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

sorry for the double post (and I can't seem to delete the earlier one)

11/21/2009 5:29:40 PM

^I cheat at least once per week, so yummy!

Traps/Arms

10min Warm Up Cardio
10min Dynamic Stretching

1x16x175 Power Cleans
3x10x365 Haney Shrugs
1x18x135 Sumo Squat High Pulls

1x17x255 Floor Press
3x10x30 OH DB Extension
1x18x100 V-Bar Push Downs

1x18x50 Pinwheel Curls
3x10x25 Spiderman Curls
1x18x25 Cable Concentration Curls

2x20x110 Cable Crunches
2x20x50 Oblique Cable Crunches

10min Static Stretching

11/22/2009 1:00:06 PM

Cheat meals are good for mental health, especially if you schedule them for certain days.

11/22/2009 1:05:52 PM

I just ran three miles.

11/22/2009 1:50:14 PM

Im about to do 5 in a few hours

11/22/2009 2:19:07 PM

Chest and shoulders.

Then shoot around. By the way, there was some knucklehead on here last year who said he'd give me $100 if I could make 50 old college line 3-pointers out of 100. I want to collect that please. Any indoor court that we can both get to. I took 100 today and made 74. I could use some extra cash.

Whoever bet me that, you can come forward.

(and no, that doesn't mean I'm good at actual basketball... just that I can shoot well with no defenders around)

[Edited on November 23, 2009 at 11:21 AM. Reason : x]

11/23/2009 11:20:43 AM

Did an 800 yd swim in the pool this morning and came to the conclusion that I SUCK AT SWIMMING.

It was a split:

25 under water
375 free style

don skin diving equipment (mask, snorkel, booties, fins)

25 under water kicking only
375 kicking only

Another stipulation was not touching the wall the entire time. Took me about 15 minutes for the whole thing. SUUUUUUUUCKED.

...I like air.

11/23/2009 1:28:12 PM

Legs

10min Cardio
10min Dynamic Stretching

1x18x345 Dead Lifts
1x17x175 Front Squats
1x18x145 Good Mornings
1x18x15 plates Leg Press
3x10x160 Seated Leg Curls
3x10x220 Leg Extensions
3x10x305 Machine Adductors
3x10x305 Machine Abductors

20x Bosu Crunches
2x20x50 Oblique Cable Crunches
10min Static Stretching

Donated platelets for 2hrs afterwards w/ my sister. Only last 45min before nearly blacking out after a vasovagal reaction. Scared myself into shock after my BP was too high on the intake process. Bleh, feel like death atm.

11/23/2009 2:08:14 PM

beat my dick

11/23/2009 3:11:18 PM

I've noticed my cardio/warmup intensity has been going up without my trying. A month ago, I wouldn't be sweating much when I got done and i'd keep my heart rate around 140bpm. Today I noticed that it was up more around 160, and I was sweating like was wearing a sweater in august. I had noticed a steady increase in the bpm and sweat, but today was an extreme. But I am also going a good amount farther in the same amount of time. I guess I just didn't expect to see this much of an increase so early on, especially considering I am really not trying to push myself in that aspect (I'm just trying to get in everyday and do something for 30 minutes before I lift)


aaaanyway, I did that 30 minute warm up, and then did chest- I threw in some db chest work into the routine last week, and continued it today. My tri's were done before I got into the tri-blaster section so that was a waste of time (turned out to be more of a stretch), but all said and done, it was a good trip to the gym today

11/23/2009 3:43:08 PM

got my ass kicked on this thing:

11/23/2009 9:20:35 PM

oh shit... that looks intense.

11/23/2009 9:21:31 PM

How do you guys juggle leg workouts and cardio?

I usually do running or biking but I try not to do either too close to leg workout day out of fear of not giving myself enough recovery time.

11/23/2009 9:24:48 PM

^^^yeah that AND made those guys look like idiots

my client wanted to do her sit-ups facing you to see if they'd keep falling over haha

[Edited on November 23, 2009 at 10:26 PM. Reason : ]

11/23/2009 10:26:39 PM

CrossFit's "Nancy"

5 rounds

400m run
15 x overhead squats (65)

11/23/2009 10:29:49 PM

cleaning out my dad's house for 3 days in a row has been making me way too tired to workout

did some stuff sat, hopefully will do something tomorrow in prep for turkey day

11/23/2009 10:45:55 PM

^^ Nice! 65lbs is as RX'd for the women, right? What was your time?

11/23/2009 11:00:30 PM

95 for men, 65 for women, yeah.

First 2 rounds unbroken at 55, it felt easy. I added 10 more. The rest of the rounds weren't bad, 10 unbroken, then 5. My runs obviously slowed as the weight increased.

21:37

11/23/2009 11:43:27 PM

I did 75 lbs the few times I did it. I can do 95 lbs OVH Squats, but I don't know that I can do 75 of them while running over a mile. At 75 lbs I can do them straight through without putting the bar down which helps the time tremendously.

[Edited on November 24, 2009 at 9:45 AM. Reason : s]

11/24/2009 9:44:44 AM

6 miles in 52 min. This cold is kicking my ass. Today was supposed to be a long run. Can't do it.

11/24/2009 10:04:19 AM

Chest/Back/Shoulders

10min Cardio
10min Dynamic Stretching

1x18x245 Flat BB Bench
1x18x235 Yates BB Rows
1x18x175 Military BB Press

3x10x45 Incline DB Flies
3x10x75 Straight Arm Pull Downs
3x10x15 Lying Lateral DB Raises

1x18x235 Decline BB Bench
1x18x200 Supine Close Grip Pull Downs
1x18x30 Supine Front DB Raises

2x20x110 Cable Crunches
2x20x50 Cable Oblique Crunches
10min Static Stretch
Possible PM Basketball @ NCSU ~6pm Outdoor Courts, be there!

11/24/2009 3:44:47 PM

I ran 2 miles and then did yoga for 30 minutes.

11/24/2009 4:00:23 PM

You are mom.

11/24/2009 4:08:10 PM

friendly pickup game of basketball, 6 of us so far, 6:45pm, outdoor courts @ ncsu, anyone is welcome to join

11/24/2009 5:39:15 PM

Weighted Pull-Ups 5x5
Weighted Chin-Ups 3x8

Standing Press 4x3-5

Double Under Practice

21-15-9
DB Squat Thruster (right arm), 30lb
DB Squat Thruster (left arm), 30lb
Pull-Ups
8min 35sec.....slooowww (DB's suck)

11/24/2009 7:31:54 PM

Yesterday:

Spin class at 6:15am
3 mile run at 5:30pm
Lifted after that

11/25/2009 10:28:18 AM

Ran a short two-miler in 12:45, still a little slow for my liking, but shaved off 45 seconds from the last two-miler I ran.

11/25/2009 12:23:29 PM

I ran, coughed, walked, ran, coughed, walked

11/25/2009 12:30:27 PM

^damn, slow down girl.

Last night did a set of incline bench and tricep pushdowns. Today, sitting in a car for 10 hours

11/25/2009 12:41:57 PM

6.2 mile run in the drizzle, my nizzles

11/25/2009 4:13:17 PM

walked just about everywhere it seems...in 3in heels.

11/25/2009 7:27:10 PM

BULKED

11/27/2009 1:24:28 AM

ran for half an hour. Then stuffed my gd face :/

11/27/2009 1:25:09 AM

Ran 2.5 miles

11/27/2009 1:42:03 AM

Ran yesterday, probably going to run today. Way too much food.

11/27/2009 8:54:57 AM

worked out in the hotel gym


1mi run

dumbbell presses: 3x10x50
dumbbell flies: 3x10x25
Incline Dumbbell Presses: 3x10x40
Dumbbell Pullovers: 3x12x35
dumbbell kickbacks: 3x12x20
DB open curls: 5x5x25
DB hammer curls: 5x5x25
DB Iso Curls: 3x10x25
DB arm curls (palm up) 2x50x5
palms down 2x50x5

Med ball Xball Crunches: 3x25x8lbs
Xball Oblique Twists 3x15 (each side)

cooldown: 10min elliptical

11/27/2009 10:55:05 AM

BULKED

11/27/2009 8:00:00 PM

Hubs and I hiked the sycamore trail at Umstead

11/27/2009 9:21:35 PM

for those of you who want to come to my free classes, here's the new schedule:

12/6: cardioboxing
12/13: no class
12/20: power drills
12/27: yogalates

classes are now SUNDAYS at 5:30PM in clubhouse at preston's reserve in cary

11/28/2009 6:25:11 PM

25 minutes on the treadmill
10 on elliptical
~50 pushups
~40 bicep curls
~60 cable rows

11/28/2009 7:02:44 PM

i may come on the 27th!!

11/28/2009 7:03:41 PM

chest/core circuit

4 sets of 12 on the bench with 155 mixed in with 4 sets of 25 hanging leg lifts
4 sets of 30 pushups with my feet elevated mixed with 4 sets of 12 standing dumbell side bends
4 sets of 12 machine flies at 120 mixed with 4 30 second flutter kicks
threw in a few sets of 50 crunches at the end

I wasn't planning on doing a circuit but I forgot that the gym closes at 6 on Saturdays.

11/28/2009 7:26:20 PM

BULKED

11/29/2009 12:00:33 AM

BULKED

11/30/2009 11:04:16 AM

need to attempt 2 a days practices on MWF..... it's those morning ones that are gonna kill me.... (6am)

11/30/2009 11:14:30 AM

deBULKED pre workout....even did cardio! we gonna ball tomorrow or tonight?

Traps/Arms

10min Cardio
10min Dynamic Stretching

3x5x180 Power Cleans
3x10x365 Shrugs
3x5x135 Clean & Jerks

3x5x255 Floor Press
3x10x35 OH DB Extensions
3x5x100 V-Bar Push Downs

3x5x95 Standing Bicep Curls
3x10x25 Spiderman Curls
3x5x50 Pinwheel Curls

2x20xBW+20 Hanging Leg Raises
2x20 Bosu Crunches

10min Static Stretching
50min Cross Training
10min Static Stretching

11/30/2009 11:15:28 AM

Besides some early morning running on a couple of the days, I didnt get to work out at all from about Wed-Sun..ready to get back in the gym tonight.

11/30/2009 1:20:21 PM

one hour on elliptical

yoga later

11/30/2009 2:54:37 PM

drew around my belly button in lipstick, kissed my pecker with it and made believe it was real lips
tried to find a way to force clarified butter through a bacon-salt/lard emulsion without leaving behind any smokey flavoring or salt. failed miserably and deliciously
attempted to deep fry a jar of vienna sausages. SUCCESS. slipping into temporary joy-coma at the moment

11/30/2009 3:04:24 PM