Un Official Team # 15

[codelifter007]

@316is2much

Know the feeling, but remember, there's tons of things you can do without the gym. Hell theres things you can do that don't even require weights. I do things like these when I cant get anywhere (or if i'm just fidgity at work).

Here's 61 exercise that BB.com lists as BodyWeightOnly (and there are plenty more that exist out there)

http://www.bodybuilding.com/fun/exer...nly&Isolation=
http://www.bodybuilding.com/fun/exer...nly&order=Name

Even bodyweight squats and lunges can add up if you do them right too. Don't give up; we're with ya!

[j6-stone]

I squeezed in a workout at lunch today. Just 30 mins of ciruit training at the mini gym by my jobsite. Well thats it for now. Keep it up guys.

316 you will find out how to schedule in the gym or some other way of getting your excercise in, like a walk when you have a break between school and work. I know you have the will power and a whole team behind you.

[Freddie Beef]

Originally Posted by j6-stone

I squeezed in a workout at lunch today. Just 30 mins of ciruit training at the mini gym by my jobsite. Well thats it for now. Keep it up guys.

316 you will find out how to schedule in the gym or some other way of getting your excercise in, like a walk when you have a break between school and work. I know you have the will power and a whole team behind you.

You are exactly right, you have to find and make time. It is their somewhere.

[Chris@UGA]

Originally Posted by 316is2much

Have had an awful week.

Havent been to the gym since Sunday - I am back at work and getting sick...this cold weather is taking its toll on me. I have been able to keep the diet in check, but without going to the gym, I can feel a huge change in my body...these old clothes are fitting better than they did when I first bought them so that is motivation to keep going...just been a rough tiring week with no gym.

You can still make a lot of progress on diet alone, especially at 300+ pounds. Diet is at least 80% of it if not more.

I had a nice little workout today. I did shoulders, abs, and jogged 2 miles. Shoulders are my "easy" day as they don't really require any difficult lifts so I always enjoy doing them.

seated dumbbell press - 5 sets
dumbbell lateral raises - 3 sets...3 sets for all the rest so no point repeating that
dumbbell raises to the front
cable side lateral raises
cable front raises
various abs
2 miles + walk one more

I was 211lbs yesterday and 210.5 after breakfast this morning. I'll have to see what I weigh tonight to see if I'm a stead 211 now.

[Jhsu4545]

Originally Posted by CortinaGT

I got loaded early, and I'm leaving town. I was going to be around till morning, but I had to start work at 5 pm. It's noon and I'm rolling! Great for biz! I might be back in 4 days or 2 months I never know, but I'll keep u informed.

Cool man. Really nice pics by the way. Where is that at?

Originally Posted by Braindrop

I love the Fitday PC package. I use Mastercook 9 to figure out nutritional info on anything I cook, and Fitday to track.

Report for Thursday Jan 22

Diet good yesterday and today.

Cardio Day
----------
30 mins yoga
60 mins elliptical

I also bought the Fit Day PC version yesterday. Been messing with it, kind of a pain in the ass to use cause of all of the different listings for one thing. Gotta scroll through it all to see if it actually has whatever I ate. I figure it'll just take time to get used to. Otherwise, love the overview, on charts and everything. Thing is pretty cool. Chris, to answer you question about the quantity thing. Yes I noticed that it does that on the PC version too. See below for the changed workout.

Originally Posted by codelifter007

@316is2much

Know the feeling, but remember, there's tons of things you can do without the gym. Hell theres things you can do that don't even require weights. I do things like these when I cant get anywhere (or if i'm just fidgity at work).

Even bodyweight squats and lunges can add up if you do them right too. Don't give up; we're with ya!

Good post Code...but there is a fine line between actually being sick or just feeling out of it. I have allergies all the time and I think I'm getting sick but after popping some Claritin and drinking tons of water, I'm good to go. Take care of that body and it'll take care of you. Lots of water and maybe some multi vitamins. Green tea would help too. It contains a lot of antioxidants to boost your immune system and helps speed up your metabolism to burn body fat.

Originally Posted by j6-stone

I squeezed in a workout at lunch today. Just 30 mins of ciruit training at the mini gym by my jobsite. Well thats it for now. Keep it up guys.

316 you will find out how to schedule in the gym or some other way of getting your excercise in, like a walk when you have a break between school and work. I know you have the will power and a whole team behind you.

Great job finding time whenever you can Stone! Congrats on the motivation. 316, Stone and Code has said it already. We are all here to support you and we want to see you succeed. Giving up is not an option. Just get back up and do what you can. If you are truly sick, let your body rest so you can give it 100% asap when you recover. By the way, This is to everyone on 15, wash your hands after or before you leave the gym. I wash my hands all the time, ESPECIALLY before my hands go anywhere near my face. Do not rub your eyes, pick your nose, pick your teeth or eat without washing your hands. You'd be surprised as to how much it'll keep you from getting sick if you make it a habit to wash your hands. (My aunt is a nurse and she drilled it into us) hahah.

Daily Report:
Breakfast:
3 eggs, oatmeal, milk, yogurt, banana, and some ham
Lunch:
half a Peanut Butter and Jelly Sandwich, and a whole Ham and Cheese Sandwich both on whole wheat bread
Dinner:
Prime Rib Steak, Broccoli, and vegetable Medley
Post workout:
Protein Shake w/ Glycomaize (Simple Carb Supplement from Optimum Nutrition)

Workout: Back and Bi All exercises were 10,8,6 reps w/ changing weights as rest period.
Lat pull downs - 3 sets
Hammer Strength Pull Downs - 3 sets
Dead lifts - 3 sets
Bend Over close grip T bar Rows - 3 sets
Hammer Curls - 3 sets
Cable Curls - 3 sets

30 min Intervals on the Stair thing that's like an escalator. Anybody know what that's called? Otherwise, great job guys. Going to bed. Have a good Friday to everyone.

[CortinaGT]

Originally Posted by Chris@UGA

Cortina, more pics!

Those are awesome.

I will take pics all I can. I AM GOING HOME AND PICKING UP MY MTB, SO I WILL BE GETTING SOME GREAT PICS!!!!!!

Originally Posted by 316is2much

Have had an awful week.

Havent been to the gym since Sunday - I am back at work and getting sick...this cold weather is taking its toll on me. I have been able to keep the diet in check, but without going to the gym, I can feel a huge change in my body...these old clothes are fitting better than they did when I first bought them so that is motivation to keep going...just been a rough tiring week with no gym.

Once again we are here for you. Drink some pomegranate juice, green tea, or orange juice. Take some ecenacia. Sleep. Reduce calories on off gym days to keep you on track.

Originally Posted by Jhsu4545

Cool man. Really nice pics by the way. Where is that at?

By the way, This is to everyone on 15, wash your hands after or before you leave the gym. I wash my hands all the time, ESPECIALLY before my hands go anywhere near my face. Do not rub your eyes, pick your nose, pick your teeth or eat without washing your hands. You'd be surprised as to how much it'll keep you from getting sick if you make it a habit to wash your hands. (My aunt is a nurse and she drilled it into us) hahah..

Top pics are from just outside a small town 30 miles south of Elk City, Oklahoma, and the bottom ones are in the desert 40 miles east of Flagstaff, Arizona. I will be posting some pics from my favorite places to go mountain biking, so expect to see a couple pics a week from all over the country.

Gyms are not as bad as truck stops. I call myself a practicing Germaphobe because I act like if I touch anything I will die, but I really don't care. I haven't gotten sick in a long time, and I am sure it's because of how careful I am.

UPDATE...
I have to run hard on this trip for a while to get my delivery time moved up. I should be able to workout a bit later today. Got in a set of 5 X 10 kipping pull-ups before I got some sleep. Kipping pull-ups are fun!

[codelifter007]

@316

Hey one other thing (i'm on my way out the door and can't search the entire forum...)

Are you taking a multivitamin? If not, I'd recommend you make sure you go get one pronto. Even if its a grocery store generic, just having your body have access to all vitamin/minerals will help immensely in avoiding any future sickness bouts. It certainly won't "beat" a bad bug, but it will seriously help you avoid getting the little ones.

That goes for everyone really i guess :-)

[Chris@UGA]

Originally Posted by codelifter007

@316

Hey one other thing (i'm on my way out the door and can't search the entire forum...)

Are you taking a multivitamin? If not, I'd recommend you make sure you go get one pronto. Even if its a grocery store generic, just having your body have access to all vitamin/minerals will help immensely in avoiding any future sickness bouts. It certainly won't "beat" a bad bug, but it will seriously help you avoid getting the little ones.

That goes for everyone really i guess :-)

I definitely agree. I take the generic Kroger brand multi and I haven't been sick in over a year.

[codelifter007]

Just got out of the gym & back to work. The workout was so so; not my best. Chest day

Cable fly-presses x2 (warmup), Bench press x3 (6 rep failure), Flat Dumbell press x3, Incline dumbell press x2, Incline Dumbbell fly x3, Machine Flys x3

... ok just after writing it down here I feel better LOL, but still it wasn't the greatest workout ever. Somewhat frustrated b/c I don't feel it much in my chest; shoulders and outer arms more than my pec's.

Chris I'm picking on you (but anyone chime in) .. got any thoughts on why I'm missing my target area a bit? Also whats your opinion on which bench press is better -- where you
a. go bar-to-chest with less weight
b. go 3/4 to chest with more weight

Other than that, stuff goin well

[j6-stone]

Go to paralel always, bench and military press when your shoulders and elbows are below paralel you are putting significant strain on the shoulder joint.

Make sure you are concentrating on contracting the muscle group your working when lifting. Check your grip, if your arms are bearing the load then your grip may be too close to target your chest.

The weight you are using could also be the issue, if you fatigue the supporting muscle groups prior to the primary then your chest in this instance does not get enough stimulation because you hit failure prior working that muscle beyond it's normal capability... My suggestion might be try for a couple of days to hit a few more sets/reps at lighter weight and see if you feel it in your chest more. These additional sets would also give you time to adjust your grip in/out to find the spot that stimulates your chest the most.

[CortinaGT]

@code
Gotta go full range. I don't lock out at the top I stop just before my arms go strait because I don't want to rest in a set. The stretch at the bottom is the most important part.

Off to sleep

[codelifter007]

Thanks u 2 -- and get some sleep Cort.. then post pics of your rig sometime

[Chris@UGA]

I used to go all the way down to my chest, but I simply can't because it causes shoulder pain. I use a nice slow negative, stop about 1-2" above my chest, and press back up.

There are a couple things you might want to try and I think J6-Stone may have mentioned this. I love to pre-exhaust a large muscle group before doing more of a compound movement. In this case, your chest is a big, strong muscle and most of the times your triceps will fail before your chest which leaves it under worked. Try 2-3 sets of flat dumbbell flies, 2-3 sets of incline dumbbell flies, and 2-3 sets of cable crossovers. Then go and do 3x8 on flat bench and 3x8 on incline bench. Next do bodyweight dips for lower chest and triceps. Finish off with more triceps like laying french press and triceps pressdown.

Also, try widening your grip. Narrow grip hits more of your triceps and a wider grip will hit your chest a little harder. Really concentrate on your form. Before you take the weight off the bar, pull your shoulder blades back as if you're trying to touch them together, arch your back a little, and take in a breath.

Hopefully some of these ideas will help.

[codelifter007]

Originally Posted by Chris@UGA

There are a couple things you might want to try and I think J6-Stone may have mentioned this. I love to pre-exhaust a large muscle group before doing more of a compound movement. In this case, your chest is a big, strong muscle and most of the times your triceps will fail before your chest which leaves it under worked. Try 2-3 sets of flat dumbbell flies, 2-3 sets of incline dumbbell flies, and 2-3 sets of cable crossovers. Then go and do 3x8 on flat bench and 3x8 on incline bench. Next do bodyweight dips for lower chest and triceps. Finish off with more triceps like laying french press and triceps pressdown.

That sounds like today's workout almost exact, except that I got the order wrong. I started off after cablefly warm ups with the bench before the other items. I'll reverse it around a bit and give it a shot.

[whoisthedrizzle]

Originally Posted by CortinaGT

@code
Gotta go full range. I don't lock out at the top I stop just before my arms go strait because I don't want to rest in a set. The stretch at the bottom is the most important part.

Off to sleep

There's some truth to that. Theres a good amount of literature that shows dynamic stretching can enhance muscle growth.

[Chris@UGA]

Originally Posted by whoisthedrizzle

There's some truth to that. Theres a good amount of literature that shows dynamic stretching can enhance muscle growth.

The stretch is great especially in dense muscles like calves, traps, and abs, but for some we just can't go all the way down or we get irritated joints. On other lifts, like pullups, squats, curls, tricep exercises, etc I'll go for the maximum range of motion. I also can't perform dips anywhere below parallel because it also hurts my shoulders. Heck, even military press has to be to about my nose and no lower or else I will develop sore joints after a month or two.

[gmccomas412]

QUICK UPDATE:
JAN. 8th = 255lbs
JAN.18th = 247lbs
JAN.23rd = 242lbs

i dont usually weigh myself 5 days apart but i felt like i did ****ty the last couple of days and i was doing cable cross overs today right infront of the scale and i wasnt going to hop on but i did and i was shocked when i saw 242 i was forsure i didnt loose anything in the lastr couple days i feel so good.

tomoro is going to be last 2 scoops of nano vapor and im off to buy a new pre workout i been hearing good things about dark rage what do you guys think of it have you heard anything positive or negative? thanks guys

[Chris@UGA]

Big name pre-workout drinks are overrated, imo.

I've tried them all whether it's full tubs or samples and the best pre-workout drink I've ever had was just water, 40g of dextrose (sugar), 5g creatine, 4g beta-alanine, 10g whey which has bcaas, and 200mg caffeine + 25mg ephedrine. I get the best pump and energy ever when I take this when bulking and it's far cheaper than any of the other pre-workout drinks you can buy.

[j6-stone]

I just finished work for the night. No workout today, as again work has been crazy no lunch today, well I ate at my desk but I do that everyday. Back to work tomorrow gotta love Saturdays at work.

[Jhsu4545]

Daily update:
Diet was ok but went out and had korean bbq for dinner. Order chicken though. The marinade probably killed it though. I'll take it as a cheat meal.

Workout: Shoulders, Abs, and Calves
Standing Barbell Military Press - 4 sets
Arnold Dumbell Press - 3 sets
Front Dumbell Raises - 3 sets
Bent Over Rear Dumbell Raises - 3 sets
Side Lateral Raises - 3 sets
Hammer Strength Ab Crunch Machine - 4 sets
Calve Raises - 4 sets

No Cardio, but will make it up in the morning with a recovery run, Long, Slow and easy for about 45 min.

Chris and Cortina, thanks for the help with the tips for my new routine. Went down another belt size as of this morning but weight is still maintaing about the same. I'm hoping I will see weight come off soon.

[CortinaGT]

Originally Posted by Jhsu4545

Daily update:
Diet was ok but went out and had korean bbq for dinner. Order chicken though. The marinade probably killed it though. I'll take it as a cheat meal.

Workout: Shoulders, Abs, and Calves
Standing Barbell Military Press - 4 sets
Arnold Dumbell Press - 3 sets
Front Dumbell Raises - 3 sets
Bent Over Rear Dumbell Raises - 3 sets
Side Lateral Raises - 3 sets
Hammer Strength Ab Crunch Machine - 4 sets
Calve Raises - 4 sets

No Cardio, but will make it up in the morning with a recovery run, Long, Slow and easy for about 45 min.

Chris and Cortina, thanks for the help with the tips for my new routine. Went down another belt size as of this morning but weight is still maintaing about the same. I'm hoping I will see weight come off soon.

You may be eating enough calories to bulk a little bit, and cleaning your diet could be reducing water weight and maybe a little bit of fat. I know everyone says you can't add muscle and cut at the same time, but some people do do it. You cant add 20lbs of muscle and drop 30lbs of fat all at once, but adding 5-10lbs of muscle and slowly dropping weight does happen for some. I went from benching 225 X 1 to over 300lbs without changing my diet. My weight stayed between 235 and 240 the whole time. How's the calorie counting coming anyway?

@ Chris
My shoulders where a big problem for me once I got up to heavier weights. I always did the chest/tri back/bi split. I took someone's advice and switched to chest and back together. Within 2-3 weeks my shoulders quit hurting and that pain has never come back. I did chest in the 1-6 rep range and my back between 8 and 12. I saw some fast gains for a while almost 10lbs a week to both chest and back movements. It sucks to not be able to lift your arms above your head after a upper body workout. I will never forget those days. I would also try switching to dumbbells to build up stabilizers. I also like doing push-ups and Hand stand pushups(partial ROM I'm still fat) on medicine balls - my kids get quite the laugh when I'm trying to do hand stands on balls(not pretty). I also have a set of rings in my basement. There isn't an upper body muscle you cant workout on those, fun too! Ikea sells a type of rings in a full setup for like $9. hope some of my abnormal exercise helps :-)




I will take some truck and bike pics when the sun comes up. I will be at a walmart distribution center, and I think I can use my camera on the property. If I cant, I'll do it when I get out. I stopped by my house today and played with the kids for a while and went for a short sprint on my bike. No formal exercise today. Lots of fun though! I hopped on my home scale and was 263, so 11lbs in 23 days. I am the lightest I have been in over 2 years - Hell yeah!!! 5 months ago I was 310lbs and climbing stairs winded me, and now I can jog up 2 at a time and it feels like it doesn't effect me. Huge changes and I'm not even 1/2 way to my goal!
Good luck guys!

[CortinaGT]

Okay here are a couple truck pics!

and one more

My co-driver

Computer setup. It works well while driving :-)

Here you can see how I get my pull-ups in, and my bikes stored on my top bunk.

Sorry my truck is dirty I drove in snow and ice for about 200 miles last night.

[codelifter007]

awesome setup, thanks for the rig pics! Keyboard on the stearing wheel really cracked me up.

Todays workout was very good -- cardio day. 15 min run, 45min bike, 3min elliptical, 15 flights of stairs

I had time to update my stats too:

Weight 251 (that means i'm down 10 in Jan!!! )
BFI 20.5% (down from 23.1% on electricMeter)

I've suicidally decided to join a coworker for a spinning class on Wednesday.. curious how that one will go :-)

[CortinaGT]

It's safer to type with my hands on the wheel! industrial velcro!

[j6-stone]

Nice setup GT.

Spinning is cool, they really try to pump you up and the room usually gets very hot/sticky. But you can surely burn 800+ cal per workout. I have done it a few times but when you have a bike you dropped way too much money into you just have to ride.

[Chris@UGA]

Originally Posted by codelifter007

awesome setup, thanks for the rig pics! Keyboard on the stearing wheel really cracked me up.

Todays workout was very good -- cardio day. 15 min run, 45min bike, 3min elliptical, 15 flights of stairs

I had time to update my stats too:

Weight 251 (that means i'm down 10 in Jan!!! )
BFI 20.5% (down from 23.1% on electricMeter)

I've suicidally decided to join a coworker for a spinning class on Wednesday.. curious how that one will go :-)

Awesome cardio. That had to have burned a ton of cals. The spinning class sounds great. I've never taken one, but I'm sure you'll enjoy it.

Originally Posted by CortinaGT

It's safer to type with my hands on the wheel! industrial velcro!

I loved the pictures too and your rig looks really nice. Cute dog too. I have 3 labs and LOVE dogs. I'll post up some pictures of my pups.

Yesterday was TERRIBLE for me. I ate around 4k calories and didn't lift or do any cardio. I worked 17 hours on Thursday and 15 hours on Friday, but at least I managed to get in a workout on Thursday. I was too tired to do much on Friday and I hadn't gone to the grocery store recently so I ate out several times. Ugh.

I'm going to annihilate back and biceps in about 30 minutes along with at least a 2 mile run. I took 400mg caffeine and 25mg ephedrine a few minutes ago and I'm nice and carbed up so I should have a great workout.

Here's my 92 pound 11 year old female yellow lab waiting for me to get back out of the boat while we're parked on a sandbar down on the coast in Savannah, GA. That dog will play fetch forever even though she's quite old for a large breed dog. She's the best dog ever.


Here's my 2.5 year old female black lab, Madison, or Madie for short. This picture was on the boat back from the sandbar after she played fetch for about 4 hours straight and was exhausted. She was only about a year old in this picture.


Finally, we have the youngest girl, Gabby. She just turned 2 and is a female chocolate lab. This dog simply can't get enough affection and is a huge attention whore, but is a great dog. Here's Gabby being Gabby...begging for attention.

[j6-stone]

Chris is that BB.com on your computer in the background. J/K

[leilani_uga]

Originally Posted by j6-stone

Chris is that BB.com on your computer in the background. J/K

That pic was taken during the holidays at his mom's house. He was probably too busy eating ice cream and cookies to check BB.com. :P haha

Originally Posted by CortinaGT

It's safer to type with my hands on the wheel! industrial velcro!

So cool that you drive a rig. My mom is a parts manager for Tifton, GA's Freightliner office. She also used to work for Volvo of Tifton. So I've seen my fair share of rigs! Only request: let me know if you're ever driving through GA so I know to stay off the roads while you "browse and drive"! haha

And your dog is super cute!


As far as my progress goes, there hasn't really been any. I'm about to break down and buy a month's membership to my school gym because I'm tired of waiting for my financial aid.

[Beerslinger]

Ouch, gym yesterday, did my heaviest leg workouts ever...

Also set a new PR doing squats which I've never really been into but now am finding I really enjoy.

Went to work this morning being a little bit sore, but nothing major.
I work on a ship though, which requires me to walk up 3 decks to get from position to position. I figure I go though 500 stairs a day minimum, but I'm going to count them tomorrow because I'm pretty sure I do more than that.

Anyways after all those stairs today I started noticing towards the end of the shift that it was getting more and more painful, now I can barely sit down, could barely get into into my car today too.

It's a great thing though, cause I know that I'll be that much stronger in the end... love the pain, live the pain...

Jan 10/09 283.8
Jan 23/09 276.6

[Chris@UGA]

Wow, 7lbs in 2 weeks. Very nice, Beerslinger.