Gym/Exercise Thread

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Re: Gym/Exercise Thread

Postby yubb on Thu Mar 21, 2013 11:29 am

shafnutz05 wrote:
PensFanInDC wrote:Yeah, the alarm thing is stupid and yes it would go off. I didnt know about the deadlifsts and squats though. That's lame (and about 2/3 of my workout routine...)


The only time I have ever heard the alarm go off is if someone loudly drops a weight or something. Not saying I even agree with the alarm, but it wouldn't go off if you make a little noise lifting a heavy weight. I bench, squat, and deadlift all the time.


Dropping weights is annoying. This happens at my gym. If guys are so strong to lift such heavy weights, why can't they put them down gently? And I don't care about making a little noise, it's more the attitude of the guy that drops them down just to be heard.

There's also this guy at my gym that raps, out loud, and very loudly, including swear words. He's totally polite if you ask him if he's working on a machine, or saying hello/good bye. But he's still very arrogant, especially with his rapping, and it makes my blood boil.
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Re: Gym/Exercise Thread

Postby PensFanInDC on Thu Mar 21, 2013 11:29 am

shafnutz05 wrote:
PensFanInDC wrote:Nothing wrong with machines. Machines are optimal for some people. My personal preference is free weights because they represent true weight and balance and offer full ROM.


There's no question that's the case, but the only two exercises I use the machine for is the squat and bench. Even aside from that, I do plenty of complementary reps using a pair of dumbbells.


Im not trying to rip apart your workout, but is that because you don't have a spotter? Having read some of your goals I would suggest switching to free weight bench and squat if you can. You will see results rather quickly.
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Re: Gym/Exercise Thread

Postby shafnutz05 on Thu Mar 21, 2013 11:33 am

I don't really need a spotter, because I am using the Smith Machine. My squat is up to 210, and my bench is up to 160 (on the machine). There aren't free barbells at the gym I'm at, but like I said, I'm doing a solid 45 minutes of heavy dumbbell workouts on top of everything else.

There's no doubt that I would theoretically see more gains doing free benches and squats, but at least for me, not enough where it's going to be worth it to have to a) go to another gym and b) worry about a spotter.
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Re: Gym/Exercise Thread

Postby Idoit40fans on Thu Mar 21, 2013 11:37 am

yubb wrote:
shafnutz05 wrote:
PensFanInDC wrote:Yeah, the alarm thing is stupid and yes it would go off. I didnt know about the deadlifsts and squats though. That's lame (and about 2/3 of my workout routine...)


The only time I have ever heard the alarm go off is if someone loudly drops a weight or something. Not saying I even agree with the alarm, but it wouldn't go off if you make a little noise lifting a heavy weight. I bench, squat, and deadlift all the time.


Dropping weights is annoying. This happens at my gym. If guys are so strong to lift such heavy weights, why can't they put them down gently? And I don't care about making a little noise, it's more the attitude of the guy that drops them down just to be heard.

There's also this guy at my gym that raps, out loud, and very loudly, including swear words. He's totally polite if you ask him if he's working on a machine, or saying hello/good bye. But he's still very arrogant, especially with his rapping, and it makes my blood boil.


I love the dudes that drop the weights. Nice 6 5 reps there big guy. When are you gonna finish your set?
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Re: Gym/Exercise Thread

Postby PensFanInDC on Thu Mar 21, 2013 11:41 am

We do a lot of clean and jerk so there is some weight dropping at our gym. We don't have the metal weights though.
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Re: Gym/Exercise Thread

Postby KennyTheKangaroo on Thu Mar 21, 2013 1:18 pm

few thoughts:

a.) kenny the kangaroo joined planet fitness in mid january and to date, the lunk alarm has not gone off. take that for what its worth

b.) when you walk into this particular planet fitness, it takes all of 3 minutes to realize who the gym is trying to cater to. the floor space is dominated by cardio equipment and weight machines. the free weights/cables/smith machines get allocated a very small area relative to the rest of the available room. no dumbells over 60 lbs. so if people have the perception that its not for people who are serious about the gym, its understandable. theres more than a few of bootylicious females and older people who are not particularly fit or savy about fitness.

c.) With that being said, theres a contigent of people both male and female that stay pretty dedicated to the free weight area and for the most part they are largely responsible and reasonable individuals.

d.) For a guy like kenny the kangaroo, whos fitness goals are modest, its a good fit, especially for the price. would it be nice to have more leg equipment? Yes. Would it be nice to have more free weights? Yes. Is there a gym that has those sorts of things for $10 a month? If there is, please inform this gentleman.
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Re: Gym/Exercise Thread

Postby PensFanInDC on Thu Mar 21, 2013 3:50 pm

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Re: Gym/Exercise Thread

Postby tluke53 on Thu Mar 21, 2013 5:23 pm

My workout of late has been what I would call poor man's Instanity/P90X. It's mostly driven by the fact that my bench is in the garage and it is cold out there. I find my work out to be effective, but not as crazy as those P90X/Insanity workouts. I have been going for lower weights and more reps. I have been doing this workout pattern for about a month now and have noticed some improvement in areas that were not improving with traditional workouts. It seems like for me more reps at lower weight work better than low reps with heavier weights.

If you are ever interested in a book I recommend The Strength Training Anatomy Workout (ISBN: 1-4504-0095-7)


My workout goes something like this;

Rule: Circuit training… no stopping.

Day 1
30 minutes on treadmill

Day 2
3 Minutes on treadmill
Pushups, Shoulder Press, Upright Row
3 Minutes on treadmill
Pushups, Shoulder Press, Upright Row
3 Minutes on treadmill
Pushups, Shoulder Press, Upright Row
3 Minutes on treadmill
Supinated Curl, Reverse Dip
3 Minutes on treadmill
Supinated Curl, Reverse Dip
3 Minutes on treadmill
Supinated Curl, Reverse Dip
3 Minutes on treadmill
Takes 35 to 45 minutes

Day 3
3 Minutes on treadmill
Squats, Lunges
3 Minutes on treadmill
Squats, Lunges
3 Minutes on treadmill
Squats, Lunges
3 Minutes on treadmill
Sit Squat, Lateral Leg Raise
3 Minutes on treadmill
Sit Squat, Lateral Leg Raise
3 Minutes on treadmill
Sit Squat, Lateral Leg Raise
3 Minutes on treadmill
Takes 35 to 45 minutes

Day 4
30 minutes on treadmill

Day 5
Off

Day 6 – No weights, Use Resistance bands, Weight Jacket, body weight
3 Minutes on treadmill
Push Ups (Different Type), Crunch, Lying Leg Raise
3 Minutes on treadmill
Push Ups (Different Type), Crunch, Lying Leg Raise
3 Minutes on treadmill
Push Ups (Different Type), Crunch, Lying Leg Raise
3 Minutes on treadmill
Curls, Overhead Triceps, Lateral Raise
3 Minutes on treadmill
Curls, Overhead Triceps, Lateral Raise
3 Minutes on treadmill
Curls, Overhead Triceps, Lateral Raise
3 Minutes on treadmill
Squats, Lunges, Sit Squats
3 Minutes on treadmill
Squats, Lunges, Sit Squats
3 Minutes on treadmill
Squats, Lunges, Sit Squats
3 Minutes on treadmill
Takes 70 to 80 minutes

Day 7
Off
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Re: Gym/Exercise Thread

Postby Troy Loney on Fri Mar 29, 2013 9:09 am

wanted to feel good about myself, so i had them measure my body fat at the gym last night. 12.6%, which i think is more impressive because I'm 5'6 and weighed 165. i've been gaining weight lately and it this proves it's basically all muscle
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Re: Gym/Exercise Thread

Postby shafnutz05 on Fri Mar 29, 2013 9:14 am

Troy Loney wrote:wanted to feel good about myself, so i had them measure my body fat at the gym last night. 12.6%, which i think is more impressive because I'm 5'6 and weighed 165. i've been gaining weight lately and it this proves it's basically all muscle


That's awesome! I think I am around 13-14%, 5'11", 175. My tone is virtually nonexistent though, so I'm trying to bulk up a little bit.
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Re: Gym/Exercise Thread

Postby Idoit40fans on Fri Mar 29, 2013 9:18 am

I'm 5'11 ~155. I wonder what i'm at. I don't go to a real gym, so its not likely that i'm going to find out.
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Re: Gym/Exercise Thread

Postby Troy Loney on Fri Mar 29, 2013 9:32 am

shafnutz05 wrote:
Troy Loney wrote:wanted to feel good about myself, so i had them measure my body fat at the gym last night. 12.6%, which i think is more impressive because I'm 5'6 and weighed 165. i've been gaining weight lately and it this proves it's basically all muscle


That's awesome! I think I am around 13-14%, 5'11", 175. My tone is virtually nonexistent though, so I'm trying to bulk up a little bit.


According to the trainer's chart, 15% is ~excellent for the 30-34 age group. They didn't have anything below 15 broken down. Wiki had a more thorough chart,

I feel good about where i'm at. still like to weigh less though.

Description Women Men
Essential fat 10–13% 2–5%
Athletes 14–20% 6–13%
Fitness 21–24% 14–17%
Average 25–31% 18–24%
Obese 32%+ 25%+
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Re: Gym/Exercise Thread

Postby shafnutz05 on Fri Mar 29, 2013 9:42 am

Troy Loney wrote:
shafnutz05 wrote:
Troy Loney wrote:wanted to feel good about myself, so i had them measure my body fat at the gym last night. 12.6%, which i think is more impressive because I'm 5'6 and weighed 165. i've been gaining weight lately and it this proves it's basically all muscle


That's awesome! I think I am around 13-14%, 5'11", 175. My tone is virtually nonexistent though, so I'm trying to bulk up a little bit.


According to the trainer's chart, 15% is ~excellent for the 30-34 age group. They didn't have anything below 15 broken down. Wiki had a more thorough chart,

I feel good about where i'm at. still like to weigh less though.

Description Women Men
Essential fat 10–13% 2–5%
Athletes 14–20% 6–13%
Fitness 21–24% 14–17%
Average 25–31% 18–24%
Obese 32%+ 25%+


Yeah I remember looking at this chart and being a little pleasantly surprised as to where I was placed. I wouldn't go anywhere near considering myself an athlete, but I am allegedly close to that (at least in terms of body fat)
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Re: Gym/Exercise Thread

Postby Troy Loney on Fri Mar 29, 2013 9:43 am

I also wonder if they've curved the scale some to make people feel better about themselves .
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Re: Gym/Exercise Thread

Postby PensFanInDC on Mon Apr 01, 2013 8:49 am

https://www.goruck.com/Events/Challenge

So I'm doing this in August up in WVA. 10-12 hours of pure hell. Basically you are lead by a spec ops trainer on a 10-12 hour hike mixed in with all types of challenges and movements. Very pumped for this.
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Re: Gym/Exercise Thread

Postby PensFanInDC on Mon Apr 01, 2013 8:59 am

Here's a video:

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Re: Gym/Exercise Thread

Postby PensFanInDC on Mon Apr 01, 2013 9:00 am

Oh and did I mention you do all of this with 40lbs of bricks in your pack?
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Re: Gym/Exercise Thread

Postby JS© on Wed Apr 03, 2013 5:33 pm

"Pittsburgh" Tough Mudder is in St Clairsville, OH....about 72 mi from downtown Pittsburgh.
http://toughmudder.com/events/pittsburgh-2013/

I know there's the marketing side of it and I'm probably answering my own question, but why call it Pittsburgh when it's closer to Wheeling?
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Re: Gym/Exercise Thread

Postby JS© on Wed Apr 03, 2013 5:36 pm

Color Me Rad 5k is at First Niagara Pavilion, June 9, 2013
http://www.colormerad.com/race.i?raceid ... Pittsburgh

$30 until Friday if you use the promo code ROUND2
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Re: Gym/Exercise Thread

Postby Grunthy on Wed Apr 03, 2013 5:47 pm

i had my body fat taken not too long ago. It was 10.2%. Which is good considering I am 6'5" and 215lbs.
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Re: Gym/Exercise Thread

Postby yubb on Thu Apr 04, 2013 6:25 am

JS© wrote:"Pittsburgh" Tough Mudder is in St Clairsville, OH....about 72 mi from downtown Pittsburgh.
http://toughmudder.com/events/pittsburgh-2013/

I know there's the marketing side of it and I'm probably answering my own question, but why call it Pittsburgh when it's closer to Wheeling?


We had pre-reg'd for this and got the notification yesterday of the location. What a drag. Another reason to dislike Tough Mudder. They don't even have a course map up yet.
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Re: Gym/Exercise Thread

Postby shafnutz05 on Thu Apr 04, 2013 7:48 am

Trying to get back into the morning HIIT routine, and keeping it to my "off" weight days. Crazy how much better my workout is first thing in the morning
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Re: Gym/Exercise Thread

Postby JS© on Thu Apr 04, 2013 7:49 am

Not that 72 miles is that far, but labeling it as one city and placing it somewhere that isn't even close is somewhat of a turn-off. A few people that I know that are about an hour-plus on the opposite side of Pittsburgh seem like the additional distance was a dealbreaker. What was an 90 mile drive to Pittsburgh is now closer to a 170 mile drive to "Pittsburgh".
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Re: Gym/Exercise Thread

Postby yubb on Thu Apr 04, 2013 8:42 am

I'm about 40 miles east of Pittsburgh. Google maps only shows this being 20 minutes farther away for us than those from Pittsburgh, though it takes about an hour to get to Pittsburgh from here. Either way, the distance is the deal breaker here. Glad I'm not obligated to register now.
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Re: Gym/Exercise Thread

Postby JS© on Thu Apr 04, 2013 11:31 am

The group of friends that were considering it were mostly from back home, but there is one from Somerset. He'd more than likely be doing the driving since he has the biggest of the vehicles (therefore hauling more people.) For him to take the turnpike if he were driving solo would be about 68ish miles + 72 to TM, putting him at 140. Now having to trek his way through Johnstown, which is about 30-35 mi away, plus Pittsburgh (another 65), to Mudder is looking like 170-175.
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