195

6/21/2010 2:07:33 PM

workout at lunch:
chest
shoulders
back

6/21/2010 2:31:26 PM

help! there is a muscle (or something) i need to stretch that i've never even felt before and i don't know how to stretch it.

where my stretching experts at??

sore from running like right on the sides of each hip. not toward the front. its on the side. what is there? its not the front like hip flexor style. its on the side. does your IT band go up that far? i mean where the hell does it attach? i don't know what it is but it is sore. someone give me some stretches pleaseeeee? i need hip stretches.

[Edited on June 21, 2010 at 6:11 PM. Reason : .]

6/21/2010 6:11:00 PM

rode a bicycle, first time in at least 5 years

6/21/2010 6:11:35 PM

^^ Yes, your IT band attaches to your hip and your glutes, iirc.



Here is a stretch video link that might help:

http://www.youtube.com/watch?v=c9aJtO0VCqw

[Edited on June 21, 2010 at 6:17 PM. Reason : Or it could be your TFL.]

6/21/2010 6:16:18 PM

why the hell do you know about muscles

6/21/2010 6:18:03 PM

^ IT Band syndrome is a common running ailment. So, I know a lot about leg muscles and stretches and proper care for them.

6/21/2010 6:21:16 PM

ah, that makes sense

6/21/2010 6:23:41 PM

^^ thank youuuu! yes i saw that same picture (haha) and i thought it might have been IT band but i just wasn't sure if it attached up there.

i've spoken to people who have had IT band issues before but its always w/ the part that is in the leg. and my shit feels fine there but my hips are super sore.

thanks so much!!

and yea i thought TFL initially also but it just doesn't feel like its in the right area of my hip for that?! i dunno. seemed like it would be sore slightly to the front if it were TFL. i dunno. i'll look up stretches for that too but i think it is the IT band. it just seems to be sore right where it attaches.

[Edited on June 21, 2010 at 6:51 PM. Reason : .]

6/21/2010 6:46:58 PM

1.25mi jog

6/21/2010 7:27:08 PM

2 mi jog.

which was rough b/c i am EXHAUSTED for some reason.

6/21/2010 7:46:58 PM

yesterday

3x12 overhead dumbell press
3x12 one hand dumbell front raise
3x12 cross body cable
3x12 front-lateral raise
3x12 upright cable row

today
3x12 one hand cable curl
3 sets of 21s
3x12 one hand preacher
3x12 close grip bench
3x12 french curl
3x12 one hand press down

shoulder is fine, back is still a bit stiff.

6/21/2010 8:04:08 PM

3.2 mile run in 23:30

6/21/2010 10:06:48 PM

back to running

6/21/2010 11:27:18 PM

a few hours of sand volleyball last night.
back and legs at the gym tonight.

6/22/2010 7:16:37 AM

30 pushups this morning

6/22/2010 7:17:25 AM

Yesteryday -

Light weight lifting in the morning
3 mile run
Kickball

6/22/2010 7:42:47 AM

to update from last night:

after work Y sesh:
weights: upper body
chest press: 3x14,12,10 increasing weight
lateral pull downs: 3x14,12,12 increasing weight
row: 3x16,14,12 increasing weight

cardio: 30 min elliptical
zumba: 45 min

dinner: breakfast

6/22/2010 9:53:22 AM

I couldn't make the gym this morning b/c of an interview so I'm doing a little bi/tri workout at home with the limited DB's that I have. Still a surprisingly good sweat and burn developed. Probably gonna do my new 3 mile running route with mostly flat land I started yesterday in between World Cup games today.

Doing some concentration curls/reverse curls/tricep kickbacks/etc since I only have two 20 lb DB's... figure it's better than nothing.

^ What is Zumba? Never heard of it...

[Edited on June 22, 2010 at 10:01 AM. Reason : ?]

6/22/2010 10:01:10 AM

it's a high-energy class that combines latin dance with aerobics. quite fun and more of a workout than i was expecting

6/22/2010 10:13:00 AM

yea, lk got into that for a while i think

6/22/2010 10:39:30 AM

swimming yesterday: (IM = fly, back, breast and free in equal parts)

i was late, thanks traffic and phone call...

short warmup 200 yards free
100 build
4x this set
(200 free long
150 pull breath control
100 IM sprint the free
50 kick fast)
2400 yards main set...
did a 200 kick and a 100 +50 cool down for a total of a little more than 3000 yards... kinda a bit much considering this was my first practice in over a week...

i'm really tired today...

6/22/2010 11:08:11 AM

Mobility work
Hanstand push-up
pull-ups

Snatch Grip Deadlifts
Snatches
Overhead Press

3 rounds for time:
Back Squat, 165x5
10 pull-ups
20 double unders

4m 53s

6/22/2010 12:50:47 PM

4x12 pulls downs
4x12 machine row
4x12 one hand pull down (reverse arnold press)

6/22/2010 1:03:33 PM

Quote :

"Hanstand push-up pull-ups"

I dream of doing these one day.

6/22/2010 1:10:31 PM

ran 3 miles this morning before work. Been awhile since I've ran in the morning.

6/22/2010 1:21:52 PM

^^ you should know that I did have my feet against the wall for the Handstand Push-ups


I'm doing a 100 day challenge for handstand pushups and pullups

1 of each on the 1st day, 2 of each on the 2nd....100 on the 100th day

up to day 9 so far

I'm also working on my freestanding handstand and handstand walking and they are getting noticeably easier since last week when I started this contest

6/22/2010 1:24:20 PM

handstands mess my lower back up something nasty... i dunno why... they are fun

6/22/2010 1:32:24 PM

maybe you're arching your back too much?

6/22/2010 1:36:48 PM

probably

6/22/2010 1:39:21 PM

so kickass!!

6/22/2010 1:41:02 PM

lightass

6/22/2010 1:58:00 PM

I wish we had a straight bar at the gym so I could try those...I know I could get at least 10

6/22/2010 2:04:51 PM

^ I, too, wish your gym had a straight bar, because I want to try muscle ups.

6/22/2010 2:07:19 PM

i used to be able to do this:



would LOVE to be able to do that again... but i dunno

6/22/2010 2:18:59 PM

I ran and I swam

6/22/2010 9:03:23 PM

12 miles on the bike then a softball game

yea, still sore from sunday

6/22/2010 9:14:54 PM

6.4 miles at a 7:30 pace. The same run as yesterday except two laps.

6/22/2010 9:33:52 PM

fitness bootcamp this am

3 sets of an entire round of the following:

3 minutes as many as you can: 8 jump squats & 5 pushup renegades (repeating)
90 seconds rest
3 minutes as many as you can: 8 jumping lunges & 10 push presses (repeating)
90 seconds rest
3 minutes as many as you can: 8 thrusters & 5 burpees (repeating)

yea, that kicked my ass

6/23/2010 10:20:46 AM

from my update in the beach body thread

last night at fletcher park:

step-ups (left, right, and forward-left, right): 3x15 each direction and leg
lunges into stair climbs: 3x15 lunges
squats with weights: 3x15
finished with stair climbs: 3

so so sweaty!

6/23/2010 10:24:59 AM

yesterday: 1.25mi run


this mroning: warmup treadmill 2min

light weight high intensity workout. I was exhausted by the end of this. 30-45sec breaks between 'sets' (where the spaces are)

bench: 1x20x50
med ball single leg squats: 1x10 each leg
bosu med ball crunches: 1x20

seated leg press 1x20x170
close grip bench: 1x20x70
wide grip bench: 1x20x70
bench step ups: 1x10x70 ea. leg

barbell rows: 1x15x50
cable rows: 1x20x40
cable shoulder press: 1x20x40
med ball squat throws: 1x20

cable front raises: 1x20x15
cable curls: 1x20x15
bosu shoulder press: 1x20x40
bosu curls: 1x20x40
med ball squat throws

bosu pushups: 1x10
bosu knee to chest: 30sec
bosu pushups 1x10
bosu knee to chest: 30 sec

phew

i think that was it, im tryng to block it from my mind

6/23/2010 11:15:14 AM

punchmonk
Mr. Banana Grabber
14331 Posts
user info
edit post
I did my 60 min aquatic blast class. She worked us harder today. Made me happy! I love that it is in the outdoor pool! LOVE!

6/23/2010 12:07:46 PM

add a 500m swim to my workout from this am

6/23/2010 8:41:42 PM

cody and i did shoulders and chest + 20 min elliptical in record time
like 45ish minutes

6/23/2010 10:41:31 PM

(# of sets x rep per set)
Leg Press 4x20
Incline Press 4x15
Ab Machine 8x20
Lat Pulldown 4x20
Quads 4x15
Rear Delt 4x15
Back 4x20
Lat Pushdown 4x20
Leg Curl 4x20
Pectoral 4x20

I need a better diet plan. I am 95% Veggiesaurus so I am not sure if I get enough nutrients to help build and maintain what I am working on. Any thoughts? I know my current 1.5 meals per day just won't cut it.

6/23/2010 11:06:32 PM

^You need to be hitting up multivitamins and a ton of protein shakes at the very least if you're going to work out like that consistently if you lean toward vegetarianism.

My question: I'm trying to take in at least 3000 calories per day - I end up eating all day long but never stay not hungry for more than an hour or so. Any ideas as to some healthy stuff to eat that'll keep my stomach content a little longer?

6/24/2010 12:57:06 PM

khcadwal make sure you keep your it band nice & limber...it's a very common issue that can lead to your knee getting pulled out of alignment. and we all know that knees aren't anything to f*** with!

6/24/2010 1:03:02 PM

25 elliptical

3x10x160 leg press
3x10x60 dead lift
3x10x45 clean and press
2 1/2x10x20 squat clean and press (I did this one at the end and was so exhausted that I could not push to finish the set)

I will get better!!!!

6/24/2010 1:15:29 PM

Mobility/stretching

Box Squats
Incline Bench
Weighted Chin-Ups
Deadlifts

conditioning workout tonight...maybe some rowing

6/24/2010 1:28:45 PM

4x10 bench
4x10 dumbell press
4x12 low cable cross overs
4x12 machine flies with a drop set at the end

6/24/2010 1:37:51 PM