GWN's Fitness Thread

Actually just finished:

Bench 5x5
Incline bench 2x12
Decline bench 2x12
Military press (with bands) 3x12
Triceps pull down 2x12
One arm tricep extension 2x10
2 mile run


Got in 20K steps yesterday with baseball in the morning, cutting grass, and one of my best buddies wedding.
 
Today was deadlift day for me.

-3 sets of 8 (2-3 minutes rest)
-5 sets of 10 (1 minute rest)

Then 5 sets of 10 (each leg) lunges with a 95lb barbell across my shoulders.

Finished with WOD...
5 sets of:
-500m Row
-10 V-Up with 20lb med ball
-10 Box Jump
-10 Pull-Up
 
GWN, I know you're a fitness guru. Would you happen to have any workout plans and/or diets you can email to me that are great fat burners I can perform at the gym? Obviously I'm looking to get stronger as well but the best routine for cutting, if you do have anything. Really appreciate it man.
 
LOL @ "minimal effort". Come on now.

I use a specific plan for lifting weights 4 days a week immediately followed by a 20 minutes or so WOD style workout. 2 other days I do only a steady state cardio, which is usually a 5-7 mile run.

The workouts that I like the best are Stronglifts 5x5 and Wendler 5-3-1. I'll post the links here in a second. They're progressive style workouts that go up in weight in a very calculated manner. Takes all the guesswork and BSing out of it. But they're not easy.

For a WOD, I'll do something like 5 sets of a circuit of 4-5 exercises. I usually start with a rowing machine or short running work...something like what I posted a few posts back. I aim to have my WOD last 20-25 minutes. I can start posting some more as I do them so you can get an idea, but I literally make them up as I go.

As far as burning fat, IMO that's more of a calorie deficit thing than a specific workout. If you want to keep your rate rate up, take less time between lifting sets. Otherwise, dial your diet in and you'll be fine. I know a lot of guys who stay really lean on diet alone and don't do a minute of "cardio".

Can give you more specifics on 5x5 and 5-3-1 if you're interested. Another really good, basic workout that is old but effective is the Body For Life program.
 
Haha you know that's what he was getting at. It's what the majority of people mean by "cutting"
 
In my opinion, its easy to fall into the "more cardio is better" trap. I mean, you have to burn calories to lose weight, right? And the best way to burn calories is cardio, right? So it makes sense to really focus on cardio if you're cutting...

Bill Phillips puts it best in his Body For Life book when he says "If you're shaped like a pear, and you just do cardio alone, you'll just become a smaller pear." If you want to reshape your body, you have to integrate resistance training. So I utilize the 5x5 or 5-3-1 routines, which are "strength" training, regardless of whether I'm cutting or bulking. I adjust my cardio output according to my goals, but weight lifting is the one thing that remains constant.

Hope that makes sense. I strongly encourage you to prioritize lifting as much as cardio.
 
GWN knows more than I do, by far probably, but the only other thing I'd suggest is to look into HIIT workouts for your cardio also. Cardio is never a bad thing but, as he already said, it doesn't really help reshape things and on top of that, distance cardio works but it's one of the most inefficient fat loss methods of exercise.

Everything now tends to lead you in the direction of interval training for the best results of any type of cardio. Just this week I started a morning routine of taking the dog for a walk (I call that my warm up) and then doing a HIIT jump rope routine in the garage. Too early to really point to any results but I'm hoping that will supplement my normal gym workouts with some wieght loss and allow me to still avoid just getting out and going for a run. Takes less time to complete and (if the research about it is true) keeps your body burning fat for hours after you're done, unlike a normal distance run.
 
Totally agree with Noch. Interval training is also an excellent option. I'm incorporating some more sprint work into my cardio, which sucks but is really effective.
 
Started the 5-3-1 GWN.

2 miles of interval sprints after.

Shooting in the gym after that.
 
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