skiied hard for about 7-8 hours yesterday




today: 17 pretty intense (heart rate in the 170s and 180s) minutes on elliptical

then chest workout (fairly light and on machines due to shoulder pain)

1 warmup set on plate loaded hammer strength chest press, then 4 heavier sets
4 sets on hammer strength incline press
4 sets cable decline presses (1-arm at the time)
4 sets pec flyes

2/18/2008 1:03:29 AM

I clicked some threads on t-dub.

2/18/2008 1:04:33 AM

I played golf today- bout the extent of my physical activity due to a debilitating hangover

2/18/2008 1:10:11 AM

i lifted and made myself form the lactic acid

2/18/2008 1:11:16 AM

300 push-ups, done in sets of 20

2/18/2008 5:53:53 AM

^what was her name?

2/18/2008 6:50:44 AM

^^^Lactic acid doesn't accumulate in your stomach.

2/18/2008 9:25:25 AM

OK, so it's not lactic acid, but rather hyperacidosis

2/18/2008 11:37:06 AM

I ran 10.7 miles on sat.

2/18/2008 11:46:36 AM

^Too bad the thread is called "Time to get in shape, what did you do today?"

I'm teaching yoga tonight

2/18/2008 2:21:35 PM

you're so mean to me.

BTW ^Too bad the thread is called "Time to get in shape, what did you do today?"


i ran another 3.5 yesterday and ran 1 already today before work and if i get a chance to tonight I'll probably run another 3.5-4

2/18/2008 2:29:50 PM

30 minutes on the epileptical

2/18/2008 2:43:16 PM

30 minutes on the epileptical

[Edited on February 18, 2008 at 2:51 PM. Reason : that's my new favorite word, by the way]

2/18/2008 2:50:47 PM

1 hr of straight up unadulterated food consumption at the parental unit crib

2/18/2008 2:52:27 PM

i didn't eat yet.

2/18/2008 2:58:26 PM

jackshit, because I couldn't sleep

2/18/2008 9:06:35 PM

I stood on one leg, on a trampoline and threw a ball against the wall for 2 minutes.

2/18/2008 9:15:25 PM

Crossfit warm-up:

3 sets of 10 reps each, performed as a circuit--

1. bodyweight squats
2. bar dips
3. sit ups
4. back extensions


then Crossfit "Fran" workout:

the "Fran" workout consists of two exercises: the "Thruster", which is a deep front squat into a military press, done as one fluid motion, and pull-ups. You do 21 Thrusters, 21 pull-ups, then 15 of each, then 9 of each, and you do it for time. Took me 6:50 (using 95 lbs on the thrusters).


then rolled into an abbreviated back workout (ran out of time):

1. 3 sets lat pulls
2. 3 sets seated rows
3. 3 sets close-grip lat pulls (palms facing inboard)
4. 3 sets bent-over dumbell rows

(all sets 10 reps)

2/19/2008 12:29:10 AM

sat on my ass in my truck today . . .

12 mile loop backpacking in the Va mountains yesterday

~6 miles bushwhacking the day before.

2/19/2008 12:34:39 AM

Went to five aerobic classes last week and two last night. Oooh I'm a balla.

2/19/2008 7:59:55 AM

Crossfit warm-up:

3 sets of 10 reps each, performed as a circuit--

1. bodyweight squats
2. bar dips
3. sit ups
4. back extensions

then Crossfit "Annie" workout, except did regular (single) rope jumps instead of double unders (out of practice and rope was too short). Consists of alternating sets of jump rope and sit ups, performed as fast as possible (took 5:50 tonight). 50-40-30-20-10 reps.


then abbreviated shoulder workout (again, ran out of time ), although I did do it at a pretty intense pace (not quite a circuit, but pretty fast)

1. dumbell front raises (3x10, 25 lbs)
2. dumbell side raises (3x10, 20 lbs)
3. barbell upright rows (3x10, 75 lbs)
4. dumbell shoulder press (3x10, 40 lbs)

2/20/2008 1:25:33 AM

I'm about to start a new plan next week, so I've been screwing around recently in the gym. Just having fun.

tonight was

snatches
oh squat
deads
weighted dips
weighted pushups
chins

[Edited on February 20, 2008 at 1:38 AM. Reason : I want to play w/ the bent press and do some box jumping this week...gunna be fun]

2/20/2008 1:36:42 AM

lots of walking

2/20/2008 2:12:37 AM

Chest
Back
Shoulders

A few games of basketball.

2/20/2008 5:15:25 PM

Widegrip Bench
Horizontal Rows
Shoulder Press
Dumbell Flys
Lat Pull Down
Rear Deltoid Flys
Dumbell Curls
Tricep Pull down on Pulley
Shoulder Shrugs with Pully

Freaking Tired.

2/20/2008 6:03:22 PM

3 miles on the treadmill

50 - three pointers

2/20/2008 10:41:21 PM

Crossfit warm up:

3 sets of 10 reps each, performed as a circuit--

1. bodyweight squats
2. bar dips
3. sit ups
4. back extensions
5. pull-ups

Crossfit WoD:

Clean-squats (just what it sounds like...a clean right into a front squat). 7 sets of 3 reps, done with minimal rest (worked with my roommate. one of us rested while the other did a set).


Arms-alternating bicep/tricep exercises, 4 sets each:

1. alternating one-arm cable curls
2. rope pushdowns
3. seated bicep curl machine
4. palm up tricep extensions on cables
5. concentration curls
6. nose breakers

2/20/2008 11:31:16 PM

Went to the orientation meeting for a 14 week Alpine Mountaineering course. It's going to be redonkulous.

2/21/2008 12:27:18 AM

I screwed around tonight after some sprints on the rowwer. I worked on my bent press (haha) and did some box jumpin'. I also almost got a muscle up

2/21/2008 2:51:02 AM

Four rounds for time of:

Run 400 meters
50 bodyweight squats

took me 12:30 (paced myself a little too much, but still got a good workout from it)


4 sets leg press
3 sets lying leg curls
3 sets leg extensions
3 sets each leg glute kicks
3 sets standing calf raises

2/22/2008 12:22:03 AM

my stolen warm up

snatch
oh squat
snatch grip deads
weighted pushups
some pull ups

2/22/2008 12:57:49 AM

Crossfit warm up:

3 sets of 10 reps each, performed as a circuit--

1. bodyweight squats
2. bar dips
3. sit ups
4. back extensions

Crossfit WoD:

5 alternating sets to failure of bodyweight bench press; pull-ups




then did 3 sets of pec flyes on the machine

(ran out of time...meant to finish up doing a full chest workout. oh well, maybe throw in some chest on another workout in a couple of days)

2/23/2008 3:43:29 AM

I ate ephedrine like it was candy and then proceeded to run on the treadmill.

2/23/2008 2:21:38 PM

rest day

chopped and loaded a truckload of firewood with my 2 roommates (though most of the large pieces were cut with a chainsaw)

2/24/2008 12:18:27 AM

like 7total hours of bball

2/24/2008 12:31:26 AM

I swam at Pullen.

2/24/2008 12:56:01 AM

I did some bodyweight active recovery shit, stretched, and foam rolled

2/24/2008 3:05:42 AM

drank a lot and smoked a few cigs

2/24/2008 3:06:51 AM

Crossfit warmup:

3 sets of 10 reps each, performed as a circuit--

1. bodyweight squats
2. bar dips
3. decline sit ups
4. back extensions

then did 2 sets pec flyes (on machine); 4 sets chest press (nautilus machine...doesn't hurt my shoulder)


then did Crossfit WoD:

Five rounds for time of:
Run 800 meters
2 pood 20 kg Kettlebell swing, 30 reps
30 Pull-ups

took me 47:30

(by the end, i was doing just a few pull ups at a time. also, i had a stomach cramp and felt like ass because i ate a meatball sub too soon before the workout )


then I did 4 more sets of nautilus chest press

2/24/2008 9:26:43 PM

nothing today, but over 7hrs of basketball and running 2miles yesterday.

2/24/2008 9:27:27 PM

same thing I do errrrrry sunday

teach cardioboxing

2/24/2008 11:24:29 PM

Hike 2800 vertical feet, bike 4 miles, surf 4 hours... ohhh yea.

2/25/2008 3:13:07 AM

played tennis for a couple of hours

yesterday I did a pretty retarded 1000ft/mi hike

2/25/2008 3:30:13 AM

2 sets decline sit ups

4 sets seated chest press

4 sets lat pulls

4 sets seated chest press

4 seated low rows

5 sets (of 1 rep, but only with 95 lbs) of clean to standing military press

5 sets (of 3 reps) of push-press (somewhere between the above exercise and a halfass front squat thrown in)

4 sets ab crunch machine

4 sets pec flyes

2 sets seated chest press

2/25/2008 11:49:12 PM

taught yoga strength training (read: yoga with resistance bands)

2/26/2008 12:57:15 AM

bench press 3 sets

10 135
10 155
10 185

lat pulls 3 sets , 10 reps

shoulder shrugs 3 sets, 10 reps

tricep pull downs ( dont know what they're called )

chest machine ( dont know what its called )

eliptical 15min

uphill run on treadmill 1 mile

2/26/2008 1:05:08 AM

2hrs of basketball

2/26/2008 1:23:33 AM

On the docket this evening:

Chest, upper back and shoulders.

2-3 hrs of basketball.

Tommorow:

Lower extremeties and abs.

4-5 mile run.

[Edited on February 27, 2008 at 4:44 PM. Reason : x]

2/27/2008 4:42:35 PM

anyone interested in getting into a powerlifting routine once the weather gets warmer? I want to start pushing to see what I'm capable of, but deadlifts are the only thing I can do without a spotter.

2/27/2008 9:57:27 PM

haven't eaten in three days

2/27/2008 9:58:14 PM