CSC Gets Back into Shape 10/1/11

[Sean]

You get about a minute break in between. So no, not exactly consecutive.

[grim]

You get about a minute break in between. So no, not exactly consecutive.

Ok do you do more that one set? or just 1 set of that whole list?

[Sean]

Just one set of each. The whole workout is around 18 min long. 25 min long if you include the warm-up and stretching.

Here's a list of the exercises: Link

[grim]

Just one set of each. The whole workout is around 18 min long. 25 min long if you include the warm-up and stretching.

Here's a list of the exercises: Link

Have you considered trying to do the workout again but doing two sets?

[Sean]

Have you considered trying to do the workout again but doing two sets?

No, because I don't want to and I'm done with the program!

I've done all of those exercises enough in the past 60 days, that I would like to go a little while without doing them again. I'm okay with a short workout this am. Tomorrow I'll hit the gym and do some weights or swimming, but no more Insanity drills for now.

[grim]

No, because I don't want to and I'm done with the program!

I've done all of those exercises enough in the past 60 days, that I would like to go a little while without doing them again. I'm okay with a short workout this am. Tomorrow I'll hit the gym and do some weights or swimming, but no more Insanity drills for now.

fair enough what kind of workout do you plan to do at the gym?

[bulldog]

Easy way to hit 4-5k calories is to break it up into 5 or 6 small meals. I usually do 12-14 oz chicken breast, 1 cup of brown rice and 1 cup of either raw spinach leaves or raw green beans. I would also suggest switching the meats up to either fish or beef also. I know I get tired of chicken and it gets hard to stomach when you eat the same thing over and over. If you are still not meeting your calorie intake for the day, just add a protein shake with two or three of your meals. When working out, just like bulldog said, stick to heavy sets. If you can do more than 6 reps each set, you are not going heavy enough. Make sure you hit your mass builders such as squat, deadlifts, bench press, bicep curls. Also, T-bar rows are a good mass builder for back that people sometimes overlook. Have fun gaining weight and good luck....

Yup! And to show this all works I have gained about 15 pounds in about 2 1/2 weeks; went from 165 to 180. I tend to do this for winter, then lean it out a bit for summer and keep a good 5-10 pounds of solid muscle.

Also helped that Barn invited me and my girl to a free dinner at Golden Corral last night and I took advantage of all the steak you can eat

[Sean]

fair enough what kind of workout do you plan to do at the gym?

Not 100% sure yet. I'm just going to do whatever I feel like until Jan 1. You know, keep exercising but not really focusing on anything specific, just having fun and enjoying fitness without any hardcore regimen. I've enjoyed these shorter workouts, but I'm kind of excited to do a 1.5 hour, 4k yard swim or 2+ hours on the bike trainer. At least for a couple weeks to get through xmas. I miss the zen of endurance sports.

What about you?

[grim]

Not 100% sure yet. I'm just going to do whatever I feel like until Jan 1. You know, keep exercising but not really focusing on anything specific, just having fun and enjoying fitness without any hardcore regimen. I've enjoyed these shorter workouts, but I'm kind of excited to do a 1.5 hour, 4k yard swim or 2+ hours on the bike trainer. At least for a couple weeks to get through xmas. I miss the zen of endurance sports.

What about you?

Gained 4 lbs last week went to the gym every day last week except for Saturday. Everyday i alternate between Biceps and Chest, Back and shoulders, Triceps and abs, then legs. Been feeling pretty damn good and very excited to see i am gaining weight again. Best part of all i am doing all of this without the help of any shakes, i was on Gun Powder for a week or so but my body was having a adverse effect to it and i had to stop taking it. I usually spend about an hour and a half in the gym and i don't associate with people so the entire time is spent lifting. Which is why i was asking so many questions 20 min's seems like a super short workout to me but when its endurance it makes sense.

[vort3xr6]

I gained 6 lbs over Thanksgiving. Plus last week I was up in Longmont working all week so I couldn't go to the gym.

Now the week I want to hit it hard, I get sick. Really starting to piss me off. Might try and go just to see what I can do while I hack up grossness.

[Sean]

Gained 4 lbs last week went to the gym every day last week except for Saturday. Everyday i alternate between Biceps and Chest, Back and shoulders, Triceps and abs, then legs. Been feeling pretty damn good and very excited to see i am gaining weight again. Best part of all i am doing all of this without the help of any shakes, i was on Gun Powder for a week or so but my body was having a adverse effect to it and i had to stop taking it. I usually spend about an hour and a half in the gym and i don't associate with people so the entire time is spent lifting. Which is why i was asking so many questions 20 min's seems like a super short workout to me but when its endurance it makes sense.

I'm mixed about the supplement thing. Works great for some people, just not 100% sure it's my thing?

Yes, it is short. The workouts we were doing before were an hour in length. The thing to remember, is that it's all incorporating cardio and you never have longer than a 30 sec break. And when you are doing the exercise, you're going as hard and as fast as you can while maintaining form. I don't know how you lift, but when I do weights I'm never on that strict of a schedule. So it's just condensed.

Fell free to ask any question you want, I don't mind answering at all.

[grim]

I gained 6 lbs over Thanksgiving. Plus last week I was up in Longmont working all week so I couldn't go to the gym.

Now the week I want to hit it hard, I get sick. Really starting to piss me off. Might try and go just to see what I can do while I hack up grossness.

Go to the pool that way when you hack something nasty up you will be forced to frantically swim away from it to keep it from touching you= workout

[bulldog]

I forgot to mention I have added the 15lbs without increasing my waste size.....still at 30-32!

On a side note I am trying to get my straight bench press up and my weightlifting buddy suggested I concentrate on using dumbells. I have been slacking on using dumbells for benching and think this has hurt my bench press. I am back to them now! Was able to hit 310lbs yesterday on straight bench machine 5 times (130lbs over my body weight); wish I could do the 310lbs on free weights (crazy the difference of machine vs freeweights).

[grim]

I'm mixed about the supplement thing. Works great for some people, just not 100% sure it's my thing?

Yes, it is short. The workouts we were doing before were an hour in length. The thing to remember, is that it's all incorporating cardio and you never have longer than a 30 sec break. And when you are doing the exercise, you're going as hard and as fast as you can while maintaining form. I don't know how you lift, but when I do weights I'm never on that strict of a schedule. So it's just condensed.

Fell free to ask any question you want, I don't mind answering at all.

My lifting is somewhat like bulldogs with some minor tweaks.

I do 5 sets of 10 of heavy lifting always start at a mid range weight then go up. By the 5th set i will do just barely under my max and depending on how my body feels (or my left shoulder) i will go just over max and have someone spot me on the 5th set. I have been maintaining that for the last 3 weeks and have seen a significant difference in tone, size, and strength.

[grim]

I forgot to mention I have added the 15lbs without increasing my waste size.....still at 30-32!

On a side note I am trying to get my straight bench press up and my weightlifting buddy suggested I concentrate on using dumbells. I have been slacking on using dumbells for benching and think this has hurt my bench press. I am back to them now! Was able to hit 310lbs yesterday on straight bench machine 5 times (130lbs over my body weight); wish I could do the 310lbs on free weights (crazy the difference of machine vs freeweights).

You are a 32 waist? i thought you'd be bigger than that that's what i am. Except you prob wear 28 length

I envy that you can bench i unfortunately cannot bench i have to free weight everything.

[Keyser Soze]

I forgot to mention I have added the 15lbs without increasing my waste size.....still at 30-32!

On a side note I am trying to get my straight bench press up and my weightlifting buddy suggested I concentrate on using dumbells. I have been slacking on using dumbells for benching and think this has hurt my bench press. I am back to them now! Was able to hit 310lbs yesterday on straight bench machine 5 times (130lbs over my body weight); wish I could do the 310lbs on free weights (crazy the difference of machine vs freeweights).

LIGHTWEIGHT!

http://www.youtube.com/watch?v=-sZfD...eature=related

[grim]

LIGHTWEIGHT!

http://www.youtube.com/watch?v=-sZfD...eature=related

:LOL:

^^ Met him back in '03 when my dad was competing in the Rocky mountain open, dude is a fucking beast but is a really nice guy.

[bulldog]

You are a 32 waist? i thought you'd be bigger than that that's what i am. Except you prob wear 28 length

I envy that you can bench i unfortunately cannot bench i have to free weight everything.

Nope, I try to keep my waist as small as I can so that it gives that "V" illusion. I am about 5'9" so at about a 30-31 length. I once wore 36 waist, but hated being that big and work on keeping it low now.

Bench press has always been my weakest area because I messed up my rotator cuffs snowboarding and couldn't bench for almost a year. I am one of the few I know that can incline press as much as I straight press; hopefully that will change soon as I am concentrating on straight press.

LIGHTWEIGHT!

http://www.youtube.com/watch?v=-sZfD...eature=related

:LOL:

lol...Ronnie makes everyone seem weak!!! My guess is he is on about 5-6 different steriods like ALL pro-bodybuilders though.

LIGHT WEIGHT!!!!!!!!!!!!

[Sean]

I do 5 sets of 10 of heavy lifting always start at a mid range weight then go up. By the 5th set i will do just barely under my max and depending on how my body feels (or my left shoulder) i will go just over max and have someone spot me on the 5th set. I have been maintaining that for the last 3 weeks and have seen a significant difference in tone, size, and strength.

I didn't say that correctly. I didn't mean that any of our lifting isn't structured, I just meant that it isn't done quickly. At least compared to a cardio workout. Sorry, my mistake in communication. So the hour long Insanity (or even half hour) really does give you a solid workout because of the intensity and fast paced nature. Not the same kind of workout you get with straight lifting at the gym. And also, not really the same thing at all, kind of hard to compare the two. But it is possible to get a solid workout in, in a short period of time.

Have you ever watched any of the BodyRocks.tv? It's kind of like soft porn, but she does some really good, really short, core workouts.

[grim]

I didn't say that correctly. I didn't mean that any of our lifting isn't structured, I just meant that it isn't done quickly. At least compared to a cardio workout. Sorry, my mistake in communication. So the hour long Insanity (or even half hour) really does give you a solid workout because of the intensity and fast paced nature. Not the same kind of workout you get with straight lifting at the gym. And also, not really the same thing at all, kind of hard to compare the two. But it is possible to get a solid workout in, in a short period of time.

Have you ever watched any of the BodyRocks.tv? It's kind of like soft porn, but she does some really good, really short, core workouts.

Nope never seen em

[Keyser Soze]

Time for another mud run. Man Test this weekend Did the "man card" option. The ladies have to try and take a card pinned to you. It's right across from ASU in Tempe..this one should end well

[grim]

Time for another mud run. Man Test this weekend Did the "man card" option. The ladies have to try and take a card pinned to you. It's right across from ASU in Tempe..this one should end well

If they are hot why would you run?

[Keyser Soze]

If they are hot why would you run?

I make da bishes work for it

[3D]

You are a 32 waist? i thought you'd be bigger than that that's what i am. Except you prob wear 28 length

I envy that you can bench i unfortunately cannot bench i have to free weight everything.

If you have shoulder problems that make it uncomfortable/painful when you bench, you should try the ISO/Hammer Strength machines. They isolate the muscle better than free weights so it's more actual chest being worked other than shoulders. I know a lot of guys at the gym that have issues with free bench and use this as an alternative.