The Gym

[Gaff]

Hit my lowest weight in about 8 years today. Been sucking down the liquids a bit more this past week or so and I'm glad to see that it's doing something.

[usedtabe]

Good shit bro. You taking progress pics so you can show off the progression when you reach your goal?

[Gaff]

I had been but I stopped for a bit.

When I go sub-300 which should be before the end of the year hopefully, I will start up again. Call it my "never again" folder.

[usedtabe]

Don't stop. It's one thing I wish I had done when I had first started. Plus the documenting has to help push you I imagine. Knowing that every week/two weeks you're going to have to take another full body picture will probably cement going harder in the gym/on the diet than the previous week. I think it would for me anyway.

[Gaff]

It's funny but I actually felt "lighter" before I stepped on the scales today. It's probably just in my mind, but still.

Pretty sure I need to buy some new clothes soon. If I walk from one end of the house to the other, without my hands in my pockets or anything like that, by the time I reach the other end my trousers are around my ankles. Not sure how Texas stands on public nudity but I doubt it would be good.

[usedtabe]

I hear you dude. After I got fat again I ended up at a 42 waist(from a 34 just a year before) by the time I decided to cut this past April. I'm almost back to a 36. I hate throwing out clothes though so I still wear my size 40 jeans sometimes with a really tight belt. God help me if I ever forget that belt though, ass everywhere.

[Gaff]

I've got a good 20 t-shirts in my closet waiting for the day that I can actually wear them. Just picked up like four more Game of Thrones shirts from the HBO Store; all Large.

Not measured my waist because it would probably constitute a crime against humanity, but it's around 44 I believe.

[nmcmahan52]

I honestly don't know what pant size I need, my khakis for work are all 42s, loose as hell now. The jeans i wear are generally 40s with a belt cranked tight.

I'm cheap and hate buying clothes, definitely the downside to this if you can call it that

[bbrigg]

Dumbbell Bicep Curl +188 pts
40 lb x 15 reps (+32 pts)
45 lb x 12 reps (+32 pts)
50 lb x 9 reps (+32 pts)
45 lb x 12 reps (+32 pts)
40 lb x 12 reps (+31 pts)
35 lb x 10 reps (+29 pts)

Machine Bench Press +378 pts
155 lb x 25 reps (+65 pts)
170 lb x 18 reps (+67 pts)
185 lb x 8 reps (+65 pts)
200 lb x 6 reps (+67 pts)
170 lb x 9 reps (+60 pts)
155 lb x 9 reps (+54 pts)

Triceps Pushdown +139 pts
125 lb x 25 reps (+21 pts)
140 lb x 15 reps (+21 pts)
155 lb x 16 reps (+23 pts)
170 lb x 13 reps (+25 pts)
185 lb x 11 reps (+27 pts)
155 lb x 11 reps (+22 pts)

Standing Dumbbell Calf Raise +81 pts
50 lb x 34 reps (+27 pts)
50 lb x 33 reps (+27 pts)
50 lb x 33 reps (+27 pts)

Running (treadmill) +104 pts
0:07:58 || 1.0 mi (+104 pts)

[usedtabe]

Curling machine dude. Dem points.







Tracked a Workout for 1,142 pts Today

Stair Machine:
0:06:00 (+29 pts)
Warmup

Bent Over Barbell Row:
45 lb x 20 reps (+26 pts)
135 lb x 15 reps (+46 pts)
155 lb x 3 reps (+34 pts)
175 lb x 3 reps (+39 pts)
195 lb x 3 reps (+44 pts)
215 lb x 3 reps (+51 pts)
235 lb x 3 reps (+58 pts)
255 lb x 3 reps (+66 pts)
speed sets

Chin-Up:
5 reps (+48 pts)
5 reps (+48 pts)
5 reps (+48 pts)

T-Bar Row:
220 lb x 12 reps (+79 pts)
220 lb x 12 reps (+79 pts)

Lat Pulldown:
190 lb x 15 reps (+44 pts)
190 lb x 15 reps (+44 pts)

Seated Dumbbell Shoulder Press:
40 lb x 12 reps (+55 pts)
50 lb x 10 reps (+61 pts)
60 lb x 10 reps (+70 pts)

Dumbbell Side Lateral Raise:
20 lb x 12 reps (+36 pts)
20 lb x 12 reps (+36 pts)
10 lb x 20 reps (+37 pts)
Last 2 superset

Reverse Flyes:
100 lb x 20 reps (+30 pts)
115 lb x 20 reps (+34 pts)

[Gaff]

http://io9.com/5968164/why-you-shoul...p-eating-wheat just read this on io9. Not sure what it's doing on a sci-fi site, although some of it is fiction so perhaps that's how it qualifies.

I'll grant you that white bread and white bread hybrids are mostly garbage for you, but a couple of slices of whole grain a day has documented health benefits and is a daily staple for millions of people around the world.

[usedtabe]

I've personally been against grains for a while now as a few nutritionists put it "they're for the birds" and apparently not to friendly on our digestive systems. But as with all things YMMV.

[Gaff]

It seems to be one of those flashpoints that you see lots of people on both sides argue.

Grains can make you fat, but they do have health benefits too. As with most things, in moderation (obviously not for people with celiac or something similar) the evidence seems to indicate they can be overall good for your health.

[bbrigg]

I love bread. It's hard to cut back for me, but not impossible. I just try to add a little extra to my workouts if I eat bread.

For instance, I wasn't planning on working out today, but I had a big burrito for lunch, so I did a 3-mile run. Even though it was wheat and grilled chicken.

[nmcmahan52]

i try to eat as paleo/primal as i can, doesn't always happen but i shoot for 80% of the time, marks daily apple is a website i hit up quite often

but yeah i'll eat a whole baguette if it's in front of me

on to the lifting, pulled a PR tonight, i'm sure it looked like shit compared to my last work set but it was locked out and held for a good 10 seconds, tore my callus on my left hand, it's a satisfying pain

nmcmahan52 Tracked a Workout for 2,498 pts Today

• Standing Barbell Shoulder Press (OHP):
  
  
  • 45 lb x 10 reps (+58 pts)
  • 60 lb x 3 reps (+44 pts)
  • 75 lb x 3 reps (+48 pts)
  • 95 lb x 3 reps (+55 pts)
  • 102.5 lb x 3 reps (+58 pts)
  • 117.5 lb x 3 reps (+64 pts)
  • 130 lb x 6 reps (+93 pts)
  • 95 lb x 10 reps (+81 pts)
  • 95 lb x 10 reps (+81 pts)
  • 75 lb x 10 reps (+71 pts)
  • 60 lb x 10 reps (+64 pts)
  • 60 lb x 10 reps (+64 pts)
  
  
• Barbell Deadlift:
  
  
  • 155 lb x 5 reps (+75 pts)
  • 195 lb x 5 reps (+99 pts)
  • 235 lb x 3 reps (+104 pts)
  • 272.5 lb x 3 reps (+133 pts)
  • 310 lb x 3 reps (+172 pts)
  • 350 lb x 5 reps (+281 pts)
  • 425 lb x 1 reps (+255 pts)
  • 235 lb x 10 reps (+152 pts)
  • 235 lb x 10 reps (+152 pts)
  • 195 lb x 10 reps (+116 pts)
  • 155 lb x 10 reps (+89 pts)
  • 155 lb x 10 reps (+89 pts)

[usedtabe]

Good shit dude. Not far from 450 at all.

[nmcmahan52]

at my current weight, i need 486 for the lvl 2 DL achievement, so it's either that or drop 20 lbs so 450 does it

[usedtabe]

I have level 2's in almost everything but I really want level 3's in the main 4. But a 700lb deadlift, 575 squat, 475 bench, and a 290lb OHP just seem so far off. I'm closest to the OHP and maybe the bench, but the other two will be a while.

[usedtabe]

Barbell Squat:
45 lb x 20 reps (+47 pts)
135 lb x 20 reps (+86 pts)
185 lb x 3 reps (+74 pts)
225 lb x 3 reps (+97 pts)
245 lb x 3 reps (+111 pts)
265 lb x 3 reps (+127 pts)
285 lb x 3 reps (+145 pts)
285 lb x 3 reps (+145 pts)
speed work

Machine Hack Squat:
235 lb x 20 reps (+63 pts)
325 lb x 15 reps (+111 pts)
325 lb x 15 reps (+111 pts)
325 lb x 15 reps (+111 pts)

Stiff-Legged Barbell Deadlift:
135 lb x 15 reps (+82 pts)
135 lb x 15 reps (+82 pts)
135 lb x 15 reps (+82 pts)

Lying Leg Curls:
65 lb x 20 reps (+13 pts)
85 lb x 15 reps (+14 pts)
85 lb x 15 reps (+14 pts)
85 lb x 15 reps (+14 pts)

Standing Barbell Calf Raise:
150 lb x 20 reps (+24 pts)
150 lb x 20 reps (+24 pts)

Foam Rolling:
1 min (+5 pts)
1 min (+5 pts)
1 min (+5 pts)
Lower back pumps. First time I've ever gotten them is this week. Think I sat down too much/too long during the hunting trip.

[satchbag]

Thanks for the resources. The Korean TKD stretches/exercises you liked are definitely helpful and yield quick/noticeable results. I always revert back to the TKD warm-ups I learned as a teenager and they get me prepped for a workout and fairly flexible.