So Im back....focused

forgive me brothers I have strayed.......so i havent been to the gym in over 5 months finally made it back today, then immediately went to the grocery store....I vow that I will not stop until i reach rampage jackson fitness level, that is all

dude rock on

i'm vowing not to be a skinny dongle anymore

My goal is to be like this guy:

RossTraining - Bridging The Gap Between Ordinary and Extraordinary (http://www.rosstraining.com/)

57pv_1j4dH0

my goal is just to be better than everyone here, because i fucking hate you guys.

So are you going to workout with the chain he wears too? Good luck.

Nothing beats finishing with a keg.

I guess roy jones Jr is more like it since hes in my weight range...i want to get from 189 to 175

i need a well balanced 4 day plan

I had been doing supersets of major body parts, but i dont know if thats best for me

another main problem i have is my diet has not been good. so to address that all this week i have been eating salads, fruits, yogurt, and protein shakes

Im limiting my alcohol consumption to 6 drink maximum per week considering I usually go out 2 times a week I think thats pretty good. also no sodas, processed meats, or eating after 9pm

what's your lifting like? ie, how many sets & reps? you should really look into Welcome to CrossFit: Forging Elite Fitness (http://www.crossfit.com) if being fit is your goal

and if you REALLY want to be in good shape, try the workout of the day from here:
CrossFit Workout of the Day | NavySEALs.com - Experience the SEAL Edge (http://www.navyseals.com/crossfit-workout-day)

what's your lifting like? ie, how many sets & reps? you should really look into Welcome to CrossFit: Forging Elite Fitness (http://www.crossfit.com) if being fit is your goal

and if you REALLY want to be in good shape, try the workout of the day from here:
CrossFit Workout of the Day | NavySEALs.com - Experience the SEAL Edge (http://www.navyseals.com/crossfit-workout-day)

Ive started to do the knees to elbows at the gym, that shit is brutal. I think im still doing it wrong though, I still sway a lot, maybe I should try doing this routine first. . .

ideally, you should stop at the "dead hang" position, and try to stop all momentum before doing another rep of KTE

but really, if you have to use the momentum to do it, that's fine.. at least you're still doing a lot of work



just a side note... if you guys aren't in the best of shape and/or don't already train at least 3-4 times a week, it's best to ease your way into any program, but especially a crossfit regimine. 3 days back-to-back is easily capable of being overtraining. The workouts can also be pretty demanding when done at full intensity. Try using the BrandX scaled workouts at first and/or just walking through the workouts without giving it 100%. Maybe even do every other day for the first couple of weeks.

Knees to elbows are a real grip-shredder, especially when combined with 95# push jerks for five rounds of 15 each, which I did on Monday. Talk about a case of monkey claw. They'll make you strong, though, so they're worth the pain.

BeLial's right-ease your way into CrossFit. Scale down loads and rounds while you get familiar with the movements for the first month. After that you can start upping the intensity to dizzy/gonna-puke level.

ideally, you should stop at the "dead hang" position, and try to stop all momentum before doing another rep of KTE

but really, if you have to use the momentum to do it, that's fine.. at least you're still doing a lot of work



just a side note... if you guys aren't in the best of shape and/or don't already train at least 3-4 times a week, it's best to ease your way into any program, but especially a crossfit regimine. 3 days back-to-back is easily capable of being overtraining. The workouts can also be pretty demanding when done at full intensity. Try using the BrandX scaled workouts at first and/or just walking through the workouts without giving it 100%. Maybe even do every other day for the first couple of weeks.


this is actually how i started it, doing it every other day, and I was already in pretty good shape, I wouldnt recommend anyone to just jump right into it either though. Anyways, good luck on getting back into it :bigthumb:

Im back part 3.....

have been in the gym for a good 3 weeks after a 3 month absence

I have noticed some changes I can actually see my abs without flexing :)

still drink about 6 beers a week tho......

but now I only drink water and protein shakes no fruit juices or vitamin water/gatorade

I also only eat brown rice maybe once or thrice a week aside from that its veggies, fish and lean meats (except for lamb once a week)

this is it, may post pics of progress soon