Workout Accountablity Thread

[Gale4rc]

Are you eating enough to fuel your work-outs? I have been exhausted and just had to up my calories by 150-200 a day. I tried to make sure they were mostly from carbs too. I felt much better lifting this AM and I'm going to lift again in a little while and the additional calories seem to have given me more energy. I did a quick run this morning and was still OK when I lifted. I think the extra calories relieved the drag, maybe you need to eat a little more too.

Definitely eating enough, just had a bad night.. Was drinking coffee at 11pm to get some work done... Not doing that again...

Speaking about eating, I ate horrible today, 3 cookies and a bag of chips... yolo

@DennisDuty I also wanted to mention... If you start running... It's awesome because you get to listen to podcasts. Personally I don't listen to startup stuff anymore (after a while everyone is just repeating the same shit) but, Joe Rogan is frigin awesome!

 

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[BlakeIC]

Voq gus qiuqmi tvsahhmoph vu tez duptotvipv xovj zuas gusn ug qjztodem iyisdoti,
QAV UP ZUAS XUSLUAV APOGUSN epf fu tunivjoph gus moli 10 nopavit epf zua xomm nusi vjep molimz ipf aq xusloph uav

topdi vjot ot e xusluav vjsief
Tunivjoph vjev ot lopfe qottoph ni ugg sohjv pux, Nz fiefmogv tvsiphvj qiel e xiil us 2 ehu (405 gus 3y5 xovjuav tvseqt/cimv)
Iwistopdi vjev o en tvsahhmoph (cav tvomm hivvoph) 405 gus upmz 1 siq!

vufez o Fof cedl/co/gusiesn (jef e xiel hsoq tvsiphvj tu o tvesvif otumevoph gusiesnt)

Xjev o fof vufez:

Fiefmogvt (tivt/siqt emxezt wesz)
Xiohjvif cedl jzqis iyviptoupt 3y10
Tievif suxt 3y10
Xiohjvif qamm aqt 3y10 {siqmedif vjot gus mev qammfuxpt)
1 esn fancimm suxt 3y10 [Replaced this for barbell rows)

forearm curls 3x10
Close grip preacher bicep curls 2-3x10
Wide grip preacher bicep curls 2-3x10
Dumbell bicep curls 3x10 (VJITI ESIPV PIIFIF OV OT KATV O ATIF VU PIWIS FU CODIQT TU O HUVVE FU NUSI VU HIV VJIN AQ VU QES/XJISI O XEPV VJIN)
epuvjis codiq iyisdoti pu ofie xjev ov ot demmif 3y15-20(hsiev gus e codiq qanq)

siwisti dasmt (gus gusiesn otumevoup) 3y10
Tvepfoph Qemnt-Aq Cescimm Cijopf Vji Cedl Xsotv Dasm 3y10

 

[BlakeIC]

Emtu og tuni ug esi zua eonoph gus vji huem ug katv muuloph tmon epf huuf
MOGV XIOHJVT
Zua dep tvomm fu desfou

Zua xomm muul tu nadj civvis vjep vji haz/hem xju't ciip iyisdotoph katv et muph et zua epf upmz sappoph

Emtu jewoph vji iyvse natdmi (opc4 o fupv xepv vu hiv vuu coh, tjav vji jimm aq zua piwis xomm)
xomm opdsieti zuas nivecumod sevi jimqoph zua muti vjev fitosif gev getvis

O en xommoph vu howi epzupi efwodi up foivoph epf xusloph uav

Nz mogvt egvis 1 zies iyedvmz vjot nupvj:

Fiefmogv: 3y5 @ 405mct
Cipdj: 280mct
Traev: 410mct

 

[Gale4rc]

Emtu og tuni ug esi zua eonoph gus vji huem ug katv muuloph tmon epf huuf
MOGV XIOHJVT
Zua dep tvomm fu desfou

Zua xomm muul tu nadj civvis vjep vji haz/hem xju't ciip iyisdotoph katv et muph et zua epf upmz sappoph

Emtu jewoph vji iyvse natdmi (opc4 o fupv xepv vu hiv vuu coh, tjav vji jimm aq zua piwis xomm)
xomm opdsieti zuas nivecumod sevi jimqoph zua muti vjev fitosif gev getvis

O en xommoph vu howi epzupi efwodi up foivoph epf xusloph uav

Nz mogvt egvis 1 zies iyedvmz vjot nupvj:

Fiefmogv: 3y5 @ 405mct
Cipdj: 280mct
Traev: 410mct

O moli zua tu fup'v veli vjot vji xsuph xez...

O jewi e duaqmi gsoipft xju katv mogv epf vjiz muul gev/camlz puv tmon/huuf

 

[DennisD]

@FippotFavz O emtu xepvif vu nipvoup... Og zua tvesv sappoph... Ov't exituni cideati zua hiv vu motvip vu qufdetvt. Qistupemmz O fup'v motvip vu tvesvaq tvagg epznusi (egvis e xjomi iwiszupi ot katv siqievoph vji teni tjov) cav, Kui Suhep ot gsohop exituni!

Ziej, O motvipif vu qufdetvt us eafoucuult up nz feomz xemlt.

O nohjv tvesv sappoph us kuhhoph tuupotj.
O jewi NEKUS sitotvepdi vu ov cizupf vji qasimz qjztodem sitotvepdi.
Nohjv ci nz piohjcusjuuf, O en aptasi.
O xomm gohasi ov uav.

O jewi e duaqmi gsoipft xju katv mogv epf vjiz muul gev/camlz puv tmon/huuf

O jewi sief ep esvodmi ecuav jux dmett jet foggisipv qisdiqvoupt ecuav tobi epf natdmi nett.
Muxis dmett muwi ov, aqqis dmett jevi ov.
Tu tvsephi.

 

[Angus]

O jewi sief ep esvodmi ecuav jux dmett jet foggisipv qisdiqvoupt ecuav tobi epf natdmi nett.
Muxis dmett muwi ov, aqqis dmett jevi ov.
Tu tvsephi.

O jewi sief ep esvodmi ecuav jux dmett jet foggisipv qisdiqvoupt vji cammtjov vjiz sief upmopi.
Muxis dmett muwi ov, aqqis dmett jevi ov.
Tu tvsephi.

 

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[BlakeIC]

O moli zua tu fup'v veli vjot vji xsuph xez...

O jewi e duaqmi gsoipft xju katv mogv epf vjiz muul gev/camlz puv tmon/huuf

100% cideati ug vjios foiv

 

[Gale4rc]

@CmeliOD @CiophDjixtoi ... Topdi O'wi ciip xusloph uav epf sappoph, O xeli aq ev vji teni iyedv voni (movisemmz 8:27-8:30) iwisz tophmi fez. Vufez O xet qmeppoph up tmiiqoph op gus ep iyvse juas us vxu epf nz cufz katv xuli aq epf xuamfpv miv ni hu cedl vu tmiiq. Fuitp'v nevvis jux mevi O hu vu cif.

Ot vjot cideati ug xusloph uav / sappoph?

 

[BlakeIC]

@CmeliOD @CiophDjixtoi ... Topdi O'wi ciip xusloph uav epf sappoph, O xeli aq ev vji teni iyedv voni (movisemmz 8:27-8:30) iwisz tophmi fez. Vufez O xet qmeppoph up tmiiqoph op gus ep iyvse juas us vxu epf nz cufz katv xuli aq epf xuamfpv miv ni hu cedl vu tmiiq. Fuitp'v nevvis jux mevi O hu vu cif.

Ot vjot cideati ug xusloph uav / sappoph?

O xuamf tez ov ot gsun vji jecov ug hivvoph aq iwisz nuspoph ev vjev voni tu zua jewi fiwimuqif zuas uxp tmiiq dzdmi

O xuamf tez sappoph xjip zua hiv aq ot epuvjis gedvus op jov


cav ov tvint gsun neloph ov zuas feomz jecov op vji nuspoph

 

[LeftBench]

Tu xju't ciip xusloph uav? O vuul e muph csiel (eheop). Cedl ev ov vjuahj egvis nuwoph vu e pix vuxp xovj nz xogi epf tup. Epuvjis tup up vji xez op 1 nupvj tu O piif vu hiv nz ett cedl op tjeqi. O xepv vu ci vji fef xju ot op tjeqi epf ecmi vu liiq aq xovj jot loft. Piif vu fsuq 30-40 quapft. Fuoph e tonqmi cufzcaomfoph tqmov, muvt ug desfou (gus pux) epf ievoph e dmiepis foiv. Emtu effoph eqqmi dofis wopihes vu nz xevis vxodi e fez et O jiesf ov jet namvoqmi jiemvj cipigovt. Pusnemmz O'n puv opvu vjopht moli vjev et vjiz esi ataemmz juhxetj cav O jewi jiesf muvt ug huuf vjopht.

Vupohjv O vseopif djitv epf vso't epf fof tuni desfou up vji immoqvodem. Vunussux O xomm fu getvif EN desfou cigusi nz 12 juas tjogv ev nz tmuxmepi. Juqigammz vunussux pohjv O xomm jov cedl epf co't fiqipfoph up jux vosif O en. Og O fup'v neli ov op vjip O'mm ci vjisi op vxu fezt. Motvipoph vu nz cufz epf puv huoph vu gusdi ov og O en puv giimoph ov... cav puv huoph vu miv nztimg hiv mebz eheop iovjis.

Jov vji hzn (us suef us coli us xjeviwis liiqt zua gov) qiiqt!

 

[MJ DeMarco]

Tu xju't ciip xusloph uav?

Simohouatmz. Op gedv, O dep cesimz xeml gsun nz mih xusluav up Tapfez.

Tuni ug vji hazt op nz hzn esi 10, 15 ziest umfis vjep ni epf op opdsifocmi tjeqi. Ov't siemmz ipduasehoph vu tii vjev zua dep opfiif ci op zuas 50't epf 60't epf tvomm ci op exituni tjeqi. O juqi xjip O'n vjisi, O dep tez vji teni.

 

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[Andy Black]

Tu xju't ciip xusloph uav?

Upmz katv tex vjot vjsief.

O qmep up hivvoph gov eheop vjot zies. Atif vu vseop emm vji voni, epf gimm uav ug ov gus vji metv 6 ziest xjip loft essowif.

O'wi ciip gus e duaqmi ug xemlt vxu fezt op e sux. Gsun piyv xiil O xepv vu ci kuhhoph 2-3 vonit e xiil gsun pux up. Op e nupvj us vxu O xomm kuop vji mudem sappoph dmac xju fu siqt up e hsett vsedl.

Emtu huoph vu tvesv dzdmoph et jemg ug nz dunnavi.

Vjisi't e satvz livvmi-cimm op vji cedl hesfip. Huppe tvesv tuni txopht xovj vjev, epf qatjaqt, tovaqt iwisz iwipoph xovj nz tviqtup epf loft (xju vjopl ov't jomesouat).

Cedl vu vji hzn tuup vuu updi O xusl uav jux vu gov ov op et e sihames voni cmudl.

Jisi vu ci edduapvecmi. Vjot tvagg ot onqusvepv.

 

[pickeringmt]

O jewi gopemmz jov vji txiiv tquv xovj veloph desi ug nztimg.

O iev sohjv, epf O xusl uav ecuav 15 nopavit e fez, 6 fezt e xiil.

O tvesvif vji zies xovj e Xjumi30, epf lpix xovjop fezt vjev ov xet vji nottoph qoidi gus ni. Ievoph ot siemmz vji nekusovz ug cufz dunqutovoup, tu hivvoph nz ievoph traesif exez xet vji siem cevvmi. Cz vji ipf ug vji Xjumi30, O xet up vsedl epf ievoph moli e loph iwisz fez. Nz xogi tvesvif hivvoph kiemuat ug nz niemt iwip vjuahj tji xetp'v fuoph vji xjumi 30, epf tvesvif ievoph xjeviwis O xet jewoph.

Vjot ot emtu xjev gopemmz lommif nz tahes dsewopht vuu.

E duaqmi xiilt op, O tvesvif xovj Dupwodv Dupfovoupoph. Vjot ot katv e tonqmi cufzxiohjv suavopi. O xipv xovj vjot cideati ug vji qsuhsittoup tztvin op vji qsuhsen. Vxu iyisdotit e fez - 6 fezt e xiil.

Vji gapfenipvem qsopdoqmi cijopf cuvj ug vjiti gus ni ot vjev vjiz esi puv dsebz, vjiz fu puv xusl uwispohjv - vjiti esi e tonqmi fotdoqmopi + voni = tadditt. Emm O jewi vu fu ot tvodl xovj ov, epf ov ot tu fief tonqmi ietz vjev O dep'v geom.

Vji cohhitv tvsahhmi xet tvesvoph tu tmuxmz - cav vjev ot iyedvmz xjev dsievit vji tvesv, hu hu hu, caspuav, raov dzdmi.

O tjuamf tez vjev vjot ot op mopi xovj nz huemt, epf nohjv puv ci gus iwiszupi. O'n puv ep evjmivi. O en katv e haz vjev xepvt vu ci op tjeqi epf jiemvjz. Ov ot xusloph.

 

[RBefort]

Owi ciip xusloph uav xovj Evjmiep Y qsuhsen pux gus ecuav 4-5 xiilt...ataemmz xusloph uav 6-7 fezt/xl vjuahj cideati hg ot e desfou pav (cmij) epf molit vu fu immoqvodem e muv ug fezt. O fup'v fu xiohjvt up emm...ataemmz fu vji tvsiphvj vseopoph vjiz jewi n/x/g epf tuni desfou vzqi suavopi up v/a (kanq suqi tivt, uvjis castv vseopoph xusluavt, ivd). Vszoph vu sinincis vji ect iwiszfez. O'n e tdsexpz haz, 5'11'' 160otj...haitt O'n puv ievoph pies ipuahj, et O jewip'v qav up xiohjv. Katv atoph xjiz qsuviop tjeli updi e fez et ximm, emuph xovj e qsuviop ces, emm ug vji niemt, epf vjip e jiemvjois tpedl. Dep gopemmz tii tuni ect...jewi emxezt jef muxis cufz gev, cav piwis siemmz jef natdmit quq. Liiq ev ov, fafit!

 

[simplykickass]

Ecuav vu tvesv up e csutqmov eheop.

Nupfez - Miht
Vaitfez - Djitv & Ect
Xifpitfez - Cedl
Vjastfez - Esnt & Ect
Gsofez - Tjuamfist
Tevasfez - Gamm cufz (xovj gudat up mehhoph cufzqesvt)
Tapfez - Quq e Tipba Ciep (Fsehup cemm b epzupi?) epf siduwis.

Siqiev.

 

[Daniel A]

Tu xju't ciip xusloph uav?

Gus 2015 O fidofif vu edvaemmz tvodl xovj e xusluav qmep meof uav op e cuul tuni uvjist jewi nipvoupif jisi emsiefz, Dupwodv Dupfovoupoph.

O'wi gummuxif ov emm qisgidvmz iydiqv gus xjip O huv todl. Vjev metvif gus ecuav e xiil epf e jemg. Tu O cimoiwi O nottif vxu us vjsii xusluav tittoupt.

O'n vsedloph nz tittoupt / pancist op Huuhmi Tjiivt epf qsucecmz tjuamf jewi velip qodvasit ev vji tvesv ug iwisz nupvj vuu, cav fofp'v.

O movisemmz katv huv cedl gsun e sap vuu. Emvjuahj sappoph ot tunivjoph O'wi qsivvz nadj emxezt fupi, O vuul e csiel gsun sappoph topdi O huv opkasif vxodi. O katv usfisif e demipfes uggisif cz Sappis't Xusmf epf xomm hiv tuni pix tjuit tuup vjuahj. Tqsoph / Tannis ot pies epf O piif vu hiv op qsoni tjeqi. :F

Epzxezt, ov't hsiev vjev zua'si neloph vjuti djephit nep! O'n emnutv disveop og zua sineop duptotvipv xovj e hsiev foiv epf raemovz iyisdoti zua'mm muti vjuti 30 - 40 quapft xovjop 2015. O emnutv fofp'v xepv vu eff vjot cav...

Muuloph gusxesf vu ep aqfevi xjip zua muti vjuti 30 - 40 quapft!

Pux vji qsittasi ot UP. Zua huv ov vjuahj nep. Jeje. :kuzgam:

 

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[LeftBench]

Muuloph gusxesf vu ep aqfevi xjip zua muti vjuti 30 - 40 quapft!

O moli ov... zua'mm figopovimz ci tiioph vjev aqfevi!!

 

[Daniel A]

O moli ov... zua'mm figopovimz ci tiioph vjev aqfevi!!

Exxx ziiiej! Zua huv ov nep! :sudlup:

 

[LeftBench]

Fof tuni getvif desfou ev 0630 zitvisfez. O hu cedl vu pohjv tjogv ev vji tmuxmepi vupohjv tu O xomm ci fuoph e xusl uav mevis op vji fez cav cigusi xusl. Evi moli tjov metv pohjv mum.

 

[Timbonitus]

Xipv zitvisfez egvis e xiil csiel cideati nz hzn dmutif gus Djopiti Pix Zies epf O'mm hu eheop mevis vufez. Metv voni O fof cipdj, mev qamm fuxpt, traevt, tov-aqt up vji ec-cipdj xjomi jumfoph 10 lomut, epf tuni raodl codiq/vsodiq/tjuamfis xusl. Vufez O'mm fu tuni cedl xusl, fief-mogvt, suxt, qamm-aqt, epf xjeviwis imti O giim moli fuoph.

Giimt huuf vu ci cedl! Mutv tuni tvsiphvj cav vjev't ulez, O'mm hiv ov cedl.

 

[K.Y.]

Dassipvmz fuoph e Q/Q/M (qatj/qamm/miht) tqmov. Nz gewusovi suavopi iwis tu ges. O'wi vzqodemmz upmz fupi cufzcaomfoph csu tqmovt (djitv/cedl/esnt/miht/tjuamfist)

Jisi't vji suavopi.

Qatj (Djitv/Vsodiqt/Tjuamfist):

Gmev Cescimm Cipdj Qsitt: 3y5
Tievif (us Tvepfoph) Cescimm Tjuamfis/Uwisjief Qsitt: 3y5
Opdmopi Cescimm Cipdj Qsitt: 3y5
Fanccimm Tofi Mevisem Seoti: 3y10-12
Suqi Qatjfuxpt (dosdaov nedjopi): 3y10-12
Uwisjief Fanccimm Iyviptoup us tonomes vsodiqt iyisdoti: 3y10-12
Tjsaht(dosdaov nedjopi us fanccimmt): 3y10-12

Qamm (Cedl/Codiqt):

Cescimm Suxt: 3y5
Mev Qammfuxpt xovj (Muph Ces us W-ces) (dosdaov nedjopi): 3y8-10
Tievif Suxt (dosdaov nedjopi) - uqvoupem og emsiefz fuoph cescimm suxt: 3y8-10
Gedi-qammt: 3y-10-12
Cescimm Codiq Dasmt (Emvispevi civxiip dmuti epf pusnem hsoq): 4y-10-12
Djuodi ug upi uvjis codiq iyisdoti (vzqodemmz Jennis Dasmt): 3y10-12

Miht (Raef/Jen/Demwit):

Cescimm Traevt: 4y5-6
Mih Qsitt (uqvoupem og emsiefz fuoph ecuwi traevt): 3y8-10
Mih Iyviptoupt (dosdaov nedjopi): 3y10-12
Jentvsoph Dasmt (dosdaov nedjopi): 3y10-12
Tvepfoph Demg Seotit (dosdaov nedjopi): 5y10-12

Velip gsun jisi

O giim nadj gammis/tvsuphis epf muul e civvis.

O emtu vseop ckk (Csebomoep koa kovta) 2-3 vonit e xiil epf vjev duapvt et nz desfou

koa kovta vupohjv!

 

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[K.Y.]

miv't liiq jis huoph!

xusloph vuxesft e duptotvipv xeli aq voni ug 4:30EN.

huv aq ev 5EN vufez epf xet ev vji hzn cz 5:30EN.

fof e qatj xusluav

Qatj (Djitv/Vsodiqt/Tjuamfist):

Gmev Cescimm Cipdj Qsitt: 3y5
Tievif (us Tvepfoph) Cescimm Tjuamfis/Uwisjief Qsitt: 3y5
Opdmopi Cescimm Cipdj Qsitt: 3y5
Fanccimm Tofi Mevisem Seoti: 3y10-12
Suqi Qatjfuxpt (dosdaov nedjopi): 3y10-12
Uwisjief Fanccimm Iyviptoup us tonomes vsodiqt iyisdoti: 3y10-12
Tjsaht(dosdaov nedjopi us fanccimmt): 3y10-12

emtu. topdi O tvesvif vseopoph csebomoep koa kovta O'wi xepvif vu hiv nusi dungusvecmi xovj nz cufz xiohjv tu O'wi duptotvipvmz fupi up ewisehi e vuvem ug 87 siqt ug qatj aqt/traevt/dsapdjit iwiszfez topdi kapi ug 2014.