101

9/26/2009 1:51:18 AM

worked out at the UNC Ram's Head gym today....pretty weak compared to our Rec Center...

...but the women there....man....A+ ladies @ UNC

Legs/Traps

The Warm Up
10min Cardio
10min Dynamic Stretching

The Work Out
10 reps(5, 5), Front Squats, 195lbs
10 reps(5, 5), Jefferson Squats, 145lbs
10 reps(5, 5), Clean & Press, 145lbs
10 reps(5, 5), Good Mornings, 145lbs
10 reps(5, 5), Quad Extensions, 240lbs
20 reps(10, 10), Abductors
20 reps(10, 10), Adductors
40 reps(20, 20), Mixed Grip Shrugs, 5 shrugs per grip, 405lbs
10 reps(5, 5), Sumo Squat High Pulls, 145lbs
40 reps(20, 20), Cable Crunches, 110lbs
40 reps(20, 20), Cable Oblique Crunches, 57.5lbs

The Cool Down
10min Static Stretching
1hr sports massage

9/26/2009 2:13:06 PM

lifting these beers to mu mouff

9/26/2009 2:20:24 PM

I worked out mon, tues, and wed, then took two days off cause my body was about 85% sore.

3mi this morning, im exhausted



idk how u guys are able to these long runs, 7, 13, 18 miles......impossible

9/26/2009 2:59:59 PM

I started lifting weights but my arms are way weaker than I pictured them being in my head

Pulldowns 12x70 75 80
Bench 12x35 45 10x50
Converging chest press 12x10 15 10x20 (on each side; not sure if that's how to write that, heh)
Tricep pulldown 12x30 40 40
Fly 12x30 35 40 (too easy but the first time I did this so didn't know how much to start with)
Rear delt machine 2x12x30
Hammer curls 3x12x10

I want to get away from machines but knew nothing starting out and finding good free weight routines for women isn't so easy. I bought New Rules of Lifting for Women, which has a 6-month plan that I'm probably going to loosely follow. I wish I knew another chick who would be willing to lift with me. They are all scared of weights and working out with a dude doesn't give me the best frame of reference for comparing my strength gains.

9/26/2009 4:00:11 PM

This morn: Elliptical for 45 minutes
The afternoon: Wakeboarding
This evening: 6-mile run

9/26/2009 4:08:24 PM

2 hrs of Volleyball

P90-X

9/27/2009 4:54:26 PM

Morn: 45 min elliptical
Noon: 2 hrs tennis
Afternoon: 1 hour of surfing

9/27/2009 5:08:04 PM

100 pull ups
100 push ups
75 sit ups
75 air squats

was supposed to do 100 of the last 2 but my gym was closing and i was about to pass out.

[Edited on September 27, 2009 at 5:08 PM. Reason : ^JINX you owe me a coke]

9/27/2009 5:08:05 PM

Haha. Is that part of the crossfit workout? Sounds nuts! What's an air squat?

9/27/2009 5:11:53 PM

yea

just a squat with no weight

http://www.crossfit.com/

they have workouts of the day, i'm a day behind.

9/27/2009 5:13:38 PM

That's awesome. I fired my trainer last week bc he was making me gain too much muscle/weight, so this sounds like a pretty perfect way to crosstrain (in addition to marathon training). Is it free?

[Edited on September 27, 2009 at 5:17 PM. Reason : .]

9/27/2009 5:17:11 PM

100 pulls ups? jesus

9/27/2009 5:36:52 PM

^^well you can get the workouts of the day (WOD) free online, so as long as your gym has the proper equipment it is free. The actually crossfit gyms are REALLY expensive, like $80-100 a month. But there is a ton of info online, the FAQ tells you things you can sub if you cant do certain exercises (for equipment or physical ability reasons) and the "excercises and demos" gives videos to show you how to do exercises you have never done. I would actually recommend giving the first FAQ section a read if you are interested. Also, each WOD gives a "compare to," so once you have been doing it for a few months, an exercise may repeat and you can compare your performance, if that type of thing interests you.

but before you jump into it, i would scroll down and look at some of the past WOD's (the home page goes back a few weeks) some of them are pretty big muscle heavy, and there are power lifts. seems like those would go against your desire to gain muscle. I guess you could just skip those days those and do something different, though.


^yea, i'm pretty weak though, so i did most of them weight assisted, and of course it wasnt 1 set of 100, i had to break it down. the point of hte exercise is to do it for time, so you do it as fast as you can and try to beat your time the next time the exercise comes around.

[Edited on September 27, 2009 at 5:49 PM. Reason : a]

9/27/2009 5:46:42 PM

If you are already trained, I doubt you will put on much muscle doing CF. Womens are also scaled down from the mens' It's more of a conditioning workout. Granted tehre are strength variations--scaling the weight up, black box, strength bias, olympic biased through performance menu and you can combine them w/ a strength workout as a sub for cardio. On the flip side there is also cf endurance, which may be more Lucy's speed. (and you gaining muscle is more diet based, than your your trainer's fault...)

Actually the faq/ex demo section is a REALLY good resource, even for non-cf's. Lectures on oly lift, deadlift, squat, press, bench, and more done by reputable coaches.

Today

Bench w/ chains
pullups
mp
bentover rows
shrugs
scull crushers
\

[Edited on September 27, 2009 at 6:15 PM. Reason : ]

9/27/2009 6:12:48 PM

catching up on some WOD myself

100 Pull-ups
100 Push-Ups
100 Sit-Ups
100 Squats
21min 59 sec.

9/27/2009 6:38:46 PM

Finally took my money pit of a 13-year-old Trek 850 for a ten mile ride.

9/27/2009 7:19:49 PM

5min warmup treadmill

Legs:

Squat: 3x10x125, 125, 145
Single Leg Linear Leg Press: 3x12x90 ea. leg
calf extensions: 3x15x90
Linear Leg Press: 3x12x180, 230, 270
Calf Extensions: 3x15x180, 230, 270
Dumbbell Shrugs: 2x12x40, 50
Slow Count Calf Extensions: 1x15x230
Seated Leg Extensions: 3x12x115, 130, 145
Seated Leg Curl: 3x12x115, 130, 145

Abs: 2x25 Xball crunches
2x15 oblique twists

Cooling Stretch

9/27/2009 11:55:58 PM

Quote :

"On the flip side there is also cf endurance, which may be more Lucy's speed. (and you gaining muscle is more diet based, than your your trainer's fault...)"

Prob true. My trainer put me on a high-protein, low-to-no-carb diet. Time to decrease the protein intake, I think.

This morning
40 minutes of elliptical
30 minutes of abs/arms

This evening
6-mile jog

9/28/2009 9:38:50 AM

30-40 minutes weights right after work

1k rowing
various free weight combo exercises 25's 30's 35's (floor squat to over head press, reverse incline butterflies, lunges, pullups/chinups, dips
500m rowing
glass of milk and 2 glasses of water
~1.5 hour break
90 minutes of intensive swimming @ 1:20 / 100 yards swimming average pace (fly back breast free)

9/28/2009 9:57:40 AM

^shit is that 1:20 per 100yds? I do 1:00 for my 50yd HI lap.....front crawl ~20 secs, elementary back stroke 40 seconds, repeat 10-15 laps...I call that my HIIT swimming...that amount you're doing is absurd, kudos

talked to a guy in the gym today about starting a powerlifting club, he sounded quite interested and some other gym rats joined in on the convo....I may start getting the gears rolling and try to have it ready official for next semester...get all the political crap done now

Chest/Back/Arms/Shoulders

Lower back is still bugging me, I'm getting epidural lumbar injections tomorrow. Skipped out on warm up cardio due to time constraints. Final week before a 1 week strategic deconditioning over fall break. Can't wait to finish this workout program and start a new one. I followed each exercise today with 3-5 reps of negatives. Not fun at all.

The Warm Up
10min Dynamic Stretching

The Work Out
2x5x245 Incline Bench
2x5xBW+40 Weighted Chins
2x5xBW+105 Weighted Chest Dips
2x5x200 Wide Grip Lat Pull Downs
2x5x40 OH DB Extension
2x5x30 Incline Spiderman Curls -> http://www.youtube.com/watch?v=Ya0p7h09e3w
2x5x30 Single DB Front Raises, palms out
2x5x20 Lateral DB Raises
2x20xBW+20 Hanging Leg Raises
2x20x110 Cable Crunches

The Cool Down
10min Static Stretching
Possible cardio tonight?

9/28/2009 2:15:08 PM

Friday - Swam 1600 yds in 34 minutes
Saturday - Ran 3 miles
Sunday - Ran 3 miles

9/28/2009 2:37:05 PM

9/28/09

5 wide grip pull-ups
5 narrow grip pull-ups
5 curl-ups
5 hammer-ups
5 normal grip pull-ups

25x4 push-ups

9/28/2009 6:39:39 PM

I watched people work out

9/28/2009 6:41:26 PM

Quote :

"Prob true. My trainer put me on a high-protein, low-to-no-carb diet. Time to decrease the protein intake, I think. "

excess protein alone wouldn't have done it.

IF you really gained a noticeable amount of muscle (and I say IF because it isn't the easiest thing for women who have been working out to do) than you were eating a surplus of calories

what I think is more likely is that you decreased body fat % and the increased definition made it appear that you had more muscle

9/28/2009 7:57:50 PM

http://www.crossfitbrandx.com/index.php/forums/viewforum/16/?f=16
here is good site that scales crossfit workouts of the day

9/28/2009 10:06:18 PM

20min warmup treadmill/bike


Incline Bench: 4x6x115, 135, 155, 165
Fixed Seated Bench: 3x12x115, 105, 105
Dumbbell Presses: 2x15x45
Dumbbell Flies: 2x15x22.5
Tricep Pullovers 2x15x45
Bench: 2x12x115
Close Grip barbell presses 2x20x50

abs: Bosu Stationary holds 2x1min

9/28/2009 10:14:33 PM

Quote :

"what I think is more likely is that you decreased body fat % and the increased definition made it appear that you had more muscle"

And, we have a winner.


______________________________________

Didn't do anything today, I ran out of allergy meds, and it just wasn't going to happen.

9/28/2009 11:34:51 PM

2 hours of volleyball ftw

9/28/2009 11:42:36 PM

abSolution and total knock out

9/29/2009 12:09:56 AM

Spin class
Lifted weights
Kickball game

9/29/2009 8:17:39 AM

This morning
35 minutes on elliptical
15 minutes of yoga

Quote :

"excess protein alone wouldn't have done it. IF you really gained a noticeable amount of muscle (and I say IF because it isn't the easiest thing for women who have been working out to do) than you were eating a surplus of calories what I think is more likely is that you decreased body fat % and the increased definition made it appear that you had more muscle"

According to my trainer's measurements, I've dropped 3.5% body fat while gaining three pounds. Went from 125 to 128. Was trying to lose weight, but at least I lost 2 inches in the waist. Unfortunately, now my jeans don't fit right bc I seem to have bigger thighs than before.

So, my question is, how can I drop some of the muscle from my thighs? Less protein? Or more endurance-type cardio?

9/29/2009 8:41:35 AM

More endurance type cardio.

9/29/2009 10:13:59 AM

^^ more endurance cardio/running, simply cutting back on protein won't be doing the rest of your body any favors.

Quote :

"shit is that 1:20 per 100yds? I do 1:00 for my 50yd HI lap.....front crawl ~20 secs, elementary back stroke 40 seconds, repeat 10-15 laps...I call that my HIIT swimming...that amount you're doing is absurd, kudos"

lol yep, that's a 1:20 for every 100 yards, sometimes we get a bit more of a break if it's a 300 or something (maybe a 2:50 or 3:00 interval) but 1:20 is a good base. if we are doing sprint work it's less than that. the pace starts to really suck about #8 out of 10 reps.... you end up getting about 10 seconds of rest between 100's at the most at that point... so yeah the 1:20 is more of a average pace.... for about 3200-3700 yards/night, i can do a 23 minute mile in open water ~ 19-20 in a pool which is faster than a 1:20 pace the entire time....

and this is all after a weight lifting session that most of the other swimmers don't do. i should be in good shape by the time meet season starts....

9/29/2009 10:14:50 AM

that is pretty awesome, I'm still a big guy and sink like a rock in the pool....not so easy to swim once you lose 100lbs of fat...definitely my favorite form of cardio...I couldn't imagine the damage I'd inflict on my knees/hips/feet doing HIIT sprints 3-4x week. Doubt it'd be as effective as swimming for the same intensity.

Legs/Traps

The Warm Up
10min Cardio
10min Dynamic Stretching

The Work Out
2x5x16 plates Leg Press
2x5x145 Jefferson Squats
2x5x195 Front Squats
2x5x145 Good Mornings
2x5x240 Quad Extensions
2x5x190 Lying Leg Curls
2x5x405 Quad Grip Shrugs(20 reps per set)
2x5x145 Power Cleans

The Cool Down
10min Static Stretching

9/29/2009 11:22:17 AM

^

Is your back fixed yet or are you never going to play a real sport with me again?

<3

9/29/2009 11:28:18 AM

well so far i've eaten 3 cookies.....

9/29/2009 11:29:16 AM

Quote :

"Is your back fixed yet or are you never going to play a real sport with me again?"

where are you, I just tried calling, I may need a ride after this epidural spinal injection at 2pm...I may be unable to walk/drive for a few hours...if all goes well, I'll be ready for real activity by this weekend

9/29/2009 1:04:45 PM

(deload week...3x5 instead of 5x5)
Weighted Chin-Ups +90x5/5/5
Front Squats 175x5/5/5
Press 120x5/5/5

no time for a WOD, might do one later

9/29/2009 1:29:48 PM

odd swimming shouldn't overly stress hips/knees/ankles unless you are doing breaststroke...

9/29/2009 1:32:26 PM

Arab13 - swimming question:

Where do you derive most of your power from when doing the crawl stroke? I'm a slow swimmer (34 minutes - 1600 yards) and breathe out on every other stroke. I try to get in a rhythm on my kicks but it doesn't really seem to work, my legs just flutter around back there. When I put my arm in the water, how active should I be in grabbing and pulling water back?

9/29/2009 2:19:05 PM

personally I get 80%+ of my power from the pull (arms) and at most 20% from the kick. there is no real rhythm to the kick in freestyle just 'fast' (keep your legs pretty straight and kick from the hip total foot movement shouldn't be more than 8"-10", hence 6 inch kicks on dry land) your kick should be deep enough that you aren't noticing a splash from your own feet, not that there isn't one just that you shouldn't be aware of it. hitting the water with your foot does little to get you moving forward so you want your foot in/under the water at all times. (you're going to make a splash from the induction and expansion of the water being moved by your foot when you swim, not from your foot hitting the surface though)

ideally you should be getting a 'grab' on the water as your hand hits it, though there is something to be said for entry form, your hand should be ever so slightly arched with all your fingers together finger tips entering the water first, you begin the pull back motion pretty much as soon as your hand is submerged, pull in a long arcing motion back to your hip where you start the recovery again. so you should be pretty actively grabbing the water. it's commonly called having a good feel for the water when you can dig your hand/ arm in and pull with a constant resistive force (hand/arm angle and speed are all correct) ***

you should strive to breath out constantly underwater and turn your head to breath in every 3 strokes (so it alternates from side to side, example, breath towards the righ / pull with the L arm / R arm recovery, R arm stroke breathing out, L arm stroke breathing out, breath towards the left / R arm stroke / L arm recovery) you can breath every other stroke R(breath),L,R(breath) but that's typically not a very good way to maintain a long rhythm for anything other than race sprinting and even then it can slow you down a little. for training purposes every 3 or 5 (you can do 4 as well but again ideally you want to breath to both sides a even number of times) strokes per breath is the target.

functionally swimming is easy, mastery takes lots of practice.

for me getting good kicking power with my stroke is somewhat difficult (i'm not a kicker) but it is still important. you can 'propeller' kick, where your legs slightly cross if that is any more natural or easier for you. getting solid kicking to feel in sync with your pull actually requires very good core control and strength (abs/obliques mostly)

*** they used to teach a slight s-shaped pull but they now just advocate a continuous arc pull. the idea was with a slight s you pull your hand and arm along/through more water, potentially getting more out of the time your arm is moving, however they've found that you effectively eliminate this effect with a straight pull as you can do it faster and more often. so there's no good reason to do it anymore. i used to and still do occasionally do a muted s pull but that's from years and years of habit.

http://books.google.com/books?id=cSSW4RhZOiwC&pg=PA9&lpg=PA9&dq=Maglischo+s+stroke&source=bl&ots=qjoy7wOX33&sig=HcSBQK0HnISy0xx8zPtPCIDvAbE&hl=en&ei=A1zCSuPsDpHe8Qag5uT-CA&sa=X&oi=book_result&ct=result&resnum=1#v=onepage&q=Maglischo%20s%20stroke&f=false

interesting read about the bio-mechanics and fluid based principles that pretty much decisively prove that a straight 'I' stroke is the most efficient.

[Edited on September 29, 2009 at 3:16 PM. Reason : s]

9/29/2009 3:00:16 PM

yesterday I did yoga/pilates fusion ... today begonias will make us work in cardioboxing

9/29/2009 3:07:44 PM

damn i need to start going to your gym...all the honeys are there

9/29/2009 3:34:02 PM

5500m on the rowing machine

damn near killed me. it was easy last week. amazing how taking 3 days off can make a difference

9/29/2009 7:15:22 PM

Muscle ups
iron cross rows
Froggish planche ring pushups
tucked knee lever rows
HSPU's (not on rings)
ring pullups
ring dips
ring pushups
L sits
Leg lifts w/ a thrust at the top

SWAM

9/29/2009 7:19:46 PM

150 Wall Ball for time (20lb ball)
10min 18sec

this sucked after front squats and shoulder press earlier...

9/29/2009 8:01:19 PM

5k run

9/29/2009 8:31:13 PM

i may have a probelm soon
ok so first off -breakfast is usually my biggest meal of the day w/o a doubt.
and right now i am eating throught the day: 5 -7 "meals" per day. working great. I <3 it.

but however i eventually be going on rotations soon.
this means 5-6ish hours that i will not be able to have food nor water.
nothing.
i've heard some people having to go 8+ hours without eating and having to leave the area to even take a drink of water,(this is mostly in ICU situations)

this means i'm going to have to transition to big meals

My question is should I overload on carbs for energy? or protein and fat for satiation?
le sigh. it'll be a little while before it happens though.

eating a huge meal tends to make me a little lethargic.

9/30/2009 8:51:38 AM

Quote :

"protein and fat for satiation"

i'd recommend this route

load up on some mixed nuts, cottage cheese, and spinach, perhaps twice the typical meal size you normally have...the fats in the nuts are mostly mono/poly, the casein in the cottage cheese is slow digesting and the spinach is all fiber, should help ya feel fuller

i doubt meal timing is really that significant....I've done intermittent fasting for a month where I'd eat all my 2500 calories within a 4 hour window and fast til the next day. Had some hunger pangs in the first few days but overcame the feelings, just like the first few days on a CKD.

9/30/2009 8:56:58 AM