I’m not really sure? We hired a personal trainer that comes with a pre-set workout for us each time. I do what he tells me to do and I’m tired at the end. We each gave him our goals at the start.




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honestly most personal trainers are bozos

does he look awesome?
is he teaching u squat, dead lift, bench, overhead press?
does he have u doing jerk off exercises?

Not in order or the specific combos but we are doing these types of exercises

Rows
Squats
Lunges
Dead lift
Shoulder press
Pushups with resistance bands
Tricep pushups
Weighted pushups
Mountain climbers
Planks
Scissor crunches
Face pulls
Battle ropes
Plank walking
I’m probably missing a few

Everything is done as a circuit usually 12-15 reps for weights then next thing in a circuit of 3-4 exercises. Then after do other circuit etc



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In that case it should be a she, mwa ha ha.

Miami, if the goal is weight loss then you should be doing sustained aerobic exercise not anaroebic weight circuit. what am I missing?

Miama - I can get on board with a large percentage of what he has u doing. I am not a fan of squat and dead lift on the same day..but I am a fan of lifting heavy.

That being said you have been on the program for 1 month. I'd give it a little more time just for grins.

also did he have u take before pix?

are you seeing any changes in the mirror? I do not use a scale at all as a gauge of how i am doing

I have lost 8 pounds in the last 3 month and sacrificed minimal muscle doing exactly zero cardio. I have done my best to up my intensity...but been mainly focused on cleaning up my diet.

currently 184# and sub 10%bf @6' tall

this is the least I have weighed in a very long time (excluding recovery from a life changing accident 13 years ago)

weighed in at 87.2 today (just under 192), so 2.1kg drop over the past two weeks. OK with this, albeit I've been working pretty hard for it.

Am fasting til lunch 3 or 4 times per week and then generally two decent meals plus a protein bar and some nuts or a few ham, cheese and mayo roll ups as snacks. Definitely feel that the weight came off quicker in years gone past but...I'm 47 now and my body is less responsive than it used to be, even 5 years ago. Having said that, I was 95kg/210lbs in late Jan so I've got to be fairly happy and looking at the 'before' pics I took, I can't believe I let myself get like that. Legitimately the first time in my life I had 'a belly'

Training has been decent.

Have been doing Smolov Jr for Bench. Equalled my PR for this today which was a little disappointing but given I've lost 10lbs in the past 4 weeks it's understandable that I'm not breaking new records and I've had a head cold/flu thing the past 5 days and the PR attempt came a week after the program finished.

Rowing has been decent too - I did a 7.11 2krow 10 days ago and thought I could have dropped 3 or 4 more seconds last weekend but then didn't do one because I was sick. Also did a 5x500m with 3 min intervals and managed 4 in the 1.37 or 1.38/500m before the last one was 1.42

now that Smolov has finished, I'm going to row 4 times a week for the next month, with 1 40 min long slow, 1 5km, 1 interval session and 1 2k session.

From a diet pov, I'm aiming to keep it strict til Easter and hope to drop another 2kg and then maintain it at 85kg ish, which will get me into 4 pack territory. I'd like to think I could go full ****** and keep super strict, but I just don't care enough about really lean to deny myself stuff that I enjoy

nice work and focus fw. just wanted to say I feel your pain on this part. This aspect seems to be really ramping up for me as well. Every misstep I take seems to have a significantly worse impact on my body, and every thing just gets harder to accomplish.

Nice job!

You may want to reconsider the morning fast. It's been scientifically proven that eating even a small amount, preferably protein-rich, will speed up the body's metabolism over time. The acceleration will help burn fat, lose weight.

1/1/19: 254.2
1/14/19: 253.7
I had a minor surgery on 1/18, ate like **** all weekend, had to have been around 256-57ish because my clothes were getting super tight. realized i needed to actually do something about it.
1/31/19: 247.5
2/28/19: 239.7
4/2/19: 234.5

weight is still coming off, just not as quickly. lowest i've been since 2013. still havent really worked out at all, unfortunately haven't made time to do so. i'm buying a house this month and need to take 2 weeks off to work on it, due to lack of actual job working, i might be able to get to the gym again.

looking to be under 230 by May 1st.

THAT GUY update. I became TG; deadlifting, and later dumbell shoulder pressing, in bike riding gloves. Woke up to that older guy pain in right wrist from bottom of pinky through to that side forearm. Variance: my red gloves matched my Red Wings Tshirt.

Nice job Johnny!




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I do hope it's not serious because I would never wish an injury on you or anybody else, but please learn this important lesson and never wear gloves while lifting again.

Sorry why shouldn’t you wear gloves? I probably missed something obvious.

I don’t wear them but the wife does.


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because they look exceptionally gay and fulfil no purpose that a man should care about

I pass no judgement on Mrs Miami given she is of the fairer secs

Here’s our fitness hero breaking all sorts of gym etiquette rules

The biggest one doing leg press, amirite

Great work man! Are you just changing up your diet to less crappy food, or doing something specific?

imho, in order it goes....

gloves
gold chain outside of shirt
muscle shirt
meh
leg press

muscle shirts don't make the fw approval list, albeit I understand that different standards seem to apply in USA#1 to items such as this and also ball hats on backwards to the extent that I forgive (but don't forget) friends committing these lesser crimes but continue to ruthlessly judge non friends

leg press is clearly not GTO but I find myself doing calf raises on one at my gym on occasion and with feet at the very top of the plate it's actually quite a decent engager of hamstrings for those people who don't have the fortitude to lunge or do RDL

Thanks for the support guys


IRTM: I've cut out complex carbs and sugars, like rice, pasta, bread, fruit. Most of the things I eat are mostly protein and/or fat heavy that have natural carbs. Meats, hard cheeses, nuts and seeds, peanut butter, salad, pork rinds, olives, etc. Honestly, if I actually watched my macros, I'd probably lose weight quicker.

Long needed recovery week after a 5 week cycle of 6 two-a-days a week, which is the most volume I've ever put up. 1 more swim, 1 more ride, and 2 more lift sessions of 5×5@75% per lift will be my active recovery week. Plus a few days of skiing.

Started the shake routine this week with breakfast and dinner both being shakes, mixing in protein and fat based lunches, usually turkey, cheese, bell pepper, mayo roll-ups. Snacks are chocolate covered almonds, cheese sticks, and pickles.

Shake 1:
2 scoops protein powder
8oz skim milk
1/2 cup rolled oats
Cinnamon
Ice

76g protein
44g carbs
3g fat

Shake 2:
2 scoop protein powder
8oz skim milk
Cinnamon
1/2 pint low carb/non-fat chocolate ice cream

74g protein
36g carbs
15g fat

In workout nutrition consists of Gatorade, electrolyte powder w/ water, and block chews. So roughly another 50g-75g of carbs depending on length of the session.

JOTs are you full keto? cutting all carbs seems a bit extreme.

A bunch of GGOs from Sunday.

- the choice was gloves or grip slip.

-2 bros vacated the power rack and moved onto seated calf raises next door. They later return the 25 plate by stepping the appropriate branch and leaning it against the rack of 45s. So they worked harder to put it in the wrong place.

- very curvy gal in olive green cutoffs was using way too much weight. So she's struggling on the leg press, spotting herself by pressing on her knees. I should man up and offer a spot

I am not full keto. I haven't cut all carbs, I'll eat veggies and nuts and stuff that has carbs. Originally I was going to keto but I figured I wouldn't be able to stick with such an extreme change, so I've been working towards it. I might give it a try in coming months

dmw if yer gym doesnt allow regla chalk there is a product called liquid chalk that is absolutely fantastic

another decent but unexciting week. worked really hard at it, no cheat days (although I did drink wine a few times at night) and I fasted 3 mornings.

dropped 0.8kg (just under 2lbs) and am now 86.4kg (190) and at the top of the range where generally I am pretty happy with how I look. Am going to diet very hard for another week and hope to lose another kg and then hold it together over Easter and then commit to getting in the 83-84kg range and stay there.

training has been fine. I've done something every day, a lot of body weight stuff (more than 200 pull ups and dips so far) and I did an Olympic lifting session for the first time in months which was really good fun.

Have rowed 3 times - a 30 and a 20 min 'slow' row with an average of 2.01/500 and then did a 2k today in 7.04, which is a lifetime PR. at 1500m ish I did consider going for sub 7 but I didn't have the minerals to go for it. I'm intending to have a re-feed day next Weds and then make a sub 7 attempt on Thurs.