I may just go sign up at Curves then

10/19/2009 2:36:45 PM

Curves is no boys allowed.

And they don't have stripper poles, which are a fun workout. I have one in my house and can bring it to NC for the holidays if anyone wants to give it a whirl! It's like gymnastics. Insane upper body workout.

10/19/2009 2:43:36 PM

usually I have to charge a cover

10/19/2009 2:46:33 PM

no gym today, forgot shorts, swimming later though.

10/19/2009 3:10:40 PM

kickball tonight at 7:15, don't especially feel like doing anything before that so I may just take it easy today.

10/19/2009 3:34:20 PM

whole milk is the best invention since t-bone steak

10/19/2009 7:47:47 PM

Ran 3 miles and rode the bike fore 45 minutes.

10/19/2009 7:54:35 PM

warmup 1mi treadmill

squats 4x10,8,8,10x125
single leg squats: 3x8,8,10x125 ea. leg
step ups w/2x25plates 2x12 ea. leg
shrugs 2x12x175
lateral plate raises: 2x12x10
front plate raises 2x12x25
angled pullups 2x10

barbell front raises 2x8x40
wide grip barbell curls: 2x8,10x40
dumbbell open curls: 3x12,12,20x17.5
dumbbell hammer curls: 3x12,12,20x17.5


abs
leg raises 1x20
leg kicks 1x20
bosu stationary hold 1x1min


phew!

10/20/2009 7:12:36 PM

ran 3 miles at lunch

10/20/2009 8:55:12 PM

18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters

27 mins

10/20/2009 9:21:24 PM

Quote :

"ran 3 miles at lunch"

Oh you must have been in line at the Atrium?

10/20/2009 9:22:00 PM

50 minutes on elliptical

It went by super fast bc I was watching "A Haunting", the ghost hunter reality show.

10/20/2009 9:41:33 PM

taught a lower-body class

did a metric shit ton of squats/lunges/etc

10/20/2009 9:43:37 PM

I did a lengthy back workout today with about half as much time between sets as I normally do. It was difficult to lift my arms while taking a shower afterwards.

10/20/2009 9:45:05 PM

Wow, you started bathing? I'm proud of you.

10/20/2009 9:50:41 PM

Had begonias kick my ass in our class... To the point of almost passing out multiple times

10/20/2009 10:12:02 PM

eat clean snatch & jerk....my new outlook on life

Chest/Back/Shoulders

The Warm Up
10min Cardio
15min Dynamic Stretching

The Work Out
1x17x230 Incline BP
3x10x45 Incline Flies
1x18x225 Decline BP

1x18x5 plates V-Bar Rows
3x10x70 Straight Arm Pull Downs
1x18xBW+20 Pull Ups

1x18x135 Standing Military Press
3x10x15 Lying Lateral Raises
1x18x55 Arnold DB Press

2x20x110 Cable Crunches
2x20x50 Oblique Crunches

The Cool Down
10min Static Stretching
35min Cardio
10min Static Stretching

10/21/2009 11:10:05 AM

wow great day at the gym!


Warmup 0.5mi treadmill


Decline Bench: 5x5x135, 185, 205, 215, 225 <-----never benched 2 plates before, im excited!! previous high was 205

Seated Bench Machine: 3x8x110

Dumbbell punches: 2x12x15
Overhead tricep press: 2x12x35

Wide grip barbell press: 2x15,20x50
Close grip barbell press: 2x15,20x50,40

Bosu stationary holds: 2x30sec

Cable Box Press: 2x12,15x45
Cable Box Flies: 2x12,15x45,45,35

Bosu Crunches: 2x20


Cooldown: 0.5mi treadmill

10/21/2009 8:24:47 PM

About to head to the gym... gonna probably do a little warm up on the bike, then do some random circuit stuff- not feeling too motivated today

10/21/2009 8:50:39 PM

One hour of elliptical

10/21/2009 9:44:09 PM

I went on a 1 mile walk with a bunch of fellas at the office. I need to do a lot more, but when I get down in the dumps, my motivation factor is around zero.

Anybody a member at Gold's in RTP and need a workout pal?

10/21/2009 9:45:44 PM

pullups
dips
sumo deadlifts

10/21/2009 9:57:39 PM

Alternating sets of 25xDips, 25xDeep Pushups, and 5xPullup (alternating grip). Dunno how many

10/22/2009 2:49:14 AM

bout to head out for a walk with the dog

10/22/2009 5:38:52 AM

Ran 10 miles

10/22/2009 8:04:18 AM

Swam this morning, hoping to run at lunch or immediately after lunch.

10/22/2009 8:47:39 AM

I rode my bicycle to work.

It was cold in the morning, but it's going to be a great day to ride home.

10/22/2009 11:34:41 AM

45 min on treadmill

teaching pilates tonight

10/22/2009 12:08:52 PM

anyone got any advice for increasing vertical jump? squats seem to be helping. I feel i would look forward to something that actually involved jumping..... burning/losing fat is NOT an issue.

10/22/2009 4:56:30 PM

45 minutes on the stationary bike

10/22/2009 4:57:37 PM

running about 3 miles whenever I leave work, hopefully in the next few minutes.

10/22/2009 5:20:22 PM

Legs

The Warm Up
10min Cardio
15min Dynamic Stretching

The Work Out
1x16x345 Dead Lifts
1x15x175 Front Squats
1x18x145 Good Mornings
1x18x15 plates Leg Press
3x10x160 Leg Curls
3x10x220 Leg Extensions
3x15x305 Machine Abductors
3x15x305 Machine Adductors
2x20x110 Cable Crunches
4x30sec Stomach Vacuums

The Cool Down
10min Static Stretching

Quote :

"anyone got any advice for increasing vertical jump?"

google vertical jump bible torrent or I could just send it to you, fag

[Edited on October 22, 2009 at 5:54 PM. Reason : url]

10/22/2009 5:29:23 PM

^

You left out last nights cardio where I had to JJ reddick us to a victory!!!!!!!

10/22/2009 7:44:40 PM

30 minutes on the bike and 100 abs.

yay for getting back to cardio after way too long away

10/22/2009 7:45:23 PM

Quote :

"anyone got any advice for increasing vertical jump? squats seem to be helping. I feel i would look forward to something that actually involved jumping..... burning/losing fat is NOT an issue."

cleans, snatches, deadlifts, glute ham raises, heavy good mornings

10/22/2009 10:10:40 PM

^that combined with plyos will help your vertical jump

10/22/2009 10:31:36 PM

BOX JUMPS!

10/22/2009 10:33:00 PM

I boiled a 5lb chunk of lard in vinegar and huffed the fumes

10/22/2009 10:33:11 PM

Monday - Kickball and rode my bike for 20 minutes
Tuesday - Bowling and rode my bike for an hour
Weds - Rode the bike for an hour and a half
Thursday - Spin class
Friday - Sunday - Fattiness

But down about 5 lbs in 4 weeks!

10/23/2009 9:42:21 AM

Everyone should watch this:

http://www.youtube.com/watch?v=nppzGV1U8y8

10/23/2009 11:25:00 AM

I got a call from my gym asking me if I want to renew my membership

does that count?

10/23/2009 11:33:06 AM

ate a lot of fair food yesterday.......ugh


back to the gym tonight to shake it off!

10/23/2009 12:41:28 PM

Ran 3.5 miles last night.

Gonna work out with ThePeter this afternoon and play football.

10/23/2009 12:43:04 PM

Traps/Arms

The Warm Up
10min Cardio
15min Dynamic Stretching

The Work Out
1x14x175 Power Cleans
3x10x70 Face Pulls
1x18x405 Shrugs

1x18x250 Floor Press
3x10x80 V-Bar Pushdowns
1x18x100 Incline Skullcrushers

1x18x45 Pinwheel Curls
3x10x25 Spiderman Curls
1x18x80 Preacher Curls

3x10 Hanging Leg Pikes
2x20x50 Oblique Crunches

The Cool Down
10min Static Stretching
No cardio yet, might be buying a bike though.

10/23/2009 2:07:56 PM

got fucked on the bike, went for a 20min hilly jog instead

10/23/2009 7:57:02 PM

One hour of elliptical

10/23/2009 8:02:27 PM

got the flu.

10/23/2009 8:04:16 PM

The flu is the best diet ever.

10/23/2009 8:05:12 PM

1 hour full court basketball, 2 hours of 3 on 3 volleyball last night

10/23/2009 8:19:30 PM

i wish i'd gotten fucked on a bike today

10/23/2009 8:29:14 PM