Legs

10min Warm Up Cardio
10min Dynamic Stretching

3x5x350 Dead Lifts
3x5x175 Front Squats
3x5x155 Good Mornings
3x5x16 plates Linear Leg Press
3x10x155 Lying Leg Curls
3x10x220 Quad Extensions
3x10x305 Machine Adductors
3x10x305 Machine Abductors

2x20x50 Oblique Crunches
2x20 Bosu Crunches
10min Static Stretching

12/1/2009 5:59:27 PM

i always thought the people standing up holding a weight doing side crunches were assholes but i finally tried it yesterday and it's awesome. am definitely feeling it after only doing that for 10 minutes yesterday

[Edited on December 2, 2009 at 12:12 PM. Reason : ]

12/2/2009 12:12:26 PM

they are assholes, that's more of a lower back exercise than oblique

12/2/2009 2:05:42 PM

haha

well maybe i did it wrong?


i dunno, it feels right in the right place.

12/2/2009 2:15:22 PM

meh, most people just do it wrong...any work > some work...i shouldn't judge anyways...I'm the real asshole

Chest/Back/Shoulders

60min AM Cardio

10min Warmup Cardio
10min Dynamic Stretching

3x5x250 Flat Bench
3x10x40 Incline Flies
3x5x240 Decline Bench

3x5x240 Yates Rows
3x10x100 Bent Rows
3x5xBW+20 Pull Ups

3x5x140 Standing Military Press
3x10x15 Lateral Raises
3x5x60 Supine Front Raises

2x20 Bosu Crunches
2x20 Decline Crunches
10min Static Stretching

12/2/2009 6:55:57 PM

i should really start working out again.

12/2/2009 7:32:26 PM

gonna go do another hour on the stationary bike - hopefully i can get my legs back in shape before springtime so i can register for a few triathlons!!!!

12/2/2009 7:33:03 PM

^ I'm gonna do a few sprint tris in 2010

Spin Class + 1 mile run

12/2/2009 8:43:08 PM

35 minutes cardio on elliptical
3x5x225 Dead Lift
3x5x155 Hang Clean
3x5x145 Push Press

Been working out on a M, W, F schedule for a couple of weeks. Hiked around 6 miles on Sunday, did two cardio sessions + some lifting on Monday. I'm super fat right now and need to get in better shape before snowboarding for a week in February.

[Edited on December 2, 2009 at 8:58 PM. Reason : l]

12/2/2009 8:57:36 PM

^^ i did one in july in colonial beach, va

it was fucking awesome, and so rewarding to finish it

12/2/2009 8:58:20 PM

did legs day on monday....sooo sore today!



upper body

warmup: 5min treadmill

Bench: 3x10, 8, 6x135, 155, 185
Bench: 3x3x195, 200, 205
Decline: 3x6x155, 175, 175
Dumbbell presses: 3x12x35
xball crunches: 3x20
xball ez skullcrushers: 3x12x40
xball ez bar presses: 3x12x40
bentbar pulldowns: 3x12x50
flatbar cable curls: 3x15,15,20x35
ez bar curls: 3x12x20
flatbar curl hold: 1minx35

12/2/2009 9:27:19 PM

P90X Back & Biceps. Need to do abs too, but I'll probably end up doing it tomorrow instead. Planning to get in a 3+ mile run tomorrow after that.

12/2/2009 9:35:00 PM

cardio buffet - did different machines for various times/intensities

12/2/2009 9:36:44 PM

Ran 5 miles

12/3/2009 2:18:14 AM

I've done spin class the past three days, going to switch it up and run today and possibly lift weights.

Thinking about doing a half-marathon next weekend, but haven't run more than 8 miles at a time in a couple years.

12/3/2009 10:00:35 AM

Quote :

"cardio buffet"

I'll have to steal that from now on!

Rest day
40min Cardio Buffet!

PM basketball @ NCSU outdoor courts, 6:45pm!

12/3/2009 2:08:22 PM

steal away

it's fun and keeps things interesting

12/3/2009 5:13:18 PM

yesterday:

10 min stair-stepper thing (strength program option)
stretch
11 min running on treadmill
quick back and bi's day(rowing, curls, 7's) didnt have enough time for full workoout

today: if it stays nice out, running and some b-ball at the park and chest/tri's/delts day at gym

12/4/2009 11:06:54 AM

7.5 mile run last night

Lifting and maybe a 3 mile run today

Hopefully a 10 mile run tomorrow or Sunday

12/4/2009 11:28:35 AM

Good Mornings
95x5
115x5
125x3
135x3

Press
95x5
115x3
125x3
130x3

Deadlift
275x3
315x3
335x2
365x1
390x1 (PR)
400x1 (PR)

that was this morning...
tonight will be 4x5min intervals - cover as much distance as possible (on bike)...3 min rest between

12/4/2009 3:58:49 PM

I worked for 15 hours.

12/4/2009 9:11:20 PM

Worked on Senior Design

12/4/2009 9:31:45 PM

Woohoo. 10 mile run this morning. Panthers game now.

12/6/2009 12:18:11 PM

to sore to do anything

12/6/2009 12:28:30 PM

going to a high volume routine for the next week or so just to change things up. Been eating and sleeping so much, I feel gigantic as of late. So much potential.

Legs

10min Warm Up Cardio
10min Dynamic Stretching

3x10x225 Back Squats
3x10x225 SLDLs
3x10x135 Front Squats
3x10x135 Lunges

3x20 Adductors
3x20 Abductors
10min Static Stretching

12/7/2009 9:28:09 PM

I ran 2 miles. I wasn't that tired towards the end so I think I will go longer next time.

12/7/2009 9:30:05 PM

11 miles on the stationary bike

12/7/2009 9:30:51 PM

12/7/2009 9:31:37 PM

shit that ain't nothing.

i need to get back to 20 mile rides on my bike - but doctor hasn't allowed me to do that yet

12/7/2009 9:38:06 PM

Zumba!

That shit is no joke.

12/7/2009 9:39:57 PM

Spin class.

12/7/2009 9:52:38 PM

I keep hearing everyone obsessing about Zumba. But the only times it's on the schedule are times I can't go

12/7/2009 9:55:36 PM

I'm trying to get one of my clients to up her cardio, so I told her I'd go to fitness classes with her. Today was Zumba. It was fun and I'm looking forward to next week.

12/7/2009 9:57:25 PM

Chest

10min Warm-Up Cardio
10min Dynamic Stretching

3x10x185 Incline Bench
3x10x40 Incline Flies
3x10x205 Flat Bench
3x10x40 Decline Flies
3x10xBW Dips
3x10x185 Decline Bench

3x10 Hanging Leg Pikes
3x20x50 Oblique Cable Crunch
30min Basketball
10min Static Stretching

12/8/2009 11:00:38 AM

Spin class this morning. Probably a 3 mile run after work.

12/8/2009 11:03:58 AM

only did 7 miles tonight - the whole cough/not breathing well thing kind of hampered my endurance

12/8/2009 8:21:19 PM

I am so obsessed w/zumba. awesome workout. You get to shake your ass like whoa.

But today I just did an hour on the elliptical.

12/8/2009 10:20:27 PM

Back
10min Cardio
10min Dynamic Stretching

3x10x275 Dead Lifts
3x10x205 Yates Rows
3x10x75 Straight Arm Pull Downs
3x10x180 CG Lat Pull Downs
3x10x65 Single Arm Low Cable Rows
3x10x70 Single Arm Lat Pull Downs

2x20x100 Cable Crunches
2x20 Bosu Crunches
30min Basketball
10min Static Stretching

12/9/2009 10:07:55 AM

Another hour of elliptical

And now my skinny jeans fit again! WAHOO! I think the weights were making me too bulky.

12/9/2009 10:11:53 AM

I'm gonna go run like 6 or 8 miles. Freaking Senior Design has knocked me off my path.

I think I'm about to start cutting bf again, soon.

12/9/2009 10:30:19 AM

Slacker!

12/9/2009 10:31:45 AM

SHHHHHH.

It was only for a week. I feel like a fat ass now

OMG IM SO FAT

/WRIST

12/9/2009 10:32:47 AM

you are definitely the fattest person I have ever met in my life aaron. definitely.

12/9/2009 10:34:34 AM

Ran 7 miles monday and 7 more last night. Trying to muster the motivation to do it again today, lol.

12/9/2009 10:35:57 AM

Where did all this Fareako hate come from?

12/9/2009 10:36:04 AM

^^^^ Good god. At this rate you're going to need a crane to leave your apartment.

But don't worry, there are tons of chubby chasers in this town.

[Edited on December 9, 2009 at 10:37 AM. Reason : .]

12/9/2009 10:37:00 AM

haha pwnt

12/9/2009 10:44:54 AM

Now I'm gonna have to run like 10 miles.

12/9/2009 10:48:48 AM

whatever motivates you to exercise

12/9/2009 10:49:51 AM

idk if its good for those thunder thighs to rub together for that long

12/9/2009 10:50:05 AM