page 24.

8/20/2007 1:55:57 PM

deads, clean and jerks, weighted pushups, pullups

8/20/2007 8:04:44 PM

about an hour bike ride, going to do some crunches and curls.

8/20/2007 8:10:39 PM

2 laps at lake johnson instead of 1

the last half of the 2nd lap REALLY sucked

8/20/2007 8:34:02 PM

yesterday:

arms


4 sets hammer curls on preacher bench
4 sets standing curls with EZ-bar
4 sets standing, reverse-grip cable curls

4 sets hammer strength tricep extention
4 sets palm-up, one-arm cable extension
4 sets overhead rope extension


15 minutes on elliptical

also went SCUBA diving

8/21/2007 1:27:23 AM

today:

elliptical 18 minutes

4 sets ab bench
4 sets cable crunches
1 set each side of side bends on roman chair


went SCUBA diving again (not really real exercise, but it is activity)

8/21/2007 1:28:43 AM

18 miles, quick pace in the middle, last 20 minutes barefoot. then one hour of strength work and 30 mins of stretching. I might run an easy 5 miles at recovery pace this evening. This heat is still killing me. I was up at 6:15 and it was already sucking.

8/21/2007 10:41:55 AM

sitting on my butt and doing nothing.

8/21/2007 10:51:14 AM

surfed a few hours the last two days

now i'm burnt and

8/21/2007 11:02:46 AM

daily stadiums 2x 2 sets daily 20 flights of stairs.

8/21/2007 12:14:27 PM

4 sets of 8 at the highest weight I could go;

chest press
shoulder press
lat. pull down
crunches(on machine)
oblique twists
leg extensions


My workout time is roughly 30 for weight lifting. Can you give me any advice on how to make it last longer? I'm working all muscle groups, don't really sit around and rest though. Just seems so quick.

Also, can I do cardio right after a weight training session? I won't feel the weakness very much til the evening/next morning...

8/21/2007 12:32:56 PM

went surfing from 7 AM to 11:30 AM

8/21/2007 1:00:05 PM

legs:

4 sets hammer strength leg presses
4 sets hammer strength leg extensions
4 seats leg curls
3 sets adductors
3 sets abductors
3 sets glute kickback
3 sets seated calf machine
3 sets standing calf machine

8/22/2007 1:21:43 AM

lake johnson and probably about 3-4 miles on campus today all together...got some creatine today so thats gonna give me a boost in the coming weeks

8/22/2007 10:24:27 PM

Quote :

"I'm working all muscle groups, don't really sit around and rest though. Just seems so quick"

and just where is the lower body posterior chain?

8/23/2007 6:41:01 PM

^^u know creatine doesnt give u muscle....it merely gives u extra energy to do more reps and higher weights.....continuous use will help ur body build more muscle though

went to the gym and lifted upper body with a good jog

8/23/2007 6:57:35 PM

12 oz curls

8/23/2007 6:57:52 PM

ran lake johnson

8/23/2007 7:01:39 PM

chest yesterday:

5 sets flat bench
4 sets incline machine press
4 sets decline one-arm cables
4 sets fly machine

8/23/2007 7:31:02 PM

did chest...moved up 10 pounds on bench since i hit 10 reps...got 7 on the new weight...also walked two, count em, 2 dogs around lake johnson today at the same time...twas fun as shit

8/23/2007 8:15:28 PM

ate a sammich at 10:30 am


and acquired lyme disease and crazy stress shit a couple months ago


working just fine!

8/23/2007 8:18:00 PM

played golf for 2 hours

8/23/2007 8:34:40 PM

back day and bout to hit up lake johnson

8/25/2007 2:20:12 PM

2 days ago: back

4 sets T-bar row
4 sets lat pulls
4 sets seated low rows
3 sets rear delt flyes


also did a couple of sets on a chest machine, just screwing around

8/25/2007 2:56:59 PM

yesterday: shoulders


4 sets side dumbell raises
3 sets front dumbell raises
2 sets arnolds
3 sets dumbell shoulder press
4 sets shrugs
4 sets rear delt rope pull

did couple sets of lat pulls, too


then 20 minutes on elliptical

then 6 sets on ab-bench

8/25/2007 2:58:51 PM

gonna buy some gloves and a belt today...i just dont feel safe doing squats and deadlifts without a belt, and deadlifts are getting harder cause my hands slip

8/25/2007 3:44:20 PM

Didn't do anything today, but I went and looked up picking up a power tower. Anyone have any recommendations? I mainly want it just to do pull ups on, but I don't want to get just a bar.

8/25/2007 9:00:25 PM

ran/played soccer for 5 hours.

if i did this every day for a week i'd loose 10+lbs

8/25/2007 9:01:14 PM

today: arms

4 sets hammer curls on preacher bench (i usually do these first, because they don't hurt my elbow. after i do these, i'm usually loosened up enough to do some other stuff).

4 sets standing barbell curls (EZ-bar)
3 sets cable curls with rope
2 sets Hammer Strength curls


4 sets Nautilus tricep extensions
4 sets cable rope pushdowns
4 sets palm-up tricep extensions w/ cable machine


2 sets weighted crunches on ab machine
4 sets crunches on ab-bench

8/25/2007 11:48:19 PM

^What a pussy; how much weight are you lifting... like 5 lbs?

8/25/2007 11:49:54 PM

hey duke i got a question...not sure if you know this...u and eleusis are my main people i try to ask questions to...do you know how long it takes for a meal, and more specifically protein, to digest?

just curious like if i have a ham and cheese sandwich, a cup of yogurt, and a pear(all together about 30 grams of protein) how long i should wait before eating something with more protein

also i bought this today:



allows me to do 3 exercises, at least, now

8/25/2007 11:52:33 PM

hmmm...i don't really know

i used to know a moderate amount (not as much as eleusis), but i'm not as serious about working out as i used to be (my old, brittle, pushed-to-hell-and-back body just won't withstand it, even during times when I have enough time to devote to it). I've forgotten a lot of the kinda in-the-weeds knowledge I used to have.

I do know that whey digests the fastest, and casein is substantially slower. Don't know where egg albumen, soy protein, or whole-food sources fall in, or what specific amounts of time they all take.

I do know a guy who was a world-champ powerlifter and a national-champ bodybuilder (NCSU alumnus, too. Owns Hall Of Fitness in Durham), and I think he ate a chicken breast every 3-4 hours when he was competing (to include setting his alarm during the night).

Of course, he was on a very different level from you (or me). Like, his one deviation from his diet was having a Coke on Saturday mornings.

8/25/2007 11:59:24 PM

thanks for the info...i'll send eleusis another pm

8/26/2007 12:02:43 AM

roommate messed up his back the other day doing judo, so i made today an ab/cardio/etc day to keep him from falling too far behind, plus i was kinda due for an easy day, anyway.

4 sets cable crunches

4 sets lat pulls, supersetted with:
4 sets incline chest press (hammer strength)

4 sets seated ab machine
4 sets ab-bench

20 minutes on elliptical

8/27/2007 12:58:58 AM

I should start devoting 6 days a week to doing cardio and trying to cram a full-body workout in on monday.

8/27/2007 8:57:48 PM

walked to Kinko's twice...that count?

8/27/2007 8:58:52 PM

4 miles on my crosstrainer, lake johnson, about 2 miles on campus

8/27/2007 9:01:01 PM

1 hr kickboxing training, 30 minute walk

8/27/2007 9:46:57 PM

Legs:

4 sets squats
3 sets abductors
3 sets adductors
4 sets hamstring curls
4 sets leg extensions
3 sets standing calf raises
2 sets seated calf raises

8/27/2007 10:54:27 PM

chest day plus lake johnson plus 2 miles on cross trainer plus ~2 miles on campus

8/29/2007 12:06:02 AM

hit the delts and triceps hard today...then went to lake johnson and walked a dog

8/30/2007 8:26:28 PM

ran/jogged 2 miles

fooled around and worked on ball control/shots/jugglign for soccer.

8/30/2007 8:55:57 PM

swirled the water at the pool. i am merely swirling the water, is that a crime?

8/30/2007 9:29:43 PM

I squatted on Tuesday and I still can't walk.

8/30/2007 9:31:24 PM

squatted on a cock!!
OOOOHHHHHHH

8/30/2007 9:35:53 PM

back 10 sets of 32

shoulders 7 sets of 32

adult dodgeball

volleyball

9/12/2007 3:46:10 PM

WELL IM GLAD IT WAS ADULT DODGEBALL

9/12/2007 3:56:35 PM

Yesterday,

clean and jerks, front squats, pull ups, dips, almost due to me turning up the weight and speed

i wanted to when I was trying to shower

9/12/2007 4:00:23 PM

I've been running lately

bout it

9/12/2007 4:01:22 PM

some kids play, but they dont last long

9/12/2007 4:02:07 PM