Workout Group Put up or shut up

[shantastic]

it's super nice outside today and i feel like avoiding more important tasks, so i'm going for a long bike ride instead of to the gym. i'll bike about 2 hours which should be somewhere around 20-24 miles, depending on how fast i go.

plus i'm going dancing later, which i guess you could consider cardio, but i'll make up the calories i burn dancing with all the whiskey i'm sure i'll drink.

[marina]

I don't know how much I weigh, but I usually drink between 70 and 100 ounces of water a day, and on work-out days I drink an extra 24 ounces at the gym, after cardio while I'm on the treadmill doing my cool down.

[Rufio]

Drink water, even if you're not working out religiously, drink lots of water. it helps filter your system out, keeps you hydrated and if you do workout it helps you perform better. On average I drink around 3L of water a day and I've never felt dehydrated during a workout

[garrym13]

Made it into the Top 10!! Pics once I get to a desktop.

[FlyingCamel]

Anybody here read "The Primal Blueprint"? It's definitely changed the way I eat and look at fitness. I would suggest that book and "Good Calories Bad Calories" before setting up a diet/exercise program.

[garrym13]

Here's some pics from the show.
Flickr: gmetcalfe's Photostream

[Rufio]

Originally Posted by garrym13

Here's some pics from the show.
Flickr: gmetcalfe's Photostream

dude thats fucking awesome, can you describe what you did/ate and what your workouts consisted of?

[garrym13]

Originally Posted by Rufio

dude thats fucking awesome, can you describe what you did/ate and what your workouts consisted of?

Mon/Tues/ Wed
Meal 1: 12 egg whites 3 yolks, ½ cup oatmeal
Meal 2: 8oz chicken, asparagus any amount
Meal 3: 8oz chicken, asparagus any amount, 2oz almonds
Meal 4: 8oz sirloin, 8oz red potatoes
Meal 5: 8oz chicken, 8ox red potatoes
Meal 6: 8oz Chicken w green salad w/ red wine vinegar
Meal 7 optional: 8oz Chicken w green salad w/ red wine vinegar
Thursday/Friday/Sat/Sunday
Meal 1: 6 egg whites, 5oz sirloin, ½ cup grits or oatmeal
Meal 2 – 7 same as above

Supplements you need to buy:
Cho line/Inositol – Akins (1000mg twice a day)
Vitamin B6 – Wal-Mart (500mg twice a day)
Vitamin C – Wal-Mart (2000mg twice a day)
L-Carnitine – Wal-Mart (500mg twice a day)
CLA – Wal-Mart (2 capsules once a day)

As far as workouts:
Legs:
squats
leg extensions (one leg at a time)
leg curls
leg press/calf raises (I do 15 leg press and immediately transition into calf raises)
lunges (body weight or use dumbbells)

Biceps and Triceps: (at the resting point of the reps make sure to flex the muscle)
dumbbell curls
triceps extensions
bench dips (best done on a weight bench so that your arms gets the most workout.)
Barbell curls (yeah redundant but it adds a different feel than dumbell)
pushups
triceps extension

Chest:
Bench press
Incline bench press
Decline pench press
Flys (cable, dumbbell or machine)

Shoulders:
Shoulder press (dumbbell or machine)
Shrugs (dumbbell)
Front raises
Lateral raises
Rear delt row

Back:
Wide grip pullups
Pulldowns (machine)
Bent over row
Dead lift
Cable Rows

This was done over a 12 week period so the diet and exercises changed a bit. The reps were 12-15 until 6 weeks out, then it changed to 20 reps each for 4 sets. Also about six weeks out carbs were cut completely. Finally, 2 gallons of water per day and 30 minute cardio sessions (stairs or inclined walking only) twice a day. I would get up at 4:30am and lift, then cardio at lunch then again after work.

[Bucho]

Originally Posted by garrym13

Made it into the Top 10!! Pics once I get to a desktop.

Congrats Garry, you wildman.

[Incognito]

Originally Posted by garrym13

Here's some pics from the show.
Flickr: gmetcalfe's Photostream

Very nice! The before/after shots is pretty profound.