5 rounds for time:

15 Deadlifts
12 Hang Power Cleans
9 Front Squats
6 Push Jerks
(used 115lbs)
19m 24s

6/24/2010 8:33:35 PM

5.3mi on the bike to play 1.5 hrs of frisbee in 89 degrees.

6/24/2010 9:26:23 PM

2.75 mile run

tried to go to bikram this morning but i'm an idiot and the studio is closed for three days to redo the carpets

6/24/2010 9:43:34 PM

3x12xsetting 6 (30 lbs I think) incline chest press on cable machine
3x12 squat and rows on cable machine
3x12xsetting's 7 and 10... pull w/ heaviest, push w/ lightest (on cable machine).. alternate sides
3x12x37.5 dick curls
3x12x42.5 tricep push downs
3x8x135, 145, 155 squats
3x15x10 weighted sit-ups ... normal, R side, L side
3x12/12/8(? I can't remember)x70/60/50 weighted pull-ups
3x12 jackknifes on stability ball

6/24/2010 9:48:45 PM

went twice today

3x12 one hand arnold press
3x12 lateral raise
3x12 cross body cable
3x12 front/side raise
3x12 reverse dumbell fly
3x12 machine overhead press

6/24/2010 10:21:53 PM

whenever Mr. Joshua posts in this thread, i assume it's because he flexed some muscles while pooping.

6/24/2010 10:36:42 PM

http://www.twittermoms.com/profiles/blogs/the-truth-about-women-and

6/25/2010 5:17:41 PM

Quote :

"3x8x135, 145, 155 squats"

gottdam! Chicks who lift > chicks who don't lift

Quote :

"http://www.twittermoms.com/profiles/blogs/the-truth-about-women-and"

thanks, I'll show my sister this! The more motivation, the better. She's down another 3lbs this week...8lbs overall in 3 weeks.

Legs
10min Cardio
10min Dynamic Stretching

1x18x225 Squats
1x18x11 plates Leg Press
1x18x230 Leg Extensions
1x18x95 Good Mornings
1x18x95 Jefferson Squats
1x18x140 Iso Kickbacks

10min Static Stretching

6/25/2010 6:58:03 PM

5 Rounds:
40 double unders
30 box jumps, 24"
20 KB Swings, 24kg
22m 59s

really hard after being out at the pool all day...oh well

6/25/2010 7:18:34 PM

smoked some cigarettes
walked to buy a 40 and Jamaican beef patty

6/25/2010 7:19:25 PM

3.25 mile run in the heat...good times

6/25/2010 9:11:03 PM

12 mile bike ride
softball game
12 mile bike ride

6/25/2010 10:18:58 PM

5k run this am

6/26/2010 9:45:18 AM

Quote :

"Bodies filled with fake, processed, junk foods do not get lean."

lol

6/26/2010 9:57:52 AM

swam 750m

[Edited on June 26, 2010 at 10:25 AM. Reason : ]

6/26/2010 10:25:35 AM

gonna go do what I can on the elliptical... eating healthy fucking sucks. I just want beer and pizza.

6/26/2010 1:02:13 PM

spent 10 hours moving furniture. That is all...

6/26/2010 1:03:17 PM

20 minute elliptical

3x10x20 flat dumbbell fly
3x10x20 dumbbell jacks
3x10x10 dumbbell large side circles
3x10x70 dead lift
1x8x60, 2x8x55 clean and press
3x10x55 chest press
3x10x20 squat and curls

[Edited on June 26, 2010 at 3:00 PM. Reason : is it pound per dumbbell?]

6/26/2010 2:55:30 PM

Meant to post this yesterday:
(# of sets x rep per set)
Leg Press 4x20
Incline Press 4x15
Ab Machine 8x20
Lat Pulldown 4x25
Quads 4x20
Rear Delt 4x15 (I hate these with a fiery passion )
Back 4x20
Lat Pushdown 4x25
Leg Curl 4x20
Pectoral 4x20
10mins on the Elliptical, 5 warmup and 5 in the middle

6/26/2010 6:06:59 PM

felt pretty weak today

snatches felt awful

managed to hit a bodyweight Clean&Jerk (175) which is a PR for me

6/26/2010 6:28:37 PM

this morning:

punching bag: 3x2mins
figure 8s: 3
lunges: 3x30
side steps: 3x width of soccer field

6/26/2010 8:40:51 PM

in my fourth week of p90x, the first "recovery" week...started at 265, at 240 now. Half that was water weight, but I've definitely lost some significant chunk. gone down a belt loop and all


bout to jump on some core synergistics yeeeah buddy

6/27/2010 3:00:20 PM

Just shy of a 29 mile bike ride with a heat index of over 100....

I'm smoked

6/27/2010 5:02:19 PM

^^nice, losing weight is addicting!

Legs
10min Warmup Cardio
10min Dynamic Stretching

1x18x165 Front Squats
1x18x115 Good Mornings
1x18x11 plates Leg Press
1x18x70 Iso Leg Curls
1x18x150 Iso Kickbacks
1x18xBW GHRs

10min Static Stretching

6/27/2010 6:02:58 PM

bootcamp this am.... sucked ass

20 push-ups then run a suicide, repeating til reaching 120 pushups
minute plank
2 laps of 30 seconds walking lunges and 30 seconds sprint repeating
abs

doesn't seem like much - but damn, i am tuckered out now.

6/28/2010 7:48:00 AM

Full suicide, or just a down and back after the pushups?

6/28/2010 7:53:16 AM

4 times, getting successively longer, for a full suicide

6/28/2010 7:54:27 AM

I biked 17km today even though all I wanted to do was wallow in a/c this afternoon. I'm proud of myself

6/28/2010 9:56:06 AM

Yesterday:

4 supersets of:

4x12 Chin Ups
2x12x25 and 2x12x30 DB Shoulder Press

4x12xBW+25 Dips
2x12x30 and 2x12x40 Reverse Grip SB Curls

2x12x25 and 2x12x30 DB Upright Rows
2x12x95 and 2x12x135 Decline Bench Press

3x10 Burpees
3x10 BB Ab Roll Out

6/28/2010 11:07:28 AM

Suicides are supposed to get successively shorter, not longer

http://www.youtube.com/watch?v=U0lbdPKl8hg#t=0m54s

6/28/2010 11:16:47 AM

60 minute kickboxing class. I had a different instructor today but lord have mercy she kicked my ass. I hugged her at the end of class. I love it when sweat constantly is pouring off my nose and forms on my arms and legs.

6/28/2010 11:28:19 AM

Today
Day 15 of my 100 day challenge (did 15 handstand pushups and 15 pullups accordingly)

mobility/foam rolling

Clean&Jerk 3RM
FSQ 5x3
Clean High Pull 3x3

6/28/2010 1:21:36 PM

^whats FSQ? front squat something?

Shoulders
10min Warmup Cardio
10min Dynamic Stretching

1x18x45 Arnold DB Press
1x18x30 Rear Delt DB Raises
1x18x25 Supine Front DB Raises
1x18x20 Lateral DB Raises
1x18x35 Standing Y Press
1x18x35 Upright DB Rows
1x18x20 Front Iso DB Raises
1x18x25 Forced Iso Lateral Raises

10min Static Stretching

6/28/2010 1:30:59 PM

yeah, Front Squat

6/28/2010 3:24:02 PM

Insanity Max Interval Circuit.



FUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUU

6/28/2010 4:45:31 PM

18 holes with the temperature in the mid-90s. 18 more tomorrow. I love vacation!

6/28/2010 4:57:00 PM

Chest and Back

6/28/2010 5:55:56 PM

3x12 cross body cable
3x12 front/side raises
3x12 one hand arnold press
3x12 reverse dumbell flies
3x12 barbell shrugs

6/28/2010 8:08:05 PM

Quote :

"yeah, Front Squat"

oh i'm dumb, its abbreviated front squat, i though it was a true acronym

6/28/2010 8:17:01 PM

3.22 miles in 21:44.

6/28/2010 9:11:27 PM

swim practice!

6/28/2010 9:12:24 PM

went back in for arms with my sister

Arms
10min Warmup Cardio
10min Dynamic Stretching

1x18x205 CGBP
1x18x90 French Press
1x18x30 Iso Rope Extensions

1x18xBW Chin Ups
1x18x70 Standing Bicep Curls
1x18x25 Concentration Curls

10min Static Stretching

6/28/2010 10:27:47 PM

Being that this is my "rest week" and fatties always tell you "it's good for your metabolism if you splurge on a diet once in a while!" I was VERY tempted to sink my teeth into some cookies or whatever goodies food lion had on the cheap

I was only there for TP but 24 years of rampant sweet-toothage almost tore my body from my brain in a mad rush to the pastry stand. I turned around and left with only my TP. and a diet mtn. dew. That burst of self-discipline plus my kenpo-x is my "what I did today"

6/28/2010 11:39:07 PM

i'm finding it's much more beneficial to cheat on my diet with much more protein and fat than carbs. Although usually fats and proteins aren't as fun to cheat with. My palette would rather cheat with 1000 surplus calories of gummi worms than a 20oz porterhouse...so ass backwards. Cheat with proteins and you'll only do yourself a favor

6/29/2010 12:01:20 AM

saw Joe, d7freestyler, Quinn, and Stein at the gym

last night:

3x15xblue band squat and rows
4x15xblue band external rotations (2 sets each side)
4x15xblue band lunge and twist (2 sets each side)
3x15xblue band tricep kick-backs
3x15x15 bicep curls
3x15x15 overhead extension
2x10x10 Turkish get-ups w/ kettlebell... I HATE THESE
2x30x10 v-sit and twist w/ kettlebell
2x8x10 delta fly? w/ kettlebell
2x8x10 I don't know the name of it.. but you lift your arms out, to the side, back to the middle, and down (w/ a kettlebell)

6/29/2010 8:19:37 AM

volleyball last night. Got knocked out of the tournament Still fun though and our next season starts in 2 weeks.

Tonight I'm back in the gym for chest and legs.

6/29/2010 8:42:23 AM

swam usual warm up: 200 free 50 kick 100 im 50 easy (400)

8x50 50 free 50 stroke IM order free is build (400)

3x400 #1 & #3 are 100 free/ 100 back alternating, #2 is hard free (1200)
3x300 #1 & #3 are 75 free/ 75 breast alternating, #2 is hard free (900)
3x200 #1 & #3 are 50 free/ 50 fly alternating, #2 is hard free (600)
3x150 #1 & #3 are 25 free/ 25 choice, alternating #2 is hard free (450)

the last 150 of the 3x150 subset got turned into a cool down with the last 50 being my kick/scull/elementary back/reverse free combo.

that's a total of 3950 yards 2.2+ miles

[Edited on June 29, 2010 at 10:11 AM. Reason : miles]

6/29/2010 10:10:35 AM

Quote :

"Being that this is my "rest week" and fatties always tell you "it's good for your metabolism if you splurge on a diet once in a while!" I was VERY tempted to sink my teeth into some cookies or whatever goodies food lion had on the cheap I was only there for TP but 24 years of rampant sweet-toothage almost tore my body from my brain in a mad rush to the pastry stand. I turned around and left with only my TP. and a diet mtn. dew. That burst of self-discipline plus my kenpo-x is my "what I did today""

Quote :

"i'm finding it's much more beneficial to cheat on my diet with much more protein and fat than carbs. Although usually fats and proteins aren't as fun to cheat with. My palette would rather cheat with 1000 surplus calories of gummi worms than a 20oz porterhouse...so ass backwards. Cheat with proteins and you'll only do yourself a favor"

This is usually my "cheat" food of choice:

6/29/2010 10:49:42 AM

Quote :

"that's a total of 3950 yards 2.2+ miles"

Nice! I used to swim 1 mile on the regular, but it's been a while since I've even done that.

6/29/2010 11:00:47 AM

Abs/Cardio
3 rounds of 10 reps of 15 different machine/free weight exercises
alternating with
3 rounds of 3x20 random ab exercises

6/29/2010 11:54:18 AM