BG Fitness Competition! TIME TO VOTE BG!

[myreality]

starting to feel better, fever broke, so i will try and get everything up sometime this week. Everyone participating should be posting! Show everyone your determination/progress!

Also great job Aksannyi! Glad to see you progressing.

[Cream Soda]

I'll get on board with you and wait till the end of the week. Doing some special conditioning this week; will have something up on Friday

[Chrius]

Took pictures yesterday, uploading tonight.
7 day averages for each update
Date--------Weight--BF%-----Lean----Fat
4/14/2013 274.057 34.186 180.369 93.688
4/28/2013 270.050 34.025 178.165 91.885
5/12/2013 264.886 33.000 177.473 87.412

[myreality]

Was looking at my past photo's and i gotta say i am making noticeable differences, can't wait to get measured again this week. Also going to reiterate some of the tips i had posted on the first page.

ProTips:

1. Warm up before you stretch.
2. Stretch before you work out. Stretch everyday. Also learn to stretch properly.
3. Workout large muscles before working smaller muscles.
4. If your a beginner, take it slow and make and take 2 rest days.
5. If your not a beginner make at least 1 rest day and 1 active rest day.
6. Do not work out your abs everyday.
7. Learn breathing techniques to better get through your workouts! Your body needs oxygen to get through your workouts. DO NOT HOLD YOUR BREATH! (Seriously)
8. Learn how to run properly!
9. Learn how to breathe properly while running properly!
10. Take time to learn the proper weight lifting techniques even if you have to go down in weights.
11. Get a foam roller.
12. Eat Properly. (Throw out the soda, candy, junk foods, etc...at least for 2 months.)
13. Sleeeeeepppppp
14. Find a workout buddy
15. Yoga (Love this)
16. Pay attention to the aches and pains of your body.
17. Do not masturbate 5 hours prior to going to the gym. Also don't masturbate afterwords while recovering. Masturbating/sex considerably lowers your testosterone in your system after the fact. You want as much in your system as possible.
18. For the more experienced people, workout your legs twice a week. Leg workouts brings a surge of testosterone into your system which helps build muscle everywhere. There is a noticeable difference in growth when doing this. Heavy lift one day then make a light lift another day.
19. Maxing yourself out for every set/rep is not the way to get stronger/better, reducing weights to get through your workout routine but still failing at the end of your reps will be better in the long run. You do not want to burn out at the beginning of your routine and then be unable to properly workout for the rest of your routine. (For example, I max out on Squats, become so tired i cannot properly workout on Extensions or lunges reducing my overall performance).
20. Remember Lean Muscle burns calories better, longer, faster than just running. Running will burn calories just fine but will stop burning those calories the second your heart rate slows down. Find exercises that best fit your level that will help build lean muscle. Such as compound exercises.

Let me know if you think i should add anything here.

[Kononeko]

Sorry about not being around as of late but been super busy with work and what not. But I managed to drop off 12 lbs so far and am running at a rate of 3.5 miles over 35 minutes. Starting to see changes and ill put pics up today or tomorrow.

[Cream Soda]

Cream Soda is back on duty.

Put in a pretty good workout today. Managed to maintain over the time w/ no bike, and the last few weeks of the semester being decreased workout frequency.

Stayed the same in bicep curls, but bench press, weighted dips, and muscle ups all saw decent-significant increases

[Cream Soda]

BACK IN DA GYM

Got 4 weeks to catch up and get into first

Barbell Bench Press:
1x12 @ 145 lbs
2x5 @ 205 lbs
1x4 @ 205 lbs (obviously the third set; didn't get my 5th rep :/)
2x5 @ 185 lbs (feet on the bench rather than the floor)

Tricep Dips
1x10
3x8 @ 75 lbs (weighted)
2x8 @ 85 lbs (weighted)

Single arm incline barbell curl (arm resting on incline bench)
5x10 @ 40 lbs

Single arm machine preacher curl
2x10 @ 55 lbs

Single arm machine preacher reverse curl
2x6 @ 55 lbs

Super set 2 cable tricep exercises idk the names of either
2x10/5 (10 reps first exercise, 5 the second) @ 100 lbs

Single arm dumbbell bench press
2x10 @ 50 lbs

Dumbbell bench press
1x4 @ 100 lbs
1x3 @ 100 lbs

Muscle ups
3x3

Single leg calf raise on leg press
2x30 @ 115 lbs
2x10 @ 145 lbs

Biking
12 miles x2

[Aksannyi]

Hey CS when are your classes this term, we might run into each other at CL campus lol.

I have two online and one onsite Tues/Thurs 0800-1000.



Back to something related to this thread, I am not sore the next day after running anymore, not sure when that started being the case but I noticed it today. The first several times I would wake up with sore thighs, now I don't have this problem. I guess my body is getting used to the exertion.

[Cream Soda]

My tues/thurs isn't till 5pm but I'll prolly come early to use the gym before it gets busy and ffxi/homework.

You should join me in the gym. Will prolly be in there at 9 or 10

[Aksannyi]

I would, but I work right after class. I am going to be doing my workouts before work on Mon/Wed/Fri once my schedule changes, which should be next week, I hope.

[Meresgi]

So hit the gym for the 1st time hardcore today working on chest/triceps, wanted to do dips but they have some weird dip machine that no one seemed to know how to use. All the pics ive ever seen of dip bars are just two bars you hold on and then dip, this one had some sort of platform to put your feet on that could be weighted though? No clue what the hell it was, since without standing on the platform there's no room for your legs to dangle while you do dips. Anyone know about that? Also anyone got a good source for guide on how to properly use most of the machines in a gym? Ive just been using dumbells/barbells my entire lift so no clue on machines honestly.

[Chrius]

Sunday pics

Spoiler: show

[myreality]

So hit the gym for the 1st time hardcore today working on chest/triceps, wanted to do dips but they have some weird dip machine that no one seemed to know how to use. All the pics ive ever seen of dip bars are just two bars you hold on and then dip, this one had some sort of platform to put your feet on that could be weighted though? No clue what the hell it was, since without standing on the platform there's no room for your legs to dangle while you do dips. Anyone know about that? Also anyone got a good source for guide on how to properly use most of the machines in a gym? Ive just been using dumbells/barbells my entire lift so no clue on machines honestly.

Can do one of two things on that Dip machine, can put a weight on the pad to let it stay down while you do dips freestyle or you can put up the desired counter weight and put your knees on the pad and do dips that way, you use your feet for pull ups but knees for dips.

[Hatedregret]

Sitting at around 188 pounds. Still having a hard time seeing any results around my hips but the fat is willing to come off everywhere else. Definitely see results so far.

Spoiler: show

[Cream Soda]

short workout

Back squat Dropped the weight and focusing on flexibility and going lower. Already past parallel, but want to go even further
2x10 @ 135 lbs
1x6 @ 185 lbs
2x6 @ 205 lbs

Front squat
2x10 @ 115 lbs
2x8 @ 135 lbs
2x6 @ 145 lbs

Pull up
2x10

Muscle up
3x6

Weighted pull up (@+75 lbs)
2x6

Weighted chin up (@+75 lbs)
1x6

Biking (Transportation)
12 miles
12 miles
2 miles
2 miles

Jogging
1-2 miles; haven't done it yet but won't be any less or more than that.

[Aksannyi]

Weighed in this morning when I got up. I have the hard numbers written down but let's just say over three weeks I have slowly progressed to losing 6 lbs which is not a lot by any means but steady, only this morning I have gained 2 back. I'm not pleased.

This just means work harder. I already planned a run for this morning and I went (treadmill time, took a slight stationary bike break then back to the treadmill to finish it off), gonna hit the pool later today and Friday is another run day before work. Saturday I also have to work overnight (lovely fucking schedule, eh) so I'll see about at least taking a short walk before work and then Sunday if I am off, I will bike.

Basically no more fucking around - not that I was before - but I'm not gonna stagnate at this weight forever, so I gotta step up my game.

[Cream Soda]

Don't fret over 2 lbs. I fluctuate 2 lbs every few hours really. I'll wake up at 160, in the middle of the day be 156-158, down to 154 at the end of my fast, then I eat and all my food for the day and I'm up to 162, wake up the next morning and am at 160 again

[Chrius]

It only takes 4 cups of water to make up just over 2 lbs. That's why I weigh myself in the same state each morning, don't really worry about that number so much and keep an excel sheet that calculates my average weight from the past 7 days. It's not perfect of course, but I can see a steady trend in my average while my daily is up/down/up/down.

Down 20 lbs since February, and it's starting to get noticed at work which is good.
It's funny when I say the same thing as another guy on my team who recently lost a lot of weight when asked what I've been doing
Eat better, exercise more.
I guess people want to hear about magic scrolls you found somewhere

[AoE]

Finals been coming up so I've had to prioritize shit over going to the gym. It sucks because when I start losing momentum like this, I stop wanting to go. Going home a day early this week so I might hit this other park closer to the train station I take and do a short workout before my scheduled train comes then maybe lift weight tomorrow because I've been putting that off for too long.

[myreality]

Glad to hear everyone is doing well. I should have pictures tomorrow morning with all my measurements and stuff. I still look a little sickly but not enough to excuse myself for this update.

Finals>Exercise