Workout Check-In Thread

jasonwilkins wrote: I'm in! Also, If you have a smart phone, I highly recommend the MyFitnessPal app. You can use it to track your macronutrient data as well as your workouts while encouraging each other socially. It's a cool and helpful app.
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I agree! MyFitnessPal is great-though if I ate back all the calories they say I'd burned I'd gain weight, but that is not my goal:D

I too would like to be in! I'm shooting to work out 5 days a week for an hour, because my job is fairly sedentary unfortunately. I try to vary; MWF is Cardio, T/TH is strength training for 30 with cardio for 30. My ultimate goal is to be about 145 (I've got 11 more lbs to go from 18 lbs).
I DESPISE running but feel it's an important component; any tips?

Dael Dhra wrote: I DESPISE running but feel it's an important component; any tips?

I, too, despise running, which is why I train cardio differently. Work in some plyo and calisthenics. I did plyo on opposite days I did strength training for three months, no running, and I improved my run time on my PT test by a couple of minutes (1.5 miles @ 12:20 to 10:20). Of course, it depends on the intensity you use, so your mileage may vary. One thing I'll tell you is that your body will lie to you, telling you that you've had enough, but you know you can keep going. That's what'll help you get past the plateaus you may come up to -- going outside of your comfort zone. On the flip side, don't overdo it and make sure you're not in pain.

I find sprinting in intervals a much more enjoyable experience to running. Plus HIIT cardio is much more effective than steady state.

5x5 Squat
5x5 Deadlift
5x5 OH Press
Superset:
3x10 SDHP
1x30/2x10 Dip

Fran
21-15-9 for time
-Thrusters (75 lbs)
-Pullups

Finished in 15 minutes... Gotta work on conditioning.

On a positive note, finally convinced a co-worker to take action towards his plans to get back into shape. He's been talking about it for a few months, so I'm glad I could motivate him to get to it sooner, rather than later.

(... ugh ...)
This morning:
200m Run
500m Rows
40 Bodyweight squats
30 Sit-ups
20 Push-ups
10 Pull-ups

6 x 200m run (resting only as long as it took to run the 200m)

Every minute, on the minute, for 12 minutes:

• 2 x Front Squats
• 4 x Burpees

In the afternoon:
3 x 5 Front Squat
3 x 5, 1 x 3, 1 x 1 Bench Press
5 x 5 Barbell Row

5 x 3 Squat

1 x 20 Squats
1 x 20 Pullovers

In the pattern of 2-4-6-8... reps, within a 7 minute time limit each:
- 225-lb Deadlifts up to 10
- OH Press up to 10 (supposed to be handstand push-ups, but I can't do them yet)

Didn't get to the Power Cleans because of an event happening where there was free food ... 'nuff said, eh? :laugh:

Cable flies
10x100
5x140
3x160
3x200

Inclined cable press
5x200
4x200
3x200

Cable lateral raises 10 second reps
10x14
7x14
6x14

Weighted dips
7x20
7x20
7x20

HIIT 40 yard sprint 60 yard fastwalk
5 sets

5x5 Squat
5x5 Bench Press
5x5 Row

Hey all I wish to start working out because I need to drop the weight. My problem is that getting started for me. Its just hard to motivate myself because I dont really like working out and lack transportation most days. Does anyone have advice or work out plans that work from home mostly? Does anyone have advice on getting yourself started despite not really liking the idea.

3 mile jog, one of those barefoot on a soccer field. good for feet and calf muscles.

MadHatter wrote: Hey all I wish to start working out because I need to drop the weight. My problem is that getting started for me. Its just hard to motivate myself because I dont really like working out and lack transportation most days. Does anyone have advice or work out plans that work from home mostly? Does anyone have advice on getting yourself started despite not really liking the idea.

There are plenty of bodyweight exercises you can do in order to get a good workout. If you don't like ballistic movement that much, try some squats, push-ups, and pull-ups. If you can't do pull-ups just yet, try doing some inverted rows from a table until you get stronger in that type of lift. If you don't like running, you can do a fast-paced walk. Lunging is a great one, if you don't want to do an exercise in one spot.

Here's a list of exercises you can do anywhere: http://greatist.com/fitness/50-bodyweight-exercises-you-can-do-anywhere

Have fun!

Palms in cable pull-down
5x180
3x200
1x220

Seated cable row
5x200
3x220
1x240

Reverse flyes
5x120
3x150
1x180

Single arm high cable rows
5x160
3x180
1x200

Weighted Pull-ups
3x30
2x30
2x30
1x30

Bodyweight pull-up
10 reps

Rope hammer cable curl
10x80

MadHatter wrote: Hey all I wish to start working out because I need to drop the weight. My problem is that getting started for me. Its just hard to motivate myself because I dont really like working out and lack transportation most days. Does anyone have advice or work out plans that work from home mostly? Does anyone have advice on getting yourself started despite not really liking the idea.

Motivation is temporary. What you need is desire. To want to change. If you're interested there are some websites/apps you can do. The 20 pull-up challenge. 100 push-up challenge. These are great places to start a fitness journey from at home.

5 x 5 Thrusters (squat-press) @ 95-lbs

3 x 5 Front squat
3 x 5 Overhead press
1 x 5 Deadlift

For time:
30 185-lb Deadlifts
45 Sumo-deadlift High-pulls (basically an upright row that starts in the deadlift position)
4 Overhead squats (naked bar; could not do more since my shoulders wouldn't hold out for all 30 Rx'd. Still working on my shoulder mobility.)
[7:39.9]

30 Leg lifts

Edit: Song that helped me power through some of the rougher parts of this was The Dark Templar Symphony by BERSERKYD (see below)

5 x 7 Front Squat
5 x 5 Bench Press
5 x 5 Row