62

Nothin' today but bwn'n

11/16/2008 9:15:55 PM

ran the half marathon in richmond this weekend, pretty intense

11/16/2008 10:27:59 PM

50 min jog @ 130-140 BPM ~4.25 miles...so boring zzz

Biceps:

5x Blasters
5x15 Concentration Curls
5x15 Hammer Curls
5x15 Dual Cable Curls
5x15 Seated Concentration Curls
5x15 Reverse Grip Bicep Curls

5x20 Leg Lifts
5x20 Weighted Decline Crunches
6x60 second TVA Vacuums on a Bosu Ball

11/17/2008 3:15:06 PM

90 minutes / few miles in the pool

11/17/2008 3:16:10 PM

SHOCK WEEK!
Cardio Edition

15 minute spurts on the elliptical (2x, 20/25) and treadmill (5.5 mph, I suck)
Light reps on all upper body exercises and some leg deals.

11/17/2008 7:44:50 PM

Yesterday...

Power Squat
Pull Ups
45 Degree Back Raise
Hammer Strength Row
Shrugs

The power squat is an awesome piece of equipment.

11/17/2008 7:49:29 PM

ran a lot

11/17/2008 7:50:38 PM

ate less

11/17/2008 7:50:51 PM

power squat?

I should just google it.


Felt off today. I did my CF and oly warm up and I just wasn't feeling it. So, i proceded to do a bunch of bodyweight junk (worked on getting planch pu's, worked on lever pullups, HSPU's, L sits, weighted pushups, pullups, pistols). No rhyme or reason.

11/18/2008 12:05:40 AM

Chest:

5x15 Flat DB Press
5x15 Flat DB Flies
5x15 Incline DB Press
5x15 Incline DB Flies
5x15 Decline DB Press
5x15 Decline Cable Flies

5x20 Weighted Decline Crunches
5x20 Leg Lifts(2 sets hanging)
6x60sec TVA Vacuums on a BOSU Ball

55 min jog @ 130-140 BPM

11/18/2008 1:18:10 PM

Quote :

"Felt off today. I did my CF and oly warm up and I just wasn't feeling it. So, i proceded to do a bunch of bodyweight junk (worked on getting planch pu's, worked on lever pullups, HSPU's, L sits, weighted pushups, pullups, pistols). No rhyme or reason."

I hate days like these.

11/18/2008 1:19:30 PM

45min on the stairmaster this morning

i love that thing

11/18/2008 1:20:00 PM

walked two miles-damn it's cold!

11/18/2008 1:21:35 PM

Legs:

60 min mixed cardio @ 130 BPM

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

5x20 Leg Lifts
5x20 Weighted Decline Crunches

11/19/2008 3:15:54 PM

Back:

No Cardio

5x Pull-Ups(15, 12, 10, 9, 8)
5x15 Yates Rows
5x15 Haney Shrugs
5x15 Close-Grip Lat Pull-downs
5x15 DB Rows
5x10 SLDL(first time i've ever done DL)
5x20 Weighted Hyperextensions

5x20 Leg Lifts(2 Hanging)
5x20 Weighted Decline Crunches
5x60sec TVA Vacuums on a BOSU Ball

11/20/2008 11:32:06 AM

i've been pretty sick lately, so no working out for me till this crap all goes away.


on a good note, tho, my weight is down another 3lbs. I'm at 220 today, mostly thanks to all the soup and healthy stuff I've been eating to try and get better. No burgers, fries, pizza, etc.

11/20/2008 11:34:39 AM

Triceps:

5x15 Dips
5x15-12 CGBP
5x15 Incline Skullcrushers
5x15 Overhead DB Raises
5x15 Both Arms Cable Pushdowns
5x15-13 Single Arm Cable Pulldowns

5x20 Leg Lifts
5x20 Weighted Decline Crunches

45min jog @ 120 BPM...soooo slow & boring...worked the TVA though

11/21/2008 4:21:20 PM

i lifted for 2 hours today

didn't mean to be there that long, but I guess I had more make up work to do than I thought

11/21/2008 7:00:48 PM

rest day

37min jog @ 120bpm outdoors...brrrr

11/22/2008 10:11:43 AM

FYI, the smoothie joint on the first floor of the rec center has Muscle Milk, and if you have a meal plan you can use it to buy them. With a typical meal, you can get either a Muscle Milk + cereal bar, or a protein bar + vitamin water.

Wish I knew about this earlier.

11/24/2008 1:40:29 AM

Woke up for a jog at 5 am.

11/24/2008 8:20:15 AM

took sunday off for no reason....and i pigged out...tsk tsk

punished myself today:

50min jog on an empty stomach, did some HIIT for 9 minutes inside the jog, other than that, 130 BPM avg.

Mixed day as I prepare for holiday weekend:

5x15 Squats
5x5 Rack Pulls
5x10(each leg) Lunges
5x15 Arnold Press
5x15 Shrugs

5x20 Weighted Decline Crunches
5x20 Hanging Leg Lifts

11/24/2008 3:15:15 PM

Heavy lifting shock week.

Today I did upper body, except for my forearms and obliques. Sigh.

11/25/2008 1:02:48 AM

Chest:

5x15 Flat DB Bench
5x15 Flat DB Flies
5x15 Incline DB Bench
5x15 Incline DB Flies
5x15 Decline DB Bench
5x15 Decline DB Flies

5x20 Weighted Decline Crunches
5x20 Hanging Leg Lifts
6x60sec TVA Vacuums on a BOSU ball

40min mixed 120 BPM cardio

starting my first cut on black friday...time to stock up on almonds/cashews

11/25/2008 1:00:44 PM

Wow, how much can you bench press (1 rep max and 10 rep max?)

11/25/2008 1:04:36 PM

Depletion Workout (look up Ultimate Diet 2.0 if you're curious)

BOSU/MB Crunch
+20x15/15/15

KB Swing
24kgx15/15

Assisted Muscle-Ups
x15/15/10 + 7 Unassisted

DB Walking Lunges + Curl
20x20/20/20

Chin-Ups
x15/15/15

Ring Dips
x15/15/15

Leg Ext.
105x15/15/15

Leg Curl
95x15/15/15

DB Incline Bench
50x15/15
45x14

Machine Fly
70x20
85x15

Machine Row
110x15/15/15

(Kinesis Wall) Rear Delt Fly
Setting 2 x15/15

Seated Machine Leg Press
170x15
175x15/15

BB Burpee + Squat Thruster (holy hell...suck)
50x17


No clients tonight

I plan on taking Pilates and Spin Class tonight instead

[Edited on November 25, 2008 at 1:09 PM. Reason : ]

11/25/2008 1:07:58 PM

Quote :

"Wow, how much can you bench press (1 rep max and 10 rep max?)"

I haven't maxed out in a while since i'm on this 5x15 routine, i stick with DBs more often, right now i'm using 60 DBs for the flat bench and 50 for the incline/decline, but last time I did flat BB bench, i was able to do 205x10 and 245x2, i prefer DBs though...i should try to find my max one of these weeks with the big boy DBs in the old gym...the new gym only has 65lb max...would look awesome to do 100s a few times

11/25/2008 1:18:21 PM

^ baller.

If you're gaining muscle, how many excess calories should one consume?

I've been told that the human body can only gain 0.5 pounds of muscle per week, which would ostensibly be 250 calories per day, assuming one pound of muscle calories = one pound of fat calories.

11/27/2008 11:08:47 PM

are you trying to gain strength, get toned, or just get bulky?


personally, I'd suggest checking out bodybuilders.com.... they have alot of good articles worth reading that can help you figure out exactly what you are trying to do and point you in the right direction

11/27/2008 11:14:54 PM

i think tww should have a workout/general fitness section


seriously

11/27/2008 11:23:04 PM

i could see them trying to join it with the sports section- which would be a total mistake

11/27/2008 11:24:37 PM

yeah, thats the problem, i realize that though it sounds good in my mind, there is probably a reason it hasnt been done

however, i think it would be cool if there was a working section devoted to general health/lifting/etc

11/27/2008 11:28:28 PM

Quote :

"are you trying to gain strength, get toned, or just get bulky? personally, I'd suggest checking out bodybuilders.com.... they have alot of good articles worth reading that can help you figure out exactly what you are trying to do and point you in the right direction"

Right now, I'm focusing on slimming down first, which requires negative calories, but down the road, I am interested in increased muscle size and strength, with strength being more important.

11/27/2008 11:30:22 PM

for what it's worth, it's easier to go in the opposite direction


i'm personally going for complete strength/muscle mass right now, and I'm ok if I gain a net 10-20 lbs... i'm not gonna start worrying about cutting weight until around feburary. at that point, i'll start doing higher rep and less sets with more exercises per individual workout


regardless, i still suggest checking out that website

11/27/2008 11:33:03 PM

I will and thanks for the advice!

11/27/2008 11:34:17 PM

slimming down is more about diet.. like bio said, read that site. there's more info on there than you can imagine.

11/27/2008 11:35:22 PM

^^thats what ive been doing for the past month and a half or so, gone from 182 average to around 195+, shooting for 200-205 before cutting

11/27/2008 11:35:57 PM

i was 225 and got down to a much larger 195-8 depending on food and water intake and exhaust

11/28/2008 12:53:27 AM

drank wine instead of beer

11/28/2008 1:03:30 AM

I ate like 6000 calories and still feel bloated hours later

the thread didn't specify which shape, in this case I'm getting into the shape known as rotund

11/28/2008 1:10:40 AM

I second the bulk, then cut.


wed... Dead, back squat, bench, pullups, dips

My right knee is giving me some pain. I may have to scrap my plan for a bit, and go full body -no oly, w/ more unilateral leg movements for a bit. It could be a fun change of pace.

today, bodyweight shit.

11/28/2008 1:18:07 AM

whenever I workout I bulk up super fast, problem is I hate working out just for the sake of working out, I bet bored as shit after about 3 weeks. And I am lazy in a weird way. Not lazy about the actual workout, i just hate having to take another shower that day, or having to get up early, and doing extra laundry etc.

11/28/2008 1:20:06 AM

That sounds like a load of bullshit to me.

You just instantly gain 10lbs of lean body mass by working out a few times, huh?

[Edited on November 28, 2008 at 1:31 AM. Reason : v ]

11/28/2008 1:31:05 AM

I never said 10 lbs... but I do get results really fast, but then I get bored


ask SchndlrsFist, we worked out for years and it would always piss him off so much

[Edited on November 28, 2008 at 1:35 AM. Reason : d]

11/28/2008 1:34:56 AM

WHAT? So what are you basing "results" on? Do you gain lean mass? Thats what "bulk" means.

11/28/2008 1:41:35 AM

god dammit, I didnt get on a scale every 5 minutes and keep a chart going... I got bigger, and it was muscle

god you are weird... why even question it? its not like i am saying "I have a billion dollars", "I invented carbon" I have no idea what I would gain by lying about this, what would be the point?

[Edited on November 28, 2008 at 1:44 AM. Reason : d]

11/28/2008 1:42:55 AM

nm dude, it's useless



let the idiocy carry on

[Edited on November 28, 2008 at 1:53 AM. Reason : ]

11/28/2008 1:50:56 AM

ok, you got me, I shrink when I work out, you caught my completely pointless lie. Jesus, are you 7?


I like the color green.


fuck, I dont, I really like blue, shit!

[Edited on November 28, 2008 at 2:01 AM. Reason : f]

11/28/2008 1:59:58 AM

I did 120 push ups to warm up

3x12 Military presses with dumbbells
3x8 Regular Bench
3x10 Butterfly
3x8 Decline press

I jogged 2 miles to cool down.

11/28/2008 2:10:34 AM

Actually, I have a suspicion that is EXACTLY that. I'd bet that your gains are "visual" and have more to do w/ a drop in water retention and bodyfat. There may be some strength and maybe even muscle gains, that can be attributed to overcoming atrophy and some possible "beginner" gains.

[Edited on November 28, 2008 at 2:11 AM. Reason : b ]y

[Edited on November 28, 2008 at 2:12 AM. Reason : you edited the "shrinking" out. I don't think it's a lie, but rather a lack of understanding]

11/28/2008 2:10:50 AM