Quote :

"I don't believe tris are a minor muscle group"

bahahahah

hahahahahahaha


oh shit

hahahah

10/24/2008 1:13:30 PM

I'm debating a snatch day redux, in light of a shitty day monday, or my planned back squat, dead, bench day

10/24/2008 1:16:47 PM

My triceps aren't a minor muscle group..... I don't know about you guys

10/24/2008 1:49:12 PM

I went and ran at the gym but I don't really know how much I ran. I'm over elliptical and treadmills because I don't even feel like I accomplish anything on them. Maybe it is just me but I can run 4 miles on those things and never sweat a drop or get out of breath or sore. So I switched to the track. I definitely feel like I'm doing more when I run on a track or outside. But 10 laps around is a mile and I always lose count around like 4 haha. Sooo I guess I ran for like 30 minutes so maybe like 2.5 - 3 miles? I know that is lame but I am out of shape and I bet I am running like a 9 minute mile at best. Probably somewhere between 9 and 10. I'm sure the first one is between 8 and 9 and then the rest just increase when I get tired.

I think next time I go I'm going to bring my bathing suit. I am a swimmer (but that just is so much more effort that running because you have to get wet). So I think I'm going to run and once I get sick of that I'm just going to go jump in the pool and swim for awhile.

10/24/2008 2:02:33 PM

did triceps today:

60min cardio

5x15 single arm cable pulldowns
5x15 both arms cable pushdowns
5x15 incline skullcrushers
5x15 single arm overhead extensions
5x15-10 close grip bench
5x15-13 dips

5x20 leg lifts
5x20 weighted crunches

as a side note, the heart rate monitor i got automatically displays my hr to the machines in the rec center without holding on to anything, the few machines next to me also displayed my heart rate, some chick was like, wtf is going on?

10/24/2008 3:34:58 PM

Quote :

"wait i thought chest/tris and back/bis are good combos to exercise"

These are very good combos, since they go hand in hand. Some people do the whole extension/flexion workout on alternate days.

10/24/2008 4:11:03 PM

i think im just gonna read a magazine & walk/run on the treadmill tonight
im not feeling up for doing much so it's gotta be better than nothing

10/24/2008 4:59:22 PM

twoozles, where the hell did you get all this motivation to exercise

10/24/2008 4:59:59 PM

from the depths of my broken heart

that and i am trying to have sex with hot dudes now

10/24/2008 5:02:43 PM

Quote :

"the heart rate monitor i got automatically displays my hr to the machines in the rec center without holding on to anything, the few machines next to me also displayed my heart rate, some chick was like, wtf is going on?"

Yeah, they mostly all do that. But it goes the other way around too, if by some off-chance someone near you is wearing one it screws the reading up for your own HR.

10/24/2008 5:12:23 PM

WII BOXING SON

10/24/2008 5:15:43 PM

gonna do 8 minute abs at work here in a minute...working with the female coworker so i hope shes like "omg what a weirdo"...gonna do back when i get home...probably run a few miles

10/24/2008 8:57:47 PM

Worked on my abs by laughing at the 8 min abs comment

10/24/2008 9:25:19 PM

lol shit works dog

10/24/2008 9:27:41 PM

^ Lets see your abs then?

10/24/2008 9:38:40 PM

omg what a weirdo

10/24/2008 9:38:49 PM

^^stop teasing

10/24/2008 9:40:42 PM

Today ended up being

cf warm up, foam rolled

Deads, squats, bench,

more pullups, L-sit dips, L-sits

stretched in the steam room

10/24/2008 9:45:31 PM

5x5 bench
5x5 dips
1x5 chin ups
5x5 curls
3x10 front raises

1 mile jog

just had a monster burger and drinking a coke now for some reason

On another note, I feel like it's impossible to build any aerobic endurance. I've been jogging, not consistently, but every few weeks for quite a while. I did the KKC last year and was jogging a lot before that. Now, I'm going at a pretty easy pace and within a few laps I get side stitches that I can barely stand. Any tips? Do I need to be jogging/running three times a week?


[Edited on October 24, 2008 at 9:50 PM. Reason : .]

10/24/2008 9:48:08 PM

Do you ever vary the pace w/ sprints or other periods of faster pace?

10/24/2008 9:55:23 PM

Sure, if I'm feeling up to it. If I'm already in pain and can barely breathe, then no.

10/24/2008 10:19:16 PM

try the machines?

10/24/2008 11:33:55 PM

I woke up with a raging hangover and decided to be lazy today. FOR SHAME!

10/24/2008 11:36:22 PM

gonna do squats today...my main goal everytime i lift now is to use more weight...so far its been working pretty well...still dont see how its possible to get about 260g of protein a day though

10/25/2008 12:46:10 PM

Yesterday was back day


Today i'm going to do cardio and a little bit of biceps work, nothing too exciting

10/25/2008 1:04:26 PM

today is going to be shoulders and triceps to continue the weird split ive been doing lately


and dnl there's no way you need 260g of protein man

10/25/2008 1:48:22 PM

Ran somewhere between two and three miles, abs, pushups. I am going to ruin it all by going to a wedding and stuffing my face and then driving back to Raleigh and sitting on my ass doing nothing, more than likely.

10/25/2008 2:00:32 PM

1st meal:

21g - 3 eggs
10g - 2 servings of whole grain something(~300 calories of oatmeal/wheat/rice)

2nd meal:

24g - shake
5g - 1 serving whole grain something

3rd meal(pre workout for me)
48g - 2x shake
10g - 2x whole grains

4th meal(post workout for me)
48g - 2x shake
15g - 3x whole grains

5th meal(usually dinner)
100g - 10oz baked chicken
12g - 8oz peas
10g - 2x whole grains

6th meal(sleep)

24g - shake
~327g for that day

i aim to keep it around 300g for the day

10/25/2008 2:03:05 PM

biceps

30min warmup on treadmill 400 cals

3x10x30lbs wrist curls
3x10x50lbs wrist curls (palms up)

3x10 bicep curls 12.5,15.5, 20lbs
3x10 hammer curls 12.5, 15.5, 20lbs

21's (7,7,&7) 30lbs
21's, 40lbs

2x25 bicep curls 5lbs
2x25 hammer curls 5lbs

2x10 bicep machine 50lbs, 60lbs

3x15 bicep cable pulls (10,12.5,15) each arm

2x10 other bicep machine 65lbs, 80lbs

1x15 single arm bicep curls on same machine 25lbs, each arm

abs:
3x10 unassisted situps w 12lb medicine ball
3x15 reach for the sky 12lb ball
3x20 bicycle crunches

12min cooldown on bike, 100cals

8min cooldown on treadmill, 100cals



[Edited on October 25, 2008 at 3:55 PM. Reason : as]

10/25/2008 3:47:59 PM

either treadmill or taking penny on a walk
im really in a lazy grumpy mood

10/25/2008 5:00:09 PM

^^^327g protein??


is that normal? I had 37g protein for breakfast, that's like 10 breakfasts a day

10/25/2008 5:02:51 PM

I usually consume around 300 grams of protein a day. It's a little bit on the high side, but there's nothing wrong with taking in that much as long as your kidneys are healthy.

10/25/2008 5:45:17 PM

Quote :

"and dnl there's no way you need 260g of protein man"

thats what aaprior told me =(

10/25/2008 5:48:45 PM

well, she's def. more knowledgable than i am on the matter so id take her word for it, i just thought it sounded high for you but i don't really know what your goals are

10/25/2008 5:52:41 PM

arms and legs...i got some chicken legs and my arms dont match my body size

10/25/2008 5:59:30 PM

went to the abc store, bought the value pack of 2 UV bottles for $24. drank for 12 hours WEEEEEEEEEEEEEEEEEEEEEEEEEEEE

10/25/2008 8:10:15 PM

Cleared brush, cut dead tree down w/ axe, and then cut it up in burnable sized portions. Carried peices to fire x infinity. Lots of breaking limbs, too--includeing putting some large limbs into a large V shaped tree, to push/pull to break. Argh argh argh

I also carried some large rocks/stones.
(Did some OH carries for shits and giggles, too)

[Edited on October 25, 2008 at 8:19 PM. Reason : ]

10/25/2008 8:16:23 PM

quick cardio day

jogged a mile
biked for 20 minutes
started to do a set of deads, but my lower back was feeling funky, so i quit while I was ahead


??? 327g's of protein ????....how much do you weigh man?

10/25/2008 8:25:08 PM

Lifted some weights with my biceps. Not for shits and giggles though cause I'm a pro.

10/25/2008 8:44:16 PM

202lbs...i'm trying a "clean bulk" diet...i've actually lost 4lbs since starting this 3500-4000 cal/day diet....was only eating around 2000 cal/day prior

10/25/2008 8:44:30 PM

hey more power to ya man...shit I just wish I had the cash for 10 pounds of protein powder per month

10/25/2008 9:31:05 PM

do you have a job? thats like one shift for me

10/25/2008 9:32:01 PM

hell yea i gotta job, but once you had THAT much protein/month on top of lets say a multi, fish oil, any preworkout supps....you're talking some cash

10/25/2008 9:36:58 PM

yeah i need to get some other supplements...always hear about the fish oil but never take any...aaprior told me about a supplement the other day that puts more blood into the muscles but i forgot and needed to ask her about it again...probably should take a multivitamin...only thing i get is protein and creatine and creatine lasts forever(got like 2 pounds of it)

10/25/2008 9:38:23 PM

she was probably talking about some sort of vasodialtor.....or maybe beta-alanine??? idk

10/25/2008 9:41:48 PM

i think that v word sounds familiar...thats probably it

10/25/2008 9:42:50 PM

only costs ~$70/month for supplements

anyways...didn't do shit yesterday, ate a whole loaf of bread over the entire day, my body is still wondering how to digest it.....

11am can't come soon enough!

10/26/2008 8:40:52 AM

I want to go to the gym again today, I'm feeling very pumped for 8:48 am.

10/26/2008 8:48:13 AM

ugh....drank too much last night at the p groove show


going to be taking it easy today. I think I'll use my recovery to enjoy the fair

10/26/2008 10:40:57 AM

blew it out at the gym today, dont feel like listing but i went heavy on back and traps and threw some biceps in on the side

[Edited on October 26, 2008 at 3:10 PM. Reason : and i set em up]

10/26/2008 3:07:56 PM