3.2 mile run:

1 mile sprint
.25 mile walk
.75 mile jog
.5 mile spring
.4 mile jog
.1 mile sprint

yea, that kicked my ass

8/3/2010 9:20:43 PM

p90x Day 22 - Yoga X This weeks is recovery week.

Haven't posted in a bit. Was in Asheville over the weekend and had to modify things some.

8/3/2010 9:55:21 PM

first day back to the gym since i blew up.

10 min on the bike for warmup, stretching

back/shoulders

2x12 lateral db raises
1x12, 1x10 front db raises (haha poor form, probs too much weight, couldnt finish a 2nd 12 with good form)
2x12 overhead db presses
2x12 arnold presses

2x12 db rows
2x12 lat cable pulldowns wide grip
2x12 lat cable pulldowns narrow grip

weight assisted chinups till i could do no more.

stretching

put together an arms group for tomorrow, chest for the following day.

my leg's still jacked to shit and i cant do lower body stuff yet.

and in the same vein i really dont know what the fuck im doing with free weights or designing a workout around them.



[Edited on August 3, 2010 at 10:07 PM. Reason : e]

8/3/2010 10:06:45 PM

Arms
10min Cardio
10min Dynamic Stretching

5xME Muscle-Up Sets
1x18x90 T-Bar Cable Pushdowns
1x18x90 T-Bar Cable Curls
1x18x40 OH Cable Extensions
1x18x30 Cable Concentration Curls
5xME Muscle-Up Sets

10min Static Stretching

weight 208 & v-cut/hip bones starting to show more!

8/3/2010 10:14:30 PM

Is anyone here a nutritionist or have experience with such things? Quinn and porcha have me all paranoid now since I am doing p90x.

8/3/2010 10:25:40 PM

I think begonias does nutrition stuff.

Just don't listen to porcha. He knows his stuff, but he'll convince you that carbs are a vehicle of Satan and exist only to poison your body.

Also, he pees on sticks.

8/3/2010 11:19:15 PM

^^sup

8/3/2010 11:33:46 PM

I just said I did not think p90x was the best use of time for gaining weight. What is there to be paranoid about though? I eat like garbage so I can't help you there. Sorry if I scared you!!!

8/4/2010 12:40:42 AM

I am weening myself off of milk, refined sugars, and fast food.

8/4/2010 12:43:58 AM

^^^ This is me: http://s202.photobucket.com/albums/aa115/WeatherRaver/Workout%20Progression/. 5' 8" 143lbs. (1.72m 64.86kg)

I'd like to find a diet to help me bulk up some. I don't know if saying something like 10-15lbs would be too much or make me look too big. Ideally, my goal is to look athletic and toned while maintaining a leanish form.

Right now my food on hand consists of: potatoes, beans (red & black), tuna, spinach, whey protein shakes, bananas, oatmeal, eggs, mushrooms, green onions, kashi cereal, 2% milk, non-fat yogurt, salmon, frozen chicken breast, brown rice.

I try and eat every 3-4 hours but it can be quite challenging. I also allocate a cheat meal a week which usually consists of chick-fil-a.

Help Obi-wan Begonias, you're my only hope.

^^ I figured the gaining weight would come from diet and the p90x is what I would use to shape that weight into something (more) attractive. I've invested too much into abandoning it now so I am trying find a workable solution.

8/4/2010 1:03:44 AM

12 oz. curls

8/4/2010 1:13:24 AM

if I posted what I ate you would be appalled.

good luck with it. All you need to do is keep body fat low to reach your goals.

8/4/2010 1:30:14 AM

I tried hot yoga for the first time yesterday. Now that's a different experience!

8/4/2010 9:58:00 AM

I've written a helpful guide to bulking for HockeyRoman:

1) Stop being a Devils fan
2) Eat more

[Edited on August 4, 2010 at 10:47 AM. Reason : First step is the crucial step]

8/4/2010 10:47:26 AM

So I've been giving deadlifts a shot when working out, and I think I've come to the conclusion that my arms are too short. I feel like when I reach down to get the bar I have to arch my back so that my arms will reach and can't keep my back flat like I'm supposed to. I added a bench under each side of the bar and that helped, but I still don't think I'm doing it right.

8/4/2010 1:06:11 PM

Sit back more.

8/4/2010 4:25:44 PM

Shoulders/Traps
10min Cardio
10min Dynamic Stretching

1x18x135 Standing Military Press
1x18x100 Wide Grip Upright Rows
1x18x25 Lateral DB Raises
1x18x50 Front BB Raises
5x10x315 Haney Shrugs

10min Static Stretching

8/4/2010 4:45:10 PM

Oh man a devils fan? Thats your problem!!!!!!!!!!!!

8/4/2010 5:01:39 PM

warmup: 1mi treadmill

bench: 1x10x135
3x6x155, 175, 190
close grip 1x15x90
xball crunches: 1x10x10
xball oblique twists: 1x10x10ea. side
xball oblique twists: 1x45sec

xball
db pullovers w/crunch: 1x12x40
single arm db presses: 1x12x40 ea. arm
ezbar close grip presses: 1x15x50
ezbar curls: 1x12x50

incline machine: 1x15x70
xball balance pushups: 1x10

overhead cable tricep pulls: 1x25x15
cable tricep crunches: 1x25x15

xball reverse leg raises: 1x10xea. leg
xball kneeled oblique twists: 1x15 ea. side

1mi treadmill cooldown

8/4/2010 6:40:59 PM

Quote :

"I've come to the conclusion that my arms are too short."

(sorry, i couldn't resist)

8/4/2010 6:43:46 PM

Monday:

5x5 bench
4x12 dips
4x12 cable cross overs
3x12 crossover pushups on a step

Today:
3x12 machine shoulder press
3x12 seated front raise/seated lateral raise/bent over reverse fly supersets
3x12 cross body cable

8/4/2010 7:24:54 PM

Quote :

"Oh man a devils fan? Thats your problem!!!!!!!!!!!"

Fawning over Zach Parise burns a lot of calories! [no homo]

8/4/2010 7:27:34 PM

p90x Day 23 - Core Synergistics me = whooped.

8/4/2010 10:10:51 PM

i forgot i worked out this morning at bootcamp and started to feel really guilty that i didn't run tonight

but i got at least one workout in today

8/4/2010 10:11:59 PM

new exercises in pt that kicked my ass today. it's up to like 90+ minutes/session.

then arms tonight,

2x12 db tricep kickbacks
2x12 preacher curls
2x12 db tricep extentions
2x12 standing curls
2x12 cable rope pushdown
2x12 spiderman curls

spiderman curls are

8/4/2010 10:18:57 PM

3x10 One Arm DB Row
3x10 Bentover BB Row
3x10 Lat Pulldowns
3xF Chin Up

3x10 Skullcrushers
3x10 Close Grip Bench (using EZ bar)
3x10 Rope Tricep Extension

Various ab exercises and a 5 mile run

Felt great today. Actually almost every day I'm feeling physically great with tons of energy recently. Fun times.

I need to hit my lower back more often. Any ideas on some good exercises other than Hyper-extensions...

[Edited on August 4, 2010 at 10:25 PM. Reason : forgot the pulldowns]

8/4/2010 10:25:21 PM

^continue to drop body fat from the area and more dead lift and squat variations

anything where the trunk/core is kept tight and supports a fair amount of weight is going to work the area

8/5/2010 5:30:26 AM

Cool. Thanks...

On a related note:

Legs Day

4x12,10, 8, 6 progressive weight deep squats
3x10, 8, 6 progressive weight deadlifts
4x15 Leg Press
3x10 Leg Curl

Did some shoulder work too, because I didn't feel I did a very good job on Monday with the shoulders.

Hopefully I can walk for basketball tonight...

8/5/2010 9:47:50 AM

Mobility Work

Clean&Jerk
75x4
95x4
110x4
140x4/4/4/4/4

Front Squat
155x3
175x3/3

AMRAP in 10min
10 OHSquat, 90lb
10 DB Push Press, 30lb
5 Rounds

8/5/2010 2:05:22 PM

3.2 mile run. Legs felt awful tonight

8/5/2010 9:45:17 PM

I got sweaty "playing drums" on rock band

8/5/2010 9:45:42 PM

p90x Day 24 - Was supposed to be Kempo X but I changed it up to be chest & back / Ab Ripper X. I know the recovery week is there for a reason but I was feeling lazy actually and I know my check needs the most work.

8/6/2010 12:05:11 AM

12 oz. curls

8/6/2010 12:35:09 AM

modified version of fight gone bad

three rounds of:

1 minute max rep squat with overhead push press
1 minute max rep kettlebell swings
1 minute max rep jump squats
1 minute max rep push ups
1 minute max rep burpees
1 minute rest

i felt like i was going to puke after this one

8/6/2010 7:37:04 AM

I wish I had a home gym with some kettlebells, that would be fun.

8/6/2010 7:53:10 AM

3 mile run last night. Back night at the gym tonight.

8/6/2010 8:59:20 AM

3x10 Incline DB Press
3x10 Flat DB Press
3x12,10,8 Pec Dec
3xF Push-ups

3x10 EZ Bar Curls
3x10 Concentration Curls
3x10 Rope Machine Curl

Ab work and Lake Johnson run later this morning.

8/6/2010 9:00:38 AM

yesterday: 1mi warmup treadmill



Squats: 3x12x180, 200, 200
crunches: 3x20x10

linear single leg press: 2x10x140 ea. leg
both legs: 2x20x140

shoulder press machine: 2x12x70,80
shrugs: 2x12x60

leg extensions: 2x15x100,115
bosu oblique leg reaches: 2x10 ea. side

leg curls: 2x15x80,95
bosu planks: 1x30sec



this morning: 2.0mi jog

8/7/2010 12:27:11 PM

"Roy" - 5 Rounds For Time

15 Deadlifts, 225
20 Box Jumps, 24"
25 Pull-Ups

22min 25 sec





[Edited on August 7, 2010 at 2:36 PM. Reason : ]

8/7/2010 2:36:04 PM

3 mile run... at 4pm at the beach.... wow it's hot

8/8/2010 5:45:34 PM

This morning: 20min abs/calisthenics

weighted xball crunches: 2x20x10
pushups: 1x20
med ballclose pushups: 1x10
bicycle crunches: 1x20
raised leg mb crunches: 1x20x10
mb oblique twists: 1x20
xball oblique/crunches combo: 1x20

wrist curls: open 2x50x10, closed 2x40x10
iso curls: 1x15x20 ea. arm
hammer curls: 1x15x20

tri kickbacks: 1x15x20 ea. arm

this afternoon

bench:
1x8x135
2x4x155,175
1x25x95 wide
1x25x65 close

combo:
ezbar skullcrushers: 2x10x40
ezbar fastpress: 2x20x40
db flies: 2x10x22.5

front raises: 2x10x10
side raises: 2x10x10
bent raises: 2x10x10
lateral raises: 2x10x10

rope pushdowns: 2x12x25
rope overhead tricep: 2x12x25

cable arm curls: 3x20x7.5,7.5,10

sauna 15min

8/8/2010 8:05:50 PM

2 mile run. moved the lawn.

8/8/2010 9:16:26 PM

where did you move it?

8/9/2010 5:22:24 AM

I drank a 2 liter of Mountain Dew in about 2 hours time. I think the shape I'm going to turn into is round.

8/9/2010 6:31:03 AM

3 mile run

8/9/2010 8:37:36 AM

About halfway through my workout I started feeling uncomfortable and tight on the left side of my chest. Stopped my workout and just did cardio after that. Hopefully it was a just some tightness and I didn't strain/pull anything.

8/9/2010 8:44:38 AM

Ran about 3.5 this morning before work.

8/9/2010 9:03:59 AM

Sand volleyball tonight! I love Mondays for this reason.

8/9/2010 9:36:56 AM

nothing yet- we will see how the day goes

8/9/2010 9:41:09 AM

4 mile run this am

8/10/2010 10:14:11 AM