running is a great calf exercise


today: 1.25mi run

8/17/2010 10:23:43 PM

Yesterday Chest and Back + a 3mi. run.

Today, I could only handle a 2.25mi run it was just too damn hot.

8/17/2010 10:26:16 PM

chest and back tonight. had to kind of combine my workout tonight.

8/17/2010 10:29:22 PM

Quote :

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

I'm not sure how the weight translates but the cybex brand press tends to be a bit more flexible with your natural squat ROM. It has 2 pivot points, but the angles are the same. You can hit more glutes by using a wider stance. The normal 40/45 degree leg press allows me to still go pretty deep in the press but just doesn't seem as fluid. Each user is going to have a different experience and opinion. The hack squat machine I personally hate, I just feel like my low back is in a very compromised position even with only 2-4 plates despite being supported by the machine.

Quote :

"anyone have any other ideas for good calf exercises?"

http://www.youtube.com/watch?v=Cc5iBlumcWA

8/17/2010 10:36:26 PM

p90x Day 36 - Triceps, shoulders and whatever else & Ab Ripper X

8/17/2010 10:45:52 PM

12 oz. curls

8/17/2010 11:24:28 PM

12 oz. curls

8/17/2010 11:24:28 PM

did the same as allday

8/17/2010 11:55:05 PM

^^ So since you posted that twice does that mean you did 24oz. curls? While you're at it you may want to consider bumping that up some during your time in an Alamance County jail for your little speeding mishap.

8/18/2010 1:26:22 AM

he had to put one down to type in the other sentence

8/18/2010 7:08:01 AM

I jerked off twice in twenty minutes watching the healthy work out channel.

so doing the pushups and then shaking hands with the president have to be great cardio at least...even if it only lasted 2 minutes.....total.

8/18/2010 8:41:04 AM

Yesterday

Swam 1500yds
1/4 was butterfly
1/8 was breast
The rest was freestyle

8/18/2010 10:32:24 AM

Shoulders
10min Cardio
10min Dynamic Stretching

3x5/3/1 x 145/165/185 Military Press
5x5x90 Wide Upright Rows
5x5x30 Front DB Raises
5x5x22.5 Lateral DB Raises
5x5x50 Arnold Press
5x5x15 Rear Delt Cable Pulls
1x6 Muscle-Ups -> Video here -> http://www.youtube.com/watch?v=wMHCyp5SjCE

10min Static Stretching

8/18/2010 10:36:53 AM

good job man!

8/18/2010 10:38:01 AM

60 minute aquatic blast class- so difficult!

8/18/2010 2:25:56 PM

^^^ nice... that's some power right there.

8/18/2010 2:43:03 PM

I just watched your video, porcha. So cool and impressive!!!

8/18/2010 3:36:58 PM

try wrapping your legs before doing muscle ups porcha. Itll force you to swing less and really push your back muscles!

warmup 5min treadmill

i forget all the details but today went something like...

linear leg press 2x15
front raises 1x15x25
front rows 1x15x25
DB lunges: 2x15x25
clean & press: 2x15x95
squat machine: 2x15
curls: 2x15x65
side raises: 1x15x10

a bunch of ab work
reach for sky
XB crunches
reverse XB leg crouches (idk what they're called)
bicycle crunches

8/18/2010 11:19:45 PM

6 bagels, box of cream cheese, block of mild chedder cheese, bali hai, still need to eat dinner 2

8/18/2010 11:31:21 PM

yesterday I got a personal max on bench press: 175 lbs.

10 mins cardio warm-up
50 pushups - 1/2 regular, 1/2 legs elevated

Bench press:
135 x 5
145 x 4
155 x 3
165 x 2
175 x 1

8/19/2010 8:53:22 AM

60 minute spin class

8/19/2010 1:43:33 PM

5k at lunch

8/19/2010 1:44:33 PM

Foam Rolling and basic mobility warm-up

some HSPU practice

Clean & Jerk
70x3
90x3
110x3
160x3/3/2/2

Deadlift
250x2
300x2
320x2

21-15-9
Deadlift, 230lb
DB Push Press, 35lb
5m 54s

tried to take it easy since I have my CrossFit Level 1 Trainer Certification this weekend and we supposedly are doing 3 workouts.

8/19/2010 2:20:29 PM

um...is that really taking it easy?

8/19/2010 2:21:40 PM

the C&J were a bit challenging...DL were light and I was in no rush on the conditioning workout


so yes

8/19/2010 2:27:53 PM

Fucking Around
20min Cardio
10min Dynamic Stretching

5xME Muscle-Ups
5/5/3 x 25/50/75 Weighted Chin-Ups
5x5x95 V-Bar Pushdowns
5xME Muscle-Ups

10min Static Stretching

^45 dead lifts in 6 minutes

8/19/2010 2:34:36 PM

p90x Day 38 - Back & Biceps / Ab Ripper X

8/19/2010 10:22:09 PM

Yoga and 12oz. curls.

8/19/2010 10:35:43 PM

5min warmup treadmill

bench: 4x5x135, 155, 175, 195
plate press: 1x30x45
XB crunches: 2x20
pushups: 1x10

incline db press: 2x10x35
pushups: 2x10

DB pullovers: 2x15x35
DB curls: 2x15x17.5
pushups: 1x15
DB kickbacks: 1x15x17.5

XB leg crunches: 2x15
XB pushups: 1x15

cooldown 5min treadmill

8/19/2010 11:38:05 PM

Traps
10min Cardio
10min Dynamic Stretching

3x5/3/1 x 315/365/420 Trap Bar Dead Lifts
5x5x365 Shrugs
5x10 Leg Pikes

10min Static Stretching

lower back felt really iffy, especially after my DLs. I had forgot my belt and the gym didn't have a spare Would have been more but we took our time stretching between sets. 6 days in a row now...I need to rest tomorrow.

8/20/2010 6:56:36 PM

3x10x115 deadlift
3x10x30 one arm swing
1x10x40, 3x10x50 push press with bar
1x8x20 dumbbell prone cuban snatch

500m row

8/22/2010 6:55:14 PM

ran 2 miles and rode the bike for 15 minutes. did some weights but not much.

8/22/2010 6:58:37 PM

I did my kickboxing class today. Love it still.

8/23/2010 1:47:55 PM

bootycamp which included 125 pushups, about 100 sit ups, wind sprints, lunges, etc

oh joy

8/23/2010 1:49:22 PM

So far. smoked about ten cigarettes... took some of my meds. and sat in front of a computer doing my job.

8/23/2010 1:50:07 PM

1RM Back Squat

WOD: 3 rounds for time
20 burpees
50 double unders
6min 51sec

mobility WOD:
10 min in deep squat position

8/23/2010 2:19:34 PM

i started working abs and obliques on saturday and my muscles are still sore (which i was expecting)

it was my understanding that you don't necessarily want to work the same muscles day after day, so you give them time to recover between sessions (to avoid damage)...is this true and if so, should i avoid working abs and obliques today since they're still sore?

8/23/2010 2:57:06 PM

First ride on the greenway in a few months... 13 miles while running out of daylight

8/23/2010 8:56:11 PM

20min warmup treadmill

linear leg press: 2x15x180,270
leg kick crunches: 2x20
single leg squats: 1x15x85 ea. leg
shrugs: 2x15x105
plate rows: 2x15x35
shoulder press: 1x20x20
fast step ons: 1x1min
BB curls: 2x10x65,55
BB dip n press: 2x10x65,55
plank leg raises: 1x10 ea. leg
jacknife crunches: 1x10
jacknife obliques: 2x10
raised leg crunches: 1x25

8/23/2010 9:04:48 PM

Chest & Back
1.5 mile run

8/23/2010 9:24:40 PM

3.75 mile run...

first good run in like a week and a half... felt awesome

8/24/2010 12:19:32 PM

bootcamp this am

5 rounds as fast as possible of:
20 curl/press in the lung position
20 curl/press in the lung position (other leg)
20 pushups
400m lap

my arms are SMOKED

8/25/2010 8:08:15 AM

^ haha yea, that was supposed to say "lunge" not "lung"

awesome

8/25/2010 9:10:30 AM

Second day of Quads/Ass DOMS. Must have done some serious work on Monday!

Missed gym yesterday so did a bit longer dual group workout.

Chest/Biceps

3x10 Incline DB Press
3x12 Pec Dec
3x10 Flat DB Press
3x12 Cable Cross
3x10 Flat DB Flyes

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

No running today. Going to hopefully play some tennis this evening!

8/25/2010 10:10:09 AM

OFFICIALLY 195lbs THIS MORNING FINALLY!!!!!!! That makes 40 lbs out the window
<----studmuffin


warmup treadmill 5min

bench: 1x8x135
2x15x135,145
xb db crunches: 1x20x20

incline db presses: 2x12x35,45
skullcrushers: 1x20x20
weighted dips: 1x20x35
oblique crunches: 1x20xea. side

walk the rack
curls: 3x8x22.5,20,15
hammers: 3x8x22.5,20,15
bosu pushups: 1x20

cable rope pushdowns: 1x20x40
cable rope lower abs: 1x20x35

close grip pushups: 1x20
hanging crunches (on pullup bars) 1x10

8/25/2010 11:03:52 AM

Spin class this am. It was awesome and difficult!

8/25/2010 1:53:44 PM

how is your injury?

8/25/2010 2:17:59 PM

walked my dog to get my car from Bada

8/25/2010 2:19:06 PM

3 mile run, followed by a 3 mile walk back.

Did some pushups and pullups, now I'm going to go play some softball.

8/25/2010 2:21:13 PM

Quote :

"how is your injury?"

It is a lot better. It was kind of difficult to sit for a while on the bike today but it is not as bad as it was last week. Thanks for asking, wadhead.

8/25/2010 2:27:13 PM