Today: Back

4 sets pull-ups, weighted w/ 25 lbs (10-8-6-4 reps)
3x10 pull-ups (unweighted)
4x8 hammer strength seated rows
1x15 lower back extensions

2/23/2010 10:26:06 PM

2 days ago: chest

4 sets dumbell chest presses (95 lb dumbells, don't remember the reps...8-10 mostly)
4x8 hammer strength incline presses
3x10 pec flyes




3 days ago: legs

4x10 front squats (185 lbs)
4x10 hack squat machine
2x10 seated calf raises

[Edited on February 23, 2010 at 10:28 PM. Reason : ]

2/23/2010 10:27:34 PM

youre a pull up beast!

2/23/2010 10:30:15 PM

WORKOUT 2A - 3RD TIME
[Incline DB Curl] 40lbs; 8+4+2 = 14 reps; 30s hold
[Pinwheel Curl] 45lbs; 14 reps; 90s stretch
[Leg Press Machine Calf Raise] 165lbs; 10 reps
[Seated Leg Curl] 125lbs; 15+13+10 = 38 reps; 90s stretch
[Leg Press] 400lbs, 10 reps; 450lbs 6 reps; 90s stretch

Starting week 5 of a 8 week DC blast and I've put on 8lbs so far. The goal was 10lbs on four rotations of the six workouts and do another 8 weeks in the summer for another 5lbs to maintain at 10 up from where I started this one.

2/23/2010 10:37:03 PM

Quote :

"I just read an article that mentioned this the other day and was trying to find it (but had no luck). The gist was that there is some organ or the other that gets compressed more if you land on the wrong foot while inhaling. The combined stress over the length of your run causes it to start hurting in that spot."

Your liver, the largest of your internal organs, sits on the right side of your body and is connected to your diaphragm via some connective tissue, the combination of your liver shifting down as you land on your right foot plus the upward movement of your diaphragm as you exhale puts greater stress on your diaphragm than if you exhale on your left foot. That's the theory anyway.

Just did a short swim tonight, 750m swim in about 14 minutes and then a 250m kick. Really trying to work on my kick, it sucks total balls, I'm almost all arms when I swim.

2/23/2010 10:38:22 PM

Pull-ups are very impressive, kudos Duke.

2/23/2010 10:42:57 PM

Quote :

" I don't eat a lot of pasta, like most marathon runners, but I do eat a ton of oatmeal, specifically steel cut oats."

just like my ex girl. she clowned me on oatmeal knowledge


the 1 minute oatmeal has higher glycemic index

ur ass needs old fashion oatmeal of steel cuts


thats how the IFBB pros roll

2/23/2010 11:10:46 PM

Ran and swam!

2/23/2010 11:13:35 PM

Thoroughly dominated begonias' class.

2/23/2010 11:21:44 PM

^^^ Steel cut oats have so many health benefits. Lower glycemic index, higher fiber, higher protein ... And you don't get some of the weird additives of instant oatmeals. Some are so high in sugar that it's scary.

The downside is the longer prep time, but you can cook a big batch in the crock pot on a Sunday and enjoy the same batch all week.

2/24/2010 6:28:20 AM

yea, I enjoyed steel cut oats but I don't have time for it, another reason I don't eat a lot of rice....i stick with the old fashioned rather than quick oats + cinnamon and stevia

2/24/2010 8:39:20 AM

steel cut oats plus maple and brown sugar packets with a banana in there.

2/24/2010 10:05:26 AM

I like savory foods, so I add garlic, red pepper or curry powder to my oatmeal. Sweet tooth is not very strong.

2/24/2010 10:10:13 AM

after yesterday, today needs to be a rest day methinks!

2/24/2010 11:28:32 AM

Quote :

"Your liver, the largest of your internal organs, sits on the right side of your body and is connected to your diaphragm via some connective tissue, the combination of your liver shifting down as you land on your right foot plus the upward movement of your diaphragm as you exhale puts greater stress on your diaphragm than if you exhale on your left foot. That's the theory anyway. "

I occassionally get a side stitch and wanted to try this piece of advice sprinkled throughout the thread. I don't understand how you fully exhale over the course of one stride though. Unless im really winded an exhale lasts multiple strides for me (left, right, left). Is the advice to START an exhale on your left foot but not necessarily finish it?

2/24/2010 12:06:28 PM

wonder if a weak core could have anything to do with it? you keep your TVA flexed and proper posture, it should minimize internal "jiggling"

car broke down at 5:55am this morning, no way to get to school, got free 3 day pass to Rapid Fitness down the street...way to trendy for my taste, I hope to find a nice beat up run down gym to accommodate a beat up, run down guy like myself


All sets 12, 10, 8 reps, 20 breaths between sets, 2 minutes between exercises

Chest/Arms Hypertrophy

Incline BB Bench
Decline Hammer Press, first time using this
Flat DB Bench
Standing Bicep Curl / French Press superset
Concentration Curl / OH DB Extension superset
Pec Deck
Spiderman Curls / Incline Skullcrusher superset

2/24/2010 12:48:35 PM

due to potential career paths, i'm beginning http://www.hundredpushups.com and http://www.twohundredsitups.com today.

2/24/2010 1:12:26 PM

1mi treadmill warmup


Kettle bell Xball squats 2x12
kettle bell side step ups 2x12 ea. leg
med. ball oblique twists 2x12 ea. side
raised switch jumps 1x30sec
barbell lat pulls 2x12x50,60
kettle standing squats 2x12
bosu shoulder presses 2x15x20
bosu hammer curls 2x20x20
leg lift crunches 2x12 ea. side
kettle arm/ab twists 1x30 sec

2/24/2010 1:37:30 PM

3x10 pullups
3x10 chin ups
4x12 one hand machine row
4x12 one hand pull down
3x12 hammer curls
3x12 one hand preacher curls
3x18 machine curl

2/24/2010 1:45:26 PM

god damn 6 sets of 10 "ups"...skinny bastards



[Edited on February 24, 2010 at 3:01 PM. Reason : .]

2/24/2010 2:53:49 PM

does anyone in raleigh do crossfit? i'm tryin to PM with some questions.

thanks

2/24/2010 3:01:18 PM

^ http://www.thewolfweb.com/message_topic.aspx?topic=540922

2/24/2010 3:02:48 PM

thx

2/24/2010 3:03:33 PM

Quote :

"god damn 6 sets of 10 "ups"...skinny bastards"

The scale said 204 before breakfast!

The great part is that I was doing sets of 3 or 4 not long ago.

2/24/2010 4:08:25 PM

Quote :

"Steel cut oats "

Every morning!

2/24/2010 4:53:40 PM

90 minutes of hot sweaty bikram yoga hell

2/24/2010 6:38:43 PM

Quote :

"the 1 minute oatmeal has higher glycemic index ur ass needs old fashion oatmeal of steel cuts "

higher than pasta, or higher than instant oatmeal?

Quote :

"youre a pull up beast!"

Quote :

"Pull-ups are very impressive, kudos Duke."

Thanks! For anyone else who wants to really get good at pull-ups, I've found that doing them with weight really makes a big difference. Start with just 10 lbs or so once you can do, ohhh, 12-14 of them unweighted. Keep working up the weight in 5 lb increments.

Back 5 years ago or so when I was really in killer shape, I could do 10 of them with a 45 lb plate, and in the upper 20s unweighted. I actually have a buddy at work who can do 50. He runs full Ironman tris and 100 mile ultras, too. (Oh, and he used to be a sniper before he became a jet aviator).

Another thing for pull-ups is the Armstrong pull-up workout. I've never done it, but I'm sure it works.

2/24/2010 8:08:26 PM

Today:

10 minutes on Stairmaster, followed immediately by 10 minutes on the gay glider (haha, i don't know exactly what it's really called).

then did 3x15 lower back extensions with 25 lb weight.

2/24/2010 8:10:10 PM

I might start doing weighted ups once I get to where I'm banging out sets of 12 regularly.

2/24/2010 8:18:08 PM

1 hr long spin class

2/24/2010 9:19:42 PM

^^ start doing them weighted maybe every other time if you can just do 1 set of 12. Just use a 5-10 lb weight.

2/24/2010 9:23:11 PM

3-mile run + P90X Plyo workout

2/24/2010 9:42:19 PM

abs routine + run 2 miles + back day




my friend does p90x

lol.

actually i hear it's pretty ridiculous for difficulty

[Edited on February 24, 2010 at 9:47 PM. Reason : -]

2/24/2010 9:46:29 PM

back/shoulder hypertrophy day

12, 10, 8 rep supersets

shoulder press / rear delt flies
wide grip cable rows / cg pulldowns
haney shrugs / lateral db raises
face pulls / straight arm pulldowns
50 GHRs

2/25/2010 9:51:29 AM

yesterday:
200 free moderate 50 kick 100IM 50 free
4x 150 - 100 free 50 kick/drill (i did the 50 portion IM stroke Fly, Back, Breast, Finger tip drag Free)
8x75 kick - 4 with fins (free) 4 without (breaststroke)
3x200 moderate fast <3:00
200 fast (~2:15)
3x200 choice (first 200 IM, second 200 50 back/50 breast, third 200 free)
200 free easy 50 stroke 37.5 kick/skull/elementary backstroke, 12.5 reverse free

i think i'm missing part of this...

friday will be a timed mile postal (1650) target time is 21:00

[Edited on February 25, 2010 at 9:59 AM. Reason : s]

2/25/2010 9:58:39 AM

volleyball

and i got my ass beat in basketball

time to start ballin again

abs and dumb bells, short session

2/25/2010 9:59:58 AM

yesterday was BEWBS day

warmup on elliptical(the one that mimics hills)
stretch
run half mile
stretch
quick abs
bench 205, 225
incline 155, 185
tricep extension machine 110, 115
fly machine 165, 175

everything else was too crowded

tonight will be an all running night, with some abs thrown in.

2/25/2010 10:09:03 AM

1 month of cutting and it looks like im down just under 8 lbs. havent noticed any strength loss, havent noticed any specific strength gains either though. looking forward to going back to 4k calories again.

2/25/2010 10:59:34 AM

Quote :

"^^ start doing them weighted maybe every other time if you can just do 1 set of 12. Just use a 5-10 lb weight. "

Weighted pull-ups will definitely increase your count. Also vary your grips: Behind the head, close-grip, hands facing out, and in.

[Edited on February 25, 2010 at 11:48 AM. Reason : 34 pull-ups ]

[Edited on February 25, 2010 at 11:49 AM. Reason : ]

2/25/2010 11:48:18 AM

45lbs isn't enough weight for Stein on pullups. Too bad the weight belt disappeared at the gym...maybe the second squat rack that doesn't (but should) exist took it .

2/25/2010 11:50:37 AM

6x12 smith machine squats
4x12 lunges
4x12 leg press/leg extension supersets
4x12 calf raises

2/25/2010 12:42:59 PM

im starting to get lower abs due to an excersize i created. hold your legs straight out, six inches off the ground, then do crunches at the same time. works my lower abs better than any routine ive ever done.

[Edited on February 25, 2010 at 5:18 PM. Reason : .]

2/25/2010 5:18:15 PM

2/25/2010 5:26:41 PM

Quote :

"hold your legs straight out, six inches off the ground, then do crunches at the same time. works my lower abs better than any routine ive ever done."

.

2/25/2010 5:43:21 PM

rubbed on out while watching
http://www.youtube.com/watch?v=qo2hF5S0a8o&NR=1

2/25/2010 8:06:09 PM

heading off right now.


on my to do list:


3 x 10 hammerstrength chestpress
3 x 10 flies
3 x 10 dumbell press
3 x 10 shoulder raises
3 x 10 incline press
3 x 10 military press
3 x 10 cable crossovers
3 x 10 tricep pulldowns
3 x 10 french curls

25 minute run.


off I go!

2/25/2010 8:13:15 PM

only did

20 minutes on bike
20 minutes on elliptical

2x10 hanging leg lifts
3 sets of walking lunges

i could stop coughing and my nose wouldn't stop running so i gave up

2/25/2010 8:17:01 PM

Ran 6 miles

Recovery drink of Flying Dog Double Dog Double Pale Ale

w00t!

2/25/2010 8:19:09 PM

Quote :

"45lbs isn't enough weight for Stein on pullups. Too bad the weight belt disappeared at the gym...maybe the second squat rack that doesn't (but should) exist took it ."

Wide-grip, whoop whoop.

I miss that belt Might have to start improvising.

2/25/2010 9:00:39 PM

maybe if you ask nicely I'll let you use mine

2/25/2010 9:17:16 PM