second real leg day since I started back at my old gym- was alot more productive than last week, as I got up another 75 more lbs on where I was last week with squats and this time it didn't feel like my hammy's were gonna snap like a rubber band every time I went down. I was also able to do some machine work afterwards and got more cardio done this time- all around good trip

10/24/2009 11:19:16 AM

5k race followed by a 9-mile training run and 25 minutes of abs

10/24/2009 11:36:43 AM

yesterday:

Shoulder Press: 3x12x60, 70, 70
Lat Pulls: 3x12x50, 60, 70
Lat Rows: 3x10x50, 55, 60
Dumbbell Rows: 3x10x30
Front Raises: 3x10x10
Lat Raises: 3x10x10
Shrugs: 1x10x35
Open Palm Curls: 3x10x15
Hammer Curls: 3x10x15
Iso Curls: 1x10x22.5 ea. arm
Good Mornings: 1x10x50

Abs:
Xball Crunches: 2x20
Xball Oblique Twists: 2x10xea. side
Bosu Stationaries: 2x30 sec's

20min Treadmill

10/24/2009 1:05:35 PM

what was your 5k time? ^^

Spin class this morning.

10/24/2009 1:13:49 PM

3 miles on the treadmill
3x20 incline dumbbell press with 25 lbs each
3x15 bent over rows with 25 lbs
40 pushups

10/24/2009 1:25:06 PM

5k was slow, but I had to save some energy for the 9-mile followup run and ab workout.

25 min, 30 seconds

10/24/2009 2:02:37 PM

Plan on doing 6-ish miles today. I signed up for the Dowd Y Run Half Marathon in Charlotte on Nov. 7th.

Gotta get some miles on these chicken legs.

10/24/2009 2:38:34 PM

^^ that's nuts.

10/24/2009 3:03:16 PM

Today: I hadn't eaten anything before i went to the gym, felt a little tired...still got a good sweat though

Bench: 5x10x135
Incline: 3x10x65, 95, 105
Decline: 1x10x135 I bruised my chest from last time i did decline and it hurt so i stopped, moved to seated decline press
Seated Decline Press: 3x10x180

Combo:
Dumbbell Presses 3x6,8,10x60,55,50
Dumbbell Flies 3x8,10,12x25

Combo
EZ Bar Skullcrushers 3x8x40
EZ Bar close grip presses (fast) 3x8x40
Iso Dumbbell Skullcrushers 3x8x15
Iso dumbbell presses 3x8x15

Bent Bar Pulldowns: 3x10x42.5, 50, 57.5

Combo:
Overhead Tricep Rope Extensions: 3x10x25, 30, 35
Dumbbell Tricep Kickbacks: 3x10x20

Combo:
Seated Cable Front Presses: 3x10x40, 45, 50
Seated Cable Low Presses: 3x10x30, 35,40

Seated Tricep Presses: 3x10x90, 110, 130


Abs: 15min

Xball Crunches: 2x30 w/8lb medicine ball
Xball Oblique twists: 1x20x ea. side
Bosu Stationary Holds: 4x30 sec's
Bicycle Crunches: 3x20
Xball reach crunches: 1x20
Medicine Ball oblique twists: 1x10
Situps: 1x10


1mi run treadmill

[Edited on October 24, 2009 at 3:42 PM. Reason : meh]

10/24/2009 3:42:08 PM

Quote :

"Plan on doing 6-ish miles today. I signed up for the Dowd Y Run Half Marathon in Charlotte on Nov. 7th. Gotta get some miles on these chicken legs."

Ran a slow 4 miles: 28:01.


My legs are still really sore from football and my leg workout, apparently.

10/24/2009 6:28:55 PM

I cleaned our house. Then I walked to dog.

10/24/2009 6:29:29 PM

my normal workout kicked my ass

I feel like a fattie

10/24/2009 9:04:59 PM

absolutely alpha workout today, bulked like it was going out of style afterwards and now am about to head to Quinn & Stein's house on my new bike!

Chest/Back/Shoulders

Warm Up
10min Cardio
10min Dynamic Stretching

The Workout
1x18x235 Incline Bench
3x10x45 Incline Flies
1x15x235 Decline Bench

1x18x5 plates V-Bar Row
3x10x75 Straight Arm Pull Downs
1x18x185 Pendelay Rows

1x18x175 Military Press
3x10x15 Lateral Raises
1x18x55 Arnold Press

2x20x110 Cable Crunches
4x10 Hanging Leg Pikes

[Edited on October 25, 2009 at 8:56 PM. Reason : .]

10/25/2009 8:55:54 PM

One hour of elliptical

10/25/2009 9:40:43 PM

lucyinthesky, you seem pretty fit! Have you ever tried pole dancing classes? i'm lookin into signing up for some.

10/25/2009 9:41:25 PM

I have a pole at my house and may bring it to Raleigh for the holidays.

I take pole classes here in Orlando on occasion, but I hear there's a decent studio in Raleigh (aradia, I think). Let me know if you want to take a class over the holidays! They are so much fun and an insane workout.

10/25/2009 9:45:47 PM

^girl, that is awesome!! I would love to try it! i was just looking @ arcadia's website tonight. seem decently priced. i want to try it out so bad...after i saw this year's pole dancing championship highlights on youtube, i was like "damn i gotta try!"

10/25/2009 9:49:14 PM

Four rounds of:
Walking lunge 26 meters
Sit-ups, 26 reps

10/25/2009 9:54:50 PM

Youtube is the best place to go for pointers. My roomie and I figured it was cheaper in the long run to get a pole for 300 bucks and just learn techniques on youtube. I find that inverted moves (like hanging upside down by one leg) are easier to do at home than at a studio bc you can take your time and surround the pole with cushions in case you fall on your head. So, if you really like the classes, I highly recommend getting your own pole.

I'll pm you when I finalize my Raleigh travel dates. A class would be fun!

10/25/2009 10:01:22 PM

^haha, you must have read my mind. I was just looking @ videos of it on YouTube! I was wondering about that...if at the studio, they would have cushions?? The Arcadia website makes it sound sooooo fun and sexy! Yes, PM me whenever you are in Raleigh! It'd be a lot of fun.

10/25/2009 10:07:33 PM

I didn't do shit today... I feel so worthless, and it is great!


back on the workout wagon tomorrow though

10/25/2009 10:11:01 PM

nothing


and it was planned that way

10/25/2009 10:27:04 PM

20 minutes of cardio as a warmup, then a chest and tricep day... it feels good to be back on a schedule

10/26/2009 11:04:34 AM

Ran 4.5 yesterday. Planning on spin class tonight.

10/26/2009 11:41:23 AM

biked about 15 miles last night, meredith college had a gate up to get in from the art museum greenway so I had to turn around on my first bike outing...got to see the final fireworks from the fair though, pretty cool

Legs

The Warm Up
10min Cardio
15min Dynamic Stretching

The Work Out
1x17x345 Dead Lifts
1x15x175 Front Squats
1x18x145 Good Mornings
1x18x15 plates Leg Press
3x10x140 Lying Leg Curls
3x10x220 Quad Extensions
3x10x305 Machine Adductors
3x10x305 Machine Abductors
2x20x110 Cable Crunches
2x20x50 Oblique Crunches

The Cool Down
10min Static Stretching

10/26/2009 2:01:36 PM

8-mile run

Followed by carb-loading on two glasses of wine

And I just drunk dialed mom.

10/26/2009 8:40:30 PM

gah im jealous you can run 8 miles. i just ran a little over a mile today and i felt like death

10/26/2009 8:42:56 PM

^ You have to build up over time. Try run/walk/run to build up mileage gradually.

This Morning
Ran 5 miles in 37 minutes

Tonight
45-minute yoga class

10/27/2009 9:32:15 AM

Just like yesterday morning, I started off my day with a 4 mile walk w/ Sabrina.

10/27/2009 9:33:02 AM

3mi trail run yesterday

not sure about today

10/27/2009 9:43:06 AM

I got up before work to run! It was not a very good run, but it's a pretty major breakthrough to get my ass out of bed and actually run outside instead of saying fuck it and hitting snooze. Weights tonight but I haven't decided if that will be upper or lower body yet.

I want to deadlift but I can't tell if I have good form, and I don't really trust the people who work there to tell me. And I've never seen anyone else do it at my gym or I'd ask them. I am kind of stuck on what to do about that.

10/27/2009 10:11:15 AM

Yesterday:

Chest/Tris/Shoulders

6 mile run in 45 min flat. (Slow, I know)

Today:

Back/Bis/Traps

4 mile run time TBD

10/27/2009 10:43:32 AM

Today is an adderall fueled rush of activity

Ran 10K this morning

Boxing at lunch

Basketball at 7 or so

Lifting after that

10/27/2009 10:49:04 AM

yesterday

ring work...

muscle ups
ic rows
work on planches and levers
weighted ring dips
weighted ring pullups
semi plache pushups (frogish)
semi lever rows (frogish)
hspu's on the floor
hanging leg lifts w/ a thrust
inverse bw ring shrugs

swam


later today

deads, oh squats, bb stepups, calf raises

[Edited on October 27, 2009 at 12:06 PM. Reason : ]

10/27/2009 12:04:15 PM

i, too, need someone to show me the correct form for deadlifting.

i did it and it killed my lower back!

10/27/2009 12:13:43 PM

^deadlifts will work your back some when doing them properly. Ur back muscles probably just got an extra workout than expected

10/27/2009 12:20:40 PM

Starting Strength gives a really god explanation

Crossfit has some excellent Ripptoe Lectures as well

Dan John does an excellent explanation of the squat and dead in his videofitcast, too.

[Edited on October 27, 2009 at 12:24 PM. Reason : I'd be willing to bet packman, begonias, and maybe elulsis might be willing to meet w/ raleigh peopl]

10/27/2009 12:23:16 PM

attn ladies watching me power clean today:

Traps/Arms

The Warm Up
10min Cardio
15min Dynamic Stretching

The Work Out
1x14x175 Power Cleans
3x10x365 Shrugs
1x18x95 Snatches...first time ever doing snatches, I bet I could do 135 next time, I felt like I could have snatched that 95 out of the cage

1x18x250 Floor Press
3x10x80 V-Bar Pushdown
1x18x105 Incline Skullcrushers

1x18x50 Pinwheel Curls
3x10x25 Spiderman Curls
1x18x85 Preacher Curls

2x20x110 Cable Crunches
4x30sec Stomach Vacuums

The Cool Down
10min Static Stretching
Just got home from a spinal injection, once my leg regains sensation I may go for a leisurely bike ride

10/27/2009 2:48:16 PM

I have read explanations and notes on proper form, but I can read those all day and not actually be sure if I'm doing it right, and I want to actually be sure so I don't end up hurting myself. If anyone wants to meet up with me sometime (I live in Cary) and tell me what's up I would love that. I'll buy you dinner or something.

10/27/2009 2:53:03 PM

what's spin class?

10/27/2009 3:27:54 PM

lol

80 percent sure my nose is broken

That would be number 6 for me

10/27/2009 3:30:20 PM

Quote :

"1x18x95 Snatches...first time ever doing snatches, I bet I could do 135 next time, I felt like I could have snatched that 95 out of the cage"

Snatches are tough for me. I can "muscle up" more weight than I can properly snatch. Watching some Olympic lifters do it is amazing...Those guys only lift the bar slightly higher than their stomach, but they are so efficient at dropping under the bar they can throw up huge amounts of weight. I need to work on those again.

10/27/2009 3:43:08 PM

How aggressive are yalls ab routines ? A friend showed me this and I'm scared to try it

I'm not going for the ultra cut look until it gets warm again, but I don't want to have any late football season gut, either

Quote :

"1. Lateral Sit-ups (20 reps): Lie on your right side with both legs bent at a 90-degree angle; extend right arm on the floor, straight overhead; Place left hand behind the head and point elbow toward the ceiling; Slowly lift the rib cage toward the hip without pressing on the floor with the right arm; Do one set of reps and repeat on the other side. 2. Hyperextensions (10 reps): Lie face down on a bench with a weight (or partner) stabilizing your ankles, and your torso draped over an edge of the bench so that your head is near the floor. With hands on sides of head slowly raise torso to horizontal position. Slowly lower torso back down. Keep head, shoulders and upper back arched. throughout movement.) 3. Leg Hugs (10 reps): Lie face up with arms and legs extended. Raise upper back while bringing knees toward the head, Grab knees and clutch them, pulling the body into a position comparable to a ball. Hold briefly. Release hold, and slowly return to starting position. 4. Russian Twist (20 reps): Lie face up on the floor with fingers clenched behind the head; Bend the knees slightly while keeping feet flat on the floor; Slowly raise shoulders off the ground for a few inches and slowly twist the torso from side to side (you should be turning your right elbow toward the left knee and the left elbow toward the right knee); Return the head to the ground and repeat. 5. Hip Curls (14 reps): Lie face up on a bench with hands behind head and clutching the edge of the bench; Place feet straight out so body is in a prone position; Raise legs by flexing the hips and knees until the thighs are just past perpendicular to the torso; Return legs away from the body until hips and knees are extended. Repeat motion. 6. Jack Knifes (10 reps): Lie face up on the floor with arms straight out (on the floor) reaching away from the body; Straighten the legs and keep toes pointed upwards so entire body is resting on the floor; Raise the shoulders in an attempt to touch the toes while simultaneously lifting the buttocks slightly off the floor; As you lower the shoulders to the floor, drop the legs to the floor at the same time; Repeat the motion as soon as the arms and the legs reach the floor. 7. Reverse trunk twists (20 reps): Lie face up with legs extended and arms straight out at sides. Raise legs perpendicular to floor. Slowly lower feet to right side (feet together, legs straight, muscles tight) until feet are a few inches from the floor. Return to starting position and repeat to left side. One motion to teach side is a rep. 8. Abdominal Crunches (20 reps): Lie face up on the floor with fingers clenched behind the head; Bend the knees slightly while keeping feet flat on the floor; Slowly allow shoulders to raise a few inches off the floor without using the back or pulling on the head with your hands; Return head to the floor and repeat. 9. Jack Knifes (10 reps): Follow previous instructions. 10. Sit-ups with weight on chest (16 reps): Lie face up on the floor with knees slightly bent and hands clenched around weight on the chest; Raise shoulders upward towards the knees while reaching as far as possible; Pause briefly and lower body to starting position: Repeat. 11. Abdominal Crunches (15 reps): Follow previous instructions. 12. Jack Knifes (10 reps): Follow previous instructions. 13. Twisted sit-ups (16 reps): Lie face up, fingers interlocked behind the head. Bring knees toward chest and lift shoulder blades. Straighten left leg to 45 degrees while bringing left elbow toward right knee; Switch sides, bringing right elbow toward left knee. Alternate in a pedaling motion, as if riding a bicycle. 14. Abdominal Crunches (12 reps): Follow previous instructions. 15. Fixed Feet, Twisted Sit-ups (20 reps): Sit down in the sit-up position (fingers laced behind the head and knees slightly bent); Slowly raise the shoulders a few inches off the ground and twist the upper body to the right (you should be trying to touch the left elbow to the right knee); Pause briefly and lower the body back to the starting position; Slowly raise shoulders a few inches off the ground and twist upper body to the left (the right elbow should be trying to touch the left knee this time); Pause briefly and lower the body back to the starting position; Repeat movement and consider one movement to the left and one movement to the right to be one complete set. 16. Abdominal Crunches (10 reps): Follow previous instructions. 17. Jack Knifes (12 reps): Follow previous instructions."

In 7 minutes

10/27/2009 4:32:03 PM

damn that's intense


i usually do 2-3 sets of ab work each time i go to the gym, but it's not enough


on saturday i vowed to do 15min of ab work


that 2-3 sets i usually do was done within like 2min.....ugh

so the other 13 i just kept on doing shit, you can see what i did above

my stomach muscles are still a little tight today, and this was on saturday, so ya, i'm definitely going to throw in more ab work into my routine now

10/27/2009 4:35:06 PM

Quote :

"Snatches are tough for me. I can "muscle up" more weight than I can properly snatch. Watching some Olympic lifters do it is amazing...Those guys only lift the bar slightly higher than their stomach, but they are so efficient at dropping under the bar they can throw up huge amounts of weight. I need to work on those again."

yea, I was afraid of the whole OH squat concept, similar reason why I don't like a traditional clean and prefer a power clean, I just don't like performing a full front squat too, although I'm really not doing 300lbs like the Olympians so a front squat isn't necessary, yet

I've tried doing OH squats, for some reason, the movement just feels very injury imminent, so I've stayed away from it. I'm making a video for a contest tomorrow and I'll be attempting a 135lb snatch on film, along with some 185lb power clean & jerks, looking forward to see how terrible my form is

DO WORK

10/27/2009 4:39:18 PM

Quote :

"How aggressive are yalls ab routines ?"

I feel like my ab routine is pretty intense. I treat it like every other muscle when I work out and do it once a week.

I do abs on chest day and rotate the exercises. I'd say about 80% of the ab stuff I do works my obliques (side to side or "crossing over" movements) because I feel like they don't get worked in most ab exercises, and if you're working obliques, you're working your the rest of your abs as well...so it's a two birds with one stone kinda thing. My abs stay sore for at least two days after I work them. And when it stops doing that, then I'll add an exercise or switch out what I think might be an "easier" exercise for a tougher one.

Oh...and I did back and shoulders and about 20 minutes of cardio today. My calf muscle is still fucking with me, so I did a 5 minute bike and 15 minute elliptical. I gotta rest this calf up so I can get back to some consistent running.

[Edited on October 27, 2009 at 5:58 PM. Reason : .]

10/27/2009 5:56:10 PM

Yesterday[/]
Weighted Chin-Ups
Pull-Ups
BB Press
DB Press

Kettlebell Conditioning Circuit

[u]Today
Overhead Squats
Front Squats
Dips
Romanian Deadlifts

Foam Rolled/Stretched

10/27/2009 7:46:32 PM

Quote :

"I have read explanations and notes on proper form, but I can read those all day and not actually be sure if I'm doing it right, and I want to actually be sure so I don't end up hurting myself. If anyone wants to meet up with me sometime (I live in Cary) and tell me what's up I would love that. I'll buy you dinner or something."

you can video, and analyze your form from a 3rd party perspective. You could also post or pm it to those in this thread for critique as well.

10/27/2009 10:49:37 PM

exhausted!


warmup 15min treadmill

Seated Leg Press: 3x20x175,175,190
Deadlifts: 3x12,12,15x50
Step Ups: 3x12,12,15x50
Lunges: 3x12,12,15x50 ea. leg
Xball Crunches: 3x15
Leg Extensions: 2x12,12,15x90,90,105
Bent rows: 2x12,12,15x50
Dip n Press: 2x12,12,15x50
Standing Rows: 2x12,12,15x50
Curls: 2x12,12x15x50
Xball Leg Lifts: 2x12,12xea leg

10/28/2009 12:21:30 AM

That's exactly what I was talking about! They just snatch the bar up a little bit and then drop under it like lightning. Tons o' skill in a good snatch (giggity).

As for OH Squats...I don't really like them, but I can see where they are important. I usually use 75lbs as a "mid-weight" OH squat and I'd be doing 10-20 reps for 3-4 sets at that weight. I don't try to go heavy in an OH squat. My core and stabilizing muscles just aren't there so I go for reps instead of weight.

I didn't do squats at all for a few months because of an injury and I recently started doing them again. I have found that I lost tons of wrist and elbow flexibility that is required for proper front squats. In short, my wrists hurt like a motherfucker every time I do them. It'll get better after a few weeks as long as I stay injury free.

10/28/2009 12:49:32 AM