105 crunches

10/14/2009 12:05:28 PM

it's gross and raining outside, my favorite weather to run in. will probably do anywhere from 3-5 miles tonight.

10/14/2009 12:11:27 PM

Traps/Arms

The Warm Up
35min LISS AM Cardio
10min Cardio
15min Dynamic Stretching

The Work Out
1x15x175 RP Power Cleans
3x10x70 Face Pulls
3x20x315 Quad Grip Shrugs

1x17x245 RP Floor Press
3x10x80 Cable Pushdowns
1x18x35 RP OH DB Raises

1x18x45 RP Pinwheel Curls
3x10x25 Spiderman Curls
1x18x95 Cheater Curls

2x20x110 Cable Crunches
2x20xBW+20 Hanging Leg Raises

The Cool Down
10min Static Stretching

[Edited on October 14, 2009 at 2:01 PM. Reason : .]

10/14/2009 2:00:53 PM

Ran 5 miles in 37 minutes

Slow day. BOO.

10/15/2009 10:30:15 AM

That's a lot faster than me

10/15/2009 10:32:23 AM

But I have to be able to run 8:20 miles for 26 consecutive miles come January 11, so I have to get faster ... well, fast.

10/15/2009 10:37:18 AM

Going to run 3 miles at lunch. Have to go fast since I only want to use an hour for lunch and that includes shower/changing time after run.

10/15/2009 11:15:06 AM

Boxing at the gym at lunch

Pumped and ready

10/15/2009 11:23:55 AM

Bench Press
DB Rows

DB C&P
Rack Chins

10/15/2009 12:18:39 PM

so, boxing was fun

hell of a workout

and a shiner that will last me a good 10-14 days

trying to make it a weekly thing

10/15/2009 2:35:49 PM

gonna go eat a super burrito

right now.

10/15/2009 2:36:12 PM

What gym are you boxing at?

I ran 3 miles at lunch.

10/15/2009 2:44:04 PM

boxing, huh? I wonder if they have a boxing class at state.

10/15/2009 2:45:08 PM

Contender's on Tyvola (in Charlotte)

10/15/2009 2:45:51 PM

I was told today that i was hott and "very in shape"

and im not even trying to lose fat yet

its encouraging


but as far as this thread goes i have a million things to do so i think im just gonna hit the elliptical for about 30ish minutes while I look at notecards

tomorrow i'm debating either abs or arms.

10/15/2009 3:50:50 PM

I wish women came up and said that stuff to me

10/15/2009 3:55:56 PM

^ i told you that!

and i heard from a third party that someone said it about me.

10/15/2009 3:57:16 PM

I need to remember when events like that occur.

10/15/2009 4:01:28 PM

funny I was told today I was hot too......by mahself.....in tha mirror


warmup: 5min treadmill

Bench: 1x10,6,5,3,3x135, 185, 195, 200, 205
Dumbbell Press: 3x 6,8,12x55
Dumbbell Flies: 3x8,10,12x30
Dumbbell Incline: 3x10x45
Dumbbell Raised Front Punches: 3x12x15

Close grip Xball Barbell Fast Presses 3x20x40
Wide grip " " ": 3x20x40
Xball Tricep Overheads: 3x20x17.5
Xball Crunches: 3x20

Cooldown: 5min treadmill

boom

10/15/2009 8:26:55 PM

Last Night
one-hour spin class

This Morning
10-mile run

This Evening
90-minute Bikram Yoga (sauna yoga)

10/16/2009 8:23:59 AM

^ I hate the thought of 10 miles of anything in the morning.

Last night...30 minutes elliptical.
3x10x155 Bench Press
3x10x145 Push Press
3x10 Pull-ups
6x1 Vodka shots

[Edited on October 16, 2009 at 9:34 AM. Reason : l]

10/16/2009 9:30:58 AM

^ I don't think I could do any of the above. 6 vodka shots would put me in a sad state.

10/16/2009 9:57:05 AM

Now that it's gotten colder outside, all the treadmills at my gym are usually taken

10/16/2009 10:02:23 AM

I just biked 8 miles to work.

It's cold outside .

10/16/2009 10:02:34 AM

^^Treadmills are lame, running in the cold is awesome.

I think I'm going to swim 1600 today.

10/16/2009 10:40:17 AM

^ How many lengths is that in the short lanes? I always do 70 when I'm going for a mile, but I'm not sure that is exactly right. I'm pretty sure short lanes are 25 yards though. I'll be glad when they switch back to the long lanes out at Pullen.

[Edited on October 16, 2009 at 10:47 AM. Reason : l]

10/16/2009 10:47:04 AM

I swim at the YMCA near me in Charlotte, which I think is 25yd lengths because I do a total of 64 lengths.

[Edited on October 16, 2009 at 11:20 AM. Reason : ...]

10/16/2009 11:20:14 AM

short course is usually 25 yards (in the US often the width of a 50m pool)

short course meters is 25 meters width of a Olympic sized pool usually

long course is 50 meters length of a Olympic sized pool usually

25 yards is what the vast majority of pools have lane lines in for

a 1600 in a typical pool is 64 lengths or 32 laps (though i call a length (25) a lap (50) all the time)

70 lengths would be very close to a actual mile, but for pool race distances a 1650 (66 lengths) is swum instead

1500m is the world record length for the "mile"

today will be:
1000m row machine <2:30/500m pace (warmup)
10x dips
10x pull ups (neutral grip usually)
20x leg lifts (hips off the backing each time)
20x diagonal leg lifts
10+x 40lbx2 dumbbell snatches (without the intermediate squat, not that heavy)
10+x 30lb x2 reverse incline butterfly presses
10+x 40lbx2 dumbbell dead lifts
20+x 40lb dumbbell one armed rows (might go higher on weight i can row a lot)
15+x 40lbx2 dumbbell calf raises
10x 20lbx2 lateral arm raises (yeah yeah i know)
20x reverse incline situps (can do a lot more but my back usually hurts some or feels like it during these )
500m row machine >3:00/500m pace (cooldown)

<1.5 hour break milk, water 2x

swim practice: all paces are minutes:seconds / 100 yards unless otherwise noted)
200 free moderate (1:40 pace)
50 kick
100 IM (1:30)
50-100 free easy (1:50-2:00)

100 build
some activity

Sets 1 and 2, 3 if there is time (short practice today)

100+ free easy (1:50-2:00)
50 kick
37.5 elementary backstroke
12.5 reverse free


gonna change over to medicine ball drills, and more calisthenics next week (for the next 2 weeks) then off the weights. going to add 'heavy drag' (swim trunks rather than drag suit (don't ask)) to swimming in 2 weeks for 2 weeks. then 2 weeks of usual drag and just swimming, (might through in some running the first of those last 2 weeks) going easy the 5th week before a meet in Chapel Hill. (taper)

[Edited on October 16, 2009 at 11:40 AM. Reason : s]

10/16/2009 11:21:35 AM

first day back in the real gym in months... I'm gonna be hurting tomorrow- stupid squats


oh, and I did bike, squats, pull downs, rows, incline bench, calves, curls, and about to get on my treadmill to stretch out the legs/get a little cardio

10/16/2009 11:37:32 AM

Yesterday:

warmup 2.1mi treadmill

bench: 5x10x115, 135, 155, 135, 115
Dumbbell Presses: 3x8x55
Dumbbell Flies: 3x8x30
Skullcrushers: 3x10x30, 40, 40
Fast Presses: 3x10x30, 40, 40
Decline Press: 3x10x160, 180, 180
Bent bar pulldowns: 4x10x35, 45, 55, 65
Tricep Kickbacks: 3x10x20
Dips: 3x10

Abs:
Xball 50 crunches
Xball 30 oblique twists

1.1mi cooldown treadmill



Today:

3.15mi run

Abs:
50 crunches
30 oblique twists



good weekend

10/18/2009 11:39:23 AM

Nothing. I have an infection on the bottom of my foot.

10/18/2009 3:42:10 PM

1 hour of elliptical
8-mile run
20 minutes yoga

10/18/2009 4:24:01 PM

I rode my bike for ~45 minutes.

10/18/2009 4:47:15 PM

tennis

[Edited on October 18, 2009 at 4:50 PM. Reason : rest day]

10/18/2009 4:49:26 PM

Whoa! You play tennis now? Crazy!

10/18/2009 4:50:55 PM

haha "play"

i'm really really bad, but i play occasionally

my gf isnt any good either but she beats me most times

10/18/2009 5:21:10 PM

did a lot over the weekend, sore as hell

10/19/2009 7:53:17 AM

watch football and drink beer

10/19/2009 7:58:03 AM

Friday I swam 1600 yards
Saturday I ran 3.75 miles
Sunday I ran 3.5 miles

10/19/2009 8:38:23 AM

This Morning
Ran 3 miles

This Evening
90-minute Bikram Yoga (yoga in a sauna)

10/19/2009 8:56:30 AM

hot yoga is pretty intense. i've done it a few times but i sweat too much to do it on a regular basis.

10/19/2009 8:58:57 AM

I'm getting an unlimited class pass for $99 per month. Now that my running mileage is increasing, I really need to do more hot yoga to promote flexibility. Trying to do about 4 to 6 classes per week.

10/19/2009 9:11:12 AM

I really don't think I could do hot yoga. I feel so crappy if I try to work out when it's hot. Does the heat not bother you?

Yesterday I tried a cardio striptease class. Today will be upper body weights and running a mile or two.

10/19/2009 9:41:38 AM

My core body temperature is generally 97 degrees, so I feel better in hot environments (I'm getting my thyroid checked out soon to see if that's the cause). Hot yoga is not good for you if you have heart problems or heat sensitivity.

Cardio striptease sounds fun. Do you take a class or do the Carmen Electra workout?

This place in Raleigh looks cool! http://aradiafitness.com/franchises/raleigh-durham/httpdocs/

10/19/2009 9:50:35 AM

I don't know if I'm heat sensitive or just whiny.

I took a class. I just wish I were more graceful, haha.

10/19/2009 9:55:05 AM

^^^cardio striptease? if a guy shows up, can we just watch or must we perform?

Traps/Arms

The Warm Up
10min Cardio
15min Dynamic Stretching

The Workout
1x15x175 Power Cleans
3x10x70 Face Pulls
3x20x315 Quad Grip Shrugs

1x18x245 Floor Press
3x10x80 V-Bar Pushdowns
1x18x105 Incline Skullcrushers

1x18x45 Pinwheel Curls
3x10x25 Spiderman Curls
1x18x75 Preacher Curls

2x20x110 Cable Crunches
2x20x50 Oblique Crunches

The Cool Down
15min Static Stretching
PM Cardio planned

I noticed I've lost some strength since I took my 10 days off but I've been sore as hell the past week. Hopefully signs of good things to come. Lower back still isn't 100% yet, I'm afraid to load up real heavy on my DL days. I don't think I'll ever do a back squat again, only front or zercher from here on out, the back squat is just too awkward of a movement with my lower back history, plus I never went ATG on back squats whereas front/zercher I feel much more confident going ATG.

10/19/2009 2:15:03 PM

Sorry, dudes aren't allowed

10/19/2009 2:19:57 PM

That's sexist.

10/19/2009 2:22:17 PM

I'll open an all-male strippercise studio for you boys. No girls allowed.

10/19/2009 2:28:48 PM

No girls allowed....hmmmmm count me out

10/19/2009 2:34:28 PM