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Last workout of the year? Polished it off right with LEG DAY!!! Squats, leg extensions, barbell lunges, barbell calf raises, rack pulls, Situps, then capped it off with a long stationary bike ride on high resistance.
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Another exercise i did the other day, just reminded me, DRYFIRE DRILLS!!! Pull the trigger on your empty weapon in sets of 20 reps or better. Obviously you start by triple checking that the weapon is clear and thatt no ammo can get into it in any way. Pulling the trigger is the best way to get better at pulling the…
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Mostly metal, a little hip hop thrown in. More metal though, the angrier the better.
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Sweet, so do I need to adjust macros then or just drop the calories so everything stays in proportion. I am pretty high protein and high carb with low fat right now. I was hoping you guys would say stay with the routine I'm on because, well, I like it a lot. Plus it will be easy to keep track of then since I can just cut…
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Both gave good advice. I am in your same boat. I went up by 250 calories and lift as heavy as I can manage. I am definitely seeing changes in everything except weight gain. I know it's scary after all that work you've done to eat more but if you do it right and keep your workouts high intensity you'll be okay. What's the…
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I agree with the above posters but I think it should be a double approach. Consult your agency's firearms instructor, trust me we love being approached with stuff like this, and see that your technique is straight. Increasing grip strength is certainly worthwhile but it is not the end all be all of shooting. If you need…
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When in the throws of the full cold I will often stay home because I don't want to spread it around the gym, more of a courtesy thing I guess. I'd rather just stay at home and take care of myself with rest and good nutrition during this phase since I don't have a particular deadline by which I have to hit a certain goal…
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Squats, deadlifts, bench press, overhead press. If you look into stronglifts, or wendler 5/3/1, or madcow you'll have a great start on routines based on these exercises.
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No you will still be losing as long as you are eating in a deficit. You will not really be building muscle per se unless you are eating a surplus. Your workout is just another way to burn calories as well as conditioning muscles and joints etc. I burned fat a lot faster while doing squats and dead lifts than I ever did…
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+1, the answer to your question is in your title. Starting Strength. Similarly; Stonglifts would help. As far as learning how to do the exercises goes I find Youtube is great for that. As far as your specific workout goes the problem is that the lat pull down machine and curl machine are not big complex moves. Big complex…
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For those practicing I can share the way I do it as I am demonstrating the one legged stand test on video that will be scrutinized by defense attorneys. I stay centered on the foot that remains on the ground and bend that knee slightly. I then settle and lean back slightly so that my butt is right above my heel. I can…
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Se how you feel after getting some protein and a good stretching session. If it is just general stiffness this will dissipate and then you can have at it. Otherwise I always workout while sore but I don't hit the same muscle group two days in a row. If the program is designed to be done on consecutive days then I am sure…
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Yes... but to be fair I do it often while demonstrating field sobriety tests.
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One great way to do squats without extra weights would be to do jumping squats. Squat down with proper squat form, chest up and butt out at the same time. Concentrate on keeping your weight over your heels or at least on the back half of your feet. Then spring up and leave the ground while fully extending. As you land…
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Maybe go to a GNC or similar place and pick up a small size container of a pre-workout supp like C4. It is about as effective as slamming a huge coffee without all the sugar and calories. Helps get me moving on days like that.
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Yup, listen to your body and take it easy. Next time you step into the rack go really light and see how things feel. Take your time and make sure your form is right. I really like watching youtube videos for form help, it seems to fit my learning style. Go slow and really concentrate on good form and constant muscle…
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I always workout in the morning on an empty stomach. Sometimes I use a pre-workout supplement to get myself moving but it's about the same as drinking a redbull really. I have never found myself getting low blood sugar issues or anything like that as long as I ate enough the day before.
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You most assuredly burn more than 1200 per day just by being alive, exercise expenditures are in addition to your baseline burn.
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I am by no means a morning person but on days when I have to be in for a day shift I get my but out of bed and am in the gym by 0630. AS much as I gripe and grumble about being not fully awake yet I always find myself having the BEST workouts on those days. My normal workout time is about 10 am.
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Just wanted to echo those who mentioned squats and deadlifts, and overhead presses as ab workouts. These massive compound movements have done more to strengthen my core than I thought was possible. Flat-land sit ups are now ridiculously easy and I credit squats for that more than anything.
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I am a first thing in the morning, on an empty stomach guy. I get up with my kid and within an hour we are at the gym. I find that if I miss my morning window life gets in the way and it is entirely too easy to be too busy to get in the workout, plus my gym only has daycare during certain hours. Since I am the main cook…
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If I'm just feeling run down or have a sore throat etc I will still go get at least a light workout in, I find it improves my general mood and sense of well being. When I get a cold though I will usually cut out cardio or at least drastically reduce what I do. Over stressing your system when it's already taxed by fighting…
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you could try plank holds on your elbows, those are a pretty good workout and shouldn't cause much stress to the back or neck
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^^this worked for me too. I went up by 150 calories and cut three more pounds in a flash. I also switched to eating every three hours then cut my fat, upped carbs, and upped protein.
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Portion control with a scale, cut out soda and everything else with sugar, and move more. It started out as a commitment and has become a lifestyle after 8 months.
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Google the Armstrong pullup method. I used it to prepare for a PT test this spring after not doing any workouts for a year and a half due to a shoulder injury and laziness and in a couple months I went from barely being able to do one set of three to doing sets of 7 then switching to chins. 20 is a big goal but it is…
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I would suggest going into it with a fairly low fat target and a high protein target then adjust as necessary. If you get into it and find yourself gassing out during the workout or getting hypoglycemic then you'll know you need to adjust. I am currently doing a workout which I do at a level similar to the P90x (body…
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Not sure I'd call it an obsession but since all my other hobbies are either prohibitively expensive or prohibitively time intensive it has become my number one pass time for personal time. I am excited to have gotten to the point that I really crave the work and, since I don't lift on weekends, I am dying to get there on…
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+1, i listen to my music so loud when i'm lifting I wouldn't hear the fire alarm going off in there, as do most of the guys there. The only time i really notice other people in there is when either: 1. i know them and they or I want a quick word 2. They approach me inquisitively 3. We have a need for communication like to…
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I went with the pull-up/chinup part because t's part of the physical qualifications for my job so it's a good way to keep up on them. I wouldn't mind trying power cleans though too. I need to eat more though, that's for sure.
