i dont think i drove 4 miles today.....

3/3/2010 8:13:03 PM

Jumped onto a box I didn't think I'd be able to make. I was expecting a big celebration, but begonias is pretty stingy with the high fives.

3/3/2010 8:25:30 PM

It was quite the achievement. I've sent a brief summary of your stunning performance to the editors at http://www.jewsinsports.org/ . I hope to hear back from them shortly.

3/3/2010 8:28:36 PM

learned today that my ankle/body is NOT ready to handle doing two nights in a row of bikram.

especially when the fucker who's instructing the class holds the poses twice as long as all the other fucking instructors. made it through the full 90 minutes, but half way through i almost fainted

3/3/2010 8:29:12 PM

congrats on completion!

3/3/2010 8:34:02 PM

usual warm up 200 free moderate 50 kick 100 im 50 free easy

5x 100 kick build each 100 to sprint
5x 200 free (first 100 moderate second 100 fast) on a 3:30 interval, held a 2:30 pace easy
50 kick build
100 kick sprint
5x 150 IM (75 build 75 sprint) (fly/back/breast/fly/back/breast) on a 3:00 interval
50 kick build
100 kick sprint
5x 100 free (50 build 50 sprint) on a 1:40 interval (1:15-1:20 pace)
50 kick build
100 kick sprint

cool down
150 free easy 50 stroke 37.5 kick,scull, elementary backstroke 12.5 feet first free

3/3/2010 8:59:13 PM

been away from the gym for the past week, trying to rehab this nagging shoulder, still bugging me though, not good

yesterday:

All exercises were 12, 10, 8 reps, 2 deep breaths of rest between sets

165 incline bench
185 decline cg bench
185 decline wide bench
40 db pinwheel curls / 85 incline skullcrusher superset
30 db conc curls / 35 db oh extensions superset
35 db flies
30 db hammer curls / 80 cable pushdowns superset

BULKING ITT

3/4/2010 1:20:22 PM

that's a lot of oats...

3/4/2010 1:35:07 PM

cot damn

you might need a little more fiber in your diet, doesn't seem like enough

3/4/2010 1:35:47 PM

5k at lunch

3/4/2010 1:36:20 PM

nice oatmeals porcha. i bet you are a shredded god.

edit:

today,
2 miles in 14 minutes
Back
usual abs/pushups routine



[Edited on March 4, 2010 at 3:12 PM. Reason : 4]

3/4/2010 3:10:57 PM

he is ripped !!!!!!!!!!!!

3/4/2010 5:12:23 PM

rest day

3/4/2010 5:14:07 PM

3x10 pull ups
one whole set of chin ups then my elbow started hurting like bastard
4x12 one hand row
4x12 one hand pull down
4x12 bent over row
4x16 pull downs

Maybe someone here has some advice on the elbow thing. I'm getting pain on the inside part of both elbows, specifically when I do anything close grip. It's been manageable until recently and now it's really messing me up on back and bicep exercises, though I also notice it when doing chest and tricep stuff.

Has anyone experienced anything similar?

3/4/2010 5:33:12 PM

sounds like Bursitis or ulnar nerve entrapment.

I'd check with a doctor before really fucking things up and needing surgery.

3/4/2010 5:35:26 PM

Yeah, I'm planning on getting it looked at next week.

Fortunately it hasn't interfered with jerking off and I'm still able to compete on a professional level.

3/4/2010 5:37:26 PM

:facepalm:

3/4/2010 5:37:47 PM

you jerk off competitively?

3/4/2010 5:38:05 PM

Porcha's pantry looks like mine. Only I eat fresh veggies too. Perhaps that's why I get muscly too quickly.


Today: 5-mile run

3/4/2010 5:58:25 PM

ran 30 minutes on the treadmill and then abs.

3/4/2010 6:06:28 PM

45 minute spin class

followed immediately by 800m swim

i'm spent

3/4/2010 9:07:31 PM

I ran and I swam

3/4/2010 9:09:51 PM

Two and a half hours on the elliptical at 80% heart rate. About an hour lifting light weights. I wanna sleep.

3/4/2010 9:10:37 PM

2 mile run including 8 sets of stairs, 40 pushups, 40 situps, 40 flutter kicks

3/4/2010 9:11:01 PM

5:30AM - pump & ride (intervals of cycling + kinesis wall)
6:30AM - taught Above The Belt (30 mins of upper body + abs)
7:30PM - taught Below The Belt (30 mins of lower body + abs)

3/4/2010 9:12:25 PM

meant to go to spin class but took a nap instead

riding outside sat & sun. hopefully 50miles on sat def 30 on sun

3/4/2010 9:15:58 PM

^ i'm hoping to get the bike out for the first time this weekend

3/4/2010 9:17:28 PM

7.5 mile run. Was pretty horrible actually. Hopefully next time goes better.

3/4/2010 9:37:43 PM

I initially hated running because of my piss-poor knees, but I find that running actually makes my knees feel better.

3/4/2010 9:40:24 PM

Usually I enjoy running, just not today.

3/4/2010 9:42:11 PM

i dont even like running the dishwasher

3/4/2010 11:47:02 PM

Back/Shoulders

10min Warm Up Cardio
10min Dynamic Stretching

3x10 50lb BB Front Raises / 75lb Straight Arm Pulldowns Supersets
3x10 15lb DBs Lateral Raises / 115lb Bent EZ Rows Supersets
3x10 365lb BB Shrugs / 70lb BB Wide Grip Upright Rows Supersets
3x10 120 BTN Pulldowns / 35lb DBs Upright Rows Supersets

10min Static Stretching

played basketball in the PM with Quinn....ate Oatmeal and got my costco brand 1lb cinnamon returned!

3/4/2010 11:49:15 PM

Leg day. I've enjoyed my Vibram Fivefingers for leg day because I can do walking lunges with a really long stride, and I feel like I can shift my weight further back on my heels during squats. The extra range of motion can make calf exercises painful though.

3/5/2010 12:09:03 AM

tomorrow's WOD looks intense.

3/5/2010 12:09:20 AM

Lifting day

3/5/2010 9:54:07 AM

Beast Mode Legs Day

10min Warm Up Cardio
10min Dynamic Stretching

5x10/10/15 11 plates Wide & Low Leg Press / 145lb Seated Leg Curl / 11 plates Calf Extensions(toes in)
5x20/10/15 30lb DBs Walking Lunges / 150lb Leg Extensions / 11 plates Calf Extensions(toes out)
5x10/10/15 305lb Adductors / 305lb Abductors / 45lb Good Mornings
5/3/1 225/275/315 Flat Bench because 315 looks baller

10min Static Stretching

rest day tomorrow, maybe...

3/5/2010 10:57:35 AM

what are your macros during your bulk phase?

3/5/2010 11:11:27 AM

don't really count macros, i don't find it too important to try and be spot on anything

i just aim for 3500-4000 cals/day @ 300-350g protein, 600-700 cals per meal, just keeping it high carb and some fats

Bulking costs too much, I'm going to stop this after spring break and begin cutting again, much easier on the wallet and easier to stomach. Sustaining 4000 cals/day of relatively clean, filling foods is quite hard tbh. Its much easier to cut fat than gain muscle from a dieting standpoint, but from an exercise standpoint, its easier to gain muscle, as you work out less, run less, sleep more, etc.

[Edited on March 5, 2010 at 11:27 AM. Reason : .]

3/5/2010 11:26:52 AM

spent 3 days skiing in Utah earlier this week.

thus, taking the rest of the week off while my tired ass recovers. Hitting the reset button and going back to the gym Monday!

3/5/2010 11:31:22 AM

i cant eat enough. the ecto is overpowering me. ive noticed now (since i can see them pretty much all the time) my abs are not symmetrical. the side opposing my jump leg is significantly larger. Looks like i might have to do some ab specific exercises after all . Actually that stuff sucks. I think ill just roll with it!!111111111 I may have hit a brick wall as far as weight though. I simply can not eat 4000 a day and 3500 doesnt seem to be getting me anywhere.

first world problems

i ran out of beer, that might partially be to blame*

[Edited on March 5, 2010 at 12:39 PM. Reason : .]

3/5/2010 12:37:15 PM

my abs are symmetrical. One big ab full of donuts and cheezburgers


1mi treadmill warmup

bench: 1x8x135
3x5x155,175,195

Cable Chest Press: 2x12
Xball Dumbbell incline presses 2x8x40

Cable Flies: 2x12
Xball Dumbbell flat presses: 2x8x40

Cable Tricep Pullovers: 2x12
Xball Dumbbell Pullovers: 2x8x40

Wide Grip pushups 1x10
narrow grip pushups 1x10
Cable Curls: 1x30secs max out

3/5/2010 1:04:35 PM

ran a 5k, abs, pushups, squats with dumb bells, all at lunch

3/5/2010 1:13:15 PM

4x12-6-6-12 bench
4x15 cable crossover
4x15 chest press
4x15 lateral raises
4x12 reverse flies
4x12 barbell shrugs

elbow is still fucking me up
making a doc appointment and taking next week off. if it keeps up i might take some time off of weights and do some swimming.

3/5/2010 1:58:16 PM

Press
2x3
1xmax

Superset:
Power Clean
Arnold Press


Conditioning:
1000m row
30 Push-Ups
25 KB Swings (24kg)

750m row
25 Push-Ups
20 KB Swings (24kg)

500m row
20 Push-Ups
15 KB Swings (24kg)

a slow 15.46

after my sprint tri next week I'm returning to the CrossFit Strength Bias...my conditioning is horrible right now.

[Edited on March 5, 2010 at 5:11 PM. Reason : ]

3/5/2010 5:11:01 PM

Mike, if youre horrible....i'm.....

3/5/2010 6:35:00 PM

the endomorph in me is taking over, so I need to do something about it. I think I'm going to go on the tuna and water diet starting in a week.

3/5/2010 8:47:22 PM

It's amazing how different the body types are to me.

3/5/2010 9:45:13 PM

i'm a lazy piece of shit and didn't do anything today

3/5/2010 9:45:50 PM

i ate really well.

but i'm going to have to hit the gym tomorrow morning because i didn't go tonight.

3/5/2010 9:46:35 PM

deads
oh squats
walking bb lunges
single leg work:
pistols
leg press
bb rollouts

jumped rope and cried

[Edited on March 5, 2010 at 10:26 PM. Reason : ]

3/5/2010 10:13:09 PM