4x10 Deep Squats
3x10 Leg Curls
4x10 45 Degree Leg Press
4x10 Flat Leg Press
3x10 Bodyweight Jump Squats (which, btw, were more difficult on my legs than I thought they would be)

Quick ab session.

Then I tried to play pickup bball and after legs day that is a HORRIBLE idea.

(Chest and left shoulder are still a bit tight and sore. Might have to watch those areas the next few sessions.)

[Edited on August 10, 2010 at 3:11 PM. Reason : x]

8/10/2010 3:10:40 PM

i ran 5 miles.

8/10/2010 3:19:59 PM

12oz curls
sweated out 3 lbs in my car
got my hair cut, so lost 0.025 lb there...

8/10/2010 3:20:09 PM

Today
3x10x115 deadlift
3x10x30 lying tricep extension
5x5x30 one arm swing

Yesterday- 30 min of a 60 min kickboxing class- kind of got sick.

8/10/2010 3:30:34 PM

^you really kill it in the gym

Shoulders
10min Cardio
10min Dynamic Stretching

1x18x135 Standing Shoulder Press
1x18x90 Wide T-Bar Rows
1x18x30 Front DB Raises
1x18x25 Lateral DB Raises
1x18x50 Seated Arnold Press
1x18x85 Wide Upright Rows
1x18x20 Cable Front Raises

10min Dynamic Stretching

shoulders were absolutely torched afterwards, first day of lifting in almost 5 days, I needed the rest & hope I feel the DOMs tomorrow. Leg day!

8/10/2010 8:01:09 PM

AM Session

Weighted Chin-Ups
worked up to +115x1

Split Jerk
190x1 (+5lb PR)

20-18-16...6-4-2 KB Swings (52lb)
2-4-6...16-18-20 Sit-Ups
10m 09s

-------------------------------------------------

PM Session

foam rolling and stretching
58 burpees and jump rope to warmup

3 Rounds:
10 Power Snatch, 95lb
50 Double Unders
7m 32s

[Edited on August 10, 2010 at 8:08 PM. Reason : ]

8/10/2010 8:07:33 PM

Quote :

"1x18x30 Front DB Raises 1x18x25 Lateral DB Raises"

i no longer feel like a huge vagine doing laterals with 17.5 and fronts with 12.5

[Edited on August 10, 2010 at 8:20 PM. Reason : considering im scrawny and have never really lifted in my life until very recently]

8/10/2010 8:20:10 PM

p90x Day 29 - Chest, Shoulders and Triceps / Ab Ripper X

One handed pushups can go to hell.

8/11/2010 12:17:38 AM

Question for you guru's. I'm still a bit worried about the chest/shoulder tightness. Would it make sense to do a light weight, high rep workout so I don't push myself weight wise?

Something like 4x15 DB presses (flat/incline/decline) with half the weight I typically do? I don't want to ignore the muscles for the entire week since it's not really an INJURY per se. Just tightness/soreness.

8/11/2010 8:51:20 AM

10min warmup treadmill

cable chest press: 1x15x60
cable flies: 1x15x45
cable decline: 1x15x80

side squats: 1x10x50 ea. side
kb front raises: 1x15x20
bent rows: 1x15x40
bar curls: 1x15x40

mb oblique twists: 1x30sec
mb full situps: 1x20

db skullcruchers: 1x15x20
db curls: 1x15x20

single leg cross jumps: 1x30sec ea. leg
mb axe chops: 1x10 ea. side
prone crossovers: 1x30sec
assisted dips: 1x20
pushups: 1x15
xb leg crunches: 1x10
xb leg raises: 1x10
sky bike crunches: 1x30sec

8/11/2010 9:28:26 AM

Is the #x#x# breakdown sets x reps x weight? I know, I know [n0000000b] but I am doing p90x so I don't encounter that.

8/11/2010 9:31:45 AM

sets x reps x weight u r correct noob sir

8/11/2010 9:37:27 AM

goalkeeper training last night. Chest night at the gym tonight.

8/11/2010 10:03:46 AM

p90x Day 30 - Plyometrics

8/11/2010 8:47:05 PM

Back
10min Cardio
10min Dynamic Stretching

5x2 Muscle Ups
3x5/3/1 x 315/365/415 BB Dead Lifts
3x5/3/1 x 80/87.5/95 Straight Arm Pulldowns
3x5/3/1 x 200/240/260 CG Low Cable Rows
3x5/3/1 x BW/20/30 Widest Grip Pull Ups

10min Static Stretching

8/11/2010 8:52:44 PM

Quote :

"I don't want to ignore the muscles for the entire week since it's not really an INJURY per se"

when is the last time you've taken a full week off from lifting? sometimes you can really benefit from a complete week off of lifting, especially if you're getting annoying little injuries/soreness on what seems to be a weekly basis. Just watch your diet and take a week off if you haven't done something like this in a few months. You're not going to lose that much muscle in a week unless you're significantly under-eating...if anything, taking a week off will only make your torn muscles grow back denser than before...so long as you eat smart

8/11/2010 9:00:45 PM

3 hours of tennis in the blazing sun, 2 hours at the pool, another 3 hours of tennis...water water water

8/11/2010 10:09:09 PM

about to take Gambit on his 1 mile walk/run (in the ridiculous heat and on the ridiculous hills) then P90X yoga

8/12/2010 1:14:51 PM

yesterday was a 20 mile bike ride

this am was a 3 mile run and abs

8/12/2010 1:23:09 PM

3 Mile run tonight.

8/12/2010 2:40:05 PM

3 mile run this morning

8/13/2010 9:36:36 AM

bench: 2x12x135,155
2x20x115,95
Cable Pushdowns: 3x20x42.5,50,57.5
Decline Press: 2x30x140,110
DB pullovers: 1x12x40
DB curls: 1x20x20
EZbar skulls: 2x12x40
EZbar quick press: 2x24x40
DB Hammers: 2x20x20
DB Hammer/Curl Combo: 1x20x20
EZbar 21's 1x30
EZbar wrist curls: 2x20x30 open/closed
DB wrist curls: 2x25x15 open/closed
overhead rope triceps: 1x20x25
rope lower abs: 1x20x25
Cable Flies: 3x12x145

XB MB crunches: 3x20x20
XB Oblique twists: 3x 1min
bicycle crunches: 3x20

treadmill: 33min 4.0mph 10 incline avg 500cals

phew!

8/13/2010 9:06:42 PM

40 minutes of um, cardio.

8/13/2010 9:30:14 PM

p90x Day 32 - Supposed to be yoga day but yesterday went all to hell so today was Back & Biceps / Ab Ripper X

8/13/2010 11:49:24 PM

8 mile run in < 2 hours.

JUST under 2 hours (like probably around 1:45 or 1:50 - i don't know cause i don't know what time we started. around 7 and finished at like 845. could have started a few minutes before 7, who knows) but i feel pretty good about that. slow pace but i mean i'm just trying to finish my first 1/2 marathon in under 3:30 so that is well on pace to do that because it leaves 5 miles in an hour and a half. it'd be awesome to do the last 5 in an hour. if i step it up over the next 3 weeks (EEK ONLY 3 WEEKS) maybe i can get the 8 down to 1:30 and do 5 in 1:30 and finish right at 3!

whatevs. i was going to go for a swim later but now i might day drink instead. hahaha. such a hypocritical life i lead. so much so that when our motivational speaker was saying this morning "you put your bodies through hell every week" i thought he was talking about drinking and i was like "crap, HE KNOWS." nope, he was talking about running. whoops

[Edited on August 14, 2010 at 9:17 AM. Reason : .]

8/14/2010 9:17:23 AM

Last day of vacation so I'm taking a rest day - at least I think I am unless my sister decides to strong arm me into a bike ride

8/14/2010 9:48:14 AM

@ CrossFit Durham

Warm-Up
2 rounds of:
pullups
...oh squats
GHD Situps
stretching

Push-Up/bench technique warm-up with group

Bench Press
Warmup: 3 reps @40/50/60/75% 1RM
Work: 4 sets of 1 rep @90% 1RM, 1 set of Max Reps @90% 1RM

used 235 for work sets: 235x1/1/1/1, max set was 2 (+1 assisted)

then:

AMRAP in 10 minutes:
3 Power Snatch 95
6 Handstand Pushups
9 Box Jumps 24"

6 Rounds + 12 Reps
(handstand pushups slowed me down...)

8/14/2010 11:03:18 AM

20 clean&jerk (stopped early cause im a little sore from yesterday)
65 burpees
then 25 minutes moderately hard on the bike

10 min stairstepper
10 minutes eliptical

i kept getting bored ...

[Edited on August 14, 2010 at 11:30 AM. Reason : dsfds]

8/14/2010 11:29:12 AM

Just did a 3 mile run, 2.5 of that with my calves feeling like they were about to cramp up. The second I took my shoes off they cramped up something awful. Big ass knot. Not fun...

8/14/2010 12:02:28 PM

50min jog ~4.2mi according to google maps so 5mph is suppose. Not a bad pace considering i walked some of the way cause i wore a blister in my right toe

8/14/2010 1:12:26 PM

My 4:30am meal decided to give me food poisoning so working out was sadly not an option before work. I'll try to get in my scheduled yoga tonight when I get home if my stomach cooperates.

8/14/2010 4:30:19 PM

I forgot to put this yesterday:

1x8x125, 2x10x120 deadlifts
4x10x25 weight bench step bicep curl
played around in the pool for 90 minutes

Quote :

"^you really kill it in the gym"

oh wow, are you serious? That means a lot coming from you!

8/14/2010 4:34:17 PM

11 mile run in the morning yesterday and 1 mile swimming laps yesterdayafternoon.

then too much alkihaul last night......

8/15/2010 11:45:37 AM

Short tricep day since I didn't feel like going to the gym and wanted to do something physical today that I can do with the DBs I have at home.

3x10 Bent Over DB Kickback
3x10 Lying DB Extension
3x10 One Arm Pronated DB Extension --- this works triceps the best for me or at least feels like it does

Going on a 3 mile run right... now! (again in the peak of the heat -- for whatever reason I typically get geared up to run at the hottest points of the day)

8/15/2010 1:10:54 PM

Back
10min Warmup Cardio
10min Dynamic Stretching

5x2 Muscle Ups
3x5/3/1 x 315/365/415 Dead Lifts
3x5/3/1 x BW/20/35 Widest Pull Ups
3x5/3/1 x 200/230 Low Cable Rows
3x5/3/1 x 87.5/95/110 Straight Arm Pulldowns
3x5/3/1 x 160/180/200 BTN Pull Downs

10min Static Stretching

8/15/2010 4:49:48 PM

this doesn't really count but i sweat my ass off at soccer practice

i felt dead from running 8 miles yesterday and then drinking last night. whew. hottttt.

8/15/2010 6:41:21 PM

Ran 5 miles in downtown Chicago while the Blue Angels flew over head, bad ass.

8/15/2010 10:27:50 PM

17 mile hike

8/15/2010 10:46:02 PM

I ate two delicious burgers at the provision company in Southport.


(round is a shape)

8/16/2010 12:12:23 AM

bootcamp this am (blah after being gone a week!!)

8/16/2010 7:40:16 AM

p90x Day 35 - Legs & Back / Ab Ripper X. Last week was all kinds of jacked up. Getting things back on track tomorrow. I did stuff everyday but had to switch it around due to scheduling and getting sick on Saturday.

8/16/2010 9:50:10 AM

60 minute kickboxing class
We did side plank triceps pushups...I'm in heaven. Can't wait to show qntmKen!! So excited about them!

8/16/2010 11:15:00 AM

Chest
10min Cardio
10min Dynamic Stretching

5x Muscle-Ups x5xBW+20 Dips
5x5x50 Incline DB Flyes
3x5/3/1 x 235/275/315 Flat Bench
5x5x40 Decline Cable Flyes
3x5/3/1 x 255/305/340 Decline Bench

10min Static Stretching

8/16/2010 12:02:54 PM

3x10 DB chest presses (3 sets of each, incline/decline/flat)
3x10 Incline DB Fly
3x10 Weighted Hyperextensions
4x25 weighted crunches on exercise ball

3 mile run in 26 minutes and about to lose about five pounds in water weight sweating my ass off helping my roommate switch out his brake pads again.

[Edited on August 16, 2010 at 4:23 PM. Reason : x]

8/16/2010 4:22:25 PM

Morning

Pushups 3x30,25,20 90 second rest between each set.
Crunches 3x50,22,25 90 second rest between each set.

Afternoon

Pullups 5 max effort sets: 16,8,7,6,8 second rest between each set.

Super Set 1: 90 second rest between each super set.
Cable Crossover 4x15x12
Bench Press 2x115x12, 2x95x12

Super Set 2: 90 second rest between each super set.
DB Fly 2x10x12, 2x15x12
DB Incline Bench Press 4x25x10

Super Set 3: 90 second rest between each super set.
Decline Pushups 2xBWx12, 2xBWx10
Chest Dips BWx10, BWx6, BW-25X5, BW-25x3

Super Set 4: 90 second rest between each super set.
Machine Fly 100x10, 100x12
BB Pullovers 4x45x12

[Edited on August 16, 2010 at 4:32 PM. Reason : da]

8/16/2010 4:31:51 PM

unassisted pullups: 3x5 (thats wow for me)
lat pulldowns: 3x10x50,55,60
seated rows: 1x15x42.5
BB bent rows: 3x10x50
BB dip n press: 3x10x50
Front raises: 2x12x7.5
side raises: 2x12x7.5
lateral raises: 2x12x7.5
bent raises: 2x12x7.5
21's 2x40
DB curls: 1x10x20
DB Hammers: 1x10x20

XB MB Crunches: 3x20x12.5
MB oblique twists: 3x20x12.5
Pushups: 3x10,15,20

35min treadmill 4.0mph 8.0incline

8/16/2010 7:19:50 PM

couple hours of volleyball tonight. Intense games. 28-26, 23-25, 28-26. Really fun night against one of the better teams in our league.

8/16/2010 10:21:07 PM

Legs
10min Warmup Cardio
10min Dynamic Stretching

3x5/3/1 x 175/205/225 Front Squats
3x5/3/1 x 10/12/16 plates Cybex Leg Press
3x5/3/1 x 12/14/16 plates Linear Leg Press

10min Static Stretching

the cybex leg press is my new favorite machine on a legs day. I felt as if I could have done 20 plates with a deep ROM

8/17/2010 7:08:25 PM

3x10 One Arm DB Row
3x10 Bent Over DB Row
3x10 Lat Pull Down
3x10 Machine Row

4x25 Seated Calf Raises
3x10 Standing Calf Raises (btw, I max out the machine on these pretty easily -- anyone have any other ideas for good calf exercises?)

3.5 mile run

Feel goooooooddddd and sore tonight! But I'm also being bad and having a few Sierra's. Such is life.

^ how is the Cybex different than your typical 45 degree leg press? I did a quick google image search and it looked similar.

[Edited on August 17, 2010 at 9:01 PM. Reason : oh i see, you can just hit more angles. can isolate more glutes or quads depending on angle?]

8/17/2010 8:57:32 PM

^ nice!!

i didn't do anything today except eat

i'm such a fatty

8/17/2010 8:58:38 PM