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-- Workout Thread IV
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Originally posted by get nyce i'm training for the NY tri

What distances?

Managed to set new PR's for both the 5k and 10k last weekend.. Motivates me to train even more and go for even better times, plus it's a nice step towards a new half marathon PR as well.

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Originally posted by basd What distances? Managed to set new PR's for both the 5k and 10k last weekend.. Motivates me to train even more and go for even better times, plus it's a nice step towards a new half marathon PR as well.

it's olympic - 1500M Swim, 40k Bike, 10k Run

I'm aiming for a sub 3:30 - 17min swim, 1:30bike, 1:30 run

My 10k average is about 1hr, I'm trying to move that to a sub 55min 10k which is totally doable, just not sure how my legs are going to feel after I get off the 24m bike.

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Originally posted by get nyce it's olympic - 1500M Swim, 40k Bike, 10k Run I'm aiming for a sub 3:30 - 17min swim, 1:30bike, 1:30 run My 10k average is about 1hr, I'm trying to move that to a sub 55min 10k which is totally doable, just not sure how my legs are going to feel after I get off the 24m bike.

I see, I am not really up to speed on triathlon but I knew there was some kind of Olympic distance next to the full triathlon.

I'd like to do that as well some day but I hate swimming. Maybe a winter triathlon next year (this winter is too soon), it has speed skating instead of swimming.

I'll stick to running for now. As I said, there are some PB's to be broken the coming months.

1.30 on the 10k is entirely doable, that's called walking Especially when you can do it in around an hour when you're just running. Not sure how I'd feel after the swimming and cycling, though. Good luck!

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Originally posted by basd I see, I am not really up to speed on triathlon but I knew there was some kind of Olympic distance next to the full triathlon. I'd like to do that as well some day but I hate swimming. Maybe a winter triathlon next year (this winter is too soon), it has speed skating instead of swimming. I'll stick to running for now. As I said, there are some PB's to be broken the coming months. 1.30 on the 10k is entirely doable, that's called walking Especially when you can do it in around an hour when you're just running. Not sure how I'd feel after the swimming and cycling, though. Good luck!

lol after swimming and biking, it's called JELLO. I'm sure once I get going on the run coming out of T2, i'll be ok after the first mile but the fucked up part is the first mile goes from Riverside Park across w 72nd street into Central Park. So basically that first mile is lined with people standing around cheering you on, that's probably when i'll be walking or at least jogging. When I get into the park on my run I'm having a spotter at mile marker 2 meet me for a half mile run and get the nutrition I need to finish (salt tab, gu gel, and 2 orange slices) by then I'm sure I'll be way depleted.

Keep up on the running man, head towards that half m then go for the full marathon! Olympic Tri is the one of the larger events, the sprint distance is way shorter. The next level above Olympic is HIM (half iron man), then a full IM. I plan on doing that as I progress in the sport, funny..I'll light a cig up at the finish line as I cross lol

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Originally posted by get nyce Keep up on the running man, head towards that half m then go for the full marathon!

I already do half marathons quite regularly, it might even be my favourite distance. I started training for a full M last year, but I quit two weeks before the event because I didn't think I'd make the finish anywhere decent, and I don't want to do a 5-hour marathon.

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I'll light a cig up at the finish line as I cross lol

That should be quite the picture

Beats and barbells.

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Originally posted by Ygrene Beats and barbells.

i'm about to leave to do that in about fifteen minutes, sans beats i need a new pair of earbuds.

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Originally posted by Gauss I've got a new personal record in squat yesterday, 5x120 kg. Currently at 71 kg body weight on empty stomach.

17 days later I weight 73 kg on empty stomach. Abs are still visible after gaining 9-10 kg in 3.5 months. Goal is 78-80 kg by spring, after that I'll cut until I see veins on my stomach.

hello everyone...

Im just starting to work out, and starting to really be serious about it as well....

It kind of tough just being able to start out when I dont know much about it..but im doing as much reading and researching as I can on the best diets and how to work out each muscle etc etc....
i have a copy of "The new Encyclopedia of Modern Bodybuilding" By Arnold Schwarzenegger.... And I have to say its very helpful when it comes to...well anything.....

at the beggining of november, I was 215...im now at about 195....This drop wasnt because of working out and diet, It was due to alot of stress and no eating enough, but it was a good reason to maybe start and keep the weight off since I been wanting to do it for a while....I want to get down to 180 (Im 6 ft btw) and im not sure if thats too much to drop or too little....I dont want a huge body building physique, but I do want very good definition....

I started using hydroxycut for aid in shedding some extra pounds quickly, and im aware thats its not that good for you, but im planning on not using it in the future, this is a quick fix for me a suppose....it helped shed almost 5 pounds in a week and a half so.....im ok with it for now

As for diet, I used to eat the worst foods all the time....at least 4 cans of pop a day, chips burgers, wings, etc...all the bad shit you can eat, that was my diet.....but now I try to drink only water....Actually been drinking about 3 litres a day, and getting in a salad almost everyday, fruits as well.....I try to stay away from a lot of things, I mean I try to keep it to eating grilled chicken wraps If I want something different from salad.....also try to get in a protein bar a day


Ive taken this routine right out of the arnold book...

Monday/Thursday:

Chest: Bench Press, Incline Press, Pullovers

Back: Chin-ups (as man as you can until you reach 50), Bent over Rows

Abs: Crunches, 5 Sets of 25 Reps

Tuesday/Friday:

Shoulders: Barbell Clean & Press, Dumbbell Lateral Raises

Upper Arms: Standing Barbell Curls, Seated Barbell Curls, Close-grip Press, Standing Triceps Extensions with Barbell

Forearms: Wrist Curls, Reverse Wrist Curls

Abs: Reverse Crunches 5 Sets of 25 Reps

Wednesday/Saturday:

Thighs: Squats, Lunges, Leg Curls

Calves: Standing Calf Raises, 5 Sets of 25 Reps Each

Lower Back: Straight LEg Deadlifts, 3 sets of 10, 6, 4 Reps to failure

Abs: Crunches 5 sets of 25 Reps

This is the level one exercise program.....eventually I'll move on two level 2, which is obviously more then level 1......

any comments that could help would be great

Wow, I lost two kilos of muscles, according to my nutritionist, thanks to a month full of stress and all-nighters.

I kind of like it though, my stomach is almost flat, and I also lost two kilos of body fat, so I'm where I want

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Originally posted by Lira Wow, I lost two kilos of muscles, according to my nutritionist, thanks to a month full of stress and all-nighters. I kind of like it though, my stomach is almost flat, and I also lost two kilos of body fat, so I'm where I want

you need a nutritionist to figure this out ?

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Originally posted by stren you need a nutritionist to figure this out ?

To figure what out? This time around I did lose two kilos of fat and two kilos of muscle, but last month I lost three kilos of fat and gained some muscle...

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Originally posted by darouge11

good luck and remember not everything comes at once so be prepared to work!

Well I'm leaving for Australia in exactly 2 monthss + a week or two. I want to get as strong and toned as possible, so I was thinking about following the work out below. Tips welcomed

Monday - Swim, work out upper body / chest, push ups / sit ups at night
Tuesday - Tennis, work out legs, push ups / sit ups at night
Wednesday - Swim, work out upper body / chest, push ups / sit ups at night
Thursday - Tennis, work out legs, push ups / sit ups at night
Friday - Run
Saturday / Sunday - Take a day or two off, or light work out.

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Originally posted by Saint John Well I'm leaving for Australia in exactly 2 monthss + a week or two. I want to get as strong and toned as possible, so I was thinking about following the work out below. Tips welcomed Monday - Swim, work out upper body / chest, push ups / sit ups at night Tuesday - Tennis, work out legs, push ups / sit ups at night Wednesday - Swim, work out upper body / chest, push ups / sit ups at night Thursday - Tennis, work out legs, push ups / sit ups at night Friday - Run Saturday / Sunday - Take a day or two off, or light work out.

since this is short term, u can train the same muscles that many times a week, but don't lift too hard when doing it. Lower your carbs/sugar intake and up the protein and you will get results quick.

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Originally posted by Silky Johnson I have a new routine. Have decided to split my workout cause I have less time to spend in the gym now. Upper body: lat pulldown superset with bicep curls seated row superset with military press chest press superset with tricep dips or extensions Alice raises (Youtube it if you don't know what that is) planks Lower body: leg press or wieghted plie squats box/bench step-ups superset with v sits stability ball hamstring roll superset with planks

Fuck I posted this a month ago and haven't been to the gym once! Will make up for that over the Xmas break hopefully.

What a waste of my gym pass. :/

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Originally posted by jennypie Fuck I posted this a month ago and haven't been to the gym once! Will make up for that over the Xmas break hopefully. What a waste of my gym pass. :/

I've been away from the gym for a couple of weeks now, and that's been my record since I started taking it seriously. I feel horrible because I've slept very little, and I even lost a couple of kilos of muscle because of this hectic lifestyle, but summer vacation is finally here, and I intend to go back to the gym tomorrow.

I definitely feel like shit. Just all sloppy and bleh. But it only takes a couple weeks to get back into shape.

True that, true that!

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Originally posted by KiNeTiC ENeRgY since this is short term, u can train the same muscles that many times a week, but don't lift too hard when doing it. Lower your carbs/sugar intake and up the protein and you will get results quick.

I'm a fairly skinny guy. I only weight 130, yet I can eat all the junk food and anything I want without gaining weight. I was told I need to eat a ton of carbs to first pack on the fat and weight, then move to protein and creatine, because your body only absorbs so much protein, and just simply gets rid of the rest

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Originally posted by Saint John I'm a fairly skinny guy. I only weight 130, yet I can eat all the junk food and anything I want without gaining weight. I was told I need to eat a ton of carbs to first pack on the fat and weight, then move to protein and creatine, because your body only absorbs so much protein, and just simply gets rid of the rest

See how it goes...at 130 u do need to eat for sure, but eat clean and u don't need creatine. Waste of money. Buy some chicken and steak with that cash u would waste on supps. I dunno about packing on the fat first as I like to be lean all year round, so I eat around 500 cals above maintenance and make gains just fine without packing on the fat.

Yeah, don't pack on fat. You'll just have to lose it again later, and that will also burn off some of the muscle you gained. If you put muscle onto a lean frame you'll see the benefits.

Started exercising again last week and going to the gym.
I've been watching my diet again for the past month and dropped from 105kg to 100kg. Definitely seen a big change. My goal now is to drop to my ideal weight of 95kg and get a bit more definition but those last 5kg are always tough. I need to do a lot more cardio.

I've started taking protein supplements again, though only half of what I used to so as to aid in recovery and help build a bit of muscle. I'm also taking 5mg of creatine to aid in recovery and then will drop that after 2-3 months.
The one side effect is the water weight. I've spiked to 101kg and considering I was losing weight, I'm making a educated guess and saying I've put on 2-3kg of water weight after about 10 days of creatine. Will be good when I stop taking though as my system will flush the water and I can get more definition.

A really positive thing about saturating your muscles with creatine though is the energy. I have an unbelievable amount of energy now. So much in fact, that I'm actually skipping a lot of my morning coffee and even the afternoon ones too because I don't feel that tired.

Getting back into the gym and doing cardio at home is an absolute bitch but mentally you feel so much better. I've also got a bit of a tan as it's summer and people that haven't seen me in a month or more are commenting how good and healthy I look. Sweet

It's summer in croatia

Why don't these fucking endorphins make me feel good?
I only go to the gym when I'm nearby, I never go out of my way to go. Can't say I enjoy it enough to go out of my way, and although I'm stronger in most lifts than ever before I still look like shit and feel like shit. God I'm negative, grrrr.
Wish I was an airy-fairy hippy that thought it was great just to show up.

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Location: Sydney - AUS

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