The key to the muscle-up is the transition (and the false grip if you're using rings)

it starts as a pull-up (I'd go with more of a kipping variety, using momentum)
as you approach your hands lean forward (should be in the bottom position of a dip)
press-up and repeat

I think it's much easier on gymnastics rings, but I've done sets on the pull-up bars at the gym as well

3/29/2010 8:19:25 PM

350m sprint swim followed by 45 minute spin class.

different instructor who grunted continuously through class then 30 minutes into ran out of the class to puke

3/29/2010 8:28:37 PM

Due to my lack of proper nutrition, lack of sleep, stress, and not getting all of my workouts in, i've decided to go to full body days, till I get my self/head together (and to make room for more cardio). So if I get 2 days of weightlifting in.. great, and if I get 3 SUPER!

Today... Monday at 5pm (EEK )

kicked dude out of rack doing light rows

Squats
Snatch grip deads

looked around at available equipment and reconsidered benching
went down stairs and under the porch and set up my rings

muscle ups
straddle planche pushups on the rings
front tuck lever pullups on rings
iron cross rows
hspu's against wall
dips and pullups to failure
hspu shrugs

went back in the weight room

french bar curls

3/29/2010 8:28:58 PM

to aide in developing a MU, i'd also suggest setting up straps to give you a lift/counter weight/aide

3/29/2010 8:30:30 PM

Jogged around my neighborhood 3 times today. I think I'm over the awkwardness of it all.

3/29/2010 8:31:23 PM

5 miler run

3/29/2010 9:05:28 PM

did chest, biked for 12 minutes, then ran just shy of 4m.

3/29/2010 9:23:56 PM

ran 6 miles.

legs felt great, cardio was fine

back was killing me

guess it's time to do some core work

3/29/2010 10:15:21 PM

start drinking then!

3/29/2010 10:16:44 PM

Played Basketball for about 2 and a half hours

3/29/2010 10:18:16 PM

How long would ya'll lay of the running if you got bad shin splints? I tried running yesterday and it was so bad I had to turn around and it was bothering me in badminton today

3/29/2010 10:31:22 PM

have you been fitted for shoes at a running store? I've never had shin splints so I can't really comment, but I would get that checked out so you know what the root cause of it is.

3/29/2010 11:04:57 PM

yeah

i was starting to get bad shin splints about the time i started consistently trying to go 3+ miles

then got fitted for shoes

now life is good

no more, hey these are on the running shoe rack at dicks and are asics, that's a good brand right?

3/29/2010 11:07:44 PM

no clue. I think the best shoes are the ones you feel most comfortable in. Also, read an interesting research study the other day saying how there were significantly more injury's sustained by runners who purchased expensive shoes over modestly priced shoes (~50). To lazy to find it atm but ill look for it later

I was saving up to buy a pair of those vibrams 5 fingers and see if they worked any better. I've tried changing my shoes in that past and it didn't really change much so I thought I would give it a try. There's a lot of good research behind it. It would take some time for me to change my running style though so I suppose I wouldn't know for a few weeks if they were working

3/29/2010 11:29:42 PM

New thing Slave's got going, check it out

He runs 5 miles, right, not a big deal

But after 3 miles of running normal, like 8/per, he runs the last 2 miles by straight Usain Bolt sprinting for 1/4 mile then slow jogging the 1/4 in between, then sprinting again...4 sets of this

Aiming for 1:00 to 1:05 for the sprints

Good way to mix it up and work a little HIIT into your normal runs

Also girls wants to fuck you more if you run faster

3/29/2010 11:33:29 PM

Quote :

"Also girls wants to fuck you more if you run faster"

field tested that one

3/30/2010 12:12:28 AM

True.

Jen - you should read this thread if you're looking into the VFF shoes - message_topic.aspx?topic=419632

3/30/2010 8:18:53 AM

Chest

10min Cardio
10min Dynamic Stretching

5/3/1 275/315/355 Decline
5x5x50 Decline Flies
5/3/1 225/255/280 Incline
5x5x45 Incline Flies
5/3/1 255/275/325 Flat
5x5x25 Cable Flies

15min HIIT Swim
10min Static Stretch

3/30/2010 10:13:13 AM

90 minutes of bikram.

i knew i pulled an oblique muscle last week and i thought it was okay to do yoga tonight.... yea, not so much

definitely re-pulled it worse than before

3/30/2010 10:27:27 PM

another slow ordeal of trying to get through a back workout.

3/30/2010 10:36:41 PM

Spin class!

3/30/2010 10:44:13 PM

Took a day off: mac & cheese + Oreo's

3/30/2010 11:30:33 PM

rode my bike to get chinese food

went to work (i get a workout almost every night at work)

3/30/2010 11:33:22 PM

ran at lunch

basketball at 8

volleyball at 9:30

home at 10:45

3/30/2010 11:34:48 PM

I nearly fainted at the gym today.

3/30/2010 11:35:08 PM

Question: last night I went for a quick bike ride and realized that I want to get a legitimate road bike to go 60 mi.+ to visit friends and shit. I've done 50 mi. on a mountain bike and it was hell, compared to what I've read about the difference between road bikes and mountain bikes. Is there a cycling thread (for suggestions)?

3/30/2010 11:38:19 PM

^http://brentroad.com/message_topic.aspx?topic=473480

3/30/2010 11:39:45 PM

I wonder if there's a search function on this forum anywhere...

That'd be a nice thing to have, huh?

3/30/2010 11:40:25 PM

^I've looked, because I usually get bitched at

3/30/2010 11:40:57 PM

haha

3/31/2010 12:13:47 AM

3/31/2010 9:26:40 AM

3/31/2010 10:05:07 AM

3/31/2010 10:13:42 AM

early morning workouts always make me sick to my stomach


5min warmup treadmill

seated leg press 2x15x270
Single Leg Squats: 2x10x50 ea. leg
leg lift crunches 1x20

Box Squats: 2x12x50
Some kinda jumping jack thing idk, 2x30sec's
weighted crunches: 1x20

dumbbell shoulder presses 2x15x20
single arm rows: 2x15x40

xball back leg raises 1x15
xball oblique twists 1x45sec's

3/31/2010 12:13:16 PM

last night i had my 1st zumba class...kicked my ass. going again thursday.

today i did my usual 10 lunges, squats, sit ups & push ups x 3

debating a walk/run b4 i have to go babysit...

3/31/2010 12:22:54 PM

my boyfriend and i are gonna be super goofballs and do some exercise videos together. haha

also, we'll walking my little dog around the lake!!

3/31/2010 12:27:33 PM

^start with Insanity

Back/Shoulders

10min Warm Up Cardio
10min Dynamic Stretching

5/3/1 x 185/205/225 Power Cleans
5x5x235 Yates Rows
5x5x405 Shrugs
5x5x75 Face Pulls
5x5x145 Widest Grip Low Cable Row
5x5x85 Straight Arm Pull Down
5x5x30 Front DB Raises
5x5x20 Lateral DB Raises
5/3/1 x 275/315/355 Decline Bench

15min HIIT Swim
10min Static Stretching

Diet has been 110% spot on for the past 11 days, I'm losing body fat like a champ, I'm totally in the zone, absolutely destroying myself. Feeling great!

3/31/2010 2:49:07 PM

care to detail your diet?

pretty sure at one point you were doing 5x(1protein 1veggie 1fat 1grain) at one point, still doing that?

3/31/2010 2:52:16 PM

This is the cat who eats a dozen eggs for breakfast I think

Cool Hand Luke in this motherfucker

3/31/2010 2:53:12 PM

About to go run around Lake Johnson. Anybody want to join me?

3/31/2010 2:55:17 PM

^^been on a targeted ketogenic diet, it looks more like

Meal 1: 400 calories, high carb, high protein, low fat
Workout
Meal 2: 400 calories, high carb, high protein, low fat
Meal 3-5/6: 400 calories, high fat, high protein, low carb

The most eggs I ever cooked for myself in 1 meal was 6, but I'm sure I've ate 12+ at a brunch somewhere. Actually haven't had eggs in a while, Walgreens isn't selling them for 99c/dozen anymore, so lately I've been depending too much on whey. Oh well, once I graduate I'll be able to afford more quality protein sources. Thank god chicken was 1.67/lb at HT last week, bought about 20lbs.

3/31/2010 3:24:27 PM

If you want eggs now is the time to get them. Most places have them $1/dozen this week. I know SuperTarget has them for .99/dozen.

3/31/2010 3:30:01 PM

played some disc golf
getting ready to ride my bike to pick up some chinese food
will be dancing for a few hours later tonight

3/31/2010 3:33:22 PM

Quote :

"^^been on a targeted ketogenic diet, it looks more like Meal 1: 400 calories, high carb, high protein, low fat Workout Meal 2: 400 calories, high carb, high protein, low fat Meal 3-5/6: 400 calories, high fat, high protein, low carb "

how's that working for you? I've never heard anything but bad things about TKDs, mostly because people claim the body can't go ketogenic if you introduce carbohydrates every day, even if it is only around workouts.

3/31/2010 3:38:49 PM

yea, I'm not ketotic at all, been following this pattern of targeting the carbs around the workout. I really don't think it makes or breaks anything, so long as I maintain a deficit I'm going to lose weight. I never saw an advantage when I did a true keto diet with the same deficit as a traditional diet. Sure, you lose more scale weight, but the fat loss isn't improved. I've yet to feel that groggy fatigue feeling as I did with a CKD and my energy levels have been wonderful so far, although I'm pretty gassed around 6pm. Not sleeping well either. Maybe ~5-6hrs of sleep at best and I have to force myself to snooze. Not on any caffeine either and my appetite is dead. Feels like I'm EC stacking

3/31/2010 3:47:03 PM

I'm gonna go have a smoke right now. You want a smoke? You don't smoke, do ya, right? What are ya, one of those fitness freaks, huh? Go fuck yourself.

3/31/2010 6:06:48 PM

1 mile jog

3x10 50lb bar curls
3x20 pushups
3x50 ab crunches center, right and left
3x10 30 lb hammer curls with dumbells
3x10 50 lb bar over the back of the head for triceps(not sure what to call these)
5 minute jumping jacks


this is about my workout 4 days a week. It takes between 45 minutes and an hour to do. 2 other days, i ride a bike for 30-45 minutes and then i take one day a week off from all activity.

I've noticed a change in my body...not so much muscle gain, but definitely noticed a bit of fat loss. My legs, face and chest area has toned up/lost some fat. Everytime i go around someone that hasn't seen me in a few weeks/months they say "what have you been doing, you look smaller!"

my body weight for the past 3 years or so has averaged around 185....right now, i'm around 178

3/31/2010 7:02:49 PM

squats
goodmornings
bench
bentovers
mp's
weighted pullups
ABZZZ

(I was going to bike, but recognized someone I grew up with, and didn't want to play catch up, as I haven't seen him in about 2 years. So, I quickly ducked out of the cardio room, HA)

stretched

checked to see if the coast was clear, and left

3/31/2010 8:19:36 PM

day off

3/31/2010 8:21:01 PM

Ran 2.5-3 miles today and probably 4 miles yesterday.

3/31/2010 8:27:18 PM