Debating if I'm going in the morning; Wednesday I boxed for a couple of rounds and then tried my lower body ME day...did not go too well. I can barely move today.

[Edited on July 23, 2010 at 12:32 AM. Reason : g/s/p...and just saw it was the 10,000th]

7/23/2010 12:29:50 AM

^10000th reply

7/23/2010 12:31:42 AM

1000 jumping jacks
front squats
wide grip pullups
tricep rope pressdowns
preacher curls
leg curls
weighted side bends
weighted cable crunches

and a little rotator cuff work thrown in at the end

7/23/2010 12:31:54 AM

Ah, I thought I had run out of motivation to go to the gym

8x10-4-15 Heavy bench pyramid superset with x5 superman deltoid lifts
5x10 Cable rows superset with x7 heavy dumbbell curls
4x10 Incline dumbbell press

Also tried deadlifts, but my knee had a random pain so I stopped those, and tried cable flies, but apparently my body isn't heavy enough anymore for the weight I want . Tried bench flies but had a odd pain in my shoulder and the reps didn't feel right.

7/23/2010 7:41:11 AM

bootcamp this am

3 rounds of the following:
10 burpees
10 straight overhead lift
10 burpees
10 push thrusters
10 burpees
10 squat thrusters
10 burpees
lap around the parking lot

3 rounds of
30 second mason twists
30 second high scissor kicks
30 second coffin sit ups
30 second rest

7/23/2010 7:43:49 AM

2.5 hrs of basketball in what seemed like 100% humidity

3 liters of water couldn't keep my calf muscles from cramping

then 1.5 hrs of volleyball

and I ate 1200 calories of grilled chicken, black beans, a banana and g2 gatorade when i got home

7/23/2010 8:00:49 AM

last night was back night at the gym and a 1 mile "sprint" (aka just ran as hard as I could for 1 mile to burn out).

Tonight will probably be a 3 mile run before going to see Inception

7/23/2010 10:00:17 AM

haven't updated in a while...

Wednesday:

Shoulders
10min Cardio
10min Dynamic Stretching

1x18x15 Rear Delt Cable Pulls
1x18x15 Lateral Delt Cable Raises
1x18x20 Front Delt Cable Raises
1x18x90 Rope Face Pulls
1x18x100 Cable Shoulder Press
1x18x80 Wide Grip Upright Rows
1x18x45 Arnold Press
1x18x405 Haney BB Shrugs

10min Static Stretching

PM 15min HIIT Swim

Thursday:
Arms
10min Cardio
10min Dynamic Stretching

1x18xBW Dead Hang Chin Ups
1x18x100 V-Bar Pushdowns
1x18x25 Concentration Cable Curls
1x18x35 Cable Tricep Extensions
1x18x180 Machine Curls *who knows what this translates to
1x18x215 Machine Dips

10min Static Stretching

Abs/Cardio
10min Cardio
10min Dynamic Stretching

3 rounds of:
10x Hanging Leg Pikes
10x50 Oblique Cable Crunches
10x100 Cable Crunches

30min MIIT Incline Treadmill

7/23/2010 3:32:41 PM

Quote :

"8x10-4-15 Heavy bench pyramid superset with x5 superman deltoid lifts"

lol sounds like something out of an RPG

how many hitpoints does a x5 superman deltoid lift give you?

7/23/2010 3:35:24 PM

1x8x70, 3x10x65 clean and press
1x8x30, 3x10x25 one arm swing
1x12x20, 1x12x25, 2x12x30 lying dumbbell behind the head extensions (from stomach to behind head, not sure what it is called, n00b)
7x10x15 step up on weight bench and bicep curls with 15lb dumbbells (exhausted at this point)

[Edited on July 23, 2010 at 3:41 PM. Reason : b, s]

7/23/2010 3:41:08 PM

In addition to bootcamp workout this am - ran 3.2 miles tonight 2 minutes faster then last night

Feels sooooooooo good

7/23/2010 9:48:27 PM

go 'head girl!

7/23/2010 9:49:53 PM

1200m run
63 kettlebell swings
36 pullups
800m run
42 kb swings
24 pullups
400m run
21 kb swings
12 pullups

21m 36s

7/23/2010 11:56:08 PM

Nothing like double Helen from the games this past weekend. How was it?

7/24/2010 12:24:55 AM

This counts for Friday. p90x Day 11 - Yoga X

7/24/2010 1:19:15 AM

^^it sucked

I can't even imagine what it was like in that heat

my grip going into pullups was completely shot after all the kb swings...the very last round (single round of helen was okay)

7/24/2010 9:32:28 AM

I sometimes feel I'm going to sling the weight through the mirror when I'm doing my swings. No kb at my gym.

7/24/2010 9:37:34 AM

2.5 mile run at 8:15 this am

Already hot as hell

7/24/2010 9:41:56 AM

Pullups: 1x5
BB 21's 3x21x40,40,50
Hammer Curls: 3x12x17.5

Front Raises: 2x8x8
Side Raises: 2x8x8
Lateral Raises: 2x8x8
Bent Raises: 2x8x8

decline MB crunches: 2x20x10
decline leg kick crunches: 1x10
decline crossovers: 2x15
Bosu pushups: 1x25

MB bosu oblique twists: 1x20x10
bosu crunch+oblique twist: 1x20x10
raised leg oblique crunches: 1x10 ea. leg


Treadmill 4.2mph 9.0incline 36minutes = 500 calories

7/24/2010 2:12:26 PM

Quote :

"lol sounds like something out of an RPG how many hitpoints does a x5 superman deltoid lift give you?"

Today I did NOTHING

and am about to go eat a big ol' greasy meal. Delicious.

7/24/2010 2:46:09 PM

I scuba dived all morning. Don't know if that counts. Shit makes me h0ngry and sleepy as fuck, though. So, following that logic, it must mean that I had a brutal workout.

7/24/2010 2:51:00 PM

p90x Day 12 - Legs & Back, Ab Ripper X

7/24/2010 4:17:01 PM

I read a lot of people stressing the importance of eating/taking in protein after a workout cause there is a window at which it will be most effective, but what if you like to hit the treadmill for a bit after you lift? Since you're keeping your heart rate up does that mean it's okay or should you not do cardio after a lift so that you can get food in at the optimal time?

7/24/2010 6:33:05 PM

^ i , too, have wondered this.

(this is joie)

7/24/2010 7:09:43 PM

^^

i feel its such a small blip on the radar, its not even worth stressing over

i think it'd be more important to time meals and rest when you're bulking but if you're cutting/maintaining, i don't feel meal timing is that important...in the long term. I'll still advocate eating something after a workout....be it 30 minutes after or 2 hours after...I wouldn't lift and go to bed without eating

7/24/2010 8:00:20 PM

the nutrient window after your workout is a lot longer than people make it out to be. You'll make optimum use of the protein you consume up to an hour after you end your workout. That leaves you with plenty of time to get a protein shake in after you're done with your post-workout cardio.

7/24/2010 8:14:28 PM

yesterday at the gold's gym in Cary:

Shoulders
10min Cardio
10min Dynamic Stretching

1x18x145 Standing Military Press
1x18x20 Lateral Raises
1x18x25 Front Raises
1x18x35 Wide DB Upright Rows
1x18x80 Lateral Machine Raises
1x18x90 Iso Wide Hammer Rows
1x18x45 Iso Hammer Press

10min Static Stretching

that gym is full of huge lifters, saw some hulking female bodybuilder with a big ass tattoo across her enormous traps haha, good times

7/25/2010 3:54:18 PM

p90x Day 13 - Kenpo X

7/25/2010 4:55:02 PM

3x10x115 dead lift
3x8x30 one arm swing (hard as shit to do but I finally got them done at 30lb!!!)
3x10x30 lying dumbbell triceps extensions
7x10x20 step up on weight bench and bicep curls with 20lb dumbbells (exhausted at this point)

eating a nasty protein bar. Why don't any of these taste good? I wish I liked sweets more than I do.

7/25/2010 6:04:19 PM

i havent worked out since thursday. i've been sick as a dog. i even put on my workout gear when i woke up this morning in hopes i would feel better and could get in a good workout in the afternoon. no such luck. i feel like death.

7/25/2010 6:09:05 PM

feel like death as in how? nothing a nice bowl of chicken noodle soup, saltines and 7-Up can't handle

Back
10min Cardio
10min Dynamic Stretching

1x18x315 Trap Bar Dead Lifts
1x18x90 Straight Arm Pulldowns
1x18x180 CG Cable Rows
1x18xBW Dead Hang Pull Ups

10min Static Stretching

was at the six forks golds today...that place is prob my favorite golds although it has no good muscle up bar. It's definitely a lifter's gym and has a lap pool to boot. Also has a nice leg press sled and a cybex leg press. I'd definitely like to use this gym as my exclusive legs day gym.

7/25/2010 10:59:29 PM

Ran approx. 5 miles.

7/25/2010 11:12:54 PM

this morning:

bootcamp:
4 rounds of:
1 minute weighted thrusters
1 minute push ups
1 minute jump squats
1 minute rest

round of planks - elbow to straight arm lifts, slow count modified mountain climbers, side planks

ab circuit

followed by a 2 mile run

7/26/2010 7:58:16 AM

So far - 800m swim. Not sure about tonight besides kickball game.

7/26/2010 8:01:42 AM

Chest
10min Cardio
10min Dynamic Stretching

5x Muscle Ups x 10 x BW Dips
5/3/1 x 275/315/350 Decline Bench
1x18x45 Incline DB Flyes
1x18x2.5 plates Incline Hammer Press
1x18x35 Decline Cable Flyes
4x2 Muscle Ups

10min Static Stretching

7/26/2010 8:19:16 PM

Legs
10min Cardio
10min Dynamic Stretching

1x18x175 Front Squats
1x18x14 plates Leg Press
1x18x220 Quad Extensions
1x18x150 Kickbacks
1x18x14 plates Cybex Leg Press

10min Static Stretching

7/27/2010 1:25:49 PM

Mobility work

Weighted Chin-Ups
+45x3
+70x3
+85x3/3/3

Split Jerk
95x3
105x3
135x1
155x1
165x1


10-9-8-7-6-5-4-3-2-1 (pullups)
1-2-3-4-5-6-7-8-9-10 (burpees)

5m 48s

7/27/2010 1:56:51 PM

For Monday: Designated for as a rest/stretch day so I played an hour of frisbee.

7/27/2010 5:30:10 PM

1.25mi run

7/27/2010 5:35:53 PM

3 mile run

7/27/2010 8:21:41 PM

p90x Day 15 - Chest & Back / Ab Ripper X

7/27/2010 9:24:44 PM

lightened my squat load and went lower.



wow.

7/27/2010 10:08:54 PM

5x5 bench
4x12 cable crossover
2x12 machine press
4x12 machine flies

7/27/2010 11:26:01 PM

3.5-4 mile run

7/27/2010 11:31:53 PM

9.3 mile run in the morning.

7/27/2010 11:48:50 PM

10min warmup treadmill

Step ups: 1x12x50 ea. leg
seated leg press: 1x20x190
squats: 1x12x50
single leg press: 1x15x105 ea. leg
leg extensions: 1x15x105
prone reverse leg raises w/xball: 1x20

assisted pullups: 1x15x(55)
bosu cable rows: 1x15x20 ea. arm
bosu weighted crossovers: 1x20x20 ea. leg
bosu side raises 1x12x20 ea. arm

cable squat front raises: 1x20x20
hanging leg twist core work: 1x30 sec
seated rows: 1x20x25
lat pulls: 1x20x35

7/28/2010 10:45:02 AM

p90x Day 16 - Plyometrics.

7/28/2010 9:25:06 PM

last sat.

morning
board presses, db bench, bent over rows, face pulls, db mps, shrugs, bi's/tri's
afternoon
push mow, weeding, trimming hedges, putting out mulch


Sunday
squats, good mornings, single leg leg press, calf raises, ab junk outside (gym closed)

monday
afternoon
swam sprints

tues
off day

today
mid-day
rings work... muscle ups, planche pushups, lever rows, weighted dips, weighted pullups, L dips, L pullups, ring hspu's, ring flys, reverse flys, ring hanging shrugs, ring hs shrugs, hanging pikes

[Edited on July 28, 2010 at 9:27 PM. Reason : ]

7/28/2010 9:25:39 PM

1.25mi run last night....they are getting easier every day

7/29/2010 8:34:25 AM

just bootcamp yesterday morning.... my legs are completely smoked today

thinking maybe just the stationary bike today or something maybe a run... just trying not to kill my legs completely.

7/29/2010 8:36:52 AM