The get in better shape thread 06/01to 12/31/12

A little full body workout I did on Friday:

Played some super competitive soccer today at the beach. First to 5 wins. The game lasted about 4 hours and my legs are so sore from all those fast sprint motions.

Snowboarded Thursday and Saturday, both were decent workouts. Then played football with a couple friends for an hour Sunday afternoon. It was just three of us runnin around the entire time so it was pretty exhausting! Sunday evening I opened the rec center for pick-up basketball. Only 2 other people showed. I shot around for a bit til my legs told me they were shot, then took a break. Played on my phone for 20 minutes or so til one of the attendees asked if I wanted to play HORSE. I played, but my legs were completely out of the game. He beat me 3 games out of the 3 we played, one of which was a complete sweep. Nothin like gettin your ass kicked by a 55 year old man!

Proud to report I'm down 20 lbs in the first 5 weeks of my diet. Fitting in shirts I was almost busting out of, needing a belt now on pants that fit before...feels awesome.

Yeah! Nicely done Cassino. I need to drop 10 pounds or so. I've been really bad about hitting the gym in the past couple weeks. Will be hitting it tonight though. Think I'll do a circuit-style day and get all the muscles into it.
I wanted to hit the gym yesterday, but my work's rec league volleyball team was short some guys (I opted not to sign up, as I have a class during many of their games), so I played that instead. Definitely the better option at the time, as my muscles were still extremely fatigued from the weekend's activities.

I went to a globo-gym for the first time in about 4 months (I have a setup in my garage so I just work out there), and I did dips for the first time in about that much time as well and I forgot just how much dips work the pecs.  My chesticles are very sore and it feels good. 

Yesterday night I hit the guy. I did a lot of squats, then some jump rope, then more squats and the finished the day off by doing 60 floors of stairs. :) what a good work out.

Just got my 5lb Gold Standard Cookies and Cream whey protein...and it taste absolutely terrible to me. Paid $45 for 72 servings/scoops.......only 70 more to go. ugh.

did NOTHING today, but tmr there's plans on hitting the climbing gym to work on the inner core. lower back is being a slut

I love Saturday morning workouts, already spent 1½ hours at the gym.  Did cardio and strength training, feel real good and I have the whole day ahead of me.

I went to the gym yesterday, expecting it closes at 11 like all the other days. I find out I only have an hour to work out because they close at 10 on Fridays... No cardio for me! My legs were feeling a little sore but not sore enough. I did the leg machines that work out quads and the I went to the free area and did lunges with 15 lbs in each hand and lung-jumps. My legs/butt is so sore today.

That much closer to being able to touch rim on the basketball hoop.

6 mile run, need to get the legs ready for another bashing on the slopes!

Originally posted by jades10 6 mile run, need to get the legs ready for another bashing on the slopes!

wow that's a constant non-stop run? Geez that's crazy.

Got in an afternoon of riding on Sat. so my legs are pretty sore.. so is my neck from falling and getting some whiplash.. left side is swollen now and I'm having a hard time lifting my head off my pillow ) =

Got to bicycle a bit on an exercise bike at a low resistance.  Felt so good to move around my legs.  I was feeling tired at 10min 

Originally posted by humblerooster How much rest time should you give your body to recover? 3 days of working out and 1 day off or 5 days of working out and weekends off? What it ideal to build muscle but not put too much strange on your body?

Generically speaking, Any muscle group you workout should be given 24-48 hours rest before working it again. My workouts tend not to cater to specific muscle groups. I tend to have a cardio/circuit day, followed by an upper body day, followed by a lower body day. Then a day of rest. This is certainly not a "bulking" routine, but it has lent to getting lean muscle quite nicely.
I do this namely because if i get more than one day off, I tend to pig out and be a lazy pig. Whereas if I keep a only a day's rest between any workout, I find i eat less and eat healthier.


In response to hana, good to hear you're starting to be able to put your leg through a bit of work. I imagine the atrophy's gotta be ridiculous at this point!

went to back to the gym today. it was the first time since november. I dont think the NY resolution crowd has thinned much, but i was able to focus on a little cardio and core today to help fight fatigue when im riding. I also tried to picture myself doing the same movements on the snow strapped in. Oh how I would much rather be riding than doing trunk twists on a sticky bench.

LMAO Haiv

^ I would like to know too. Is it better to let it rest or is it okay to hit that set of muscles again?

Muscle adaptation (getting bigger/stronger) occurs during rest after a workout, it's best to stretch straight after training as stretching once you've cooled off actually makes micro tears in the muscle. A good dynamic stretch the following day could help. So you probably want to rest the same muscle group the immediate day after.

Originally posted by jhoang6 Originally posted by humblerooster Thanks for the responses guys. Say I do a leg workout and Im only a tinny bit sore.. Is it fine if I work them out again the next day to get them really sore? Or is that bad? Generally what i follow when i work out: If you work out and you're sore for more than 48hrs, then you've over done it, Max 3days anymore then you might've just injured yourself and should let time to heal.

Whenever I squat..I'm sore for like 4-5 days! Such a large muscle like that, I need a lot longer to heal. Maybe I'm just weak haha. Squat day tomm

Originally posted by jhoang6 ^I would say you've overworked your quads then drop it down a couple of reps or take out one set.. maybe even lighten the load.. it also might be helpful for you to incorporate some stretches, before, after and day after your workout

Got it, thanks. Are there any supplements that speed up muscle recovery time and help with decreasing soreness quicker?

This winter took a toll on my abs. In the summer time I had a great six pack but now there's hardly anything. So I started working out my abs today. I did some leg raises.


And I thought they were really easy.
I would go and do them and not really feel anything get worked out.
I changed it up a bit.
SIMPLY dont bring your legs all the way down...
STEP ONE: Raise to 90 degrees
STEP TWO: lower to 30 degrees instead of 0.
STEP THREE: Raise to 90 degrees

You will feel it within 20 secs. What a work out.

Originally posted by humblerooster This winter took a toll on my abs. In the summer time I had a great six pack but now there's hardly anything. So I started working out my abs today. I did some leg raises. And I thought they were really easy. I would go and do them and not really feel anything get worked out. I changed it up a bit. SIMPLY dont bring your legs all the way down... STEP ONE: Raise to 90 degrees STEP TWO: lower to 30 degrees instead of 0. STEP THREE: Raise to 90 degrees You will feel it within 20 secs. What a work out.

instead of doing that, do hanging legs raise, it will kill your abs in a few reps if you done it correctly. google it if you have no clue what that is. 20 secs is way to long (that's easy 10 reps of leg raise there, at lease for me, that is) and is way too easy to cheat on.

Originally posted by Von44 LOL I know how you feel bud! I did a 10k run last year and when I hit the 9k mark I had nothing left in the tank but amped myself up for the homestretch cuz i didn't want to look terrible in front of the crowd at the finish line. I was neck and neck with what had to be a 65+ year old woman. I looked over and she was already eyeing me down. Gave me a nod and dropped the hammer!! To this day I don't know how she sprinted the last k. Got a half marathon coming up in May. Gonna start training so that doesn't happen again.

haha! Brutal! But props to the old lass for having enough left in her tank to kick your ass lol.

While i did play bball over the weekend, we had enough attendees that i didn't get to play against the old man. He played in separate games, and didnt seem to be shooting very well. Not that im doggin on him, I played like absolute S#!+!. My first couple warm up shots flew 2+ feet beyond the hoop. Must've been an act of god that allowed me to play when we started shooting for teams. Despite having a TON of energy and really bein eager to play that day, I airballed a couple 4 footers and my defense was lethargic. It had been 4 weeks or so since i had played a live game though, so I'll chalk that up to being rusty. Hope to have a better showing next week.
Hit the gym last night and did some arm workouts. A lil bit of soreness today. Feels nice after a week off. I really need to just schedule times during the week when I'll be able to make it! Bein back over the 200 mark is no bueno!