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12/20/2009 3:07:02 PM

w00t w00t

i did squats today using free weights and OMG
i started out with 40 lbs b/c im a big wuss and was scared
then i pushed it up to 50
then 60
and finally 65
(each at 15 reps)

i probably could have gone 75 or 80, but i wasnt quite comfortable with it yet.

but yes, i can totally tell the difference.
i worked almost as hard with half the weight

i dont think i got as good of a leg workout today as i normally do, but like i said...i went a little easier on myself than normal.



i also did freeweight dead lifts (50 lbs) and my back is hurting again
maybe i need to go lower?
im relatively positive my form is good (i watch in the mirror)


but thank you tdub
i will be using freeweights from here on out

[Edited on December 20, 2009 at 6:46 PM. Reason : i use way too many smileys]

12/20/2009 6:40:45 PM

no such thing as too many smilies

bitchez luv smilies

12/20/2009 6:48:08 PM

bitchez luv lucyinthesky

[Edited on December 20, 2009 at 6:52 PM. Reason : ]

12/20/2009 6:52:37 PM

12/20/2009 6:53:15 PM

Yay Joie! I was scared of free weights too. Then I tried them. Then I switched gyms because my old one didn't have a squat rack.

12/20/2009 7:02:35 PM

45 minutes of elliptical
4 hours of shopping

12/20/2009 7:08:52 PM

ran for about 40 mins or so.

12/20/2009 7:25:51 PM

Quote :

"TWWWT"

HELL

FUCKING

YEAH

12/20/2009 8:45:45 PM

i joined the gym again

and continued the 100 pushup 100 day challenge

owww

12/20/2009 8:50:11 PM

^^ This is so happening!

[Edited on December 20, 2009 at 8:50 PM. Reason : Also, did back and bis and abs with Peter after I ran 2 miles on my own]

12/20/2009 8:50:14 PM

ran a couple miles with the dog. i felt like death afterward. i need to do this more often.

12/20/2009 8:51:44 PM

Quote :

"i also did freeweight dead lifts (50 lbs) and my back is hurting again maybe i need to go lower? im relatively positive my form is good (i watch in the mirror)"

Romanian Deadlifts? Are you making sure to keep your knees slightly bent and push your hips/ass back? If done properly you shouldn't feel it too much (negatively) in your back...should be mostly hamstrings and maybe a little in your glutes.

12/20/2009 9:40:00 PM

i can feel it in my glutes for sure.
hamstrings second.


i never feel it in my back until im done


and i am very aware of my form and unless i am totally wrong, its good.
someone told me that lower back pain is common with deadlifts because its working out your back too.

i took this with a grain of salt.

[Edited on December 20, 2009 at 9:44 PM. Reason : ^so yeah, i am keeting them bent and shifting my ass outward ]

12/20/2009 9:43:53 PM

Would you say it's pain or just soreness? Are you hyper-extending when you stand?

[Edited on December 20, 2009 at 9:46 PM. Reason : ]

12/20/2009 9:45:06 PM

lol, this is going to sound bad.....

i don't know.

the thing about it is is that it goes away like soreness would, so i guess it could be that..

the only problem i feel like im having now is that its radiating up my back a little more than usual.
i wont have another leg day until thursday or after xmas so i guess we can see how it goes....

[Edited on December 20, 2009 at 9:47 PM. Reason : ^i could be hyperextending! i never thought about that. ]

12/20/2009 9:47:34 PM

how often do you stretch your glutes and hamstrings? Could possibly be tightness in those, especially if you're noticing the pain/soreness primarily AFTER lifting and not during.

Next time you do them make sure you're not hyper-extending. If it bothers you in the meantime, I would do some hamstring stretches and glute/piriformis stretching (and foam rolling if you know how, if not look it up)

Glute stretch:
http://www.ehow.com/how_2171710_stretch-your-glutes.html

Foam Roll:
http://www.bodyspex.com/Exercises.aspx?ExerciseArticleID=5

[Edited on December 20, 2009 at 9:54 PM. Reason : ]

12/20/2009 9:51:48 PM

thanks dude

[Edited on December 20, 2009 at 9:55 PM. Reason : ^and not nearly enough...i usually consider my cardio stretching ]

12/20/2009 9:55:36 PM

Anytime

I'm surprised your e-partner hasn't brought you into the gym for a "stretching" session already

12/20/2009 9:59:51 PM

WE JUST STARTED E-PARTNERING OK?!

stretching is like 3rd base

12/20/2009 10:18:23 PM

you know

im glad you mentioned that packman

12/20/2009 10:27:45 PM

girrrrrrrrrl

I'll foam roll your piriformis ANY TIME

12/20/2009 10:30:10 PM

STRETCH MY GLUTES GIRRL.

dat butterfly stretch

12/20/2009 10:34:04 PM

15 min treadmill

chest and triceps

30 min step ups

10 sets of leg lifts


took me awhile to get up from the legs lifts because my arms kept collapsing on me

12/21/2009 5:11:49 PM

Ran from my house to ThePeter's house (4 miles) in 28:40.

Lifted with Peter when I arrived:

Chest, shoulders and triceps.

12/21/2009 6:34:47 PM

Warmup: 5min treadmill

legs circuit, bunch of light weights but try to go through everything quickly


Free squats: 2x15x70
Step Ups: 2x10x70
Leg Extensions: 2x90x12
Leg kick crunches: 1x25
Single Leg Press: 2x15x90 ea. leg
Deadlift: 2x15x60
Crunches: 2x25
Bosu Leg-ups 1x30 secs
some exercise, idk what its called, you get in a pushup position, then kick ur legs up to ur chest, then back down again.
Planks: 1min stationary

12/21/2009 8:33:59 PM

Quote :

"Ran from my house to ThePeter's house (4 miles) in 28:40. "

NICE

12/21/2009 8:35:01 PM

set a PR of 405 on the DL...I think I can do better

also did some front squats, weighted pull ups and flat bench, had a great time

12/21/2009 10:15:42 PM

err haha I did some cardio today!

[Edited on December 21, 2009 at 10:45 PM. Reason : whooopsies]

12/21/2009 10:40:14 PM

ok, so in my "prime" iwas running about 9.5-10 miles nonstop (when i say run-it was pretty slow about a 9-10 min mile)
i stopped ...i dont know why but i did. I think i wanted to focus more on weightlifting for a change..
im getting back into it slowly.

about 3 weeks ago I was huffing at 1 mile
but now im back up to 2.5 miles (and i probably could have gone a bit longer, but i didnt...for no good reason).
(at 1.5/2 incline)
makes me happy its progressing nicely...once i hit the 7 or 8 mile mark ill be happy


also just as a side note.
from the legs i did yesterday, my butt is not sore AT ALL.
but the my hamstrings are pretty tight.
so its a trade off

12/21/2009 11:01:23 PM

i've never not huffed after a mile

12/21/2009 11:25:32 PM

Did everything porcha did, except more pullups and a whole bunch less weight on the deadlift and bench press.

[Edited on December 21, 2009 at 11:34 PM. Reason : .]

12/21/2009 11:32:27 PM

anyone have any recommendations for some good earphones for working out?

12/21/2009 11:40:20 PM

Spin class.

For working out, I like using the headphones that wrap around your ear. Much easier keeping them in than ear buds.

12/21/2009 11:42:55 PM

I also recommend ear phones that wrap around the ears as well. They sell them in the bookstore among other places for like 10 bucks.

Did chest and a little bit of tri and shoulder with Fareako. Cut it short because he had to roll out early.

Also made TheWolfWeb Warrior Team (TWWWT) facebook event

http://www.facebook.com/event.php?eid=219895510123&index=1

12/22/2009 12:29:20 AM

Joie

Did you just do Squats and Deadlifts for your leg day?

Might want to add in some weighted lunges or step-ups. If you already do those than disregard my suggestion

12/22/2009 8:11:46 AM

I really think it's impossible to get up early and work out sometimes. It just doesn't work for me.

12/22/2009 8:12:56 AM

^3 At first when I saw your event I didn't look at the website and was like ehhhhh idk.... But now I'm like "oh yes"

I think I could kill the muddy mayhem and leapfrog

12/22/2009 8:17:57 AM

^^^^ I may just have to do that. It sounds ridiculously similar to a Muddy Buddy, but kind of better since Warrior Helmets are involved.

http://www.muddybuddy.com/index.php

12/22/2009 8:48:20 AM

That looks pretty awesome.

12/22/2009 8:51:21 AM

S9HD from motorola if you have something that can use bluetooth

Quote :

"anyone have any recommendations for some good earphones for working out? "

12/22/2009 8:56:30 AM

http://www.usatf.org/routes/view.asp?rID=340993

Doing this route today. Will post time when I get back.

[Edited on December 22, 2009 at 2:41 PM. Reason : Fuck, I missed the palindrome. ]

12/22/2009 2:41:14 PM

35 minutes on the elliptical machine
4 sets of calf raises
4 sets of leg presses

12/22/2009 3:17:56 PM

Quote :

"Did you just do Squats and Deadlifts for your leg day? Might want to add in some weighted lunges or step-ups. "

no sir.
i did squats, followed by weighted leg press, then deadlifts, then seated hamstring curls, then glute kickbacks (i think thats what theyre called), and then ended up getting on the stair step machine walking two steps at a time for 15 minutes.
then 20 min on the elliptical cool down.

Quote :

"Also made TheWolfWeb Warrior Team (TWWWT) facebook event http://www.facebook.com/event.php?eid=219895510123&index=1"

YES!

[Edited on December 22, 2009 at 3:40 PM. Reason : YES]

12/22/2009 3:38:27 PM

Turns out the place is only 5 and a half hours away, which is about what I figured anyway. Pretty much just south of the NC-TN border

[Edited on December 22, 2009 at 3:45 PM. Reason : FUCK, WASTED 22K]

12/22/2009 3:45:01 PM

Have you done it before? Doesn't seem too bad distance wise, but I'm sure they make up for it in obstacles.

[Edited on December 22, 2009 at 3:45 PM. Reason : o]

12/22/2009 3:45:46 PM

i bet its a lot harder than i think

but i dont care...it looks freaking AWESOME

12/22/2009 3:46:44 PM

Did a 5k instead. My knee started hurting at the 2 mile mark.

Finished in 20:35

12/22/2009 3:47:11 PM

I would like to ask begonias to please help me train for said TWWWT event

12/22/2009 3:47:31 PM

It doesn't actually look that hard. Here's a helmet cam of last year's race somewhere. I'm sure its as hard as you make it though

http://www.youtube.com/watch?v=D1ZUcTqymio

Yeah I'll need help from her on learning how to train my cardio with my busted knee

Though I suppose I could ask my physical therapist, haha

[Edited on December 22, 2009 at 3:49 PM. Reason : ^]

12/22/2009 3:48:37 PM