6x12-6-5-4-3-12 bench with increasing weight
4x12 dumbell bench
4x12 cable crossovers
4x12 dumbell flies
3x12 lateral raises
3x12 shrugs
3x12 reverse flies

3/2/2010 10:25:40 AM

2 miles in 12.5 mins. oatmeal.

how much oatmeal do you guys eat? I'm up to almost 2 servings per day.

3/2/2010 10:57:52 AM

I should eat more

But the bowls are such a bitch to clean afterwards and I despise dishes

perhaps I'll get some paper ones I can toss

3/2/2010 10:59:20 AM

Quote :

"I should eat more But the bowls are such a bitch to clean afterwards and I despise dishes perhaps I'll get some paper ones I can toss"

Any time you're going high volume on something, it's pretty nice to switch to disposables.

We've switched to plastic cups for milk and plastic spoons for yogurt since there's no way our dishwasher can keep up with the volume.

3/2/2010 11:03:57 AM

I lost 10 pounds in the last week

I think today will be legs and rowing.

3/2/2010 11:05:05 AM

i'll eat 4-6 servings/day....just immediately rinse out the bowl after and reuse throughout the day

/shrug

3/2/2010 11:14:28 AM

getting down from 11-12% bf to 8%

is a bitch

I will be
1) upping my cardio and adding gear
2) diet
3) low carbs high protein, lots of greens, water

but getting to 8-9% is a bitch


suggestions brollies?

3/2/2010 12:58:56 PM

Does anybody row often? I'm a newb and I was hoping to compare my split time to get some kind of idea how i'm doing. I did 2:13.5 for 45 minutes. Wasn't dead but I was definitely glad to be done.

3/2/2010 3:35:39 PM

^^

Where do you get measured? Damn thing at the gym is bogus.

I guess it doesn't really matter. More of a curiosity.

3/2/2010 4:37:02 PM

5 mile run

3/2/2010 6:29:56 PM

Ran for 30 mins on the elliptical, did a intense body scuplt class for an hr. and then did hot hula which was a new class, pretty cool a lot of hip gyration. did that for another hr. so 2.5hrs. at the gym today. go me.

3/3/2010 2:19:08 AM

Yesterday:

1 mile stair stepper
3 mile elliptical
10 mile bike
3 x 10 pull-ups
3 x 15 crunches
3 x 15 push-ups
3 x 15 woodchops w/ medicine bal
3 x 20 20 lb. lift
3 x 10 tricep thing
3 x 10 Nautilus ab thing
3 x 10 hammerstrength thing

2 homemade protein shakes, with whey protein, skim milk, fruit, and Greek yogurt + tuna salad sandwich for lunch + tuna snack

...my trainer at the gym said a good way to eat tuna, and quickly, is to just drain a can of tuna and mix it up with some mustard. I added 2 fork-fulls of sweet relish, and it wasn't that bad.

[Edited on March 3, 2010 at 8:12 AM. Reason : )]

3/3/2010 8:09:22 AM

40 minutes on elliptical yesterday
P90X plyo workout today

3/3/2010 8:37:26 AM

Quote :

"^^ Where do you get measured? Damn thing at the gym is bogus. I guess it doesn't really matter. More of a curiosity."

calipers... You can get this done at a doc's office, w/ a trainer, or buy one on line.

Couple times a year, our gym also offers body pod testing at the local hospital for fairly cheap..





..................

Yesterday for me...

ME Bench
ringwork
isolation on arms

3/3/2010 8:43:57 AM

down to 197 and dropping. Since I started the new job, 14 hour days + being the primary caretaker for my daughter does not lend itself to exercise, but just by modifying my diet, I've dropped 13 pounds in 8 weeks.

3/3/2010 8:59:49 AM

I'm starting the couch to 5k.

3/3/2010 9:02:15 AM

Last night did 90 minutes of Bikram and doing the same again tonight.

First time I've done it two nights in a row... Should be interesting.

3/3/2010 9:11:36 AM

Quote :

"First time I've done it two nights in a row"

that's what she said

3/3/2010 9:12:26 AM

So the 5 miles I ran last night were on an indoor track at the Y since the weather was so bad out. 80 freakin' laps and I'm a little sore from the repetitive nature of it today.

Today I'll probably do mile repeats, at least 3 of them at a 5k pace or faster and at least 2 at about a min/mile slower.

3/3/2010 9:30:31 AM

^stats? age? you must have a low bf%.

3/3/2010 9:31:36 AM

I'm 6' 190. Not sure on the body fat, I could definitely be a lot lower though. No visible abs or anything so I'd say somewhere around 10-12%.

I'm sure porcha has seen this too, but my skin was stretched out when I was a fatty and it's definitely tougher to see progress around the midsection.

3/3/2010 9:40:03 AM

3 miles with the gf at 630 this AM

and an hour of squash this evening

im right under 6'2 180 and my abs only really come out when ive been working out hard. but its far better than when i was in the 190-195 range last year

[Edited on March 3, 2010 at 9:45 AM. Reason : .]

3/3/2010 9:44:55 AM

yall are some string beans

and so is the guy that is about to start gear to cut...

3/3/2010 9:53:52 AM

mmm string beans

3/3/2010 9:59:29 AM

i had abs when i was 11%, but my diet killed all that progress once i stopped lifting as often

3/3/2010 10:03:30 AM

I don't consider myself a string bean, especially not when I look at pictures of myself. However, with my body type I don't think I would look right if I lost more than another 10 lbs.

3/3/2010 10:12:53 AM

string beans

3/3/2010 10:15:06 AM

11% can show abs. Some can even show abs a bit higher. I'm currently trying to get from the 11-12% down to 8% range. I'm increasing cardio, eating chicken,oatmeal,greens and vegies, brown rice, and lean steak, and shakes.

3/3/2010 10:15:55 AM

i didn't like the way I looked, too little, giant head

3/3/2010 10:15:59 AM

rarrrrrrrr not a string bean

3/3/2010 10:17:11 AM

yep that looks like 11-12% bf with the old eyeball test.

3/3/2010 10:20:56 AM

gah i'm so tired. I wish every day could be rest day

maybe i'll just bike today.

3/3/2010 11:33:20 AM

if these guys are string beans i'm a string. i'm still a hair under 160 . you guys should at least be able to flex out a nice 6-8 pack if youre anywhere close to being lean.

i just cant consistently eat 3500+ calories everyday. i'm never hungry. i ate i think 6-8 bananans yesterday. I tied to eat an entire package of beef bologona. It's gross folks! Trying oatmeal today.

3/3/2010 12:11:01 PM

I've lost 3 pounds since January 14th. Not amazing progress, but it's going in the right direction at least.

Ugh I HATE oatmeal. The taste grosses me out. Probably the only food I'd have to be starving before I'd eat it.

[Edited on March 3, 2010 at 12:25 PM. Reason : .]

3/3/2010 12:23:30 PM

going down is always good

3/3/2010 12:24:02 PM

Yesterday: Power sets? I think.... and cardio (not as much as I should have though )

Today: Cardio; 4 mile run

3/3/2010 12:24:25 PM

Losing three pounds over that period of time is good, because its obvious you are keeping it off


awesome shin

im 6 ft 194, atm by next wednesday I should be around 188 and on friday ill be 184ish

But my honest natural weight is around 199ish...if im being a fuckin fat ass self indulgent punk ill be anywhere from 205-215

at that point its an alarm that i need to get my ass back in shape, takes about a month in a half to get back to a consistent natural 199ish weight


ah weight is so funny, nothin better than knowing your body though

[Edited on March 3, 2010 at 12:31 PM. Reason : x]

3/3/2010 12:29:09 PM

Today I did some meth and then buttfucked a guy in the skull who was lying face down in a ditch.

3/3/2010 12:32:24 PM

I remember back to the days when BigHitSunday and I were out on the football fields at Derr track, I think we were both at least in the 230's, although I think I was closer to 240-250 at that point. Much happier at the current weight.

Quote :

"if these guys are string beans i'm a string. i'm still a hair under 160 . you guys should at least be able to flex out a nice 6-8 pack if youre anywhere close to being lean. i just cant consistently eat 3500+ calories everyday. i'm never hungry. i ate i think 6-8 bananans yesterday. I tied to eat an entire package of beef bologona. It's gross folks! Trying oatmeal today."

I'm not sure if I envy your situation or feel bad for you. Probably feel bad, even though I have to seriously watch what I eat if I want to lose any weight.

3/3/2010 12:33:54 PM

It's honestly a mixed bag. I dont envy anyone who has to run around in circles though .

3/3/2010 12:46:32 PM

muscle weight. dieting with out carbs can be done, most likely you will be a shredded god, but you will sacrifice a lot of size in doing so.

3/3/2010 1:47:27 PM

5min treadmill warmup

seated leg press
barbell side lunges
bosu ball squats
barbell step ups
med. ball crunches
med. ball obliques
leg lift crunches
leg lift obliques
Barbell Dip'n'press
barbell rows
single arm barbell rows
dumbbell side raises
leg lifts again


phew

3/3/2010 2:36:00 PM

3.5 miles at Lake Johnson at lunch, 40 degrees out

3/3/2010 2:38:32 PM

im getting ready to go put in about 45 minutes on the elliptical. i fucking dread it
im so sore from lifting yesterday and monday

3/3/2010 3:33:44 PM

Quote :

"going down is always good "

thats what she saiiiiiiiiiid

3/3/2010 3:36:21 PM

i'm only 30 seconds off of getting a national qualifying time in the 1000 free, i did that time as a split in a mile with no pacer swimmers at all, no counter (allows you to pace yourself and keep track of distance), and no block start.

3/3/2010 3:40:14 PM

Quote :

"Today I did some meth and then buttfucked a guy in the skull who was lying face down in a ditch."

que?

3/3/2010 3:40:42 PM

shoulder press, deadlift.

3/3/2010 3:52:44 PM

short run today, but tried to push it

felt great doing it too

really enjoy getting back to running outside, this damn snow has been killing me.. despite that it was drizzlin' and 35 outside aha

i think the fact i just get so bored on a treadmill had been making the distances tough

2.2 mi, with a 500 ft elevation delta

ran at about 1m30 second per mile pace faster than my long run pace (at this point, just 5 mi)

still shooting for a half in mid may

doing weights mondays, 3 mi tuesday, 2 mi wed, 3 thurs and weights , rest fri, cross and weights, 5 mi sundays

rampin up distances every week, but the fact it's like 11 weeks away is kinda daunting

3/3/2010 6:33:37 PM

3 fast mile repeats, 1 slow. Didn't have the energy for a fifth mile

3/3/2010 8:04:09 PM