I tried back squats today and didn't feel anything abnormal (took 5 days off just to be sure). I think it may be good to go now. I have been doing all the stretching you suggested. I'm hoping I can avoid that kind of injury in the future by just gaining some flexibility. Not that I plan to fall through anymore chairs!!!!!!!!!!!!!!!


I saw some orange boxs at the gym behind the trainer counter for box jumps. Can I use those

11/9/2009 10:04:01 PM

^^yep, nowhere near being able to do the real filthy fifty

11/9/2009 10:35:00 PM

Chest/Back/Shoulders

The Warm Up
10min Cardio
10min Dynamic Stretching

The Work Out
1x16x245 Flat Bench
3x10x45 Incline Flies
1x18x235 Decline Bench

1x18x195 CG Pull Downs
3x10x75 Straight Arm Pull Downs
1x18x5 plates V-Bar Rows

1x18x175 Military Press
3x10x15 Lateral Raises
1x18x30 Front DB Raises

Random Ab Stuff

11/10/2009 3:12:18 PM

5-mile jog

11/10/2009 8:05:55 PM

Cardio

Class tomorrow... oye

11/10/2009 8:10:06 PM

5k 27 min

11/10/2009 9:50:39 PM

1 hour of dodgeball

2 hours of volleyball

11/10/2009 10:37:35 PM

Back, abs, arms
2 mile jog

11/11/2009 8:07:55 AM

Quote :

"I saw some orange boxs at the gym behind the trainer counter for box jumps. Can I use those "

haha, no...however, you can use a bench or stack some steps* against the wall (*you DID NOT get this recommendation from me)

Quote :

"yep, nowhere near being able to do the real filthy fifty"

First time I did (maybe a year ago) SUCKED...it took me close to 45min. The last time I did was close to 23min.




[Edited on November 11, 2009 at 12:46 PM. Reason : ]

11/11/2009 12:45:31 PM

was having a bad day, sure didn't reflect the gym, felt real strong today...hopefully a sign for the better

Legs

The Warm Up
10min Cardio
10min Dynamic Stretching

The Work Out
1x17x345 Dead Lifts
1x18x175 Front Squats
1x18x145 Good Mornings
1x18x16 plates Leg Press
3x10x160 Leg Curls
3x10x220 Leg Extensions
3x10x305 Machine Adductors
3x10x305 Machine Abductors

The Cool Down
15min Static Stretching

11/11/2009 3:14:52 PM

^^

I did the steps against the wall thing. It was not very stable !

11/11/2009 4:07:07 PM

7 rounds in 20 minutes of
5 Pull-ups
10 Push-ups
15 Squats

11/11/2009 9:54:18 PM

feelin sick, havent worked out since saturday....hopefully tm ill get it done

11/11/2009 9:57:04 PM

I joined the YMCA in Chapel Hill on Monday, so I'll be going there after work 4-5 times per week. I want to do a mix of cardio (stationary bike) and weights. One of the trainers at the gym suggested that I just work on cardio to start getting back into shape, and do weights later. Is that a good idea or is he full of crap?

Regardless, I've been doing 6-7 mile bike workouts for the past couple days. I was stretching against a wall by the racquetball courts when some old guy poked his head out of the court and asked me to play. So I did, and he ran me around the court and kicked my ass. Fun times.

11/12/2009 12:14:16 AM

Traps/Arms

10min Cardio
15min Dynamic Stretching

1x15x175 Power Cleans
3x10x365 Shrugs
1x18x115 Snatches

1x18x255 Floor Press
3x10x85 V-Bar Push Downs
1x18x85 French Press

1x18x85 Preacher Curls
3x10x70 Cable Curls
1x18x50 Pinwheel Curls

2x10x110 Cable Crunches
2x10x50 Cable Oblique Crunches

10min Static Stretching

11/12/2009 3:37:53 PM

Quote :

"One of the trainers at the gym suggested that I just work on cardio to start getting back into shape, and do weights later. Is that a good idea or is he full of crap?"

Based on what I've heard, I believe it is best to do a mixture of both. They say that people who lift weights/do strength training burn more calories even while doing something sedentary like sitting (I'm not sure if it boosts metabolism or how it works...can't remember what the gym instructor said )

Anyways, if i were trying to lose weight, I would probably do cardio 3 times a week and strength training twice a week. Or, you could do the elliptical machine for 20 min and then lift a few weights or something like that. Hope this helps!

11/12/2009 7:29:42 PM

No that's horrible advice.

11/12/2009 8:08:10 PM

heyyyyyy God

11/12/2009 8:19:50 PM

My blood pressure has gone up in the past year

131/77


was 117/71 at one point....


could that be related to me lifting weights more now than I was a year ago?

11/12/2009 8:27:55 PM

Your goal weight is greater than your starting weight.



fitday.com fail

11/12/2009 8:40:41 PM

Finally I've been a little sore the past few days. I've been avoiding the elliptical and trying to just do cardio on the treadmill because I feel like it may be a better workout, but I can spend A LOT more time on the elliptical comfortably. Any opinions on either machine?

Today I only did about 20 min walk/run on the tread mill, then focused on lat pulls and bicep curls. My arms and shoulders are so freaking weak, but I've gone up 15 lbs in bicep curls and 20 lbs in lat pulls! Abs will be a major concern this weekend, as I've always avoided working on them for fear of FAILURE (I can only manage like 20 crunches at a time).

Starting weight 148.8
Current weight 146.0 (although many factors can cause a 2 lb loss)
Goal weight 125

11/13/2009 9:10:38 AM

Ran about 2 miles. Either I am out of shape or sick because I felt like shit for the first half mile but after that I was ok.

11/13/2009 11:44:40 AM

today will be a leg and bicep day... not sure how hard I will go, but we'll see

11/13/2009 11:49:02 AM

Thurs.

RE Bench, and then some ring work

Fri

ME DEADS, stepups, leg press, calf raises

Today

Swimming HIIT

11/14/2009 4:28:49 PM

just got back from a 6.2 mi. run

11/14/2009 5:01:44 PM

If I can get the motivation to get out of bed, I'll go do some chest and tri work. Maybe elliptical, since that's what the physical therapist said I can do with my busted knee

11/14/2009 5:04:54 PM

been sick with teh flu, feel like crap, havent' worked out in a week


fortunately havent gained any weight (no appetite)

11/14/2009 5:37:51 PM

cooked wings

stayed on couch

11/14/2009 5:52:00 PM

^ hahaha I was about to post something similar

drank beer and watched football

then had a burger


but now I really do feel like a fatty maybe I'll take a nap

11/14/2009 5:52:43 PM

awesome

11/14/2009 5:53:52 PM

3 miles on the treadmill
4 sets of bicep curls
4 sets of tricep pulldowns

11/14/2009 6:00:03 PM

3 sets on the treadmill
4 miles of bicep curls
4 miles of tricep pulldowns

[Edited on November 14, 2009 at 6:00 PM. Reason : haha i dunno why i thought that was funny, but that was how i read it at first]

Gym closes at 7, so I think I'll just do some stuff here on my dip station and some pull ups.

[Edited on November 14, 2009 at 6:03 PM. Reason : get out there tomorrow]

11/14/2009 6:00:35 PM

got schooled in basketball and took out my frustration on some weights after

11/14/2009 6:59:00 PM

I did some hardcore biceps work on Thursday and haven't been able to straighten my left arm out since... Will I survive? I think I may have pushed a little too hard

11/15/2009 6:43:49 PM

Wide Grip Chin Ups - 15, 10

Close Grip Chin Ups - 10, 8

Neutral Grip Pull Ups - 10, 8

Deep Push Ups - 25, 25

Weighted Cross Body Crunches - 25 lbs x 40, 40

Banded Curls - 20, 20

Easy little pre-bed-time workout.

11/15/2009 9:17:44 PM

2 hours of volleyball

11/15/2009 9:35:02 PM

30 minute treadmill,
legs today
+ some ab stuff... now my abs are really sore!

11/16/2009 8:40:04 AM

Workout:

Shoulder Super Sets with 90 seconds of rest in between each super set:

Set A:
Dumbell Shoulder Press 4x8
Dumbell Shoulder Raises 4x8

Set B:
Dumbell Upright Rows 3x10
Barbell Front Raises 3x10

Set C:
Dumbell Arnold Presses 2x12
Barbell Lat Pull Up 2x12

Set D:
Barbell Shrugs 4x8
Dumbell Incline Shrugs 4x8

PT Session Immediately Following:

5 sets of:

10x Pull Ups
10x Push Ups
10x Incline Sit Ups
0.5 Mile run

With no break in between sets.

11/16/2009 4:40:41 PM

5k at lunch

11/16/2009 5:18:35 PM

Would anybody be interested in playing basketball tonight around NCSU?

11/16/2009 5:30:36 PM

tomorrow, Alumni outdoor basketball @ ncsu, time pending

don't even say it Quinn

11/16/2009 5:48:32 PM

Quote :

"tomorrow, Alumni outdoor basketball @ ncsu, time pending"

????

V and the PM box is blowing up as we speak I'm sure, lol...

[Edited on November 16, 2009 at 5:51 PM. Reason : x]

11/16/2009 5:49:15 PM

45 minutes of elliptical
15 minutes of abs

I'm going to be in town off and on beginning Saturday and continuing through December 1 or 2. If anyone wants to work out together, please PM me. I have memberships to Planet Fitness and LifeStyles Fitness. And I love Lake Johnson and Umstead. Hit me up!

11/16/2009 5:50:58 PM

^^^ Do you guys play outside at NCSU often? I'll be down (can't get in to the indoor courts anymore) whenever. I just played two hours this morning so tonight I probably wont be able to [walk]...

[Edited on November 17, 2009 at 12:54 PM. Reason : bump to the top]

11/17/2009 12:54:43 PM

today is back/shoulders day

11/17/2009 1:22:36 PM

HJs work your traps I hear

11/17/2009 1:32:49 PM

Yesterday was

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

Press
125x5/4/5

Pull-Ups
strict x 12
kipping x 25

Seated DB Press
50x10/10/8


Missed squat session...hoping to make it up tonight (unlikely) or tomorrow

11/17/2009 1:47:56 PM

@NyM410

we've just begun to pick up the frequency of turning out to play...we've been meeting outdoors as well since everyone but me is a graduate...just playing pick up games or against each other. We had 4 out last Saturday, 6 the week before...hopefully the weather stays nice and we're able to continue this trend...aiming for T/Th/Weekends for some pickup games on the outdoor courts

Biked to C-F P&R & back today...saved no time, much more dangerous route too

11/17/2009 2:07:36 PM

25 minutes on treadmill (although i still just can't run straight for longer than like 7 minutes)
lots of abs stuff (for me)

A while back I was training for a half marathon and I would get dizzy during the day. It's happening again. You know the dizzy feeling after you work out real hard? Well mine lingers throughout the day now and is starting to affect my workouts. Is it because I don't drink enough water?

11/18/2009 8:22:22 AM

^ Drink more water and consume more calories.

11/18/2009 8:51:56 AM