went to the Gold's Gym in Waldorf, MD. A lot better layout than the one in Alexandria, but the place only had one functional barbell clip. one, not one set.

4/13/2010 8:52:07 PM

3 miles :-/

4/13/2010 11:16:04 PM

no yoga?

4/13/2010 11:21:55 PM

changed to run tonight - yoga tomorrow

4/13/2010 11:23:20 PM

1 bb clip? wtf?

Today

Bench
ringz

4/13/2010 11:25:25 PM

Arms
10min Cardio
10min Dynamic Stretching

5/2/1 x 275/315/345 Decline Bench
5/3/1 x 25/35/45 Chin Ups
5x5x35 OH Extensions
5x5x35 Concentration Curls
5x5x65 Rope Pushdowns
5x5x65 Rope Curls
5x5x75 French Press
5x5x30 Spiderman Curls

15min HIIT swim
10min Static Stretching

207lbs...down 23lbs since March 21st, losing strength though

4/14/2010 10:41:00 AM

Is that type of gaining/losing good for you? I can't imagine it would be, but you've studied a lot more of the nutrition than I ever cared to know.

4/14/2010 10:41:48 AM

Quote :

"5x5x65 Rope Curls"

begonias and I call those dick curls.

4/14/2010 10:43:40 AM

monday
usual warmup

9 x 50 free on 1:00 descending 1-3, 4-6, 7-9 (typical splits were: :40, :35, :30)

4x 250 mixed work: progressive fist for 150 100 swim, 50 fist 200 swim, (i don't recall the other drills/mixed swim)

5x 200 odds 200 IM descending, evens 200 free moderate easy, (3:30 / 3:00 pacing about)

8x 150 - mixed stroke work and drills

4x 100 kick set (we cut it in half due to time was 8x) 2x - (25 fly on back, 25 free on side x2, 25 free on stomach) 2x - 25 breast/25 back

usual cool down.

4/14/2010 11:10:30 AM

5min treadmill warmup


2x15 bosu squats w/18lb med. ball
2x30sec bosu leg kicks

2x30x175 seated leg press quick presses

2x15x42.5 cable back rows
2x12x12.5 cable side raises ea. side
2x12x12.5 cable seated oblique twists ea. side

2x25x35 cable bent bar curls

1x30sec leg curl ab thing (idk what its called)

2x15x40 barbell shoulder presses

1x30sec bosu squat oblique twists

1x30sec seated leg twist kick crunches



felt pretty good


208.5 yesterday morning

8.5 tiny pounds to go!!!!

4/14/2010 11:24:07 AM

Quote :

"Is that type of gaining/losing good for you?"

probably not, I'm still new, relatively speaking, to the "bodybuilding" lifestyle as some put it, and some choose to operate on a bulking/cutting protcol rather than a perpetual recomposition. All of last year, I more or less maintained bodyweight at 200-210. This year, I started at 205 in Jan, spent almost 3 months eating 4000+/day and cut out most cardio, hit 230 but stronger than ever. Now I'm cutting through summer, going to make the final push to get rid of the pooch on my stomach. I've been eating 2000 cals/day TKD style since March 21st, only 1 small cheat meal in that frame. I have no urge to cheat at all, really in the zone as far as dieting is concerned. I'm getting burned out on lifting though, my low back is starting to tell me I need to stop.

Question for the swimmers out there, or just cardio enthusiasts in general. Which HIIT swimming protocol am I better off performing?

A
Swim 1 25m lap as fast as possible ~20 seconds
Elementary backstroke return lap ~40 seconds
Rest ~20 seconds
50m = 1:20

B
Swim 1 25m lap as fast as possible ~20 seconds
Rest ~40 seconds
50m = 2:00

I started at 10 laps total, added a lap every week since. Performing 13 laps at the moment. B is less "recovery" between the high intensity intervals but it is less distance traveled as I don't spend recovery with an elementary backstroke but you complete the 10 laps of 25m in a shorter overall time. I'm just overthinking it anyways, probably just best to stick with whatever I like. Blah

4/14/2010 11:25:56 AM

oh dear lord and baby jesus, DO WANT

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

http://www.youtube.com/watch?v=JVQps2cVgcs

4/14/2010 2:20:57 PM

i feel like if i told her she looked like she put on a few pounds, she'd go throw up and run a marathon.

4/14/2010 2:23:32 PM

Quote :

"oh dear lord and baby jesus, DO WANT http://www.youtube.com/watch?v=apAQqucRttA http://www.youtube.com/watch?v=JVQps2cVgcs"

I think you officially have a type.

4/14/2010 2:34:16 PM

^^ I think most women would.

^^^ NICE!

4/14/2010 2:40:27 PM

porcha

swim 1 x 25 (m or yard? you are probably in a yard pool (most are 25 yard or olympic at 50m)) sprint (full speed)

then 50 easy (25 back stroke *not elementary, 25 free)

repeat, rest no more than 10 seconds after each easy 50, you should be trying to teach your body to recover on the easy portions more.

for a different version you can try a burnout set, start with 2x 50 free sprints with :10-:15 rest after followed by a 150 (or 200) easy free/backstroke

you can up this to 4x 50 free sprints with a 200/300 easy free/backstroke

those are similar to sets we do when we are first getting back into shape at the beginning of the season (a few months before meets start)

4/14/2010 3:58:34 PM

I'm just going to throw this out there.... For one, she looks fake as hell (body, obviously I don't know her personality). Secondly, she looks like she needs to eat a burger. Finally, I wonder what her self esteem is like... through the roof or the type of girl to beat herself up constantly?

4/14/2010 3:59:04 PM

GYM TIME!!

so I can be HOT as hell beatches.

4/14/2010 4:36:38 PM

Arab13

thanks, I'm having trouble with the whole free stroke I believe. I can't seem to find a pace I can sustain for longer than 50m. I also need to learn how to properly kick and stroke at the same time(insert homo joke). I may need to practice with a kickboard or that bouy between the thighs, I think kicking is definitely my weakest aspect, I feel it lag in the water behind me and I sink like a brick when I stop moving. Never done a legit backstroke, I feel my shoulder ROM is compromised and the stroke is just an awkward motion.

When you kick, how much upper leg movement is there? I try to incorporate the whole leg but again, it feels awkward as I twist the whole torso side to side writhing through the water. Really really enjoying swimming for cardio though, especially with these allergies & heat outside.

Quote :

"I think you officially have a type"

I can't go from a porterhouse steak to ground beef

4/14/2010 4:43:55 PM

i have a question for ya'll
how much water weight do ya'll vary throughout a day, a few days, or a week?

i've always known that i vary A LOT.
but the other day i weighed myself in the AM and then again this morning (both nakey and post-pee-pee) and the difference- 8lbs

doesnt that seem excessive?

4/14/2010 5:11:58 PM

8lbs seems a bit much, i'd side on the scale being at fault on that one, perhaps not zeroed out properly despite precautions

8lbs on you is a much larger bw % to shift in a short span compared to someone my size, I know I've dropped 10lbs over a 2 day span in either direction

maybe you're pregnant ?

4/14/2010 5:28:15 PM

well this isn't the first time it's happened either.....

i frequently shift 6ish or so pounds the morning after a cheat day compared to the day after that....


i also eat WAY too much salt.


[Edited on April 14, 2010 at 5:30 PM. Reason : this was the first time it went over 6]

4/14/2010 5:30:26 PM

Is it just pee-pee or is there poo involved too?

Poo is an entirely different ballgame.

4/14/2010 5:33:06 PM

ahhh i guess poop could be involved.

i always figured it was my insane salt intake getting insane-er on cheat days


hmmmmm.
i will keep that in mind next time.

4/14/2010 5:34:53 PM

porcha getting the stroke to sync well with the kick is the hardest part of all the strokes in swimming, for freestyle some work with a pull buoy and a kick board will help some, (generally your knees don't move but about 3-4 inches from plane when kicking, any more increases the drag on your knee too much, this can be exacerbated by wearing the longer swim trunks/board shorts)

you can also try some of these drills: 6 kicks/stroke (one pull (one arm) 6 kicks while on your side with the other arm still extended out in front of you, then pull with the extended arm recovering the other and another 6 kicks on your other side, slightly over exaggerate the torso rotation), head-torso twist (rotate your entire body along the long axis on each stroke (25-45 degrees) from your toes to head), and head motion freeze (similar to the last drill but you don't rotate your head at all except to breath)

for back stroke you probably aren't rotating your shoulders and hips enough as well as not keeping your hips up and head back

these are the most common issues with free and back stroke. the best would be to get a few lessons, a good instructor can tune your stroke the best

4/14/2010 5:46:50 PM

i have another question for ya that i can't seem to find the answer to.

i eat all day long.
all. day. long.

like every hour or so....

my calories are good, usually 1200-1500 (i find it really hard to hit 1500 sometimes)
and my macros are pretty decent.


my question is: does anyone know how this effects insulin?
it seems like eating like this will keep my insulin at a low spike throughout the day which will inhibit fat loss....

im just curious if i should try to switch to eating every three hours or so...



[Edited on April 14, 2010 at 7:00 PM. Reason : upon further inspection...lots of my snacks are low GI, so it may not be as big of a problem. ]

4/14/2010 6:43:48 PM

went to the Gold's Gym in Hoodbridge, VA today. Damn, that place was ghetto.

4/14/2010 7:19:46 PM

Athletic conditioning class

4/14/2010 9:22:49 PM

Watched guys take turns curling in the squat rack (65lbs dude? Really? I mean you really have to do that here?). I need to join a new gym.

4/14/2010 9:51:38 PM

^come find me...I'll take care of it

Quote :

"my question is: does anyone know how this effects insulin? it seems like eating like this will keep my insulin at a low spike throughout the day which will inhibit fat loss...."

WHAT are you eating? Do you have any purely carb meals or are you balancing protein/carbs/fat within each meal?

[Edited on April 14, 2010 at 9:59 PM. Reason : ]

4/14/2010 9:58:54 PM

90 minute bikram

4/14/2010 9:59:15 PM

^^^ haha sounds like planet fitness

[Edited on April 14, 2010 at 10:01 PM. Reason : ^ lunaaaaa ]

4/14/2010 10:00:15 PM

Did a 4 mile run, tomorrow is bike and run. Run time was actually semi-respectable, at least for me.

4/14/2010 10:09:21 PM

7.5 mile run

4/15/2010 9:20:19 PM

15min warmup treadmill


bench: 1x8x135

3x5x155, 185, 190

incline dumbbell presses: 2x12x35
flat dumbbell presses: 2x12x35

overhead cable tricep bar: 2x15x25, 37.5

cable kickbacks: 2x12x15 ea. arm
2x10 pushups


cable bar pushdowns: 1x20x47.5

4/15/2010 9:42:53 PM

3 mile jog/run

im questioning the validity of google maps.
i ran the road in front of my house, it said .4 miles, 8 times.
so 3.2 miles right.

i didn't stop once and i was not even barely out of breath (which is odd considering i havent ran in a very long time)
maybe the insanity workouts are helping....

4/15/2010 9:46:31 PM

way to brag

4/15/2010 9:48:21 PM

lol.

i wasn't trying to brag ahaha.
im saying that in a really surprising way.

in a i-dont-really-think-that-was-three-miles-way.
i sure do hope it was. make me feel awesome.


keep in mind i run at slow pace.
more like a quick jog

4/15/2010 9:49:47 PM

Abs & Swimming
2hrs of Basketball
http://www.youtube.com/watch?v=Hx9X1V8L17I

4/15/2010 10:55:46 PM

Legs
10min Cardio
10min Dynamic Stretching

3x5/3/1 x 185/205/245 Sumo Front Squats
3x5/3/1 x 135/175/205 Lunges
5x5x230 Leg Extensions
5x5x170 Leg Curls
5x10x305 Adductors
5x10x305 Abductors
5x5x14 plates Wide Leg Press
5x5x14 plates Calf Extensions

20min mile walk
15min Static Stretching
15min HIIT Swimming
10min Static Stretching


1 class friday's FTW, lower back is spent, again

4/16/2010 12:25:17 PM

^^^

surely google must be wrong! There is no way i can be THIS AWESOME!!!!!!

4/16/2010 12:34:53 PM

Quote :

"maybe the insanity workouts are helping...."

those workouts look killer! they probably are helping

4/16/2010 12:38:51 PM

I hardly ever run, but have been doing extremely intense plyometric/cardio sessions (1hr) a few times a week. My run lengths have increased dramatically.

4/16/2010 12:40:33 PM

Swam 30 lengths of the pool
P90x Cardio X
1/2 of a P90x Abripper-X

2x10 pull-ups, 25-lb weighted

4/17/2010 11:26:00 AM

exhausted!


warmup: 1mi run treadmill


Incline Machine: 2x10x90, 110
Decline Machine: 3x10x180,200, 230
Bent Bar Cable Pushdowns: 3x12x42.5, 50, 60

Smith Squats: 4x5x125, 145, 175, 215
Calf Extensions: 3x15x230,250,300
Leg Extensions: 3x10x110,120,130
Leg Curls: 3x10x90,100,110

EZ bar curls: 2x10x40,50
Dumbbell Hammers: 2x10x25,30

Shrugs: 2x10x45,55

Front Raises: 3x10x10
Lateral Raises: 3x10x10
Bent Raises: 3x10x10
Side Raises: 3x10x10

Bosu Crunches: 3x20x14lb med. ball

Bosu Balance Pushups: 3x10

Bicycle Crunches: 3x20


Cooldown: 1mi run treadmill



good day

4/17/2010 12:51:16 PM

Ran 2 miles in 13:30. Trying to get back to that sub-18 3 mile.

4/17/2010 1:01:19 PM

^^ do less volume at greater intensity.

4/17/2010 1:20:17 PM

^^Very impressive dude.

3 mile run for me, didn't time it but probably about 8 min pace.

4/17/2010 3:27:47 PM

Chest
10min Cardio
10min Dynamic Stretching

5/3/1 x 255/280/325 Bench
5x5x35 Decline Cable Flies
5/2/1 x 225/250/275 Incline Bench
5x5x30 Incline Cable Flies
5/3/1 x 275/300/330
5x5x180 Machine Flies

10min Static Stretching

must. add. more. cardio.

4/17/2010 4:31:05 PM

was able to get dead lift sets of 6 at 315 today for the first time and also 2 sets of 4 at 335.

4/17/2010 4:32:26 PM