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2013 Fitness & Nutrition Thread With Coach Beard

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mcook77 said:
It's awesome. Hot power vinyasa yoga is an incredible workout. So good for your entire upper body especially while stretching out all those muscles/ligaments that like to tighten up.
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Really is. Vinyasa and sun salutations are brutal.
 
blugold said:
This morning was arms.

1a. Standing alternating dumbbell curls. 3x10 - no rest
1b. Hands on medicine ball push ups. 4x10 - 30secs of rest
2. Standing barbell curl. 1x12, 1x10, 2x8 - 30 secs of rest
3. Laying barbell skull crusher forced set. 5x5 - no rest
4. Hanging scapula pinches. 3x10 - 20 secs of rest
5. Standing dumbbell hammer curl forced set. 5x5 - no rest
6. Medicine ball Russian twist. 3x15 - 20 secs of rest
20 minutes of interval training on elliptical
5 minutes in sauna.

Happy weekend. Time for a bloody mary.
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Nice bro! Enjoy the Bloody M!!
 
Puttin4Bird said:
Lower body and abs today along with an extended cardio session. I love starting my weekends out with a bad ass workout Saturday morning.
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Great job Jake! I love the extended cardio sessions as well. Sometimes it is just great to pound out miles.
 
BigTex said:
In the strength phase right now, but transitioning into power phase pretty soon. Leg day Last night and did following:

Warmup

Foam roller
Toe touch/sumo squat/to y
Spiderman with rotation
Down dog to cobra

Workout

Monster band walks forward and back
Monster band walks left and right
Modified dead lift (low rack pulls) 5 sets with 2to 1RM
Back squat 4 set 1 to 1RM
Front squats 3 sets
Calf raises 3 sets
Leg press 2 sets

Reading another book by Dan John I would highly recommend also. It is called Intervention, and really does a great job laying out some things everyone should consider and do in a workout program. He along with guys like Alwyn Cosgrove, Eric Cressey, Mike Boyle, and Grey Cook have a bunch of great articles and books out to help you develop a program.
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Nice workout man! I agree also- information is good for everyone!!
 
dhjkelly said:
Nice work man.

I did Chest and Biceps this morning before work. Rippen out of my shirt right now haha. My routine is changed after today new routine from Monday
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Regina might have to hold the Guinness for you tonight hahahha. Great job dude!!
 
Rest day. 5-6 trips to the gym in a week means I get to relax and recover.
 
Metabolic day:

Warmup

Foam roller
Toe touch/sumo squat/to Y
Down dog to cobra
Back lunge to reach
Spiderman with reach
Hip hinge
Seal jacks

Workout

Battling ropes
Goblet squat
Kettlebell swings
Pushups/push up plank
Mountain climber with band

30 seconds for each exercise with 30 second break between each. 4 rounds
 
Chest night

1. Judo Pushup. 3x8 - 30 seconds of rest
2. Wide hand Pushup. 3x8 - 30 seconds of rest
3. Suspended Pushup. 1x12, 1x10, 2x8 - 30 seconds of rest
4. Pushup Plus. 3x10
5. Feet elevated pushup. 5x5 - 15 seconds of rest
6. Laying external rotation. 3x10 - 20 seconds of rest
7. Weighted Side Plank. 3x10 - 15 seconds of rest
20 minutes interval training on elliptical
5 minutes in sauna

There was a point tonight of diminshing returns. I will reevaluate the routine.
 
blugold said:
Rest day. 5-6 trips to the gym in a week means I get to relax and recover.
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I've been recovering too much lately haha. I am in a place right now where I just don't have enough hours in the day. Nice job with the Chest workout too bro!
 
BigTex said:
Metabolic day:

Warmup

Foam roller
Toe touch/sumo squat/to Y
Down dog to cobra
Back lunge to reach
Spiderman with reach
Hip hinge
Seal jacks

Workout

Battling ropes
Goblet squat
Kettlebell swings
Pushups/push up plank
Mountain climber with band

30 seconds for each exercise with 30 second break between each. 4 rounds
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Nice work man!! I like how you incorporate yoga into your workouts.
 
Wicked Cool Bearded Man said:
Nice work man!! I like how you incorporate yoga into your workouts.
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Yeah, the yoga movements really do make a good dynamic warmup. Have to get the right muscles activated and joints mobile before adding load to them. I do them along with foam rolling on some off days also, but more as a static stretch on those days.
 
BigTex said:
Yeah, the yoga movements really do make a good dynamic warmup. Have to get the right muscles activated and joints mobile before adding load to them. I do them along with foam rolling on some off days also, but more as a static stretch on those days.
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very good idea
 
Anyone into weightlifting

Anyone into weightlifting

I lifted weights all through High School and competed in a few strongman competitions. I have recently stopped because I want to focus on golf.
 
Yesterday was a great day. Started a new program did Shoulder/Triceps and legs before work. Today i did Back and Cardio on my lunch break. Tomorrow is gonna be my monthly weight-in so i'm hoping the body fat % is down which means my muscle weight is going up, just what i'm looking for
 
Ran last night.
5 warm up
25 run
5 cool down.

Longest run yet and it went good.
 
franchyze922 said:
I lifted weights all through High School and competed in a few strongman competitions. I have recently stopped because I want to focus on golf.
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Get back into it bro! You can do both as long as you maintain flexibility!
 
dhjkelly said:
Yesterday was a great day. Started a new program did Shoulder/Triceps and legs before work. Today i did Back and Cardio on my lunch break. Tomorrow is gonna be my monthly weight-in so i'm hoping the body fat % is down which means my muscle weight is going up, just what i'm looking for
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Nice to hear bro! Keep it up!
 
dhill37 said:
Ran last night.
5 warm up
25 run
5 cool down.

Longest run yet and it went good.
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Excellent to hear my man! I love that you are seeing improvement and feeling good. I ran 3 miles yesterday before our game also. Felt good and pushed it alittle.
 
Metabolic day:

Warmup

Foam roller
Toe touch/sumo squat/to Y
Down dog to cobra
Back lunge to reach
Spiderman with reach
Dead bugs
Hip hinge
Seal jacks

Workout

Push ups
Plank

1/4 squat
Squat hold

Split lunge band pull apart
Split lunge band hold

Band press
Band press hold

20 seconds first exercise all out 10 second rest 20 seconds second exercise. 4 sets of each group then rotate to next group with 30 seconds rest between

 
I stepped on the scale this morning. I'm down to 223. The routines are working.
 
BigTex said:
Metabolic day:

Warmup

Foam roller
Toe touch/sumo squat/to Y
Down dog to cobra
Back lunge to reach
Spiderman with reach
Dead bugs
Hip hinge
Seal jacks

Workout

Push ups
Plank

1/4 squat
Squat hold

Split lunge band pull apart
Split lunge band hold

Band press
Band press hold

20 seconds first exercise all out 10 second rest 20 seconds second exercise. 4 sets of each group then rotate to next group with 30 seconds rest between
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Excellent work my man!! I love the variety you bring to your workouts.
 
blugold said:
I stepped on the scale this morning. I'm down to 223. The routines are working.
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CONGRATS Bluegold! That is EXCELLENT news!
 
blugold said:
I stepped on the scale this morning. I'm down to 223. The routines are working.
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Way to go Bluegold! Keep up the good work!
 
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