spin and swim thursday

45 minute spin class

1000m swim

4/8/2010 9:14:13 PM

took: pump & ride (intervals of kinesis wall + spin bike)
taught: above the belt (30min upper body + abs)
took: body combat
20min stepmill
taught: below the belt (30min lower body + abs)

I AM POOOOOOOOOPED.

4/8/2010 10:18:56 PM

FML I forgot the NCSU pool is closed til 10:45 on Fridays...I show up at 9:15 ready to roll and shot the fuck down....rolled back into the locker room, threw on my sweaty ass underwear, shorts, sock, shirt and let out a long shudder. Hammered out some HIIT sprinting for 14 laps, Ran 1, Jogged 1 ~20 min.

shitty workout today too, low rep arms days are boring as shit, technically this is my "off" day

Arms
10min Cardio
10min Dynamic Stretching

5/3/1 x 275/315/345 Decline Bench
5/3/1 x BW+25/35/45 Chin Ups
5x5x95 Incline Skullcrushers
5x5x90 BB Curls
5x5x35 Cable Push Downs
5x5x40 Hammer Curls
5x5x30 OH DB Extensions
5x5x35 Concentration Curls

20min HIIT Sprinting
10min Static Stretching

4/9/2010 11:11:06 AM

15min warmup treadmill


Bench: 4x10x135, 155, 185, 190
Dumbbell Skullcrushers: 2x15x17.5

Wide Grip Bench: 2x15x95

Xball crunches: 2x20

Cable Pushdowns: 2x15x17.5

Dumbbell Curls: 2x15x25

Bosu pushups: 2x15

Oblique Cable Twists: 1x10xeach side

Bosu oblique leg lift twists: 1x12xeach side

4/9/2010 12:27:22 PM

Back and cardio today. I feel more and more tired when I go to they gym. Must not be getting enough calories.

4/9/2010 3:27:19 PM

8 mile run

4/9/2010 9:57:16 PM

i got my ass kicked at my first personal training session at o2 fitness

im dreading being sore, i told him i was driving myself up to maryland in the am and he was like "oh boy, i wish you would have said something before...well pull over every hour and walk around"

4/9/2010 9:59:58 PM

Spin class

4/10/2010 11:55:38 AM

2mi run

ab work ~10min

biceps cable curls: 2x10x35,42.5

bike cooldown: 15min

4/10/2010 1:50:23 PM

3 mile run on the treadmill

bicep curls, tricep cable pulldown

4/10/2010 2:38:40 PM

holy shit begonias

Quote :

"took: pump & ride (intervals of kinesis wall + spin bike) taught: above the belt (30min upper body + abs) took: body combat 20min stepmill taught: below the belt (30min lower body + abs)"

in freaking-tense

4/10/2010 3:01:57 PM

Double Under Practice
15min mobility warm-up

Bench 5RM
Close Grip Incline Bench 3x8
Pull-ups 2x8

5 Rounds for time:
3 Clean&Jerk, 115
6 pull-ups
9 box jump, 24"

5m 55s

4/10/2010 3:26:20 PM

^^I'd been slacking all last week so I stepped it up... I even impressed myself

but it wasn't all in a row, it was over the course of the day (5:30am - 7:30pm)

4/11/2010 12:10:19 AM

5k at race pace

4/11/2010 11:27:07 AM

RPM+

RPM+ is longer than a regular spin class... hardest class EVAR but it was soooo worth it

4/11/2010 12:46:13 PM

28 miles on the bike outside..... Just a short break in the middle so not too bad

4/11/2010 4:54:02 PM

Legs
90min Basketball w/ Quinn raining 3s on big mike
10min Dynamic Stretching

3x5/3/1 x 275/295/335 SLDLs
3x5/2/1 x 225/275/275 ATG Sumo Squats, I was spent at this point.
5x5x170 Leg Curls
5x5x225 Leg Extensions
5x10x305 Adductors
5x10x305 Abductors
5x5x14 plates Wide Leg Press
5x10x14 plates Calf Extensions

10min Static Stretching

lower back is completely trashed. FMLB

4/11/2010 5:06:01 PM

Hit some rocks with twoozles today son, crack rocks.



Well... ok... so, maybe it was some indoor rock climbing but that's pretty similar to smoking crack from what I hear.

4/11/2010 6:33:10 PM

Did you show her your "knife?"

4/11/2010 6:34:22 PM

I was carrying three knives today, they only saw two though. She noticed my pink knife first son. It was only once my pocket was at eye level that she was like, "you carrying a pink knife son?!"

Obviously the real "knife" stayed hidden though son.

4/11/2010 6:37:06 PM

6.75 mile run

4/11/2010 6:51:56 PM

Just ran around Lake Johnson without stopping - personal milestone... never made it all the way around before without having to walk at least a little bit. I took the hills last and they got me so pumped up I went ahead and ran another half mile before stopping.

4/11/2010 8:30:26 PM

^ gg, dude.

4/11/2010 8:32:11 PM

^^Awesome man. I went out to Lake Johnson w/ the gf for the first time a little while back. We started off jogging and got to the hills and were like W*(#(I#@ hax.

[Edited on April 11, 2010 at 8:57 PM. Reason : .]

4/11/2010 8:56:52 PM

5k this morning

4/11/2010 9:06:48 PM

sub 10min/mile time, new personal record for distance/time

maybe a weekend with a million beers and lots of food fueled it, but w/e

maybe i need to do that before every long run

lulz

4/12/2010 7:41:30 PM

ran the paved part of LJ with the dog and then we walked the trail side. nice 1 and a half hour work out

4/12/2010 7:55:53 PM

Ran really fast for about 2 miles, felt like I was going to black out because I havent been running in a long time except for about five or six times in the last three months, then ran at a decent pace for another .5 to 1 mile.

4/12/2010 8:17:34 PM

Quote :

"Quinn raining 3s on big mike"

4/12/2010 9:47:01 PM

chest day, tired

4/12/2010 10:02:05 PM

I went to the Alexandria Gold's Gym and spent more time looking for equipment than exercising. That's the worst layout for a gym I've ever seen.

4/12/2010 10:17:15 PM

^ we don't have much space up here... most of the gyms kinda suck

4/12/2010 10:18:46 PM

while the gym wasn't very good, I'm very impressed with the National Harbor area that I'm currently staying at. This place reminds me of Citywalk Orlando.

4/12/2010 10:22:04 PM

oooo you're at the national harbor? are you at the gaylord? hotel is fucking awesome.

4/12/2010 10:23:17 PM

I'm at the Hampton directly across from it. I walked around the boardwalk some and then ate at the McCormick and Schmicks seafood restaurant.

4/12/2010 10:25:50 PM

went for a run with the pup around Lake Johnson

ended up swallowing a bug mid-run... then got lost and ended up going the wrong way (didn't really pay attention the map though, so that's my fault)... almost slipped from Gambit pulling so hard... but eventually ended up back at the car ok (even if it ended up being like 20 minutes longer than expected)

at least it wore Gambit's crazy ass out

4/12/2010 10:35:28 PM

^

4/12/2010 10:43:19 PM

Spin class and kickball.

4/12/2010 10:48:11 PM

^2 I thought I swallowed it until I started coughing like crazy and about hacked up a lung in CVS... then hacked up the bug

GROSS

4/12/2010 10:55:56 PM

box squats, romanians, bb lunges, single leg leg presses, and light abdominal stuff (tommorrow will be ring junk)

4/12/2010 10:57:46 PM

dumbbell cleans and pullups

4/12/2010 10:58:00 PM

I need to force myself to start running again. But, I don't know if my avoidance is mental or physical at this point. my foot still doesn't feel right jumping or running

I think I just need to make myself do it, along with jump roping

4/12/2010 11:06:33 PM

start slow... don't do the "no pain no gain" bullshit... any time you take off to heal right now will pay back huge because you won't have to take even more time off when you re-injure yourself.

4/13/2010 10:30:40 AM

a little more than 6 months might be plenty of time off from running and jumping

4/13/2010 10:35:46 AM

^ it's been almost 8 months since my accident (oh shit 8 months today) and i'm still having issues with making it through a 5k run/walk, as well as a bunch of other stuff. so don't try to kick your ass too much

4/13/2010 10:37:53 AM

really good 7 mile run today with virtually no knee pain.

ICE is my friend.....

4/13/2010 4:21:32 PM

Ran one lap around LJ with the dog and then turned around and walked a lap with the dog. Yeah we're worn out

4/13/2010 6:37:50 PM

3 mile run
Spin class

4/13/2010 7:59:04 PM

47 minute run, probably 6 miles

4/13/2010 8:11:47 PM

Shoulders/Back
10min Cardio
10min Dynamic Stretching

5/3/1 x 185/205/225 Power Cleans
5/3/1 x 165/185/205 Military Press
5x5x405 Shrugs
5x5x25 Latera DB Raises
5x5x180 Cable Rows
5x5x90 Wide Upright BB Rows
5x5x75 Straight Arm Pull Downs
5x5x50 Front BB Raises

15min HIIT Swim
10min Static Stretching

Lower back is VERY tight, FML

4/13/2010 8:33:23 PM