The workout thread(Weighlifting/Running)

Hell Yea, I'm in decent shape, but he is just at another level.

 

To win the Crossfit games you have to be a freak of nature.

 

*Wod (For Time - 30 min limit)

a) Overhead Squats (65#) – 75
b) Ab Mat Sit Ups – 75
c) Push-Press (65#) – 75
d) Wall-Balls (20#) – 75
e) Kettlebell Swings (45#/30#) – 75

- I made it to through to 57 WB's in 30 min.

 

* WOD (20 minutes AMRAP)

- Clean & Jerk (125#) x 5
- KB snatch (40#) x 10
- KB SD/HP's (40#) x 10

I finished 6 rounds

 

WOD - 10 rounds for time

KB snatches (50#) x 10 (Left arm only, I have tendonitis in my right shoulder)
Burbees x 10

Time 23:39

 

*WOD - 4 min AMRAP / 8 min AMRAP / 12 AMRAP (3 min break between rounds)

a) Squat Clean (115#) x 5
b) Wall Balls (20#) x 30
c) Sit Ups x 20
d) Push Ups (hands off ground) x 30
e) KB cleans (Lt arm only) x 20
f) Lunges with a 35# plate x 30

- Score equals number of reps done in each round added together

My score - 55 + 95 + 115 = 265 reps

 

Alright, I thought I knew what I was doing but apparently I don't.

I feel like I'm taking in about 2,000 calories a day at least...but I'm not losing any weight even after I started lifting weights again. Any tips?

 

2,000 is pretty low, how much you weigh?

 

What would you say? Is my body still in starvation mode taking in that many calories?

 

Give it more time. Most people run to the scale each and every trip to the gym, and it equates to boiling water while you are standing in the pot.

Weight yourself today. Do not weight yourself for 3 months. If you haven't dropped weight between now and then, come back.

 

How much do you weight?

 

I've been out of the gym for about six weeks now and diet has sucked all around lately.

 

228

 

Run or try interval work. Intervals have been shown to be very effective.

 

I run every other day

 

then run more or do something on the off days. I would consider throwing in an interval workout a time or two per week.

 

I'm lucky to be able to run that often, honestly. I'll try the intervals

 

*WOD (20 min time limit)

10 Rounds

a) Ring Pull Ups x 10
b) Squats x 15
c) Power Cleans x 1,2,3, ->10

Finished with 7 Rounds + 10 RPU's + 15 Squats + 7 PC's (Missed 8 rounds by 1 rep)

 

Started back in the gym last night for the first time in a long while.....................holy [uck fay] I have gotten out of shape. Im sore as shit this morning and feel like I had an all nighter with one of Jtrains overweight girlfriends. Probably have to hire a trainer because honestly, I have forgotten how to train. Did my cardio for 25 minutes then was kinduv lost doing some circuit training. Anyone have a good site I could go to to get some workout routines? My goal is toning up and dropping about 15-20lbs, not really looking to cut or build bulk.

 

I workout three to four days a week. I always start with cardio, normally 30 mins of it, and try to burn 300 calories. I work two body parts\muscle group a day in addition. I work with the in the push pull me method. I work each muscle group util exhaustion. My goal is to build lean muscle while keeping the body fat content down. At present I am 6'0 or a few micro inches under, and Weight 204 pounds. my goal is to get under 200, 195 would be my ideal weight but the last few pounds are being as stubborn as my ex wife. here's my workout routine.


DAY 1
Exercise sets\reps muscle worked avg weight
cardio \elliptical 30 mins cardio 300 cals
Arnold Shoulder press 3 6-8 deltoid 45 dumbell
lateral raises 3 6-8 outer deltoid 45 dumbell
front raises 3 6-8 front deltoid 25 dumbell
up right rowing 3 6-8 rear deltoid \trapazoids 70 barbell

DAY 2
Exercise sets\reps muscle worked avg weight
cardio \elliptical 30 mins cardio 300 cals
Flat bench warm up 3 sets of five Chest 195
incline bench 3 sets of 5-8 chest 155
pec deck 3 sets of 8 chest 145

Lat pull downs warm up 3 sets of 8 back 135
seating rowing 3 sets of 8 back 120
bent over rolling 3 sets of 8 back 60 dumbbell

DAY 3
Exercise sets\reps muscle worked avg weight
cardio \elliptical 30 mins cardio 300 cals
Hammer curls 3 sets of 8 bicep 45 dumbell
standing curl 3 sets of 8 bicep 70 curl bar
preacher curls 3 sets of 8 bicep 60 -curlbar
seven up's 3 sets bicep 60 curlbar

Seated tricep extenstion 3 sets of 8 tricep 65 dumbbell
cable tricep extenstion warm up 3 sets of 8 tricep 120-cable
cable tricep flare extention 3 sets of 8 tricep 40-cable
cable kick backs 3 sets of 10 tricep 40-cable