170

4/17/2010 4:36:28 PM

^^nice work! PRs are the shit

4/17/2010 8:13:38 PM

moved 10 tons of crusher run and 2 tons of sand. Hopefully next weekend I'll be moving a few tons of paver stones and finally be done with this project.

4/17/2010 8:18:20 PM

6.54 mile run

4/17/2010 8:53:20 PM

^8?

Lol ya I was kinda all over the place today

4/17/2010 9:19:58 PM

3x12 rope push downs
3x12 push downs
3x24 dips
3x12 french curls
3x12 one hand push downs
ran down the rack on push downs

4/18/2010 3:04:44 AM

[Edited on April 18, 2010 at 3:05 AM. Reason : gah]

4/18/2010 3:04:44 AM

^^^ yeah, 35 sets or whatever that added up to is retarded, and not in a good way.

you're either overtraining, or not ever really fully engaging your muscles, or both. you'd be better served by doing, say, 8-12 sets, but working at higher intensity.

4/18/2010 9:59:16 AM

3 mile run on the beach yesterday

10 miles on the bike today

4/18/2010 10:37:06 AM

4.4 mile Falls Lake Hike with Shrike & Quinn

[Edited on April 18, 2010 at 12:22 PM. Reason : .]

4/18/2010 12:22:04 PM

Quote :

"not ever really fully engaging your muscles"

most likely this


i do feel kinda sore today though

4/18/2010 12:23:09 PM

really pushed myself in RPM+

I did good

4/18/2010 12:51:19 PM

Ran in a 5K that turned out to be a 4.35K for everyone due to road cone negligence.

4/18/2010 12:54:11 PM

you gotta love those 5Ks....happened to me last year, turned into an 8K

4/18/2010 1:08:44 PM

Would be so damn pissed off if a 5k went long like that. That's just mean.

I did 15 miles on my stationary bike.

4/18/2010 5:56:40 PM

Yeah, I was kind of glad that mine was less than 5k, if my choice was less than or greater than. If I was in shape, it might be a different story.

4/18/2010 6:01:16 PM

this was over at the Art Museum last April, we were only supposed to run across the bridge in 440 going to Meredith. Well, I was in 3rd and the pack was following me, the other 2 guys had a considerable lead. Pretty amateur field...so I end up leading the pack across the bridge, volunteer on the bridge never said to turn around once you reach the other side, she was texting. So on I went into meredith until I just stopped Forrest Gump style and turned around. Still finished 3rd...hmm looking back I think this was most of my fault, shit, whatever

Back
10min Cardio
10min Dynamic Stretching

5/3/1 x 185/205/215 Power Cleans
5x5x405 Haney Shrugs
5x5x180 Wide Cable Rows
5x5x80 Straight Arm Pulldowns
5x5x100 Upright Rows
5x5x100 Bent Rows

Basketball, Football w/ Quinn

4/18/2010 6:31:39 PM

3x12 one hand front raises
3x12 overhead dumbell press
3x10 lateral raises - i raised them over my head and did a 3 count slow descent
3x12 reverse flies
3x12 barbell shrugs

4/18/2010 7:11:24 PM

today i finished the ms150, a 2 day ride from houston to austin! im too tired to calculate how many miles i went, it was somewhere around 150

heres me repping the pack!

4/19/2010 12:01:10 AM

nice


did back last night:

Pull-ups (unweighted): 20, 10, 10, 10, 10
T-bar row: 4 sets of 8 reps
Seated low cable rows: 2x8

4/19/2010 12:11:11 AM

Shoulders
10min Cardio
10min Dynamic Stretching

3x5/3/1 x 155/185/205 Military Press
5x5x130 Rear Delt Deck
5x5x25 Lateral DB Raises
5x5x55 Front Raises
5x5x45 Cable Shoulder Press
5x5x15 Rear Cable Pulls
5x5x10 Lateral Cable Raises
5x5x10 Front Cable Raises

12x25m Freestyle Swim
10min Static Stretching

4/19/2010 10:53:32 AM

Good job, Wolfy!

4/19/2010 10:56:35 AM

Let's run some stairs!

4/19/2010 11:28:14 AM

5 mile run

Kickball in a little while

4/19/2010 7:22:06 PM

3x10 pulls ups
3x8-10 chin ups
4x12 one hand cable row
2x12 bent over row
4x12 one hand cable pull down
probably 100 reps on the row machine as i ran down the stack

4/19/2010 7:34:53 PM

rest

4/19/2010 7:48:21 PM

Decided to use caffeine pills to aid my workout, and it actually made it harder, especially when running on the treadmill and doing machine freemotion squats. Felt like passing out numerous times. Perhaps I didn't eat enough beforehand.

I will try the caffeine again after eating more and see what happens.

4/19/2010 10:45:39 PM

About 3 servings of lowes foods finest house brand cereal (most calories on the entire aisle)
Whopper combo (no onions and dr pepper)
Large pizza
3 yogurts
too much whole milk + 700 calories of weight gainer

I lost 2 lbs this weekend. It's just absurd to have to eat this much.

Oh and double stuf oreos by the bed like always.

4/20/2010 12:51:06 AM

ate more peanuts, oatmeal and bananas....

Arms
10min Cardio
10min Dynamic Stretching

5/3/1 x 275/315/345 Decline Bench
5x5x85 French Press
5x5x75 T-Bar Cable Pushdowns
5x5x30 1H Cable Extensions

5/3/1 x 85/105/125 Standing BB Curls
5x5x85 Preacher EZ Curls
5x5x80 Standing Cable Curls
5x5x25 Cable Concentration Curls

12x25m HIIT Freestyle Swim @ 11:20
10min Static Stretching

4/20/2010 10:22:17 AM

Ran 5 miles yesterday

Probably another 5 today

4/20/2010 10:40:20 AM

i think bulking is going well for me. coming off a two month cutting phase. ive put back on 5 lbs in two and a half weeks.

looking forward to todays workout.

4/20/2010 10:42:04 AM

^^ DON'T DO IT

4/20/2010 10:42:28 AM

WHY NOT

4/20/2010 10:51:47 AM

^^^i'm 100% certain i could gain 5lbs in 3 days w/out even trying

4/20/2010 11:37:37 AM

^

4/20/2010 11:39:21 AM

im trying to go down in weight though

207 this morning


7 pounds to go!!

4/20/2010 11:42:36 AM

Quote :

"i'm 100% certain i could gain 5lbs in 3 days w/out even trying"

same here

4/20/2010 11:46:38 AM

^ditto

that being said i will not be doing any exercise today.

7 am-1 pm class
2pm-4 pm hipaa training

drive to raleigh

6-god only knows: wedding stuff


[Edited on April 20, 2010 at 11:57 AM. Reason : ]

4/20/2010 11:56:13 AM

Quote :

"i'm 100% certain i could gain 5lbs in 3 days w/out even trying by simply looking at a cheesecake the wrong way"

4/20/2010 11:56:29 AM

Quote :

""i'm 100% certain i could gain 5lbs in 3 days w/out even trying""

i'm pretty sure i did this weekend

4/20/2010 11:57:00 AM

frozen fruity drinks are the devil

4/20/2010 11:57:20 AM

8 miles last night. figured i might as well remind my body what 10 feels like since i've got a 10 miler to do this weekend.

4/20/2010 12:02:37 PM

^ which one are you doing?

4/20/2010 12:03:48 PM

i think you guys misread him, he gained 5lbs of mass in that time frame, not 5lbs of garbage

i can gain 10+ in a day, i can lose 10+ in a day, what now?

4/20/2010 2:29:38 PM

^ I can easily gain 5 lbs in water weight ... not garbage

4/20/2010 2:47:16 PM

Quote :

"About 3 servings of lowes foods finest house brand cereal (most calories on the entire aisle) Whopper combo (no onions and dr pepper) Large pizza 3 yogurts too much whole milk + 700 calories of weight gainer I lost 2 lbs this weekend. It's just absurd to have to eat this much. Oh and double stuf oreos by the bed like always."

I insist you stop all forms of cardio if you really want to gain weight...you're probably doing way too much

4/20/2010 3:10:46 PM

been on weight watchers for 2 weeks now...lost 6.5 lbs so far (dummy proof program for a statistics/numbers guy like me)

going to start P90x back once i get moved into my new house...looking forward to it

[Edited on April 20, 2010 at 3:13 PM. Reason : a]

4/20/2010 3:12:40 PM

^^we play basketball 3x week for 2hrs, he's pretty lazy even then and even lazier off court...unless he's sneaking in some LISS without me, he has a shitty cardio protocol

4/20/2010 3:17:44 PM

^^^^ yes 5 lbs of lean mass in 2.5 weeks.

4/20/2010 3:18:15 PM

I, too, can gain weight rather quickly

Planning to do spin class tonight if I can get out of work early enough. Looking forward to using my new spin shoes.

4/20/2010 3:44:13 PM