p20

7/6/2007 5:40:07 AM

drank a case of beer

7/6/2007 5:45:58 AM

barefoot (sprints) in the park

7/7/2007 7:48:30 PM

so im not the only one who runs barefoot now!

7/7/2007 7:51:06 PM

Yea, I've been doing it for a while now. Actually your thread got me doing research on it. I also do all my standing weightlifting in barefeet , too.

7/7/2007 7:53:12 PM

I ran about 5 miles with my girlfriend today, I was barefoot, she wouldn't even consider it

7/7/2007 7:56:16 PM

mine thinks I'm nuts. But then, she's a swimmer. I think they are nuts (rather, I just suck at it).

7/7/2007 7:58:42 PM

nvm

[Edited on July 7, 2007 at 9:12 PM. Reason : nvm]

7/7/2007 9:02:47 PM

yesterday:

9 innings of softball: played 2nd base (didn't wanna throw hard very much...shoulder was acting up). made a few good plays and no really bad ones in the field...batted leadoff and went 4 for 6 (grounded out to short twice)...few RBIs...scored a few times...not a bad day's work.


ab workout:

3 sets of decline sit-ups with 20 lb medicine ball...worked center and obliques with workout partner throwing and catching the medicine ball with me

1 set oblique twists with medicine ball

5 sets of cable crunches (3 center, 2 obliques)

3 sets oblique "twist" machine

3 sets reverse crunches on bench

1 set knee raises (on one of those chin-up/leg raise racks)





ran 2 miles

i was pretty sore today from all that

7/8/2007 3:18:03 AM

today: chest workout (went kinda light/higher reps...shoulders were bothering both training partner and me)


4 sets incline dumbell press
4 sets cable crossovers
4 sets fly machine
3 sets dips (2 weighted, last set at bodyweight)
2 sets push-ups to failure, then failure again with a spot (towel around the chest)
1 set fly machine (different fly machine)

7/8/2007 3:21:49 AM

swam laps for 30 minutes

7/8/2007 11:35:58 AM

i really want to work out but at the same time i dont want to work out

7/8/2007 11:42:21 AM

chest/triceps/deltoids day

7/10/2007 1:24:06 PM

shoulders 2 days ago

3 sets dumbell side raises
3 sets dumbell front raises
3 sets military press on Smith machine
4 sets rear delts (sitting backwards on pec fly machine)
4 sets cable side raises (started front and pulled some to the rear, too)

7/10/2007 7:57:58 PM

back workout yesterday:


5 sets lat pulls
4 sets bent-over barbell rows
4 sets straight-leg deadlift
3 sets back extension machine
3 sets close-grip lat pulls
4 sets T-bar row

7/10/2007 7:59:31 PM

i thought straight leg were more hamstring

7/10/2007 8:16:11 PM

holy crap duke that's a lot of exercise devoted to specific areas

7/10/2007 8:26:20 PM

20 set of pull ups
1/4 mile warm up jog
2 mile run
1/4 sprint
20 set of pull ups

7/10/2007 8:27:48 PM

weighted single leg deads, weighted pistol squats, hand stand push ups, weighted pullups, t pushups, burpees

7/10/2007 8:28:52 PM

^^^^ they work hams, too, but we threw them into the back workout as a lower back exercise.

and it's good to work your hams from that angle, rather than strictly as a knee-flexor (by just doing leg curls)

[Edited on July 10, 2007 at 8:31 PM. Reason : ^^^^]

7/10/2007 8:30:49 PM

i agree...first time i ever did straight leg i was like omg i love this exercise...hamstring extensions suck...always felt like it was fucking up my knees

7/10/2007 8:33:26 PM

well, extensions work quads, not hams.

and i'm not saying not to do leg curls...just saying that hams do more than that, so you should train them in ways besides that (like straight leg deads)

7/10/2007 8:38:56 PM

anything freeweight (especially compound moves) > any machine

[Edited on July 10, 2007 at 8:42 PM. Reason : I guess your back day is more of a posterior chain day?]

7/10/2007 8:40:44 PM

i wouldn't agree without exception, but in general, i like freeweights. there are a few good machines out there i really like.

there are also some others that i use sometimes because of my screwed up shoulder.



^well, it's more than just lats, for sure. i don't know of a much better way to divide it, though.

[Edited on July 10, 2007 at 8:44 PM. Reason : affasfd]

[Edited on July 10, 2007 at 8:45 PM. Reason : ffafdsasd]

7/10/2007 8:43:34 PM

Like what? I can see an argument for some cable machines, but I still stand by my statement.

7/10/2007 8:44:45 PM

yeah, i really like cables for some things. T-bar row is great. I find some seated row machines to be a really good option. i like fly machines a lot of times instead of just doing dumbell flyes. while i'm a huge fan of pull-ups, i do lat pulls, too.

7/10/2007 8:49:14 PM

come on duke you know what i meant and you know i didnt mean the exercise that works the quads...if i woulda been talking about that exercise i wouldnt have put hamstrings

where you do this: http://www.scfpt.com/Fitness/Equipment%20Description_files/image048.jpg

but you are on your stomach and lift your legs up

[Edited on July 10, 2007 at 8:51 PM. Reason : .]

[Edited on July 10, 2007 at 8:52 PM. Reason : .]

7/10/2007 8:50:21 PM

total body burn workout... soooo sweaty now - shower time

7/10/2007 10:38:06 PM

AM: Went for a run

PM: Dumbbell Front Squats, One-Leg DB DL's, Shrug/Grip SS and Swiss Ball Leg Curls. The OBX Y is not the best place on earth to do lower body shit.

7/10/2007 10:44:01 PM

went surfing twice (maybe 3 times?) last weekend


finally not sore anymore

7/10/2007 10:47:59 PM

^^ i need to run badly


today: arms

biceps:

3 sets hammer curls on preacher bench

3 sets triple drop sets standing barbell ez-bar curl (10 reps, remove 10 lbs...10 more reps, remove 10 pounds, 10 more reps, remove 10 lbs, finally 10 more reps and remove 20 lbs. on the 2nd and 3rd sets, i did 8 and 6 reps respectively at each weight.) it sucked.

3 sets of reverse grip curls and standing straight barbell curls, performed as supersets




triceps:

4 sets skull crushers

4 sets rope pushdowns

4 sets cable pushdowns (for lack of better description...short bar on cable machine, held it palms-up, extended arms downward)



forearms:

3 sets forearms flexion and extension, performed as supersets





4 sets of ab machine at the end

7/11/2007 1:13:33 AM

So Duke when you do all these different exercises on your biceps/chest/legs, are you at a much lower weight when you get down to the last exercise?

7/11/2007 8:37:24 AM

the gym has really turned up the thermostat the last few weeks, and it's been at least 80 degrees in there every day. Squats today are going to kill me, because it's the hottest day of the week and it's hard enough to breathe after a set when it's not hot and humid.

7/11/2007 9:24:02 AM

Should have gotten up earlier and did them this morning while it's cooler.

7/11/2007 9:24:38 AM

You are such a fucking faggot... I bet you have a dick in your ass RIGHT NOW

7/11/2007 9:27:51 AM

for some reason I can't lift for shit in the morning. I think it's because I don't have any food on my stomach. Eating before leg training would guarantee me getting sick though.

7/11/2007 9:33:16 AM

lately i've been running everyday, except sunday, when i play soccer. i try to run around 2 when it's hot so it's more difficult. yesterday was messed up with all the rain. i was at work, so i couldn't run the same route i usually run, which is about 3.7 miles, so i just ran four miles around the track.

it probably wasn't the best idea to run in the pouring rain with lightning crackling everywhere, especially when the track is in between the football goals and the giant metal bleachers. but i lived, so yay!

after running i go to the pool for about half an hour and do laps to cool down. i also do situps and pushups whenever i watch tv to cut down on my tv viewing. hopefully i'll see some change soon (other than my cardio, which has already improved)

[Edited on July 11, 2007 at 11:09 AM. Reason : vch]

7/11/2007 11:07:01 AM

the rain helped the gym cool off a little bit, but I was still sweating like crazy during my squat workout today. having a slight headache before going in there didn't help matters much either.

7/11/2007 8:30:23 PM

3 miles...

7/11/2007 8:36:16 PM

^^What gym are you using?

7/11/2007 8:40:30 PM

Gold's Gym in Cary. It's walking distance from my house.

7/11/2007 9:08:33 PM

1 hr. kickboxing. it was all i could muster.

7/11/2007 9:24:22 PM

ran 3 miles yesterday


^^^^ hey

7/12/2007 2:28:34 PM

I use to run in the evening and could easily run 6 miles, but I decided to switch to running late morning and man the heat kicks my ass

Since Tuesday I have been running roughly 3 miles late morning and the past two day I have gotten my ass handed to me. I just get sooo thirsty

Today I decided to drink a lot of running before I went and I was able to run the whole way without stopping/... yay me

7/12/2007 2:39:30 PM

i'm either going to do squats or go to lake johnson and run...leaning toward the squats but i think running would be more beneficial

7/12/2007 2:41:34 PM

Is it cooler running there?

I need a place where I am not so thirsty all the time

7/12/2007 2:49:39 PM

well it does have a water fountain...so thats a plus...plus its in the woods so there is more shade so i'd guess its a little cooler

7/12/2007 2:50:36 PM

20 minute run and 20 minute bike ride at the gym

my knees suck

7/12/2007 2:50:52 PM

well i did my squats...they always make me super sore...did 2 sets and my hams feel like jello...i only do squats like 5 times a year cause they always make my legs feel like jello for a week(at least 5 full days it hurts to walk normal)

7/12/2007 3:21:40 PM

If squats makes you hurt, you may need to do them more often, and what little you are doing are not helping at all.

7/12/2007 3:22:34 PM