3 days ago: 2 hours of getting stomped on and mauled by my little cousins
2 days ago: walked around dtown philly all day
yesterday: 2 hours of getting stomped on and mauled by my little cousins

i was gonna go for a run but it was super super cold up there



today did some dumbbell bench press trying to catch back up with xfit.

12/30/2009 7:20:16 PM

DE SQUATapotamoose yesterday

12/30/2009 11:58:32 PM

5 mile run

12/31/2009 12:03:38 AM

30mins with the medicine ball. I'd post the exercises but I don't think it'd be anything particularly earth shattering. I'm just trying to get toned up a bit.

I am, however, gladly accepting any and all exercise suggestions that involve a medicine ball (the only one I have is 6lbs), mostly for the upper body (chest, arms). Thanks!

12/31/2009 12:19:10 AM

15 min treadmill

biceps & back

30 step ups

15 min treadmill

12/31/2009 3:12:18 AM

^^get a heavier medicine ball

or weights

12/31/2009 6:31:49 AM

Low bar back squat: 275lbs 5x5. 4 inches below parallel. Deep squatting FTW.
35 lbs DB Lunges: 3 sets 10, 8, 6 reps
Cable Pull Thrus: 2 sets 8, 6 at 50 lbs
Swiss Ball Glute Bridges: 1 set til failure, cramped up at 10.

[Edited on December 31, 2009 at 3:46 PM. Reason : .]

12/31/2009 3:44:59 PM

rest today

12/31/2009 3:45:26 PM

3 super sets of:

Weighted pull-ups
Weighted push ups
Weighted sit ups
Resistance band bicep curl
Weighted pull up bar leg lifts

Went to failure and rested two minutes between each set.

12/31/2009 4:54:57 PM

Ran three miles outside at 8 am in Cary. Brrrr!

Just got done with a mini-hike in the snow in Asheville.

12/31/2009 5:10:04 PM

LIES!

Asheville is NOT 3 miles from Cary!

12/31/2009 7:47:14 PM

10 min run on treadmill

Superset:
Freemotion Machine Squats: 14x220, 12x220, 11x220
Machine Leg Extension: 12x120, 10x120, 9x120
Weighted Abdominal Crunches: 15x35, 13x35, 12x35

Superset:
Machine Leg Press: 15x280
Machine Leg Curl: 12x120
....

then almost vomited. Never going to work out when coming down with the cold/flu again...

12/31/2009 8:01:51 PM

ran a bit over 3 miles

12/31/2009 9:40:55 PM

elliptical for ~ 30 mins

[Edited on December 31, 2009 at 9:43 PM. Reason : asdf]

12/31/2009 9:43:22 PM

sat in my bed watching tv for ~9hrs

12/31/2009 9:45:23 PM

[Edited on January 1, 2010 at 2:29 PM. Reason : no autoplay -qfred]

12/31/2009 9:56:53 PM

[Edited on December 31, 2009 at 10:36 PM. Reason : wrong thread]

12/31/2009 10:35:49 PM

im thinking about geting a weighted vest for some of my workouts (i would randomly wear it to add a little resistance and to keep my body guessing i guess would be the best way to put it)

what are your thoughts?

1/1/2010 1:27:20 PM

i'd also recommend the "midget on your back" method

1/1/2010 1:29:08 PM

Quote :

"im thinking about geting a weighted vest for some of my workouts (i would randomly wear it to add a little resistance and to keep my body guessing i guess would be the best way to put it) what are your thoughts?"

Eh, I'd keep your body guessing by consistently adding weight to the bar.

I guess it really depends what movements you are performing.

1/1/2010 1:33:38 PM

^that too.

but i figure it would help with my cardio?
(im about to go into heavy cardio mode in the next 6 weeks or so)

1/1/2010 1:35:14 PM

Standing Overhead Barbell Press: 150lb 3x5
Pull ups: 25
Dips: 2x10
Tripe supersetSeated DB Shoulder Press, Explosive movement + DB Front Raises + DB Lateral raises: 2x8each
Heavy Barbell Curl: 1x8
Cable Curls: 2x10 explosive movement.
Super SetMedicine ball push up claps(2x10) + Cable Tricep extensions: (2x12)

1/1/2010 1:38:10 PM

Quote :

"but i figure it would help with my cardio? (im about to go into heavy cardio mode in the next 6 weeks or so) "

Your body adapts specifically to the stress applied to it.

So yes, after sufficient adaption, training with a weight vest will make those exercises easier w/out it.

There are a variety of variables that you can manipulate in your program to promote adaptation... Different movement patterns/angles, adding weight, varying the tempo, increasing duration/volume.

Following the principle of specificity, you'd train as closely to movements/environment that you plan on performing in. (I.E. a football player training in pressing movements and power cleans to gain explosive power and pushing strength. Also the football player would train his conditioning in quick, high intensity, short duration intervals bc that's how game is played.)

1/1/2010 1:45:47 PM

ran 3 miles

1/1/2010 1:46:23 PM

Ran 7 miles on the treadmill, then hiked three in the mountains.

1/1/2010 6:04:48 PM

.5 of RE Bench
spotted powerlifting friend on squats
2nd .5 of RE Bench

stretched bunches

1/1/2010 6:50:41 PM

2 days ago: deadlifts

1x315
1x365
10x225
1x315
20x185
1x315
30x115
1x315

1/1/2010 10:18:40 PM

Today: skied all day

1/1/2010 10:20:24 PM

the resolutioners were out today.
the gym was packed!

anyway.
today...quick (i mean very quick) shoulders and back. but relatively heavy.
25 minutes on the stairmaster (111 floors)
10 min elliptical

1/2/2010 3:49:38 PM

3 super sets of:

Weighted pull-ups
Weighted push ups
Weighted sit ups
Resistance band bicep curl
Weighted Side Raises
Weighted Squats
Weighted pull up bar leg lifts

Went to failure and rested two minutes between each set.

[Edited on January 2, 2010 at 6:36 PM. Reason : Almost puked on this one...]

1/2/2010 6:14:50 PM

100 pushups
planks
negative crunches
road and froze my ass off for 43 miles

1/2/2010 6:46:18 PM

Squats
RDL's
Leg Press
Calf Raises
ABZZZ


I finally hit 315 for 3 sets of 5 today (first time since broken foot!!!!). Dipshit walking by me and the bar, while I was at teh bottom of a squat gave me the motivation, after I restarted for the last set.

Resolutionist bitch set up a little too cluse to me when I was doing RDL's

[Edited on January 2, 2010 at 6:58 PM. Reason : ,]

1/2/2010 6:57:27 PM

4 miles on the treadmill with a sweatshirt on

bout 40 minutes

1/2/2010 8:59:11 PM

Skied all day again

1/2/2010 10:51:49 PM

Spin class

1/2/2010 11:27:02 PM

15 min treadmill

shoulders

60 min of alternating step ups & standing knee raises

1/3/2010 12:25:11 AM

I'm still teaching free classes!

here's the January schedule:

1/3: cardioboxing
1/10: power drills
1/17: rock bottom
1/24: yogalates (bring a mat or towel)
1/31: cardioboxing

all classes are sundays and start at 5:30pm

1/3/2010 12:57:04 AM

stuck to diet (down 17 lbs)
30 min of elliptical
15 of treadmill
upper body weights

1/3/2010 12:58:39 AM

about to run 2 miles

then working out with begonias in the evening

1/3/2010 12:33:57 PM

4 mile run in the cold.

993 miles to go this year.

1/3/2010 1:20:03 PM

^you have a badass resolution btw

1/3/2010 1:22:06 PM

I haven't eaten anything since 4pm yesterday, does that count?

1/3/2010 1:22:52 PM

Sure!

Sold Dad my Wii Fit (retroactively named Wii Fit Minus?) Got a Wii Fit+ and failed at being a chicken among other activities for 30 minutes.

1/3/2010 4:37:51 PM

finally back to the gym today

1/4/2010 8:28:58 AM

Was going to get up at 6 a.m and run. That didn't quite work out, I was too comfortable under my sheets

Gonna try to get a 30 min jog in during lunch hour. I work at a medical center and there is a small track in the rehabilitaltion building that is open to employees from noon to 1pm. yay :-)

1/4/2010 8:56:04 AM

When it's this cold out, I think it's pretty much going to be impossible for me to get up and work out in the morning. I barely do it during the summer, let alone when it's frigid out.

1/4/2010 8:58:12 AM

Legs

8min Mile
10min Static Stretching

3x5x355 Dead Lifts
3x5x175 Front Squats
3x5x145 Good Mornings
3x5x14 plates Leg Press
3x10x150 Leg Curls
3x10x210 Leg Extensions
3x10x300 Machine Adductors
3x10x300 Machine Abductors

2x20 Hanging Leg Raises
2x10 Hanging Leg Pikes
10min Static Stretching

1/4/2010 12:45:08 PM

Today - Indoor Soccer
Tomorrow - Indoor soccer
Wednesday - Indoor soccer

1/4/2010 12:48:44 PM

everyone be sure to register for the KKC

http://krispykremechallenge.com/

1/4/2010 12:51:46 PM

overate a bit on new years even but had salads for lunches the followign few days and kept it good, kept the 'holiday weight' off completely, was 214 this morning, on track for 200 hopefully w/in a few months.


havent' lifted since before new years. hurt my back, taking it easy. Focusing on eating right in the mean time

1/4/2010 1:00:07 PM