^25 that puke video was awesome!

http://www.youtube.com/watch?v=OZc6J89b1-E
my shoulder day!

Shoulders/Arms

10min Warmup Cardio
10min Dynamic Stretching

1x18x55 Arnold Press
3x10x17.5 Lateral Raises
3x10x50 Front Raises
3x10x80 Upright Rows

1x18x185 CGBP
3x10x80 V-Bar Pushdowns

1x18x70 Cable Curls
3x10x30 Hammer Curls

15min Cardio
10min Static Stretching

6/14/2010 6:12:40 PM

just 30 minutes on the elliptical

after my 50 mile ride yesterday and back to back bootcamp tomorrow and wednesday (with a softball game and bike ride in between) thought it best not to push myself tonight

6/14/2010 7:27:18 PM

25 min elliptical

3x8x30 overhead press
3x8x40 alternate overhead press
3x10x50 chest press
3x8x5 dumbbell jack
3x8x140 leg press
3x8x140 alternate leg press
3x8x50 dead lift
10x10sec lateral plank on dip machine
3x10x40 seated row

6/14/2010 7:56:50 PM

Foam Rolling/Mobility

Cleans
6x3

Front Squats
6x3 (PR at 195x3)

Weighted Dips
3x8

6/14/2010 8:21:18 PM

40 min eliptical, 10 min run

which I do almost daily

6/14/2010 8:25:28 PM

abs and tabata intervals

6/15/2010 1:44:16 PM

6/15/2010 1:47:32 PM

nothing yet, but i am going to Zumba class tonight at the YMCA

6/15/2010 2:22:16 PM

3 mile run.

HOLY SHIT IT IS HOT OUTSIDE

6/15/2010 2:23:41 PM

Snatches
Press

20 DB Thrusters, 20lb
20 Pull-ups
20 Manmakers, 15lb
20 Box Jumps, 24"
20 Sandbag Cleans, 50lb
400ft farmers walk, 2x45lb
600ft bag flip, 50lb
50 double unders
100ft sprint

12m 46s

6/15/2010 2:26:47 PM

1 hour fitness bootcamp this morning

12 mile bike ride this evening

softball game

(my legs are smoked)

6/15/2010 9:58:37 PM

12 mile run today early before the heat got unbearable. longest i have been able to run in about a year so i was happy. took me 1:44:38. trying to get my 1/2 marathon time <1:40 so i have some work to do.

6/15/2010 11:14:46 PM

I did a 60 min aquatics class. Worked me ok bc I pushed myself but i can't wait for my instructor to come back.

6/16/2010 11:46:04 AM

im not doing shit today
i played basketball for about 3 hours last night and i feel like i got hit by a truck

6/16/2010 11:48:22 AM

^ I just read that hearing your voice in my head and chuckled. I heart some gunzz!

6/16/2010 12:01:06 PM

<3 amna

i was supposed to be taking the day off any to prepare a meal of epic proportions for a nice lady. then i canceled on her, or, rescheduled for a later date. take your pick

6/16/2010 12:04:08 PM

DC Legs

10min Warmup Cardio
10min Dynamic Stretching

1x18x225 Back Squats
1x18x225 SLDLs
1x18x10 plates Leg Press
1x18x60 Iso Leg Curls
1x18x90 Iso Leg Extensions

10min Static Stretching

6/16/2010 7:09:27 PM

5 mile run, hottttttt asssssss ballllssssssss

6/16/2010 7:22:16 PM

I jogged 3 miles.

6/16/2010 8:07:10 PM

P90X Shoulders and Arm + Ab Ripper

6/16/2010 8:11:00 PM

hack press: 3x15x140
med ball forward lunge w/ twist 2x10 ea. leg
med ball butterfly kicks 2x30sec

linear leg press: 1x20x180
bench jumps: 1x30sec
med ball oblique twists 1x30sec
prone front raises 1x15x5
ezbar close grip chest presses: 2x20x70
ezbar rows 1x12x70
med ball situps 1x20

6/16/2010 9:04:08 PM

lots of foam rolling
mobility work

Box Squats 5x5
Incline Bench 5x5

Weighted Chin-Ups 3x3
Push Jerks 4x3


3 Rounds for time
5 Cleans, 155lb (dropped to 145lb for 2nd/3rd set)
10 burpees
200ft farmers walk, 50lb DBs
7m 59s

6/17/2010 1:02:17 PM

25 minute elliptical set on cardio

3x8x40 overhead press
3x8x40 alternate overhead press
3x10x50 chest press
3x10x5 dumbbell jack
3x8x140 leg press
3x8x140 alternate leg press
3x10x55 dead lift
10x10sec lateral plank on dip machine
3x10x60 seated row

6/17/2010 9:40:19 PM

Chest

10min Warm-up Cardio
10min Dynamic Stretching

5/3/1 x 275/315/345 Decline Bench
3x10x30 Decline Cable Flies
5/3/1/ x 245/275/315 Flat Bench
3x10x40 Flat DB Flies
5/3/1* x 205/225/265 Incline Bench
3x10x20 Incline Cable Flies

10min Static Stretching

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

6/17/2010 10:22:47 PM

what is the difference in the stretching? I need to learn them. I stretch but I don't know if I am stretching like you.

6/17/2010 10:23:48 PM

I feel that qntmfred can help you with the stretching

6/17/2010 10:26:39 PM

6/17/2010 10:27:43 PM

4x12 bench
4x12 machine flies
4x12 machine chest press

first time in the gym in 2 weeks. shoulder still hurts a bit.

6/17/2010 11:09:30 PM

Back
10min Cardio
10min Dynamic Stretching

1x18xBW Neutral Grip Pull Ups
1x18x225 Yates Rows
1x18x405 Shrugs
1x18xBW CG Pull Ups
1x18x135 Bent Rows
120sec x 45 plates Farmers Walk

10min Static Stretching

Quote :

"what is the difference in the stretching?"

dynamic is more of a stretch where you move a little bit or just don't hold for nearly as long as static. Things like walking lunges, prisoner squats, lots of bodyweight yoga type stretches, hold for maybe 2-3 seconds. Static I'd hold the stretches for 20-30 seconds. I always stretch out the legs first and then the area I'm going to be working out. There should be plenty of youtube demonstrations of dynamic and static stretching. Get your husband for some PNF stretching.

6/18/2010 5:12:45 PM

I don't know that I'd have just anyone perform PNF on me, without actual experience....

6/18/2010 5:22:45 PM

yesterday:
bootcamp in the morning - focus on legs
quarter of a lap around the parking lot walking lunges, finish the lap with a sprint
then 5 sets of: 30 jump squats, 20 push ups, 10 modified bicycles (plank position bringing knee to elbow) - as fast as possible
repeat walking lunge/sprint lap

rest of the work out was squat focus with a finish up of abs then stretching

this am:
2.25 mile run

6/19/2010 9:24:00 AM

6+ mile run.

GO ME!

6/19/2010 11:33:10 AM

5 mile run.

6/19/2010 11:34:16 AM

25 minute elliptical

3x10x65 lateral pull-down?
3x10x60 chest press
3x10x5 dumbbell jack
3x8x160 leg press
3x8x160 alternate leg press
3x8x160 alternate leg press (I don't really know what to say here...it looks like a calf raise kinda because it is working my calves with the leg press machine but also the other muscles this machine talks about)
3x10x55 dead lift
3x10x60 seated row
3x10x45 squats (I squatted with just the bar. This was very difficult for me, I am embarrassed by how little weight I was squatting.)

I do appreciate the good sweat!!! I am glad I can sweat because my mom can't sweat very well and she is miserable often.

6/19/2010 2:55:27 PM

fapped 2 or 3 times

6/19/2010 2:58:20 PM

i was sweating soooo much this morning

i looked revolting

all of my hair was drenched

i didn't even pour water on it but that is what it looked like. even at like 8am it is hot as balls outside. and its only going to get worse!!

6/19/2010 2:58:38 PM

that to me is when a woman is about as beautiful as she can be. gg!!

6/19/2010 2:59:20 PM

kind of a mixed cardio day

10min warmup treadmill 4.0/4.0
3x21x40,40,50 bicep curl 21's barbell
3x15x20 hammer curls
10min jog treadmill
3x20x18 xball crunches w/med ball
3x10 pushups
10min bike
3x1min xball oblique twists
10min hiit elliptical 50sec med pace, 10sec max pace

15min sauna

6/19/2010 3:51:08 PM

just finished a lower body workout at home

I only have a set of power blocks (5-45 lbs) so the most I could lift is 90 lbs, so I did increased reps to compensate

PLAN ACTUAL
Body Muscle Groups
Exercise
Reps Weight Rest Intensity Reps Weight Rest Intensity


Quads
squats, dumbbell 12 50 1 5 12 50 1 4
squats, dumbbell 10 50 1 6 10 50 1 5
squats, dumbbell 8 70 1 7 8 70 1 6
squats, dumbbell 6 70 1 8 6 70 1 7
squats, dumbbell 12 90 0 9 12 90 1 9
squats, dumbbell 12 90 2 10 12 90 1 9
Ham- strings
dead lifts, straight leg 12 50 1 5 12 50 1 5
dead lifts, straight leg 10 50 1 6 10 60 1 6
dead lifts, straight leg 8 60 1 7 8 70 1 7
dead lifts, straight leg 6 60 1 8 6 80 1 8
dead lifts, straight leg 12 70 0 9 12 90 - 9
dead lifts, straight leg 12 70 2 10 12 90 1 10
Calves
calf raise, weighted 12 50 1 5 12 45 - 5
calf raise, weighted 10 60 1 6 10 45 1 6
calf raise, weighted 8 70 1 7 8 90 - 8
calf raise, weighted 6 80 1 8 6 90 1 9
calf raise, weighted 12 90 0 9 12 90 2 9
calf raise, weighted 12 90 2 10 12 90 1 10
Abs
ab ball 12 - 1 5 12 - 5
ab ball 10 - 1 6 10 - - 6
ab ball 8 - 1 7 8 - - 7
ab ball 6 - 1 8 10 - 1 8
leg lifts, weighted 12 10 0 9 10 10 1 9
leg lifts, weighted 12 10 - 10 10 10 - 10

NOTES
At home workout

[Edited on June 19, 2010 at 4:44 PM. Reason : sucky formatting, copied from spreadsheet]

6/19/2010 4:39:57 PM

6 hour kettlebell certification workshop today

new class will be launched in july



tried to do my regular OLY lifting afterwards.....buuuttt no luck

[Edited on June 19, 2010 at 5:20 PM. Reason : ]

6/19/2010 5:19:47 PM

8.3 mile run tonight once the fucking sun went down. still pretty muggy but bearable.

6/19/2010 9:44:40 PM

yesterday:

Legs
5min Warmup Cardio
10min Dynamic Stretching

1x18x155 Front Squats
1x18x10 plates Leg Press
1x18x160 Leg Curls
1x18x110 Iso Kickbacks

6/21/2010 11:50:54 AM

I actually had a small carb heavy meal before the gym and took my One-a-Day vitamin BEFORE the day started (usually have something small and can't take the vitamin b/c it fucks me up on an empty stomach).

Let me tell you I had energy bursting out of the seams. Best chest workout I've ever had. Definitely going to do that all the time before the gym. Felt great and still have a lot of energy to burn for the day.

6/21/2010 11:53:14 AM

abs this am:
sit-ups 3x25
leg lifts 3x20
ball lifts (with legs) 3x8

after work Y sesh:
weights: upper body
cardio: 15 min
zumba: 45 min

6/21/2010 11:58:20 AM

yesterday: 61 mile bike ride

today: fitness bootcamp
abs
5 rounds of:
20 squat thrusters
20 push ups
suicides

then elbow plank held for ~ 6 minutes with breaks

6/21/2010 12:02:40 PM

60 min kickboxing class. Again, I look like I went swimming in my gym clothes. I actually did the class without stopping (except for quick water breaks).

I LOVE MY INSTRUCTOR!

6/21/2010 12:19:08 PM

^ w00t. You go girl!

6/21/2010 12:22:50 PM

Deloading this week (cutting volume, not intensity)

worked up to 155 for a triple of clean&jerks
worked up to 200 for 3 on front squats

still sore from all the damn kettlebell stuff I did over the weekend

6/21/2010 12:48:32 PM

^You're doing the 300 workout, right?

6/21/2010 12:49:35 PM

negative

I'm doing a mix of crossfit, strength, and olympic lifting

6/21/2010 1:07:15 PM