^Thanks! It's prob the water thing. calorie consumption is A-OK.

11/18/2009 9:02:43 AM

You may also want to consider WHEN you're eating. Make sure to eat enough before and after your workout. If you want to maximize the benefits of your workout, eat something with protein or drink a protein shake within an hour of your workout.

You don't really need to eat more. Just eat at the right times so you have plenty of energy.

11/18/2009 9:05:43 AM

Finally back in the gym


Monday: Upper Body


Tuesday: 3 mile run, bicep curls, ab work

11/18/2009 10:06:34 AM

Last night - Bowling for a couple of hours and then I went home and watched the Biggest Loser and rode my bike for an hour and a half.

11/18/2009 10:11:55 AM

Quote :

"eat something with protein or drink a protein shake within an hour of your workout"

i tend to avoid eating at least 2hrs prior to workout, digestion/absorption will take up to 50% of your blood supply...weight lifting can take up to 80%...i try not to let the two overlap...since I eat every 3-4hrs, it works out perfectly to eat, wait 2hrs, workout out for 1-1.5hrs, eat...there's also some bogus research about increase GH release with the onset of fasted training, similar to the concept of fasted cardio, not because you'll "burn fat", you're not glycogen depleted from sleeping overnight, but there may something about our 200,000 years of evolution that says we should be out hunting our food, hungry, killing, and gorging since we don't have refrigeration/preserving/reliable food supply...another argument for intermittent fasting but bleh, it's just broscience and I don't actually buy into it, just relaying what I've read...I don't think I'd have the strength/motivation to lift on an empty stomach after a nights sleep

Traps/Arms
10min Warm up
15min Dynamic Stretching

1x15x175 Power Cleans
3x10x365 Shrugs
1x18x115 Snatches

1x18x255 Floor Press
3x10x30 OH Extensions
1x18x100 V-Bar Pushdowns

1x18x50 Pinwheel Curls
3x10x25 Spiderman Curls
1x15x35 Hammer Curls

Random Ab Stuff
No Cardio...yet
15min Static Stretching

11/18/2009 12:02:24 PM

Bout to go run 5 miles in the rain

Fuuuuuuuuuuuuuuuuuuuuuuck

11/18/2009 12:03:21 PM

^^ I meant eat within an hour AFTER your workout.

11/18/2009 12:15:20 PM

Yesterday

Floor presses
wide grip pullups
db seated cleans
mp's
shrugs
bb tri's
bb curls

Today

Back squat, RDL, BB Stepups, standing ab wheel rollouts

11/18/2009 7:24:12 PM

3mile run


abstastic

11/18/2009 10:10:14 PM

35 minutes brisk walking on treadmill...about 2 miles. Don't laugh. It took a monumental effort to get my fat ass out the door and to the gym.

11/18/2009 10:12:42 PM

^some exercise > no exercise

we'll have to work out over xmas break...I'll have no gym, cardio goes by so much faster with a partner

11/19/2009 5:32:13 PM

55 minute Taebo Amped Full Throttle workout.

11/19/2009 5:33:56 PM

Legs
10min Cardio
10min Dynamic Stretching

1x16x345 Dead Lifts
1x17x175 Front Squats
1x18x145 Good Mornings
1x18x16 plates Leg Press
3x10x160 Leg Curls
3x10x220 Leg Extensions
3x10x305 Machine Adductors
3x10x305 Machine Abductors

Random Abs Stuff
10min Static Stretching

Dead God, I'm sore!

11/19/2009 5:50:23 PM

well, after not even considering lifting weights since 2001, i decided to go with a workout from last month's men's health

decided that if im going to keep up with the running, it probably has to happen

it was a short run day today, cruised 3 miles at a 9:30 pace.

group 1:
dumbbell single-leg romanian deadlift (full set on one side, do the other side) 3x10 15lb dumbbell
dumbbell setup (onto flat bench) / reverse lunge (full set on one side, do the other side) 3x10 15lb dumbbells
dumbbell power squats 3x10 20lb dumbbells

group 2:
dumbbell bench press 3x10 15lb dumbbells
dumbbell two-arm row 3x10 15lb dumbbells

group 3:
dumbbell alternating incline bench press 1x10 (15 lb dumbbells)
cable underhand pulldown 1x10 80lbs

group 4:
diagonal hand to toe touch 3x10
side plank with elbow touch 3x10

tomorrow's going to suck

11/19/2009 9:58:45 PM

ive decided to stop listening to music during weight training.
i tend to lift harder without it and it's better when i listen to it with cardio because it zones me out.

and as of right now, i have a 4 pack..eeeeeekkkk!...and i havent even started trying to lose fat yet AND my diet has been crappy.

i can only hope that when i get back into the fat loss portion this will be good.


we'll see

[Edited on November 19, 2009 at 10:03 PM. Reason : sdfds]

11/19/2009 10:02:53 PM

yeah my 7th ipod died last week

been running and the like without it since

it's boring as shit

11/19/2009 10:05:36 PM

10-9-8-7-6-5-4-3-2-1
BW Bench (185)
1.5 BW Deadlift (275)
14min. 06sec.

11/19/2009 10:22:56 PM

Legs! First legs day since being sick, so didn't go quite as deep as usual, still though I was panting and sweating through all of this. Harder than it looks!

Warmup: 5min treadmill

Squat: 3x10x155
Single Leg Lunges: 3x10
Abs Leg kicks: 3x20

Bent Rows: 2x12x65
Shoulder Dip'n'Press: 2x12x65
legs up abs crosscrunches: 2x20

Curls: 2x15x55
Lateral Raises: 2x15x5
Abs Leg Throwdowns: 1x20

11/19/2009 10:34:24 PM

basketball and volleyball

11/19/2009 11:18:12 PM

tennis

11/19/2009 11:50:33 PM

where do you ball at h8r ? can i get an invite

11/20/2009 12:19:24 AM

i'll be back at Lifetime Finess when i get a job in Raleigh

sh0 nuff

11/20/2009 1:27:10 AM

Football, 2 hand touch, Dillard High School, 12pm Saturday, Be There! We'll likely play basketball after someone gets hurt playing football.

Reversed the workout order this week, I did like starting the week off with my hardest exercise(power cleans) but overall that day is the least demanding since after cleans and snatches its just arms crap. I'll give it another split before taking all of Thanksgiving Week off. I'm sore enough from taking 3 days off while my car was kaputt. Winter cutting, screw bulking, I'd like to legitimately get back under 200 by Jan and then reduce my workouts to MWF.

Chest/Back/Shoulders

The Warm Up
10min Cardio
10min Dynamic Stretching

The Work Out
1x16x235 Incline Bench
1x18x185 Pendelay Rows
1x18x55 Front BB Raises

3x10x30 Cable Flies
3x10x165 CG Pull Downs
3x10x15 Lateral DB Raises

1x18x235 Decline Bench
1x18x75 Straight Arm Pull Downs
1x18x30 Seated Rear Delt Flies

The Cool Down
10min Static Stretching
Cardio? meh, maybe later

11/20/2009 10:17:43 AM

Have been out of town, so here's what I did lately while in Costa Rica -

11/14 - Ran steps in my hotel
11/15 - Ran a few miles downhill to the beach, attempted to run back up the biggest hill I've ever run on. Also went on a couple mile hike throught Manuel Antonio Natural Park.
11/16 - Nothing
11/17 - Ran a few miles on a cobbley/dirt road in Arenal
11/18 - Went for a hike to La Fortuna Waterfall

11/20/2009 2:10:42 PM

ate a thickburger

11/20/2009 2:20:35 PM

This week so far:

11/15 - 3 mile run
11/16 - P90X arms, shoulders, tris & abs
11/17 - Plyometrics and indoor soccer at night
11/18 - P90X back and bis & abs
11/19 - 1 hour full court basketball
11/20 - 1 hour full court basketball

11/20/2009 3:40:58 PM

Definitely want to get in atleast 2 miles tonight. I feel disgusting after that amazing yet filling thanksgiving lunch

11/20/2009 3:44:35 PM

as in running or walking?

I think I'm gonna do at least 2, maybe 3, miles tonite. Walking very quickly. Interesting factoid: When fitness walking, I have a hard time peaking my pulse higher than 150 and my muscles begin to fatigue before I run out of breath. Come to think of it, I never run out of breath. And I'm walking HARD.

Running, on the other hand...I get breathless pretty fast, pulse will hit 180, way before my legs give out.

11/20/2009 3:52:06 PM

The machine at the gym reads my body fat as 7.5%. I know that is not accurate as I have watched it increase substantially since drinking >half gallon of whole milk per day. Where do you guys/girls go to get it measured (non state students please).

11/20/2009 4:06:47 PM

use calipers, or get the water test.

Your gym should have someone who could use calipers on you.

11/20/2009 9:54:05 PM

i'll bring my manual calipers tomorrow, never used em before but i know how to take proper measurements

11/20/2009 11:29:11 PM

WANNA PLAY SOME PICKUP FOOTBALL & BASKETBALL TODAY?

12PM, DILLARD DR HIGH SCHOOL

DO WORK, SON

11/21/2009 9:19:37 AM

I went for a short jog this morning but had to stop because the cold air was hurting my lungs. Is this normal?

11/21/2009 11:47:07 AM

^ Yes, you just need to get used to it.

11/21/2009 11:51:46 AM

Ran 3.3 miles on the treadmill yesterday

11/21/2009 12:03:34 PM

ran a half marathon last week at San Antonio in 1:47

11/21/2009 12:42:27 PM

Quote :

"The machine at the gym reads my body fat as 7.5%. I know that is not accurate as I have watched it increase substantially since drinking >half gallon of whole milk per day. Where do you guys/girls go to get it measured"

Your BF percentage in an of itself isn't that important unless you're trying to determine a weight class for a sport. With that being said, I use the following as a guideline:

20% BF - no visible separation between muscle groups unless muscles are very large

15% BF - separation between delts and arms, back and chest are still slightly blended

12% BF - visible separation of back and chest muscles, abs start to become slightly visible

10% BF - abs are visible when flexed, clear separation of chest, back, and leg muscles.

8% BF - abs are visible even when relaxed, striations start to become visible in delts, face starts losing fat and looking angular. Arms are vascular.

6% BF - clear vascularity all over body, straitions appear in legs and chest. you look a lot smaller in clothes than when you take them off.

4% BF - striations and vascularity visible everywhere on body, tendons are visible on the face when eating. all muscles are prominently separated.

2% BF - you're dead.

11/21/2009 2:28:35 PM

Ran Lake Johnson with my brother and his g/f.

Did some buddy carrys up the hills and did some sprints and plyometric jumps and some squats during the run as well.

11/21/2009 2:45:45 PM

Quote :

"Did some buddy carrys up the hills"

gay

11/21/2009 2:59:47 PM

^ YOU

11/21/2009 3:04:32 PM

go do some buddy squats with your brother, fag. >_>

11/21/2009 3:06:47 PM

oh my....

such language

11/21/2009 3:08:29 PM

Sorry, I just really hate obnoxious Harley riders. It is the worst insult I could think of.

11/21/2009 3:14:30 PM

^ LOL

11/21/2009 3:16:08 PM

A guy at the gym just asked me if I'm a football player because I was deadlifting 130. People are so silly

11/21/2009 3:30:51 PM

did he actually say "you dead lift 130, do you play football?" or did he say "do you play football?"

11/21/2009 3:49:17 PM

He said, "Do you play football?" and I said no and then he asked if I did rugby or something and I said no, and he asked if I was training for something at all and I said no, and he looked confused and said it was unusual to see me lifting "like that" if I wasn't training toward something.

That makes more sense if you know I'm a tiny woman.

11/21/2009 3:56:57 PM

oh damn, chicks deadlifting...i would have ask if you were single, not a football player

11/21/2009 4:00:18 PM

2 mile jog today with the wife.

11/21/2009 4:00:36 PM

Wendy's, New York Pizza followed by Dairy Queen tonight.. but that's ok since it is part of my cheat day, which is actually beneficial to my exercise/diet routine. Best workout ever.

11/21/2009 5:28:41 PM