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12/22/2009 3:50:58 PM

Quote :

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

I'll train your ass.

12/22/2009 3:52:41 PM

40 minutes of elliptical

Maybe yoga later

12/22/2009 3:53:24 PM

yeah, when i can run you can train me. before then i need to know how to deal with shit like bikes and ellipticals

12/22/2009 3:53:52 PM

Pete, she moved her classes to Sundays at 5:30... You should start going with me and Laurie

12/22/2009 3:55:01 PM

My knees are complete shit, but biking has never bothered them.

12/22/2009 3:55:40 PM

Soccer game yesterday

Soccer game today

12/22/2009 3:56:48 PM

^^Yeah, that's what my PT has me warm up on. I had ACL reconstruction surgery in October and still going through therapy for it. I'm scheduled to start jogging February 9th or so.

^^^What class?

[Edited on December 22, 2009 at 3:57 PM. Reason : ^^^]

12/22/2009 3:57:38 PM

her exercise classes.. she switches between cardio and yoga

12/22/2009 3:59:06 PM

cool, lemme know when youre going next. Sundays are much easier to do than weekdays

12/22/2009 4:00:57 PM

i wanna go!

i can do sundays

12/22/2009 4:05:07 PM

^2 Probably not til after the new year due to holidays and stuff... I'm sad I'm gonna miss the one on the 27th, that'll be the 3rd week where I couldn't go

12/22/2009 4:05:56 PM

It's yogalates this week right? I am going to try to be there.

12/22/2009 4:07:27 PM

I've been working in flutter kicks for a few weeks and somehow have managed to pull the same groin muscle twice in a one week span.

12/22/2009 4:07:41 PM

well yeah, i wont be back till the 31st anyway

12/22/2009 4:07:41 PM

Yeah I think yogalates is the 27th


Power drills and cardioboxing are my fave days... I haven't been to a yoga one in a while

12/22/2009 4:08:39 PM

5:30 step class w/ begonias

12/22/2009 4:08:47 PM

15 min treadmill

legs & calves

5 sets of standing knee raises

30 min treadmill

12/22/2009 4:22:13 PM

How many days a week should you typically workout to lose weight/build muscle



strength training: x days


weight loss (cardio): x days?


I was guessing 3 days for weights, and probably 5-6 days for cardio. Is that about right?

12/22/2009 4:34:35 PM

Had Fareako and his brother do a speed super set shoulder workout because they were on a time table. Then did some more shoulder stuff on my own after they left.

Included

Dumbbell shoulder raises
Barbell shoulder raises
Barbell Front raises
Dumbbell deltoid raises (front and side)
Grenade Box shoulder presses
Dumbbell Military press (sitting and standing)
and a few sets of incline dumbbell press

Tried out some 'yoga ball - dumbbell' pushups too

[Edited on December 22, 2009 at 5:25 PM. Reason : those were interesting]

12/22/2009 5:23:42 PM

Don't forget those ball/dumbell balance push-ups.

Those were pretty intense.

WORD.

12/22/2009 5:24:48 PM

rest day
finally

12/22/2009 6:27:35 PM

JOIE
I would try and throw in some weighted walking lunges...ditch the hamstring curls. You could also try moving your feet up on the leg press (so your toes are off and just your heels are off)...it will put more emphasis on your hamstrings/glutes. But really all you should need are squats, deadlifts, lunges and/or variations of those.

Quote :

"How many days a week should you typically workout to lose weight/build muscle strength training: x days weight loss (cardio): x days? I was guessing 3 days for weights, and probably 5-6 days for cardio. Is that about right?"

Depends on how good your nutrition is. If it's in order, you don't really even need cardio (from a weight loss standpoint).

From a more realistic standpoint, I would say 3-4 days of weights (depending on if you do upper/lower split or full body) and 3 days of cardio (1-2 interval training, the other(s) more moderate) should be more than enough.


as a complete sidenote:
begonias just threw her dirty sock in my face at the gym after doing step class



[Edited on December 22, 2009 at 7:18 PM. Reason : ]

12/22/2009 7:17:57 PM

^yeah i do both of those
thanks though
walking lunges are my heat but i only do them every other leg day.
and i read somewhere you to go as far up as you can on the leg press to really feel it in the butt

im thinking about lowering my weights and increasing my range of motion.

12/22/2009 8:59:11 PM

^^haha

12/22/2009 9:22:56 PM

i hear she got stanky feet

12/22/2009 9:24:06 PM

linda, what gym are you at?

i'm at rapid fitness downtown and i like it. well when i go. i've been lazy.

12/22/2009 9:24:48 PM

^^nga plz, my shit's like roses

^Lifestyle in Cary ]

12/22/2009 9:35:31 PM

Join us, Cassie.

join us

12/22/2009 9:43:38 PM

Doing full body this week

mid morning

deads
squats
(sat on a bench)
flat bench
pullups
hspu's
bent over rows
tri's/bi's


evening

sprints in the back parking lot
debated w/ other trainer as to the race of a new female trainer (is she asian, indian, injun, or caucasian?)
ran into buddy I grew up w/ who is visiting from Alaske

12/22/2009 10:17:42 PM

^do you usually do deads before squats? (or were you just listing the exercises you were gonna do?)

12/23/2009 4:31:26 AM

waaaaaaaaaaay too early

12/23/2009 8:17:56 AM

i just lugged 7 wrapped christmas presents and all my stuff for the next few however many days to the car.



that's enough of a workout for me for like 3 weeks.

12/23/2009 8:19:14 AM

That was the order i did every thing yesterday.

I've been doing full body since I came back from the flu last week. With the holidays and gym closings, it's hard to really plan till the new year. The last time I worked out, I focused on the squat. This time, I focused on deads w/ a lower reps moving to singles. Back squats were used here more as supplementary work, and w/ a higher rep count.

[Edited on December 23, 2009 at 9:16 AM. Reason : ]

12/23/2009 8:58:32 AM

I did spin class last night and lifted this morning.

Hopefully going to get a run in tonight.

12/23/2009 9:05:08 AM

Went to the gym early this morning, first early morning workout in a loooong time. It sucked.


Warmup: 5min treadmill

bench: 4x8x135,155,165,175
Incline machine: 3x8x110
pushups: 3x10
Xball dumbbell presses: 3x10x40
stretch band curls: 3x15
Cable Box Presses: 2x15x15
Dips: 2x20
Cable Tricep kickbacks: 2x15x15 ea. arm
Cable core twists: 2x15x15 ea. side


nothing really too difficult, but i didn't feel very good afterwards. I tried to quickly drink a 1/2 protein shake before i left, it didn't settle quickly enough

12/23/2009 9:15:33 AM

Today's Work Out:

Front Squat: 175 3x3
Barbell Overhead Press: 145 3x5
Power Cleans: 165 5x3
Dips BW+35lbs: 3x10

Maybe some MetCon to finish it up, but I had indoor soccer last night.

12/23/2009 9:56:42 AM

Today 35 minutes of elliptical and one hour of shopping!

12/23/2009 10:02:02 AM

DHARNEY

Quote :

"How many days a week should you typically workout to lose weight/build muscle strength training: x days weight loss (cardio): x days? I was guessing 3 days for weights, and probably 5-6 days for cardio. Is that about right?"

The answer to this depends on your goals... Trying to build muscle mass and cut fat are a little counterproductive to each other.

In order to grow muscle your body has to have a caloric surplus. Our body also stores fat during a caloric surplus.

If you are very meticulous with your diet, it is possible to cut fat and build lean muscle. Especially if you are a beginner.

I would pick one goal (muscle growth or fat loss) and focus on that. IMO, it is easier to lose fat than it is to build muscle/strength. Thus, putting on a little body fat while focusing on strength is acceptable.

During the winter season, most lifters typically focusing on putting on total mass for strength gains. Once their strength and size goals have been hit, they will begin cutting by reprogramming their workout and cutting back on calories.

5-6 days of cardio is rather excessive. Long slow distance cardio really cuts in to your strength and muscle size gains.

However, this really depends on your current body fat and muscle levels.

Depending on your status and goals, I would focus on 3 days of strength training, with short duration HIIT cardio either an hour or 2 after your workouts or on 1 or 2 of your off days.

[Edited on December 23, 2009 at 10:10 AM. Reason : peanutbuttergrammartime]

12/23/2009 10:07:35 AM

monday: zumba
tuesday: step w/porcha
today: spin

my legs are soooooooore

12/23/2009 12:10:59 PM

does anyone know of any good printable workout logs?

12/23/2009 1:45:29 PM

a personal trainer who can type?

12/23/2009 1:56:08 PM

no work out today

12/23/2009 2:00:21 PM

Gee wherever could we find some?

(personal trainers who can type?)

12/23/2009 2:24:43 PM

do what?


im not looking for a regimen, i want a blank log.



[Edited on December 23, 2009 at 2:29 PM. Reason : doesnt matter now cause i found one. online. ]

12/23/2009 2:26:25 PM

excel...

12/23/2009 2:30:12 PM

^ i made one in excel but it came out looking very choppy.
cant explain it.

but i found one online that works wonderfully.
i hate hole-punching these things though

12/23/2009 2:32:10 PM

woke up in a room so cold ice was on the inside of my windows (rep till failure)

inhaled poison ivy smoke from a woodstove (two sets of two)

tripped over an unmelted ice-ball in the yard getting mud on my only pair of light khaki pants

had my doctor refuse a refill on my BP medicine because I can't afford to see him anymore

slammed my injured thumb in my car door

got bitten by a wild mouse my cat had cornered. possibly contracted the plague

just wednesday stuff

12/23/2009 2:35:20 PM

worked out with Shrike today

his gym was like working out in a fucking spaceship, damn awesome. Pitch black cardio room with stadium seating and lighting...shiny equipment, couch next to the water fountain

was O2 fitness off of Harrison in Morrisville

anywas...we did

2x5x365. 1x405 Dead Lifts
2x5x255, 1x300 Bench
3x5x245 Yates Rows
3x5x225 Back Squats
3x5 Random Shoulder Exercises
6x5 Random Arm Exercises
1x5x185 Power Cleans

gg

12/23/2009 3:21:20 PM

Dug two 18" deep 100' long trenches. I think that counts as strength training and cardio.

12/23/2009 4:53:57 PM