i took a nap this afternoon after the day I've had.

4/21/2010 11:04:18 PM

Quote :

"I ate a pound of ground beef after the gym last night. Technically, that was a small dinner..."

4/22/2010 9:23:47 AM

slept from 8pm to 6am

Legs
10min Cardio
10min Dynamic Stretching

3x5/3/1 x 225/275/305 Squats
3x5/3/1 x 275/305/335 SLDLs
5x5x230 Leg Extensions
5x5x170 Leg Curls
5x10x305 Adductors
5x10x305 Abductors
5x5x14 plates Leg Press
5x10x14 plates Calf Press

10min Static Stretching

cardio in the PM...wt: 204

4/22/2010 9:37:06 AM

2 hours of volleyball monday, chest+arms+abs at the gym tuesday, softball last night.

Back, shoulders, and cardio at the gym tonight.

I love this time of year

4/22/2010 9:40:13 AM

Quote :

" nothing i ate pizza, bbq & popcorn like a fatty fatty 2x4"

that sounds pretty awesome, in my opinion.

4/22/2010 9:42:59 AM

^^^ i did leg day yesterday

not really my favorite day of the split

4/22/2010 11:08:38 AM

i'm beginning to loathe leg days as my lower back is usually shot for the next few hours

i need a new routine, perhaps just stick to quads on one day, hams/glutes on another

4/22/2010 12:39:10 PM

I think you'd probably get more out of yourself if you split up your leg days

Leg A
Heavy Quads
Light Hammies/glutes

Leg B
Heavy Hammis/glutes
Light Quads

You could throw in abs or arms on those days as well

[Edited on April 22, 2010 at 1:18 PM. Reason : ]

4/22/2010 1:17:53 PM

I carbed up with Viola Garlic Chicken Pasta w/ white rice in a burrito.

4/22/2010 1:22:01 PM

4 miles.

and yes google maps was right

4/22/2010 1:32:16 PM

google maps in DC now is testing a bicycle route option... i have to say, there are some definite kinks, but it's pretty awesome

4/22/2010 1:33:15 PM

^really, thats awesome


i was worried previously that my street was NOT .4 miles long like it said, i thought it was shorter....but i tested it out via how long i was gone and it works out about right

4/22/2010 1:39:46 PM

2 miles on treadmill/pilates for an hour/abs of steel...whoop whoop!

had 1/2 a banana with coffee this morning and had a grilled chicken breast on the george foreman for lunch!

4/22/2010 2:58:49 PM

I don't think I eat enough.

Shoulders.

4/22/2010 3:48:37 PM

^

Join my 'eating sucks' club!

4/22/2010 4:21:41 PM

Back.

Then some random ab exercises.

Then 200 made three pointers.

Oh and a short jog with a very, very unwilling dog on a leash.

[Edited on April 22, 2010 at 4:27 PM. Reason : x]

4/22/2010 4:26:45 PM

200 threes!

out of how many attempts?

4/22/2010 4:30:22 PM

Quote :

"google maps in DC now is testing a bicycle route option... i have to say, there are some definite kinks, but it's pretty awesome"

Bike routes are everywhere, not just DC

4/22/2010 4:30:56 PM

Quit trolling, Ryan... I have no idea. I don't count shots. Just how many I make and get out of there. I don't do actual cardio on treadmills/ellipticals so I keep moving.

^ yeah, there is a website that was posted on here that had a whole bunch of user posted good bike routes/trails/paths...

[Edited on April 22, 2010 at 4:32 PM. Reason : don't know where though]

4/22/2010 4:32:23 PM

oh well

still happy about it being available

4/22/2010 4:32:25 PM

Headed to the gym in a few minutes. 45 minute chest and arm workout followed by 45 minutes cardio on the bike.

4/22/2010 4:32:57 PM

How is asking a question trolling

You overuse that word more than you overuse "he should have been fired...yesterday"

4/22/2010 4:37:05 PM

I just thought you were being sarcastic. My bad.

Also, Jerry Manuel should absolutely have been fired a long time ago... but that is neither here nor there.

^^ your dog sucks... could barely make it a 1/2 mile without having to be pulled/choked

[Edited on April 22, 2010 at 4:39 PM. Reason : x]

4/22/2010 4:38:34 PM

Quote :

""he should have been fired...yesterday""

aha

4/22/2010 4:40:00 PM

4 mile walk/run. the run part is much easier now that i do zumba. building up to dropping the walk part altogether
zumba tonight! god i love this frickin' class...

planning to add just under a 10 mile bike ride to my routine 1-2 days a week. that's to the lake, 3 laps, then back. first one will be tomorrow morning.

4/22/2010 5:41:19 PM

Mobility warm-up
Squat 5RM
Deadlift 3RM
Deadlift 1x20


5 hours later...

w/20lb weight vest
5 Rounds
5 pull-ups
10 KB Swings (24kg)
25 Double Unders
6m 53s

4/22/2010 7:28:47 PM

jogged a mile to the gym
hour of racquetball
jogged home

4/22/2010 8:20:17 PM

just ran the boardwalk in downtown Washington, NC 2.75 miles

4/22/2010 8:28:11 PM

I took a 15 minute dump to relax my muscles

4/22/2010 8:30:54 PM

^those are the best

4/22/2010 10:00:32 PM

45 minute spin class followed by 1000m swim

a week out of the pool and the first night back is rough

4/22/2010 10:01:46 PM

5:30am - pump & ride
6:30am - taught 30min upper body + abs class
4:30pm - step
5:30pm - combat
7:30 pm - taught 30min lower body + abs class

I smell

4/22/2010 10:25:16 PM

8 mile run with no left knee pain!

going to do some pilates tonight if i get some energy

4/22/2010 10:30:25 PM

9 holes of shitty golf yesterday.

3 games of decent bowling today.

4/22/2010 10:48:49 PM

15min warmup treadmill

decline bench:

4x12x135,155,165,165

dumbbell bench: 2x12x40,45
dips: 2x12

ez bar presses: 2x15x80
dumbbell tri press: 2x15x55

dumbbell skulls: 2x15x15
dumbbell punches: 2x30sec x 10

30sec x leg lifts
30sec x pushups
30sec x leg kick crunches

4/23/2010 12:44:12 AM

ankle is fucked up, this is not good for the cut

4/23/2010 8:11:44 AM

tried to deadlift 395 yesterday after already doing 5 deadlift sets. i failed.

[Edited on April 23, 2010 at 10:16 AM. Reason : ]

[Edited on April 23, 2010 at 10:21 AM. Reason : strong back day with PRs on other sets]

4/23/2010 10:15:49 AM

3 mile run last night
Lifted this morning

Going to Charleston/Folly Beach this weekend, we'll see how I do with working out while I'm down there. If I do anything it'll just be running.

4/23/2010 10:52:13 AM

I did 7 miles instead of 10 on the bike this am...still pleased though considering I haven't been on a bike in a year

4/23/2010 11:05:07 AM

Chest
10min Cardio
10min Dynamic Stretching

5/3/fail x 225/260/290 Incline Bench
5x5x45 Incline Flies
5/3/1 x 270/300/330 Decline Bench
5x5x30 Decline Cable Flies
5/3/1 x 250/280/315 Flat Bench
5x5x35 Flat Cable Flies

12x25m Swim
10min Static Stretching

ankle hurts like a bitch, no running/active sports for a few days...thank god legs were yesterday, although this doesn't bode well for my back day, no power cleans tomorrow

4/23/2010 1:14:52 PM

^ what about the eliptical machine?

4/23/2010 1:32:28 PM

just ran 6.6 miles

4/23/2010 9:36:14 PM

I saw H8R naked, and ran away.

4/23/2010 9:38:38 PM

did a leg workout. I really wish my gym had a reverse hyperextension machine, because I feel like I could get a better hamstring workout with one without putting additional work on my spinal erectors.

4/23/2010 9:39:23 PM

I saw eleusis naked, and ran away.

4/23/2010 9:40:42 PM

transformation nearly complete!! need to lose about 6-7 more pounds




[Edited on April 23, 2010 at 10:17 PM. Reason : asdf]

4/23/2010 9:58:54 PM

^NICE. that's awesome!

4/23/2010 10:43:23 PM

I saw Joie naked, and ran away.

4/23/2010 10:44:40 PM

~

4/23/2010 10:57:53 PM

Getting deployed, going to work out pretty hard core in the 'desert'. Cardio before or after lifting for more fat loss...what say you tdub

4/24/2010 8:33:11 AM