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1/20/2009 6:36:15 PM

Legs:

5x15 Squats
5x10 Lunges each leg
5x10 Rack Pulls
5x10 Dead Lifts
5x10 Linear Leg Press
5x20 Calf Extensions

5x20 Hanging Leg Raises
5x20 Oblique Cable Crunches
5x20 Weighted Machine Crunches

no cardio

1/21/2009 9:15:49 PM

Hiked around Best Buy seeking the mythical Wii Fit. There be none.

1/21/2009 9:16:26 PM

yesterday:

dumbell bench press: 10-9-8-7-6-5-4-3-2-1 reps with 65, 75, 80, 85 lbs (for last 7 sets)

3 sets cable crunches

1/22/2009 1:59:45 PM

Chest:

Flat BB Bench: 135x15x2, 185x10, 205x5, 225x5, 245x3
Flat DB Flies: 80x15x2, 90x10, 100x5, 110x5
Incline BB Bench: 135x15x2, 165x10, 185x5, 205x5, 135x15, 45x50
Incline DB Flies: 60x15x2, 70x10, 80x5, 90x5x2
Dips/Push-Ups Supersets: 10 each x 5

5x20 Hanging Leg Raises
5x20 Oblique Cable Crunches

60min jog

1/22/2009 6:50:08 PM

DL's - Finally hit 405x1 @ 161lbs
Step Ups - 3x10
45 Back raises - 3x12
Abs

1/23/2009 2:04:06 PM

Back Day:

5x Pull-Up sets(15-12-10-6-7)
5x15 Haney Shrugs
5x15 Yates Row
5x15 Close Grip Lat Pull-downs
5x15 High Cable Row
5x15 One Arm DB Rows
5x15 Straight Leg Dead Lifts
5x15 Hyperextensions

5x20 Hanging Leg Raises
5x20 Machine Crunches
5x20 Cable Oblique Crunches

60min mixed cardio

1/23/2009 3:19:31 PM

ran 4 miles

15 handstand push ups
1 pull up
13 handstand push ups
3 pull ups
11 handstand push ups
5 pull ups
9 handstand push ups
7 pull ups
7 handstand push ups
9 pull ups
5 handstand push ups
11 pull ups
3 handstand push ups
13 pull ups
2 handstand push ups
10+5 pull ups

1/23/2009 3:28:29 PM

gonna swim about a mile (light workout) have a 2 day meet this weekend

1/23/2009 3:30:17 PM

haha there was some roided freak trying to talk shit in the gym


then i noticed he was bragging about front squattring 205lbs, so I decided I would let him be in his own little world, and think because he does curls every day that he is the shit


oh, and today was a leg and shoulder day for me- tomorrow is bi's/tri's and anything I feel I need to hit again

[Edited on January 23, 2009 at 4:35 PM. Reason : tomorrow]

1/23/2009 4:35:08 PM

back and bi's for me today

^lols i love those guys b/c they walk around thinking they're the shit, but little do they know that anyone who knows what they're doing in the gym is just laughing at them on the inside

1/23/2009 5:34:42 PM

i walked TKE-Teg's dog for 3 miles in hopes it would wear him the fuck out. it didn't. he's busy spazzing somewhere around the condo chasing after my cats.

1/23/2009 5:36:55 PM

Squats:

225x1
275x1
295x1
315x1

The first 3 were deep squats (though not to the floor or anything). The last one was of the 90 degree variety...still a decent rep, but not quite like the others.

Shoulder Press (standing)

135x1
155x1
115x1
135x1

Everything except for the rep of 115 required just a little push-press cheating. My shoulders are such a mess from back when I really lifted hard that I can't push it out of the bottom unless I use little weights.


Deadlifts:

225x1
315x1
345xfailed rep
335x1
345x1, great success.




I have work to do.

[Edited on January 24, 2009 at 2:56 PM. Reason : ]

1/24/2009 2:56:14 PM

Biked 2.5 miles
Ran 1 mile

1/24/2009 4:32:41 PM

^^Duke, Have your tried lumberjack presses?


http://www.youtube.com/watch?v=SAZznJQDZ-w Really easy on your shoulders.

[Edited on January 24, 2009 at 4:39 PM. Reason : jhjh]

1/24/2009 4:36:42 PM

Washed my dog

1/24/2009 11:45:38 PM

I've managed to screw up my elbow from throwing snowballs on the snow day, and then aggravated it lifting on Triceps the next day Its not bad at all, but enough that I had to stop lifting early the past two times I've been out. Hopefully it fixes to where I can lift with no trouble this week.

For the thread, I played about 3 hours of football, ranging between lineman and defensive back. Good times.

1/25/2009 2:57:10 AM

legs/ass day

5x15 Squats
5x5 Lunges
5x15 SLDLs
5x10 Cleans -> Shoulder Press -> Good Morning mini-super-set
5x15 Machine Abductors
5x15 Machine Adductors
3x10 Cable Abductors
3x10 Cable Adductors

5x20 Cable Oblique Crunches
5x20 Hanging Leg Raises
10x30sec Stomach Vacuums

40min mixed cardio

1/25/2009 3:43:33 PM

Chest Day

Warmup: 15min treadmill

Bench: 3x10x135, 145, 155
Fixed Incline: 3x10x90,100,110
Decline Bench: 3x10x95,115,135
Fixed Decline: 4x10x90,140,160,180
Fixed Tricep Press: 3x12x110,115,120

1/25/2009 4:27:16 PM

tought about going to the gym

1/25/2009 4:30:21 PM

warm-up 15 min on treadmill

3x20 leg press
3x20 leg extensions
3x20 outer thigh
3x20 inner thigh
3x20 sitting leg curls

1 hour on the elliptical... machine said I burned 623 calories
Ab work

I may have over-done it today... but my jeans were getting snug because I hadn't worked out in a while. The pudge and jiggle were making a comeback.

Im going to feel like shit tomorrow. I work from 7pm to 3am as a waitress on Fox and Hound tonight
and I work from 8am to 4pm at my fulltime job tomorrow... As long as I don't become fat again, I guess I'll suffer through it.

[Edited on January 25, 2009 at 5:23 PM. Reason : ...]

1/25/2009 5:20:05 PM

Shoulders:

5min warm-up rowing machine
5min dynamic stretches

5x15 Arnold Press
5x15 Shrugs
5x15 Rear Delt Cable Extension
5x15 Front Raises
5x15 Lateral Raises
5x15 Rear Raises

5x20 Weighted Decline Crunches
5x20 Oblique Cable Crunches
5x20 Cable Crunches
3x60sec Planks

25min HIIT

pigged out last night...very disappointed with my weigh in...but those enchiladas were worth it...starting Keto in 2 days(when I run out of bread)

1/26/2009 12:59:03 PM

attempted to deplete my glycogen today...finished off the last of my bread this morning...no more carbs for me until the KKC

Arms day:

5x Blaster Supersets(60x15, 50x12, 40x10)
5x15 Cable Concentration Curls
5x5-10 Cable Negative Concentration Curls
5x15 Incline Skullcrushers
5x15 Cable Tricep Extensions
5x15 Cable Negative Tricep Extensions
5x Chin/Dip Supersets(5 each, not so super)

5x20 Hanging Leg Lifts
5x20 Machine Crunches

60min mixed cardio...listened to The Secret audiobook...was atrocious

[Edited on January 27, 2009 at 11:40 AM. Reason : abs]

1/27/2009 11:39:31 AM

Quote :

"3x60sec Planks"

if those are what i think they are, they suck. especially if you're out of breath at all starting them (yay mixed dryland with a 2+ mile swim practice!)

on a side note i got my 50 free time down into the 25's again (though 23's would be much more appreciated..... i used to do 9's in 25's.....)

Quote :

"The Secret audiobook...was atrocious"

yeah, i was moderately interested in this book then i read what it was about and decided to pass...

i recommend podio-books.

[Edited on January 27, 2009 at 1:13 PM. Reason : book]

1/27/2009 1:12:32 PM

35 minutes on something that looked like a gazelle and then ran a 5 minute half mile. Gotta start somewhere

1/27/2009 1:30:28 PM

i skipped lunch since i had a biscuit for breakfast

1/27/2009 1:31:54 PM

^^^ i have a friend in my squadron who does 5-minute planks with pretty much perfect form the entire time. Of course, he also runs 100-mile ultras, full ironman tris, and can do 35 dead-hang pull-ups.

Oh, and he was a scout-sniper for about 6-7 years as an enlisted Marine...

and his wife flies Cobra attack helicopters...and is smoking hot.



tonight:

4 rounds of the following:

20 dead-hang pull-ups
30 push-ups
40 decline sit-ups
50 air squats

1/27/2009 2:51:38 PM

I'd give a nut to be that kinda alpha male...but would that defeat the purpose?

1/27/2009 3:19:04 PM

5 minute warmup, then 20 minutes on the bike at the health club, followed by a 5 minute cooldown and 40 pushups.

1/27/2009 3:21:38 PM

20 min cardio (300 cals)

Back/Bi's

Close Grip Lat Pulls: 3x12x42.5,50,60
Wide Grip Lat Pulls: 2x12x42.5,50
Dual Grip Seated Rows: 3x12x35,42.5,50

Bicep Curls: 3x10x22.5,25,25
Hammer Curls: 3x10x22.5, 22.5, 25

Assisted Pullups: 4x10x100

Fixed Bicep Curl Negatives: 3x10x50,65,70

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


phew!

1/27/2009 10:25:44 PM

^how you like those negatives? just started doing them myself...alot harder than I imagined

new 5x5 routine for me this month...increase weight 5-20lbs each set...also tested positive for ketones this morning

2x15x205, 1x10x225, 1x5x245, 1x5x275 Squats
5x5 Rack Pulls
5x5 Dead Lifts
5x5 Linear Leg Press

5x5 Hamstring curls
5x5 Seated Hamstring curls
5x5 Hamstring Extensions
5x5 Lunges

5x20 Cable Crunches
5x20 Cable Oblique Crunches
6x30sec Vacuums
1x60sec Plank

10min HI cardio

1/28/2009 11:31:22 AM

Quote :

"can do 35 dead-hang pull-ups."

sigh, i used to be able to do this.... (from extended arm hang up and back down right?)

shit i got bored around 50 of the regular pull-ups back then...

now.... not so much... maybe 5? (dead-hangs)

we had minute planks after swimming 500 yards then swim then plank repeat not fun, i can't imagine 5 minute ones....

1/28/2009 11:34:19 AM

^^they were tough at the end. It started out ok and I was doing 7 counts down, but by the end of the third set, my arms kinda kept their own count, so I just held as long as I could.


besides like hammers/curls/negatives, do you recommend any other good bicep workouts?

1/28/2009 11:54:44 AM

chin-ups

just do hard back days...lots of rowing..indirectly hit the biceps

1/28/2009 12:01:33 PM

^pretty much same for me. I usually just mix it up and do pick 2 movements for the night for my biceps b/w dumbbell negatives, hammers, or actual bar bicep curls and then outside of that other exercises indirectly work my arms a lot.

1/28/2009 12:45:35 PM

had to shorten the day due to homework prioritizing sucks...I'd do more homework at night but I'm so exhausted from lifting/school/work I can't stay up past 10pm and will wake up 5am no alarm needed...first class isn't til 10:15

Chest:

Flat BB Bench -135x10, 185x5, 195x5, 205x5, 215x5, 225x5, 235x5
Flat DB Flies -5x15x70
Incline BB Bench -135x10, 165x5, 175x5, 185x5, 195x4.5, 205x4.5
Incline DB Flies -5x15x60
Decline BB Bench -135x10, 165x5, 175x5, 185x5, 195x5, 205x5
Decline DB Flies -5x15x60

Hanging Leg Raises - 5x20

20min stationary bike

1/29/2009 1:10:43 PM

didn't do anything yesterday so going to push myself today.

ok question. so if you are trying to loose more weight you do lifting as well to help build more muscle to burn cals quicker. ok so i do the elliptical or the cycling classes which is fine, but i do weightlifting too and wanted to know is it better to do legs and lower body or upper body... I just don't want to get muscular legs and i feel like if i do upper body its not going to help.

1/29/2009 1:18:55 PM

I am taking Racquetball and Swimming alternating on MTWH, and we get a good 30-40min cardio work out. I'm trying to lose about 20 lbs. I've been doing no cardio work previous to this. My high school weight is goal.

I usually eat a piece of fruit for breakfast, a sandwich or chicken wrap for lunch, and then whatever's around for dinner. Sometimes I skip one of those. It's hard for me to cook because our kitchen is usually really messy. Any ideas on easy prep, low cal foods. I try to throw a bag of carrots or something in my bag for a snack on campus.

1/29/2009 6:26:13 PM

1/29/2009 6:27:26 PM

Quote :

"any ideas on easy prep, low cal foods. I try to throw a bag of carrots or something in my bag for a snack on campus"

try to balance your meals out more...optimally you'd want protein and carbs with every meal...you'd want to be eating 5-6x day ~300 cal/meal if you're that active and intend on losing weight..that should put you in a calorie deficit around 500 cal/day.

Minimize your refined sugar intake and keep the grains whole...I'll typically bring 2-3 meals to school as I'll eat pre workout, post workout and a snack 3hrs later. So as far as portable and low in calories...my best bang for the buck and ease was simply a whole grain mini sandwich. You could pull off something like:

1-2 slice(s) whole grain bread - 100 cal/slice 1g F / 20g C / 4g P
4oz baked chicken - 100 cal 1g F / 0g C / 20g P
add some greens...maybe a few carrots ~50 cal 0g F / 2g C / 2g P

I'd keep fats to a minimum, carbs high GI and complex only and high protein, no added salts or sugars to anything

although I'm very hardcore

[Edited on January 29, 2009 at 9:02 PM. Reason : quote]

1/29/2009 9:01:58 PM

crossfit just like all 5 days a week.

dont let nattrngnabob know you work out. he will accuse you of being on roids.

for those of you into the crossfit type stuff...try out a rope undulation workout...


http://www.youtube.com/watch?v=HOslHsOH6MI

1/29/2009 9:22:33 PM

went to a pole dancing class

1/29/2009 9:25:02 PM

Quote :

"but i do weightlifting too and wanted to know is it better to do legs and lower body or upper body... I just don't want to get muscular legs and i feel like if i do upper body its not going to help"

i'd just go all around...perhaps do a circuit training program for the whole body....6 exercises...3 sets...10 reps...bang em out in order with no/minimal rest in between...start with lower body and work your way up...so something like:

Legs- Squats
Ass- Lunges
Lower Back- Dead Lifts
Chest- DB Flies or DB Press
Upper Back- Lat Pull-Downs
Arms- Hammer Curls or Tricep Kickbacks or both!

or go for a 3 day split
M-Legs
W-Chest
F-Back

3-4 exercises per day...3x10 sets...nothing fancy

Diet and willpower will be the real moneymakers in weight loss...keep the cardio up and don't worry about getting beefy legs

1/29/2009 9:26:36 PM

legs are $texas if you want to lose weight and cut your body up. not to mention the all around body benefit of having strong legs. dont worry about getting "big" legs. it takes a long time to get "big" muscles.

1/29/2009 9:29:01 PM

This is week 3 for me.

Friday: 3.8mile run (5.5mph avg), 8 mile bike (20mph avg), 1/3mile swim (~1min 50's)
Saturday: off
Sunday: 30min Stairs (55 spm)
Monday: 1hr Run (5.5mph)
Tues: Upper body circuit training + 30min bike (22mph)

12-12-10 Dumbbell press (45, 50, 55)
12-12-10 Dumbbell lat rows (40, 40, 40)
30-30-30 Mixed circuit shoulders (10lbs) - 10reps side raise, 10 front raise, 10 front row
10-10-10 Preacher curl negatives (45, 50, 55) - 5 count down, explosive up
20-20-20 Lat pulldowns (90,100, 105) - front/back of head alternating reps

Wed: Went Skiing for 4 hours

About to head to the gym tonight, don't know my plans yet.

1/29/2009 10:34:46 PM

Hey Jen,

Where'd you go to that pole dancing class? All the ones I saw in Raleigh/Cary are super expensive...

This looks like a fun workout, though.

1/29/2009 10:58:58 PM

Today:

25 minutes on the most awful elliptical ever.

3 sets of lunges, 40lbs on straight bar. Shit was killing me.
3 sets of leg extensions, 70lbs. Also killed me.
3 set of leg curls, 85 lbs. Easy as shit.
3 sets of weighted oblique raises(i dunno what you call em), 20 lbs. Shit killed me dead.


I don't work my legs enough.

1/29/2009 11:00:24 PM

http://aradiafitness.com/franchises/raleigh-durham/httpdocs/

Aradia Fitness in cary. And yes it was really expensive it was worth it to me to sign up for the next month of classes though

1/29/2009 11:31:39 PM

fuck cary

1/29/2009 11:32:25 PM

Shoulders and Traps earlier

small ab circuit

hit the traps very very hard

1/29/2009 11:34:32 PM