powerlifting

I'm running because it's the next step in gaining mobility back/rehab from the shattered bones in my foot. It's more like a jog. I'm good for walking long distances, now, and making good progress in flexibility and strength.

9/22/2009 9:36:03 PM

Shoulder press 1-1-1-1-1 reps (all 95 except 2nd to last)
Push press 3-3-3-3-3 reps (all 95)
Push Jerk 5-5-5-5-5 reps (all bar b/c i'm trying to get the form down)

9/22/2009 9:41:10 PM

I think I should try and make a Powerlifting Club at NCSU, I think I could get funds for a trap bar and bumper plates if I were to establish such a club...would be pretty fun to hold a meet once a month to set some PRs

9/22/2009 11:11:05 PM

just over 3 miles on the treadmill
4 sets of cable pulldowns
2 sets of incline pushups
1 set of regular pushups

9/22/2009 11:14:48 PM

1 hr of dodgeball

2 hrs of volleyball

9/22/2009 11:27:39 PM

^^^If you started a team, there are other colleges that compete in meets, but not once a month.

Quote :

"Sounds like post-workout nutrition for a forearm workout"

I should have never gone to the gym after training; I'm beat to shit.

[Edited on September 23, 2009 at 12:40 AM. Reason : ...]

9/23/2009 12:39:29 AM

^yea, I don't think I'd want it too competitive though, it'd just be fun to get together with some like minded individuals and have a nice PR day as well as learn some new lifts/routines...really though...I just want bumper plates so I can do easier cleans

9/23/2009 7:07:42 AM

30 min arms/abs w/trainer
35 minutes on elliptical

9/23/2009 8:17:13 AM

day off for me, gotta nurse this injury some more

already high as hell, feels so good, a must have for bulking! I wonder how much oatmeal I can eat in 1 sitting....

9/23/2009 8:59:21 AM

my plan to get up this am and run didn't work out. I am not a morning workout person.

9/23/2009 9:13:25 AM

30 minutes of treadmill at 6.5mph after work

9/23/2009 2:56:21 PM

still nursing a knot in my back

just did Front Squats today

and

21-15-9 for time
Squat Thrusters
Pull-Ups

9/23/2009 3:15:29 PM

Felt pretty good, did a lot today

Bench: 4x6x135, 155, 165, 175, 1x10x135
Incline Bench: 4x6x65, 95, 115, 135
Dumbbell Presses: 3x8x55, 60, 65
Barbell Fast Presses: 3x15x60, 60, 70
Dumbbell Flies: 3x10x25, 25, 30
Barbell Skullcrushers: 3x12x30, 30, 40
Isolated Dumbbell Skullcrushers: 3x12x17.5
Single arm tricep cable pulldowns: 3x12x12.5 each arm
Bent bar tricep cable pulldowns: 3x12x35, 42.5, 45
Barbell Bicep Curls: 2x10x55
Dumbbell Iso-bicep curls: 2x10x15 ea. arm
Hammer Curls: 3x8x25, 25, 20
Fixed Seated Decline: 2x10x180, 230
Fixed Seated Flies: 3x10x145, 175, 205

Abs:
2x25 Xball crunches
1x15 Xball oblique crunches ea. side
1x30 bicycle crunches


woot!

9/23/2009 9:36:02 PM

that does seem like a lot.

I went for a 3.5 mile run at 10pm last night.

9/24/2009 8:24:23 AM

I did Taebo last night, had our "rock bottom" class by begonias Tuesday, cardioboxing Monday, and tonight abs/yoga

9/24/2009 8:25:43 AM

what does a rock bottom class consist of? begonias trying to work on dat ass?

9/24/2009 8:28:27 AM

ate some yogurt around 6:30 and now i'm about to eat a whole grain breakfast bar

9/24/2009 8:29:22 AM

Weighted Chin-Ups 5x5
Flat Bench 5x5
DB BO Row 2x12
Dips 2x15

150 Double Unders for time

9/24/2009 12:01:35 PM

Yesterday:

7 mile run

9/24/2009 12:34:03 PM

(i weigh 195)
Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat

7x185 5 5x135
3x195 5 3x145
3x195 5 2x145
3x195 4 4x145
4x195 4 4x145


so this is a major milestone for me that i am psyched about. i am 29 and have never been able to cross the plateaus to bench my body weight, and now i am doing multiple reps/sets. i am thrilled.

I wholeheartedly endorse Crossfit if somebody is looking for something new to try

9/24/2009 8:39:19 PM

Rob, I'm astounded that you weigh 195. That's nuts! But congrats.

Today:
One-hour spin class
30-minutes of yoga

9/24/2009 8:46:50 PM

Quote :

"what does a rock bottom class consist of? begonias trying to work on dat ass?"

oh you know it.

it's about 45-50 minutes of lower body work and abs.

9/24/2009 8:53:37 PM

That sounds like a cool class! Rock hard bottoms are always ideal. Lots of squats, lunges, etc? Any special equipment used?

9/24/2009 9:08:03 PM

3 miles run and abs solutions.

9/24/2009 9:17:57 PM

5.5 mile run

9/24/2009 9:46:09 PM

6.2 mile run (ran my old hs cross country course 2x)

training for the city of oaks marathon on november 1; anyone else on here doing it? there is also a half...anyone doing that?

9/24/2009 10:02:28 PM

Deadlifts
OH squats
Stepups
calf raises
defranco ab circuit

9/24/2009 10:04:48 PM

Quote :

"hat sounds like a cool class! Rock hard bottoms are always ideal. Lots of squats, lunges, etc? Any special equipment used?"

oh boy lots and lots of em (and different variations)

I teach in a basketball court so I usually don't use equipment (if I do, I bring my own or use hand weights)

9/24/2009 11:15:07 PM

still at 3.5 miles 3x week...today was a run day. OMG running in the humidity in the middle of the day is not the same as running in the shade in raleigh! ugh must remember to be smarter on sat AM.

9/24/2009 11:23:57 PM

3 miles on the treadmill
about 60 situps on the stability ball
30 reps of that leg lift ab exercise

9/24/2009 11:34:58 PM

^do you work out at Fitness19?

9/24/2009 11:45:19 PM

1 hr. basketball game

2 hrs. of 5 on 5 volleyball

9/25/2009 1:06:15 AM

Quote :

"Rob, I'm astounded that you weigh 195. That's nuts! But congrat"

did you think i weighed more or less? pretty much the whole time in raleigh i was around 200-205, maybe topped out at 210. when i came down here i got really lazy for a bit and got up to 225, but i knocked 15 of that off in a month or two by realizing i was eating way too much food and doing nothing. for the last few months that i have been gyming pretty regular, my weight has stayed pretty consistent around 195. 192-3 in the morning, 197-8 after gym.

[Edited on September 25, 2009 at 2:21 AM. Reason : ^you prob would have gotten a better workout if i was d'ing you up]

9/25/2009 1:59:45 AM

Haha, I assumed you still weighed around 160 like when you were at the Oyster Bar. Can't imagine you getting chunky.

9/25/2009 5:01:44 AM

^^ I definitely got a good workout, burned around 700 calories in just that hour of basketball

^

9/25/2009 5:08:07 AM

30 minutes abs/arms with trainer
30 minutes on elliptical

9/25/2009 10:13:54 AM

my L5S1 nerve is still pinched...feels better once I warm up but I still can't stand for long periods of time and still am avoiding legs day....this rest might be helping...i'd say so far it's "better" but far from where I was 2 weeks ago...I'll likely be getting some SAID injections next week...going in to Carolina Back Institute today to get evaluated, again

Chest/Back/Arms/Shoulders

The Warm Up
10min Cardio
10min Dynamic Stretching

The Work Out
9 reps(5, 4), Incline Bench, 245lbs
10 reps(5, 5), Weighted Pull Ups, BW+40lbs
10 reps(5, 5), Weighted Chest Dips, BW+105lbs
10 reps(5, 5), Yates Rows, 245lbs
10 reps(5, 5), Floor Press, 255lbs
10 reps(5, 5), Spiderman Curls, 30lbs
10 reps(5, 5), Military Press, 200lbs
10 reps(5, 5), Underhand DB Front Raises, 30lbs
40 reps(20, 20), Cable Crunches, 110lbs
40 reps(20, 20), Hanging Leg Raises, BW+20lbs

The Cool Down
10min Static Stretching

9/25/2009 11:24:08 AM

160?? wow! I don't think I have been 160 since middle school, or at least very early high school. Iwas prob the prev stated 205 at the OB. Now I just have a bit less fat and a bit more muscle.

9/25/2009 12:56:40 PM

^You working out at a CF Affiliate or just doing the main page WODs at a globo?

9/25/2009 1:27:25 PM

Quote :

"do you work out at Fitness19?"

Nope. I used to work out at the one in Cary before I moved. It was so cheap and I almost always got the treadmill underneath a ceiling fan. I miss it

9/25/2009 2:17:54 PM

Quote :

"just doing the main page WODs at a globo"

no way i'm paying $100 a month

9/25/2009 2:32:13 PM

cleaned the apartment

9/25/2009 4:16:16 PM

Rob, for whatever reason, I thought you were always around 160 lbs. And I felt like a cow for only being around 20 lbs lighter than you. Haha

9/25/2009 4:53:57 PM

moooooooo

9/25/2009 4:55:49 PM

9/25/2009 4:59:34 PM

ran 3k, 50 box jumps, 50 GHD situps, 75 elevated pushups, swam 500m

9/25/2009 5:00:23 PM

Back Squats, 4x5
Knees-to-elbows, 3x12-15

3 Rounds for time:
40 Double Unders
20 KB Swings, 53lb
20 Box Jump, 24"
15 Pull-Ups
15 MB Slam, 20lb
10 DB Push Press, 25lb
10 Burpees

9/25/2009 8:17:51 PM

I've been doing some serious fat chewing w/ a few people about opening a power/weightlifting gym/cf affiliate. There is some precedent for doing it at a lower membership fee that the 100+ standard. It might start out in a garage, and move into an old cheap storefront or warehouse space.



Oh, and today...

Swimming HIIT....

[Edited on September 25, 2009 at 9:58 PM. Reason : ]

9/25/2009 9:56:37 PM

anybody go to golds pleasant valley? Could use a workout partner

9/26/2009 1:11:58 AM

set em up

9/26/2009 1:12:33 AM