I'll take some pre-workout guts too

But I get all weak after getting them guts and go to sleep. How bout post workout?

[Edited on May 18, 2011 at 2:22 PM. Reason : ]

5/18/2011 2:16:29 PM

inappropriate DivaBaby19!

5/18/2011 2:25:58 PM

5/18/2011 2:30:08 PM

3m run

5/19/2011 8:53:05 PM

ran 3m and did a bunch of sets of pushups as I had some free time at work

5/19/2011 8:54:39 PM

2M run

Military press
pull ups
t-bar rows
dumbbell rows

5/19/2011 10:44:31 PM

5k run

5/22/2011 8:29:17 PM

I was just emailed a 28 page spreadsheet for my next training program from my workout partner.

We trade off this duty, and normally it's a page to a couple, but holy fuck... 28. Really?!?

5/22/2011 11:08:44 PM

100x jumprope double-unders
5x5 squats
4x6 squat thrusters


jet skied for an hour or so, did a bunch of yard work

5/22/2011 11:14:58 PM

mulched my yard, some digging and planting.

5/22/2011 11:57:05 PM

^ and hit mofos with a baseball bat?!

5/22/2011 11:58:07 PM

Yeah SON!

5/23/2011 9:21:17 PM

bootcamped this am. was supposed to run tonight but i was a lazy piece of shit so i didn't

5/23/2011 9:31:16 PM

4x dumbbell chest press
4x hammer strength incline
3x cable crossovers
1x flyes (ow, stopped after 1 set)

4x tricep rope pushdowns

3x Swiss ball sit ups

[Edited on May 24, 2011 at 12:18 AM. Reason : ]

5/24/2011 12:17:04 AM

3M run indoor track...Hotter than hell outside today

Deadlifts
Military Press
Decline Situps

[Edited on May 24, 2011 at 9:42 PM. Reason : ]

5/24/2011 9:39:29 PM

26 mile bike and it was hot as fuck

5/24/2011 9:41:48 PM

chest and arm weight lifting

ran 3 miles. gettin chiseled for the summertime!

5/24/2011 9:43:56 PM

Yesterday:

4x hammer strength lat pull
4x t-bar row
3x hammer strength seated row
2x one-arm cable lat pull

5/25/2011 1:06:35 PM

I worked out this morning with a group that are training to be Navy Divers (not everyone has that goal, but it's run by a Diver with the dive school test in mind)

let's see ...

we did sprints, planks, squats, flutter kicks, all kinds of push ups, pullups (any advice on these? I can't do a single one ) followed by a 3 mile run with more push ups in the middle. I was in such pain trying to go up the stairs today at work But I wasn't the slowest runner! YAY! There was one guy slower than me.

Maybe I'll go to spinning to make it a multi-sport day. but my legs are sooo tired

5/25/2011 1:25:45 PM

2.5 miles, 5 sets of 15 pull ups, gotta still do push ups and ab roller then i will be good

5/25/2011 1:36:06 PM

^^ Do lat pulls or use an assisted pullup machine for a few weeks

5/25/2011 1:43:37 PM

are there any other ways to get a lat workout aside from doing lat pull down machines?

im thinking a free weight version

[Edited on May 25, 2011 at 1:45 PM. Reason : e]

5/25/2011 1:44:32 PM

Chest and tricep workouts. Ran 1 mile. Now about to go jump rope for a bit.

5/25/2011 3:32:50 PM

RPM Cycling class. Shit suuuuucks.

5/25/2011 3:38:35 PM

For someone that can't do a single pullup, I recommend trying "negatives" if you can. Use a chair or bench or something to stand on to try and get yourself into the "up" position of the pullup where your chin is above the bar. Once up there, pull your legs up/off the chair and try and support yourself in that position and then slowly lower yourself to the down position of the pullup. This will help work all the small stabilizer muscles involved in a pullup. It is easier to lower yourself down rather than to lift yourself up but you are still working most of the same muscles and improving the chance of being able to do a pullup.

Along with that I would work on free weight bent-over rows. Triceps, shoulders, and your core muscles also definitely assist in pullups but you probably know that.

5/25/2011 3:58:50 PM

These bands are pretty good for folks who can't do normal pullups. I always used it under my foot though which required standing on a box to get started...Never thought about using it under my knee.
http://www.youtube.com/watch?v=TindOf7zyXM

[Edited on May 25, 2011 at 4:02 PM. Reason : l]

5/25/2011 4:01:41 PM

^^ Negatives have by far been the most effective thing for me.

However another thing you can do is set the bar on a Smith machine to where if you crouch down as low as you can it's at the level of your hands above your head. Crouch down, grab the bar and lift yourself up using only as much assistance from your legs as you absolutely need. You will get some weird looks, but I always thought that was amusing.

5/25/2011 4:04:40 PM

Quote :

"are there any other ways to get a lat workout aside from doing lat pull down machines? im thinking a free weight version"

Pull ups with free weights chained to you!


^ that's similar to hOw I do handstand push ups. For the first few sets, the bar is just for balance...after that I start to spot myself by pulling with my feet.

[Edited on May 25, 2011 at 7:50 PM. Reason : ]

5/25/2011 7:45:35 PM

Today:

22 minutes on the gay glider

3x Standng dumbbell shoulder press
4x hammer strength shoulder press
3x cable side raises

3x Swiss ball sit ups

5/25/2011 7:48:04 PM

^is that like an elliptical?

Sunday... ran 2.5 mi.
monday... box squats, speed deads, walking lunges, leg raises, planks
tues... bench, db incline, machine hor. row, delt raises, rotator cuff work, side planks
wed-thurs... NADA... lower back still hurt from sunday and monday
today... back feeling better, but I did my rings workout to play it safe

5/27/2011 10:34:02 PM

Ran in the Chase Corporate Challenge yesterday. Finished 283 out of 23,374. The top six score for the team (2 in the coed, 4 in the all male), I finished seventh for Cat. Last year I was sixth and it got me a sweet Tiffany's plate. No prize for me this year, damn new whipper snappers on the team. My time was 30 seconds faster, but could have been a good minute faster if I had actually been running.

5/27/2011 10:48:06 PM

Snatches
Box Squats


then As Many Rounds As Possible in 20 mins

5 handstand push-ups
10 hand release Deadlifts, 185
50 Double Unders

7 + 5 HSPU + 3 DL

5/27/2011 11:07:48 PM

Worked out biceps, ran for ~1.5 miles, and jumped a little rope.

5/27/2011 11:24:15 PM

Quote :

"is that like an elliptical?"

haha, yeah


Today:

USMC PFT:
21 dead-hang pull-ups (20 to max...I did 21 just to flex nuts because my Marines were watching)
100 crunches (max)
3 mile run (25:02...utterly shameful. I wasn't pushing to 100%...it was more like a workout pace, because it doesn't really make much difference what score I get as long as it's first class, which I had in the bag by a mile by maxing out the first 2 events. Still, not at least averaging 8 minute miles is a big, fat fail, from a personal standpoint.)


Went from there to the gym (didn't really have anything scheduled at work today...just the PFT and then cutting out at noon for the long weekend). Did a moderate chest/tri workout:

5x Hammer Strength wide chest
1x Hammer Stregnth decline (oww, stopped)
5x dumbell incline press
3x pec flyes
15 slow push-ups

4x cable tricep extensions (palm-up)

5/27/2011 11:24:55 PM

bootcamped yesterday and 44 mile bike ride today. not ready for next weekend at all

5/28/2011 3:12:39 PM

^44 miles....you ain't scared of getting creamed by a car?

5/28/2011 3:20:45 PM

we have really nice long trails up here

5/28/2011 3:26:36 PM

4x10 pull-ups
4x8 T-bar row
4x8 Hammer Strength lat pull
3x8 reverse flyes
3x12 back extensions

5/28/2011 4:10:07 PM

7.3 mile run in the hills

5/28/2011 9:42:16 PM

^ nice! Hills where?

I ran 6.5 miles on the treadmill while watching Top Chef Masters.

5/28/2011 9:43:59 PM

Umstead State Park, bike loop

5/28/2011 9:44:48 PM

also did a bunch of bicep curls, tricep extensions, and deltoid side raises with a heavy (braided) resistance band

5/29/2011 1:08:19 AM

Clear skies 89º @ beach: Ran 2.5 mi in 19 mins

5/29/2011 5:24:59 PM

Ran a very hlly 5k

then:

1 Hill Sprint
50 Pushups
50 Situps
50 Squats
2 Hill Sprints
35 Pushups
35 Situps
35 squats
3 Hill Sprints
20 Pushups
20 Situps
20 Squats
4 Hill Sprints

5/29/2011 5:49:42 PM

Swing-throughs
Sit-ups
Twists
Pull-ins
Incline lats
Bent-arm lats
Pullovers
Bent over wide grip row
Barbbell press
Bent over deltoid rise
Seated lateral deltoid rise
Lying tricep curls
Seated bicep curls
Lunges
Treadmill

5/30/2011 5:06:29 PM

3 3/4 run at shelley

5/30/2011 5:41:36 PM

^^ Jesus, how many sets/reps are you doing of each exercise?


Today:

4x standing barbell shoulder press
4x cable side raises
4x standing dumbbell upright rows

3x swiss ball sit-ups

[Edited on May 30, 2011 at 9:11 PM. Reason : Jet skiied about 25-30 miles in choppy water yesterday]

5/30/2011 9:09:11 PM

I stole ^^^^. It was not as bad as I expected, which was a little surprising. Sprints do make me pukey though (in a good way).

5/31/2011 7:17:30 PM

went outside and sweated

5/31/2011 7:20:02 PM

Speaking of, is it socially acceptable to wear a sweat headband thing when working out outside right now? Sweat burns.

5/31/2011 7:23:00 PM