I played basketball for an hour yesterday.

4/21/2008 2:57:49 PM

Time to switch up how I train. Lets see how the foot handles it.

4/21/2008 4:14:00 PM

20 minutes running plus 25 minutes walking.
3 sets of 10 for 30 lb butterflies
20ish sit-ups on an incline

probably do another couple rounds of crunches before the day is over

4/21/2008 4:17:03 PM

A couple miles on the bike.
6 sets of barbell squats.
4 sets of sumo dumbell squats.
4 sets of leg extensions.

4/21/2008 5:27:19 PM

Callus failure tonight.

It fucking hurts.

4/21/2008 11:00:35 PM

yesterday: back

4 sets lat pulldowns
4 sets seated low rows
4 sets T-bar rows
2 sets wide grip lat pulldowns
2 sets close grip lat pulldowns

4/22/2008 3:49:55 AM

today:

Crossfit WoD: 5 sets of 5 reps on squats


then shoulders:

4 sets hang power cleans
3 sets each, alternating sets of front and side dumbell raises
3 sets dumbell shoulder press
3 sets upright rows (on cable)
2 sets shrugs

4/22/2008 3:51:47 AM

ok i wasnt gonna jinx myself but im doing so much better and ive already said it once so im gonna just run with it

i've cut my cigarette intake by a total of 72.5% over the past month. (40 to 11)

i used to smoke just a pack a day, then after i quit my other stuff, my cigs and soda intake went through the fucking roof over the past 2 years.

but i made a plan to get down to one pack a day, and it kept working so i stuck with it, and now i went from a whopping 2 packs a day (40) twenty-nine days ago, to 11 today (yesterday). been going down one per day. figured id use that method till i got down under a back and then try something else, but this is working fine. i havent had the first issue with it yet. so i guess i could possibly be 100% smoke free in about.... 11 days


this is pretty much the #1 thing i can do for my health right now. theres not a workout in the world that can make me feel better than i do now that i know i'm already breathing better and more silently and its only gonna get better! then i can actually start going to the gym more without my life flashing before my eyes

so it looks like maybe we should talk to me around may 2 or 3!

hahaha, now if i can just start sleeping more, i'll be a-ok

4/22/2008 4:11:29 AM

shit hot

4/22/2008 10:05:11 AM

^^Good stuff. Sounds like you've got things in order, if you can kick the cigs you'll have done the best thing for you.

I keep trying to get back into a regular exercise pattern. I kinda had to go to the gym this morning (my hot water heater is currently broken and fuck a cold shower) so I got a short workout in before work...actually not a bad time to work out. Kinda allows my mind to slowly get into gear rather than arriving at work still in zombie mode. Maybe this is the ticket, if I can get myself to bed early enough to handle waking up earlier?

4/22/2008 10:36:38 AM

today's my day off, but yesterday I did some squats followed by military press, bent over lateral raises, regular lateral raises, shrugs, plate raises

[Edited on April 22, 2008 at 10:54 AM. Reason : .]

4/22/2008 10:50:33 AM

I've been so bad the past few months with going to the gym to lift b/c of school that I've lost a lot of the gains I made in 2007...

I really need to start going again regularly and I think to save time I'm going to try and get in to supersets.

Does anyone have any suggestions as to which I should combine? I'm probably going to need to start low weights upper body because my elbow is giving me problems again so things like dumbbell flys and presses are going to be difficult to do...

- Dumbbell flys & bench press
- Front dumbbell raises & side dumbbell raises
- tricep pushdown & barbell curls
- dumbbell pullover & reverse grip lat pulldown
- give me some other suggestions

[Edited on April 22, 2008 at 1:33 PM. Reason : added]

4/22/2008 1:11:45 PM

Probably going to drag the sled and play with the slosh pipe after a quick nap

4/22/2008 3:50:06 PM

gym at 6am before work.

gym at 6pm after work.

:sigh: the boredom of a routine

4/22/2008 4:14:44 PM

70 Crunches, 30 Leg-Ups, 70 wide legged crunches, 2 minutes of the Plank, 1 minute of the Plank on either side.

And then I rowed 3 miles.

I burned about 750 calories in 30 minutes.

4/22/2008 11:18:40 PM

4 sets tricep rope pushdowns
4 sets palm-up tricep cable extensions
4 sets nose-breakers

Crossfit WoD: 7 single-reps of weighted pull-ups with 45-lb plate (rested between each rep, but only maybe 20-30 seconds after each rep)


4 sets bicep rope curls
3 sets alternating cable curls
2 sets standing barbell curls

(ran out of time, had to cut biceps a little short, although the Crossfit did involve biceps somewhat)

4/23/2008 3:08:44 AM

eat cake instead of work out.

I was so tired. I was suppose to go to bed already but now I have work work so eh. Tomorrow, NO EXCUSES!

4/23/2008 5:22:55 AM

I walked around the gym yesterday, getting in the workout machines backwards.

4/23/2008 8:10:42 AM

Nobody really answered my question... but

I did a few supersets yesterday like I said:

Chest fly then bench
Reverse grip lat pulldowns then pullovers
Front and side raises
tri pushdowns and barbell curls

plus some more work on back/chest

and boy I am the best sore I've had in months...

------------

Today is legs and then an hour or so of bball before class

[Edited on April 23, 2008 at 1:45 PM. Reason : I'm going to stay on this upper body workout for a while and see where it leads me]

4/23/2008 1:44:12 PM

ate @ bojangles

4/23/2008 1:47:44 PM

Legs today at the gym.

4/23/2008 1:56:26 PM

Nym, what do you do for lower body?

Do you ever do a horizontal row or vertical push?

[Edited on April 23, 2008 at 2:35 PM. Reason : ]

4/23/2008 2:34:02 PM

Morning I did:

5 sets incline press.
5 sets of machine flys.
3 sets of dips.
3 sets of iso hammer decline press.
5 sets of dumbell curls
5 sets of cable pulley curls

12 hours later I did 30 minutes on the guillotine. I'm gonna sleep well tonite.

4/24/2008 7:47:58 PM

I worked on relearning the squat ala dan john

sandbag squats, goblet squats, front squat, oh squat, back squat

weights aren't up, yet.... but, everything feels more natural, smoother, and I'm going much much much deeper

[Edited on April 24, 2008 at 10:37 PM. Reason : pain free, too]

4/24/2008 10:37:31 PM

Crossfit WoD:

For time:

100 pull ups
100 push ups
100 sit ups
100 bodyweight squats


then a light leg routine (gotta save my legs for skiing this weekend, plus they're still slightly sore from heavy squats earlier this week)

3 sets leg press
3 sets leg extensions
3 sets leg curls

4/25/2008 5:15:50 AM

yesterday did some deads, lat pulldowns, bent over rows, pull ups

I was fucking SPENT. Taking today off

4/25/2008 10:08:47 AM

4 sets seated chest press
4 sets dumbell bench press
2 sets dips
3 sets seated incline press
3 sets pec flyes


4 sets pullovers

4/26/2008 4:16:04 AM

Ate a gyro.
Got drunk.

1 set each.

4/26/2008 4:25:04 AM

nothing.


benedryl means no operating heavy machinery or heavy ass weight.

4/29/2008 12:56:23 AM

ran 45 minutes on saturday

biked 8-10 miles on sunday

that pretty much sums up any physical activity i have done in any recent months aside from the occasional perfect push up or 25 lb free weight curl.

4/29/2008 1:01:18 AM

yesterday: back

4 sets lat pulldowns
4 sets seated low rows
4 sets each side one-arm cable lat pulldowns
4 sets t-bar row

4/29/2008 2:18:13 AM

today:

Crossfit warmup:

3 times through continuous circuit of decline sit-ups, back extensions, bodyweight squats, dips, and wide-grip pull-ups. (15 reps each exercise except 10 each on the wide-grip pull-ups).

then Crossfit WoD: 7 single reps of "thrusters" (which is a hang power clean into a deep front squat into an overhead push-press).


then shoulders:

4 sets standing dumbell shoulder presses
2 sets front dumbell raises
2 sets side dumbell raises
4 sets each side of one-arm upright rows (on cable)

4/29/2008 2:21:26 AM

i havent done much to be honest...just a lot of walking all the time...today i admired my calf muscles for a good 10 minutes

5/3/2008 6:58:45 PM

As I haven't been able to grip anything, had my eyes swollen, itching all over, and been on meds, i haven't done shit in a week. I'm thinking I'll be able to hit the gym tommorrow. I'm lookin' foward to it.

5/3/2008 11:30:42 PM

I played it safe today. Nothing too intense--no bumper plate fun today. back squats, RDLs, mps, pullups

I could tell I've been absent and not being that active.

5/5/2008 1:09:09 AM

I"m going to play w/ bumper plates, if i can get in and out of voting quick enough.

However, I'm stuck here, waiting on someone for one measly question and answer, before I can go.

5/6/2008 3:58:08 PM

200 pushups
45 minutes hitting the punching bag
15 minutes kicking the punching bag
8 minute abs

5/6/2008 5:17:37 PM

200 pushups???

Me thinks you should invest in a weight vest or have someone put a plate on your back.

[Edited on May 6, 2008 at 5:18 PM. Reason : ]

5/6/2008 5:18:18 PM

Sled season is in full swing

5/6/2008 11:08:22 PM

RES, what kind of shoes do you train in?

I'm going to get weightlifting shoes, after I find a fucking coach, but right now, I need a decent pair of shoes to train in.

Are frees worth the trouble of finding/ordering? They now even have a gym version. Chucks? Gazelles? Sambas? 5 fingers? penny loafers? I'm in system overload.

5/9/2008 5:40:01 PM

This might be a prior surgery question (?)

5/9/2008 5:47:08 PM

walked to sonic and back

5/9/2008 6:22:15 PM

Right now, I'm just wearing a pair of cheap Nikes because my training has changed.

I really enjoy the Free's but like you said, I can't find them in stores. I like them because I can use them in the gym, dragging the sled/strongman and I've even run in them. I might actually look for a pair of the 5.0 or 3.0.

The Chucks are an awesome shoe as well because they are so cheap. The only downside is they get torn up pretty quick lifting in them and there isn't much use for them outside of the gym. I tried playing basketball in them once because they were only shoe I had in my car and I thought I snapped my ankles.

5/9/2008 6:33:04 PM

The other problem w/ free's is there are so many damn versions.... the numbers , everyday running, gym, gym tr, training aagghhh

5/9/2008 7:25:52 PM

Quote :

"200 pushups??? Me thinks you should invest in a weight vest or have someone put a plate on your back. "

eh, it's alright if you're doing them in sets (depending on how strong you are and how many sets you're using to get that many done). i've done 300 in a workout before (although i was doing circuits with bodyweight squats and crunches).





I'm thinking about building a home workout setup if i end up buying a house out in the country (wouldn't be so doable in a neighborhood, as it would prob be kept in the backyard, maybe in a shed). I mean muscle-beach, caveman type shit. Kinda like a smaller version of the old caveman/flintstone gym on the IM fields at NCSU. Pipe/concrete barbells, a pull-up bar, dip bar, handstand-pushup bars, couple of medicine balls, my jumprope, a set of rings, etc.

Maybe even incorporate it and charge people $10/month or something to come use it, and score the small-business tax advantages to boot.


I'm still all about regular weight training, and it still makes up the lion's share of my exercise, but I've really gotten into the "functional athleticism" type workouts. Also, it's just not really reasonable to try and amass a home bodybuilding setup, but the kind of setup i'm talking about could be done pretty easily, and without spending too much.

5/9/2008 7:39:52 PM

I would pay $10

5/9/2008 7:44:57 PM

yeah, i think a number of people would (although i'll be down at Cherry Point, a couple of hours from Raleigh)

This type of exercise is exploding in popularity. the biggest problem is finding a place to do it. Crossfit gyms and the link are one solution, but (1) I already have free gym access on base--I'm not gonna pay to join a gym, and (2) those gyms usually cost a lot relative to the sort of facility you're getting access to, although to be fair, many of them offer lots of personal training.

There's already an active Crossfit group at Cherry Point--they meet on base twice daily MWF and daily T/TH. they just use the regular gym equipment there on base, though. At $10/month, or maybe even $15, I think jarheads interested in this type of exercise (and there are LOTS of jarheads that do this type of exercise, especially that the USMC is now adding a "Combat Fitness Test" that's basically a big Crossfit workout) would still pay, even though they have the gym on base (since you can't climb a rope, pull a sled, throw a medicine ball at an elevated target, work the rings, etc on base).


Really, I'm interested in building a setup of some sort even if I don't make it into a little business, but if I could pocket an extra $50-200+/month or something, then all the better (though I'd prob always end up pouring part of that money into additional goodies for the "gym").

5/9/2008 7:57:57 PM

Slegehammer and tractor tires????

river stones???

Sounds FUN

Will you be investing in some barbells/bumperplates/plate loaded kettlebell handles? Do a search for "wright rubber crossfit." Decent bumperplates at a good price. It should take to their forums.

[Edited on May 9, 2008 at 8:49 PM. Reason : if you are thinking outside, alone scratch the bumpers and do normal plates]

[Edited on May 9, 2008 at 8:49 PM. Reason : ]

5/9/2008 8:47:53 PM

^^ Just did some CFT work for Battalion PT this morning (ammo can lifts and such)

5/9/2008 8:49:45 PM

I'm having a hard time finding Gazelles, now

I guess it isn't really soccer season, though.

5/9/2008 8:51:45 PM