121

12/16/2009 6:08:01 PM

i think my actual squat form is good

i usually try to see if i can get my butt to ouch the ground (of course i don't get that far)
and it realllly burns in my booty
i <3 squats
even the quick squats i do with the free weights i <3


but im gonna try it with free weights soon (the big bar)
might need some support though

[Edited on December 16, 2009 at 7:03 PM. Reason : dgfdgf]

12/16/2009 6:57:27 PM

Joie's cake is on fire ITT

12/16/2009 7:18:33 PM

Quote :

"i usually try to see if i can get my butt to ouch the ground (of course i don't get that far)"

i'm no expert, but i think this is a really bad idea. i dont think you should go any farther than just past parallel. going too deep raises the risk of knee and back injuries

theDuke866 said:

Quote :

" 3 continuous cycles of 10 pull-ups, 15 push-ups, 15 glute-ham sit-ups, 15 back extensions, 15 bodyweight squats"

did you mean air squats here or did you really warm up for CFT by doing 45 bodyweight squats? if the 2nd, dont you think that is bit of overkill for warm up?

just curious


anyway, today for me:
21-15-9-3
50-60 lbs weight assisted pullups and pushups with feet up on a bench

12/16/2009 9:14:27 PM

5 mile run

12/17/2009 12:38:44 AM

20 min treadmill
20 min bike
20 min step ups
abs

12/17/2009 12:51:34 AM

^^^ air squats. no weight.

today:

21 pull-ups
21 handstand push-ups (*HSPU)
18 pull-ups
18 HSPU
15 pull-ups
15 HSPU
12 pull-ups
12 standing military press (95 lbs)
9 pull-ups
9 military press
6 pull-ups
6 military press
3 pull-ups
3 military press

** I can only do about 10-12 true HSPU (and i usually don't bother unless i have a spotter to hold my feet up against a wall, though not necessarily assist the press). I did all those HSPU with my ankles resting on a Smith machine bar, both for stability and to assist the lift once my shoulders were too fatigued.

12/17/2009 1:16:15 AM

Rest Day

did some basketball for cardio for about 30 minutes...touched the rim 6 out of 10 tries! Getting there!

12/17/2009 12:07:51 PM

^^instead of the smith machine HSPUs, try decline push ups using two benches when no one is around to hold you in position

put the benches in an incline position running parallel to each other with some room in between. put your feet up top and hands on the seats so when you do a push up your head dips below where your hands are on the benches

I failed at trying to find a pic

12/18/2009 12:45:55 AM

10min treadmill warmup

bench:
8x135
5x155
5x185
3x205
1x215

Weighted Leg crunches: 3x15x12.5

Dumbbell Bench: 3x10x40,45,45
Plate Presses: 3x15x35,45,45
Weighted Leg Lifts: 3x15x12.5

Decline Machine: 3x15x100
Tricep Cable Kicks: 3x15x5
Standing Flex Twists: 3x12xeach leg
Pushups: 1x20

12/18/2009 12:54:56 AM

Uh, uh, uh.

I ran.

I ran so far away.

I need someone to introduce me to weights.

12/18/2009 12:56:39 AM

hi.

12/18/2009 12:59:51 AM

30 min treadmill

biceps & back

15 min step ups

15 min treadmill

abs

12/18/2009 1:04:50 AM

^^^^^ i'll have to try that out, but i have a hard time seeing how that would really be a substitute for HSPUs. I'll reserve final judgement until I try it, but would I think hanging feet over a Smith machine bar would be better.

Of course, real, unassisted (or at most a balance spotter) HSPUs are an awesome exercise, but there's no way in hell I could do the volume required for that workout. not even close.

12/18/2009 1:09:13 AM

not a substitute, but something fun that will challenge your range of motion

and it looks really cool

then you can work up to these:



[Edited on December 18, 2009 at 1:40 AM. Reason : .]

12/18/2009 1:33:11 AM

lifted this morning. hopefully getting a run in this afternoon.

12/18/2009 9:30:20 AM

spinning class tonight

12/18/2009 10:01:50 AM

Today's Training:

Barbell Work
Squat: 315 3x5
Standing Overhead Press: 160 3x5
Power Clean: 165 5x3

Metabolic Conditioning
Circuit of: 6 Kettlebell Turkish Get Ups (3 each arm, alternated) + 12 KB swings + 20 Medicine ball slams. 45 second rest break. Repeated 4 times.

[Edited on December 18, 2009 at 12:50 PM. Reason : .]

12/18/2009 12:48:49 PM

Ate a dozen hot and fresh Krispy Kreme Donuts...

12/18/2009 1:11:48 PM

Anyone have a good HIIT workout I can do at the gym? Was going to run outside but with the rain/sleet/cold I have 0 desire.

May do something like stairclimber, but wouldn't mind doing sprints.

12/18/2009 3:25:50 PM

leg/core circuit

4x12 sets of smith machine squats with 4x25 sets of hanging leg lifts
4x12 sets of machine leg extensions with 4x45 second flutter kicks
4x12 sets of machine leg press with with 4x12 dumbell side bends
4x12 sets of machine calf extensions with 4x50 crunches

Usually I don't like using machines for everything but I've got bad knees and don't want to wreck them before I go skiing (again). That said, the same workout left me sore for 3 or 4 days when I did it last Friday.

12/18/2009 8:44:40 PM

Mobility work
Squats 10x3 (65% 1RM, 30 sec rest)
Bench 3x3
Dips 2x15


10-9-8-7-6-5-4-3-2-1
Deadlift, 275lb
Burpees
15min 30 sec.

12/18/2009 9:54:18 PM

30 min treadmill

shoulders

30 min step ups

leg lifts

12/19/2009 12:12:37 AM

Quote :

"^^instead of the smith machine HSPUs, try decline push ups using two benches when no one is around to hold you in position put the benches in an incline position running parallel to each other with some room in between. put your feet up top and hands on the seats so when you do a push up your head dips below where your hands are on the benches "

or just put your feet on a bench and stick your butt up in the air



oh and today i drove 9 hours to raleigh from fl in driving pouring rain the entire time and still managed to average over 70 mph.

does that count as my workout?

[Edited on December 19, 2009 at 12:31 AM. Reason : a]

12/19/2009 12:31:03 AM

using 2 parallel benches allows your head to dip past your hands (there's no floor in the way)

12/19/2009 12:37:30 AM

tru

12/19/2009 12:43:01 AM

Warmup: 0.5mi on treadmill

Assisted Chinups: 4x10x100,85,70,60
Lat Pulls: 3x10x42.5, 50, 60
Shoulder Press: 3x12x30,40,50
Bent Bar Cable Bicep Curls: 6x15x15,20,25
Front Raises: 3x10x10
Lateral Raises: 3x10x10
Side Raises: 3x10x10

Stair stepper 20min (damn this one is tough)
Bike 10min
Treadmill 35min


Abs: 15min

weighted Xball crunches: 3x20x14lb med ball
Xball oblique twists: 3x1min each
reach for hte sky crunches: 3x15x14
bicycle crunches: 3x20


good day

12/19/2009 5:19:00 PM

^

You can bench 215lbs but front raise 10?

12/19/2009 5:29:15 PM

215 was my max, this was just to kinda keep the blood flowing i guess. I've never really tried to max out a front raise before.....next time ill give it a shot and get back to you


[Edited on December 19, 2009 at 5:39 PM. Reason : don't make fun of my workout routine!!!! lol]

12/19/2009 5:38:56 PM

Like this begonias?
http://exrx.net/WeightExercises/DeltoidAnterior/BWDeclinePikePress.html


Yesterday....

first day since the pig flu...

squats, deads, bench, pullups, mp's, curls, tri extensions

Today...

DOMS. I had a x-mas party to go to this afternoon, and I could hardly walk or sit . I was going to swim after the lunch party, but I stayed too long

12/19/2009 7:40:06 PM

Today:
Zumba
3-mile run

12/19/2009 7:54:29 PM

5 hours of mallwalking

12/19/2009 7:57:38 PM

5 rounds of 15 thrusters and 1/4 mile run

12/19/2009 8:28:37 PM

http://www.warriordash.com

who's in?

you get a helmet!!

12/20/2009 12:13:45 AM

i haven't worked out in weeks. i've been unmotivated since i found out i got a gluten allergy but i suspect my energy levels are lower from it too since i can't have the things i could have before.

must.start.back.at.gym.

12/20/2009 12:16:55 AM

^^ looks kinda gay

12/20/2009 1:04:15 AM

Quote :

"Like this begonias? http://exrx.net/WeightExercises/DeltoidAnterior/BWDeclinePikePress.html"

YES!!!!

^you're obviously not a warrior

[Edited on December 20, 2009 at 1:23 AM. Reason : ]

12/20/2009 1:22:19 AM

day 1, 100 pushups a day for 100 days

12/20/2009 2:50:36 AM

Quote :

"You can bench 215lbs but front raise 10?"

i don't see the point in doing super heavy front raises with dbs especially, i see these guys cheating like hell to toss some 30+lb db up there, sure you got it raised, but with all that momentum of force coming from other sources, i'd rather do a controlled 25lb raise

12/20/2009 7:40:43 AM

smart
rotator cuff problems are going to destroy the cheaters on that mess. i mean we've always got the hacksquat machine and benchpress for showing off, no need to expand into therapeutic exercises

12/20/2009 8:00:20 AM

Quote :

" smart rotator cuff problems are going to destroy the cheaters on that mess. i mean we've always got the hacksquat machineDeadlift and benchpressSquat for showing off, no need to expand into therapeutic exercises "

12/20/2009 8:46:35 AM

Just ran two miles. Maybe will lift later.

12/20/2009 1:09:51 PM

http://www.warriordash.com/

That looks fucking sweet. When is it? I see

Quote :

"5/22/2010 - Southeast"

so maybe I'll be all healed up by then

[Edited on December 20, 2009 at 2:11 PM. Reason : link]

12/20/2009 2:08:55 PM

^ I am fucking doing that.

12/20/2009 2:14:45 PM

holy shit

i want to do that

12/20/2009 2:17:24 PM

YES. I want in. I might be the smallest warrior ever.

12/20/2009 2:25:54 PM

It looks like an extreme hash.

We should have a TWW Warrior TEAM

TWWWT

12/20/2009 2:36:28 PM

i think i could rock out that leap frog

12/20/2009 2:39:16 PM

Love it. I'll totally make TWWWT T-shirts.

12/20/2009 2:50:43 PM

This obviously needs to happen.

And there obviously needs to be a FB group, lol.

[Edited on December 20, 2009 at 3:07 PM. Reason : Going to go lift with Peter]

12/20/2009 2:59:32 PM