Quote :

"The Gold's gym at North Hills looks nice aesthetically and has some decent equipment, but it just didn't seem to have a good gym atmosphere inside"

spot on, the weights were all unorganized and you'd stand out for any grunting or dropping weights. I hope people are grunting and dropping weights...its a gym...do work

i'll need to hit up the cary gold's, have to make my rounds of the gold's raleigh network

7/11/2010 3:54:49 PM

4x10 dumbbell benchpress
10-9-8-6 hammer strength incline press
5x10 cable flyes

3x12 back extensions

7/11/2010 5:00:56 PM

drank some red bull and bitched about my back hurting

7/11/2010 5:14:47 PM

Legs
10min Cardio
10min Dynamic Stretching

1x18x165 Front Squats
1x18x255 SLDLs
1x18x11 plates Leg Press
1x18x150 Iso Kickbacks
1x18x305 Machine Adductors
1x18x305 Machine Abductors

10min Static Stretching

7/11/2010 6:12:07 PM

Ran half an hour, but twas too hot so I called it at that.

7/11/2010 6:33:30 PM

i was doing sprints while cody and jt and nick etc etc played soccer today.
on my SECOND sprint >.< a hole cleverly covered with grass grabbed my ankle.

my foot is fine but my ass was killing me

so what could have been a bad ass day of HIIT turned into an hour or so of leisurely walking and light jogging around dorthea dix.

oh well. hope it feels better tomorrow.

7/11/2010 9:25:50 PM

didn't eat a lot and drank water

7/11/2010 9:26:34 PM

ran 6.5 miles yesterday at the wrong time (hot as fuck outside)

ran 9 pleasant miles tonight when it was not nearly as hot.

7/11/2010 9:45:03 PM

rest day yesterday

am bootcamp today - epic ass kicking (lots and lots of suicides)

pm - hoping to get a ~ 3m run in

7/12/2010 7:36:28 AM

I did my 60 minute kickboxing class today. This class never gets easier. I am guessing that is a good thing. Jeez o flip, she kicks my ass every time! I do love this class!

7/12/2010 10:54:58 AM

Just ran a PFT three miler to see where I was at. 20:52 was my time. I got some work to do.

7/12/2010 10:59:12 AM

7/12/2010 11:08:27 AM

BOOOOM!!!!!


out of the 200 club


197 this morning

7/12/2010 11:13:21 AM

NICE!

7/12/2010 11:14:10 AM

4x10 pull-ups (nice, slow, dead-hangs)
4x10 inverted bodyweight rows (for lack of a better name...hung from a Smith machine bar, face up, and did rows)
4x10 pullovers

4x12 Swiss ball sit-ups

7/12/2010 3:47:04 PM

in one hour i'm going in for round 2 of PackMan92's training

[Edited on July 12, 2010 at 3:51 PM. Reason : 2]

7/12/2010 3:51:15 PM

1.25mi run

7/12/2010 10:05:52 PM

1 hr. of volleyball
1 hr. of full court basketball
calories restricted to 2005

7/12/2010 11:26:45 PM

probably a 4 mile run, couple sit-ups, few push-ups

7/12/2010 11:49:09 PM

Quote :

"out of the 200 club"

congrats! milestones rule

yesterday:

Shoulders
10min Cardio
10min Dynamic Stretching

1x18x135 Standing Shoulder Press
1x18x300 Shrugs
1x18x30 Front Raises
1x18x25 Lateral Raises
1x18x80 Wide Upright Rows
1x18x80 Narrow Upright Rows

10min Static Stretching

7/13/2010 7:22:22 AM

Quote :

"dropping weights"

Grunting, making noise, its whatever, you're in there to work.

Dropping weights is just annoying as fuck.

7/13/2010 7:37:22 AM

Quote :

"am bootcamp today - epic ass kicking (lots and lots of suicides) pm - hoping to get a ~ 3m run in"

ended up getting a 3.7 mile run in between storms done... trying to decide what i want to do today... maybe another run and some weights? i dunno

7/13/2010 9:11:22 AM

3.5 mile run yesterday
Swim this morning in hotel pool
Maybe run tonight, or at least some time on the eliptical to get my legs moving.

7/13/2010 9:28:35 AM

Quote :

"Dropping weights is just annoying as fuck"

sorry some people in the gym use weights > 25lbs...it can be dangerous to "set down" some weights

7/13/2010 9:32:11 AM

Uh huh, or you put them down in a controlled manner rather than dropping them from your hip and acting like you're the gym's top douche

[Edited on July 13, 2010 at 9:34 AM. Reason : ]

7/13/2010 9:34:39 AM

I try to never drop weights, but when I am doing dumbbell presses it gets hard to set them down with a lot of control on the last set or two because of the weird position you're in laying on your back. I'm not dropping them from very high at least.

Tonight is chest and some plyometrics.

7/13/2010 9:34:49 AM

Yeah I'm aware of sometimes you gotta drop them a little, I do on occasion, but it really aggrevates me when people drop them from more than a foot or so above the ground because they like making noise.

Day 2 of the Packman Plan, so arms/abs after work today.

[Edited on July 13, 2010 at 9:37 AM. Reason : lkj]

7/13/2010 9:36:36 AM

oh no, i don't showboat at all, but when you are DB pressing 100s, you can't exactly set them down in a controlled manner without a spotter or not already being gassed from the presses

7/13/2010 3:05:10 PM

ya there are times im just too exhausted to set them down gently i kinda have to let them go, but the floors at my gym are padded pretty well it barely makes any noise, and i get them as close to the ground as possible before i do it if i have to

7/13/2010 3:06:38 PM

I swam half a mile.

7/13/2010 3:08:50 PM

The only weights I drop are bumpers

7/13/2010 3:29:49 PM

Quote :

"drank some red bull and bitched about my back hurting"

That was me yesterday. Worked out medium weight/medium reps Saturday (dead lifts, hang cleans, push presses, back squats, bench press, curls) and had to move a bunch of furniture on Sunday. Severe DOMs yesterday, but I'm feeling pretty good today.

[Edited on July 13, 2010 at 3:40 PM. Reason : l]

7/13/2010 3:36:46 PM

Plyometrics coming up

7/13/2010 3:37:24 PM

was feeling really lethargic today - but got off my ass and did a mile and half on the treadmill. that's about all i could muster.

now i'm icing my foot cause it's killing me

7/13/2010 9:36:02 PM

did a back workout without back squats today. It sucks, because I can't do front squats with more than 225x10 without struggling to hold onto the bar. I probably need to be lifting around 300x10 to get a good quad workout. Maybe I need to start pre-fatiguing my quads with other exercises first.

I finished it off with interval sprints, and I forgot how much I liked them. I need to hit up a track once a week.

[Edited on July 13, 2010 at 10:41 PM. Reason : more.]

7/13/2010 10:40:32 PM

shot around waiting for a game for an hour

then 2 suck ass full court games

blahh

7/13/2010 11:20:31 PM

Day 1 of p90x.

7/13/2010 11:40:38 PM

Light night tonight. Probably 3 mile run followed by as many pullups as I can do.

7/14/2010 8:03:12 AM

checked my BF today, 18-19%. Woot!! last time i checked it was around 20-21.

2% BF ~5lbs for me


6min warmup treadmill

Bench: 3x8x135, 155, 170
DB bench: 2x10x45
DB pullovers: 1x15x45

crunches: 1x20
DB skulls: 1x20x15
EZbar curls: 1x20x40

weighted dips: 1x20x25
DB tricep flat push: 1x20x50
DB hammers: 1x20x25

abs
1x15 toe touches
1x30 flutter kicks
1x15 reach for the sky


good day

[Edited on July 14, 2010 at 10:48 AM. Reason : bf]

7/14/2010 10:46:13 AM

i havent had a true break in about a week and half.

rest today.


im sore as hell anyway

7/14/2010 10:46:59 AM

7/14/2010 12:08:43 PM

swam 500m

7/14/2010 12:14:17 PM

bootcamp this am - kicking my ass as usual

going to try to get on the elliptical today as well - no running today, ankle is sore as fuck from monday and tuesday

7/14/2010 12:15:39 PM

About an hour at the gym, doing a little bit of everything on every machine. Mostly focused on my upper body. (traps, bis, tris, pecs)

7/14/2010 12:26:13 PM

I did my 60 minute aquatics class today. I feel like I pushed myself but I HATED the instructor. Selfishly I'm glad she is moving to china for a bit so I never get her subbing for my class again.

7/14/2010 2:00:16 PM

10-10-7 Hammer Strength preacher curls
10-10-10 concentration curls

10-10-10 Hammer Strength weighted dips
10-10-10 1-arm French press

12-12-12 back extensions (w/ 25 lbs)

7/14/2010 5:56:04 PM

p90x Day 2 - Plyometrics

7/14/2010 9:06:27 PM

Early morning run since I'm flying back tonight.

7/15/2010 7:39:51 AM

Today is going to be another light day; planning to do about 3 hours of goalkeeper training in the morning tomorrow to see if I want to get back into it I don't want to be real sore coming into it tomorrow.

7/15/2010 7:44:12 AM

back yesterday, chest this morning

not sore, not tired, SERENITY NOW

7/15/2010 11:23:55 AM