Yesterday:

Biked 6 miles there
5x10 weighted pull ups
4x12 one hand machine rows
5x12 lateral cable press downs
4x12 bent over dumbell rows
biked 6 miles home

also my bike tires needed air, so it was a hell of a lot more of a workout than I'd planned on

5/28/2010 3:37:32 PM

5K

5/28/2010 3:38:45 PM

Hammer Strength High-Row: 1x12, 3x8
Hammer Strength Lat-Pull: 4x8, each hand alternating
Kettlebell swings: 3x10, 75 lbs

5/28/2010 6:14:34 PM

1x12 bench @ 165
maxed out and benched 225 - first time I'd done that in years and it was easier than I was expecting. might try to up it 245 next week.
3x8 bench @ 185
1x12 bench @145
4x12 incline dumbell bench
4x12 dips
4x12 cable cross overs with a descending set at the end

5/28/2010 6:37:02 PM

Did my fitness bootcamp this morning for an hour then ran about 2 miles this afternoon.

5/28/2010 9:40:37 PM

1.25mi run

5/28/2010 10:23:58 PM

^^ where is your fitness bootcamp? just at your gym? i belong to the Y here and they have a bootcamp but it costs like i dunno...$95 something dollars, not sure if it is worth it or not? what kinda stuff do you do?

5/28/2010 10:38:12 PM

1.25mi run this morning...same route as yesterday its a decent area


breakfast:

bowl of cereal: 1/2 kashi go lean, 1/2 raisin bran 3/4 cup skim milk
3 servings egg beaters
2 servings double fiber toast
healthy balance light butter
1.5 scoop whey tech w 2 cups skim milk

nearly 800 calories, im stuffed!

off to the gym!

5/29/2010 11:04:02 AM

2 km on rowing machine

4x8 dumbbell shoulder press (standing)
4x10 power cleans (no hang...full power cleans)
2x10 dumbbell front raises, 2x10 dumbbell side raises (alternating sets)

[Edited on May 30, 2010 at 4:01 PM. Reason : ]

5/30/2010 4:01:12 PM

3x 1hr gym sessions in the past 24hrs....nothing too intense as far as weight, more of conditioning and rehab type exercises...i just need to burn calories, not gain strength

a sad day for me

5/30/2010 4:11:07 PM

39.6 miles on the bike

Might do a swim tonight

5/30/2010 4:36:29 PM

hungover workout

3 sets of 21s
3x12 palm down cable curls
3x14 lateral cable curls
3x10 close grip bench
3x12 rope press downs
3x14 one hand press downs

5/30/2010 6:52:45 PM

20min elliptical cross trainer at level 6 with 6 resistance
1 hour "body pump" weight class
30mins treadmill (20min walk at 4.0 w/ 3% incline, 10min run at 5.5 w/ 3% incline)
20min normal elliptical at 6 resistance


and i saved a turtle from the middle of the road.

5/30/2010 6:59:23 PM

yesterday
bench: 3x12x115,125,135
incline: 2x12x95
decline: 3x12x180

ezbar skullcrushers: 3x12x50
dumbbell curls: 3x12x22.5
dumbbell hammers: 3x12x22.5

cable pulldowns: 3x12x40

flies: 3x12x160, 175, 190

bosu med ball crunches: 3x20x16
bosu med ball obliques: 3x20x16

cooldown 10min treadmill

today 1.25mi run

[Edited on May 31, 2010 at 12:52 AM. Reason : adsf]

5/31/2010 12:51:48 AM

shopped for fitness equipment

5/31/2010 12:52:59 AM

another 1.25mi run

took me 11min so thats ~9min mi i suppose

5/31/2010 12:13:09 PM

750m of swimming yesterday

750m of swimming today

6/1/2010 2:36:49 PM

Yesterday
3 sets of dead hang & cleans - I usually throw a pair of 25s on the bar, but they were feeling light so I bumped it up to 35s and strained something in my back.
3x12 one hand arnold presses
3x12 cable lateral raises
3x12 smith machine overhead press
3x12 dumbell shrugs

today - felt like ass
4x12 bench
4x12 machine flies
4x12 cable crossovers

6/1/2010 3:17:36 PM

i ran a little over 2 miles

6/1/2010 6:56:07 PM

I got my heart rate up by watching ^ his ass bounce the whole way.

6/1/2010 6:57:57 PM

5.5 mile run.

6/1/2010 8:06:23 PM

60 minute spin class this morning and very painful 9 mile run this evening. one of those days where i just could not get in a good place runningwise. hoping my next run on thursday is much better.

6/1/2010 8:21:22 PM

Hour fitness bootcamp this morning
8 miles on the stationary bike this evening to stretch out the legs a bit

6/1/2010 8:51:34 PM

i just joined lifestyle so cody and i went in today and generally just screwed around figuring the place out

i maxed out bicep curls at 40 lb

i'm pretty excited. i really like it already.

6/1/2010 8:58:26 PM

i would have joined lifestyle if i didn't live in brier creek

joined gold's off glenwood for 4 months @ $125, didn't some other twwer attend that golds? I remember he was looking for a gym partner but that was maybe a year or two ago now...

had a real work out...and got my sister to join a gym! i'm going to get her into shape, she's going to mirror my workouts and diet but at a different pace...I'm actually really excited and intrigued as to see her results, I know we'll see results if she stays true to the plan I've structured for her.

DC Arms
10min Warmup Cardio
10min Dynamic Stretching

1x18x225 Flat Bench
1x18x235 Tricep pushdown hammer press? this machine was crap imo
1x18x35 OH Extensions

1x18x200 Low Cable Rows
1x18x35 Hammer Curls
1x18x35 Concentration Curls

10min Static Stretching
no cardio, leg still too fucked up and LB was beginning to inflame. Still a bit fat, but leaning out. Got by on 1200 cals today, sitting at 900 as of now.

6/1/2010 9:56:28 PM

can anyone with lifestyle secure me a guest pass tomorrow <3 <3...I'll pay of course

6/1/2010 9:57:52 PM

Shoulders and Legs.

I fucking hurt my lower back doing squats. This has never happened before. I used to think of squats as a necessary exercise, but after today, I'm reconsidering.

6/1/2010 10:02:34 PM

2.5 Hrs. of volleyball
15 minutes of weight lifting (starting out slow and lightweight as to not allow old injuries to flare up)
wanted to run today, but it rained as soon as i was ready to go outside.

6/1/2010 10:18:01 PM

Started p90x today

holy shit

6/2/2010 1:23:46 AM

^Good? Bad?

6/2/2010 7:30:04 AM

Rain kept me from running last night. Still got in an hour of super setting in the weight room. Trying to get my muscle endurance back up since I think I might be helping out at a good local high school for wrestling this winter.

6/2/2010 8:02:41 AM

^that's sweet, I'd love to get into coaching

6/2/2010 8:08:42 AM

fucking legs AGAIN this morning at bootcamp... RAWR

my legs are completely smoked and i'll be lucky if i can walk tomorrow

6/2/2010 8:16:16 AM

^^ yea I'm really looking forward to it. I'm planning on kind of being a "part time" coach this season meaning I'll just be in the room a couple days a week and not at every single match but it might transition into more in the future.

6/2/2010 8:32:39 AM

I'm ashamed to admit it but I took body pump class. It was near suicide. Congrats to anyone capable of such torment.

6/2/2010 9:04:20 AM

I joined LFF today. So, how many tee-dubbers go here now? I've seen about 10 that I know of.

6/2/2010 10:31:43 AM

DC Legs
10min Warm Up Cardio
10min Dynamic Stretching

1x18x6 plates Hack Squat
1x18x6 plates Machine Squat
1x18x145 Front Squat
1x18x110 Iso Leg Extensions
1x18x75 Iso Leg Curls

10min Static Stretching

wore a belt the entire time, no real strength complaints, just some balance and control issues. My toes are still numb

6/2/2010 12:28:57 PM

I'm with LTF and love it

6/2/2010 1:06:24 PM

Did some pushups, going to buy a basketball so I can play later on.

6/2/2010 1:12:54 PM

where ya going to play at?

6/2/2010 1:21:55 PM

Seated rows: 3x10, 1x8
Lat pulls: 3x8
Back extensions: 3x12

6/2/2010 1:23:00 PM

^^ do you play ball outside somewhere pretty regularly in the evenings? I'm just looking to find any people to play with outside of the gym (I play pickup there but I'd rather play outside somewhere).

Oh and I might as well update my day:

3x10 DB Press
3x10 Decline DB Press
3x12 Cable Cross
3x10 Pec Dec

Some lower back and ab work and a 3.5 mile run. I'm feeling pretty good these days physically other than my calf issue so I'm ramping back up my workouts.

[Edited on June 2, 2010 at 1:54 PM. Reason : x]

6/2/2010 1:53:17 PM

oh, i forgot about last night:

4 sets flat barbell bench
4 sets decline barbell bench
3 sets hammer strength incline

6/2/2010 2:00:53 PM

^^

I dont like outdoors because i have shin splint issues that are even worse on asphault. Lately ive been playing in brier creek at porcha's apartment. it's nice .

Where do you play? During school i play t h sat at carmichael.

6/2/2010 2:06:27 PM

had cereal for lunch instead of pizza

6/2/2010 2:06:36 PM

5k

6/2/2010 2:31:31 PM

Quote :

"Quinn All American 14952 Posts user info edit post where ya going to play at? "

I was thinking about just shooting around over at UVillage, but it looks like it's about to storm, and I'm not trying to get struck by lightning

6/2/2010 3:28:32 PM

i only had 3 beers last night but man do i feel slow and tired as hell today....i have PT at 530 too i need to wake up

6/2/2010 3:32:24 PM

Worked out with Team TWW at Lifestyle today.

Not in attendance: Samwise16 and begonias

6/2/2010 11:49:01 PM

bye sam?

6/2/2010 11:50:10 PM