208

12/5/2010 11:37:28 AM

4 mile run with some nice 15 mph wind

12/5/2010 11:51:44 AM

Back
25min Cardio
10min Dynamic Stretching

4x8xBW Widest Pull Ups
4x8x180 CG Cable Rows
4x8x80 Straight Arm Pull Downs
4x8x225 Yates Rows
4x8x160 Neutral Grip Lat Pull Downs
2x4 plates + 150lb sister x 7 second static hold hammer machine rows
3x10x35 Bosu Crunches

10min Static Stretching

12/6/2010 6:06:32 PM

Chest
10min Cardio
10min Dynamic Stretching

3x5/2/1 x 245/315/350 Decline Bench
4x8xBW Muscled Up Dips
4x8x25 Low Cable Pec Flyes
2x495 Incline Bench Static Holds for 7 seconds

10min HIIT Swim
10min Static Stretching in the hot tub

12/7/2010 4:22:13 PM

ran a 7:43 mile the other night (fast for me)
and erged a 2k in just over 8 mins
lifted back and chest
abs
basketball

12/8/2010 11:24:40 AM

Ran about 8 and a 1/4 last night. It was cold as shit.

12/8/2010 11:43:28 AM

Stuff

12/8/2010 2:40:26 PM

I'm simply limiting my caloric intake until such time as I join a gym again or start taking dance lessons with my new grrrrrrrrrl.

12/8/2010 3:27:30 PM

55lb kb snatches
Band + 2 plate deads
leg press
pullups
dips
hspus

Monday

definites on the menu... band squats and bench

(training buddy just got as set of bands )
(Wed, we are going to play with my new chains)

1/2/2011 7:18:20 PM

Band+iron Squats
Band+iron Bench
dips
pullups
HSPUS
bi's tris


Yoger

[Edited on January 3, 2011 at 4:53 PM. Reason : ]

1/3/2011 4:49:05 PM

-Ran 2.25mi (14:25)
-60 incline sit ups
-75 crunches using exercise ball
-Assorted free weight exercises for biceps + triceps

1/3/2011 4:52:29 PM

Couldn't get through my squat warm up today, my hammy was too tight. Tried rolling and the bike but couldn't push through.

1/7/2011 4:31:12 PM

2.25 mile run and arms

1/9/2011 3:35:21 PM

feeling sick today so I decided not to run outside in the cold. Just did 30 minutes on the recumbent bike + some work with the medicine ball.

Planning to mount the TV in the exercise room this week and the Power Tower is also supposed to get here in a few days.

1/9/2011 5:29:26 PM

Took a 16-day break due to Christmas festivities.

It feels like I am weaker in cardio than in anything else. I can still lift the same weight I could before, but my energy levels get zapped much more quickly.

It's going to be a long week ahead.

1/9/2011 9:05:57 PM

3 miles on the treadmill
lunges
squats
arms

1/17/2011 3:55:14 PM

Shoulders and biceps.

2 laps at Lake Johnson.

1/17/2011 4:13:22 PM

back and legs P90X

blah

2/9/2011 10:16:19 PM

Told them to hold the lettuce on my Homewrecker at Moe's

2/9/2011 10:17:24 PM

empty calories

2/9/2011 10:18:33 PM

kempo (or whatever it's called)

not a fan

2/10/2011 9:29:28 PM

Day 2.10 (Can't think of a better way to designate my second round) Shoulders & Arms/Ab Ripper, Balance Ball Chest Press 3 x 15

Weight's up to 151 which makes me happy happy.

I also got the book "The New Rules of Lifting for Abs" which, once I get through it, will likely replace Ab Ripper X with as I am inclined to favor core/stability/plank training over crunches that can lead to lower back issues.

Picture:

2/11/2011 12:20:11 AM

Fuck zumba, I am so sore

Tomorrow is belly dancing at the Y, I love getting to wear the coin belt!

2/11/2011 12:40:11 AM

^ Last summer before I started p90x I had a routine at my apartment gym. I saw a chick in there who was a teacher of that zumba dance. She was rockin' out with her headphones on and it looked pretty tough.

2/11/2011 12:54:42 AM

Spin class plus some other weight stuff. and ya crunches.

2/11/2011 12:57:37 AM

^^ I've been doing it for a few weeks and thought it would start getting easier, but the instructor is kicking my ass.

It's a lot of fun, but ugh.

2/11/2011 1:07:35 AM

yesterday

10 min bike L9
stretch
seated high row
Barbell curl
tbar row
preacher curl
shrug
cable concentration curl (freemotion)
underhand lat pulldown
cable curl (freemotion)
pullup 7
chin ups 3 lol
stretch
stairmaster, L5 30 min… 550 cal


my arms are weaaakk

[Edited on February 11, 2011 at 11:07 AM. Reason : e]

2/11/2011 11:02:47 AM

today,

hammer throws, jr. caber tossin, pushed and pulled jeep

tommorrow

chain squats, deads, calves (hah, no chains for these)

2/13/2011 8:21:53 PM

hockey roman, how does this book compare to their old NROL?

2/13/2011 8:23:10 PM

100 inclined sit ups
10 pull ups
10 chin ups

That totally counteracts the hours of couch sitting...

2/13/2011 8:58:56 PM

I've been doing starting strength for about 3 months now; Its too the point where its has become super taxing but the road to this has been awesome.

2/14/2011 6:28:01 PM

Went to the gym for the first time since last Tuesday. Worked on biceps today and then played about 30-45 minutes worth of racquetball.

2/14/2011 6:38:08 PM

I strained an abdominal on Monday; didn't hurt initially but I was in pain last night and this morning. Not sure if I should rest it or push through since is started to subside.

2/15/2011 10:58:55 PM

Quote :

"hockey roman, how does this book compare to their old NROL?"

Not completely sure but they do reference the older books a bunch saying that due to new research some of the exercises are no longer encouraged (mostly crunches) and they point out that this particular book doesn't include a diet meal plan since they are super easy to find anywhere and everywhere.

2/16/2011 1:08:29 AM

Yesterday: off day due to crazy work schedule

Today: chain plus plates bench and pullups
KB snatches, 53lb, time to 100

Tomorrow:
something leg oriented followed by an ab workout and some rower time
--we both have had a crazy work week, and have not ate or slept well, and are VERY sore


It's weird working out with a partner for the first time ever. Sure I've met up with people a few times a week or so, but not a serious, train everyday partner. It works well, as we both have similar nutso schedules, and goals of competing in 1 or 3 types of comps later this spring. It's nice having competition, and motivation externally. It's also nice not to have to write shit down (he iphone-s it), and even keeps a chart of why we missed a workout, etc (a injury theory (training intensity and indicators physically and mentally before overuse injuries))

2/16/2011 7:03:10 PM

Ran an 8k this morning.

It had only been since october that I'd run that distance

3/13/2011 9:39:17 PM

today...

BB back squats
deads
kb snatches

then...

Yoger

3/25/2011 8:26:04 PM

14 miles on the bike (to and from work)

holy fuck i'm out of shape on that thing

4/4/2011 8:10:48 PM

Saturday: 4 mile run

Sunday: co-ed soccer began, I think I am the third worst on the team.

4/4/2011 11:46:40 PM

Swam 1000 yards in 30 minutes. I know. I'm slow

4/5/2011 12:34:52 AM

22 minute run, wasn't feeling the cold ass wind or I would have gone longer.

4/5/2011 8:16:57 PM

It was a beautiful day in Raleigh today

4/5/2011 8:22:05 PM

I ran 3 miles and did yoga for 30 minutes.

4/5/2011 10:00:08 PM

cardio power and resistance

4/5/2011 10:08:35 PM

Pick up basketball at Carmichael for about 2-3 hours.

4/5/2011 10:10:27 PM

Sore as hell from yesterday. back of my left knee is hurin... Now I walk with a limp like 50 cent Perhaps tomorrow I'll push myself to go swimming again. I'll do 4 sets of roughly 35 pushups later tonight.

4/5/2011 10:18:56 PM

5k on elliptical

4/5/2011 10:23:08 PM

Thus far this week...

Sunday...

pushups, row 30000m, stretched

Monday...

Gym Ring work...

muscle ups
tucked lever rows
tucked plache pushups
ring hspu's
iron cross rows
dips
pullups
front/back ring flys
pikes
puked

Tues...

NADA


Wed. (today)

dynamic warmup
Back Squat
Deadlift
pistols
adductor/abductor on the standing re-hab machine (helps my SI joint stability)
calves
romanian weighted situps
stretched

4/6/2011 10:45:51 PM

4/6/2011 11:19:00 PM

^ha

4/7/2011 12:09:15 AM