way too much. I can barely breathe

2/18/2010 4:37:00 PM

i was doing some medium box lifting and karaoke. i haven't done karaoke in like 4 years

2/18/2010 4:41:33 PM

hahaha


i'm gonna do some linda curls on my next bicep day

2/18/2010 4:41:37 PM

Quote :

"12 OZ CURLS"

2/18/2010 4:43:57 PM

Quote :

"If you can run 3 miles easily, it just means you're not running fast enough "

what i meant is i need to be in the condition to run 3 miles after swimming 500 meters and biking 15 miles.

2/18/2010 4:56:13 PM

Quote :

"i'm gonna do some linda curls on my next bicep day"

haha I too will be doing linda curls next bicep day.

2/18/2010 5:02:08 PM

Ran about 7.50 miles in 60 minutes

[Edited on February 18, 2010 at 6:05 PM. Reason : w]

2/18/2010 6:01:46 PM

Lake Johnson loop

2/18/2010 6:02:24 PM

50 minute spin class

followed immediately by

800m swim

2/18/2010 9:30:24 PM

Virtual spinning for 33 minutes. 11 miles completed. Woot.

2/18/2010 9:34:23 PM

back day. I felt extremely bloated today, and I'm hoping I don't feel like this tomorrow.

[Edited on February 18, 2010 at 9:49 PM. Reason : .]

2/18/2010 9:43:48 PM

Wah, I feel bloated. Let's get manicures and eat Ben & Jerry's.

2/18/2010 10:10:34 PM

warmup 15min treadmill


decline bench:
4x6x135, 165, 185, 195
3x20x25 weighted crunches

incline machine:
2x10x90
bosu pushups 2x10

close grip bench
3x10x95
pullover 3x10x50
leg kick crunches 3x20
45lb plate press 1x25

tricep kickbacks
1x25x15 each side
bosu half arm pushups (one arm on bosu, other down) 2x10 ea. arm

2/18/2010 10:15:01 PM

haha I love it

everyone needs to incorporate Linda Curls into their program

2/18/2010 10:41:56 PM

i still do "Mandy Blasters" as recommended by aaprior

just a standing bicep curl superset....60x15, 50x12, 40x10 and that was her weight...I've moved up to a whopping 65x15...rough stuff

2/19/2010 10:40:29 AM

Back/Shoulder/Trap day yesterday

4x supersets
3x10 widest grip BTN pull downs / bent rear db flies
3x10 straight arm pull downs / supine front db raises
3x10 arnold press / upright db rows
3x10 haney shrugs / bent rows
2x15 machine rows

yucky, not used to the pump...i don't know if i like this routine

2/19/2010 10:43:47 AM

Here's what's on tap for the weekend:

Sunday:
Godiva club Geezer Pleezer, 4 mile race. I'll be happy to finish under 30:00. If anyone wants to run with me, here's the link:
http://www.carolinagodiva.org/index.php?mact=News,cntnt01,detail,0&cntnt01articleid=26&cntnt01returnid=51

And after that I'll possibly be going to outdoor soccer practice with the season starting next week. TASL C-League.

Monday:
Indoor soccer

2/19/2010 10:45:56 AM

curls are teh gay

2/19/2010 11:40:35 AM

Starting P90X in about 20 minutes. I'm scurred.

Then 2 zumba classes this evening. I'm gonna be sore!

2/19/2010 11:41:40 AM

how do you like zumba? I thought it seemed out of my legue because I can't keep a beat to save my life

2/19/2010 11:44:02 AM

1x12 bench warmup
5x6 bench press
3x12 high cable cross over
3x12 low cable cross over
3x12 dumbell bench
3x12 machine flies

I was going to end with 3 sets of incline pushups, but my should acted up early in the second set

2/19/2010 11:47:56 AM

^^ Zumba is fun! Latin/Belldance/Hip Hop Fusion ... but it really doesn't matter if you have rhythm. We have 60-year-old women in some of my classes, so it's more for a fun workout than for actual dance.

2/19/2010 11:51:16 AM

I've lost six pounds since Monday morning from just eating right.

[Edited on February 19, 2010 at 11:52 AM. Reason : *]

2/19/2010 11:51:45 AM

Were you really fat? Just wondering, because that's a deficit of 21,000 calories if it's just fat.

Even assuming half of the lbs. is water weight, that's still a lot for five days.

2/19/2010 12:06:45 PM

while doing hurdles today, I landed funny (but didn't fall) and reeeeeeeally hurt my back (left rhomboid area). now it hurts to breathe in.

I tried foam rolling, a tennis ball, and a massage - nothing worked. now I have pain patches on the area and took some pain meds. we'll see how this goes

2/19/2010 5:14:15 PM

I ran Lake Johnson today in 30 minutes. New personal best.

Lucy let me know how you like P90X. My coworker is doing the lean version and likes it so far.

Linda I hope your back gets better soon.

2/19/2010 6:20:14 PM

^^

Get well soon

2/19/2010 8:01:18 PM

I bought a pair of Vibram five fingers to wear for my leg workout today. they're going to take some getting used to, but I was able to get a really deep stretch on my walking lunges because of the added stability on my back foot. I ran out of time to do calf exercises (and my calves are retarded huge so they're always an afterthought on leg day), but I imagine I'll be able to get a much better stretch on calf exercises while wearing them.

people used to comment about my bright red wrestling shoes on leg day, but these things really make people do a double take.

2/19/2010 8:25:00 PM

sooooooo jealous! I really really want a pair, but I have 5 billions pairs of sneakers and can't really justify buying more

2/19/2010 8:28:02 PM

I have about three pairs of tennis shoes that should probably be tossed, but I've kept them so I could have a fresh pair of gym shoes every day. Now I can start rotating out the really raggedy ones.

I hope someone will come out with a knockoff and drive the price down a little bit. I think Vibram is intentionally underproducing them to drive up demand, as every place that has them will tell you their supply is extremely limited.

2/19/2010 8:31:34 PM

Weight Lifting Super Sets:

3x10 Military Press
3x10 Hammer Curls

3x10 Upright Row
3x10 Reverse Grip Bicep Curl

3x10 Arnold Press
3x10 Dumbbell Curl

Cardio:
6 Miles at Umstead 42 minutes

90 minutes of Football

2/19/2010 8:32:11 PM

Who does hurdles?

I did a 5 mile run. And then ate some french fries.

2/19/2010 10:24:11 PM

Swam for 30 minutes. I'm guesstimating that it was about 1500m.

2/19/2010 10:27:47 PM

16oz curls. Mainly worked the right biceps.

2/19/2010 10:44:22 PM

^^^these are the hurdles I was talking about:



workin on dat 190% agility

2/20/2010 12:00:12 AM

5k race followed by 35 minutes of elliptical and 15 minutes of abs and arms

Wakeboarding this afternoon

2/20/2010 10:13:46 AM

Legs
3x Supersets, 5x10 each

High & Narrow Leg Press / Lying Leg Curls / Seated Calf Extensions
Low & Wide Leg Press / Quad Extensions / Calf Extensions on Leg Press
Front Squats / Machine Adductors / Machine Abductors

2/20/2010 11:16:00 AM

7 miles on the bike
mile run on the treadmill

2/20/2010 11:32:28 AM

3 mile run this morning.

2/20/2010 4:42:02 PM

nada since friday as I'm FUCKING SICK

I HATE nasal congestion

2/20/2010 4:48:56 PM

nothing today, but skied all this past week, and as of this morning I am 199.2 lbs. Was 203 before leaving. and I'm down from my peak of 210 this past november.

185 is the goal.

2/20/2010 4:53:04 PM

yesterday:
200 FR moderate 50 kick 100IM 50 FR easy
100 build

125 x 8 free first 25 sprint: 1-4 :15 rest, 5-8 :05 rest
600 IM kick (we used fins)
4x 75 indiana IM:
fly, back, breast
back, breast, free
breast, free, fly
free, fly, back

150 FR cooldown 37.5 kick/skull/elementary back 12.5 reverse free

not very much, but this is my first practice back from being sick this week, pulled something in my lower back after practice somehow. still slightly sick but way on the upswing.

2/20/2010 5:02:07 PM

i just remeasured myself today


36-26-37

holy shit. i somehow have lost 3 inches on my hips.


today is a glorious damn day.

2/20/2010 5:17:08 PM

10 min. mobility/dynamic warm-up

Back Squats 4x5
Split Squats 2x6 ea leg
Linear Hack Squat 4x15-20
Weighted Sit-Ups 4x15


4 hours later...

ran for 30 min. outside

now time for cheesecake factory

2/20/2010 5:19:16 PM

2mi HIIT treadmill warmup:
9.0mph fast run till my HR is >170
4.0mph inclined walk till HR is <140
and repeat for 2mi.


Side step ups:
2x12x50 ea. side

med. ball jump squats
2x10x10
med. ball single leg squats
2x8x10 ea. leg

barbell front raises
2x12x40
dumbbell side raises
2x12x12.5 ea. side

barbell curls
2x12x40
dumbbell hammer curls
2x12x20

xball side crunches
1x15x ea. side

xball oblique twists
1x15x ea. side

2/20/2010 7:30:38 PM

sick all day yesterday, LOTS of sleep and fluids



5k race today!

chopped some trees most of the day, clearing a rally field

2/20/2010 8:24:45 PM

Oh hai b00! How did you do in your race?

2/20/2010 8:45:44 PM

haha, well, after my 24 hour battle with something yesterday, I was only awake like 6 hours friday, feeling nauseous as hell and didn't eat... just drank water and OJ and wore sweats to bed

I ran ~32 min

but that's almost 3 minutes faster than my first 5k, so i can't complain

how'd you do?

2/20/2010 8:50:59 PM

Aw b00, you need chxn soup and TLC. A care pkg, perhaps?

Great job on your 2nd 5k!

My time was 25:33 ... About 3 and a half mins slower than when I was skinnier, so I'll prob get a little faster once I trim a bit more fat.

Now I'm super sore. Running and wakesurfing murdered my thighs today.

2/20/2010 8:54:54 PM

5x5x255 Flat Bench, set PR @ 315x1
5x5x185 Bent Rows
5x5x165 Military Press
5x5x455 Shrugs
5-3-1 Decline Bench, set PR @ 315x1
5-3-1 Weighted Pull Ups

lower back feels a bit "off"...icing it up atm, may opt to pass on the power legs day tomorrow

2/21/2010 1:25:46 PM