maybe stay off the legs and do upper body?

7/29/2010 8:43:09 AM

that would make sense, yes

maybe i'll do a swim to get in some cardio and then do some upper body stuff.. it's still early yet to decide!

7/29/2010 8:44:12 AM

i've started taking this boxing class at my gym. man that shit is killer. we did strength and conditioning yesterday focusing on legs...i can barely walk today....dreading tomorrow.

7/29/2010 8:47:41 AM

LunaK, try foam rolling your legs first thing, and then make that decision about whether to scrap the legs.

7/29/2010 10:23:12 AM

yesterday:

Arms
10min Cardio
10min Dynamic Stretching

1x18xBW Dead Hang Chin Ups
1x18x205 CGBP
1x18x90 Cheater Curls
1x18x90 V=Bar Pushdowns
1x18x40 Pinwheel Curls
1x18x40 OH Extensions
1x18x25 Spiderman Curls

10min Static Stretching

7/29/2010 12:21:32 PM

today:

Traps
10min Cardio
10min Dynamic Stretching

1x18x85 CG Upright Rows
1x18x405 Shrugs
1x18x85 Face Pulls
1x18x175 OH Shrugs
5x Muscle Ups

10min Static Stretching

6pm Basketball @ NCSU Outdoor Courts!

7/29/2010 2:34:27 PM

p90x Day 17 - Arms/Shoulders & Ab Ripper X

7/29/2010 9:50:15 PM

3.22 miles in 21:05, ran the first mile too fast, need to pace myself better.

7/29/2010 11:57:47 PM

Bootcamp this am.... Cardio/abs/sprints/planks

And one round of fight gone bad

1 minute squat thrusters
1 minute one arm dumbbell swings
1 minute jump squats
1 minute push press
1 minute burpees

Followed up with a 4.5 mile run this evening

[Edited on July 30, 2010 at 6:43 PM. Reason : .]

7/30/2010 6:41:56 PM

Abs/Cardio
10min Cardio
10min Dynamic Stretching

16x1-4 Muscle-Ups
4x15x105 Cable Crunches
4x10x50 Oblique Cable Crunches
4x10 Hanging Leg Pikes

10min Static Stretching

met dharney and talked fatness and fortune

7/30/2010 7:09:19 PM

3x12 hammer curls
3 sets of 21s
3x12 one hand preacher curl
3x12 rope press downs
3x25 dips
3x12 one hand press downs

7/30/2010 7:11:14 PM

3.2 mile run

8 mile bike

7/31/2010 12:38:07 PM

yesterday had an upper body day, but i forgot all i did. I was really tired though!

Today:

warmup bench: 2x5x135, 155
incline DB Presses: 3x10x40,50,55

Ezbar fast presses: wide grip 2x20x60
close: 2x15x60
db flies: 2x10x30
iso db skulls: 2x10x17.5

ezbar wrist curls: open 2x50x30
reverse: 2x25x30
db curls: 2x10x22.5
db hammers: 2x10x22.5
front raises: 2x8x7.5
side raises: 2x8x7.5
bent raises: 2x8x7.5
lateral raises: 2x8x7.5
db pullovers: 1x15x35

cable pushdowns: 2x10x25,30
cable over triceps: 2x10x15,20
cable single arm tri's: 2x10x15,20
cable curls: 2x15x25

cable lower abs: 2x15x25
decline mb crunches: 2x20x20
incline leg ups: 2x10
incline crossovers: 2x15

treadmill: 36min 4.0mph 8.0incline


how many calories yall think i burned? im guessing around 900. Was there for about 1h45min

7/31/2010 12:48:19 PM

3 mile run.

Then mowed the lawn, which is actually a decent workout. Non self-propelled push mower and 0.4 acres with a slope.

7/31/2010 3:58:50 PM

Did a full body work out today, feel a lot better and less frustrated now

10-10-7-7-4-7-10 Pyramid Deadlift...might be another set or two but I forgot
10-10-7-7-5-4-7-10 Pyramid Bench superset with sets of 5x Superman flies
2x7 Linda curls...got tired from that so I did
10-7-7-10 Pyramid straightbar curls
3x10 Arnold Press
3x10 Horizontal Leg Press

8/1/2010 9:16:03 AM

yesterday

Legs
10min Cardio
10min Dynamic Stretching

1x18x255 Box Squats
1x18x7 plates Hack Squat
1x18x240 Quad Extensions
1x18x170 Lying Leg Curls
1x18x305 Adductors
1x18x305 Abductors
1x18x150 Iso Kickbacks

10min Static Stretching

8/1/2010 9:29:37 AM

today

Chest
10min Cardio
10min Dynamic Stretching

5xMuscle Ups x10xBW Dips
5/3/1 x 255/275/315 Flat Bench
1x18x50 Incline DB Flyes

10min Static Stretch

arm is feeling funky again, took is slow and easy today

8/1/2010 7:50:09 PM

90 minutes of moving boxes and random items. Twas fun at 8am in the mornin'

8/1/2010 7:51:01 PM

My brother delivered my new-to-me treadmill this evening.

8/1/2010 7:52:25 PM

10 on the incline
3-3.6 speed

and go for as long as you want/can...all other settings suck!

8/1/2010 7:54:32 PM

The last time that I was down to non-fattastic weight. I ran 2 miles every day on the treadmill. My fatass won't be running just yet, but I'm looking forward to being able to get a move on while my kid naps. Got lots of mommy weight to get rid of.

8/1/2010 7:56:09 PM

Did a 5.5-miler at Umstead. 45 minutes.

8/1/2010 7:58:05 PM

i've yet to run on a treadmill. Combination of apathy and too bigness

8/1/2010 8:02:36 PM

treadmills suck anyway

8/1/2010 8:05:16 PM

Ellipticals are where it's at

8/1/2010 8:07:18 PM

Well, the last time I was skinny. The treadmill did it. And I got my treadmill for free.

8/1/2010 8:09:31 PM

I like running trails more than a treadmill. Just my personal preference.

[Edited on August 1, 2010 at 8:16 PM. Reason : And how exactly are you doing muscle ups? My technique isn't right yet. I can almost get one...]

8/1/2010 8:11:48 PM

2.5 mile run.... bummed it wasn't further (thought the route i ran before was 3 not 2.5)

8/1/2010 8:17:38 PM

Quote :

"And how exactly are you doing muscle ups?"

hard to explain, I learned by doing a bit of swinging but now I can do it from a dead hang. Just focus on more explosive dead hang pull ups rather than just as many pull ups as possible while training for it. You really need to launch yourself up and above the bar. I'm also using the wide grip on the mixed grip pull up apparatus

8/1/2010 9:05:07 PM

i bred 17 cows, and boy is my arm tired

8/1/2010 9:08:17 PM

bootcamp this morning was killer

3 minutes of 30 seconds alternating mountain climbers and low plank

5 sets of walking lunges for 25 meters then sprint for 75 meters

tabata for 4 minutes of pushups
tabata for 4 minutes of bicycles

20 weighted squat thrusters, 20 weighted renegades, then 15 of each, 10 of each and 5 of each
20 weighted rows, 20 push press, then 15 of each, 10 of each and 5 of each

6 rounds of 30 air squats then sprint around the parking lot

3 minute ab circuit

(hoping to get a run in tonight too )

8/2/2010 8:50:07 AM

volleyball league tonight.

8/2/2010 8:51:14 AM

Does anyone know of a gym with good male centered aerobics classes. I've tried doing P90x myself, I can do it, I just need someone to push me and more room in which to work. Most the classes at State are female centered, not saying I don't enjoy working out with attractive girls in skimpy clothing but I just need a different type of workout.

8/2/2010 10:58:22 AM

^sounds like to me you want something that focuses more on weightlifting rather than cardio. not a boy/girl thing. correct me if im wrong here.

[Edited on August 2, 2010 at 11:06 AM. Reason : that being said i think lifestyle has several bodypump type classes, but ive yet to be to one...]

8/2/2010 11:06:05 AM

Not in Raleigh so I don't know what's around, but I would look for classes that are an "athletic conditioning" type class, where you're doing sprints, plyometrics, weights, etc. I assume you're trying to get away from classes that are more "step/dance" oriented?

I think PackMan92 teaches an athletic conditioning class at the gym he works at.

8/2/2010 11:06:25 AM

^yeah he does, ive been meaning to go to it!

8/2/2010 11:07:16 AM

Wadhead, can you do a 9:30am class on Tuesday? There is a class called cardio pump at the university y that is taught by a woman named tabitha. Most men that do that class don't make it to the end. I dare you to try it.

I did my 60 min kickboxing class today. KICKED MY ASS!!!!!!! (also taught by tabitha)

8/2/2010 11:15:11 AM

Back
10min Cardio
10min Dynamic Stretching

1x18x275 SLDLs
1x18x200 CG Lat Pulldowns
1x18x200 CG Low Row
1x18x90 Straight Arm Pulldowns
1x18x2.5 plates Iso Rows
1x18xBW Chin-Ups

10min Static Stretching

8/2/2010 3:10:47 PM

Chest and calfs (odd combo I'm sure) day.

Then shot around for about 45 mins until the little kids at camp kicked me out of the gym and then a 4 mile run this afternoon.

8/2/2010 3:13:26 PM

I do indeed teach an athletic conditioning class...Ultimate Conditioning...every guy that's ever taken it has gotten his ass kicked...girls seem to do better for some reason (higher pain tolerance?)

Anyway we do lots of lunges, squats, deadlifts, kettlebells, box jumps, pullups/jumping pullups, C2 Rowing, clean&jerks, etc etc etc



Today, I did:

Snatches 6x3
Box Squats 8x2

21-15-9
box jumps, 24"
ring dips
pullups
5m 37s

8/2/2010 4:27:40 PM

I know I suck at cardio.

By the way, on the back wall of the gym there's some sort of "Fit Test" ranking; what's the deal with that?

8/2/2010 4:53:43 PM

in addition to my ass kicking i received this morning:

3.2 mile run this evening

8/2/2010 9:08:36 PM

^^ meh

we used to do it, but then it sort of fell by the wayside

max sit-ups in 2min (I think)
max reps bench
max distance in 12min on treadmill

then it's all scored via the rating system at exrx.net

8/2/2010 9:26:36 PM

If you throw up while doing the sit up portion, does that count as a point deduction?

8/3/2010 9:37:30 AM

no but the computer then thinks you're a woman

8/3/2010 10:24:56 AM

3 hours of sand volleyball last night. We went 5-1 on the night against teams close in ranking to us which was great, but the last game didn't finish until 11:15...and I was back up at 6 for work. I'm exhausted today.

Chest at the gym tonight.

8/3/2010 10:27:07 AM

Quote :

"Wadhead, can you do a 9:30am class on Tuesday? There is a class called cardio pump at the university y that is taught by a woman named tabitha. Most men that do that class don't make it to the end. I dare you to try it. I did my 60 min kickboxing class today. KICKED MY ASS!!!!!!! (also taught by tabitha)"

Nice, I have no doubt I probably wouldn't make it . There's a couple classes at the Dowd that are taught by a woman named Desiree, she is awesome and masochistic at the same time. I've taken her total strength, athletic conditioning and spin classes and it is a great workout.

8/3/2010 10:32:04 AM

My max bench has gone since i lost the last 20 pounds, I must have dropped muscle i guess, but i didnt think i was


I had worked my way up to 205, but now I prob could barely do 190. What gives? How best can I get back up there. I'm afraid to eat more cause i don't want to get fat again. Is that pretty much the only way?

8/3/2010 12:33:06 PM

Weighted Pull-Ups
+90x3/3/3

Split Jerk
155x1
160x1
165x1
170x1 (shaky)
170x1 (much better)

100 Pullups for time:
4m 29s

8/3/2010 1:00:08 PM

^holy shit, very impressive weights and volume

^^how much and what macros are you eating now? I've yet to lose any real strength because of a diet, you must be severely under eating to really see a dramatic decline in strength.

How are you training for your 1RM? Are you calculating it or are you actually working up to a 1RM? I found my best strength gains came from when I followed a strength based workout program, made sense. Google a "5/3/1" workout protocol and try following a split like that for a month. Otherwise, Layne Norton's Power/Hypertrophy split is probably one of the best overall programs out there. I always tell myself I'm going to follow some program but I just end up taking the pieces I enjoy the most and creating my own puzzle of a workout.

8/3/2010 3:46:34 PM