drank wine. i hear it's good for you.

4/7/2008 11:12:26 PM

rode my bike 13 miles then did core work

4/7/2008 11:37:22 PM

took a nap at work after lunch. then took a nap at home after dinner.

4/7/2008 11:38:55 PM

I did my "core" work w/ a barbell.....

[Edited on April 7, 2008 at 11:49 PM. Reason : ]

4/7/2008 11:49:00 PM

ate some oranges

4/7/2008 11:52:41 PM

Clicked some threads on tww.

Yay for my metabolism.

^That counts as exercise?

[Edited on April 7, 2008 at 11:54 PM. Reason : ^wat?]

4/7/2008 11:52:50 PM

ran 3 miles

Crossfit WoD: 1 pullup first minute, 2 pullups second minute, and so on. made it up to 11 minutes, then did a few more. prob did about 75 pullups total.

then back workout:

4 sets close grip lat pulldowns
4 sets seated low row (one arm, alternating)
4 sets back extension
4 sets one arm cable lat pulldowns

4/8/2008 12:05:59 AM

bike 20 mins, treadmill 20 mins, rowing machine 10 mins, ab basketball thing 10 mins, about an hr doin weights

4/8/2008 12:16:50 AM

forgot to eat lunch

4/8/2008 12:18:00 AM

Fapped for liek ~20 minutes, sat on my ass for 2 hours watching Apocalypse Now. Walked to class and back (which is probably like 50 minutes total walking + backpack factor).

4/8/2008 12:18:17 AM

^^^ if you were doing it with any sort of intensity, that's a shit ton of exercise

4/8/2008 1:48:02 AM

-30 minutes of basketball
-20 pushups of the following variety: resting one foot on a giant blowup ball, the other in the air, switch feet for each set of ten.
-20 clapping pushups with feet on a 3 foot raised incline (those were tough)
-20 pullups

4/8/2008 1:09:56 PM

should i take a nap or go to the gym hellllp!! i know the answer but i don't want to go to the gym

4/8/2008 1:34:53 PM

Got another session with the personal trainer.

Hopefully this will counteract the chicken tenders at lunch

4/8/2008 1:36:39 PM

started lifting again yesterday

slow and weak

but I hurt today, and that's good

going to try and run for about an hour today

4/8/2008 1:52:58 PM

5 Sets Overhead Press
3 Sets Dips
4 Sets Upright Rows
4 Sets Dumbell Curls
3 Sets Lateral Raises
5 Sets Cable Press
5 Sets Cable Curls

4/8/2008 5:04:14 PM

-20 pushups of the following variety: resting one foot on a giant blowup ball, the other in the air, switch feet for each set of ten.
-20 clapping pushups with feet on a 3 foot raised incline (those were tough)
-20 pullups
-200 mountain climbers
-3 miles on a bike

4/9/2008 11:33:48 AM

45 minutes of on-off running. "light" (20 lb) bench presses

i may just walk today. starting to get sore from the last 3 days and i'd rather take 1 "easy" day than a week off to recover.

4/9/2008 11:40:10 AM

Don't be a pussy. Work yourself hard.

4/9/2008 2:34:25 PM

played soccer last night, straight ballin on the concrete streets this afternoon

4/9/2008 2:35:10 PM

i ran 3 miles. i didn't really feel like doing anything else

4/9/2008 9:22:26 PM

i parted the red sea.....today was my OFF day

4/9/2008 9:25:01 PM

Quote :

"^That counts as exercise?"

Not necessarily but it seemed to take all my strength to remove the peeling from the meat. It was healthy eating. That keeps me in shape.

4/9/2008 9:25:23 PM

Yesterday I took a break.

Today I guess I'll be playing basketball on the epileptic team.

4/10/2008 1:21:13 PM

i ran. it was wonderful.

4/10/2008 3:42:52 PM

I played w/ heavy ass FE

4/10/2008 8:33:50 PM

40 min on bike. ~9.5 miles.

4/10/2008 8:42:53 PM

ran for an hour

4/10/2008 10:10:28 PM

2 days ago:

Crossfit warmup: 3x continuous superset of back extensions, decline situps, dips, pull-ups, and bodyweight squats.

Crossfit WoD: Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps substituted one-arm, alternating dumbell push-presses, 5-5-5-5-5 reps

then more shoulders:

3 sets front dumbell raises
3 sets side dumbell raises
4 sets shrugs

4/11/2008 1:35:31 AM

yesterday: arms

4 supersets of rope tricep pushdowns and rope bicep curls

4 sets bicep curl machine

4 sets nose breakers

3 sets concentration curls

3 sets tricep extension machine




then 4 sets of seated chest press machine

then 6 sets of ab machine and a set of decline situps

4/11/2008 1:38:43 AM

today: legs

Crossfit WoD: Deadlift 1-1-1-1-1-1-1 reps

3 sets of deep squats
3 supersets of leg extension and leg curl
3 sets standing calf raises

4/11/2008 1:40:03 AM

4 sets lat pulldowns
3 sets bent over barbell rows
4 sets assisted pull-ups
4 sets one-arm dumbell rows


ran 5k

4/12/2008 8:23:49 PM

Crossfit WoD:

Five rounds for total reps of:
135 95 pound Thruster, 15 seconds
Rest 45 Seconds
50 45 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees (or bodybuilders, as i call them), 15 seconds
Rest 45 seconds



then 3 sets each (alternating) of front dumbell raises and side dumbell raises
4 sets upright rows (on cable)
4 sets shrugs

and 3 sets seated chest press for good measure

4/13/2008 11:36:40 PM

yesterday was a clean dominant day, cf warmup

today, i did some bodyweight junk (mostly to make a point to someone)....was going to just work on muscle ups (i did that), but then ended up also doing dips, pullups, hspu's, pushup variations, single leg squats, pullups, burpees, hanging leg raises, front and side planches

4/14/2008 12:36:03 AM

modified Crossfit WoD:

5 single heavy reps of hang power cleans
2 sets of 5 reps hang power cleans


then 13 minutes on elliptical machine

4/15/2008 4:45:25 AM

More like: "Time to get in shape, theDuke866, what did you to do today?"

4/15/2008 8:49:03 AM

did arms yesterday. Doing shoulders today

4/15/2008 9:45:36 AM

6x10 pullups
10x30 pushups
12 min on ellipical warm up
4 min of 30 second intervals
2.5 hours on the bike

and ive biked to work for the past 8 days

4/15/2008 9:49:47 AM

swam half a mile, ran 4 and swimming another half a mile later. probably will follow that up with a bike ride, since its nice out.

4/15/2008 9:53:59 AM

4 sets alternating cable bicep curls

4 sets tricep rope pushdowns

4 sets standing barbell curls

4 sets nose breakers

3 sets concentration curls

3 sets palm-up cable tricep extensions

4/16/2008 3:28:04 AM

yesterday: legs

5 sets leg press
3 sets leg extensions
3 sets leg curls
3 sets standing calf raises



was gonna tear it up with a bunch of squats and deadlifts, but my back was still a little sore from a set of bent-over rows gone bad earlier in the week.

4/18/2008 10:53:14 PM

today: chest


4 sets hammer strength decline press
4 sets dumbell bench press
4 sets hammer strength incline press
4 sets pec flyes


then Crossfit WoD ("Michael")

Three rounds for time of:
Run 800 meters
50 25 Back Extensions
50 Sit-ups


(i cut the back extensions in half, since my back is still sore and i might ski tomorrow)

4/18/2008 10:55:04 PM

I had to use a facility w/ hex plates, so....


OH Squats, Rack Pulls, MP press, cable rows, pullups, weighted pushups

[Edited on April 18, 2008 at 11:02 PM. Reason : did a cf metcon yesterday]

4/18/2008 11:02:01 PM

skiied all day

4/20/2008 12:23:40 AM

i drove to g-boro and back.

and drank half a fifth of vodka.

4/20/2008 12:29:19 AM

ran for an hr Sat, will do that again, hopefully, today....missed a day during the week so make up time...usually do 40 minutes.

4/20/2008 12:32:54 AM

Worked on muscleups, sprints on a rowwer, foam rolled, and stretched

4/20/2008 1:06:06 AM

ok, let me update... half a fifth of vodka, a 16oz beer and a couple shots of tequila.

that's a workout!

4/20/2008 1:08:40 AM

Yesterday: 30 minutes on the Stairmaster.

Today: Arms and Shoulders:
5 Sets Overhead Press
3 Sets Dips
4 Sets Upright Rows
4 Sets Dumbell Curls
3 Sets Lateral Raises
4 Sets Cable Press
4 Sets Cable Curls

4/20/2008 10:17:25 AM

Clean dominant day.

4/21/2008 2:55:04 PM