Quote :

"hehe i know one playboy playmate in the area and i wonder if you guys are talking about her."

name?

or pic

[Edited on May 21, 2010 at 7:46 PM. Reason : ]

5/21/2010 7:45:40 PM

do girls not understand the amount of time, testosterone, and effort it would actually take for them to get "big and bulky." It's the most ridiculous fear ever

5/21/2010 7:45:47 PM

it starts with an A

5/21/2010 7:46:53 PM

Alejandro!

5/21/2010 7:47:16 PM

boo, the one I'm thinking of starts with an M I believe (it's bothering me that I can't remember her name now...something kind of exotic though)

5/21/2010 7:49:19 PM

25 minutes of intervals on the treadmill

Had to run off that burrito at lunch

5/21/2010 7:50:51 PM

3.5 hours of sand volleyball this afternoon. All 3on3 and 2on2...

Needless to say I'm pretty exhausted now.

5/21/2010 8:27:56 PM

Quote :

"that's your fantasy? you know we have a playboy playmate that works out there, right?"

Details, man! Come on!

[Edited on May 21, 2010 at 9:09 PM. Reason : You owe it to me for mocking my swingin' motion!!!1]

5/21/2010 9:08:50 PM

gettin back on the horse! swimming around noon and jogging/disc golf at sundown

5/21/2010 9:31:34 PM

25 mile ride... interrupted by a softball game

5/21/2010 9:36:41 PM

let LunaK be on top for about 25 minutes

then, a softball game

5/21/2010 9:40:05 PM

lol

5/21/2010 9:43:59 PM

3 mile run

750m lake swim tomorrow, probably about 15 mile bike ride and maybe a run to get the Tri training in.

5/21/2010 11:36:29 PM

ive been naughty all week and haven't worked out

however i am riding in the morning and very much looking forward to it

5/21/2010 11:37:21 PM

Yoga X tonight.

5/21/2010 11:40:07 PM

Quote :

"750m lake swim tomorrow, probably about 15 mile bike ride and maybe a run to get the Tri training in."

750m swim and 17 mile ride. No run...

5/22/2010 11:42:23 AM

I ate a chicken strip cookout tray last night.

My stomach is not happy with me at all.

5/22/2010 11:43:44 AM

MMA Type class for an hour

then

mobility warm-up
Snatches 3/3/3/1/1/1/1/1/1
Clean&Jerk 3/3/1/1/1/1/1/1

5/22/2010 4:01:46 PM

havent lifted seriously in a week...attempted to lift on wednesday, some light cable stuff and only made my back injury worse. Epidural steroid injections next weeks...yes...I take steroids....3 cortisone shots @ $1500/per. Thanks Health Insurance!

5/22/2010 4:51:31 PM

14 minute run before land lord was suppose to show, hour and a half later still no landlord. Wish I had run for an hour now.

5/22/2010 5:08:02 PM

I think I'm going to go to spin class tomorrow... I need something hardcore after being in a car for this long

5/22/2010 5:35:42 PM

^oh there's no thinking - you're GOING

p.s. it's 90 minutes

5/22/2010 6:11:18 PM

bossgonias

5/22/2010 6:24:24 PM

Is it at 10 am? I'm in there like swimwear

I'm more afraid of begonias' workouts for me than 90 min spin class... Sad

5/22/2010 6:27:46 PM

at my gym, there are people who actually leave the 90min spin class

fucking pansies, you control you own bike! can't hang?? LAME

and yes, that is funny ^

5/22/2010 7:03:13 PM

If spinning first time 90 min can be dangerous.

RHABDOMYOLYSIS

Trust me I know, not fun.

5/22/2010 7:24:20 PM

http://en.wikipedia.org/wiki/Rhabdomyolysis

sounds like the exception, not the rule

man up and finish the class!

5/22/2010 7:39:59 PM

yes it's at 10am

and Sam's done RPM+ (60min) with me before so I'm confident she'll be just fine for 90min

anyone else want to join us? I'll get you a free pass... AHEM Joie

5/22/2010 8:25:59 PM

Quote :

"Quote : ""5 reps on the bench will make you get stronger, but it may not make you get bigger as fast as doing 8-12 reps would."" i thought it was less reps more weight builds you up more reps lower weight strengthens you/increases endurance"

that's way too simplified of a view, yet that's what God has been trying to tell people. What I posted is correct.

Working in a 1-3 rep range will make you more powerful mainly through neural adaptation. Your body adapts to become better at recruiting as many muscle fibers as possible to contract and exert force. The body doesn't create as many local growth factors such as IGF and MGF inside the muscle during this type of training style, so less localized hypertrophy occurs. To recant God's earlier assertion that:

Quote :

"Powerlifters and Olympic lifters completely nullify that argument. "

Powerlifters and olympic lifters compete against other people in their weight range. If two lifters lift the same weight in a weight class, the winner is determined by who weighed less. These type of lifters want to get as strong as humanly possible WITHOUT getting bigger. That's why you see them training in the 3 rep range.

Training in the 6-12 rep range makes the body focus more on physiological changes to the body in order to adapt to the training regiment. The additional workload creates more changes in localized growth factors in the muscle, and the body focuses more on maximizing Type II fast-twitch muscle fibers. Type II fibers run primarily on creatine and glycogen, which are powerful yet bulky fuels. Training the muscles to store more fuel will result in the muscle getting larger. These muscle fibers have the most potential for hypertrophy and hyperplasia.

When you get higher than the 12 rep range, the body starts to focus more on improving Type I slow-twitch fibers and increasing muscular endurance. slow-twitch fibers don't have as much potential for hypertrophy, since your body is smart enough to realize that you can't make a muscle more efficient by making it bigger. these fibers run on more energy dense triglycerides for fuel, so they don't take up as much space.

5/24/2010 9:55:06 AM

Quote :

"Quote : ""5 reps on the bench will make you get stronger, but it may not make you get bigger as fast as doing 8-12 reps would."" i thought it was less reps more weight builds you up more reps lower weight strengthens you/increases endurance"

that's way too simplified of a view, yet that's what God has been trying to tell people. What I posted is correct.

Working in a 1-3 rep range will make you more powerful mainly through neural adaptation. Your body adapts to become better at recruiting as many muscle fibers as possible to contract and exert force. The body doesn't create as many local growth factors such as IGF and MGF inside the muscle during this type of training style, so less localized hypertrophy occurs. To recant God's earlier assertion that:

Quote :

"Powerlifters and Olympic lifters completely nullify that argument. "

Powerlifters and olympic lifters compete against other people in their weight range. If two lifters lift the same weight in a weight class, the winner is determined by who weighed less. These type of lifters want to get as strong as humanly possible WITHOUT getting bigger. That's why you see them training in the 3 rep range.

Training in the 6-12 rep range makes the body focus more on physiological changes to the body in order to adapt to the training regiment. The additional workload creates more changes in localized growth factors in the muscle, and the body focuses more on maximizing Type II fast-twitch muscle fibers. Type II fibers run primarily on creatine and glycogen, which are powerful yet bulky fuels. Training the muscles to store more fuel will result in the muscle getting larger. These muscle fibers have the most potential for hypertrophy and hyperplasia.

When you get higher than the 12 rep range, the body starts to focus more on improving Type I slow-twitch fibers and increasing muscular endurance. slow-twitch fibers don't have as much potential for hypertrophy, since your body is smart enough to realize that you can't make a muscle more efficient by making it bigger. these fibers run on more energy dense triglycerides for fuel, so they don't take up as much space.

5/24/2010 9:55:06 AM

just got back from the injection...worth every penny

5/24/2010 10:38:10 AM

I don't know why I thought I was in shape enough to do an hour long kickboxing class plus a 45 min zumba class. Zumba isn't happening today, folks. Kickboxing kicked my ass.

[Edited on May 24, 2010 at 10:46 AM. Reason : These shape-ups are working my thigh butt area hardcore while kickboxing. Differences?]

5/24/2010 10:41:55 AM

Quote :

"just got back from the injection...worth every penny"

I hope you are pain free, friend.

5/24/2010 11:10:30 AM

Saturday: 200 warmup variety
won my heat and dropped time on my 100 free 54.14 about was seeded first in the heat, had a bad start but caught up and passed everyone.
had a 24.28 in my split in the mens 200 free relay. it was ok, felt faster than i actually went.

got some free chiropractor work done on friday, i should have gone back saturday and sunday too but i was busy.

back in durham.

today: not shit, got a music meeting in raleigh at 6:30

[Edited on May 24, 2010 at 12:34 PM. Reason : s]

5/24/2010 12:29:41 PM

20min foam rolling
mobility work

Power Clean + Front Squat + Push Jerk 3x5
Clean & Jerk 6x3
Clean High Pulls 3x3 (supersetted with cable high pulls 3x15)
Front Squats 6x3
Dips 4x15-20

5/24/2010 2:10:05 PM

ran around lake johnson in a little less than 30 minutes.

5/24/2010 5:21:24 PM

6 sets on bench 12-10-8-6-4-12, starting at 155 and upping the weight 10 pounds every set and then just using 135 for the last
4x14 cable crossovers
4x12 machine flies
3x12 press downs
3x12 french curls
3x12 one hand press downs

hopefully taking it a bit easier this week due to a sore back

5/24/2010 8:04:35 PM

I did that 300 workout and then did an athletic conditioning class.

5/24/2010 8:05:08 PM

15min warmup treadmill
Vsquat 10x90
Vsquat 2x15x180
dumbbell deadlifts 2x15x25
bosu med ball crunches: 2x20x6

cable rows 2x15x42.5
dumbbell side raises 2x15x7.5
med ball oblique twists 2x30sec x6
lat pulls 2x15x50
ezbar curls 2x10x60
med ball oblique crunches 2x20x6

15min treadmill cooldown

5/24/2010 8:40:54 PM

breakfast : 3 servings of the sweetest cereal on earth : lowes foods granola crunch with raisins , 2 pieces of toast covered in butter, protein shake
brunch : 3 granola bars
lunch : half a jar of jif , 3 protein shakes
post workout/dunch : a few coors light, grilled chicken, corn
dinner : ???????????
post dinner : ???????????

5/24/2010 8:49:11 PM

Great Snack/Meal to have around very healthy

homemade chicken salad (w/out mayonnaise)

3 cans cooked white meat chicken
1/4-1/2 cup craisins
1 apple
1 1/2 cup seedless grapes
1 1/2 cup celery
6 tablespoons relish
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 sweet onion
2-3 serving cups of dannon fat free greek yogurt

cut the fruit/veggies up, mix it all together, add the yogurt till ur satisfied. Makes ~16-18 servings

150 cals/serving
1g fat


love it. I can't taste the difference between the yogurt and mayo in this recipe. If you feel you must, there's a fat free miracle whip you can add, but i highly suggest just trying it w/the yogurt, it's really good and super healthy for you

[Edited on May 24, 2010 at 8:56 PM. Reason : aa]

5/24/2010 8:55:47 PM

I ran 8 miles

5/24/2010 8:57:08 PM

3 mile run on the beach

5/24/2010 9:28:40 PM

4 miles last night and 5K today at lunch

5/25/2010 1:32:11 PM

Quote :

"Powerlifters and olympic lifters compete against other people in their weight range. If two lifters lift the same weight in a weight class, the winner is determined by who weighed less. These type of lifters want to get as strong as humanly possible WITHOUT getting bigger. That's why you see them training in the 3 rep range. Training in the 6-12 rep range makes the body focus more on physiological changes to the body in order to adapt to the training regiment. The additional workload creates more changes in localized growth factors in the muscle, and the body focuses more on maximizing Type II fast-twitch muscle fibers. Type II fibers run primarily on creatine and glycogen, which are powerful yet bulky fuels. Training the muscles to store more fuel will result in the muscle getting larger. These muscle fibers have the most potential for hypertrophy and hyperplasia. When you get higher than the 12 rep range, the body starts to focus more on improving Type I slow-twitch fibers and increasing muscular endurance. slow-twitch fibers don't have as much potential for hypertrophy, since your body is smart enough to realize that you can't make a muscle more efficient by making it bigger. these fibers run on more energy dense triglycerides for fuel, so they don't take up as much space."

Good info.

5/25/2010 1:37:29 PM

Foam Rolling
Mobility Work
Power Snatch + Overhead Squat 3x5
Full Snatch 5x3
Snatch High Pulls 3x5
Press 3x5, 2x3


Tonight will be some sort of conditioning work and rowing

5/25/2010 2:34:19 PM

Squatting barefoot FTW

5/25/2010 5:16:59 PM

30 cal on rower
30 pull-ups
30 KB swings, 24kg
20 cal on rower (accidentally did 30 again)
20 pull-ups
20 KB swings, 24kg
10 cal on rower
10 pull-ups
10 KB Swings, 24kg

7m 55s

5/25/2010 7:14:19 PM

12,000m row

5/25/2010 7:21:56 PM

Ate a salad for lunch.

5/25/2010 7:24:40 PM