110

10/31/2009 7:26:13 PM

10/31/2009 9:35:17 PM

ah, what a day...wore my vikings hat the entire workout, looked awesome!

Traps/Arms

The Warm Up
10min Cardio
10min Dynamic Stretching

The Workout
1x14x175 Power Cleans
3x10x365 Haney Shrugs
1x18x115 Snatches

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

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

Bulking time!

11/1/2009 1:05:44 PM

Think I'm going to go run. Probably only 3 miles or so.

11/1/2009 1:43:05 PM

kind of a light day for me

warmup:
barbell fast presses: 2x15x60
dumbbell Presses: 2x10x45,50
dumbbell Flies:2x12x25
dumbbell skullcrushers: 2x12x17.5
dumbbell curls: 1x10x25

treadmill: 1mile-9min (decent pace for me) then 0.5mi slow jog

abs: 15min


Cooldown: 0.5mi inclined walk

11/1/2009 1:50:38 PM

Chest/Back/Shoulders

The Warm Up
45min Bike to School
15min Dynamic Stretching

The Workout
1x17x235 Incline Bench
3x10x45 Incline Flies
1x18x225 Flat Bench

1x18x235 Yates Rows
3x10x75 Straight Arm Pull Downs
1x18x180 CG Lat Pull Downs

1x18x180 Military Press
3x10x15 Seated Lateral Raises
1x18x55 Supine Front Raises

The Cool Down
10min Static Stretching
45min Bike Home

11/2/2009 2:17:26 PM

i really need to be more serious about crosstraining. swimming 1x week isn't helping me any.
has anyone ever gone to the box-2b-fit classes?


ooh i forgot that we might do the nog run tonight!



[Edited on November 2, 2009 at 2:29 PM. Reason : ]

11/2/2009 2:23:12 PM

FREE training sessions for anyone interested/wanting help or direction

http://www.thewolfweb.com/message_topic.aspx?topic=580349

11/2/2009 2:43:52 PM

some raleigh people were asking about deadlift form.... TAKE HIM UP

11/2/2009 2:50:22 PM

ring work today, later and then probably working on being able to run again

11/2/2009 2:52:02 PM

Weighted Chin-Ups
+85x5/5/5/5/4

Strict Pull-Up BWx12
Kipping Pull-Up BWx21

Press
120x5/4/4
Seated Arnolds 45x10/10/10

no time for KB work today

11/2/2009 2:56:09 PM

run 1/3 mile
15 situps
run 2/3 mile
15 situps
run 2/3 mile
15 situps
run 2/3 mile
15 situps
run 2/3 mile
15 situps
run 1/3 mile

took about 34 min

11/2/2009 9:57:48 PM

Did the stationary bike for about an hour - muscle in my calf seems to be responding pretty decently

11/2/2009 10:01:20 PM

Elliptical!

11/2/2009 10:05:02 PM

very descriptive

11/2/2009 10:09:11 PM

tried to do a leg workout, but ended up cutting it short due to feeling sick. I hope I'm experiencing allergies and not something else.

11/2/2009 10:12:37 PM

65min on treadmill

11/2/2009 10:37:31 PM

eeesh, I hate treadmills. Did a 3-mile run late last night in the cold, but it felt wonderful.

11/3/2009 12:33:24 PM

Leg day. Squats, Press, Extension and Deads.

Got lazy on my last deadlift and rounded my back... hurts a bit now.

11/3/2009 12:56:58 PM

40min run on the treadmill
gah i need to do this more often.

11/3/2009 12:58:17 PM

Getting ready to try to break 20 on my 5 K

Will he do it ?

Realistically, I'm probably not there quite yet, but we'll see

11/3/2009 12:58:40 PM

Legs

The Warm Up
10min Cardio
10min Dynamic Stretching

The Workout
1x17x345 Dead Lifts
1x17x175 Front Squats
1x18x70 Pull Throughs
1x18x15 plates Leg Press
3x10x160 Seated Hamstring Curls
3x10x220 Quad Extensions
3x10x305 Machine Adductors
3x10x305 Machine Abductors
2x20 Bosu Crunches
4x30sec Stomach Vacuums

The Cool Down
10min Static Stretching
PM Basketball!

11/3/2009 1:49:37 PM

7 mile run on my lunch break

11/3/2009 1:55:49 PM

going away lunch for a friend today at CiCi's Pizza I'll be working out extra hard tonight heh.

11/3/2009 2:21:33 PM

One meal , even cicis, wont make any difference. Not that I am saying you shouldn't workout.

11/3/2009 2:37:37 PM

yeah but in your mind it all evens out

11/3/2009 2:39:11 PM

I struggle to mentally trick myself, lol.

11/3/2009 2:47:21 PM

haha i know, i know. I eat pretty healthy on a regular basis these days so one trip to CiCi's won't kill me. I just felt really nasty after eating there.

11/3/2009 4:16:01 PM

hey runner people, got a question

i started running consistently about 8 or so weeks ago, using a schedule i found online that was a couch potato->5k guide... it's worked well, but now i want to move up and beyond.

however, every run i take, it seems like a i completely just hit a wall somewhere between 2.75 - 3miles... just cruising at a 9:30-10 min pace depending on the hills of the route of the day.

been stuck here at this same pace/distance for like 3 weeks and dont seem to be going anywhere or being able to do longer at all.

it's like, just complete loss of all energy.

maybe i'm doing something wrong with dieting?

breakfast - oatmeal and a piece of fruit or yogurt, a banana, and some berries
lunch - salad with lettuce, carrots, broccoli, tomatoes, walnuts, sometimes some left over grilled meat, yogurt, some fruit
snack - almonds or fruit
dinner - (most of the time) random steamed veggies, grilled/broiled turkey cutlets or fish

hydration doesnt seem to be an issue

it's frustrating and irritating.

i know you'll ask, but i dont do any strength training.. just dont really know what to do / how to do it.

11/3/2009 6:03:16 PM

What times are your lunch and "snack" in relation to the time you typically run ?

If its too close beforehand, its a problem

and if its too long since, then that can be an issue as well



and try to find a way to work some kind of weights into your routine

Losing fat means nothing if you're not replacing it with lean muscle

11/3/2009 6:09:05 PM

just got back from my run. Only ran 2 miles but I feel a lot better.

11/3/2009 6:09:12 PM

^^hmm.. if at all, it's right before

ill much on something abt 430, and run when i get home from work about 530

like, today, ate an apple on the way out of work and ont he way home, got home, changed, went running.

11/3/2009 6:12:57 PM

maybe you get tired working all day? try running in the mornings

11/3/2009 6:15:02 PM

i would try eating your lunch later

Maybe try the apple at 11 and your lunch at 2:30 or so

If its been 5+ hours since your last signficant meal, it could cause a drop in energy

This is why lots of college teams have their team meals 2-3 hours before gametime

11/3/2009 6:20:00 PM

id recommend splitting meals no more than 3 waking hours apart

11/3/2009 6:20:52 PM

Like he said

I eat at 9, 12, 3, 6, mafia

11/3/2009 6:22:12 PM

jus sayin i think 5 hours is a little long is all

i would be gnawing on grass at 4 hours honestly

11/3/2009 6:27:09 PM

@pilgrimshoes

what are your ultimate goals? to improve 5k time or just un-couch potato? you don't necessarily have to lift weights, running long distances doesn't utilize the same muscle fibers as weight training, sure, they'll compliment each other, but generally, if you want to improve endurance speed, you aren't going to want to implement a rigorous weight training program....although i wouldn't not lift weights

take marathon runners and 100m sprinters, both are lean from their diet exploits, one lifts weights, the other not so much, one is muscular, the other not so much, blah blah you can see where I'm going with this

as far as your diet, i can't say for certain, but I'd guesstimate you're not eating enough unless your portions are larger than I perceive...do you have any guess as to what calories you've been consuming and have you been maintaining body weight with this current activity level and caloric intake? For example, I'm 25, 6'1, 205lbs and I estimate my "maintenance" caloric intake to be 3000 cals/day. So for a healthy deficit, I cut with 2400 cals/day split over 6 meals. So in each ~400 cal/meal, I aim for

1 serving whole grains - 120-200 cals
1 serving lean protein - 100-120 cals
1 serving fruit or veggie - 20-100 cals
1/2 serving healthy fat - 65-100 cals

Now, I'm not perfect in any regards to achieving this in every meal, but for the most part, I achieve this breakdown and calorie range in my meals. Meal timing and what you eat isn't overtly important either, so there's no need to do as I do and eat 6x day, equal portions, whats more important is that you've created either a caloric deficit to lose weight or a caloric surplus to gain. I'm just ranting now, not sure how this relates to increasing 5K times, but perhaps if you keep the furnace stoked a bit more, you'll increase endurance? My 5K times were around 24-25min when I was in the sub 200s, now that I've increased LBM and decreased BF and am in the 200-210 range, my 5K time has dropped to 27-28min. Then again, I can't really say my increase in mass has reduced my speed, I definitely have skimped out on LISS cardio in favor of HIIT training.

/rant

[Edited on November 3, 2009 at 6:28 PM. Reason : .]

11/3/2009 6:27:33 PM

i dont know shit about all that caloric stuff though

just that as a weight loss and fatburn goal consistent feeding gives the body reason not to store fat and keeps the metabolism burning calories, so for my personal goals (hardcore weight loss independent of strength/endurance/etc training) meal timing and size has been important

[Edited on November 3, 2009 at 6:31 PM. Reason : g]

11/3/2009 6:30:06 PM

i guess long term goals would be more geared towards endurance running.. it's more my style i think. i've always leaned more towards that type of activity through my life.

was thinking of setting a goal for a half marathon mid/late spring, but if i stay in this funk there's no shot.

as for overall caloric intake, porcha, you may be on to something. it's probably too low.

when i started running again, was clockin' in at 190 (i'm 5'10" with a mediumish build.. so pretty round), down to 180 now, but feel a lot better and body's looking better. Still got a lot of gut though, but it'll just take some time.

so I guess my main goals are cutting the gut off, not bulking up, and the aforementioned half.

as for the weight, the first 10 dropped almost immediately, but have been hovering at 180 for the last 6 weeks or so, with 3-4 runs / week..

i drink too much though, so caloric intake would fluctuate between 1500 cals and 2500 cals.... mostly due to fluctuations between zero beers and ten beers...

been cutting down on that significantly though, but mostly recently.

probably below a healthy deficit.

guess i need to reevaluate how i eat.


so if these are my goals, do you have a resource that you'd suggest for workout regimens?

thanks for your input guys

11/3/2009 6:54:16 PM

For your weight, 1500 is far too low. You need the calories before the run to have energy and calories afterwards for your body to recover.

/mytwocents

11/3/2009 7:02:14 PM

You need to lift in some capacity

Everyone I know who runs 10 miles and up does it

Its more important than you think

http://www.google.com/#hl=en&source=hp&fkt=1565&fsdt=7397&q=weight+training+for+distance+runners&aq=0&aqi=g5&oq=weight+training+for+dis&fp=b1cbbff37876d0fa

look at all the results




The problem with you, pilgrim, is that you're soft. You have a doughy core, and no matter how skinny you get, you're not going to firm up unless you add some resistance training. You will be skinny fat; you'll look Ok in clothes, but underneath will be a pasty mess of beer gut, bitch tits and sidefat that won't go away until you start lifting.

[Edited on November 3, 2009 at 7:07 PM. Reason : x]

11/3/2009 7:04:41 PM

I swam 2000 yards in the pool doing some type of Fartlek exercises...easy, sprint, easy sprint, for example, every 25 yards.

11/3/2009 7:11:21 PM

Spin class and lifted weights

11/3/2009 8:31:01 PM

squats 5x5x135

11/3/2009 9:56:51 PM

Flat Bench - Pyramid up to 195x5 and back down
Incline Bench - 155x5x5
Dips - 10x3
Machine Chest Fly - 150 to 210x5x5

Nosebreakers - 60x10x5
Tricep Pushdowns - 48x7x3, 60x5x2

I think that was it. Good starting point for getting back in there full time now.

11/3/2009 10:20:05 PM

Back and Tris

11/3/2009 10:25:56 PM

warmup 10min treadmill


bench: 4x8x135, 155, 165, 185, 1x12x95
incline dumbbell bench: 2x6x55, 1x12x45
combo:
bosu pushups + hold: 3x8pushupsx30sec hold
dumbbell skullcrushers: 3x12x15
dumbbell pullover: 1x25x35
Fixed Seated Bench: 3x10x90
Dumbbell Punches: 3x30sec x 10
Barbell Skullcrushers: 3x12x40

abs:
oblique twists 1x15xeach side
leg crunches: 1x20

11/3/2009 10:33:28 PM

Quote :

"The problem with you, pilgrim, is that you're soft. You have a doughy core, and no matter how skinny you get, you're not going to firm up unless you add some resistance training. You will be skinny fat; you'll look Ok in clothes, but underneath will be a pasty mess of beer gut, bitch tits and sidefat that won't go away until you start lifting."

lullz

didn't do shit today, tomorrow though, some gym time cardio.... dunno what exactly though, maybe some running? then a masters swim practice doing well there down to 2:25's /200 yards free in training (competition speed is probably about a 2:01 right now if i had to guess, we have a small scrimmage meet with Jordan HS coming up and I'll get a shot to see where I'm at there...)

i need to get more into running and biking, i'd be interested in doing some sprint triathlons (as i hate running more than 3 miles)

11/3/2009 10:41:03 PM

I'm losing weight at a steady pace, but my strength is slowly receding and I run out of energy towards the end of my workout. Today I felt completely gassed about 30 minutes in. I'm going to stick with the diet until I get to the BF% I want to be at before I worry about losing muscle mass, since I tend to gain it back really fast anyway.

11/3/2009 11:22:35 PM