Your Workout Today

[Tepi]

http://madcow.wackyhq.com/geocities/5x5_Program/Linear_5x5.htm

Started that 7 weeks ago, been working really good for me. Plan is to continue with it but replace deadlifts from wednesday with power cleans and add more golf ball striking once our range opens up in couple weeks hopefully. So far added 30kg to squat and bench in 5 months, according to simulator I've gained distance, although I don't trust the info it gives. More importantly the quality of shots have gone so much better, feel like I don't have as many loose parts in there anymore.

Highly recommend that program for anyone new to lifting, there's also one for advanced lifters on that site aswell.

[mvmac]

Back squats, deadlifts, TRX pushups and

[mvmac]

Front squats and kettlebell push ups and

[Buke]

My workout consists of 50 minutes of circuit training 5 times a week, focusing on muscle suppleness and cardiovascular fitness - circuit training involves 60% resistance training, 20 repetitions and running 20 steps, which has to be completed in 90 seconds, with 30 seconds to move on to the next equipment. Afterwards I will stretch for 10 minutes. I have been on this program for the past three years: I did lose a lot of bulk musclewise, but my general fitness and golfing preparation have stepped up remarkably.

Outside the gym I go to the range 3 times a week for an hour, hitting two buckets with all the clubs in the bag, around 10 balls per club. I play golf three times a week, one a practice round on my own, where I spend as much time as possible around the greens and putting from several locations on the green. The other two rounds are the normal weekly competition rounds at my club or at another course if I was invited to play there.

[saevel25]

Taking a different twist on an exercise routine posted previously here.

10 reps each in a row, high intensity, good form

Pushups

20 bicycle crunches

Assisted Pullups

30 lb dumbbell swings

60 lbs deadlifts

30-40 second water break, then repeat 5 more times.

Then 15 minutes walking on a tredmill on a 6% incline to cool down.

Right now I am really liking the body weight exercises.

[FooFader]

Taking a different twist on an exercise routine posted previously here.

10 reps each in a row, high intensity, good form

Pushups

20 bicycle crunches

Assisted Pullups

30 lb dumbbell swings

60 lbs deadlifts

30-40 second water break, then repeat 5 more times.

Then 15 minutes walking on a tredmill on a 6% incline to cool down.

Right now I am really liking the body weight exercises.

Might give that a go this week. Looks good!

[mvmac]

Forgot to post this yesterday.

Back squats, TRX push ups and pull ups. And class

[Gipper]

Two mile light jog today and 5 sets of 15 push-ups.

[mvmac]

5 pushups between each

20 double bell deadlifts

20 Goblet Squats

30 Two handed swing

10 Double squats

12 Cleans L/R

10 Press L/R

25 One arm bent over rows L/R

[FooFader]

Deadlift 5x5

Military press 5x5

Bent over rows 5x5

Pullups close grip 5 sets all till failure ~12,8,8,6,4

[JetFan1983]

Just to follow up, things have been going well with my diet and occasional cardio. The cardio is just for fun, but the diet obviously isn't.... I do want to lose weight.

I've been more or less following Mike's plan for a while now... Not 24-7, but maybe 4-5 days a week, with a couple days where I'm not being as responsible as I should be. Today was obviously a battle to keep the calories down, but I think I kept it under 3000, which I would consider a victory considering the circumstances.

I was 193 when I started, and today I was 183, so ten pounds down so far is kinda nice. My end goal was around 175, which is my "happy" weight, but I may try to hit 173.

So far so good, and it looks like I've survived the holiday weight gain... had I not done this, I'd probably be above 200 for the first time in my life. Appreciate the support, Mike, Brandon, and others.

Wrote this post in December.

I just did a quick 3 miles then maybe 5 minutes weights and 5 minutes stretching just to get a good sweat going. Nothing crazy.

Today I finally reached my goal weight of 173. Wasn't that hard, and I didn't really exercise at all. The diet alone was fine.

Good stuff. I did it gradually, about over the course of 6 or 7 months I guess. Didn't starve myself, and actually, over the past 3-4 months, I didn't even really remember that I was on a diet... it just kind of was second nature at that point.

Still, I feel like I need to tack on some muscle now. Probably should start lifting again fairly soon if I can. Thanks for the moral support in the beginning, guys.

20 pounds lighter after 6-7 months of dieting seems like a healthy way to go about it.

[FooFader]

Wrote this post in December.

I just did a quick 3 miles then maybe 5 minutes weights and 5 minutes stretching just to get a good sweat going. Nothing crazy.

Today I finally reached my goal weight of 173. Wasn't that hard, and I didn't really exercise at all. The diet alone was fine.

Good stuff. I did it gradually, about over the course of 6 or 7 months I guess. Didn't starve myself, and actually, over the past 3-4 months, I didn't even really remember that I was on a diet... it just kind of was second nature at that point.

Still, I feel like I need to tack on some muscle now. Probably should start lifting again fairly soon if I can. Thanks for the moral support in the beginning, guys.

20 pounds lighter after 6-7 months of dieting seems like a healthy way to go about it.

Well done buddy, sounds excellent and really good to here that the weight will be staying off if you don't really have to try too much with the diet! Keep it up and time to lift

[JetFan1983]

Well done buddy, sounds excellent and really good to here that the weight will be staying off if you don't really have to try too much with the diet! Keep it up and time to lift

Thank you, I appreciate it. Yea, I've lost weight in short periods of time before (intentionally), and it wasn't the most fun experience.

The first month of the diet change was the only real challenge I faced. I had gotten so used to eating a lot per day that my body hated me for a good 3-4 weeks when I started to cut back.

Yea, hopefully I can get my ass to the gym for real very, very soon. If there's one thing I dislike, it's lifting weights regularly while on a diet. Now that I'm not really going to be focusing on weight loss anymore, I can just focus on getting healthier and stronger and eating enough to sustain it all.

[bplewis24]

Thank you, I appreciate it. Yea, I've lost weight in short periods of time before (intentionally), and it wasn't the most fun experience.

The first month of the diet change was the only real challenge I faced. I had gotten so used to eating a lot per day that my body hated me for a good 3-4 weeks when I started to cut back.

Yea, hopefully I can get my ass to the gym for real very, very soon. If there's one thing I dislike, it's lifting weights regularly while on a diet. Now that I'm not really going to be focusing on weight loss anymore, I can just focus on getting healthier and stronger and eating enough to sustain it all.

I hear ya!  I'm in the same boat.  I haven't lost quite as much weight, but I've probably lost a similar amount of fat.  I'm down 10-15lbs or so over the past 4 months, but I've been stuck on 180-ish for the last month even though my waistline has been getting smaller.  I believe the difference is that I do work out and hit the weights and I tend to put on significant enough muscle mass to offset some of the fat loss.  That's one of the reasons I focus on lean muscle building when I work out.

Anyhow, back to the main point: I've done in it a healthy manner like yourself.  The results are more gradual, but it doesn't feel like I'm dieting.  Just eating healthy, balanced meals with smaller portions and higher frequency.  I even occasionally break my diet, without going all binge-tastic.  Like last night, I had a couple handfuls of candy (my vice).  But it wasn't so bad, and I'm already finished with my workout this morning and back on schedule.

What I've really been focusing on the past few months is finding ways to tweak my diet to eat healthier foods that are tastier, and from a workout perspective trying to run the fastest mile I possibly can.  The latter is quite a challenge for me.  I've always been a sprinter, so anything over 400m for me is incredibly tough.  I've been running sub-6:30 miles for about two weeks now, and it feels pretty good.  I remember when I was in college, one of our conditioning tests for skills players was a 6:15 or 6:30 mile.  Getting back to that pace has been tough!  Especially when I run in a 3k event and 8 year old girls are running past me and making it look easy!

[JetFan1983]

Quote:

Originally Posted by JetFan1983

Thank you, I appreciate it. Yea, I've lost weight in short periods of time before (intentionally), and it wasn't the most fun experience.

The first month of the diet change was the only real challenge I faced. I had gotten so used to eating a lot per day that my body hated me for a good 3-4 weeks when I started to cut back.

Yea, hopefully I can get my ass to the gym for real very, very soon. If there's one thing I dislike, it's lifting weights regularly while on a diet. Now that I'm not really going to be focusing on weight loss anymore, I can just focus on getting healthier and stronger and eating enough to sustain it all.

I hear ya!  I'm in the same boat.  I haven't lost quite as much weight, but I've probably lost a similar amount of fat.  I'm down 10-15lbs or so over the past 4 months, but I've been stuck on 180-ish for the last month even though my waistline has been getting smaller.  I believe the difference is that I do work out and hit the weights and I tend to put on significant enough muscle mass to offset some of the fat loss.  That's one of the reasons I focus on lean muscle building when I work out.

Anyhow, back to the main point: I've done in it a healthy manner like yourself.  The results are more gradual, but it doesn't feel like I'm dieting.  Just eating healthy, balanced meals with smaller portions and higher frequency.  I even occasionally break my diet, without going all binge-tastic.  Like last night, I had a couple handfuls of candy (my vice).  But it wasn't so bad, and I'm already finished with my workout this morning and back on schedule.

What I've really been focusing on the past few months is finding ways to tweak my diet to eat healthier foods that are tastier, and from a workout perspective trying to run the fastest mile I possibly can.  The latter is quite a challenge for me.  I've always been a sprinter, so anything over 400m for me is incredibly tough.  I've been running sub-6:30 miles for about two weeks now, and it feels pretty good.  I remember when I was in college, one of our conditioning tests for skills players was a 6:15 or 6:30 mile.  Getting back to that pace has been tough!  Especially when I run in a 3k event and 8 year old girls are running past me and making it look easy!

Yea, if I could actually still hang around 173ish while still working out, I'd be pleased with that. Like you, it would be nice to just gradually replace unwanted fat with some lean muscle.

Are you running the 6:30 miles just one mile at a time, or is that the pace you look to keep for longer runs, like a 5K or 10K?

This morning I could barely manage an 8:30 pace over the course of my 3 total miles, but I am frighteningly out of shape at the moment.

[saevel25]

I hear ya!  I'm in the same boat.  I haven't lost quite as much weight, but I've probably lost a similar amount of fat.  I'm down 10-15lbs or so over the past 4 months, but I've been stuck on 180-ish for the last month even though my waistline has been getting smaller.

Try intermittent fasting.

[mvmac]

Still, I feel like I need to tack on some muscle now. Probably should start lifting again fairly soon if I can. Thanks for the moral support in the beginning, guys.

For sure, muscle burns uses up more calories and lifting heavy stuff forces your body to burn body fat as fuel.

Yea, hopefully I can get my ass to the gym for real very, very soon. If there's one thing I dislike, it's lifting weights regularly while on a diet. Now that I'm not really going to be focusing on weight loss anymore, I can just focus on getting healthier and stronger and eating enough to sustain it all.

It can suck but your body gets used to it. Have a protein shake half hour before you lift, gives you a little "boost". I sometimes even have a little trail mix.

I hear ya!  I'm in the same boat.  I haven't lost quite as much weight, but I've probably lost a similar amount of fat.  I'm down 10-15lbs or so over the past 4 months, but I've been stuck on 180-ish for the last month even though my waistline has been getting smaller.  I believe the difference is that I do work out and hit the weights and I tend to put on significant enough muscle mass to offset some of the fat loss.  That's one of the reasons I focus on lean muscle building when I work out.

Anyhow, back to the main point: I've done in it a healthy manner like yourself.  The results are more gradual, but it doesn't feel like I'm dieting.  Just eating healthy, balanced meals with smaller portions and higher frequency.  I even occasionally break my diet, without going all binge-tastic.  Like last night, I had a couple handfuls of candy (my vice).  But it wasn't so bad, and I'm already finished with my workout this morning and back on schedule.

It's a little like golf where it's easier to go from a 20-17 handicap than a 5-2. Same with me, I was stuck at 180 for three weeks and now finally in the '70's. Peaks and valleys, keep it up and you'll see the scale change.

I try to get in one cheat day a week. Keeps you sane and in the long run doesn't hurt your fat loss. I've even started giving myself little "cheats" everyday. Dark chocolate almonds, dark chocolate raisins, trail mix, peanut butter chocolate "pudding" (I'll share the recipe). If it fits my calories/macros then I can eat it.

For fat loss I've been told sprints are really good.

Try intermittent fasting.

I'm a fan.

---

This morning

55 barbell deadlifts, 60% of my max weight

and class

[bplewis24]

Are you running the 6:30 miles just one mile at a time, or is that the pace you look to keep for longer runs, like a 5K or 10K?

Right now just one mile at a time.  It took shaving 10-15 seconds off my time every day for the course of 6-8 weeks before I got to this point.  I have a 3k coming up in 3 weeks, so I'll eventually try and hold the same pace over longer distances and work my way up to 3k, but I have no real goals for this.  It's just a new challenge that keeps me motivated.

For fat loss I've been told sprints are really good.

Yeah, that's one of the reasons why I'm not really worried about my weight.  I generally start doing sprint work when the weather heats up (like now).  A few times a week I'll go hit the track in the afternoon for some sprints, and that's when the weight really comes off.  I think high impact boot camps and cross-training has similar results.

Try intermittent fasting.

I actually do that once a week.  Every Monday, actually.  I find it pretty refreshing.