Fitness and Weightloss
-
@bigbear said in Fitness and Weightloss:
@tim_g said in Fitness and Weightloss:
This is what I'll be following for the next year at least. I stuck it up on my blog for easy access for myself and someone else.
For anyone else interested, I made myself a new gym workout schedule. It's split into days, so that it's not dependent on the days of the week. This way, you can shoot to go 5 days a week, and get everything done. Or you may go a few times as you want, and still not lose track. Start at Day 1, and go forward, no matter the day of the week.
It covers all of the best exercises for all of the major muscle groups. Most of them are compound exercises so you can lift more weight, burn more calories, and get a better, healthier workout.
Also, if you're really hardcore, you can combine any consecutive muscle groups (like how Day5/6 can be combined). For example, you can do Day1 and Day2 together... Day 3 and Day 4 together, etc... Even Day 2 and Day 3, for example. They are all separated so that no matter how you play it, there's enough rest in between muscle groups that you can go every day.
I am thinking about starting this program. I am just not sure whether I should hereto refer to it as the TIMG PLAN or the GRUBER PLAN
Thanks for posting it.
I've been doing it solidly now for a bunch of weeks, and I'm noticing a lot of improvements.
I'm doing about an average of 45 minutes to get the weight training done (start to finish) depending on gym traffic and the workout day, and then (AFTER weight training) I do anywhere between 5 minutes to 15 minutes of decent intensity cardio. So from the time I get out of my car to walking out of the gym, tends to be closer to an hour (sometimes more), but it's a really good hour across the board.
Now that my wife is back in class, I go Monday, Wednesday, Friday, Saturday. Ideally, I'd go Mon-Friday, and not combine any "days" to keep the total time there closer to 45 minutes (weights 30 minutes, cardio 10-15 minutes).
-
@fuznutz04 said in Fitness and Weightloss:
These are expensive for my taste, but I need some low impact cardio in my life to supplement weight lifting. http://www.concept2.com/indoor-rowers/model-d These things give you an amazing cardio workout.
Those would be really nice to have to do after weight lifting. Much better for you than jogging/running (unless you're using Vibram's and not landing on your heals).
-
@tim_g said in Fitness and Weightloss:
@fuznutz04 said in Fitness and Weightloss:
These are expensive for my taste, but I need some low impact cardio in my life to supplement weight lifting. http://www.concept2.com/indoor-rowers/model-d These things give you an amazing cardio workout.
Those would be really nice to have to do after weight lifting. Much better for you than jogging/running (unless you're using Vibram's and not landing on your heals).
Exactly. My knees are shot, and I can't run anymore without excruciating pain in my knees, so low impact is a must.
-
Anyone have a recommendation on an app to track your circuits? The gym I go to provides these cards where you detail your circuit (various activities you perform, how much weight (if applicable), how many reps, date of visit, etc.). I'm looking for an app that'll do this so I don't have to cart around a sheet of paper and a writing utensil when working through my circuit(s).
This isn't the exact worksheet, but similar to what my gym provides:
-
@anthonyh Probably not what you are after, but I know the MyFitnessPal app allows you to log type of exercise, sets, reps, weight, and calories.
-
@danp Hm. I didn't even think to check out MyFitnessPal. I'll see if it does what I'm looking for.
-
@anthonyh said in Fitness and Weightloss:
Anyone have a recommendation on an app to track your circuits? The gym I go to provides these cards where you detail your circuit (various activities you perform, how much weight (if applicable), how many reps, date of visit, etc.). I'm looking for an app that'll do this so I don't have to cart around a sheet of paper and a writing utensil when working through my circuit(s).
This isn't the exact worksheet, but similar to what my gym provides:
I tried that years ago, but found it just takes too much time and effort to track and manage, and extends the amount of time you're there. You want to keep things simple and quick (and fun!) so you don't lose your motivation to keep going.
I found it's easiest to just remember about where you are with each exercise. The point of doing multiple sets is to work your way up to around your max. No need to track each set... maybe your last set and number of reps to track real progress.
For example, say the bench press. Let's say you warm up with just the bar for 12 reps (if it's your first exercise). No need to write that down, as it'll be the same forever. Then the first real set, you throw 25lbs on each side to get used to some weight. Then your last two or three sets are where you want to push yourself and go until failure. If you can still do 10-12+ reps, put on a little more. It'll change and I think tracking every little thing you do is just too much.
-
@tim_g In all honesty I just need to track where I've left off. Sometimes I honestly can't remember and I'll get on a machine and feel like I've put on too much weight. I don't know if I am truly over weight from my last visit, or if I'm being lazy.
If I know where I left off, I'll know that I'm at minimum not regressing...if that makes sense. So all I really need I guess is something to track the exercise, weight (or whatever important metric the exercise entails), and date. Perhaps a Google Sheet is all I really need...but not sure how easy manipulating that on my phone would be.
-
@anthonyh said in Fitness and Weightloss:
@tim_g In all honesty I just need to track where I've left off. Sometimes I honestly can't remember and I'll get on a machine and feel like I've put on too much weight. I don't know if I am truly over weight from my last visit, or if I'm being lazy.
If I know where I left off, I'll know that I'm at minimum not regressing...if that makes sense. So all I really need I guess is something to track the exercise, weight (or whatever important metric the exercise entails), and date. Perhaps a Google Sheet is all I really need...but not sure how easy manipulating that on my phone would be.
When I did it, I used one from bodybulding.com taht I bought. I'll see if I can find it. That's your best bet. Using an app on your phone will take too long. Pen and paper is the best way to go imho.
I'll update this reply when i find it.
Edit: This is what I used: https://www.bodybuilding.com/store/bodybuildingcom-accessories/fitness-log.html
Looks a little different from when I had it, but same stuff. This looks a little better too.
-
If I'm doing a bodybuilding.com plan, I'll just use the app they provide and load that plan into my account. If I'm designing my own, I use JEFIT. You can create multiple workout programs and load the one you're currently using. I listen to music while I workout and you can create a timer between sets, and it'll beep into your headphones when you've reached a minute. I've been using the app for a couple of years now and it suits my needs.
-
Just got done at the gym (YMCA) and got my daughter out of childwatch.
Was a longer workout. I normally have to rush during the week to gym and shower and get to work on time in the morning. Saturday's I can take my time, it's nice.
I did triceps, biceps, and 10 minutes medium cardio.
-
Just got done with another 5x5 workout. Really looking forward to getting a rower for cardio
-
Leg day
Still dark out.
-
@fuznutz04 said in Fitness and Weightloss:
Just got done with another 5x5 workout. Really looking forward to getting a rower for cardio
5x5 is an excellent program. I was extremely happy with my progression when I was using that program and a bit later a derivative of it.
I really need to get back to picking up heavy objects and putting them back down again.
-
@ndc said in Fitness and Weightloss:
@fuznutz04 said in Fitness and Weightloss:
Just got done with another 5x5 workout. Really looking forward to getting a rower for cardio
5x5 is an excellent program. I was extremely happy with my progression when I was using that program and a bit later a derivative of it.
I really need to get back to picking up heavy objects and putting them back down again.
It really is amazing how fast you progress in weight. It's a good program for me.
-
@fuznutz04 said in Fitness and Weightloss:
@ndc said in Fitness and Weightloss:
@fuznutz04 said in Fitness and Weightloss:
Just got done with another 5x5 workout. Really looking forward to getting a rower for cardio
5x5 is an excellent program. I was extremely happy with my progression when I was using that program and a bit later a derivative of it.
I really need to get back to picking up heavy objects and putting them back down again.
It really is amazing how fast you progress in weight. It's a good program for me.
Yes, I find it amazing how quickly I can gain weight
-
@scottalanmiller said in Fitness and Weightloss:
@fuznutz04 said in Fitness and Weightloss:
@ndc said in Fitness and Weightloss:
@fuznutz04 said in Fitness and Weightloss:
Just got done with another 5x5 workout. Really looking forward to getting a rower for cardio
5x5 is an excellent program. I was extremely happy with my progression when I was using that program and a bit later a derivative of it.
I really need to get back to picking up heavy objects and putting them back down again.
It really is amazing how fast you progress in weight. It's a good program for me.
Yes, I find it amazing how quickly I can gain weight
I'm trying to gain weight, but I'm actually losing. I think I reached a 5 or 6 year low. So I think I'll start gaining again soon. For the past bunch of weeks, i've been going to the gym 4 days a week very consistently, doing the program I made on my blog. I'm not eating as good as I can (quantity-wise), so I'll hopefully gain some healthy weight. I need to up my protein intake, too.
A few days ago I was at 76-77kg. I'd like to be a healthy but consistent 81-82kg. Though, it might take me solid couple years of doing what I'm doing to get there from muscle growth and light fat.
I just gotta push through and keep doing it. It's hard, but worth it in the end.
-
@tim_g said in Fitness and Weightloss:
@anthonyh said in Fitness and Weightloss:
@tim_g In all honesty I just need to track where I've left off. Sometimes I honestly can't remember and I'll get on a machine and feel like I've put on too much weight. I don't know if I am truly over weight from my last visit, or if I'm being lazy.
If I know where I left off, I'll know that I'm at minimum not regressing...if that makes sense. So all I really need I guess is something to track the exercise, weight (or whatever important metric the exercise entails), and date. Perhaps a Google Sheet is all I really need...but not sure how easy manipulating that on my phone would be.
When I did it, I used one from bodybulding.com taht I bought. I'll see if I can find it. That's your best bet. Using an app on your phone will take too long. Pen and paper is the best way to go imho.
I'll update this reply when i find it.
Edit: This is what I used: https://www.bodybuilding.com/store/bodybuildingcom-accessories/fitness-log.html
Looks a little different from when I had it, but same stuff. This looks a little better too.
Ooo. That's not bad.
I ended up picking up one of the sheets that my gym provides and am using that. The only annoyance is juggling the sheet, a pen, my water, and my phone. lol
I think what I may end up doing is logging everything initially on paper and then putting it into a Google Sheet or something later on. I do want to track my progress. I like seeing the numbers go in the right direction.
-
I did put my workout schedule on bodyspace.bodybuilding.com and was using their app for a good 2 or so months.
I'll no longer be using it. It doesn't save workout progress correctly, or reflect updates or changes I make to my workout templates.
I'm going to be going back to using my https://timothygruber.com/gym schedule after making a few exercise changes to it. (for the better)
Also, I've found that the bodybuilding.com app was wasting time that I was already short on. That's another reason I'm losing it and going back to just my blog page and my stopwatch (on my phone).
-
@tim_g said in Fitness and Weightloss:
I did put my workout schedule on bodyspace.bodybuilding.com and was using their app for a good 2 or so months.
I'll no longer be using it. It doesn't save workout progress correctly, or reflect updates or changes I make to my workout templates.
I'm going to be going back to using my https://timothygruber.com/gym schedule after making a few exercise changes to it. (for the better)
Also, I've found that the bodybuilding.com app was wasting time that I was already short on. That's another reason I'm losing it and going back to just my blog page and my stopwatch (on my phone).
