i 55'd em all

10/16/2008 10:30:19 PM

Quote :

"wow nice emily"

Aw, thanks Chris.

I have to say that I always liked weight training before, but taking a weight training class has been FTW. It's pretty awesome - taught by a female coach in an all-female section. We're finally really getting into our workouts - she's spent a good amount of time trying to teach us about the different exercises, the form, the anatomy in use, how to set up a workout plan, all that good stuff. So, I'm trying to take advantage of the time I have in class now.

10/16/2008 10:35:13 PM

I just ate a big slice of homemade apple pie...a la mode of course. It took a lot of physical effort to shovel it all down, but I did it...in like 5 reps.

10/16/2008 11:15:20 PM

I've lost 2lbs since last thursday

Back Today:

5 sets of Pullups(15 first set, could only eek out 6 on the final set )
5x15 Haney Shrugs
5x15 Bent Barbell Rows
5x15 Dual Pulley Lat Pulldowns
5x15 Lower Back Extension Machine
5x20 Back Extensions
5x15 Dumbbell Rows

5x40 Weighted Crunches
5x20 Leg Lifts
30 min mixed cardio

my back wants to die and then kill itself, wtb girlfriend for massage

10/17/2008 12:29:55 AM

i would like to purchase one of those too.

10/17/2008 10:41:56 AM

4 sets incline press.
4 sets dumbbell press.
4 sets pulley flys.
3 sets dips.
3 sets barbell curls.
3 sets dumbbell preacher curls.
4 sets cable curls.

10/17/2008 6:39:40 PM

going to the gym now

be back later

MAYBE

10/17/2008 6:40:27 PM

i take a really really really long walk every day

10/17/2008 9:12:18 PM

CF warmup

Deads, Squats, Bench, Bent over rows, cable curls for giggles, hanging knees to elbows for the womenz

10/17/2008 10:48:09 PM

Ran 3.x miles.

10/18/2008 11:20:28 AM

i slept til 11. this is not going to be a productive day.

10/18/2008 11:25:42 AM

i slept till 10 but am planning to head to the gym soon

10/18/2008 12:01:38 PM

PT with Silas. My own little low ton extension bunny.
It's a full body experience.

10/18/2008 12:03:41 PM

did back and a lil bicep work... oh, and this was at the new gym with the new workout partner- hopefully this is the beginning of a era

10/18/2008 12:05:06 PM

Taku Intervals on the rower.

7x30x20 recovery

10/18/2008 12:17:08 PM

I read this ebook called "stronglifts" and it recommends 5x5 focused mainly on squats, bench, dead lift and a few others. Opinions?

I think I need to do something structured. My lifting to date has been somewhat hamhanded.

BTW, I'm scared to death of squats. And the last time I even tried to do them, I had two people correct me back to back.

[Edited on October 18, 2008 at 12:21 PM. Reason : .]

10/18/2008 12:20:26 PM

go light weight (shit, back when i was training people, most people, I would have just start with body weight or like a wooden pole just to get the form down) and focus on form and do high rep, and slowly work up the weight

squats are one of those lifts were you really don't want to have bad form (you don't want to have bad form with anything, but bad form in squats is like bad form with any clean or deadlift in that it can really mess your back up if you are doing it wrong)- you might even want to get a trainer (or someone who has been lifting for a while that you know has good form) to go with you the first couple of times to make sure you are doing it right- it can feel like you are doing it perfect, but at the same time have a major flaw (in highschool, our weight coach would video tape us to show us our flaws with power lifts)

10/18/2008 12:51:09 PM

Quote :

"go light weight (shit, back when i was training people, most people, I would have just start with body weight or like a wooden pole just to get the form down) and focus on form and do high rep, and slowly work up the weight"

this is exactly what this book is suggesting actually. start at the bar and increase by 5lbs every workout. seems embarrassing though.

10/18/2008 1:00:32 PM

nah thats the way to do it though.

10/18/2008 1:03:59 PM

CALLEDTOBUTTFUCK SON.

10/18/2008 1:04:42 PM

Today, i have sat on my ass and watched football, and I don't see myself doing anything differently, except I might order a pizza and maybe go get some beer later.

10/18/2008 1:05:30 PM

eh, i was squating around 435 for my final set when i tore my hamstring (I wasn't lifting when I did it, i was actually running around and hadn't stretched at all)

when I was able to start back again, I had to start with body weight stuff, and yeah it was embarassing- but better than having to walk all hunched over or throwing out your back

but really, make sure you have someone there who is familiar with the lift to make sure you are using good form (and getting down low enough- that is the biggest problem i see with 95% of the people I see doing squats- you should try to get down at least to parallel)

10/18/2008 1:06:26 PM

Quote :

"I read this ebook called "stronglifts" and it recommends 5x5 focused mainly on squats, bench, dead lift and a few others. Opinions? I think I need to do something structured. My lifting to date has been somewhat hamhanded. BTW, I'm scared to death of squats. And the last time I even tried to do them, I had two people correct me back to back. "

I like the 5x5 programs, very good for a relative newbie, and for building strength. I'm not that familiar w/ the stronglifts version, but i'm sure it's good.

For form on all three lifts, I'd recommend ordering Starting Strength for it's description. However if it's not an option, go to http://forum.bodybuilding.com/showthread.php?t=998224 and go over to Strengthmill.net. Ripptoe has a forum in which he critiques form on the lifts. A LOT can be learned from these threads, videos and responses.

Another good resorce for squat form is Dan John's video fitcast. The first half is devoted to the squat. About half way through or so, he starts to focus on hamstring activation, specifically for the oly lifts. His explanation on general squat form is VERY simple and easy to follow/understand. (I find myself mentally repeating "break fingers, buddha belly" before every set) His drills would also be a good way to start squating--sack squats, goblet squats, etc.


The squat Rx series of videos is also a good source.

Crossfit.com also has some very sound videos on squat and dead form.

If you need more resources for deads and bench form let me know...

[Edited on October 18, 2008 at 2:18 PM. Reason : ]

10/18/2008 1:49:28 PM

Quote :

"I read this ebook called "stronglifts" and it recommends 5x5 focused mainly on squats, bench, dead lift and a few others. Opinions? I think I need to do something structured. My lifting to date has been somewhat hamhanded. BTW, I'm scared to death of squats. And the last time I even tried to do them, I had two people correct me back to back."

5x5 is an excellent lifting program. The only problem I've found with it is that it requires a good spotter, and I don't have a workout partner. If I was more consistent about the time I get into the gym and had someone to work out with, I would get on a 5x5 program in a heartbeat.

Squats shouldn't scare you, and don't assume people in the gym giving you advice know what they are talking about either. If you want to work on your form, take a camera into the gym and record your squatting form with a weight you can do 20 reps with. Put the camera so that it records you from the side, and after each set review the footage.

You want more than just the bar to work on your form with, because most people break down their form when they exert themselves. You won't notice if you're leaning too far forward when you don't have enough weight on your shoulders to change the geometry of the lift.

10/18/2008 1:57:04 PM

^good call on the video. I started in that direction, and never actually got to it.

Does stronglifts limit you to just back squat?


[Edited on October 18, 2008 at 2:02 PM. Reason : ]

10/18/2008 1:59:30 PM

15min fast walk/high incline warmup

Chest Day at the gym
Benchpress,
115lbs 10x
125lbs 10x
135lbs 8x
145 lbs 6x
115lbs 10x

Incline Chest Machine
3sets 10x, 90lbs, 110lbs, 140lbs

Decline Chest Machine
4sets 10x, 90lbs, 140lbs, 180lbs, 200lbs

3sets 15 unassisted situps

3sets 30 up&downs on stair thingy

20minutes fast walk steep high incline treadmill

10/18/2008 2:37:56 PM

^solid day

should add sets of dumbbell flies and switch from the machines to dumbbells on all your presses

I love chest days...although my last one wasn't as exciting

10/18/2008 2:40:33 PM

I always thought it'd be great to have a Ninja Warrior/American Gladiator style obstacle course gym. Like maybe have different sections for different abilities, like a section where older people could work on balance and coordination, and a section for people in great shape that would really challenge them. Mainly, just different obstacles that would be fun and work out muscles and balance.

How do y'all think that would work out? Do you think people would give it a chance?

10/18/2008 2:54:13 PM

Triceps day:

5x15 Single Arm Cable Pulls
5x15 Cable Pushdowns
5x15 Close Grip Bench press
5x15 Incline Skullcrushers
5x15 Dips
5x15 Single Arm Overhead Extensions

5x20 Wrist Curls
5x20 Single Wrist Curls

5x20 Decline Weighted Crunches
5x20 Leg Raises

no cardio

10/18/2008 7:49:33 PM

damn and i thought i did a lot of reps! today before work i did chest...gonna do back when i get off work and run a couple miles

10/18/2008 7:53:05 PM

runnded 4 miles

10/18/2008 7:58:00 PM

Quote :

"I always thought it'd be great to have a Ninja Warrior/American Gladiator style obstacle course gym. Like maybe have different sections for different abilities, like a section where older people could work on balance and coordination, and a section for people in great shape that would really challenge them. Mainly, just different obstacles that would be fun and work out muscles and balance. How do y'all think that would work out? Do you think people would give it a chance?"

I was actually thinking about a similar idea, basically a combination between ninja warrior and discovery zone (place for kids with a shitton of ball pits and things to climb on).

10/18/2008 8:33:46 PM

Me+axe+tree= little pieces of firewood


I'll probably do bodyweight junk later, too.

10/18/2008 8:39:02 PM

walked a mile to work

walked a mile back

ran 1.5 miles in flak vest, boots, and pack carrying a sandbag

did sandbag PT/bodyweight exercises for 45 minutes, boxed for 2 minutes, did sandbag PT/bodyweight exercises for another 45 minutes



ate dinner and rested for an hour or so...then:

4 sets low cable rows
4 sets hammer strength lat pulls
3 sets bent over dumbell rows
3 sets assisted pull-ups (I was pretty much beat by this point)

ran a mile back to the squadron HQ
walked a mile back

10/18/2008 9:01:43 PM

6 mile run and then 1 mile sprint work.

10/19/2008 8:42:19 PM

30 min mixed cardio

5x15 arnold press
5x15 shrugs
5x15 single arm cable shoulder pull things
5x15 front raises
5x15 side raises
5x15 rear raises

cried a bit

5x20 decline weighted crunches
5x20 leg lifts
10 min more cardio

10/19/2008 9:00:41 PM

kegels

10/19/2008 9:21:49 PM

I'm going to move up 10lbs this week in weight at the gym
I'm going to push a 7 minute/mile pace while running

10/19/2008 10:21:17 PM

does anyone use one of these to workout with? and should i get one? i feel like i should. seems like a good thing to have because if i have like 10-20 minutes to use it, i obviously wouldn't have time to go to the gym w/ only 10-20 minutes. i mean i want it to supplement the gym (and on days i'm too busy to go, at least i'd have something) anyone? anyone?

10/20/2008 12:14:46 AM

biked to & from the beer fest yest
a paltry 2 miles each way to consume 40000 empty calories

10/20/2008 12:16:15 AM

^^i thought about getting one...i heard doing stuff like dumbbell bench on them makes you like 10x more sore cause you got to use the stabilizer muscles more

10/20/2008 12:47:14 AM

Drunk, if you get one, i'm officially calling you a pussy.

10/20/2008 12:47:55 AM

10/20/2008 12:48:15 AM

Mil Press - 135 for 10
155 for 8
165 for 8

DB Shoulder Press 60's at 3x8

BB Shrugs - 225 for 10
275 for 10
315 for 8 (strict form)
365 for 8 (horrible form)

Arnold Press 45's at 3x10

DB Shrugs 80's 3x15

ended with a quick set of deads at 135lb 3x10

10/20/2008 12:55:18 AM

well i've heard of people using them (exercise balls) while sitting at their desks typing. which i do a lot of. and that at least sortof works your ab muscles. i could kill 2 birds with one stone, no?

10/20/2008 1:00:55 AM

those things are actually really good to use as a stretching tool

10/20/2008 1:02:28 AM

wow i can actually post here today, ran four miles on the treadmill woot!

10/20/2008 1:03:21 AM

^i have a treadmill in my apt...i think we were made for each other...lol

10/20/2008 1:05:59 AM

i'm trying to figure out if i can do some leg weight lifting without flexing my foot (broken foot).

10/20/2008 1:07:45 AM

Alibaby, I think you are stuck to the machines for that.

Yes, I've heard of people sitting othem for better posture. I've read about some quality stretching done w/ it.

Some people talk about abdominal work, I think there are better ways. When you start talking about benching, oh presses, curls on them... that's just laughable.

[Edited on October 20, 2008 at 1:18 AM. Reason : ]

10/20/2008 1:17:56 AM