)
12 Pullups

10:26 was my time and my forearms are shot from all the pullups so hopefully we will be done with those for a few days.
post #669 of 1040

I haven't been hitting the weights much lately.  I am in a weight loss contest and with me just starting back lifting, I hold some water which makes my weight go up.  Not to mention, it's kind of hard to lift and not put on some muscle which also affects my weight.  Long term would be fine, but right now, I don't need the extra pounds added on.

 

I am really just happy to be running again. It seems that my knee is doing alright.  I started the c25k a few weeks ago to keep myself from over doing it and it has worked out nicely.  I am on week 4 day 2 now.

post #670 of 1040
Quote:
Originally Posted by TN94z View Post
 

I haven't been hitting the weights much lately.  I am in a weight loss contest and with me just starting back lifting, I hold some water which makes my weight go up.  Not to mention, it's kind of hard to lift and not put on some muscle which also affects my weight.  Long term would be fine, but right now, I don't need the extra pounds added on.

 

I am really just happy to be running again. It seems that my knee is doing alright.  I started the c25k a few weeks ago to keep myself from over doing it and it has worked out nicely.  I am on week 4 day 2 now.

Actually adding muscle raises your resting metabolism which means that if you add muscle your body will actually burn more. Doing excess cardio encourages the body to cannibalize it's muscle which will drag down your progress. If you are in a weigh loss contest you should still at least try to maintain the muscle you have. Losing weight very quickly is never a good idea though because your body is more than likely eating it's muscle since it is easier to breakdown than fat is.

 

A pound of fat is about 3600 calories so you would have to work extremely hard just to burn off a pound of fat per day. It would take probably 4 hours of cardio minimum to do that and that is without eating anything.  Never sacrifice your muscle mass to lose weight.

post #671 of 1040
Quote:
Originally Posted by Righty to Lefty View Post
 

Actually adding muscle raises your resting metabolism which means that if you add muscle your body will actually burn more. Doing excess cardio encourages the body to cannibalize it's muscle which will drag down your progress. If you are in a weigh loss contest you should still at least try to maintain the muscle you have. Losing weight very quickly is never a good idea though because your body is more than likely eating it's muscle since it is easier to breakdown than fat is.

 

A pound of fat is about 3600 calories so you would have to work extremely hard just to burn off a pound of fat per day. It would take probably 4 hours of cardio minimum to do that and that is without eating anything.  Never sacrifice your muscle mass to lose weight.

 

Not in the first few weeks back to lifting after a layoff.  Building muscle will add weight until you reach your level to where it actually starts to help burn. You hold water as well.  Yeah, I know all of this stuff.  I am losing 1.5-2lbs per week so far.  Diet is key there regardless of training. I don't rely on cardio or necessarily burning a certain amount of calories to lose. I just run because I enjoy it.  I lose the weight through diet regardless of the training.  I've been doing it for quite a while. If I've had a layoff from lifting for a while and come back, I will weigh heavier weekly after lifting for the first...ehh...month or so.  Then it seems to not bother me so much.

 

I don't do excess cardio.  I generally don't run or walk over 45 minutes. Usually you are pretty good to go on 5k distance.  It's the longer state cardio that hurts muscle.I can maintain muscle no problem.  You are right, losing weight very quickly is not a good idea NORMALLY!!!  But for 1000.00 to the winner, I will do whatever it takes for 10 weeks...haha!  I can put the muscle back easy.  As a matter of fact, my game plan for this contest (and this is just for the contest) was losing a max of 2lbs a week, not counting water weight.  Then the day before the final weigh in, I will do a semi weight cut somewhat to how the mma fighters do.  A few salt baths, and some sauna work and then weigh in. 

 

Now with that being said, I do normally lift while doing this but usually at higher rep ranges...basically just getting in some work without getting heavy.

 

Good info though


Edited by TN94z - 10/10/13 at 3:46pm
post #672 of 1040

Had to do each exercise for at least 50 seconds.  After the 50 second time a coin was flipped and I had to guess heads or tails, if I guessed right I got to move on to the next exercise, if not then had to do it again for 40 seconds, guessed wrong again had to do it for 30 seconds and so on.  I didn't have a lucky day :~(  

 

post #673 of 1040
Today is just a running day for 30 minutes or so. Ran and hit the gym last night, so just running today.
post #674 of 1040

40 mins of Yoga, 40 mins of lifting, 5 miles on the stationary bike w/ medium resistance. Feels good...

post #675 of 1040
30 minutes of jogging/running. 30 minutes of basketball. More running and weightlifting tomorrow.
post #676 of 1040

15 minute cardio workout, 5 minutes of face pace walking on incline, 4 minutes of running, 1 minute full out sprint, 5 minutes of walking

 

This is my upper body workout, I usually do everything with 25-30 lb dumbbell 8-10 reps each. Do not stop to rest between sets, this is meant to wear you down. I do the ab work between two sets of these, sometimes three sets if I have time.

 

Decline Bench Press

Bent-Over Row

Bench Press

Incline Lying row

Incline Bench Press

Shoulder Press

Dumbbell Curls

Cable Triceps Extensions

Lat Pull Downs

 

ab work

Bent V-ups 30

Bicycles 20 each direction

Crunches 30

Leg Lifts 20

heal taps (hold a crunch position, and move side to side tap your left and right heal or ankle) 20

RKC Plank 1 minute

post #677 of 1040

Round 1 - 3, only stopping for a 2-3 minutes after each round

Dumbbell Bench Press

Dumbbell bent over row

Dumbbell shoulder press

Lat Pulldown

Jump Squats

Lunges

Back Extensions

Mountain Climbers

RKC Plank

 

Abs

V-Ups

Bicycles

Bicycle crunches

Leg Lifts on Workout Bench

RKC Plank

 

Basically 30 minutes of non stop fun

post #678 of 1040

Been awhile since I posted, still losing weight, inches and staying motivated :-)

 

120 kb swings

20 goblet squats

50 air squats

25 pushups

20 myotatic crunches

post #679 of 1040

Did the full Legs and Back workout (P90X).  It's been over a year since I've done this one and have been sorely neglecting legs lately.

I should really be feeling this one in about 2 days.

 

Back this week with better nutrition and more intense workouts.  6 days a week.  I've been down this road before, and I like the results.

post #680 of 1040

Time to get back to business. Winter is a good time for me to hit it hard without the distraction of golf and summer social activities.

 

30 minute spin

bench press 4x8

chest fly 3x10

lat pulldown 4x10

pushup 50

Just got back from walking to get my lunch, total of 32 blocks. I don't wear my pedometer anymore so not sure how far it is. Later I'll spin some more.

post #681 of 1040

25 minutes on the tredmill. I tend to do random assortment of cardio, usually some sort of Interval Training. Today was a mix of run walk, then walk fast on incline, then job on an incline (12%), intermixed with moderate walk on a lower incline (6%)

 

Ab workout

 

 

 

post #682 of 1040
Nothing for the last 2 weeks since my shoulder was cut into for rotator cuff issues. Bone spur removed and found a tendon completely detached and folded back on itself. All repaired now, but have a long way to go for healing. Monday will be getting on stationary recumbant bike for at least an hour and continue that till I can do more. Right now therapy is just for range of motion, does not count as workout in my opinion.
post #683 of 1040

x3

post #684 of 1040

seated row 4x8

lat pulldown 4x8

push up 100

ball slam 4x10

sit up 50

medicine ball side throw w\ partner not sure how many, we do it a few times alternating side until we get tired.

30 minute spin

walk 4 miles during the day, getting ready to head out.

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