BangShift Gym

[tedly]

Still dealing with back problems but the frequency has finally dropped to next to nothing. I've been using my doorframe chinup bar to stretch it out every day and got new shoes to see if the old ones were contributing somehow. Feels better so they might have been. Only one episode of pinching/popping in about 2 weeks so I'm loading the Ipod with a workout playlist and putting my gym clothes by the door for tomorrow. Wish me luck.

[kyhunter89]

Goodluck!

[tedly]

Only had time to do my stretches and the cardio but finally dragged my carcass back in. Body weight dropped a couple of pounds so I haven't been doing too bad diet wise. Kept the heart rate up around 160 and the rpms on the stationary bike above 110. DAMN that felt good! Now I have to wind down enough to go to bed. Lets see if I can build some momentum here while staying in the "Let's not #$@! anything up so I can still be functional" zone. If I don't go tomorrow, everyone please harass and ridicule me mercilessly.

A couple of quick suggestions for workout music while I'm at it.

[Phil318]

Been away from home for 10 days. No workouts. I feel like I'm shrinking. Oh well. Another few days.

[tedly]

Building on the momentum, but that second day back is a bastard!

[oj]

I've got to redouble my fortitude. The weather is changing and my eating habits have gone from mostly fruit and veggies to casseroles and stuffing sandwiches - my pants are already feeling tighter.

[JOES66FURY]

still at it, hitting it hard and mixing it up...doing some cross fit style workouts to get into more of an athletic conditon that a weight lifter condition...I am bigger stronger but my over all flexability and stamina are poo...enjoying every minute of it...

My diet is strict every 2.5 hours I have some sort of food in my mouth all the way up till bed time...small servings packed with protein and nutrition...I love it...rellly...never ever felt this good in my life...ever!

[kyhunter89]

I'm going to whine for a minute. Played two games of 5 on 5 basketball sunday. First minute in I jump for the ball and strained a muscle in my back. Put the "jars of fire" on it monday (google japanese cupping). Thought everything was good. Went to gym tonight and went to squat, did a few warm ups with the bar, no pain, Loaded the weight down, unracked it, instant pain, hasn't let up yet. Guess it'll be arm days for a bit.

[98ciHemi]

My average week looks about like this:
Monday- 3-5 mile easy run
Tuesday- Lead Air Force PT. I am the detachment physical fitness officer, so I actually design all of our workouts. Mostly crossfit inspired stuff. Lots of reps and few rest periods to build both strength and aerobic capacity.
Wednesday- Core/upper body and lifting
Thursday- Air Force PT followed by grappling, followed by teaching basic stand up fighting, then more lifting
Friday- Short and fast runs. Half mile repeats, 2 mile fast runs, stairs, hill repeats.
I'd have a long run on the weekends, but I am having some issues with the foot that I caught the Tahoe with.

Current stats-
5k run- 19:20
1.5 mile run (indoor track): 9:20 official, 9:01 unofficial
1 mile run: 5:23
Bench- Repping 3 sets of 10 at 135, max unknown.
60 pushups in a minute
60 situps in a minute
10 dead hang pullups

[kyhunter89]

What's your weight? I can't touch your mile or forsure your 5k. I have a lifetime best of 5.5x something. Was on high school. Never timed myself afterward.
My cardio sucks now. I'm stronger and bigger but I sure felt better then.

Also swap to dumbell bench for a bit. Sure helped to break through.

[kyhunter89]

What's your weight? I can't touch your mile or forsure your 5k. I have a lifetime best of 5.5x something. Was on high school. Never timed myself afterward.
My cardio sucks now. I'm stronger and bigger but I sure felt better then.

Also swap to dumbell bench for a bit. Sure helped to break through.

[98ciHemi]

I weigh in right around 160.

I just started lifting, which is why I am sticking to just repping at 135 till I get comfortable with doing it. Most of what I do it bodyweight only- pushups, situps, pull ups and the like. Bench, thrusters, and curls, and squats are pretty much all the lifting I do.

Running is my preference.

[TheSilverBuick]

My average week looks about like this:
Monday- 3-5 mile easy run
Tuesday- Lead Air Force PT. I am the detachment physical fitness officer, so I actually design all of our workouts. Mostly crossfit inspired stuff. Lots of reps and few rest periods to build both strength and aerobic capacity.
Wednesday- Core/upper body and lifting
Thursday- Air Force PT followed by grappling, followed by teaching basic stand up fighting, then more lifting
Friday- Short and fast runs. Half mile repeats, 2 mile fast runs, stairs, hill repeats.
I'd have a long run on the weekends, but I am having some issues with the foot that I caught the Tahoe with.

Current stats-
5k run- 19:20
1.5 mile run (indoor track): 9:20 official, 9:01 unofficial
1 mile run: 5:23
Bench- Repping 3 sets of 10 at 135, max unknown.
60 pushups in a minute
60 situps in a minute
10 dead hang pullups

I'd like to drag you up to 6500ft and see where you stand on this. I've ran a 5k in the 19:30 range, but not up here, I'm stuck at around 24:00, 23:00 on a really good day.

I'm right there at the 135 benching with you, around 165-170 max for 3 reps. I'm also ~160lbs.
I might be able to pull of 60 pushups and situps in a minute, it's been a long while since I tried. Used to be able to..
If I'm fresh I can knock down 18 dead hangs, if wore out I can usually eek out at least 8.

[milner351]

protein / meal replacement shakes instead of cereal for breakfast, add fruit and milk, blend.

Down about 10lb so far, still am not doing much working out - but it's a step in the right direction - down one loop on the belt.

[JOES66FURY]

my typical chest/back day looks like this

Flat Bench 3 sets 185lbs, 10 reps
Flat bench dumbell flys 3 sets 45lbs, 10 reps
Incline Bench 3 sets 135lbs, 10 Reps
Iso/Lateral press 3 sets 230lbs 10 Reps

I will also switch some of these up with dumbell presses both incline and flat and cable flys

Then I will do

reverse dumbells flys 3 sets 35lbs, 10 reps
bent over barbell row 3 sets 185lbs, 10 reps
lat pull downs 3 sets 160lbs, 10 reps
Plank rows or bent over dumbell rows 3 sets of 45 to 50lbs, 10 reps

I will do all of these as quickly as possible with no more than 30 seconds between sets and no more than a minute between exercises.
I will do 20 minutes of cardio before and after this workout...