cardio and abs are today...

hopefully about an hour running would be nice

11/5/2008 4:42:48 PM

^same for me, but I probably won't get in an hour... probably more like 30 minutes

11/5/2008 4:47:21 PM

Squats, deads, bench, dips, pullups, L pullups, L sits, curls

I came very close to puking today.

11/5/2008 11:03:31 PM

Back:

5 Sets of Pull-Ups (15-7)
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 Decline Crunches

60 min mixed 140 BPM cardio

11/6/2008 3:33:05 PM

more people need to be getting in shape!

Triceps:

5x15 Single Arm Cable Pulldowns
5x15 Both Arm Cable Pushdowns
5x15 Incline Skullcrushers
5x15 Close Grip Bench Press
5x15 Single Arm Overhead Raises
5x15 Dips

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

50min mixed 140 BPM cardio

11/7/2008 2:27:12 PM

Getting ready to head out in about 15

11/7/2008 2:29:24 PM

porcha makes me feel weak

11/7/2008 2:37:44 PM

I ate a dozen doughnuts, drank 4 beers and took a nap. I can feel myself getting healthier.

11/7/2008 2:38:47 PM

Chest and Triceps...Thinking about doing a 5k on row machine and abs because I pulled some tendons in my foot.

11/7/2008 2:48:29 PM

Squatted x embarrassed
3x3 Hammer Strength Jammers
3x10 Step ups
4x6 Pin DL's
Weighted SU/PU

11/7/2008 4:33:28 PM

today is a "friday workout" (which means arms are the focus)

and some back

and best of all, some shoulder horn!!

11/7/2008 5:17:31 PM

went to a personal training clinic and learned a bunch of new exercises with medicine balls and stability balls, then taught yoga

11/7/2008 5:46:37 PM

ran the 3 miles or so around Lake Johnson...man I hate running

11/7/2008 5:47:33 PM

Squat - 4x6 Reps
Leg Press - 4x6 Reps
Leg Extensions - 4x6 Reps
Deadlifts - 4x6 Reps
Calf Raise - max Reps

11/7/2008 5:53:23 PM

^^^Do you still have mine?

11/7/2008 6:06:21 PM

didnt do dead lifts, my make believe hernia didnt act up today so i didnt wanna risk that, just did 6x6 instead of everything and cant walk due to it

but i feel great

11/7/2008 9:01:09 PM

normal routine, reppin 210 on bench now. Planning to start incline bench in a week or so for my chest and been working more pull up work into my routine as well.

11/7/2008 9:03:13 PM

Upper body day with 30 minute on the treadmill and 30 on elliptical.

It sucked at first when I was on the chest machine and couldn't do more than 180 twice, then an hour later, I did 205 10 times. I think I'll break up my workouts more often.

11/7/2008 9:04:47 PM

5x5 1x3 1x8 Barbell Squat
5x5 1x3 1x8 Barbell Row
5x5 1x3 1x8 Dumbbell Bench
3x6 Dips

11/7/2008 10:07:31 PM

[Edited on November 7, 2008 at 10:09 PM. Reason : .]

11/7/2008 10:08:48 PM

bench, hang cleans, box squats, glute ham raises, L dips, L pullups

11/7/2008 10:12:32 PM

Quote :

"and best of all, some shoulder horn!! "

I don't know why anyone would do this.

11/8/2008 11:32:16 AM

it's great for shoulder muscles you never really focus on or isolate (really gets the rotater cuff muscles)


don't bash it until you try it... everyone I've showed it to has fallen in love with it

[Edited on November 8, 2008 at 11:38 AM. Reason : use]

11/8/2008 11:33:52 AM

Friday: Arms!! Holy Crap today was rough

Warmup 6min bike 75cals

Dumbbell Chest Presses 3x10 (25,30,25lbs)
Standing Dumbbell Presses 3x12x20
Overhead Tricep Extensions 3x12x20

Single Arm Cable Pulldowns 3x10 (15,20,20lbs) each arm
Dips 3x12
Bicep Curls 3x12 (20,22.5,25lbs)

Barbell Bicep Curls standing balanced on half medicine ball 3x12x40 (50 last set)
Flat Tricep Skullcrushers 2x12x12.5, 1x15x15
Rubber Band Rope Bicep Curls 3x15
Outward Extended Band Bicep Curls 3x10

Tricep Press 2x15 (100, 120 lbs)

Cooldown: Bike 20min (175cals)


Saturday: Bike 60min (615cals)

11/8/2008 8:06:01 PM

foam rolled, worked on gymnastics derived stuff, did some bodyweight work, sprints on the rowwer, foam rolled, stretched, almost passed out in the steam room, and shower

11/8/2008 8:27:23 PM

drank beer, ate fries, chips, and a burger

11/8/2008 8:37:55 PM

I had steak, potatoes au gratin, asparagus, and milk

11/8/2008 8:40:03 PM

4 sets incline press.
4 sets dumbell press.
4 sets cable flys.
3 sets weighted dips.
3 sets dumbell curls.
3 sets barbell curls.
3 sets pulley curls.

11/9/2008 11:24:59 AM

ran 3 miles

11/9/2008 12:37:04 PM

did jack shit over the weekend and pigged out hardcore saturday

11/9/2008 8:20:09 PM

we biked 8 miles today

11/9/2008 8:27:07 PM

Got fat

11/9/2008 8:27:34 PM

hashed 5 miles

11/9/2008 8:55:07 PM

didn't get to do shoulders sunday so i replaced biceps with shoulders today:

Shoulders:

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

5x20 Leg Lifts
5x20 Weighted Decline Crunches

50min mixed 140 BPM cardio

11/10/2008 3:16:26 PM

gonna rock some shoulders and legs

11/10/2008 3:53:44 PM

I get tired after I take a multivitamin. Is there any reason for this?

11/10/2008 4:16:41 PM

SNATCH DAY!

11/11/2008 12:16:04 AM

^^no....thats not normal

11/11/2008 12:21:23 AM

Blasted the chest today:

2x10x185, 5x205, 5x225, 3x245, 2x15x135 Flat Bench
5x15 DB Flies
5x15 Incline DB Press
5x15 Incline DB Flies
5x15 Push-Ups
5x15 Cable Flies

5x20 Leg Lifts
5x20 Ball Toss Ab Machine Thingy
7x60 sec TVA Vacuums

20min mixed cardio

11/11/2008 11:59:08 AM

well yesterday- ok to start working out. did like 1500-2000meters with masters swimming. gotta take it easy for now.

11/11/2008 12:34:09 PM

i benchpressed 2000 pounds

gotta take it easy today

11/11/2008 12:35:12 PM

start the 6th round of my split for a 12 week DC blast tonight. the weight has gotten out of control and the next two weeks aren't going to be fun!

11/11/2008 12:56:06 PM

Annihilated my legs today:

Jogged 3 miles in 25:15 on the indoor track...then walked to the outdoor track and jogged a 9 min mile.

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

5x20 Leg Lifts
5x20 Weighted Decline Crunches

20 min mixed 140 BPM cardio

[Edited on November 12, 2008 at 3:37 PM. Reason : .]

11/12/2008 3:36:52 PM

clean and jerks!

and some warmup and accessory shit.

11/12/2008 10:23:14 PM

Da Back:

5 Sets of Pull-Ups(15, 12, 10, 9, 8)
5x15 Haney Shrugs
5x15 Bent BB Rows
5x15 Close Grip Lat Pulldowns
5x15 Single DB Rows
5x20 Back Extension Machine
5x20 Lower Back Extension Free Weights

5x20 Weighted Decline Crunches
5x20 Leg Lifts(1 set hanging!)
5x60sec TVA Vacuums while on an upside down BOSU ball...extreme!

no cardio...got a bad blister from my 3 mile jog on weds and I've got a 5k to run on Saturday...that's what I get for doing all machine cardio for a month

11/13/2008 12:20:50 PM

Ran 3 miles.

Stretched some.

[Edited on November 13, 2008 at 10:16 PM. Reason : A]

11/13/2008 10:16:18 PM

deads, back squat, bench, pullups, cable curls

CFWU

tried not to throw up

11/14/2008 9:41:00 PM

didn't do shit friday...ran the Eve Carson 5K this morning in chapel hill in 25:20...and going to the football game this afternoon...so no working out again today!

11/15/2008 12:46:53 PM

Shoulders:

20 minutes cardio on the machines

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

5x20 Leg Lifts
5x20 Weighted Decline Crunches
6x60sec TVA Vacuums on a Bosu Ball

40 min light jog at 130-140 BPM....so boring....came out to ~11min/mile...running faster for the same distance is alot easier imo

gotta get prepared for Keto!

11/16/2008 8:22:46 PM

Ran the Old Reliable 10k today.

11/16/2008 8:54:24 PM