1/11/2010 8:53:44 AM

1/11/2010 8:58:09 AM

school is back in session...last first class day!

Legs

10min Cardio
10min Dynamic Stretching

3x5x355 Dead Lifts
3x5x175 Front Squats
3x5x145 Lunges
3x5x16 plates Leg Press
3x10x160 Leg Curls
3x10x220 Leg Extensions
3x10x305 Machine Adductors
3x10x305 Machine Abductors

2x10 Hanging Leg Pikes
2x20 Bosu Crunches
10min Static Stretching

1/11/2010 12:05:44 PM

Quote :

"rock-climbing treadmill"

do want.

anyone know of a place that has one in Raleigh?

1/11/2010 12:42:18 PM

Okay, I lied. I'm doing yoga and zumba, because now my knees feel totally fine.

I do not feel like I ran 26 miles yesterday.

1/11/2010 12:46:26 PM

if you'd have ran that last .2 miles, I'll bet you wouldn't be saying that

1/11/2010 12:50:35 PM

Actually, I ran miles 1-14, powerwalked miles 15-26 and then ran again for miles 26-26.2.

I didn't want to injure myself before my Bahamas cruise. SLACKER! I did a ridiculously slow 5:30 (my best time is 3:53), but running in 26 degree temps was pretty painful.

1/11/2010 12:52:22 PM

1/11/2010 12:59:03 PM

1/11/2010 12:59:30 PM

how do you know your best time? i thought this was your first marathon?

1/11/2010 1:03:15 PM

Nope. This is my third. I ran the Nashville Rock N Roll marathon and the DC Marine Corps Marathon.

1/11/2010 1:14:29 PM

oh my bad

so sexxy

1/11/2010 1:15:56 PM

i'm sure he means sexxxy

1/11/2010 1:16:33 PM

so seXXXy

[Edited on January 11, 2010 at 1:17 PM. Reason : .]

1/11/2010 1:16:52 PM

Bad calf injury. NO running for a while.

What are some good core activities to do in the meantime? (no crunches...I hate crunches...on anything). I'm good to go on upper body stuff. Need to keep my lower body strong though.

1/11/2010 1:16:53 PM

^ yoga, pilates, SWIMMING, mud wrestling

1/11/2010 1:18:21 PM

i think jello wrestling is much easier on your joints and muscles than mud wrestling

1/11/2010 1:19:01 PM

Yes, i meant seXXXy

1/11/2010 1:19:15 PM

Yeah gonna hold off on yoga and pilates though. They require some legs. It's a pretty "fresh" injury. Don't wanna push it.

You know it's a bad injury when it's spasming for 3 days straight. Had to get some muscle relaxers yesterday. :-/

1/11/2010 1:21:03 PM

I prefer jello shot wrestling. You work out and get drunk at the same time.

^ Then just do weights (arms, abs) until you're in shape for a leg workout again. Weight training is better for fat burning anyway.

[Edited on January 11, 2010 at 1:22 PM. Reason : .]

1/11/2010 1:21:24 PM

I can now bench more than my personal trainer

So I told him to fuck off












not really, but it makes for incredible bragging rights

1/11/2010 1:24:21 PM

I've done 60 minutes on the treadmill every day this year, so far. I also bought one of those pull up bars that goes in the door and have been doing 3 sets of about 10 (when I first started off, I could only do 8 or so at a time).

I also have a bench-press setup in my house with about 140 lbs on it. I usually do 4 sets of 15 a few times a week. I have noone to spot me, so I tend to not increase the weight very much, but rather I increase the reps. Not trying to get huge, trying to tone up a bit.

1/11/2010 1:30:36 PM

fucking new years resolution crowd. the gym was ridiculously packed today.

Did a heavy, low rep workout with Fareako to compensate for the lack of available equipment.

Bench
Tricep Pushdowns
Weighted Dips
Cable Flies

1/11/2010 7:45:13 PM

^

1/11/2010 7:46:09 PM

swam a little bit of a quarter mile before the swim team kicked us out.

then i realized that they opened up more lanes further down - but i was already putting on my pants

1/11/2010 8:53:53 PM

I navigated around the new years crowd in an attempt to get a chest, shoulders, and triceps workout in.

1/11/2010 9:16:32 PM

17 minutes on elliptical (i wish my gym had rowing machines)

single-rep snatches:

115 lbs
125 lbs
135 lbs
145 lbs
155 lbs (failed, hit my knee on the way up)
155 lbs (failed, didn't rest long enough after previous one)
155 lbs (great success)
155 lbs (great success)

1/11/2010 10:55:44 PM

basketball and volleyball

1/11/2010 11:05:28 PM

back/core circuit
i snuck in and did shoulders on my off day yesterday, so my whole routine this week will be mixed up

4x8 wide grip pull up with 4x40 bench leg extensions
4x12 close grip pull downs with 4x16 incline sit ups while holding a 35lb plate
4x12 one handed machine rows with 4x50 crunches

1/11/2010 11:45:35 PM

10 min treadmill
chest & triceps
30 min step ups
30 min standing knee raises
30 min step ups

1/12/2010 1:07:32 AM

last night I did spin and lifted weights.

1/12/2010 8:22:52 AM

ass is sore(no homo)

Chest

10min Cardio
10min Dynamic Stretching

3x5x250 Flat Bench
3x5x55 Flat DB Flies
3x5x225 Incline Bench
3x5x50 Incline DB Flies
3x5x225 Decline Bench
3x5x50 Decline DB Flies
3x10xBW Dips

2x20x110 Cable Crunches
2x20x50 Cable Oblique Crunches
10min Static Stretching

7:30pm Basketball w/ Quinn...we need 2 more for a 4 v 4 rec team!

1/12/2010 11:00:30 AM

Standard warmup
200 free moderate
50 kick free moderate
100 IM moderate/fast
50 free easy

12x stroke drill swim by 25 (fly drill, fly, fly drill, fly, back drill etc) on :30-:35
10x 50 free varying minor drills (eg: butterfly flick kick into turns) on 1:00 (very easy pace so we cranked up the speed)
2x400 IM kick
24x100 free on base +20 x3, +15 x3, +10 x3, +5 x3, base x3, -5 x3, -10 x3, -15 x3 base was 1:30 (i'm sick so this was actually hard, typically i would have no problems with this at all)

standard cool down:
150-200 free easy (time dependent)
50 kick easy
37.5 elementary backstoke and sculling assisted kick
12.5 feet first free

we had trivia questions after every set of the workout my lane was perfect

1/12/2010 11:14:17 AM

Do you guys write down your workouts? I tried doing that a while back, but it gets so tedious after a while.

1/12/2010 11:31:05 AM

nah, the coach has them written on a dry erase board, pretty soon here i'm gonna have to start bringing sprint and distance separate workouts to practice.

even when i goto the gym i don't write them down, would probably be a good idea, but i don't do it

[Edited on January 12, 2010 at 11:35 AM. Reason : s]

1/12/2010 11:34:33 AM

Back

10min Cardio
10min Dynamic Stretching

3x5x405 Rack Pulls
3x5xBW+20 Pull Ups
3x5x185 Pendelay Rows
3x5x145 Good Mornings
3x5x85 Straight Arm Pull Downs
3x5x185 Low Cable Rows
3x5x190 CG Lat Pull Downs
Burnout w/ Rhomboid Shrugs w/ 75lb EZ Bar -> http://www.youtube.com/watch?v=hGbhd5UZ6jI

10min Static Stretching

1/13/2010 12:08:06 PM

did body pump class last night. that class will kick your ASS!!

cycling class tonight...another ass kicker!!

1/13/2010 12:13:08 PM

Sat - Ran 2.5 miles
Mon - Swam 1450yds (+ strength training)
Tues - Cycling class...OUCH! (+ strength training)
Tonight - Running 2 miles

1/13/2010 12:15:12 PM

volleyball last night

1/13/2010 12:43:12 PM

5 mile run last night

1/13/2010 12:50:43 PM

im going to get in my time machine, go back and run 6!

1/13/2010 12:51:51 PM

porcha!!!!!!!!!!!!!!! TH?

1/13/2010 11:49:01 PM

volleyball

1/13/2010 11:52:39 PM

tomorrow is low-weight hi-rep Chest, Shoulders, Tri's, and 20-25 minutes on the elliptical.


friday is bi's, back, legs - usually no cardio on BBL days. Legs are worn out.


that's the rest of my week!

1/14/2010 12:03:22 AM

4x12-10-8-6 bench
4x12 dips
4x12 cable cross overs
4x12 incline dumbell press
ran down the stack on machine press
4x12 one hand press downs
4x22 tricep dips
4x12 press downs

1/14/2010 12:44:27 AM

@ Quinn

yes, basketball tonight!

1/14/2010 5:33:05 AM

2 mile run yesterday. Got to the gym kinda late :/

1/14/2010 8:06:16 AM

Pilates

Faggot?

I wouldn't put it past me

1/14/2010 8:08:42 AM

3.43 mile run

966.27 miles left to run this year.

1/14/2010 8:45:10 AM

---->

1/14/2010 9:02:25 AM