soccer game last night. 10 minutes on the recumbent bike this morning followed by 25 pullups and 25 dips.

4/7/2011 7:41:10 AM

Thurs.

swam

Fri

bench
weighted pullup
unilateral db oh press
bent over rows
bi's/tri's
shoulder rehab work

4/8/2011 9:55:35 PM

4/8/2011 10:26:07 PM

4/8/2011 10:39:38 PM

I ran up and down 3 flights of stairs about 5 times today just because I was bored.

4/8/2011 10:42:39 PM

3.22 mile run. Might do a longer slower run later today when the sun goes down just don't want to over do it when I have soccer and golf tomorrow morning.

4/9/2011 6:12:37 PM

Second run done, 26 minutes, no clue on distance.

4/9/2011 7:57:46 PM

80 minutes of soccer. ^,^^Those runs were a terrible idea or at least the second one.

4/10/2011 12:50:20 PM

ran 4 and a half miles... feel so much better

4/15/2011 4:51:20 PM

TRX suspension session with a trainer - elevated pushups, situps

and then ran two miles on the treadmill @ speed 7.0

And also just plan ol' don't eat a lot. (People grossly overestimate what 2 kcal actually looks like in a day.)

4/15/2011 4:55:42 PM

saying kcal makes you even more of a faggot

4/15/2011 6:00:14 PM

30 minute run...however many miles that is...i didn't do a good job of planning it out. 2ish prob.

3 x 10 sets of pushups (ouch)

4 x 25 crunches

yea. that is about all for now. but i am working out for the first time since nov
so i mean that is good. i am fat. need to be unfat.
i already lost 5lbs after a week and a half of adjusting my diet. so hopefully adding exercise is going to helpppp.

4/18/2011 7:07:35 AM

Quote :

"People grossly overestimate what 2 kcal actually looks like in a day"

it looks like 5 grains of rice.

4/18/2011 7:14:32 AM

yea 2,000 calories in a day is like nothing, i have realized.

1600 is even less. that is what i have the biggest issues with...trying to eat things that keep me full while watching how much i am eating!

4/18/2011 7:26:08 AM

maxed out on dead, squat and bench this weekend

I'm SUPER Sore today. I think I strained an oblique

Today was also the first day of of a Dan John/Pavel derived workout...4-6 weeks of the same workout m-f... low volume of mostly a 2x5 with a few low rep and 1 day of high rep...

Dynamic Warmup
Warm-up sets of OH Squat
Deads
Bench
Pullups (weighted...bw+ 65 (partner made fun of me, but I"M SORE))
Kettle Bell Snatches w/ 53lb.er
Dragon Flags

4/18/2011 9:54:52 PM

Just biked five miles today. Yesterday I did two hours of biking and four of hiking, plus pushups and other random exercises.

4/18/2011 10:24:56 PM

^ we'll make a meathead jock out of you, yet.

I had a good workout day...ran ~3 miles, did 50 double-unders, then ate dinner and went to the gym...did mostly hammer strength machines today for chest, as I was (1) tired and (2) a little sore in the shoulders. Did 5x10 seated chest, 4x8 incline, and then did 3x10 on alternating cable decline presses.

4/18/2011 10:35:47 PM

^ I don't know about that, but I was in solid shape before getting hit by a car about a year ago. Did fifty or sixty pushups most nights and biked seventy plus miles a week. I'll probably never get back to that level of fitness.

4/18/2011 10:44:28 PM

fractured a rib, so im out of it for a while now...

4/19/2011 6:55:41 PM

20 minutes with Your Shape Platinum Boxing Cardio and 30 minutes with Dance Central. Your Shape is no joke.

4/19/2011 10:05:31 PM

20 mins of running. just measured it out at 2 miles.

[Edited on April 19, 2011 at 10:10 PM. Reason : ]

4/19/2011 10:06:21 PM

4x12 T-bar row
3x8 rope lat-pulldowns
3x8 seated row
3x10 lat-pull downs

(have been abstaining from pull-ups for a few weeks...my right lat is a little sore)

4/19/2011 10:27:11 PM

had a 18mile bike ride yesterday, day before that went hiking most of the day, unsure of mileage and day before that had a measly 4mile walk in the park.

Super sore today, my thigh muscles are on fire, today is a rest day

4/20/2011 1:09:34 PM

EGG Hunt

4/20/2011 1:16:20 PM

3.75 mile run

4/20/2011 8:06:17 PM

45 minute run. I have around three weeks to get in shape for the Chase Corporate Challenge. It's only a 3.5 mile run, but I want to dominate. Too bad I just shaved off my Prefonane(sp) stache, it was super molester-esque.

4/26/2011 8:51:16 PM

You can do it!!

The loss of the stache will make you more aerodynamic!!

4/26/2011 8:51:46 PM

Dynamic Warmup

OH Squats (snatched to position)
Deads
Bench
Pullups (2x max)
Dragon Flags

20 min. of KB Snatches


The KB Snatches made me at 18

4/26/2011 10:01:04 PM

30 minutes level 8 resistance on the stationary bike

and a mile sprint on the treadmill

my damned allergies are kicking my ass - didn't even want to think about running outside right now.

5/1/2011 10:37:04 AM

Flat Bench
Decline Bench
Incline Dumbbell press
Decline Situps
Barbell Curls
Dumbbell hammer curls
Weighted dips
1 mile sprint on the treadmill

5/1/2011 3:22:07 PM

Quote :

"Dynamic Warmup OH Squats (snatched to position) Deads Bench Pullups (2x max) Dragon Flags 20 min. of KB Snatches"

Same on Fri

Today lots of ring work!

5/1/2011 5:30:45 PM

I really enjoyed doing max effort on bench and squats last week; I think I'm going to continue to do the same thing this week and maybe add in some deadlifts. I'm hoping I can total around 1600.

5/1/2011 8:26:56 PM

Are you doing a westside based routine?

5/1/2011 8:27:54 PM

no, I'm still doing a bodybuilding style routine, but I've just been throwing in a heavy set after my warmup sets. I've always incorporated some speed reps similar to WSB, but I've never tried their entire program.

If I can find a local meet to sign up for in a couple of months, I'd consider going to a full WSB program to get ready for it. Hell, I'd even consider getting a membership to Powerhouse for a few months since I'm working downtown a lot nowadays anyway.

5/1/2011 8:34:54 PM

Powerhouse is still there?

I'd sign up for Fitness Factory in Charlotte, but I can't justify paying for a membership at the moment, and I don't currently have the time. 1 year from now, if I'm here, and not living abroad (but then that would open up olympic gyms to my access!)...

5/1/2011 8:38:49 PM

If you know anyone that is looking for some home powerlifting equipment, I'm thinking about selling my bench, cage, and weights. I have about 1000 pounds of York Olympic Plates, including two 100 pound plates.

[Edited on May 1, 2011 at 8:46 PM. Reason : I'm pretty sure Powerhouse opened back up, although they were closed for a couple months]

5/1/2011 8:44:57 PM

Asking?

5/1/2011 8:46:33 PM

not sure. I'd like to get about $1,000 for everything, including some extra dumbbells and curling bars, but I'm flexible.

5/1/2011 8:50:25 PM

5k run

5/2/2011 9:30:46 PM

3 rounds of 1 minute each exercise, 1 minute rest between rounds:
pushups with twist
switch kicks
v sit
medicine ball woodchoppers
medicine ball overhead lunges
high plank, low plank
tuck jumps

followed by 2x sprint 50 yards, do 10 suicides, sprint back, do 25 air squats

It gave me heartburn

5/2/2011 9:42:43 PM

Swam 40 lengths at a pretty fast pace (for me).
Walked around Lake Johnson.
Ate right.

[Edited on May 2, 2011 at 11:16 PM. Reason : l]

5/2/2011 11:03:04 PM

started my day with a 12.5 mile bike into work, unfortunately mostly downhill.

Can't wait for my 12.5 mostly up hill bike home

5/3/2011 8:27:26 AM

git outta mah way, hippy!

5/3/2011 8:45:59 AM

squats/bench/bb rows/bicep work/ab work.

doing 5x5 routines (with squat days 3x/week) with getting back into running in between the days is brutal on the legs.

whoooboy.

5/3/2011 10:17:59 AM

5/3/2011 5:09:16 PM

ran 2.5 miles

5/3/2011 5:21:07 PM

Have you ever had the urge to correct/give advice to someone at the gym? I usually don't interact with people but this poor guy today had 135 + 20 10lb plates on his bar doing snatch grip deads with a nike belt and wrist wraps. The contortion and spasms he used clear it past his knees was scary. I just kept doing my thing without saying a word. Have you ever given advice to someone?

5/5/2011 6:58:18 PM

^ i have but usually if its a female who looks lost

oh and:

Quote :

"git outta mah way, hippy!"

we have lovely bike trails around DC thank you very much and after getting hit by a car once i steer clear of streets whenever i can.

5/5/2011 7:00:08 PM

^^when I'm being paid to do so

I have in a non pay situation, but ONLY when I knew the person well enough to call them a friend, and that they would actually take my advise (not very often)

[Edited on May 5, 2011 at 10:11 PM. Reason : ]

5/5/2011 10:11:02 PM

today, I was having a bit of add,and the blahs.

The guy I work out with, and I decided to have a arm/calf/ab day. Mayhem and fun ensued.

5/5/2011 10:13:21 PM