i made page 66

1/6/2009 2:28:35 PM

80min on the stairclimber this morning

i love that thing

hurt so goood

1/6/2009 4:17:28 PM

c'mon baby make it hurt so good
some times love don't feel like it should

you make it... hurt so good...

1/6/2009 9:09:35 PM

^^thats impressive just because you can go 80 minutes without being bored to death

1/6/2009 9:13:37 PM

i just read magazines the whole time

way faster and more entertaining than my 80min runs

music doesnt keep me as entertained as reading and i cant read while i run so stairclimber days are my favorite

1/6/2009 9:15:28 PM

30 min cardio 6am
20 min HIIT session 6pm

thinking about laying off the 30 min. cardio in the morning due to dodgeball season starting up tomorrow

1/6/2009 9:38:12 PM

ahaha wrong thread

1/6/2009 10:20:06 PM

I can't do the stairclimber, my feet go numb after about 20 minutes.

I weighed myself today and was pretty pumped, was worried that I was up around 200lbs. but weighed in at 192.5. woot.

Oh, and I ran my 5k loop in 21.55

[Edited on January 6, 2009 at 10:35 PM. Reason : k]

1/6/2009 10:28:52 PM

^awesome 5k time

I love the stairclimber too...its the only cardio machine that makes me sweat at my zone....all the others just feel like tedious work

1/7/2009 6:15:18 AM

See I don't so cardio by time I run by distance So the faster I go the quicker it's over !!!! That's why I can run a few 7:00 miles back to back. Cause it wastes less of my time

1/7/2009 8:20:42 AM

Yeah I do my runs by distance as well because I'm usually doing a loop from the Y. No 7 minute mile just yet, but when I was at my fastest I ran a 21.24 5k. Not bad for someone that used to be 260.

1/7/2009 8:53:43 AM

my personal best so far is 25:20....gonna run the 5k for special olympics as well as the polar plunge later this month...gonna aim for 24s

anywho...Leg/Lower Back Day

5x15 Squats
5x10 Rack Pulls
5x15 SLDLs
5x20 Calf Extensions
5x15 Linear Press

5x20 Cable Crunches
5x20 Hanging Leg Raises
30min 130BPM Cardio

wish I had more time...need to incorporate lunges/hamstring curls next time...gotta get adjusted to new semester schedule

1/7/2009 12:36:03 PM

Chest:

5x(15, 15, 15, 12, 11) DB Press
5x15 DB Flies
5x(15, 15, 15, 12, 10) Incline DB Press
5x15 Incline DB Flies
5x(15, 15, 15, 15, 12) Decline DB Press
5x15 Decline DB Flies

5x20 Cable Crunches
5x20x2 Oblique Cable Crunches

60min Mixed 140 BPM Cardio

felt sooo weak

1/8/2009 11:18:09 AM

10min bike (130cals)
10min treadmill (140cals)

Bench: 3x10x115,125,135
Incline: 3x10x90,100,110
Decline: 3x10x140,160,180
Fly: 3x12x115,130,145
Single Arm Cable Pulldowns: 3x10x15,15,17.5
Straight Bar Cable Pulldowns: 3x10x42.5,50,50
Wrist Curls: 3x10x30,40,40 ea. arm

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

1/8/2009 10:31:31 PM

Ran 9 miles in 1:11

1/8/2009 10:34:55 PM

Monday was ME Bench
Tues was DE Deads





DE bench

bench w/ bands+ weight, pullups, facepulls, shrugs, zottman curls, farmer's walks



[Edited on January 8, 2009 at 11:33 PM. Reason : ]

1/8/2009 11:26:23 PM

8 minute abs and disc golf lol

1/8/2009 11:28:22 PM

^^work me out yo

1/8/2009 11:30:04 PM

wut

1/8/2009 11:33:24 PM

1/8/2009 11:33:48 PM

first time back in the gym after a little break

murdered out my shoulders and traps

and had to deal with all the FAT out of shape moron resolutioners...I fuckin' hate january at the gym

1/8/2009 11:35:56 PM

^I was once a FAT out of shape moron resolutioners

i feel much empathy for those at least trying

1/9/2009 6:25:29 AM

Bought a Wii. It'll call me old, fat, and lazy.

1/9/2009 7:23:39 AM

holy hell i am definitely not working legs anymore this week!

40 laps free/breast/fly combo warm-up
40 minutes on the stairmaster
20 on the treadmill (2 8-minute miles, 4 minute walk to cooldown)

doing tricep and biceps at home later tonight.

1/9/2009 9:57:41 AM

12 oz. curls

1/9/2009 10:01:16 AM

i'm walking to class all the way out to thompkins today

1/9/2009 10:51:09 AM

i gotta get together with bitchplease...those exercises are intense...my kinda girl

45min 140 BPM cardio today. was too sore to lift...will do back tomorrow

I've been eating super ultra clean for the past 3 weeks in anticipation for the body fat scan on monday....hoping to be in the 16s

1/9/2009 2:51:05 PM

i lifted over break and got in long and intense workouts (about an hour and a half), often only doing basic lifts like barbell bench, tricep pushdowns, db flies and something else in a cobstant circuit. Now that im back and working out with a friend or two at a time, i dont feel like im getting the same intensity at all. we do like 3 lifts for one muscle group, 3 for another and call it a day.

also, obligatory new years resolution n00b statement

1/9/2009 3:36:34 PM

yea, i choose not to lift with a partner for that reason...peer pressure can work both ways in working out...if you feel like you should do more and the other guy/girl doesn't, you'll come up short...or if you need to go that extra mile, you'll push yourself....it's a two edged sword so one just needs to prioritize their workouts

1/9/2009 3:40:29 PM

Spin class

1/9/2009 6:06:37 PM

ME Squat

ME Squat w/ bands, barbell step ups, glute ham raises, defranco ab circuit (sprinter situps, v-ups, toe touches, hip thrusts), ab rollin' fun

1/9/2009 10:20:36 PM

Bullshitted. I'm wiped from this week so I just went in and did some fun stuff.

^I <3 Defranco

1/9/2009 10:35:27 PM

i'm currently eating 1 dozen doughnuts

1/9/2009 10:36:22 PM

This is my first real week in my westside template adventure, I toyed w/ it last week, trying to get used to the higher reps. I'm really starting to like it, but it's a love-hate, hahah.


Are you in between plans?

1/9/2009 10:38:49 PM

And I'm loving adding bands/chains. This is gunna be FUN

1/9/2009 10:42:44 PM

I haven't had a real plan in about 5 months. Monday starts week 1 on WS4SB again.

1/9/2009 11:15:24 PM

I want to change up my lifting program, but I'm still not sure what I want to switch to. I'm really tempted to try Dogg Crapp training just to see what it's all about. I had good results with HIIT in the past, and his method looks like a more refined application of HIIT.

1/9/2009 11:29:14 PM

I've got back into the habit of running again. This city is amazing for running outdoors- I get to run by the water 4-5 times a week now.

1/10/2009 9:44:54 AM

i went and did a back workout today.... my tri's are still sore from the other day though...

1/10/2009 9:46:35 AM

think i'm gonna walk a few miles on the treadmill and then go to cici's since my metabolism will be revved up

1/10/2009 3:58:44 PM

5x Pull-Up Sets(15-10-8-5-5)
5x15 Haney Shrugs
5x15 Yates Row
5x15 Close Grip Lat Pull-Downs
5x15 Single DB Rows

5x20 Cable Crunches w/ Swiss Ball
5x20 Weighted Oblique Crunches
5x20 Decline Medicine Ball Toss
5x10 Bench Pikes

no cardio

been trying handstand push-ups too, my balance sucks still so I gotta leave footprints all over the wall Hopefully I'll build up some strength/balance to be able to walk around everywhere on my hands, should be fun.

1/10/2009 4:10:22 PM

i've been too hungover to do anything today. i could hardly make it by at work.

i feel like a fatty .

1/10/2009 4:22:02 PM

5k. my feet hurt those sole inserts rubbed me funny at about 2.75 miles

1/10/2009 4:24:01 PM

not much. I spent an hour on the eliptical and I did some ab work.

1/10/2009 4:25:46 PM

took a vitamin pill

1/10/2009 7:14:42 PM

Arms!

5x Blaster Supersets
5x15 Concentration Curls
5x10-Failure Negative Concentration Curls
5x15 Incline Skullcrushers
5x15 Tricep Cable Extensions
5x10-Failure Negative Tricep Cable Extensions

5x20 Cable Crunches
5x20 Cable Oblique Crunches
5x20 Hanging Leg Lifts

50min 140BPM Cardio

on the negatives: I had never done them in the past but wow...what a workout...absolutely tore me up, I was expecting to do at least 15 on each set and could only must 10 for the first few sets and almost dropped the weights on the final sets...great exercises...hopefully they'll get me sore

1/11/2009 3:06:03 PM

couldn't do anything too intense today i'm so mad that i went out two nights in a row. i feel like i've set myself back two weeks

today i swam for about an hour and a half, alternating strokes again. i'm gonna pull out my yoga ball and do some ab work.

1/11/2009 3:53:14 PM

Company Mill Trail at Umstead.

1/11/2009 4:36:52 PM

Elliptical, then worked out legs and ass, then stretched and crunched.

1/11/2009 4:47:25 PM

8X2 315 speed squats @ 1/2 1rep max on a box, exremely wide stance, making sure my hip flexors flex in order to break the eccentric/concentric chain

1X450 full squat, natural stance, as fast as humanly possible

4X6 romanian dead lifts @ 315
3X10 superset leg curl/extention 200

4X20 back hypers with 100 lb plate
4X20 machine back hypers (whatever is the highest setting, who cares, it's a machine)

WESTSIDE!

1/11/2009 4:53:28 PM