i fucked this morning

10/26/2008 3:09:34 PM

lol

10/26/2008 3:10:41 PM

naked wrestling

10/26/2008 3:12:32 PM

Didn't get to go to the gym today, but had 3 orgasms. That was awesome.

10/26/2008 3:42:14 PM

anyone got a protein bar they'd recommend? looking for at least 25g of protein if not 30g

10/26/2008 9:22:42 PM

leg workout today...but the lower part of my right knee was giving me fits

squats 3x8
leg press 3x10
seated calf raise 3x18
deadlifts 3x10 (this is when my knee really started to bother me)
standing calf raise in the smith rack 3x15
leg curls 3x10
walking lunges w/ 40lbs DB

^peanut butter powerbar is about the only thing that I "like"

10/26/2008 9:38:10 PM

^^ why not make your own

2 cups natural peanut butter
16 tsp honey, you can add however much you like
3 scoops of whey, again you can add more if you like
2 cups dry oats
olive oil or flax if you like for extra calories but I didn't include this in my first batch

Heat the PB and honey till it's a little runny, mix the other ingredients in and then pack it into a brownie tray and refrigerate until it's hard enough to cut into bars.

6 bars equals:
933 calories per bar
44g protein
71g of carbs

play with the ingredients as you see fit (esp. if you're trying to go lower calorie)

10/26/2008 9:50:31 PM

thats pretty neat...but i'd hope for something with about 600 or so less calories per bar(which is a little more than "playing" with the ingredients), with a lot less carbs

[Edited on October 26, 2008 at 9:53 PM. Reason : .]

10/26/2008 9:53:04 PM

If yall havent tried "Supreme Protein", or something like that bar, you are really missing out. Them damn things is great.

yea, my bad http://www.supremeprotein.com/

[Edited on October 26, 2008 at 10:01 PM. Reason : link]

10/26/2008 10:00:44 PM

ran lake johnson

10/26/2008 10:04:12 PM

Quote :

"933 calories per bar"

Lol. Thats an outrageous portion...

10/26/2008 10:08:43 PM

simple fix

add more scoops of protein

and cut the pan into more than 6 bars

10/26/2008 10:41:46 PM

And that would be the fat from the peanut butter. I'm assuming this isn't a pwo bar...


http://bodybuilding.about.com/od/healthyrecipes/ht/proteinbar.htm

looks a little better

[Edited on October 26, 2008 at 10:44 PM. Reason : ]

10/26/2008 10:42:30 PM

def. not pwo...just a way to get more calories or maybe a meal replacement for people on the go

10/26/2008 10:49:26 PM

http://www.bodybuilding.com/fun/berardi85.htm#23

there's some bar recipes at the end

[Edited on October 26, 2008 at 10:55 PM. Reason : ]

10/26/2008 10:54:32 PM

another

Quote :

"Ingredients 1/2 cup pecan meal 1/2 cup almond meal 1/2 cup peanut butter 1/3 cup flax meal 1 tbsp cocoa powder, unsweetened Splenda, to taste (about 1/4 cup of the granulated type, or about 6 packets) 1 whole egg plus 1 egg white, beaten 6 scoops chocolate whey 1/4 tsp salt Prep Time – 20 minutes Difficulty Level – Easy Servings – 6 Instructions Mix everything together in a large bowl. You will have to keep stirring to get everything to mix into a thick dough. Spread the mixture into a 8x8-inch baking dish coated with olive oil cooking spray. Bake for 12 minutes at 350-degrees F. Per Serving Calories (k/cal) 396 Protein (g) 33 Carbohydrates (g) 12 fiber (g) 5 sugars (g) 4 Fat (g) 26 SFA (g) 4 MUFA (g) 13 PUFA (g) 8 Omega-3 (g) 1.1 Omega-6 (g) 6.5"

10/26/2008 10:58:19 PM

another

Quote :

"mix the following: 1 scoop vanilla whey 6 scoops chocolate whey 1 cup splenda (optional) 1 cup whole oatmeal 1 cup oatmeal flour (grind up a cup in a blender) 1 teaspoon salt cinnamon, crushed almonds, or dried fruit to taste then puree 4 medium to large bananas and mix in 1/4 cup (natural) peanut butter. pour the banana into the dry mix and mix together. preheat oven to 350. tear 6 pieces of aluminum foil, 6-8 inches wide and spray with pam/oil. pour the batter evenly into the foil and fold up into bars. bake for 16:30 up to 17 minutes, remove. flip bars upside down to cook the other side a little extra. "

10/26/2008 10:59:31 PM

gonna do straight leg deadlifts for the first time in forever when i get home...that and squats...didnt work out last night cause it was saturday

[Edited on October 26, 2008 at 11:01 PM. Reason : thanks for the recipes]

10/26/2008 11:01:31 PM

http://www.liftforlife.com/proteinbars.htm

A list of recipes

10/26/2008 11:04:06 PM

i'm too fat to be consuming that many calories, i gotta get my protein through something else, so no power bars or muscle milk or anything witha lot of fat.


basically a low cal protein supplement, skim milk, and/or lean chicken

10/26/2008 11:10:01 PM

I consumed nothing but creatine, so I will be pure muscle!

j/k Rest day.

10/26/2008 11:11:20 PM

yeah i drink like 5 cups of skim milk a day now

10/26/2008 11:11:24 PM

I worked my laterals and trapezius

I've also cut my caloric intake way back
I need to stop being an idiot and buy a bunch of fresh veggies though

10/26/2008 11:12:14 PM

When I was a freshman in college, I drank a gallon of skim/day at Fountain. Those days were fucking awesome.

10/26/2008 11:12:35 PM

jogged like 2 or 3 miles.

i need to measure my route already. and i need to stop skipping my pushups/situps on weekends.

10/26/2008 11:14:00 PM

http://www.usatf.org/routes/

that might help ya....i think i saw this on tww in the past

10/26/2008 11:15:29 PM

annihilated myself today...felt great after a day of rest

5x15 arnold press
5x15 shrugs
5x15 rear delt cable extensions
5x15 front raises
5x15 side raises
5x15 rear raises

5x20 leg raises
5x20 weighted crunches
5x20 weighted decline crunches

60min mixed cardio, 20 of those minutes with 50lbs of weights in my backpack

ate like a champ afterwards, hope i feel it tomorrow!

10/26/2008 11:30:48 PM

Gonna do yoga for an hour in a bit.

10/27/2008 4:57:24 PM

chest day

flat bench - 135x12 warm up, 225x5 for 3 sets
db incline - 80x8, 90x5, 95x3
cable flyes - 70x10, 80x8, 90x6
wide chest machine - 180x10, 230x6, 270x4
bb decline (first time in months) - 185x6, 205x5, shoulder started hurting so i quit
pushups

10/27/2008 8:53:53 PM

gonna do chest when i get home...bench, dumbell bench, incline, dumbell incline

10/27/2008 8:54:21 PM

run/pushups/situps/collapsed/lol

10/27/2008 9:08:45 PM

Legs today, always a tough one for me to workout

squats 3x10 I forget how much weight I did
leg press 3x10, 2 45lb plates each side 3rd set
Some other leg lift machine, I forget the name....it was tough
lunges with weights 2x15
step ups onto bench w/weights 2x15


not the toughest day I've had, but still I need to work on my legs more

10/27/2008 9:23:19 PM

50 min mixed cardio

Biceps:

5x Blasters Super Sets
5x15 Conc Curls
5x15 Hammer Curls
5x15 Cable Curls
5x15 Seated Conc Curls
5x21 7s

5x20 Leg Lifts
5x20 Weighted Crunches

10/27/2008 11:55:42 PM

cf warmup
burenger warmup

Clean adn Jerks, squat cleans, push press, front squats

10/27/2008 11:57:58 PM

you know what sucks.

doing pushups then bench, pushups then bench, pushups then bench

and having the bar almost fall on your because you have no more arms.

10/27/2008 11:59:33 PM

basketball

cardio

basketball

basketball

basketball

10/28/2008 12:00:32 AM

i fucking hate doing bench presses without a spotter...shit paranoys the fuck out of me

10/28/2008 12:00:56 AM

shoulders/traps

mil press
BB shrugs
DB shoulder press
DB shrugs
arnold press
seated DB shrugs

^just dont clip off the weight and dump it to one side if need be

[Edited on October 28, 2008 at 12:02 AM. Reason : ^]

10/28/2008 12:01:23 AM

Drunk, you have a fucking powercage...................................

10/28/2008 12:02:40 AM

10/28/2008 12:03:07 AM

40 min mixed cardio

Chest:

5x15 Dumbbell press
5x15 Dumbbell flies
5x15 Incline Dumbbell press
5x15 Incline Dumbbell flies
5x15 Decline Push-ups
5x15 Cable Flies

5x20 Weighted Crunches
5x20 Leg Lifts

10/28/2008 3:14:52 PM

I just killed my back and biceps, I also rowed for 20 minutes

10/28/2008 3:17:25 PM

chest ands abs.... I like working out in the afternoon much better

10/28/2008 3:22:55 PM

i prefer night but it makes it hard to sleep sometimes

10/28/2008 3:23:47 PM

I like the evenings, after the post 5 rush.

Mornings are a no-go, I need copious amounts of water, caffeine, and food before i can function as a human, much less workout.

10/28/2008 3:25:09 PM

someone post up "crossfit" type workouts.. or whatever they are called

like non stop ones that kill you

i dont wanna goto crossfit.com, half the workouts i dont even know how to do them

like a combination of good biceps/triceps/back/chest

ive got a good individual workout going..

10/28/2008 3:26:20 PM

I think you might want to go re-read what crossfit is, I think you've missed the boat.



[Edited on October 28, 2008 at 3:33 PM. Reason : Think metabolic conditioning]

[Edited on October 28, 2008 at 3:34 PM. Reason : You're not going to find an omg awesomo bipep/tricep WOD.......]

10/28/2008 3:32:33 PM

If you are looking for something to do on an off day, or just as a sub for cardio, try to find a non strength based one ( for ex. some wods read like "squat 5,5,5,5,5"--avoid those)

In general, the WODs are going to be full body, maybe a little bit heavy on the posterior chain.

[Edited on October 28, 2008 at 3:38 PM. Reason : ]

10/28/2008 3:37:19 PM

here's a thread which contains a 19 page bodyweight only list of WOD's

http://board.crossfit.com/showthread.php?t=38312

These would be a good intro to crossfit or resource for doing these non-gym.

[Edited on October 28, 2008 at 3:43 PM. Reason : ]

10/28/2008 3:43:18 PM

Biceps

Max rounds in 20 minutes
2 Muscle-Ups
4 Handstand Push-ups
8 Kettlebell Swings, 53lbs

10 Rounds

followed by 10 min HIIT

10/28/2008 3:47:57 PM