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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Tue Oct 01, 2013 9:13 am 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 605
Location: Chicago, IL, USA
Sunday, September 29, 2013:

Birthday Workout!

Despite being pretty hungover, I forced myself into the hotel gym, which I found somewhat adequate to knock out a quick set (giant sets, to boot):

1. Incline Bench - 3 x 12 @ 100lbs
2. Bench Supported Row - 3 x 12 @ 70lbs
3. Overhead Press - 3 x 15 @ 50lbs

4. Bulgarian Split Squats - 3 x 12 @ 70lbs
5. Single Leg Deadlift - 3 x 12 @ 40lbs
6. DB Front Squats - 3 x 12 @ 70lbs

7. Lat Pulldown - 3 x 12 @ 70lbs
8. Standing Arnold Press - 3 x 12 @ 50lbs

Did this workout without gloves, which really tore my hands up as the hotel's dumbbells were basically brand new (or never used). Had a great trip, but drank too much beer, and ate too much delicious food. But hey, that's what vacations are for, no?

Also, thoroughly enjoyed the Breaking Bad finale! What an awesome show!

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Tue Oct 01, 2013 11:04 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 605
Location: Chicago, IL, USA
Tuesday, October 1, 2013:

Full Body Timed Circuit Day

Worked with trainer today, and did a pretty tough set. Here's what I can remember:

Note: All exercises done for time, all for 60 seconds, 45 second rest at end of circuit. Repeat twice.

1. Traverse Step with Kettlebell Swing
2. Pushup Plus (4 count down, squeeze shoulders, 2 count up, squeeze serratus)
3. Team Situps with 12lb Medicine Ball
4. Renegade Row with In & Out @ 20lbs*
5. Box Step with Knee Balance and Shoulder Raise @ 30lbs
6. Nose Dive Pushup
7. Kettlebell Lunge @ 35lbs
8. High Knees Knee Drivers
9. Sumo Squat to Medicine Ball Slam @ 15lbs

This really kicked my ass, especially after a weekend full of drinking, and eating whatever I felt like. Pretty annoyed that I gained approximately six pounds over just a few days. Although it is probably just water weight, I'm getting tired of gaining and losing the same 4-6 pounds each week. Really need to take a break from turning a cheat meal into a cheat weekend, and abstain from boozing for a few weeks. Not easily done, not at all, especially since I really love beer.

Suspension trainers arrived today, and there is no way they can be installed on a door without doing serious damage. That's a pretty big bummer, but I'll try to hook them up to my pullup bar; and that's not that great of an option since the room that thing is hooked up to is rather small. I'll make it work!

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Wed Oct 02, 2013 6:31 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 605
Location: Chicago, IL, USA
Wednesday, October 2, 2013:

Core Day + Fun w/ Suspension Trainers!

I take back what I said about these suspension trainers - they are sweeet!

Here's a Core Focused HIIT Circuit I did today:

Repeat Twice, Rest 2 minutes between rounds

1. Sit Up V up x 20
2. Jump Rope 60 Seconds
3. Suspension Side Knee Drivers x 20*
4. Jump Rope 60 Seconds
5. Floor Leg Raise x 15
6. Jump Rope 60 Seconds
7. Weighted Crunch / Jacknife x 15 @ 35lbs
8. Jump Rope 60 Seconds
9. Suspension Front Knee Drivers x 20
10. Jump Rope 60 Seconds
11. Butt Ups x 15
12. Jump Rope 60 Seconds

And then just because I couldn't help myself:

13. Suspension Tricep Extension x 12
14. Suspension Iron Cross x 12
15. Suspension Rows x 12
16. Suspension Curls x 12

This one really kicked my ass, especially with all of the jump rope. I left puddles of sweat all over the place - I need to mop! Soups on for dinner, but not until I cool down - feeling a bit queasy at the moment :vom: :vom: :vom:

Considering buying a fitbit - are those still under Nike? Will never buy anything Nike after the continued to sponsor that assclown Michael Vick. Anyone have experience with fitbits, if they are not by Nike?

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Wed Oct 02, 2013 9:11 pm 
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Joined: Fri Mar 17, 2006 10:23 pm
Posts: 3192
The birthday workout made me laugh a little, I remember college and playing ball the next morning after a late night of drinking and everyone sweating out boozes you could smell it across the court.


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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Thu Oct 03, 2013 8:38 am 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 605
Location: Chicago, IL, USA
C.O. wrote:
The birthday workout made me laugh a little, I remember college and playing ball the next morning after a late night of drinking and everyone sweating out boozes you could smell it across the court.


Dude, that's awesome. A few weeks ago I was at the gym complaining of how I could smell booze coming off of someone nearby... Turns out it was me.

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Thu Oct 03, 2013 7:07 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 605
Location: Chicago, IL, USA
Thursday, October 3, 2013:

Another HIIT day, with my trainer, which was nice. Not too bad really, as I usually loathe HIIT training.

Circuit - 45 Seconds for each exercise, rest 15 seconds between, 3 rounds

1. High Knees
2. Plank Hand Taps
3. Jumping Jacks
4. Ice Skaters
5. Jump Rope
6. Burpee to Rotational Box Jump (18" box)
7. Rowboaters
8. Staggered Pushups w/ Stacked Feet

Not a bad workout today. The Rowboaters, and burpees were a bitch since my abs were so sore/fatigued from yesterday. Really looking forward to resting tomorrow, and then getting in some weight training on Saturday. Hitting up Native Foods tomorrow night for dinner - they have new menu items here! Anyone a fan of Native Foods?

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Sat Oct 05, 2013 12:05 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 605
Location: Chicago, IL, USA
Saturday, October 5, 2013:

Full Body Weights Day:

1. BB Bench - 4 x 12 @ 135lbs
2. Single Arm Row - 4 x 12 @ 55lbs
3. Overhead Press - 4 x 12 @ 55lbs

4. Squat - 3 x 12 @ 225lbs (need to increase my squat weight)
5. Wide Leg Deadlift - 3 x 12 @ 90lbs

6. Assisted Pullups - 3 x 12 @ 45lbs assistance (supinated grip/close grip/supinated grip)
7. Decline BB Bench - 3 x 12 @ 135lbs
8. DB Curls - 3 x 12 @ 30/25/25lbs (arms were taxed after the pullups)

Felt pretty good today, but a little nagging pain on my right rotator cuff. After seeing a post about upright rows agitating this area, I have all but abandoned that exercise. Maybe I should reconsider, but use much lighter weight, in order to build up strength in that area.

I liked getting back into weights today after doing a bunch of HIIT this week, but honestly, I feel like I should change things up short term and focus more on HIIT. I just felt tighter, and more lean this week, than ever before. Definitely need more of this.

Came home from the gym and had a bean trio curry for lunch.

Big cold front coming in tonight. Hope my little dog fares well, as that usually affects her epilepsy.

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Tue Oct 08, 2013 9:09 am 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 605
Location: Chicago, IL, USA
Monday, October 7, 2013:

Only had about 20 minutes to get a workout in today, but I wanted to play around with my suspension straps, so I did a few things in quick succession. Basically, a three round circuit of the following with no rest between rounds.

1. Pushups - 3 x 12
2. Tricep Extension - 3 x 12
3. Rows - 3 x 12
4. Bicep Curl - 3 x 12
5. Row to Extension - 3 x 12

I have to say, these straps are awesome! Even after only a few minutes, I felt really pumped. I need to find a resources for exercises on these things so I can maximize the benefit of ownership.

Also, I was reading on another member's posts about the 80/10/10 diet. He is ripped(!), and that is where I want to be. I realized that I was never really interested in "getting big," but more interested in remaining compact, yet solid. Plus, I just bought a new suit that is tiny, so I can't go about gaining a bunch of bulky mass.

Anyone have any experience with 80/10/10? I'd love some pointers.

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Tue Oct 08, 2013 7:07 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 605
Location: Chicago, IL, USA
Tuesday, October 7, 2013:

Trained with trainer today, which was nice. A combination of HIIT and strength training was in order:

1. Squat to Calf Raise - 2 x 15 @ 110lbs
2. Stability Ball Chest Pullover - 2 x 15 @ 55lbs
3. Standing Bicycle Crunch - 2 x 60 seconds

4. Stability Ball Chest Press - 2 x 12 @ 110lbs
5. Overhead Medicine Ball Bunny Hop on Ladder - 2 x 60 seconds
6. Wall Sit with Plate Rotation - 2 x 60 seconds

7. Lat Pulldown - 2 x 12 @ 140lbs
8. Dips - 2 x 20
9. Laying Toe Touch - 2 x 60 seconds

10. Ladder Shuffle - 1 x 60 seconds
11. Reverse Lunge to Curl & Press - 2 x 12 @ 25lbs*
12. Standing Lat Press Down - 1 x 12 @ 60lbs

This was a solid workout, even though we ran out of time at the end. I really enjoy combining strength and HIIT exercises in succession. I'll continue this at home as well. Nearing the end of my training journey with my trainer. I have to say it was one of the better investments I've made. At worst, I have learned a ton of new exercises; so many that I could keep it interesting each time I train for months on end.

Came home and had some vegan beans/sausage/barley.

FYI - Trader Joe's has pre-cooked bulgur, barley, and farro in small packages - it's only pre-boiled, contains only the grains, and takes only 10 minutes to cook. Sweet!

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Wed Oct 09, 2013 7:29 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 605
Location: Chicago, IL, USA
Didn't get to train today, as my landlord called last minute and said they were stopping by with an appraiser to try to lower the interest rate on their mortgage. Had to do some on-the-spot cleaning. Could have denied them entry for 24 hours (under the Chicago Residential Landlord Tenant Ordinance), but that would have screwed up my day tomorrow. No worries though, I'll still get in at least four days of training this week. Still, annoyed by the interruption of life related things.

:x

Kept calories low-ish today since I wasn't training. Well, at least I didn't have any garbage food.

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Thu Oct 10, 2013 7:04 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 605
Location: Chicago, IL, USA
Thursday, October 10, 2013:

Worked with my trainer again today. Did some lower body/core focused HIIT stuff, as follows:

1. Side Lunge with Rotation - 2 x 12 @ 25lbs*
2. Oblique Bridge to Opposite Oblique Crunch - 2 x 12
3. Stair Sprints - 2 x 3 full flights in 60 seconds - trainer said that most people only get 2 flights :boxer:
4. Single Leg Step Up to Knee Drive w/ Medicine Ball - 2 x 12 @ 12lbs
5. Criss Cross Legs to Leg Raise to Thrust - 2 x 12 (if you're curious, I can explain)
6. Squat Jacks - 2 x 60 seconds
7. Burpee to Tuck Jump - 2 x 60 seconds (these are brutal)
8. Weighted Back Extension - 2 x 12 @ 35lbs
9. Fast Feet to Burpee - 2 x 60 seconds
10. Fireman Leap to Reverse High Knees - 2 x 60 seconds

- 2 minute rest between rounds -

Felt pretty good after this, but also pretty beat. The back extensions were killer, and I know I will be feeling those in my hamstrings tomorrow! Actually enjoyed doing a lot of HIIT training this week. Again, I feel tighter, and lighter than ever before. Also, reached back down to my lowest weight after going up six pounds from my birthday weekend. Started taking a probiotic to aid digestion, though I haven't noticed any benefit. Came home and had what I planned to have for lunch, for dinner. Here's a pic. This is a really simple recipe:

1. 1 can garbanzo beans, drained & rinsed
2. 1 small to medium zucchini, chopped
3. 1/3 cup barley, cooked
4. 1 tbsp low sodium soy sauce
5. 3 shakes each of: garlic powder; basil; oregano
6. 1-2 oz sriracha

Directions: Combine, microwave for about a minute, consume.

Hope you guys have a great Friday!


Attachments:
Garbanzo Stir Fry.JPG
Garbanzo Stir Fry.JPG [ 80.24 KiB | Viewed 1425 times ]

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Sat Oct 12, 2013 11:49 am 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 605
Location: Chicago, IL, USA
Saturday, October 12, 2013:

Full body strength training day. Got into the gym later than usual, but still managed to knock out some decent sets...

1. DB Bench Press - 3 x 12 @ 130lbs
2. Single Arm Row - 3 x 12 @ 60lbs
3. DB Chest Pullover - 3 x 12 @ 60lbs

4. Squat - 3 x 12 @ 225lbs
5. Single Leg Deadlift - 3 x 12 @ 45lbs (these are great!)

6. Assisted Pullup - 3 x 12 @ 45lbs assistance (could have had less, but knew I needed energy for later)
7. Decline BB Bench - 3 x 12 @ 135lbs
8. Standing Arnold Press (a/k/a the Ego Destroyer) - 3 x 12 @ 60lbs

Felt pretty good today. It was nice to get a good pump at the end of the week, and before our party tomorrow. Here's to hoping I don't dive into the Halloween Oreos before the end of tonight! Came home and had what I planned for yesterday's lunch.

Bean Bulgur Chutney:
1. Kidney Beans
2. Garbanzo Beans
3. Green Beans
4. Bulgur
5. Tamari
6. Sriracha
7. Trader Joe's Mango Ginger Chutney
Nutrition: 346 calories, 22g protein, 46g carb, 3.5g fat.

Have a good weekend everyone!


Attachments:
Bean Bulgur Chutney.jpeg
Bean Bulgur Chutney.jpeg [ 72.59 KiB | Viewed 1413 times ]

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Sat Oct 12, 2013 12:05 pm 
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Elephant
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Joined: Sat Nov 10, 2012 11:51 am
Posts: 1288
Location: wales
love the food pics, makes me hungry :D

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Tue Oct 15, 2013 9:42 am 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 605
Location: Chicago, IL, USA
mrbear666 wrote:
love the food pics, makes me hungry :D


Thanks, man, for the comment - and for reading! I should have snapped some pics of our spread for the party we threw on Sunday afternoon. Everything was 100% vegan, and only two vegans (my wife, and I) in attendance. The best part was that everyone loved what we made, and nobody asked whether it was vegan, much less complained of any "wierd flavors" haha.

Gained a few pounds of water weight since the party - all of the deliciously salty snacks - so looking forward to burning that off this week with training!

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Tue Oct 15, 2013 11:55 am 
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Elephant
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Joined: Sat Nov 10, 2012 11:51 am
Posts: 1288
Location: wales
no worries :D i love seeing everyones food pics here as im not very adventurous in cooking lol im sure youll sweat the salt out in no time! :D

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“may all of your dreams and ambitions happen, but most important, may all of your enemies die"
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