[Jaybone2315 J.B. Grindier]

First time I ran today since starting Insanity (day 24 of 63) and I can tell my cardio is much better already. Last time I ran was like two weeks before starting insanity and I stuggled to run 2 miles (19 minutes), and i felt dead afterwards. I used to run 3+ miles fairly consistently in San Deigo but i got way out of shape after breaking my ankle then spending two months in Vegas.

Today I just ran a little loop around my neighborhood that was 2.41 miles and I ran it in 21:46. And i was even sprinting at the end before getting back to my house. Could have ran more but i didnt want to push it.

I might not be losing much weight yet, but my cardio is getting much better and im definitely getting in better shape.

Im like my progress so far.

[zspokerpink]

 

Originally Posted by Jaybone2315

First time I ran today since starting Insanity (day 24 of 63) and I can tell my cardio is much better already. Last time I ran was like two weeks before starting insanity and I stuggled to run 2 miles (19 minutes), and i felt dead afterwards. I used to run 3+ miles fairly consistently in San Deigo but i got way out of shape after breaking my ankle then spending two months in Vegas.

Today I just ran a little loop around my neighborhood that was 2.41 miles and I ran it in 21:46. And i was even sprinting at the end before getting back to my house. Could have ran more but i didnt want to push it.

I might not be losing much weight yet, but my cardio is getting much better and im definitely getting in better shape.

Im like my progress so far.

Keep it up! A few little tips to further your running abilities are 1: Hydrate properly 90-120 minutes before the run. I usually drink about 1-2 liters of water. 2. Chew gum during your run, promotes proper breathing and keeps moisture in the gum that your body can use instead of hitting the water bottle. 3. When you do have to drink water, do it sparingly. Little sips make longer trips. If you've hydrated properly pre-run you shouldn't even really need more than 200ml of water during the 3mile

[Jaybone2315 J.B. Grindier]

You need to hydrate during runs?

I was running a lot last year around this time, and I can get through runs fine. Ive never run really far.. longest run I ever did nonstop was like 7.5 miles. Im just starting slow cause its been a few months and about 15-20lbs more since ive really gone for a long run. Never once thought I need to hydrate tho.

[BAntares]

After about a week off i've been back at it starting yesterday and my strength has exploded..crushing all previous weights, except on chest, by 15+ lbs. My diet has been super clean but ive been lazy about eating enough to gain so im still sitting at 208. :/

[Hank H1LL]

 

Originally Posted by TiltinShoes

I need help! My chin progress has actually turned into a regression. It has been steadily decreasing. All my other lifts have continued to increase. Any thoughts?

I was about to ask if anyone's touched on overtraining itt when a couple posts down I saw the post below. Think about it, if you trained to exhaustion every day over and over eventually you're going to stop recovering quickly enough. The principle of that is what's going on with your chins.

You need to stop training them so hard, not just the chins themselves but you're obv using the same muscles in some other movement and the compounding effect is just catching up to the bodyweight chins the quickest. Since it's along your back and shoulders I'd take at least 4 or 5 days off completely (preferably a week+) from everything and you'll be surprised how refreshed you feel. Overtraining isn't just a muscular issue, it's an issue of the central nervous system. The constant strain takes a toll on the way your brain processes the nervous signals of fatigue. Back off, brother. Smarter, nor harder : )

 

Originally Posted by downbylaw11

i have a question, if you strain a muscle from over training, should you avoid that muscle group until it feels better or can you train through it? im doing the one hundred pushups program and sorta wrecked myself doing the 2nd exhaustion test at the start of week 3 but I dont really wanna have to stop the program just because of soreness

Doing a hundred pushups isn't going to get you terribly far. Work on leg extensions, curls, calfs, and isolated lower body stuff until several days after your chest (or tris) feel healthy. Eat extra protein in the meantime. Don't let your desire to stick to any routine take over common sense when it comes to overtraining or injury.

 

Originally Posted by BAntares

After about a week off i've been back at it starting yesterday and my strength has exploded..crushing all previous weights, except on chest, by 15+ lbs. My diet has been super clean but ive been lazy about eating enough to gain so im still sitting at 208. :/

That's what I'm talking about.

[Hank H1LL]

The more you train the more you understand your body and you begin to feel the right times to push and back off, it's an art though. There's zero reason to take what you read on paper as gospel, you should always be experimenting with the length of recovery/healing periods to maximize results.

You don't get any stronger pushing yourself to exhaustion, and actually you get weaker. You get stronger as your muscles heal and compensate for the strain you put on them. Working them beyond the point of maximum results is soooo easy... It's not a license to be lazy but it's just way too common to see people killing themselves day after day. And very often they look awesome, don't get me wrong, but it necessarily took them longer to get where they are, and in general by overtraining they build slower, less explosive strength.

As humans we have that instinct to push harder and harder to achieve better and better results, but in reality the gains only come during periods of rest as we heal. This thread just needs a little perspective imo because after 9.5 months since 2012 started I'm sure there are plenty of people beginning to resent the process of going to the gym : )

[TiltinShoes]

I figured I would have overstrained my legs first as I had been squatting everyday. I only work my back 1 time a week typically and that is just 3 sets of china and 3 sets of BORs. I wouldn't have thought that was enough to over train.

[Hank H1LL]

squats are working your back too. Squatting every day doesn't make sense to me. I'm sure there are other movements. the back gets used in most everything, not to mention if you're on your feet all day it's resting even less. If you've been consistent and you're going backwards in ability there's really no other explanation.

[TiltinShoes]

I actually just switched to once a week. I should clarify. I lift 3 days a week, I had been squatting 3 days a week, as I had been doing starting strength.

[Hank H1LL]

okay, sorry if it seems like I'm trying to argue. even at 2 or 3 or 4 days a week, every one will have a point where they stop recovering fast enough and they need to give the CNS a short break.

[TiltinShoes]

Nope. Didn't seem like you were arguing. Yeah, I pulled it back because recovery was definitely starting to take longer.

[downbylaw11]

Doing a hundred pushups isn't going to get you terribly far. Work on leg extensions, curls, calfs, and isolated lower body stuff until several days after your chest (or tris) feel healthy. Eat extra protein in the meantime. Don't let your desire to stick to any routine take over common sense when it comes to overtraining or injury.


it's just something i added to my hiit cause I was bored and wanted a challenge.


[/QUOTE]

[BAntares]

Excellent stuff there hank. I couldnt agree more. Overtraining is a very much overlooked aspect to plateaus/stalling/regression. Ive learned through my lifting life that at right about 2.5-3 months its time for (me personally) a week break to completely recover.

[coolhandkev]

yep 6-10 weeks for me = deload time. Depends how my body is feeling

[coolhandkev]

Feels so good to workout full body again I feel like a man again.

Like you said BA (I think it was you) the strength really comes back quick. I still have a way to go with my squats to get to where I was but getting stronger each time and my deads are progressing insanely fast back to close to where I was.

[TiltinShoes]

Anyone read 70s big? Guys seem pretty sharp and are def entertaining.

[Jaybone2315 J.B. Grindier]

Who was the other guy that started Insanity when I did?

How you making out? Im into week 5. Havent missed a day since week 2. This is supposed to be recovery week, but i kinda hate this video more then the rest.

[coolhandkev]

 

Originally Posted by TiltinShoes

Anyone read 70s big? Guys seem pretty sharp and are def entertaining.

never seen it but just watched the pressing help video and it was a great great video. definitely going to explore this site a bunch more thanks!

[BigEarn7 2010 Plattsburgh Award Winner]

Finally got moved in downtown and back lifting at my college gym. Will be lifting Mon,Tues, Thurs and maybe Friday, hockey will be Weds nights (practice, started already) and games every weekend, every Saturday, sometimes Friday as well.

Looking to do specifically sets of 10-12 of all exercises for a nice cut cycle. My diet has been a bit off par lately with all of the wonderful food places here.

Probably just going to stick to protein as the only supplement I take. I'm going to draft up a workout plan and post it on here over the next few days, I'd appreciate some advice/tweaking when I do so. Edited By: BigEarn7 Sep 27th, 2012 at 12:32 AM

[TiltinShoes]

My week looks like this right now:

Monday:
Squats 3X5
Deads 1X5
Weighted incline sit ups

Wednesday:
Bench 3X5
Weighted Dips 3X8
Rope pushdowns 2X8

Thursday:
Interval Sprint work

Friday:
Chins 3X6ish
BORs 3X8
Standing press 3X5

Saturday (optional)
Sprint work

[tamayo85]

From 195 to 175...was not making any progress with weight loss (was stuck back up to 180 for like 2 weeks) but this past week it's been going down slowly...25 more lbs to go

[zspokerpink]

Weighed in a 243 today. Weighed 310 June 20th, 2012.

CIBC run for the cure tomorrow, hope the Canadians are participating!

I`ve been working on getting my form down for bench, squats, and deads. I`m close, but not perfect. Hopefully another couple days and i`ll have it down packed.

[downbylaw11]

 

Originally Posted by zspokerpink

Weighed in a 243 today. Weighed 310 June 20th, 2012.

CIBC run for the cure tomorrow, hope the Canadians are participating!

I`ve been working on getting my form down for bench, squats, and deads. I`m close, but not perfect. Hopefully another couple days and i`ll have it down packed.

christ who's your trainer? jillian michaels? thats a quick weight loss

[whitechoclate]

Lifting more than ever on everything, but the bench. Best shape of my life and the best I have ever looked muscle and cut wise. Just wish my arms could look the way they do all the time after my bi and tri workout.

[7HeAdShoTs]

Hello all- Checking back in here again. I'm down to 234 from my starting weight of 299 back in May 2012. I've been stuck at this weight for a couple weeks now but it's really not bothering me at all. I know I'm sticking to my routines and making progress. I recently moved so i don't have machines available to me anymore so I bought an adjustable bench and some dumbbells and have been following a dumbbell routine 3 times a week. I'm still doing cardio 6 days a week. Monday, Wednesday and Friday I hit the street for about 3-5 mile jog and on Tuesday, Thursday and Saturday I do 30 minutes of intervals on the treadmill in the morning then weights in the evening.

Here is a picture of my progress so far.

[coolhandkev]

^^^ Nice work 7, keep it going!

Anyone else in fall bulk mode? I'm loving it, taking in about 3,500 calories right now and strength is just going up up up. Almost back to where I was pre-knee rehab, feels good.

[BAntares]

@7-boss work!

Ive been in bulk mode since june. Got until the end of the year before i start cutting for my show. Taking in about 3700 cals a day..280-300/protein 250 carbs 100-110/fats. Gonna miss the awesome strength gains but looking forward to getting down to 3-4% bf.

Gah damn back was finally feeling good until last week when the back of the seat gave out in the leg press and i was turned into an accordian between it and the weights...fortunately i was using warmup weight but it definitely hurt. Edited By: BAntares Oct 15th, 2012 at 08:31 PM

[coolhandkev]

what kind of show you doing BA?

any of you ever do lifting competitions? Not that I will compete in the near future as I am like 400 pounds below a respectable total but that's my focus getting the big 3 lifts as high as possible. Want to break 1000 soon I think I'm around 900 right now but that's going up daily.

[El Burro]

Wheels up (225) on bench for the first time this week; no spotter. Felt good, but need to get a spot to see what max is. Shooting for 275 max by 3/1/13.

[BAntares]

I'm going to be competing next may in the WBFF central championships in either the muscle model or fitness model category depending on how much mass i retain from my cut.

I think hankhill and kidcrunkin are power lifters..not sure though.

Awesome work burro..50 more pounds in five months will be tough but you could certainly do it.