last night I just did 30 minutes of cardio and some abs


tonight after my group meeting I'll do some back and bi's

10/28/2009 5:18:21 PM

Quote :

"upon leaving my house, i was hit by a car, I'm fine, bikes fine, driver's fault...i dented his shit up pretty good, went on to the hood and everything, pretty exciting!"

porcha is the man!!!!!!!!!!!

10/28/2009 5:25:54 PM

ran lake johnson, then walked it

10/28/2009 5:26:26 PM

twoozles: this is why you're fat

10/28/2009 8:31:44 PM

Spin class

10/28/2009 8:36:56 PM

Ran 4 miles and completed a pretty intense ab workout.

Why did God make me so sexy?

10/28/2009 8:42:44 PM

Deadlift 1-1-1-1-1-1-1
135-155-165-175-185-195-215 Previous PR: 175 a month ago

10/28/2009 9:27:15 PM

Warmup: 10min treadmill


Dumbbell Presses: 4x8x40, 55, 65, 75
Incline dumbbell presses: 3x8x40, 50, 60
Dumbbell Incline Flies: 3x8x30
EZ Bar skullcrushers: 3x12x40
Tricep Kickbacks: 3x12x20
Bench: 3x12x135
Cable Trio: 2x20x35
Front Cable Pulls
Down Pulls
Fly Pulls

abs:
Xball crunches 2x20
Xball oblique twists: 1 minute

10/28/2009 9:39:43 PM

Quote :

"i dented his shit up pretty good, went on to the hood and everything"

And you people are talking about ab workouts!!!!!!!1

10/28/2009 9:47:44 PM

^^i meant to ask,

Quote :

"Deadlifts: 3x12,12,15x50"

were those dumbbell deadlifts? If not, may i ask why you go so light?

10/28/2009 9:49:03 PM

that 's pretty dope

Any injuries to you or your bike?

10/28/2009 9:50:06 PM

Quote :

"upon leaving my house, i was hit by a car, I'm fine, bikes fine, driver's fault...i dented his shit up pretty good, went on to the hood and everything, pretty exciting!"

lucky you're alright - some don't fair as well.....

10/28/2009 9:51:17 PM

i obviously can't read

10/28/2009 9:52:27 PM

yea, i also donated blood after arriving to campus, went to class, road home...probably not the smartest choices for the day....all & all good rest day...I need a helmet asap so I can start riding on the road...I was only sticking to sidewalks/paths from my place to campus...damn blind driveways will get you every time

filmed a video last night too for a company promotion...gonna win some freebies, I did some power cleans, power snatches, & jerks all while wearing my Kilt etc, also ate some king mackerel...video should be up by friday when I find time to edit it

Chest/Back/Shoulder

The Warm Up
10min Cardio
10min Dynamic Stretching

The Work Out
1x15x235 Incline Bench
3x10x45 Decline DB Flies
1x18x225 Decline Bench

1x18x200 Lat Pulldowns
3x10x70 Straight Arm Pulldowns
1x18x200 Low Cable Rows

1x18x65 DB Shoulder Press
3x10x25 Rear Delt DB Flies
1x18x55 Supine Front BB Raises

2x20 Bosu Crunches
4x30sec Stomach Vacuums

The Cool Down
10min Static Stretching
PM Cardio?

10/29/2009 9:53:20 AM

very little today, but yesterday was:
1km rowing (4:40) warm up, 1 set of 10-15 on each, bench press (125), leg press (150), row (125), leg curl (80), overhead press (80), hip adducter (50), calf extension (125), back extension (150), hip abducter (60), lateral arm raise (80), pull down (150), 20 straight leg lifts (hips off of pad), 20 curling sidways leg lifts, 25 incline (40 degrees) situps (lower back pain stopped me from doing more), 20 incline back raises (40 degrees (reverse)). 500 m rowing (3:48) cool down.

apple
cup of water

swim practice: 200 free moderate 50 kick 100 IM 100 free easy, 100 build, 50 challenge kick, long 1800 yard progression set, (you go on a decreasing interval (:05) less each time, starting from 2:00, 1:55, etc, down to :10. and try to get as much distance done in that amount of time, did 150 (2:00), 150(1:55), 150(1:45), 125(1:40), 125(1:35), 125(1:30), 100(1:25), 100(1:20), 100(1:15), 100(1:10), 75(1:05), 75 (1:00), 75 (0:55), 75(0:50), 25 (0:45 reset time sync snafu), 50(0:40), 50 (0:35), 25(0:30), 25(0:25), 25(0:20), 25(0:15), and 25(0:10) (1800 yards?) all very much a pain in the ass. then 5x 200 on 3:30, i did these hard coming in on a 2:24, 2:30, 2:35, 3:00, and 2:32 with the rest being break. then 150 free easy, 50 kick, 37.5 elementary backstroke, 12.5 reverse free

it was a long day and i'm sore this morning

10/29/2009 10:23:28 AM

Ran 4 miles in 29 minutes

Yoga later

10/29/2009 10:30:43 AM

pfft... that's like 7:25 average YAAAAAAAAAAAWN

[Edited on October 29, 2009 at 10:32 AM. Reason : Actually it's 7:15]

10/29/2009 10:31:38 AM

Looks like you're getting pretty fast, how long can you sustain 7-7:15's?

I'm going to run today, can't decide between the following loops -4, 5, 7.5

10/29/2009 10:31:59 AM

I can only sustain that for 6 miles, tops, at the moment. I'm still streamlining my upper body (had gotten a little bulky with the trainer), so I should get gradually faster as I lose weight.

I can run slightly faster than that, but I like to cool down at 5.5 to 6 mph for the last half mile of any run.

My half-marathon pace is 7.5 mph, so about 8 minutes per mile. I definitely have to drop that to be able to run a 3:40 marathon in January.

10/29/2009 11:14:35 AM

I find if I run naked and barefoot with a completely waxed body I can shave about 2 minutes off my time.

10/29/2009 11:25:43 AM

I'd imagine running naked would make me faster just bc I wouldn't want police to catch up with me.

10/29/2009 11:32:04 AM

There was an article I read once about a woman who did a 5k at a nudist resort. The thing she was worried about the most was "everyone seeing everything jiggling." I figure that's no different than the spandex/jogbras that most people wear when running events anyway so........

10/29/2009 11:34:14 AM

Yeah, but unsupported boobs flop around when running. I watched a bunch of people cross the finish line at this weekend's 5k and it was TERRIFYING to see some women running while wearing bras with absolutely no support. I thought they'd knock themselves out with their b3wbs.

10/29/2009 11:37:27 AM

yeah but my balls do that every time and you don't see ME complaining

[Edited on October 29, 2009 at 11:38 AM. Reason : men who guard the ass fort]

10/29/2009 11:38:23 AM

Yeah, but I can't see your balls and be repulsed by the sight of them while you run. It's uncomfortable to see someone run with a bad bra. It makes me want to take them bra shopping for something that fits.

10/29/2009 11:39:16 AM

clearly you haven't seen me run

I got my girlfriend an Enell for her birthday because I'm the greatest

10/29/2009 11:41:57 AM

^wait, you don't wear compression shorts? I find they help...greatly.

10/29/2009 4:27:35 PM

I run freely, baby

10/29/2009 4:32:32 PM

5k at lunch

10/29/2009 4:38:05 PM

Three rounds of:
Run 800 meters
30 Back Extensions
30 Sit-ups

followed by cool down consisting of

10 minutes trying not to puke
5 minutes trying not to pass out

10/29/2009 9:14:37 PM

taught yoga

45min on treadmill

10/29/2009 10:03:43 PM

Ran 7.5 miles

10/29/2009 11:52:34 PM

1 hr. basketball game

2 hrs of volleyball

10/30/2009 12:14:34 AM

i did some jillian michaels work out [no homo]

10/30/2009 12:53:27 AM

i'd work jillian michaels out.

wait...eh i'll go with it.

10/30/2009 8:36:15 AM

yesterday was chest and abs and jumping rope was my only cardio. Tonight is back, arms, and probably about a 2 miler.

[Edited on October 30, 2009 at 9:08 AM. Reason : ]

10/30/2009 9:07:44 AM

I just did biceps/triceps and calves... still in the new workout soreness mode

And also was reminded how much I can't stand just running on a treadmill/elliptical and need something with a goal to do for cardio (basketball/tennis/laps). I spent about 15 mins on the elliptical, barely broke a sweat and was super bored.

10/30/2009 11:48:24 AM

I put the bike in front of the TV and play a game of Madden or 2k

Before you know it, 45 minutes are gone and just just burned 500 calories

works for me

10/30/2009 11:50:00 AM

I can run like around my neighborhood because there is a goal (to get home). I just can't stand the standing in place bullshit. I actually have no problem doing it if there is like a NBA game on or something because time flies. But just standing there watching CNN canned stories being re-run over and over is boring as hell.

10/30/2009 11:51:29 AM

^why not mix it up and do some intervals first followed by 20 min moderate Incline Walking/jog or stepper

or:
3x1 mile run (rest 2-3 min between sets)

4x.25 mile run (rest 60 sec between sets)

this can be applied to a bunch of distances...IF I do cardio I don't even waste time with steady state/aka long and boring


Deadlifts 3x3 - 355lb
Deadlifts again (15-12-9, w/1 min. between sets) - used 245lb

Foam Rolling

I'll get back in today or tomorrow (or both) and do some conditioning (box jumps, lunges, double unders, KB stuff, etc)

[Edited on October 30, 2009 at 12:52 PM. Reason : ]

10/30/2009 12:47:32 PM

really feeling aches & pains as of late, especially the front of my upper thigh, I suspect from the new muscles recruited heavily for the first time in a long time...haven't biked in 10+ years

lower back is feeling $texas though....i'm in need of 'joint' relief tonight

Legs

The Warm Up
10min Cardio
10min Dynamic Stretching

The Workout
1x18x15 plates Leg Press
1x17x345 Dead Lifts
1x16x175 Front Squats
1x18x145 Good Mornings
3x10x220 Quad Extensions
3x10x160 Lying Leg Curls
3x10x305 Machine Adductors
3x10x305 Machine Abductors
2x20x50 Oblique Crunches
2x20xBW Hanging Leg Raises

The Cool Down
10min Static Stretching
No Cardio

10/30/2009 1:46:29 PM

5k at lunch

10/30/2009 1:53:14 PM

Last night - ran a mile, walked a mile. Trying to get back into shape after a month (or two or three) of not really doing anything. Going to try to start going to the gym every morning to run - intervals mainly.

10/30/2009 1:54:01 PM

http://www.youtube.com/watch?v=Ha41dCXuhLk

10/31/2009 10:09:46 AM

Hungover, but made it to two hour spin class. Only lasted for an hour and twenty minutes, but that was enough for about 32 miles on the bike.

10/31/2009 10:34:11 AM

i'm totally a distance runner.

if i have my ipod i LOVE to get on the treadmill and just...run

mind you its at a slow pace (like 6 mph) but at my peak i was doing it for about 2 hours at any given time.
now it seems im restricted to about 35ish minutes

10/31/2009 10:41:40 AM

Ran 6 miles yesterday, then danced all night

Ran 5 miles
Wakeboarding this afternoon
Dancing all night

10/31/2009 11:27:04 AM

^ & ^^

10/31/2009 11:51:41 AM

10/31/2009 12:03:43 PM

wakeboarded

10/31/2009 6:00:37 PM