104
a hour on the cycle trainer

10/11/2009 12:37:47 AM

1 Hour of Rally practice

10/11/2009 12:40:25 AM

Ran 4.5 yesterday and 4 today.

10/11/2009 2:34:39 PM

I ran the Lake Crabtree perimeter in 57 minutes and 16 seconds.

I don't know how far that is.

10/11/2009 3:01:58 PM

2mi run



and now a bowl of chili

10/11/2009 3:10:21 PM

nothing, but i really need to start doing something

10/11/2009 3:32:53 PM

3-hour hike

10/11/2009 3:35:51 PM

7-mile run
20 min of abs

10/11/2009 3:36:37 PM

hey i did a 7mi run too! and 1 hour of yoga right before

10/11/2009 4:10:28 PM

drank 3 beers and ate a cookie

10/11/2009 4:11:32 PM

Did a 10k in 43:51 kept approximately a 7 min/mile pace.

10/11/2009 5:17:11 PM

ate like a fiend...final day of bulking! cutting and growing a beard at the same time tomorrow...also new workout program! exciting times...what else should I eat tonight?

10/11/2009 7:04:51 PM

me

haha jk

I'm currently trying to convince the bf to do another circuit with me

10/11/2009 7:23:29 PM

will someone ITT design me an exercise plan for free?

ok thanks!

(and then hold me accountable to it. you can do this by calling me names like fatass and pale jumbotron if you want)

[Edited on October 11, 2009 at 7:26 PM. Reason : .]

10/11/2009 7:25:46 PM

I saw you on TV, you are not fat, shut up

but come to my gym and I'll give you a kick ass workout

10/11/2009 7:32:33 PM

Um, I get paid for that...


Fri

Weighted ring/weighted "bw" stuff
row'd

Sat

Deadlifts
OH Squats
Step ups
calf raises
reverse calf raises
band re-hab junk

Today

I had 2 turkey legs, and a bread bowl of broccoli and cheese soup at teh Renaissance Fair, Swung the hammer to ring the bell, and got invited to a "tourney" (didn't go), had 4 beers, threw tomatoes at some kid (hit him), walked around

[Edited on October 11, 2009 at 7:34 PM. Reason : ]

10/11/2009 7:34:07 PM

I love those broccoli and cheese bread bowls, but holy shit I didn't realize how many calories they could pack into them.

10/11/2009 8:37:58 PM

more cardio and video game time. At some point I'm going to have to try to jog while playing the game.

10/11/2009 9:57:40 PM

50 jump-rope double-unders
4x10 pull-ups
4x10 T-bar row
3x8 wide grip assisted pull-ups

10/12/2009 12:27:06 AM

Dammit, Duke...you know I'd rebuild that engine for FREE if you were in town and could serve as personal trainer/motivator/ass kicker.

Some things are so much easier when you have help.

10/12/2009 12:29:16 AM

Quote :

"ate like a fiend..."

no kidding!!!!!!!!!!!!!

10/12/2009 12:30:48 AM

^Shrike's scale was right btw, I was 215...$20 says I'm 190 by the end of Nov

Chest/Back/Shoulders

The Warm Up
10min Cardio
10min Dynamic Stretching

The Work Out
1x18x235 RP Incline Bench
3x10x50 Flat DB Flies
1x16x245 RP Decline Bench

1x18x235 RP Yates Rows
3x10x115 Bent BB Rows
1x18x80 RP Straight Arm Pull Downs

1x17x185 RP Military Press
3x10x15 Lateral DB Raises
1x18x30 RP Front DB Raises

The Cool Down
2x20x110 Cable Crunches
2x20xBW+20 Hanging Leg Raises
10min Static Stretching
30min LISS Cardio

[Edited on October 12, 2009 at 11:19 AM. Reason : rest-pause]

10/12/2009 11:18:18 AM

so my trainer says i'm taking a bit too long in between my sets when i work out. I've been cutting down on the time some and trying to keep my heart rate up more, but sometimes when i work out with him, especially on legs, I'm going too fast and i get tired too quickly, lightheaded, and sometimes sick to my stomach and i have to stop to break. What's going on here?


I'm guessing it could be a few things

not eating enough
eating too much
not eating the right stuff
not properly hydrated


I almost always have a G2 w/me when i lift and I try to drink a lot of water during the day, so idk if it's that, so i'm thinking it has to do more with food


on days where i'm going to do legs, what kinds of foods should i be eating and at what times?


I lift usually at 6pm


breakfast
lunch
dinner

and any snacks throughout the day

bring a protein bar w/me to the gym?

10/12/2009 11:50:37 AM

today, probably more free weight work

1000m rowing <2:30/500m pace
10x dips full body weight
10x pull ups neutral grip full body weight
10x at least squats with dumbbells 40lb each
10x possibly combo squat to overhead press with dumbbells, 30lb each, floor to extended above my head.
10x lateral arm raises, 20lb each (yeah yeah)
20x leg lifts (for abs)
20x diagonal leg lefts (for abs)
10x reverse incline butterfly presses 25lb each (dumbbells)
500m rowing very easy pace

1.5+hr break, milk, water 2x

3500-4000 yards swimming
200 free moderate
50 kick
100 IM
50 free easy

100 build
usually some sort of anaerobic training (handstand contest in water, hold breath contest in water etc) sometimes pushups or something

Set 1
Set 2
Set 3

150 free easy
50 kick
50 free
37.5 elementary backstroke
12.5 reverse freestyle (feet first)

last day of anything to do with weights for a bit November 6th (12 more sessions)
10,11,12 will be calethenic based training. then 2 weeks of just swimming then a meet in chapel hill! (only $25 to max out on events)

10/12/2009 1:39:56 PM

5k on treadmill at lunch

10/12/2009 1:40:45 PM

started physical therapy. have some unknown degree of hyperextension and 82 degrees of contraction in my knee

10/12/2009 1:55:25 PM

treadmill for 25 minutes and then DB/Band chest work... and I threw some incline curls in there simply because my bi's are feeling a little puny as of late. Probably a bad idea being that tomorrow is gonna be back day for me, but oh well

10/12/2009 1:57:43 PM

6 miles on treadmill at lunch
Yoga tonight

10/12/2009 2:32:29 PM

^to way up there

If I lift at 6 or so, I've usually eaten 4 times plus a couple snacks by then and I'm not a big guy at all. Try to have a decent meal (not huge) about an hour before you go, so you have plenty of energy for lifting.

10/12/2009 2:45:43 PM

Just did a 4 miler in 26:52

Gonna probably go hashing tonight too.

w00t

10/12/2009 4:01:22 PM

^ I want to get my 4-mile time down to that. I'm stuck around 28 minutes.

10/12/2009 4:06:28 PM

Fareako - how much do you weigh? I'm currently in the 188-190 range, and I obviously could work a lot harder on my speed work, but I'm also wondering how much faster I can really get at my weight. I can do a 5k at 7min pace, but after that it's pretty tough to keep up the pace.

10/12/2009 4:07:45 PM

Kirk, losing weight should help for your run, but you have a lot of muscle. You carry a lot of muscle weight in your upper body that I'm sure helps during the swim portion of triathlons.

Do you know your body fat %?

10/12/2009 4:10:08 PM

10K in just over 36 this weekend

Trying to break 35 by the end of the year

10/12/2009 4:14:01 PM

no idea on my BF %, mostly because I don't want to be depressed hahaha. I'm not trying to be competitive with my running but always happy to be faster. I may try to get down to < 185, but that will require me watching what I eat which is something I don't do much of currently.

10/12/2009 4:15:25 PM

I currently weigh 165, but I am trying to get to 185. I don't think all the running I do helps. My body type isn't meant to be all huge and muscley (sp).

10/12/2009 4:29:03 PM

Ahhh, I do believe I would be able to run a bit faster if I was at 165, but like your response, I don't think my body would look right at 165.

Did spin class last night, will probably do it again tonight and then run/swim the rest of the week.

10/13/2009 8:02:50 AM

Got tired of being in bed, so I went to the gym in my parent's garage. Did Incline DB, Seated Curls, Overhead Press, and Shoulder Raises. Good to get back in there.

10/13/2009 6:55:53 PM

For some reason I didn't feel like eating lunch today. Not healthy (maybe even counterproductive), but I feel fine right now.

3x20 bicep curls on each arm, 20 lb dumbbells
3x15 tricep extensions, 20 lb dumbbells

10/13/2009 7:13:02 PM

I get to buy new jackets and coat!

WHY?

BECAUSE I'VE MOVED UP A JACKET SIZE!!!

sad news is that I don't have a jacket for tommorrow

[Edited on October 13, 2009 at 7:54 PM. Reason : ]

10/13/2009 7:53:40 PM

Squats: 4x10x125, 175, 195, 205
Front Squats: 2x12x105, 115
Single Leg Lunges: 2x12x105, 115, ea. leg
angled bar pullups? 3x12
shrugs 3x12x175
Lateral plate raises 3x12x10
shrug 1x20x125
plate raises 1x20x25


standing barbell rows 3x12x40
barbell curls 3x12x40
wide grip curls 3x12x40
dumbbell hammer curls 1x25x20
dumbbell alternating front raises 1x25x15

abs: 2x20 leg lifts
1minute hold bosu ball pushup stance (actually kinda tough)

10/13/2009 8:04:39 PM

Did spin class

Unfortunately I'm up 3lbs. from two weeks ago, so it looks like I need to watch what I eat for a little bit and get that under control before it becomes a problem...

10/13/2009 8:40:30 PM

Spin class rocks. Will do one tomorrow if I feel better.

Ran 5 miles today.

10/13/2009 8:43:51 PM

Yeah I've got a pretty good routine of spin class two days a week, run three days a week and swim twice a week.

Tomorrow might be a double-day

10/13/2009 8:56:34 PM

first real legs day in almost a month now...really lost some strength ...had another epidural spinal injection this afternoon and was chauffeured around by Quinn for the rest of the day

..bulked with Stein on some chicken and dumplings after, Quinn did some solo bulking on a mound of brown rice and chicken

...now stoned...

Legs

The Warm Up
10min Cardio
15min Dynamic Stretching

The Work Out
1x18x315 RP Dead Lifts...attempted 365 at first, only mustered 4 of the 8 in the first RP phase...so I tried again, only got 3...so sad
3x10x160 Lying Leg Curls
1x18x135 RP Good Mornings

1x15x185 RP Front Squats
3x10x210 Quad Extensions
1x18x14 plates Leg Press

3x10x15 Cable Abductors
3x10x15 Cable Kickbacks
3x10x15 Cable Adductors

2x20x50 Oblique Cable Crunches
4x30sec Stomach Vacuums

The Cool Down
15min Static Stretching

/blog

10/13/2009 9:40:54 PM

in 20 min:
250 m row
21x45lb sumo deadlift high pull
15 pullups (bit of weight assist)
250 m row
21x45lb sumo deadlift high pull
15 pullups (bit of weight assist)
250 m row

10/13/2009 11:05:51 PM

begonias made us do the "Circle of Death" last night complete with burpees, squat thrusts, power knees, mountain climbers, jump kicks, etc........

10/14/2009 8:36:05 AM

6-mile run

Wu-Tang provides perfect running motivation.

10/14/2009 9:46:04 AM

Running a mile every day this week, with a little basketball after, as a treat.

10/14/2009 9:47:28 AM

1000m rowing machine <2:30 pace
10 dips
10+ pull ups
10 floor to overhead press extension lunges (x2 40lb dumbbells)
10+ reverse incline butterfly presses (dumbbells 2x 25)
10 one armed rows (40lbs) x2 (one each arm one dumbbell)
10 lateral arm raises x2 20lb
10-20 standing calf extension (x2 40lb dumbbells)
20 leg lift crunches
20 twisting leg lift crunches
20 reverse incline crunches
500m rowing machine cool down

glass of milk, 2 glasses water
1.5 hour + break

swim practice:
200 free moderate 1:40 pace
50 kick
100 IM moderate
50 free easy 1:00

100 build
activity (i won the last 'turtle' activity (float on stomach, legs curled up under must hold with arms) 2:23)

3+ sets for about 2 miles total distance

150 free
50 kick
37.5 elementary backstroke
12.5 reverse freestyle.

10/14/2009 9:58:49 AM