ONE EIGHT TWO

ATTN: Quinn

RE: this photo:

with this caption:

Quote :

"never done abworkouts"

LIES! you did abs when you came to my class.

and thus my class alone yielded those results. OK maybe not, but a more accurate caption would be "only done abs once with begonias and it was amazing"

HEART,
begonias

p.s. this is what the alphabet would look like without q and r.

p.p.s. I now teach at 6:30am tues/thurs. see you there?

5/16/2010 3:46:23 PM

I've never seen Quinn do an ab workout

5/16/2010 3:52:01 PM

I HAVE!

(because I made him do it)

5/16/2010 4:16:21 PM

49 miles on the bike holy crap

5/16/2010 5:41:52 PM

I went to the gym tonight to do shoulders even though I just did them on Friday morning. I guess it was guilt from being such a fatty all weekend.

3x8 dead hang & clean
3x12 front barbell raises
3x12 one hand arnold press (first time I tried that one. it felt really good)
3x12 lateral raises

5/16/2010 7:23:27 PM

see ya at 6:30 linda!

5/16/2010 7:47:05 PM

i hope i feel better tomorrow.

ive been so freaking lazy the past three days.
and eating every chance i get >.<

5/16/2010 7:56:00 PM

I've been doing the pizza shovel impression too much lately

5/16/2010 8:45:26 PM

Chest and Back

5/16/2010 8:46:55 PM

Quote :

"What do you guys drink/take to stay hydrated/energized during long runs in the heat? It's not affected me too much in the past but it's really killing me this year. Just drink more water all throughout the day?"

i've been feeling the heat much more this year than in the past. i just try to stay as hydrated as possible throughout the day. i brought a bottle of water with me when i went running last week but i hate running with anything in my hands.

yesterday and today: walked to LJ, walked around LJ, walked home, did Wii Active for 30 minutes.

5/16/2010 8:50:48 PM

i run with a 70 oz camelback, sometimes

5/16/2010 8:53:21 PM

has anyone tried those cliff electrolyte replacement packet things? they look super gross. i have a bunch of free samples of them but i'm too scared to try them.

5/16/2010 8:54:11 PM

well thats the other thing, i dont really like to run with much on. i prefer tank tops and shorts because when i wear tshirts and pants and i start to sweat, everything sticks to me and bleh i just dont like the feeling

5/16/2010 8:54:35 PM

i work out in pants and tshirts right now because i'm too ashamed of my legs and arms to wear anything else

hopefully that will change soon! haha. cause you are right - it is hot as shit.

[Edited on May 16, 2010 at 8:56 PM. Reason : .]

5/16/2010 8:55:49 PM

when I was running long distances (8+ miles for me), I would plan my route and drop off water (and snacks if it was 10+ miles) at certain points

it's easier to do when you run with a group and have a designated drop off person for the week.

once one of the women in my group dropped a bag of supplies in a bush on someone's lawn and we had to knock on the door for it

Quote :

"has anyone tried those cliff electrolyte replacement packet things? they look super gross. i have a bunch of free samples of them but i'm too scared to try them."

they don't taste horrible, and they're good for long runs because they're easy to carry, but for anything less than an hour you really don't need it

5/16/2010 8:57:53 PM

ram a half marathon, broke my leg 75 feet from the finish

according to the doctor, i probably already had a stress fracture develop over the last few weeks, and it pretty much exploded as i took a stride... no pot hole, no nothing, just heard a snap, went down, and was looking like theismann

out of surgery, will have a steel rod in my leg for the rest of my life, and my distance running days are likely over

5/16/2010 8:58:50 PM

^^^ don't be ashamed! the way i look at it, everyone else around me is working out so no one really cares what i look like....everyone is concerned about getting their work out completed.

damn pshoes that's definitely a story to tell. i'm glad it happened right at the end though. and i'm glad you're ok

[Edited on May 16, 2010 at 9:00 PM. Reason : add]

5/16/2010 8:59:34 PM

You'll have lots more time for drinking though

[Edited on May 16, 2010 at 9:02 PM. Reason : you drug yourself commando style to the finish, right?]

5/16/2010 9:00:28 PM

yeah the best part is, even after getting a make to splint put on, and the paramedics doing their thing, i still finished with a time that bettered my gf's PR.

she will not hear the end of this one.

I BEAT YOU ON A BROKEN TWIG

5/16/2010 9:03:21 PM

today, we are all pshoes' tibia... and possibly fibula

dude that sucks

you are so hardcore

get better soon

5/16/2010 9:07:00 PM

if it makes you feel any better, i broke the end of my femur off and had it scewed back on when i was in the navy

after that, I run more than ever now

5/16/2010 9:11:10 PM

dang b

i haven't really asked the question yet as to what the long term implications will be

cant put weight on it for 8 weeks though

5/16/2010 9:14:51 PM

Quote :

"i brought a bottle of water with me when i went running last week but i hate running with anything in my hands."

You could get one of those stupid looking belts with a bunch of little water bottles on it.

5/16/2010 9:21:46 PM

oh yeah, with metal in your bones, the weather is gonna fucking suck

THAT'S WHY MY KNEE HURTS SO BAD TODAY (realization**)!

5/16/2010 9:23:12 PM

damn, pshoes

5/16/2010 9:23:27 PM

see if they can use adamantium

5/16/2010 9:24:28 PM

Sorry peeshoes

5/17/2010 9:24:59 AM

yesterday I did 25 min of the arch trainer, 20 min stairmaster (both in intervals), then 7 minutes continuous abs

tonight is hot yoga maybe this time I won't almost pass out!

5/17/2010 9:34:21 AM

i have been told to ask my question in here. i'm not going to do that, but if anyone cares to help me out re: lifting i would appreciate it; /message_topic.aspx?topic=595065

5/17/2010 9:38:58 AM

^^ drinking more water will help.

5/17/2010 9:43:50 AM

yeah I'm going to remember to do that this time also, I'm going to take it slow... I was doing the poses like I would in my normal yoga class - not smart for a first-timer

5/17/2010 9:51:25 AM

i learned that drinking a ton of water during the day, eating lunch at least like 5 or 6 hours before class is usually best for me.

if i'm too dehydrated - i'll get nauseous and fall over

i was finally able to do the camel pose without feeling sick on saturday. i was really excited. my instructor said that people who are a little bit taller can sometimes have a hard time with that pose.

5/17/2010 9:54:29 AM

first, i don't care enough about weight training at the moment to spend more than 15 minutes 3x week...i currently go the gym 3x week and do 45 minutes on the elliptical just to burn calories (at 225lbs and level 8/10 of a cardio routine, it says i burn 950 in that 45 minutes, but that's probably not true)...in any case, i'm slowly losing weight without modifying my diet, which is my goal

however, i want to substitute 15 minutes of that time with some weights...last week i did 3 rotations of 4 resistance machines (i forget what they're actually called, though) with 15 reps at each station (so 45 reps per station total)...after the week, i had what i felt was appropriate soreness (it didn't last very long and it wasn't bad, but it was there)...also, by the time my 45 reps were finished each day, i was at the end of my ability to do any more (which i think is good, right?)

anyway, the reason i'm posting is to get some feedback...i am under the impression that you don't want to work the same muscles too hard or too often if you're out of shape (which i am) and so a day in between workouts is a good idea...also, the rotation and breaking up of reps into 3 groups will keep me from going too fast...yes?

my legs are already very well defined and toned, so i'm working only on my upper body...even though i can't remember the names of the machines (like "shoulder press"), each one works one of these: biceps, triceps, deltoids, and pectorals...does this seem like a good mix if upper body is my goal? is there any reason i should not be doing all 4 at the same time? too many reps, not enough? are resistance machines only for wusses?

5/17/2010 9:57:08 AM

catch up time...

last fri

swimming hiit

sat

full body day using 5x5 (squats, rdl's, db bench, db rows, db oh press, pullups, db tri's/bi's)

sun.

I rearranged the weight room, set up a bunch of gymnastics equipment, and did some ab work before I closed up

Today

I'm going to lift around lunch time, probably ME Bench (unless the monday mayhem of bench and bi people have invaded already), and get some time in on a rowwer.

5/17/2010 10:02:20 AM

quagmire, I really think you should reconsider training legs, for body comp down the road, metabolism, future strength loss (although i'm willing to be you already are), and to promote better hormone and test levels.

Your ideas about timing and sets/reps is spot on. Although, if you are only going to do 4 exercises for the upper body, I would either do a horizontal row, hor. pull, vert. press, and a vert. pull (your tri's/bi's/forearms will get work via the larger compound movements) OR alt. between a vert. push, vert. pull, bi, tri AND hor. push, hor. pull, bi's, tri's. The latter of the 2 for upper body work would be for arm vanity.

For incorporating legs, I'd pick one of the above, and alternate between squats, lunges, or deads before doing upper body. I'd rather you do more leg work, but one exercise would be a HUGE step in the right direction.

[Edited on May 17, 2010 at 10:13 AM. Reason : legz ]

5/17/2010 10:12:40 AM

4x10 bench
4x8 weighted dips
4x24 pushups with one hand on a medicine ball
4x12 cable crossovers
3x8 close grip bench
3x12 rope press downs
3x24 tricep dips
3x12 one hand press downs

Why does my left collar bone hurt when I do weighted dips or wide front shoulder raises?

5/17/2010 6:14:39 PM

Starting a new workout tomorrow morning. Feel like I've stagnated on this one. Also going to start my new cardio program. Cardio is the worst to me, but I can't find enough basketball games to make up for not doing any jogging/running most weeks.

5/17/2010 6:47:26 PM

i did core work with my fitness ball and a lot of stretching for my run tomorrow

my quads are tres sore

5/17/2010 6:48:45 PM

Today was:

3x10 Deadlift
3x8 Lat Pulldowns
3x10 Squats
3x10 Leg Press
3x30 Calf Raises (10x of straight, inner, and outer)
3x10 Leg Extensions
3x10 Close Bent Over Row
3x10 Wide Bent Over Row

5/17/2010 7:37:19 PM

does anyone here run with a pack? how annoying is it to run/jog with a light pack?

my school is ~ 2 miles from my house and i have to be there at 9am so if i left at 8 or 815 it'd still be cool and give me plenty of time to get there if i decide to go at a super leisurely pace haha. but i have to bring my book (not that heavy) and pens and stuff to take notes. POSSIBLY my computer but i figure that might get a little heavy. i mean its a macbook so not that heavy. i have a northface backpack that i can tighten all the straps on (chest strap, waist strap).

would it suck to run with that on? then i could just get everything i hate out of the way in the morning - running + horrible 6 hour long class.

5/17/2010 7:40:10 PM

25 minutes of intervals on the treadmill.

5/17/2010 7:50:30 PM

^^ will this be during the summer? just think about the NC humidity and heat and then running with something on your back. yeah, i wouldn't do it but like i said, i dont really like to run with much on.

5/17/2010 8:29:17 PM

Foam Rolling
Mobility Warm-up
Clean + Front Squat + Jerk
Clean&Jerks
Front Squats
Dips

5/17/2010 8:33:19 PM

^^ yea it will

i didn't think it'd be bad at like 8am. maybe i can do it this week and until it gets really bad.

5/17/2010 8:46:34 PM

if its early in the morning you should be okay but come july/august you cant escape the heat that early unless you go at like 6am

5/17/2010 8:47:24 PM

Quote :

"Why does my left collar bone hurt when I do weighted dips or wide front shoulder raises?"

I've got an assumption, but I'd have to see your posture. Post some pics or pick begonias/packman's minds in person.

Quote :

"does anyone here run with a pack? how annoying is it to run/jog with a light pack?"

I did that for a week from university woods to campus, when I had some transmission work done on my car. It was ok, except for the lack of sidewalks...

[Edited on May 17, 2010 at 9:07 PM. Reason : ]

5/17/2010 9:05:46 PM

My posture is very straight. It's weird because it's just on the one side.

5/17/2010 10:52:56 PM

I'm more interested in your scapulae...

and how your shoulder moves, etc etc

[Edited on May 17, 2010 at 11:03 PM. Reason : ]

5/17/2010 11:02:10 PM

my shoulders and shoulder blades are super nasty

if you want to hear lots of popping and grinding all i have to do is rotate my arm. it makes people squirm.

that is why i have to be careful swimming i want to join a team but if i do that i'll have to go back to physical therapy probably. blahhhh.

(i know that question wasn't about me i just thought i'd talk about my shoulders lol)

[Edited on May 17, 2010 at 11:09 PM. Reason : .]

5/17/2010 11:09:22 PM

10min warmup treadmill


Squats: 2x20x180
bench side to side jumps: 1x30sec
standing knee to chest jumps: 1x30sec
leg kick crunches: 1x30sec
side lunges: 1x20x20
forward lunges: 1x20x20
weighted crunches: 1x20x20
cable front raises: 1x20x10 ea. arm
reverse grip lat pulls: 1x20x42.5
cable rows: 1x20x25 ea. arm
shoulder press: 1x20x90
bent arm raises: 1x20x10

5/18/2010 12:55:13 AM