175
Took the bike out for 10 miles this morn, what a nice day for it too

4/30/2010 10:27:40 AM

haven't swam all week...been doing tabata or skipping the gym instead, too many due dates

Chest
10min Cardio
10min Dynamic Stretching

5/2/1 x 225/255/275 Incline Bench
5x5x45 Incline DB Flies
5/3/1 x 270/300/335 Decline Bench
5x5x35 Decline Cable Flies
5/3/fail x 245/275/315 Flat Bench
5x5x220 Machine Flies

10min Static Stretching
2x4min Tabata intervals

4/30/2010 10:27:51 AM

I'm hoping that the water at the beach is warm enough for a hard swim this weekend. I never cared for swimming in a pool much, but I love swimming to the end of the island and back with the waves crashing over me.

4/30/2010 10:33:06 AM

chest, arms, and biking last night. We were supposed to go for a walk around the neighborhood before that but we both got home super late from work.

4/30/2010 10:34:24 AM

Quote :

"^^ IM = Individual Medley Fly, Back, Breast Free (25 of each in succession) "

I don't know how to do those, lol.
I'm going to learn though.

[Edited on April 30, 2010 at 11:47 AM. Reason : s]

4/30/2010 11:46:39 AM

5 mile run

it's hot enough now im ging ot have to start doing this in the morning or more towards the end of the day

fucking a there's a big difference between running in 60 degree weather and 80 degree weather

well that and being horribly hydrated, been eating like shit, sleeping too little and drinking my face off every night

but i dont want to stop those things

4/30/2010 5:10:18 PM

today, tomorrow, and sunday i probably wont do anything b/c of hangovers lol



its my celebratory first year of grad school down weekend

4/30/2010 6:37:23 PM

24 miles on the bike. second half of the ride was ride around noon. holy sunburn batman

5/2/2010 7:41:33 PM

^I'm burnt, too

...Walk for Hunger, 18 miles of walking and I jogged the last 2 after I had a ridiculous muscle spasm in my calf/couldn't really feel my legs anymore. 88 degrees & muggy in Boston.. not to mention the shortage of water due to a pipe burst in the MWRA's treatment center.
http://biggestgroup.gather.com/viewArticle.action?articleId=281474978210078&grpId=3659174697244816

5/2/2010 9:08:27 PM

I'm burnt as shit

5/2/2010 9:49:36 PM

last...

monday... rings
tues... ME Squat, gm, stepups, single leg junk
wed... swam
thurs... ME Bench, and the other lifts
Fri.. dls, oly highbar squats, single leg junk
sat...jumped rope in pain
today..ATE

[Edited on May 2, 2010 at 10:05 PM. Reason : there was some yoga in there sometime, too]

5/2/2010 10:05:33 PM

porcha put me on a 'clean' diet

breakfast : 2 bowls of oatmeal crunch raisin cereal
brunch : yogurt, 16oz whole milk
lunch : kfc double down, soda <- he said it was ok!!!!!!!!!!!
dunch : 16oz whole milk, yogurt
dinner : bunch of grilled chicken breast , 2 beers

still need probably 1000 calories for dinner. any suggestions!!!!!!!!!

5/2/2010 10:08:10 PM

kfc double down if grilled seems pretty decent, i'd probably opt out of their sauce and just add my own(mayo) if needed..

else, 2 pieces of grilled chicken, cheese and bacon should be more or less very low carb...gonna be high in sodium and nitrates too, but whatever..worse foods could be had

how was it? i assume you got the fried too?

despite you thinking you're getting a ton of protein, i'd still shoot for more haha, for every carb i'd eat, I'd get at least a gram of protein too, so your 2 bowls of oatmeal raisin crunch is probably ~50g carbs, 10g protein per bowl...add in 16oz whole milk, which is still like 24g carbs and 18g protein, you're still probably at a 2:1 ratio overall...same with the yogurt/milk options, those are probably closer to 1:1 but still probably closer to a 1.5:1. A real shame you can't physically fit as much "clean" food as I'd prefer one to eat, you should really be a case study for a nutritionist.

Gonna try a Warrior diet protocol for the next 2 weeks while I have time off. More or less just Intermittent Fasting, 400 cals pre workout, 1600 cals post workout...~4hr feeding window...I know I'll lose weight regardless of how I approach this, it's more of a willpower challenge at this point.



Back
10min Cardio
10min Dynamic Stretching

5x5xBW Widest Grip Pull Ups
5x5x85 Straight Arm Pulldowns
5x5x140 Widest BTN Pulldowns
5x5x180 Narrow Cable Row
5x5x140 Widest Cable Row
5x5x65 Single Arm Cable Row
5x5x75 Face Pulls
5x5x405 Shrugs

2x4min Tabata Inverals
10min Static Stretch

tore it the fuck up today, i had so much energy thanks to an epic feed at golden corral on saturday, put me to sleep all day

5/2/2010 10:32:01 PM

1000 calories for dinner is a 16oz steak, if you can afford it, else...

16oz whole milk - 240 cals?
4t peanut butter - 380 cals
3 scoops chocolate whey - 360 cals?

more or less ~1000 although you'll have to piss later...i'd stick to whole foods to avoid waking up to piss at night, I'm also not a fan of calcium at night

or my current staple:

1.5oz peanuts - 225 cals
1.5 scoops whey - 150 cals
3oz veggies - 25 cals

and just eat 2.5x this amount...its no fun i know

5/2/2010 10:40:17 PM

I don't do peanuts at the moment. I recently had some peanut M&Ms and I felt like violet on willy wonka. I was in the company of an attractive woman and I've been scared of peanuts ever since.

I got a few bags of almonds you can have!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!11111!!!1

5/2/2010 11:55:58 PM

4x12 dumbell press
4x12 dips
4x12 crossover pushups with a step
4x12 cable crossover
3x12 rope push downs
3x24 tricep dips
3x12 one hand press downs

5/3/2010 11:45:44 AM

3 mile run this morning at 4:45am,

After being in California for the past week, running in the North Carolina humidity is miserable. Early in the morning was still unbearable.

5/3/2010 12:57:49 PM

fucking hell

[Edited on May 3, 2010 at 1:08 PM. Reason : s]

5/3/2010 1:03:04 PM

saturday and sunday: swam the 1000 free saturday morning (11:52 (dropped 4 seconds) 2nd place), the mixed medley relay (first), 50 free (25:55 or so), 200 free (2:05), 100 IM (dq'ed for backstroke flipturn (i zoned out)), 50 fly (29.92 slow as shit), 200 breast (3:10 first place (can you tell i didn't have any competition in my age group?)), 200 back (2:43 again i wasn't going to beat the other 3 guys plus i had the 100 free right after this), 100 free (57.03 not bad, not good, but not bad), and the mixed free relay (third)

today, swim practice probably...

5/3/2010 1:04:35 PM

I swam for about an hour Saturday and a bit less on Sunday at Wrightsville. The water was cold as hell and I didn't see many people past the ball-deep water.

I was surprisingly worn out both nights.

5/3/2010 1:51:48 PM

ok , diet failed, just ate a double whopper. i have the utmost respect for you folks who can resist the temptation.

5/3/2010 5:45:03 PM

attempted a 10 mile run

jesus i need to start doing this before dawn or more towards twilight

ran 6 miles, walked a minute, ran a mile, walked a minute until done, then for punishment for not completing i did sprints up and walked back down the 0.25 mile hill from my house twice.

however, i hit all the spots that i usually use for shorter run hill training throughout the run though

actually ran past three people walking their bikes up one hill lol

after stretching and getting some gatorade and water in, I MAY STILL BOOT

5/3/2010 7:57:23 PM

Ran 10 miles. The hills of Cary kicked my booty!

5/3/2010 8:06:46 PM

2.5 miles on the treadmill

900m swim

ass kicked (between tonight and the bike ride yesterday)

5/3/2010 8:27:11 PM

10 min on rowing machine

burpees + shoulder press (10 lbs) - 15 x 3
weighted crunch on ball (30 lbs) - 15 x 3
turkish sit-ups (7.5 lbs) - 15 x 3 (ea. side)
x-crunch (3 lbs) - 15 x 3 (ea. side)
standing row (50 lbs) - 15 x 3
pull & push (22.5/15 lbs) - 15 x 3 (ea. side)
goblet squats (20 lbs) - 15 x 3
push up and row (10 lbs) - 15 x 3

5/3/2010 8:48:05 PM

I went to the gym....


did the elliptical
read redbook
and looked at weights so I would bulk up.

5/3/2010 9:03:06 PM

Front Squats 5RM
Back Squats 1x20

For time:
70 Burpees
60 sit-ups
50 KB swings, 24kg
40 pullups
30 elevated push-ups
14m 33s

5/3/2010 9:25:15 PM

20min warmup treadmill

front squats: 3x12x135, 145, 155
weighted crunches: 3x20x25,25,35
deadlifted+press: 3x6x95
jump squats 1x30sec
jump lunges 1x30 sec
front raises: 1x20x35
shrugs: 2x12x95
supermans: 1x30sec

5/3/2010 11:55:22 PM

Looks like I'm out of commission for a few days. I thought it was just some stiffness but after sleeping on it for a night, I definitely pulled something in my upper left back. Hurts like hell to move right under the shoulder blade -- definitely a muscle strain.

I could probably go in an do legs today but I'm going to just take it easy I guess. Blah, this sucks.

5/4/2010 8:37:52 AM

I hurt my left knee and right ankle doing leg press yesterday? WTF?

5/4/2010 10:01:41 AM

^^ Sucks man. I'm just getting over a lower back strain.

4x8 hang clean & press (first time i'd tried it. the closest i'd done in the past was a standing overhead barbell press)
4x12 arnold presses
4x12 alternating one hand overhead dumbell press
4x12 upright cable rows

I was going to do back and shoulders today, but my lats are still pretty sore from swimming all weekend. I might try to go back this afternoon and do them if I have time.

[Edited on May 4, 2010 at 10:05 AM. Reason : .]

5/4/2010 10:03:40 AM

Shoulders
10min Cardio
10min Dynamic Stretching

5x5x150 Shoulder Press
5x5x20 Lateral Raises
5x5x60 Front Raises
5x5x130 Rear Delt Flies
5x5x135 BTN Shoulder Press
5x5x15 Lateral Cable Raises
5x5x20 Front Cable Raises
5x5x15 Rear Cable Pulls

2x4min Tabata intervals
10min Static Stretching

5/4/2010 11:02:18 AM

Quote :

"Looks like I'm out of commission for a few days. I thought it was just some stiffness but after sleeping on it for a night, I definitely pulled something in my upper left back. Hurts like hell to move right under the shoulder blade -- definitely a muscle strain. I could probably go in an do legs today but I'm going to just take it easy I guess. Blah, this sucks."

sounds more like you have a knot on one of your ribs...does it hurt to take deep breaths?

Get a tennis ball and lay on the spot that hurts and try to work it out - if that's too intense start by leaning against a tennis ball against the wall and work up to being able to use it on the floor

It would also be a good idea to think about what you did (not sure if you stated it already) to hurt it in the first place and lower the weight/use better form next time.

[Edited on May 4, 2010 at 1:44 PM. Reason : ]

5/4/2010 1:42:46 PM

I actually did roll on the tennis ball on my back and it hurt like hell! It doesn't hurt to breath in and out or anything.

The pain starts from just below my left shoulder blade and comes up through the back of the neck towards the center. I was actually pretty lethargic yesterday when I was doing shoulders and didn't do as much weight as usual. I wonder if my lethargy screwed up my form and I hurt it that way.

5/4/2010 2:33:59 PM

I've experienced something similair and decided to play golf while trying to deal with this

worst mistake ever.

relax and get a massage, if possible

take a break

5/4/2010 4:08:31 PM

Went back for a short afternoon workout

3x10 chinups
3x12 rotating dumbell curls
3x12 cable curls
4x12 preacher curls with low weight but an 8 count descent

5/4/2010 6:05:29 PM

walked the dog for 30 minutes. i'm having MAJOR issues with my knee from an injury last year. it hurts so freaking bad.....especially when i bend down and get back up. even crossing my leg funny makes it hurt. when i went to the doctor last year they just said i strained some cartilage behind my knee cap but i dont know.....has anyone had this before? i can explain to you how i injured it....it might make more sense as to what could be happening.

5/4/2010 6:20:29 PM

Quote :

"I actually did roll on the tennis ball on my back and it hurt like hell! It doesn't hurt to breath in and out or anything. The pain starts from just below my left shoulder blade and comes up through the back of the neck towards the center. I was actually pretty lethargic yesterday when I was doing shoulders and didn't do as much weight as usual. I wonder if my lethargy screwed up my form and I hurt it that way."

I had pain in a similar area and a tennis ball was a little too much - so I had my bf take a rolling pin to the area and work it out (starting slow and easy, then adding pressure accordingly). it felt soooooooo goooooood.

5/4/2010 7:47:41 PM

Quote :

"The pain starts from just below my left shoulder blade and comes up through the back of the neck towards the center. I was actually pretty lethargic yesterday when I was doing shoulders and didn't do as much weight as usual. I wonder if my lethargy screwed up my form and I hurt it that way."

Def. a possibility...actually this is mostly what I've seen to cause similar problems. If you arch your back ever so slightly it can oftentimes be enough. Keep trying to tennis ball, stretch your neck, grab a band or rope and do shoulder dislocates...just try to keep the area and back mobile. If you have access to a foam roller look up thoracic spine mobility and work that in as well.

----------------------------------------------------------------------------------------------

AM

Upper Body Mobility
Press 3RM
Weighted Chin-ups 5RM

Press 3x8
Kipping Pull-up 3x10

conditioning:
3 Snatches on the minute, every minute...for 15 minutes
used 100lbs, made it all 15min...def. going to use more weight next time (probably closer to 125)


PM (5 hours later)

4x500m row - damper set on 5
(3min rest between)
1:45/1:44/1:46/1:50

5/4/2010 7:49:57 PM

just bikes 10 miles.

not that impressive by itself, but considering the two gym trips today i'm pleased.

5/4/2010 8:39:47 PM

just a weak 3 miles runnin. need to step it up.

[Edited on May 4, 2010 at 8:47 PM. Reason : ]

5/4/2010 8:47:13 PM

12 mile bike - followed by a softball game

5/4/2010 10:45:57 PM

slept most of the day and didn't work out. will get back on the horse tomorrow morning.

5/4/2010 10:46:40 PM

4.5 mile run with hill workout.

5/4/2010 10:53:04 PM

1 hour stair climber

wonder if it does me any good. all i know is i sweat, i feel good and i get to read while i do it

5/5/2010 12:58:58 AM

if you're reading while "working out"...you're probably not doing "much" good

5/5/2010 5:24:40 AM

it's easy to read on the stair climber and still get a pretty good workout.

i <3 the stairclimber. (not the stair stepper, there is a huge difference )

i think ill get on it today

5/5/2010 9:44:35 AM

Quote :

"slept most of the day and didn't work out. will get back on the horse tomorrow morning."

still feeling like poo and didn't get to run this morning. hopefully I can find some time tonight.

5/5/2010 9:47:57 AM

i dont mind the people who read in the gym too much.

i lol at the people who use the lat pulldown machine and pull the bar to their knees. or the people who get a hip flexor and lower back workout with bicep curls.

5/5/2010 9:48:56 AM

i applaud anyone in the gym attempting to work out, just stay out of my squat cage

5/5/2010 10:33:37 AM