^^^^

ground


did 5 sets of chest press this afternoon on the bowflex at my house



then went to the gym tonight for a "real" workout (arms)

4 sets hammer strength tricep extension
4 sets rope pushdowns
4 sets cable tricep extensions (palm up)

4 sets bicep curls (cables machine)
4 sets hammer curls on preacher bench
4 sets standing EZ-bar curls

8/8/2007 12:26:39 AM

i'm currently 55 lbs lighter than i was last year at this time


only... 40 to go!


um today i had chicken for breakfast and lunch, and a taco salad for dinner. i also worked on my car for a few hours in the hot freakin sun, which means i sweat my ass off. good times.

[Edited on August 8, 2007 at 12:31 AM. Reason : dk]

8/8/2007 12:30:41 AM

shit hot

8/8/2007 12:46:53 AM

I think I'm going to take a couple weeks off from training legs and focus on trying to do 75 minutes of cardio instead on those days. That way I can cut my calories way back without having to suffer through tremendous leg pain for a week after leg day.

8/8/2007 8:36:40 AM

I'm doing a 10k in the city this weekend... hill after hill

8/8/2007 1:57:02 PM

Ohhhh gawd today is Double D Day:

5 miles running from Athens/Kaplan to Western then to Avent Ferry and back to Athens/Kaplan

1 mile swim

Some crunches

...

Profit

8/8/2007 2:36:42 PM

had to cut out half of yesterdays swim workout, massive headache.... still put in 1400+ yards tho so not too bad....

this weekend a big group are headed up to lake gaston for a lake crossing swim... should be interesting, my first open water 'event' (only a mile or so, so not terribly hard)

tendinitis in the shoulder has been very annoying... probably need another cortisone shot to finish it off.... that and some weight work with it....

Quote :

"1 mile swim "

pffft you should be doing more than THAT... hell, we do 2 + miles in a average workout... (90 min)

[Edited on August 9, 2007 at 1:05 PM. Reason : ]

8/9/2007 1:04:48 PM

23 mile bike ride for page 23!

[Edited on August 11, 2007 at 6:32 PM. Reason : greenways from shelly lake to wake med round trip]

8/11/2007 6:29:07 PM

Deadlifts
275x5, 295x5, 315x5, 315x5, 315x5, 315x4

weighted dips...worked up to bodyweight +100lbs for 4 reps
weighted chinups...worked up to bodyweight+80 for 2 reps and +90 for 1 rep

also did some front squats and push presses

8/11/2007 7:39:14 PM

Next week I'm lifting outside

8/11/2007 7:43:07 PM

anyone know if the Carmichael Expansion is going to be done by the time we start on the 22nd?

and also...fuck Carmichael for being closes next week...anyone know how the Peak on Duraleigh is?

[Edited on August 11, 2007 at 8:00 PM. Reason : ]

8/11/2007 7:59:57 PM

three more miles on the treadmill, as per usual

8/11/2007 8:04:12 PM

I ate five slices of pizza for dinner and I'm still a little hungry.

8/11/2007 8:17:25 PM

I cut the grass, does that count as exercise?

8/11/2007 8:21:07 PM

ive never mowed a yard in my life, but i would say yes it would count as exercise

8/11/2007 8:29:30 PM

arms day...21 sets total(each exercise is 3 sets)...biceps, triceps, deltoids

8/12/2007 11:08:38 AM

^also went running yesterday...today was back...deadliftx3, bent over rowx3, wide grip lat pull x3, underhand close lat pullx2, overhand close gripx2, seated rows

think i'm gonna go to lake johnson again today

8/13/2007 2:57:37 PM

Bought to break out the sled and do some upper body work

8/13/2007 2:58:56 PM

Quote :

"I cut the grass, does that count as exercise?"

As long as you weren't on a riding mower, sure....

8/13/2007 2:58:57 PM

^haha i dont understand why someone would even have to ask that

8/13/2007 3:09:19 PM

today was legs day....also went to lake johnson

8/15/2007 6:39:20 PM

I went fishing all day, ate pretty well and then for dinner I had beer, wings, pizza and DQ cone to wash it all down.

8/15/2007 9:58:31 PM

i slapped the shit outta restricted today

8/15/2007 10:00:14 PM

chest day plus 8 minute abs and going to lake johnson with a bitch(dog) later

8/16/2007 11:47:44 AM

Yesterday I ran 5 miles and swam 1


I'll prolly run just 5 today... I am really not in the mood for swimming today

8/16/2007 12:00:33 PM

2 days ago: chest

4 sets flat bench (barbell)
4 sets decline press (dumbell)
4 sets incline press (hammer strength)
4 sets chest fly machine


yesterday: back

warmup: 3 minutes on rowing machine, 4 minutes on elliptical

4 sets T-bar row
4 sets lat pull
4 sets 1-arm cable lat-pull
4 sets seated low row machine

8/17/2007 11:33:03 PM

today: cardio & abs

15 minutes on elliptical
2 sets oblique twist machine
2 sets crunch machine
2 sets cable crunches
2 crunch machine
2 sets leg raises


took a break and went to the O-club (a Friday afternoon necessity)
ate a bowl of chili and some fresh fruit
drank a beer
chilled for a little while

picked up a protein shake from GNC at the PX and headed back to the gym


3 sets sit ups on decline bench (with roommate tossing 22-lb medicine ball to me)
2 sets oblique crunches--on back (each side)
1 set leg raises
1 set (each side) oblique crunches (roman chair)

ran 2 miles

8/17/2007 11:35:03 PM

Deadlifts
135x8
225x8
315x5
325x4,4

Sumo Deadlift
225x8

Sumo High Pull Deadlift
135x8
135x8
135x8

Weighted Dips
BW+90x5
BW+90x5
BW+90x5
BW+90x5
BW+90x4.75

Close Grip Bench
135x8,8,8

8/17/2007 11:47:42 PM

shoulders:

3 sets side dumbell raises
3 sets front dumbell raises
4 sets dumbell shoulder press
2 sets arnolds
4 sets shrug machine, supersetted with shoulder press machine
4 sets upright cable rows

8/19/2007 4:34:41 AM

did arms today...fucking killed it...probably gonna walk at lake johnson also

8/19/2007 1:35:07 PM

i plan on doin some 12oz curls in a lil while

8/19/2007 1:35:41 PM

back + lake johnson

8/20/2007 1:28:39 PM

I needa go get something to eat.

8/20/2007 1:29:30 PM

i'm about to blend together some yogurt, protein powder, almonds, and maybe some milk/water

8/20/2007 1:31:01 PM

that would kill my stomach

8/20/2007 1:31:47 PM

pussy

8/20/2007 1:32:14 PM

dnl why are you using protein powder, lolz

you are not active enough for that shit

8/20/2007 1:33:23 PM

sorry im just not a big fan of diarrhea i guess

8/20/2007 1:34:17 PM

haha please...i'm def active enough for protein powder

i added cottage cheese to what i posted above...and i eat so much fiber there is no chance i get diarrhea

8/20/2007 1:36:47 PM

man all you talk about is walking fucking dogs, and fagotry such as fitness walking, haha, you are not a athlete or a body builder quit fooling yourself.

8/20/2007 1:37:52 PM

honkey i been lifting on and off since 6th grade

what sucks is i was stronger in 11th grade than i am now, but i was about 225

8/20/2007 1:39:34 PM

cheap protein powders cause digestion problems. Buy something with a digestive enzyme added.

8/20/2007 1:40:22 PM

i will bench press you dnl

but actually i wouldn't because you probably would love me for that

8/20/2007 1:41:28 PM

i'm gold star optimum whey for life

8/20/2007 1:41:32 PM

^that's my choice as well. it's cheap online, and they have some good flavors.

8/20/2007 1:43:01 PM

dnl, all you have to do is get a new fucking haircut and you would make the perfect guido LOL

8/20/2007 1:43:11 PM

^^yeah and i also like that it doesnt get clumpy

best protein i ever bought was VP2, but that shits expensive

^huh?

8/20/2007 1:47:36 PM

you are saying huh like you don't know what a fucking guido is

muhahahahaha

8/20/2007 1:48:14 PM

lol yeah...i know what it is...its the racist term for a hindu

8/20/2007 1:50:07 PM

I am going to run the lake and lift some weights nothing to out of the ordinary for me.

8/20/2007 1:54:55 PM