i masturbated for four hours

1/11/2009 4:53:46 PM

did you switch hands

1/11/2009 4:54:25 PM

jack shit, todays been my lazy day

and even though i planned on it being a lazy day, i still feel guilty

1/11/2009 4:55:42 PM

^^ yeah otherwise it starts leaning

1/11/2009 4:57:46 PM

I went and played pick up soccer!

1/11/2009 4:59:12 PM

Free Body Fat & Blood Pressure Scans today at the Fitness Center from 12pm-2pm. Be sure to go!

Anyone else doing the free personal trainer certification course offered by the Fitness Center? It's from 3pm-5pm T/Th starting the 20th.

1/12/2009 6:22:06 AM

5x5 Cleans(95-115-135-145-155)...was so scared to do cleans...bad back...felt fine though...may incorporate them into my 5x15 full body day

5x20 Cable Crunches
5x20 Cable Oblique Crunches
5x20 Weighted Decline Crunches

30min cardio @ 140 BPM

1/12/2009 1:51:38 PM

^is that certification to work just at state's gym or any of them?

1/12/2009 1:58:21 PM

i worked out 6 days mon-sat last week

mon/wed/fri - lift the weights

tue/thr/sat - ran 1 hour

going to have another good workout week this week

1/12/2009 2:58:00 PM

Going to spin class at 5:30, might lift weights afterwards but undecided at the current time.

1/12/2009 2:59:31 PM

Quote :

"^is that certification to work just at state's gym or any of them?"

This non-credit instructional class is a semester-long course that
> provides potential personal trainers with the information, instruction,
> education, and experience needed to become safe and effective personal
> trainers at NC State. This class will prepare you to take the American
> Council on Exercise (ACE) national certified personal trainer exam.
>
>
> Classes will meet on Tuesdays and Thursdays from Jan. 20-Feb. 26 from
> 3:00-4:30 PM in the Fitness Conference Room. In addition, from Mar. 10-
> Apr. 23 there will be practical session from 3:00-4:30 PM in Studio D,
> located in the Carmichael Recreation Center. The course lasts 10-12 weeks.
> It will consist of 6-8 weeks of lecture, with the remaining time spent on
> practical experience.
>
> If you are interested in becoming a Personal Trainer or Group Fitness
> Instructor, please contact Natalie O'Farrell, Assistant Director - Fitness
> at 919-513-8133 or natalie_ofarrell@ncsu.edu.

1/12/2009 7:10:06 PM

Not shit, wasn't feeling it, and ran out of time today.

1/12/2009 11:11:46 PM

was going to do my full body "300" WO but instead went to my shoulders which I hadn't devoted a day to in a few weeks

5x15 Standing Military Press
5x15 Shrugs
5x15 Rear Delt Cable Extensions
5x15 Front Raises on a BOSU Ball
5x15 Lateral Raises on a BOSU Ball
5x15 Rear Raises

5x20 Cable Crunches
5x20 Cable Oblique Crunches
5x10 Leg Pikes
6x30second Vacuums

50min mixed cardio @ 130 BPM
10min rowing @ 170 BPM

1/13/2009 11:29:28 AM

QUESTION :

didn't want to make a thread about it but what do you guys eat b4 working out. I just feel I am more tired and wish I had more energy to run longer etc. I've always had crappy endurance but I want to eat/drink something that is going to make me spaztic at the gym but not kill my heart.

thanks

1/13/2009 11:49:06 AM

when i used to focus on preworkout vs postworkout diet, i remember i would have a protein shake before hand that was high in carbs ... although I don't know what your ultimate goal was (at that point I was going in to lift for about 1.5+ hours)

1/13/2009 11:52:28 AM

I use to do protein after workouts to build lean muscle. I dunno if I am right. haven't tried it b4 a work out didn't think it would give you energy. and for running like 1hr 20-30 mins instead of stopping at 40 or 50 mins.

1/13/2009 12:10:29 PM

you definitely want to consume some protein after lifting and before any long session of cardio else you run the risk of catabolism

when I was bulking, I'd consume 1-2 shakes pre workout along with a low GI carb like whole grain bread etc...now I'm taking a nitric oxide 30-45min before lifting then sipping on a creatine drink throughout the lifts and then eating 40g low gi carbs and 58g protein + 1 tsp glutamine post workout...perform my 40-60minutes of cardio and eat 20g of a high GI carb. I likely end up compromising my gains by overtraining and then not consuming enough to properly refuel but I'm happy with where I am going.

most people will just sip an easily digested carb to keep them fueled throughout the workouts...i.e gatorade...then finish up with the protein and more easy carbs like a banana + whole grain something

1/13/2009 1:07:45 PM

Did a lame class at the Y for 45 minutes today, honestly I don't think my HR got above 120.

Going to run my 5k loop after work, hopefully get under my time last week of 21'55

1/13/2009 2:37:30 PM

I gained 5 lbs since Thxgiving . Gotta work that off.

1/13/2009 3:34:03 PM

Air Force PT 3 times a week with the squadron....
Yea I know... it's a joke... ~50 pushups, ~50 situps, some jumping jacks, and other random light exercises for about 30 minutes... then 30 minutes on a treadmill...

1/13/2009 3:35:51 PM

hot yoga

1/13/2009 6:01:15 PM

started my first week of circuit training...first time i've lifted weights since 2001

i had a good reason though - fucked up back

1/13/2009 6:15:07 PM

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

got a lot better work out after drinking lots of coke 0 didn't try the protein shake before though. burned about 200-300 more cals then i usually do b/c i had energy.

1/13/2009 8:16:05 PM

i read new moon while i ran/walked on the treadmill
jacob black :swoon:

1/13/2009 9:13:35 PM

Legs today for the first time since sometime before christmas (ouch)

sqaut, leg press, deads

I probably wont be able to move tomorro

1/13/2009 11:25:28 PM

back and bi day

various lifts over the course of a little more than an hour, followed by a quick mile jog since its cutting season now

1/13/2009 11:34:16 PM

^cuttin' is for fatties

1/13/2009 11:38:45 PM

Quote :

"Did a lame class at the Y for 45 minutes today, honestly I don't think my HR got above 120. Going to run my 5k loop after work, hopefully get under my time last week of 21'55"

Ended up running in 21'51 this time, down four seconds but probably lost about 25 seconds while waiting at a traffic light, so if I estimated I would say without the stop I would've ran it in about 21'40 seeing as I got a little bit of a breather while stopped at the light.

1/14/2009 11:57:05 AM

i need a consistent work out partner

one can only go on 2 days, one and one, and the other goes for 2 days then is like omg I NEED A BREAK

wtf people

1/14/2009 2:16:18 PM

Are you not motivated enough to go by yourself on the days when you don't have a partner?

1/14/2009 2:22:22 PM

no actually I have no problem going alone.

It just irritates me that people agree to go the gym, then half ass it. I do like doing cardio and abs with a partner though. But no, I don't sit on my ass if no one goes with me.

[Edited on January 14, 2009 at 2:26 PM. Reason : fixing to go right now, matta fact]

1/14/2009 2:26:00 PM

Legs:

5x15 Squats
5x15 Lunges
5x10 Dead Lifts
5x10 Rack Pulls
5x10 Calf Extensions

5x20 Decline Medicine Ball Toss
5x20 Cable Crunches
5x20 Cable Oblique Crunches

no cardio

1/14/2009 10:53:36 PM

Chest and Tri's

then a small (very small) ab routine

1/15/2009 12:53:30 AM

jump-squat to squat thrust
walking dead-lift
push-up/pull-up ladder
medicine ball bicycle ab routin

30 minutes on treadmill.

1/15/2009 12:58:54 AM

Chest:

BB Bench - 135x15x2, 185x10, 205x5, 225x5, 245x3
5x15 DB Flies
Incline BB Bench - 135x15x2, 165x10, 185x5x2
5x15 Incline DB Flies
5x10 Bar Dips
5x15 Decline Cable Flies
5x15 Decline Push-Ups

5x20 Cable Crunches
5x20 Cable Oblqiue Crunches
5x20 Hanging Leg Lifts

60min 130 BPM cardio

1/15/2009 1:12:09 PM

chest and back variations for an hour

1/15/2009 1:13:20 PM

1:30 on the bike

Alternating sets of leg press:
(20x90, 5x350) x 3 sets

3x12 Pullups
3x40 Unweighted calf raises
4x10 Dips (focusing on triceps rather than chest)
3x10 Incline Bench

Pyramid set of weighted cable crunches:
20,10,5,5,10,20 (with sets of flutter kicks between the 10-5, 5-10 sets)

1/15/2009 3:46:47 PM

Spin class yesterday, running about 8 tonight.

1/15/2009 3:54:22 PM

ran two miles, lifted for an hour

1/15/2009 5:00:04 PM

Favorite day of the week: Back Day!

5 Sets of Pull-Ups(13-10-8-8-7)
5x15 Haney Shrugs
5x15 Yates Row
5x15 Close Grip Lat Pull-Downs
5x15 Low T-Bar Row
5x15 DB Row
5x20 Hyperextensions
5x15 Good Mornings

no cardio/core yet....was planning on doing it with my client

no gym for the next 3 days...going to rest on saturday then do 2x full body bodyweight exercises...should be interesting...I also got the Iron Gym pull-up bar for xmas...can do a ton of good work with that

1/16/2009 1:43:28 PM

^I got one for Christmas too, that thing is pretty awesome for it's simplicity, any you can use it for deeper pushups too

1/16/2009 3:35:23 PM

2+ miles of swimming on fast intervals (averaging total including rest 100 yards every 1:40 or quicker, actual swimming pace is closer to <1:20) will burn 900 - 1k calories.

1/16/2009 3:54:31 PM

well my cheat meal turned into a cheat day

oh well, last week of carbs before my CKD EC stack!

No gym open today...had to use the iron gym for all my workouts this morning

75x mixed grip pull-ups
75x mixed position push-ups
50x ninja pull-ups
50x bench dips

no cardio, no core maybe later in the day

1/19/2009 9:02:24 AM

took a rest day today

been pretty much doing Crossfit WOD exclusively lately...they're fast, since I'm working such a crazy number of hours out here, and they generally don't bother my bad shoulders. sometimes i'll supplement with some extra stuff on easy days.


yesterday:

ran 4 miles
bench press 2x10 reps
hang power cleans 7x1 rep


2 days ago:

overhead squats, 5x3 reps
3x20 decline sit-ups



3 days ago:

For time:
155 pound Power clean 15 reps
30 dips
155 pound Power clean 12 reps
24 dips
155 pound Power clean 9 reps
18 dips
155 pound Power clean 6 reps
12 dips
155 pound Power clean 3 reps
6 dips



4 days ago:

For time:
30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling
Pull-ups


(virtual shoveling is a crossfit-dreamed up exercise where you load an olympic bar with a 45-lb plate on just one side, then hold it like a shovel and raise it back and forth over a 2' high obstruction--we used a big road cone. back and forth equals one rep...we switched sides halfway through each set.



5 days ago:

front squats, 5x5 reps





[Edited on January 19, 2009 at 3:04 PM. Reason : asdf]

[Edited on January 19, 2009 at 3:07 PM. Reason : gonna start trying to log workouts in here...keep myself focused.]

1/19/2009 2:58:41 PM

yesterday i ran 13.1 miles

1/19/2009 3:40:30 PM

13? holy shit

1/19/2009 3:41:23 PM

starting tomorrow esp if im snowed in

1/19/2009 9:21:51 PM

spin class and lifted weights.

I want to run tonight but it will be a gametime decision, I have things for my shoes that are basically like tire chains for your car...should be interesting...

1/20/2009 9:54:10 AM

thinking about treking through the snow to the gym

1/20/2009 10:06:02 AM

^rec center is open, regular gym isn't

Arms day:

5x Blasters Supersets(60x15, 50x12, 40x10)
5x15 Cable Concentration Curls
5x10-6 Negative Cable Concentration Curls
5x15 Incline Skullcrushers
5x15 Cable Tricep Extensions
5x10-6 Negative Cable Tricep Extensions
3x Arm Supersets(5x Chin-Ups, 5x Dips)

5x20 Cable Crunches
5x20 Cable Oblique Crunches
5x20 Weighted Decline Sit-Ups
5x30sec Stomach Vacuums

50min mixed cardio

1/20/2009 1:23:52 PM