^

the beast is getting antsy... I hope everyone gets to enjoy this weather at least a little bit!

1/18/2010 3:07:05 PM

tonight is spinning class - i hope this new instructor doesn't make me hurt as much as the last one!

1/18/2010 4:04:27 PM

Swam for an hour

1/18/2010 4:06:02 PM

Chest, shoulders & triceps P90X routine, plus a soccer game later tonight

1/18/2010 4:51:26 PM

Jogged 2.5 miles around my neighborhood. I'm gonna go lift with a buddy later and then hit 1/2 hour on the eliptical.

1/18/2010 4:57:11 PM

Biked/swam the greenway over 17 miles. Goodbye walking for the rest of the day

1/18/2010 5:07:52 PM

ran around lake johnson with the dog.

1/18/2010 5:56:40 PM

25 min on treadmill

Volleyball after laundry is done

1/18/2010 6:27:18 PM

ate a grill cheese sandwhich.....

1/18/2010 6:31:33 PM

Started the Armstrong Pull Up Program today...



...with a 25 lb weighted vest.

[Edited on January 18, 2010 at 7:26 PM. Reason : p]

1/18/2010 7:25:44 PM

sprints in teh pool

and wtf is an armstrong pullup program?


I also ate bunches

1/18/2010 7:30:37 PM

Ran 5 miles 7:15 pace. Getting ready for some speed workouts on Wed.

1/18/2010 7:50:54 PM

4x12 incline bench
4x12 incline dumbell flies
4x12 dumbell press
4x8 bench press

4x12 one handed dumbell front raise
4x12 lateral raises
3x10 military press

my shoulders were absolutely killing me today. i think it's time to take them off of the workout rotation for a week.

1/18/2010 8:34:26 PM

Lifted weights
Spin class

1/18/2010 8:40:33 PM

walked 3-4 miles maybe?

1/18/2010 8:43:48 PM

thats not justin

1/18/2010 8:46:34 PM

Quote :

"and wtf is an armstrong pullup program?"

http://www.4mcd.usmc.mil/AOP/OSOHyattsville/Armstrong%20Pullup%20Program.htm

1/18/2010 8:46:53 PM

so, question

may have overexerted yesterday doing legs and lifting, but have a run scheduled this afternoon, just a basic 3 miles

just walking around isnt comfortable, but im thinking one of two scenarios are possible

1.) running will suck
2.) running will help

what's your experience?

still noobish with weights

1/19/2010 9:36:47 AM

Probably 1 & 2 combined. If you're a decent runner already, running will probably help increase blood flow to the muscles and aid in recovery. Swimming is awesome for this too. The first mile might suck pretty bad though.

1/19/2010 9:40:36 AM

usually my soreness in my ass/hammies goes away once you get warmed up, your form may be wonky til you're fully stretched

1/19/2010 9:43:01 AM

^^^ Stretch longer. Running will help. As long as it's just muscle soreness and not joint pain, then you'll be fine.

Yesterday: one hour of elliptical, 20 minutes arms and abs
Today: 35-minute run, 25 minutes of back and legs

1/19/2010 9:45:52 AM

1/19/2010 10:40:25 AM

First half mile will be hell, rest should be much easier

1/19/2010 10:41:26 AM

yesterday - 1 hour swim for distance, got in 4365 yards. not bad for a sprinter, nothing spectacular though (one guy got 5145 yards)

1/19/2010 10:51:16 AM

does anyone else suffer from shin splints? i have crazy high archs and cant seem to get the right support. i have pain on the insides of both my shins (although right feels worse).

I've been on ibuprofin and avoiding jumping until it heals. I also ice it.

1/19/2010 11:01:50 AM

Yes, but only when I run flat footed

When I make a concentrated effort to run on my balls, there's no problem

1/19/2010 11:03:24 AM

^^we gonna ball tonight?

1/19/2010 11:53:56 AM

^

No can do, we can do something else. I cant keep re-triggering this.

1/19/2010 12:34:53 PM

was gonna lift with danny, want to lift we me instead?

chest day

1/19/2010 12:36:32 PM

http://www.drivethrudiet.com/

1/19/2010 1:45:44 PM

I had an indoor soccer game yesterday.

I'm sore today, but I'll probably do some lifting.

1/19/2010 1:48:34 PM

yall were right

tons of stretching prior, took the first half mile easy, then after that was fine.

so today, jogged 3.5 miles, then got straight waxed at squash for an hour and a half by an indian coworker of mine.

was totally deadlegged during the squash game though, but i dont think it'd have mattered that much.

1/19/2010 7:26:11 PM

About to hit 1/2 hr. on the eliptical.

1/19/2010 7:27:01 PM

1 lap jog around Lake Johnson (so nice today!)
55 min. Spring Break a Sweat class

good class!

1/19/2010 7:58:56 PM

13 miles.


Feels good to be back haven't worked out since thursday

1/19/2010 8:08:48 PM

Damn that's a lot of running. How long did it take you?

1/19/2010 8:13:25 PM

haha i can't run - my foot is still jacked up - biking

1/19/2010 8:14:22 PM

I ate chikfila instead of Mcdonalds.

1/19/2010 8:15:35 PM

Haha ok.

I did 30 minutes on the treadmill and barely made it through that

1/19/2010 8:15:44 PM

i got to get back to it soon though - i've got a tri in may - and that's a 5k

1/19/2010 8:16:22 PM

4x12 tricep push downs
4x10 skull crushers
4x12 one handed push downs
then i put the little v-bar on and ran down the stack.

I love running down the stack, especially at the very end when I'm clearly exerting myself to press down 20 lbs and look like a raging pussy.

1/19/2010 9:00:05 PM

5 mile run

1/19/2010 9:19:57 PM

I have a question for the TWW fitness gurus. lately I've been using the elliptical at the gym and noticed that my heart rate is always really high, in the range of 170-180. At 175 I can hold a somewhat out of breath conversation. The "fat burn zone" is a joke, at 135 I don't even feel like I'm working at all.

is this something to be worried about? according to the machine I'm working out at like 90% of my max heart rate, but I only feel maybe 6/10 exertion.

1/19/2010 10:21:57 PM

it's a machine. it has to take into account every person that may ever use it.

1/19/2010 10:35:00 PM

^^That sounds about right. 10/10 exertion isn't sustainable for long enough to get cardio training out of it, unless you do it in interval training. Keep in mind that your "max heart rate" is not like a "never exceed, even momentarily" limit. It's more properly called "target heart rate", and 90% of it doesn't really imply that you are almost at full-tilt, 40-yd dash, fight for your life exertion. 170 bpm is about right, and that should roughly equate to a broken, strained, conversational pace.

^ no, it's not that...it's measuring her heart rate.


Yesterday:

20-10-10-10 pull-ups
4x6 T-bar row
3x10 seated low cable row
3x15 back extensions

[Edited on January 19, 2010 at 10:38 PM. Reason : ]

[Edited on January 19, 2010 at 10:45 PM. Reason : ]

1/19/2010 10:37:47 PM

I would speculate taht the reader is off. Clean the grips for the hr reader, skin/sweat residue can fuxor w/ it. You might also try taking it manually, w/ your thumb and a clock/watch.

You can also buy your own reader.

[Edited on January 19, 2010 at 10:40 PM. Reason : But, Duke is also on point. ]

1/19/2010 10:39:01 PM

Today: "play day" in the gym. Not as fun as in warm weather when I go play with tractor tires and fire hydrants outside, but still a nice change of pace.


5 minutes on rock-climbing "treadwall"
15 decline sit-ups
15 back extensions
15 decline sit-ups
15 back extensions
15 push-ups
15 decline sit-ups
15 push-ups
15 back extensions
5 more minutes on rock-climbing "treadwall"
10 minutes on elliptical
3x10 thrusters, 95 lbs

1/19/2010 10:41:12 PM

I ate a lot today.

1/19/2010 10:42:07 PM

Brief chest/tri workout

Bench (Mid)
Tricep pushdowns (Heavy)
Weighted dips (Mid)
Cable Flies (Mid)

Need to get my weights up, but figured I didn't work out for about a week so it'd be best to start light.

1/19/2010 10:52:14 PM

i wanna play on a treadwall

1/19/2010 10:53:33 PM