How long has it been since your injury? I pulled my back weightlifing and this was 11/17/09. It's been more than a month anf it hasn't healed, I must have pulled something else too. I can't do weight squats at all.

1/4/2010 1:27:13 PM

Wore ski goggles on my run last night because of all the snow haha

1/4/2010 1:30:00 PM

Quote :

"everyone be sure to register for the KKC http://krispykremechallenge.com/ "

1/4/2010 1:33:19 PM

^^^happened on saturday morning. Pulled some muscle. Usually takes a few days to heal up, this isn't the first time it's happened. Never when i'm lifting, always when i'm doing something else. I need to get massage therapy and stretch more.

1/4/2010 1:39:01 PM

Squat 3x3 285lbs
Chin ups 25
Dead lift - 2x5 330 2x5
T-bar rows - 2x8
Super Set - Close grip pull downs 2x10 + Face pulls 2x10
Under hand BB row - 3x10

Random MetCon

1/4/2010 2:31:56 PM

Wii Fit+ for 30 minutes aha.

1/4/2010 2:42:01 PM

I was fired up and ready to go heavy today, but due to my schedule this week, I had to move everything back one day, which meant Max Effort Bench ....on a Monday...w/ resolutionists....FUCK

I was in the low rep mindset, and everything was taken except for the cage....

SO..

ME SQUAT
Back squat...hit 335x5 (new post broken foot pr (for reps))
good mornings
walking db step ups (took the db's to the stairs, and walked up skiping a step each time)
calf raises
Lsits

swam w/ just upper body.

1/4/2010 10:28:48 PM

^ x 5

i registered as a casual runner.
probably wont get my donuts.

1/4/2010 10:30:16 PM

Spin class

1/4/2010 10:30:45 PM

15 min treadmill

Chest & Triceps

60 min of alternating step ups & standing knee raises

1/4/2010 10:31:51 PM

Leg day...and today was NOT a good day so the reps were done quickly, and in anger.

leg extension 3x15x85lb
leg curl 3x15x85lb
leg press 3x20x320lb
calf raise 3x25x300lb

*I don't do squats b/c my doctor said I shouldn't anymore (leg injury)

45 minute stationary bike - 12 miles, 630 calories (according to machine).

1/4/2010 11:21:39 PM

10min treadmill warmup
shrugs
side raises
bench
dumbbell presses
close grip bench
pullovers
front raises
lateral raises

1/4/2010 11:23:27 PM

porcha

Quote :

"3x5x175 Front Squats"

Weak sauce!!!!!!!!!!

1/5/2010 12:45:01 AM

basketball

volleyball

1/5/2010 1:20:02 AM

Chest/core circuit

4x10 sets bench press with 4x40 sets bench leg extensions
4x12 sets dips with 4x40 crunches
4x12 sets dumbell flies with 4x45 second flutter kicks
4x20 sets incline push ups with 4x25 leg lifts

I only managed to get 2 sets on the last one even after dropping it down to 12 leg lifts per set. I keep pulling the same damn groin muscle when I do flutter kicks. Do I need to stretch more?


tricep/shoulder circuit tomorrow

1/5/2010 1:24:25 AM

Chest

8min Mile
10min Dynamic Stretching

3x5x100 Flat DB Bench
3x5x55 Flat DB Flies
3x5x225 Incline BB Bench
3x5x50 Incline DB Flies
3x5x225 Decline BB Bench

2x20x100 Cable Crunches
2x20 Window Wipers
10min Static Stretching

PM Cardio

1/5/2010 11:11:26 AM

8 min mile? You're getting fast for a big guy.

1/5/2010 11:53:36 AM

8min mile is my 150 bpm pace, i want to try that Xfit challenge of running 1 mile and bench pressing your body weight 10 times in the shortest amt of time...I think I could do both in 8 minutes if I pushed myself...

i've always wanted to do the Xfit "king kong" challenge, that should be a NY resolution....mine was just to shave once per week

1/5/2010 12:07:47 PM

Quote :

"Wii Fit+ for 30 minutes aha."

have you tried Wii Active? I have it at home and it's really great. I actually like it more than my Wii Fit. And now there's a Wii Active expansion pack too. I'm tempted to try it out.

1/5/2010 12:23:43 PM

no car so not shit

1/5/2010 12:24:42 PM

i ran a 7 1/2 minute mile once, my heart nearly exploded.


my normal pace is 9 1/2 -10min where i don't feel like i want to die after

1/5/2010 1:29:42 PM

I've done a sub-6 minute mile when I was running very regularly and trying to get fast. Never gotten under 21 minutes on a 5k though and my normal pace for longer distances is 8 - 8:30

1/5/2010 1:33:01 PM

Monday:

Ran 4 miles
Sparred 5 3 min rounds; a three minute round of essentially burpees with olympic weights
Grappled for 15 minutes straight
did some flexibility drills

1/5/2010 1:40:48 PM

leg day!
i squatted 135 lb (bar weight included) on the freeweights!
AND i deadlifted 80 (including bar)

however i did the loaded leg press and after only one set my hip/butt started hurting
this is the second time this has happened on that machine.

i ran a mile after that and it made it go away.

but im gonna rest it for a while
crossing my fingers it's a muscle and not the joint

[Edited on January 5, 2010 at 6:26 PM. Reason : fdsk]

1/5/2010 6:25:14 PM

so don't use the machine...

Also, the weight of the bar should always be included.

1/5/2010 6:34:19 PM

Quote :

"no car so not shit"

bodyweight?

1/5/2010 6:35:36 PM

every other time i was just going by the weight i put on it
the only reason i am now is because i will be switching around gyms and i want to keep it consistent (as opposed to just using the same bar every time)

and i dont want to aggravate my hip if it's a joint or muscle problem that has decided to present itself in a coincidental way (it is only the second time )

[Edited on January 5, 2010 at 6:36 PM. Reason : sfdsfd]

1/5/2010 6:36:23 PM

Joined the Y, so I guess that's something. Now I just have to actually go

1/5/2010 6:37:09 PM

Quote :

"i registered as a casual runner. probably wont get my donuts."

I registered as a challenger - and I will eat all them bitches



today I ran about 2 miles, then did 2 miles on the elliptical, then lifted for about 20 minutes (overhead extension, leg press, lat pull down, bent rows, fly presses [I think that's what begonias called them], and crunches with a weight)

1/5/2010 8:33:15 PM

how do you do crunches with a weight.
do you hold it against your chest?

[Edited on January 5, 2010 at 8:36 PM. Reason : and eating more than 4 donuts would make me ]

1/5/2010 8:36:23 PM

5 miles on the bike
Leg Lifts
Hip Extensions
Bicep Curls
Triceps
Abs

a variation of the crossfit workout + some other stuff..... (variation of the crossfit workout since I can't run )

^ yea, you can have a dumbbell and hold it close to your chest

[Edited on January 5, 2010 at 8:38 PM. Reason : .]

1/5/2010 8:37:30 PM

^2 I hold it to my chest and lift my feet then kinda do this motion where I touch my elbows to the floor and go up and down at the same time (that sounds confusing ha)

there's also one way where you put your knees up in a 90 degree angle and put a weight on the ground above your head.. you grab the weight, crunch up, put it on your knees, go down, go back up, grab the weight, then go down and put it back on the floor

1/5/2010 8:41:27 PM

^ both of them are PAINFUL

1/5/2010 8:44:10 PM

kneeling cable crunches for your upper abs
oblique cable crunches for your durp e durr
hanging leg raises/pikes for your lower abs

i don't care for crunches/sit ups with a weight, more of a hip workout than abs, the crunch is such a small rom, I find it difficult with a free weight

1/5/2010 8:52:13 PM

15 min treadmill
legs
15 min step ups
15 min treadmill
abs
stretched

1/5/2010 9:28:02 PM

Does anyone suffer from excessive nausea after working out for a period of time when doing supersets/working out hard? And if so, do you know the best remedy?

I always work out at least 1 hour after eating, and during my workouts I keep sipping on a bottle of Gatorade. No supplements at all, except for maybe the caffeine from the 1 cup of coffee I always have for breakfast.

Nausea always sets in big time on Leg day, and has also been setting in for my other days as well, although to a lesser extent. I usually do my cardio (10 minutes of a constant 7.0 mph pace on the treadmill) first, then do supersets of leg exercises.. and the nausea usually kicks in right after doing leg exercises for about 35-45 minutes. I am definitely making sure to get plenty of rest in between the supersets. It's not like I am working out that intensely either. This nausea has only been taking place since I began supersets (although sometimes it would happen on my old leg days).. but I hear they are the most efficient way to work out. I could switch back to the old style, but then again my body was plateauing like crazy.

It should be noted that I also get a cold sensation throughout my body during a bad case of the nausea, and I my ears seem to be full of fluid.

Here is a typical leg workout day:

10 minutes cardio on treadmill (I usually do 15 minutes on the other workout days)

Superset 1:
Freemotion Machine Squat: 15x220lbs, 14x220, 12x220
Machine Leg Curl: 12x120, 12x120, 10x120
Weighted Abdominal Crunch: 15x35, 15x35, 12x35

Superset 2:
Machine Leg Press: 15x280, 12x280, 10x280
Machine Leg Extension: 12x120, 11x120, 10x120
Hanging Abdominal Crunch: 25, 25, 23

My Weight/Height: 123.5 lbs / 5' 6.5"

It's usually after doing the Machine Leg Extension during the first set of 'Superset 2' that I begin feeling nauseous. Nevertheless, I forced myself to complete my workout today (since I slacked off last week due to being ill - see above), and that was no fun - and not something I would do in the long term every week.

1/5/2010 9:38:30 PM

Five rounds for time of:
Run 400 meters
15 Sit-ups
15 Hip Extensions

little over 25 min

1/5/2010 9:38:37 PM

5.3 mile run

1/5/2010 9:47:25 PM

ate

1/5/2010 10:17:27 PM

back and biceps workout. I'm getting cramps in my biceps now, which I've never had happen before. it is a very strange feeling to get cramps in the non-dominant limb muscle.

1/5/2010 11:06:55 PM

tricep/shoulder circuit

4x30 dips with 4x12 overhead dumbell press
4x10 skull crushers straight into 4x10 barbell upright row
4x12 one handed tricep push downs and 4x12 one handed dumbell lateral raises

I can't wait for the damn New Years Resolution crowd to give up and let me have my gym back.

1/5/2010 11:42:41 PM

Just stumbled onto this site - some pretty sick videos in here:

http://rosstraining.com/blog/

1/6/2010 9:20:13 AM

^^so far so good at the NCSU gym, wait til the 11th though when classes begin...get out of my damn squat rack, please!

Back

10min Rowing
10min Dynamic Stretching

3x5x275 SLDLs
3x5x245 Yates Rows
3x5x85 Straight Arm Pull Downs
3x5x75 Bent DB Row
3x5x145 Good Mornings
3x5x185 Pendelay Rows
3x5x190 CG Pull Downs
3x5xBW Dead Hang V-Bar Pull Ups

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

PM Cardio..maybe

1/6/2010 11:28:34 AM

hey porcha

straight arm pull downs...is that in front of you or to the side

also, yesterday was booby day.

all sets to failure
bench: 205(14) 225(6)
dips: body weight(12, 8)
incline: 155(9) 185(3)
tricep extension machine: 90(16) 110(10)
butterfly machine: 150(15) 170(10ish)

did 10 min cardio before workout and ran a mile on the treadmill after

1/6/2010 11:40:14 AM

straight ahead, looks just like this

http://www.youtube.com/watch?v=18gNDXPJZLk

1/6/2010 11:54:53 AM

yesterday was biceps, back, and legs, high reps, low weight.

ffeeeeeelin it bad today.

tomorrow is heavy day, low reps, chest-tris-shoulders

1/6/2010 11:59:40 AM

50 minutes on the bike (10 miles) level 7 resistance

Stretched.


So fucking sore from yesterday - wasn't going to do much else

1/6/2010 8:53:30 PM

40 minutes on the elliptical. i was shooting for 45 minutes but my right foot had a weird pain and i was worried it could be stress-fracture related (i get them easily). then i did arms for 15 minutes.

1/6/2010 10:33:55 PM

this is the last week that we're only running 2-3 nights/week.
starting on monday we ramp up to 6 nights/week to prep for the sprint tri in may. i'm so excited!!

1/7/2010 10:31:19 AM

I ate a god damn doughnut

1/7/2010 10:31:52 AM