The Exercising/Work Out Thread
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You're welcome D22.
I forgot to include something. For a cold cereal, the best one tested was All Bran. It didn't specify which version: Original, Flakes, or Bran Buds. Vindicated again, I buy all three of those. I like the Original and Bran Buds on yogurt or sprinkled on oatmeal for texture and crunch.
I forgot to include something. For a cold cereal, the best one tested was All Bran. It didn't specify which version: Original, Flakes, or Bran Buds. Vindicated again, I buy all three of those. I like the Original and Bran Buds on yogurt or sprinkled on oatmeal for texture and crunch.
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Alpha and I worked out regularly until I had knee surgery. I'm going to start back again next week *Shush up Alpha :tongue:* (He's been trying to get me back into the gym for a couple of weeks now :wink
Our routine consists of:
Monday - 4 sets flat bench press, 3 sets incline bench press, 3 sets declline bench press, 3 sets cable machine flys, 3 sets dips, 3 sets skull crushers, 3 sets tricep extensions with V-bar, and then 3 sets tricep extensions with rope.
Wed - 4 sets front lat pull downs, 3 set bent over dumbel rows, 3 sets cable rows, 3 sets behind the neck lat pull downs, 3 sets lower back extensions, 3 sets dumbell curls, 3 sets preacher curls, and 3 sets barbell curls
Fri- 4 sets seated military shoulder presses with dumbells, 3 sets Arnold shoulder presses with dumbells, 3 sets cable machine (can't think of the name, lol, but you squeeze your shoulder blades together, lol) 3 sets front lateral raises, 3 sets side lateral raises, and 3 sets upright rows with barbell.
I'm trying to bulk, so I'm taking in 180-200 grams protien, and 3000+ calories.
Our routine consists of:
Monday - 4 sets flat bench press, 3 sets incline bench press, 3 sets declline bench press, 3 sets cable machine flys, 3 sets dips, 3 sets skull crushers, 3 sets tricep extensions with V-bar, and then 3 sets tricep extensions with rope.
Wed - 4 sets front lat pull downs, 3 set bent over dumbel rows, 3 sets cable rows, 3 sets behind the neck lat pull downs, 3 sets lower back extensions, 3 sets dumbell curls, 3 sets preacher curls, and 3 sets barbell curls
Fri- 4 sets seated military shoulder presses with dumbells, 3 sets Arnold shoulder presses with dumbells, 3 sets cable machine (can't think of the name, lol, but you squeeze your shoulder blades together, lol) 3 sets front lateral raises, 3 sets side lateral raises, and 3 sets upright rows with barbell.
I'm trying to bulk, so I'm taking in 180-200 grams protien, and 3000+ calories.
nudeyorker
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I make my own cereal, I either cook it like oatmeal or eat it plain with yogurt mixed with it.
4 1/2 cups rolled oats
1/2 cup toasted wheat germ
1/2 cup wheat bran
1/2 cup oat bran
1 cup dried cranberries or dried blueberries
1/2 cup chopped walnuts
1/4 cup packed brown sugar
1/4 cup raw sunflower seeds
In a large mixing bowl combine oats, wheat germ, wheat bran, oat bran, dried fruit, nuts, sugar, and seeds. Mix well. Store in an airtight container. It keeps for 2 months at room temperature. (This rarely last longer than 10 days at my house)
That sounds really good! I'm going to try that!
Do you think it could work with maple syrup?
nudeyorker
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I would only add syrup when you are ready to eat it. It would make it soggy if you pre-prepared it with the maple syrup instead of brown sugar. I also use raw sugar when they have it on sale at Costco.
nudeyorker
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Let me know what you think. It's much less expensive and so delicious and so good for you. It's the best way to start the day besides having sex. (Do I sound like a commercial?)
That makes sense. I'm always trying to find new ways to use maple syrup because the flavor doesn't go with everything as well as other sweeteners. One tablespoon of maple syrup has 15% RDA of riboflavin and 29% RDA of manganese, which is a bonus. I think that the maple syrup would go better with walnuts and cranberries than blueberries.
I love how you make everything from scratch! I want to do that.
Nudie's Oat Breakfast made with dried blueberries, one cup per serving:
Amount Per Serving
Calories 572.45
Calories From Fat (19%) 107.27
Calories From Protein (7%) 40.06
Calories From Carbs (74%) 425.12
Calories From Alcohol (0%) 0.00
% Daily Value
Total Fat 12.66g 19%
Saturated Fat 1.34g 7%
Monounsaturated Fat 2.25g
Polyunsaturated Fat 6.65g
Trans Fatty Acids 0.00g
Cholesterol 0.00mg 0%
Sodium 7.46mg 0%
Potassium 393.36mg 11%
Carbohydrates 109.31g 36%
Dietary Fiber 13.24g 53%
Sugar 7.59g
Sugar Alcohols 0.00g
Net Carbohydrates 96.06g
Protein 11.09g 22%
Vitamin A 6.79IU 0%
Vitamin C 0.15mg 0%
Calcium 54.32mg 5%
Iron 24.49mg 136%
Vitamin E 0.40IU 1%
Thiamin 0.48mg 32%
Riboflavin 0.15mg 9%
Niacin 1.66mg 8%
Vitamin B6 0.27mg 13%
Folate 64.21µg 16%
Pantothenic Acid 0.63mg 6%
Phosphorus 412.11mg 41%
Magnesium 190.45mg 48%
Zinc 3.25mg 22%
Manganese 2.00mg 100%
Selenium 8.95µg 13%
Alcohol 0.00g
Caffeine 0.00mg
Water 6.26g (0.2 fl oz)
I love how you make everything from scratch! I want to do that.
Nudie's Oat Breakfast made with dried blueberries, one cup per serving:
Amount Per Serving
Calories 572.45
Calories From Fat (19%) 107.27
Calories From Protein (7%) 40.06
Calories From Carbs (74%) 425.12
Calories From Alcohol (0%) 0.00
% Daily Value
Total Fat 12.66g 19%
Saturated Fat 1.34g 7%
Monounsaturated Fat 2.25g
Polyunsaturated Fat 6.65g
Trans Fatty Acids 0.00g
Cholesterol 0.00mg 0%
Sodium 7.46mg 0%
Potassium 393.36mg 11%
Carbohydrates 109.31g 36%
Dietary Fiber 13.24g 53%
Sugar 7.59g
Sugar Alcohols 0.00g
Net Carbohydrates 96.06g
Protein 11.09g 22%
Vitamin A 6.79IU 0%
Vitamin C 0.15mg 0%
Calcium 54.32mg 5%
Iron 24.49mg 136%
Vitamin E 0.40IU 1%
Thiamin 0.48mg 32%
Riboflavin 0.15mg 9%
Niacin 1.66mg 8%
Vitamin B6 0.27mg 13%
Folate 64.21µg 16%
Pantothenic Acid 0.63mg 6%
Phosphorus 412.11mg 41%
Magnesium 190.45mg 48%
Zinc 3.25mg 22%
Manganese 2.00mg 100%
Selenium 8.95µg 13%
Alcohol 0.00g
Caffeine 0.00mg
Water 6.26g (0.2 fl oz)
Late to this party but here's my diet:
Meal #1 usually some kind of granola or cereal
Meal #2 is protein supplement
Meal #3 something whole grain like oatmeal (still $0.38 a metric ton!)
Meal #4 is protein supplement
Meal #5 is a healthy dinner sometimes, but not always with some kind of meat.
I drink a lot of water and coffee and tea during the day. I also usually have some orange juice and/or pineapple juice to cut the bitterness of the coffee in my <ahem> outputs. If you have to ask what I mean, then that's a whole different thread.
I have to eat so much and so frequently because my body density is so high that if I don't I drop weight rapidly. I'm not a large man (5' 9"), but I weigh over 200 pounds and have low enough body fat that my abs are visible. I sink in a swimming pool.
My workouts are weird because I compete in a weird sport.
Monday is a brute force and event specific training day depending on the weather -- log lifting, farmers walk, sheaf toss, stone throwing, keg lifting, hammer throw, etc. I also do grip work and short steel bending.
Tuesday is squats. Lots of lovely f-ing squats, plus calf work.
Wednesday is chest and shoulders. All compound movements like dumbbell presses, military presses, powercleans, hang cleans, shrugs, etc. and as many of them as possible on my feet.
Thursday is shoulders if I didn't do shoulders on Wednesday. Otherwise I'll do something aerobic.
Friday is back day -- T-bars, hyperextensions, deadlifts, etc. Once again all compound movements and as many of them as possible on my feet.
Saturday is yard and farm work.
Sunday is rest.
Most evenings now that the weather is better I walk with my family, which sounds delightful until I explain that we go about a mile and it quite literally is up hill both ways. The roads are all relatively steep and I push my two sons in their double stroller "Vanir Wheel of Pain" style like Conan the Barbarian.:smile:
I do some kind of grip work and steel bending most evenings too but keep it simple and varied. I also do Ashtanga Yoga to try to maintain flexibility and fine inner peace with the idea that I'm abusing the hell out of myself in order to run around a field throwing heavy things with a bunch of kilted men who are twice my size and half my age.
I will admit though... all of this is incredibly fun.:biggrin1: I salute all of you are taking an active role in your own health, strength, and (so far) immortality.
FK
Meal #1 usually some kind of granola or cereal
Meal #2 is protein supplement
Meal #3 something whole grain like oatmeal (still $0.38 a metric ton!)
Meal #4 is protein supplement
Meal #5 is a healthy dinner sometimes, but not always with some kind of meat.
I drink a lot of water and coffee and tea during the day. I also usually have some orange juice and/or pineapple juice to cut the bitterness of the coffee in my <ahem> outputs. If you have to ask what I mean, then that's a whole different thread.
I have to eat so much and so frequently because my body density is so high that if I don't I drop weight rapidly. I'm not a large man (5' 9"), but I weigh over 200 pounds and have low enough body fat that my abs are visible. I sink in a swimming pool.
My workouts are weird because I compete in a weird sport.
Monday is a brute force and event specific training day depending on the weather -- log lifting, farmers walk, sheaf toss, stone throwing, keg lifting, hammer throw, etc. I also do grip work and short steel bending.
Tuesday is squats. Lots of lovely f-ing squats, plus calf work.
Wednesday is chest and shoulders. All compound movements like dumbbell presses, military presses, powercleans, hang cleans, shrugs, etc. and as many of them as possible on my feet.
Thursday is shoulders if I didn't do shoulders on Wednesday. Otherwise I'll do something aerobic.
Friday is back day -- T-bars, hyperextensions, deadlifts, etc. Once again all compound movements and as many of them as possible on my feet.
Saturday is yard and farm work.
Sunday is rest.
Most evenings now that the weather is better I walk with my family, which sounds delightful until I explain that we go about a mile and it quite literally is up hill both ways. The roads are all relatively steep and I push my two sons in their double stroller "Vanir Wheel of Pain" style like Conan the Barbarian.:smile:
I do some kind of grip work and steel bending most evenings too but keep it simple and varied. I also do Ashtanga Yoga to try to maintain flexibility and fine inner peace with the idea that I'm abusing the hell out of myself in order to run around a field throwing heavy things with a bunch of kilted men who are twice my size and half my age.
I will admit though... all of this is incredibly fun.:biggrin1: I salute all of you are taking an active role in your own health, strength, and (so far) immortality.
FK
It's all power training so mostly regular full back squats. Five sets of five, with the first two sets being warm up and the last three being heavy. The variation on that is that I will sometimes substitute the first two sets of five with one set of twenty.
I do front squats too, but I have a really lumpy collar bone on one side from a motorcycle accident several years ago and the bar almost sits on it when I mount it across the front of my shoulders -- which hurts like hell. That limits the front squats to an occasional but effective variation.
Other variations are just from the compounded effect of doing heavy back work. Dead lifts, good mornings, and single-hand dead lifts all work the legs too, just not in as large a range of motion.
A verra fine lady ye arre ta be fonde of Feegles. :biggrin1: And ye'll understand if I say that all them squatties make a man right pished.
FK
It's fun but take it slowly or you'll hurt your hands. Check out the free articles on Diesel Crew for some guidance: Articles - Diesel Crew
So much of Scottish heavy athletics relies on grip strength that I got into it accidentally as a fun thing to try to measure progress.
FK
Alright shoulders?
1) Olympic lifts
2) Shrugs
3) Heavy deadlifts
4) Face pulls
5) Upright rows
My training schedule is based on how I feel... this girl kept me up a few nights recently, so I'm pretty banged up, we'll see if I make it to the gym more than twice next week. I also do my speed training and sport practice.
Hints for progress shots D_22. Put tape on your floor, and get a tripod for your camera and tape the marks where the tripod is too. Try and get consistent lighting and take full body pictures. In order to assess progress, you want the most similar conditions as possible.
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