Spin class followed by 1000m swim



And kinda fell over at bikram on Tuesday night and pulled my groin muscle. Bikram should be fun tomorrow night

3/25/2010 8:58:19 PM

Butler.

3/25/2010 9:08:53 PM

^ you did butler? i don't get it

3/25/2010 9:11:50 PM

lol. wrong thread. That's what I get for trying to type on my phone.

and I ran around with the dog today. haha

[Edited on March 25, 2010 at 9:22 PM. Reason : ]

3/25/2010 9:21:04 PM

PLAYED BASKETBALL

[Edited on March 25, 2010 at 9:35 PM. Reason : .]

3/25/2010 9:34:55 PM

5 mile run.

had taken abotu a week off from running longer than 2 miles to get my leg right

kinda sucked, walked a block twice

last 1.5 miles felt great though

we'll see how the 8 miler saturday feels

3/25/2010 9:41:19 PM

Legs

10min Warm Up Cardio
10min Dynamic Stretching

3x5/3/1 Back Squats 245/275/315
5x5x180 Lying Leg Curls
5x10x305 Machine Adductors
5x10x305 Machine Abductors
5x5x14 plates High Narrow Leg Press
5x10x14 plates Calf Extensions
5x5x14 plates Wide Low Leg Press

10min Static Stretching

First time doing back squats in 3 months, was weary as hell, took my sweet time on the negatives to ensure proper form, I was surprised I was able to do 315 once, I've never done it before, only 300x5 back in September, hadn't back squatted since. Anyone here prefer sumo squats to regular back squats?

3/26/2010 11:06:25 AM

id rather do free weight squats with a regular form and then do wide leg presses on a machine.

3/26/2010 11:37:07 AM

good for you

3/26/2010 3:00:15 PM

yesterday


Bench: 1x10x135
3x5x175, 200, 205
Xball Leg Lift Crunches 2x20

Incline Dumbbell Presses: 2x12x35
Xball Flat Presses: 2x12x40

Dumbbell Curls 2x15x25
Dumbbell Skullcrushers: 2x15x15
Leg Lift Crunches 1x20

Xball Pushups 1x10
Xball Planks: 1min
Side Crunches: 2x15xea. side

3/26/2010 3:31:34 PM

Quote :

"Anyone here prefer sumo squats to regular back squats?"

Quote :

"id rather do free weight squats with a regular form and then do wide leg presses on a machine."

[Edited on March 26, 2010 at 3:41 PM. Reason : good for me]

3/26/2010 3:40:42 PM

i picked up the back of my car 3 times. i was running late

3/26/2010 3:57:36 PM

gotta love those improv at home workouts, gets very creative

3/26/2010 4:03:47 PM

90 minutes of bikram

3/26/2010 8:04:39 PM

quick leg workout. I cut the workout short in order to do a little bit of stretching.

3/26/2010 9:51:53 PM

yesterday

zerchers
deads
bb lunges
calf junk

today

floorpresses
pullups
bentover rows ss w/seated db oh press
shrugs ss w/ curls
wrist rolled

3/26/2010 10:31:46 PM

overworked my bicep on tuesday

still hasn't healed completely. worried i may have a slight tear. probably seeing a doctor tomorrow.

3/26/2010 10:49:15 PM

running a 5k in the morning.

3/26/2010 10:52:13 PM

imma start doing friday weigh ins

yesterday was 138.9
solid 3 lb loss

im tempted to take some after pictures from december or so.


we'll see...

3/27/2010 2:27:17 PM

hopefully i get my cast cut off next week so ill be able to start working out some in the oncoming weeks.

3/27/2010 2:35:34 PM

Working out for three hours a day while eating crap food over four weeks, loss of .5 pounds.

Working out for two hours a day while eating good food over one week, loss of 4 pounds.

Sweet.

3/27/2010 2:40:00 PM

yea dude its just as much about the food as it is the workout

for the past 4 months ive completely cut out all fried foods, meat, processed foods, soft drinks, artificial sweeteners, and alcohol. that combined with a slight change in my exercise routine ive finally cut out over 90% of the belly fat ive accumulated since the breakup last march, and put on about 10 lbs of muscle. its awesome.

since i broke my arm three weeks ago i've actually lost wait instead of gained it. such a strange thing since its always been the opposite for me

3/27/2010 2:44:44 PM

ran to the gym. chest and abs. ran home.

3/27/2010 2:49:04 PM

28 mile bikeride outside

was a bit chilly starting out but warmed up nicely

3/27/2010 4:18:08 PM

Double Unders
Ring Work (muscle ups and dips)
Chin-Ups

Snatches

Sprints on the Rower

3/27/2010 4:22:45 PM

40mi ride

glorious

3/27/2010 8:07:34 PM

^ how hilly are you rides? I did 28 today - a lot of hills and it kicked my ass

3/27/2010 8:08:37 PM

haha for me? MAJOR FUCKING MOUNTAINS

in all reality? not very hilly

but some wicked wind. at one point i was going 11mph and my heart rate was at 182!

3/27/2010 8:17:27 PM

Damn!


Okay that makes me feel better about my ride(s) then. I'm gonna try for further next week..... Hopefully I can get out given it's Easter weekend and whatnot

3/27/2010 8:24:06 PM

an hour on the treadmill, followed by two hours of shoveling dirt and hauling it across the yard on a wheelbarrow.

3/27/2010 8:32:01 PM

fucked around, was supposed to rest, ended up power cleaning 225 for the first time despite losing 11lbs of crap this week

3/27/2010 10:59:18 PM

stayed in bed with a sinus migraine and tried not to die

3/27/2010 11:01:19 PM

5 mile run

3/28/2010 12:59:29 PM

warmup 15min treadmill


bench: 3x10x135

flat dumbbell presses: 3x10x50

decline press maching: 3x10x140, 160, 180

combo:
ezbar skullcrushers: 3x10x40
ezbar fastpresses: 3x10x40
dumbbell skullcrushers: 3x10x15

cable tricep pushdowns: 3x10x42.5, 50, 57.5
cable curls: 3x15x20,25,30

chest flies machine: 3x10x130,145,160
10 pushups

abs:
xball oblique twist crunches: 3x1min
bicycle crunches: 3x20
xball raised leg lift crunches: 3x12


cooldown 15min treadmill

3/28/2010 1:37:28 PM

20mi ride

just a little mini but dang i was sore from yesterday! and more fucking wind today! ugh it was brutal but i made myself go 10mi into the wind before i'd turn around.

and i found out that the big ride i'm doing in 3 weeks isnt 150 mi, its 180!! haha yikes

next sat i'd like to do at least 50, 60 would be awesome (esp if i could plan ahead and bring a sandwich!)

3/28/2010 1:46:46 PM

20mi ride

just a little mini but dang i was sore from yesterday! and more fucking wind today! ugh it was brutal but i made myself go 10mi into the wind before i'd turn around.

and i found out that the big ride i'm doing in 3 weeks isnt 150 mi, its 180!! haha yikes

next sat i'd like to do at least 50, 60 would be awesome (esp if i could plan ahead and bring a sandwich!)

3/28/2010 1:46:46 PM

Back/Shoulder with Quinn

Biked to grocery store for warm up, bought a banana for 19c, rode home.
10min Dynamic Stretching

5x5x405 Rack Pulls
5x5x135 Standing Shoulder Press
5x5x160 Low Rows
5x5x20 Lateral Raises
5x5x180 CG Pull Downs
5x5x140 Rear Delt Machine Flies
5x5x70 Face Pulls
5x5x65 Front Raises

3/28/2010 1:54:25 PM

Was on the stationary bike for 40 min and did some free weights.

3/28/2010 8:09:13 PM

^^

Nice work boss

3/28/2010 8:11:24 PM

^you did work as well, big man repping out those pull ups

Legs

10min Cardio
10min Dynamic Stretching

3x5/3/1 x 225/275/325*failed Squats
3x5/3/2 x 275/295/315 SLDLs
5x5x220 Quad Extensions
5x5x180 Hamstring Curls
5x10x305 Machine Adductors
5x10x305 Machine Abductors
5x5x14 plates High N Narrow Leg Press
5x10x14 plates Calf Extensions

15min HIIT swim
10min Static Stretching

disappointed I failed on the back squats at 325

3/29/2010 11:24:22 AM

First time in the gym in 3 weeks due to tendonitis in both elbows. Wore forearm straps and iced afterwards.

4x10 bench
4x8 incline bench
4x15 machine flies
3x12 one hand front raises
3x12 lateral raises
3x12 reverse flies

3/29/2010 1:46:17 PM

5k at LJ

3/29/2010 1:48:49 PM

10 min mobility warm-up (mostly hips and wrists)

Overhead Squat 2x10
Front Squats 3RM
Back Squat 1x20

5 Rounds for time:
30 Double Unders
20 Box Jumps, 24"
10 KB Swings, 1.5 pood (24kg)
14.46

Stretched hamstrings

3/29/2010 2:11:02 PM

Quote :

"big man repping out those pull ups"

lightweight all day

Mhhmmm KFC.... Get your runnin shoes ready Cass! I'm almost back in the featherweight class.





Why does a muscle up seem impossible?

3/29/2010 3:06:35 PM

because you're weak?




it's actually more technique than anything...

3/29/2010 3:18:52 PM

My knee is higher than the box you "jump" on Packman92.


Mike

3/29/2010 3:39:08 PM

I wish to learn this "muscle up"

I can do pull ups easily. What sort of voodoo am I missing?

3/29/2010 3:55:16 PM

double postin' hustle

[Edited on March 29, 2010 at 3:57 PM. Reason : dph]

3/29/2010 3:55:16 PM

you both don't do any straight arm pulldowns, which is similar to the pulling motion of the muscle up, it looks like you get momentum up from the pull-up and then the outward approach as you rise from a straight arm pulldown maneuver

kinda hard to visualize, but I just want to do this in a gym some day:

http://www.youtube.com/watch?v=m6fB7M9awOg

3/29/2010 8:00:38 PM

set em up

3/29/2010 8:09:45 PM