112

11/6/2009 7:22:57 PM

basketball and volleyball

11/6/2009 7:59:20 PM

Morning

11/6/2009 10:08:06 PM

Morning
biked for 40 minutes

Evening
Weighted Dips
Bentover Rows
MP's
Pullups
Shrugs
Tri's/Bi's



I broke the dip belt today LOLOLOL

[Edited on November 6, 2009 at 10:10 PM. Reason : It delaminated due to the weight]

11/6/2009 10:10:11 PM

ate a salad.

11/6/2009 10:13:21 PM

Warmup: 0.5mi treadmill


Bench: 3x5x135, 155, 175, 1x10x135
Dumbbell Presses: 3x6x60, 65, 70
Dumbbell Flies: 3x12x30
Dumbbell Presses: 1x20x45
Seated Fixed Incline: 3x10x50, 70, 90
Seated Fixed Decline: 4x10x140, 160, 180, 200

4-combo dumbbell arm routine: 3x8x7.5
front raises
lateral raises
bent arm raises
side raises

Combo:
EZ Bar Skullcrushers: 3x10x40, 50, 50
EZ Bar Fast Presses 3x10x40,50,50
Iso Dumbbell Skullcrushers: 3x10x17.5

Combo:
Cable Box Presses 3x10x50, 60, 60
Cable Low Presses 3x10x40, 45, 50

Tricep Pushdown Machine: 3x10x110, 130, 140

Abs: 15min

Combo:
Bosu Stationary Holds: 3x30 secs
Bicycle Crunches: 3x20

Med. ball + Xball crunches: 3x20x12, 14, 16lb med. ball

Crunch+Oblique Twist Combo: 3x1min 30 sec rests



good day

11/7/2009 12:52:50 PM

back in time for some football!

Legs

The Warm Up
10min Cardio
10min Dynamic Stretching

The Work Out
1x17x345 Dead Lifts
1x18x175 Front Squats
1x18x145 Good Mornings
1x18x15 plates Leg Press
3x10x160 Seated Leg Curls
3x10x220 Quad Extensions
3x10x305 Machine Adductors
3x10x305 Machine Abductors
2x20 Bosu Crunches
4x30sec Stomach Vacuums

The Cool Down
10min Static Stretching
No Cardio

11/7/2009 1:01:17 PM

45 minutes of running
15 minute powerwalk

11/7/2009 1:14:13 PM

hardest workout of my life today

I almost puked a few times

11/7/2009 3:17:15 PM

What did you do?? If you don't wanna advertise it PM me! I'm curious!

11/7/2009 3:50:25 PM

Squats, Deads, BB Stepups, calf-raises, ring jacknifes, hanging leg raises, ab wheel


--this, too was nearly puke-tastic at several points

11/7/2009 5:43:42 PM

Traps/Arms

The Warm Up
45min AM Bike Ride
10min Cardio
10min Dynamic Stretching

The Work Out
1x15x175 Power Cleans
3x10x365 Haney Shrugs
1x18x405 Shrugs

1x18x250 Floor Press
3x10x85 V-Bar Push Downs
1x18x30 DB OH Extensions

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

2x20 Bosu Crunches
2x20xBW+20 Hanging Leg Raises

The Cool Down
10min Static Stretching
FOOTBALL @ Shrike's

11/8/2009 1:03:54 PM

55 minutes of elliptical
2000 meter row

11/8/2009 1:12:25 PM

did about 45 minutes on the treadmill while playing video games, and I'm going to blow the leaves out of the yard this afternoon. I'm tempted to go to lifetime fitness and see what a family membership will set me back a month.

11/8/2009 1:20:12 PM

4.5 mi trail run

almost made it with no breaks

2 15 second walk breaks

not bad

11/8/2009 1:32:46 PM

Quote :

"What did you do?? If you don't wanna advertise it PM me! I'm curious!"

hyper training - it's suppose to be the next workout craze, like a combo of p90x and crossfit

yesterday was relays - we were divided up into 4 teams of 3, and each team had a list of exercises to accomplish individually and as a group (i.e. individually = 100 jumping jacks, 20 burpees, 8 pull-ups and sprints; group = 50 tire flips). we could do them in any order/combination, and when we finished we had a holding exercise (i.e. wall sit) that we had to do until all the other teams finished. when everyone finished, we traded lists - this was done until every team had done every list. it took about an hour, with only one break (for 2 min) half way through.

my team finished first all but once - one list was by far waaaay harder than all the others:
group:
20 box jumps (I did these because I was about 6'' taller than the other girls in my group so it wasn't that high of a jump for me)
individually:
8 clean + press (45lbs) and sprint
100 wall taps
20 sit ups
mat drag (get into push up position with your feet on a mat, then using your arms/staying in position, drag the mat down the length of the court, do 10 push ups, drag it back and do 10 more push ups)
holding:
sit ups

though none of the groups ever made it to the holding exercise on that one

the workouts are different every week. other examples:

http://www.facebook.com/home.php#/video/video.php?v=1174079513114

I take the women only class.

[Edited on November 8, 2009 at 2:52 PM. Reason : check out their facebook page for more videos/info]

11/8/2009 2:41:03 PM

I'm thinking about going for a jog around the neighborhood, but I feel kind of weird about it.

11/8/2009 3:42:03 PM

Ran 2 miles then walked 3 miles.

11/8/2009 3:54:07 PM

absolutely nothing... I might hop on the treadmill later on if I feel like getting out of bed. Pretty big 'if' though

11/8/2009 4:28:24 PM

Deadlifts 355, 3x3
Deadlift 12-7-5 (1 min rest between) 255

Double Unders
3x 60sec rounds (max DU)

Box Jumps, 32" box
3x 60 sec rounds (max jumps

11/8/2009 4:45:10 PM

10 mile run. Best Sunday weather I've seen in a long time.

11/8/2009 5:02:42 PM

I'm going to eat a lot, and do nothing, as this is an off day.


And, this is important, i might add.

11/8/2009 5:21:25 PM

5 rounds of
40 pound Power snatch, 12 reps
10 Push-ups

still trying to learn the snatch

i've been under 190 now for about 2 weeks, first time since early high school. i have xfit and the flu to thank for that.

11/8/2009 7:16:33 PM

damn. fatty.

11/9/2009 12:22:45 AM

Treadmill 20 minutes (walk/run), then lots of arm stuff.

I'm really working on raising the amount of weights I used for my arms/shoulders. I feel like I wuss out too much and never get a good enough workout. Hopefully my boost today will get some good results.

Weight = 148.8
Goal = 125.0

11/9/2009 8:36:47 AM

45 minutes of elliptical
15 minutes of yoga

11/9/2009 10:27:54 AM

chatted up some chick for 45min today while we rode the bikes together...did work!

wtb: future female cardio partner, really makes the time fly

11/9/2009 2:21:46 PM

Get your gf to work out with you! She's cute!

11/9/2009 2:26:25 PM

don't have one, i have a LDR, if that counts

11/9/2009 2:27:21 PM

LDR=long distance relationship? That counts, but I guess that makes working out together difficult.

I will be hitting the gym a lot over the holidays and can def do some cardio if you're serious.

11/9/2009 2:29:03 PM

i think it's supposed to count in the gf checkbox but it doesn't work for the workout partner one

swimming tonight! scrimmach (yes misspelled on purpose here) on sat. vs Jordan HS, I'm penciled in for the 200 yard free (sub 2:00 target but will be happy with anything under 2:05 for this one) and the 100 back ? i think? i don't really have a target time for this one though.... and 200 free relay and the 400 free relay.

[Edited on November 9, 2009 at 2:31 PM. Reason : s]

11/9/2009 2:29:27 PM

Lucy, by the time the holidays get here you are going to have exercise dates with all of us, aren't you?

11/9/2009 2:31:37 PM

Quote :

"scrimmach ........ on sat. vs Jordan HS"

Wait, what? I assume you coach? Or HS doesn't stand for high school? Confused...

** Also, I have soooo much trouble doing cardio as well. It sucks. I get bored too easy. But I've said that a thousand times on here.

11/9/2009 2:32:34 PM

^^ That's the plan! And since I'm driving, I'm probably bringing my pole. No boys allowed for those workouts though.

Also, I'm a member at both Lifestyle Family Fitness and Planet Fitness (black card). Does anyone else go there?

[Edited on November 9, 2009 at 2:33 PM. Reason : .]

11/9/2009 2:32:54 PM

I'll bring my own pole to those workouts

oh snap, i said it

11/9/2009 2:34:00 PM

TWW Group Fitness Class????
^^I still call dibs on kicking your ass in a free one-on-one session over the holidays


Weighted Chin-Ups
Body weight +85x5/5/5/4/3

Press
120x5/5/5

Strict Pull-up x15
Kipping Pull-up x23

Seated DB Press
45x10
50x10/8



[Edited on November 9, 2009 at 2:35 PM. Reason : ]

11/9/2009 2:34:01 PM

^^ oh no he di'int

^ great idea!

11/9/2009 2:36:00 PM

Nothing yesterday

Spin and lifting weights today.

11/9/2009 2:37:08 PM

How often should I do ab work? 2 of my 4 workout days? Every day?

I'm 2 on, 1 off, 2 on with the cycle going:

1: Chest/Shoulders
2: Legs
3: Rest day -- usually play bball
4: Back/Traps
5: Biceps/Triceps/Calves

What days work best for abs?

[Edited on November 9, 2009 at 2:41 PM. Reason : x]

11/9/2009 2:41:10 PM

it's a durham masters team vs Jordan High School swim team scrimmach, it doesn't count at all except for practice and seed times

i still say the best cardio is had playing a sport, basketball, tennis, football, ultimate, soccer, racquetball, etc.

[Edited on November 9, 2009 at 2:46 PM. Reason : s]

11/9/2009 2:45:48 PM

^^ I would do abs on day 2 and 5 of your schedule, since those are the days when you're not working out any muscles close to your core, so you'll get the most out of strict ab workouts

But feel free to pound out crunches anytime...you can do 200 waiting for the shower to warm up

11/9/2009 2:49:57 PM

going to try my new yoga DVD either today or tomorrow!

11/9/2009 3:15:30 PM

volleyball last night

just got back from a 6.2 mile run after lunch

first one in almost 2 months, not fast but i didn't walk a step

11/9/2009 3:19:33 PM

11/9/2009 3:21:47 PM

going to hang about 50 points on porcha tonight

11/9/2009 3:32:59 PM

^^

11/9/2009 3:33:51 PM

11/9/2009 3:40:11 PM

11/9/2009 3:43:38 PM

you kids and your kissy faces, dirtying up the thread!


For time:
35 Box jump, 18-20 inch box
25 Jumping pull-ups
30 dumbbell swings, 25 lbs
Walking Lunge, 30 steps
30 Ab-Mat Sit-ups
25 Push press, 45 pounds
25 supermans (25 for each left/right pair, 50 total)
30 Wall ball shots, 14-20 pound ball
7 Burpees (prob needed rest day b/w yesterdays workout and this, just couldnt press the burpees)
40 mini-jumps (was supposed to do jump rope here, but i am uncoordinated AND i couldnt find a long enough jump rope, so i just tried my best to simulate it)

took about 28 min

during the jumping pullups, i pulled or strained something in my neck or head, felt a pop in my left temple and got a huge headache. made it real tough to finish out, hopefully it isnt anything recurring.

11/9/2009 9:47:32 PM

^is that a scaled version of the Filthy Fifty?

Quote :

"going to hang about 50 points on porcha tonight"

how's that leg doing?

11/9/2009 9:59:40 PM