chest and abs tonight me thinks

did back last night and cant hardly walk today

[Edited on October 28, 2008 at 4:00 PM. Reason : h]

10/28/2008 4:00:29 PM

I volunteered to be a guinea pig for the personal training class, so I got put through a circuit workout

it was boring, but did the job

10/28/2008 8:18:15 PM

did chest before work...moved up in weight and did the same # of reps

10/28/2008 8:26:31 PM

I did Gilad's total body sculpt


^^ where did you volunteer?

[Edited on October 28, 2008 at 8:32 PM. Reason : xc]

10/28/2008 8:30:21 PM

The Rec Center.

I know they need volunteers for Thursday and next Tuesday.

http://ncsu.edu/stud_affairs/campus_rec/fitness/trainee-programs/personal-training.php

10/28/2008 8:43:49 PM

4 sets squats.
3 sets hamstring curls.
4 sets step ups.
4 sets stiff-legged good mornings.
3 sets leg lifts.

10/28/2008 9:09:30 PM

Legs:

60 min mixed cardio

5x15 Squats
5x15 Leg Curls
5x15 Quad Extension
5x15 Calf Extension
5x15 Abductors
5x15 Adductors
5x15 Leg Press

5x20 Leg Lifts
5x20 Weighted Crunches

10/29/2008 3:18:58 PM

Yesterday:
3 mile warm up spin
28 mile race loop at between 55-70%hr
8x1min max effort intervals (45 sec rest between) broken into two sets of 4

Today:
3x12 dips
3x12 leg raises using hang straps
3x15 decline bench
pyramid set on weighted cable crunch (20,10,5,5,10,20)
3x20 calf raises
3x12 alternating leg press (dunno the machine name, but each legs has its own platform rather than a single one)

10/29/2008 3:35:26 PM

View Larger Map

more or less walking this path

10/29/2008 6:33:07 PM

Big Day today


Chest!

Warmup: 20min on bike, 20min on treadmill fast walk (400cals total)

Bench: 6 sets of 10 reps @ 115, 120, 125, 115, 105, 95 and a 7th set, 25 reps at 65

Incline Press Machine: 4 sets of 10 reps @ 70, 80, 90, 100
Decline Press Machine: 4 sets of 10 reps @ 160, 180, 200(8reps) and 160

Flat Fly Dumbbells: 3 sets of 12 reps @ 20, 25, 30(11 reps)
Incline Fly Dumbbells: 3 sets of 12 reps @ 15, 20, 25
Decline Fly Dumbbells: 1 set of 12 reps @ 20lbs (I was exhausted!)

Seated Cables, Chest Extended Out: 3 sets of 10 @ 40, 45, 50
alternated each set with Chest Extended Decline: 3 sets of 10 at 30, 30, 35

Pec Fly Machine: 4 sets of 10 @ 90, 100, 115, and 130

Abs: 3 sets of 10 unassisted situps w/12lb medicine ball, 15reach for the sky w/12lb ball, and 20 bicycle crunches

Cooldown: Bike 20min and Treadmill 20min (400cals total)


I feel great!

10/30/2008 1:34:25 AM

back/bi's today

lat pull 3x8
DB curls 3x10
lateral raise 3x8
upright BB rows 3x010
hammer curls 3x10
bent rows 3x8
DB single-arm bent rows 2x8
preacher curl burn-outs

[Edited on October 30, 2008 at 1:39 AM. Reason : asdnfuop;bngj]

10/30/2008 1:37:48 AM

cfwu
buerenger warmup

snatches
oh squat
snatch deads
hspus

10/30/2008 2:08:31 AM

what the hell is a snatch dead...or are you just referring to snatch grip DL

10/30/2008 7:36:23 AM

I started crossfit about a week ago and I am wrecked.

awesome workout though. I will be rocking the bananna hammock in no time!

10/30/2008 8:56:27 AM

Quote :

"or are you just referring to snatch grip DL"

[Edited on October 30, 2008 at 1:26 PM. Reason : yup]

10/30/2008 1:26:32 PM

Well, for the first time in 3 months I stepped into a gym; and walked out w/ a membership But I got a good deal and the place is pretty good.

[Edited on October 30, 2008 at 3:10 PM. Reason : fds]

10/30/2008 3:01:34 PM

idk walk a little

10/30/2008 3:02:07 PM

Back:

60 min mixed cardio

5 Sets of Pull-ups
5x15 Haney Shrugs
5x15 Bent BB Rows
5x15 Close Grip Lat Pulldowns
5x15 DB Rows
5x20 Lower Back Extension Machine
5x20 Lower Back Extension Free Weights

5x20 Leg Lifts
5x20 Weighted Crunches

10/30/2008 3:16:10 PM

Deadlifts x 2 RM
Bulgarian Split Squats 3x8
45 Degree Back Ext 3x10 w/ 3 second Hold
Weighted Sit ups

10/30/2008 3:28:32 PM

god a bulgarian split squat sounds like a sex position

10/30/2008 3:39:54 PM

on tues i found i'm up to 300lbs x 3sets of 10 .....


ON INCLINE PRESS!!!
(not too shabby for a 190lb 6'1" dude)

10/30/2008 3:55:13 PM

Cardio!


20min on bike in cinema room so I could watch ghostbusters (200cals)

15min on treadmill fast walk/incline (200 cals)

10min on elliptical machine (100cals) I don't ever use this much but my left leg up around my hip just doesn't feel good I wonder if i may have pulled something, idk. This felt much better than trying to run plus it was in the cinema room so i finished watching the guys kill stay puff

10min on bike again, 100cals

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

10/30/2008 9:23:42 PM

gym tuesday
played soccer last night
gym tonight

couldnt run 2 miles today. twas poooped

10/30/2008 9:24:50 PM

I'm starting to feel the soreness; I'm not going to be able to walk tomorrow.

10/30/2008 9:26:01 PM

I did a lil back today

and legs for the first time in over 6 months (yeah, i've been slack)- I didn't do shit, and I can tell I'm still gonna be sore in the morning

I had to leave early though, because I started feeling sick again


oh, and I saw aaprior there getting ripped- she probably saw me doing my pussy squats

seriously, 70% body weight 12 times for the final set... pretty weak...

10/30/2008 9:28:21 PM

^ LOL I'm lifting on like 50grams of carbs a day (which is depressing) I'm surprised you aren't calling me the wimp.

10/30/2008 9:59:11 PM

shredded!

10/30/2008 10:19:09 PM

WIMP!

10/30/2008 10:20:25 PM

Triceps:

60min mixed cardio

5x15 Single Arm Cable Pulldowns
5x15 Dual Arm Cable Pushdowns
5x15 Incline Skullcrushers
5x15 Close Grip Benchpress
5x15 Single Arm Overhead Raises
5x15 Dips

5x20 Leg Lifts
5x20 Weighted Crunches

I've gained ~5lbs in the past 2 weeks, I really hope it's mass and not fat

10/31/2008 3:37:43 PM

it about has to be...


i gained weight... then lost it then gained then lost then gained then lost .. and i was eating a consistent diet with a consistent routine



so i think i went... more muscle less fat... repeat.

10/31/2008 4:34:57 PM

shoulders and triceps... and i'm contemplating not going out and getting drunk tonite

10/31/2008 4:46:17 PM

yeah i'm getting ready to be gymward bound

10/31/2008 4:47:25 PM

yay i didnt drink tonight, only cheated with a few bits of candy ....GET RIPPED

11/1/2008 3:01:47 AM

Triceps!

Note: Strawberry Flavored Muscle Milk = blows ass. It was tough downing that shit. I wish I had gotten chocolate or something else...

Barbell Skullcrushers + close wrist presses combo
3x12x30lbs
3x12x40
3x12x50
Dumbbell Skullcrushers
15lbsx15
20x15
25x15
Tricep Press
85lbsx15
100x15
115x15
Angled Pulldowns
35lbsx15
42.5x15
50x15
Rope Pulldowns
15lbsx40
20x30
25x20
30x15
Dips: 3x10

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

Cooldown: Bike 22min (200cals)


Cut down on the cardio a bit, I hurt my leg running last week

11/1/2008 1:59:34 PM

I've got a 5K I'm running for my sister's organization on Nov 15th in Chapel Hill so I decided this month I'd switch it up from cardio on the machines to jogging indoor/outdoor...so I did my first mile while wearing a HR monitor and my god, I thought I'd be lower...I ran a 7min30sec mile at a constant 170 HR, I was hoping my HR would be lower but I suppose 7min30sec is probably the best I could do...may have to take it to 10min miles to stay in my 140HR...I figured 60min of machine cardio over the past 3 weeks would give me better stamina than that....I've ran 5ks in the past but i would average around 9 min/mile...I'm hoping to go for 8min/mile avg this time around...no worse than 25min for the full 5k. Anywho...

Shoulders:

7.5min mile jog @ 170 HR

5x15 Arnold Press
5x15 BB Shrugs
5x15 Rear Delt Cable Extensions
5x15 Front Raises
5x15 Side Raises
5x15 Rear Raises

5x20 Weighted Decline Crunches
5x20 Leg Lifts
6x30sec TVA Vacuums(these fucking hurt!)

10min mile @ 130 HR
10min Stairmaster @ 150 HR

absolutely destroyed myself today...feels great

11/2/2008 7:53:53 PM

threw the football around with a friend for about an hour

good times

11/2/2008 8:21:01 PM

I drank a bunch on saturday night, and the next day i weighed in 5lbs lighter than the day before, lol, i was at 218.5

maybe i should drink more and lose 10lbs

11/3/2008 11:22:03 AM

same 500+ ab exercises i do erry mornin

and i'll probably hit the gym for back shoulders chest and arms later..

11/3/2008 11:25:11 AM

Biceps:

50 min mixed cardio

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

5x20 Leg Lifts
5x20 Weighted Decline Crunches

5x20 Forearm Wrist Curls

11/3/2008 3:12:07 PM

Ran 3 miles at lunch

11/3/2008 3:40:35 PM

Did some eliptical for 30 mins. kinda slack but haven't gone to the gym for over a month. luckily I still weigh the same. although I prob. lost muscle and gained fat

11/3/2008 5:26:38 PM

so ive been eating alllllll the time and taking in more protein than ever

i took about two weeks there going without weighing myself

instead of gaining the 5 pounds i wanted i have ended up LOSING 23 pounds in two weeks!!!

and I have NO clue where I have lost it from and how...i feel healthy as they come and have more energy than ever....

i dont get it...hurt my feelings really

11/3/2008 10:30:36 PM

you don't look that big to begin with...how on earth do you lose 23lbs in 2 weeks....i call faulty scale...get a 2nd measure

11/4/2008 5:35:22 AM

23 lbs in 2 weeks? That is crazy, and unless you were significantly overweight I don't think that would likely. Maybe you have a tapeworm or something if you have been eating a lot. Like ^ said you don't look like you could weight much over 200 lbs max, so that would be well over 10% of your body weight in two weeks.

11/4/2008 5:45:12 AM

Had to curb my cardio today due to going to vote

Chest:

5x BB Bench, 135x15, 135x15, 205x5, 225x5, 245x3...I hate trying to max out
5x15 DB Flies
5x15 Incline DB Press
5x15 Incline DB Flies
5x15 Push-Ups
5x15 Cable Flies

5x20 Leg Lifts
5x20 Weighted Crunches
6x60sec TVA Vacuums

10 min cardio @ 140 BPM

11/4/2008 12:00:22 PM

Legs:

5x15 Squats
5x15 Leg Curls
5x15 Hamstring Extensions
5x15 Calf Extensions
5x15 Abductors
5x15 Adductors
5x15 Linear Leg Press

5x20 Leg Lifts
5x20 Decline Weighted Crunches

50min mixed 140 BPM cardio

11/5/2008 3:28:22 PM

yesterday I taught three classes in a row - cardioboxing, abs, raise the bar

I am so sore!

11/5/2008 4:15:02 PM

daily abs

11/5/2008 4:16:19 PM

My diet's been shit since haloween. I've used it as an excuse to eat massive amounts of candy, fast food, and even drank this weekend. I also haven't been in the gym since then.


Today, however, my diet is back in order, and I'll be in the weight room tonight.

11/5/2008 4:17:08 PM

i don't know what the hell i did to my leg, but i can't even walk without it hurting. i haven't done anything in about a week and it's driving me crazy. hopefully it'll be better by saturday :/

11/5/2008 4:32:36 PM