ALMOST busted ass on the ice but caught myself with my otix nixon roflexes

2/4/2009 2:49:10 PM

first day of rest in 9 days....i need to stop overtraining...carbup this saturday

2/4/2009 3:27:07 PM

porch, on avg. how many hours do you sleep a night?

2/4/2009 3:31:10 PM

7-8...getting up once to piss

i'll be in bed 9-10pm most nights...up by 5-6 at the latest...no alarm clock needed

first class isnt until 10:15

2/4/2009 3:35:43 PM

40 pushups, 20 minutes on the bike.

2/4/2009 3:37:38 PM

Restricted, there is a member of this board, who has posted in this thread a couple of times who actually trains at Westside Barbell. I can't think of his name, and the pms we had, I think have be auto deleted, already.

2/4/2009 3:39:40 PM

I'm in swim conditioning right now, and it's really hard for me, but I'm enjoying it. I tore my ACL over the summer and lost some strength, and swimming is great therapy.

Reading over this thread is a bit overwhelming; not because of the type of workouts, but mostly because some of them I don't understand and I don't have such a knowledge of what to do.
I'd like to get into a good routine. I swim 3x a week, but I'm looking to bump that up to 5x since it "works your whole body" as they say. But what things should I do in the gym? Should I bother with weights, or what? I usually get on the treadmill (or jog with the dog) and then do abs/legs a lot, but I'm not sure if it's productive or correct.
I'm looking to tone up and maybe shed a few on the flabby parts.
I'm about 136 lbs, 21 and 5'5". Any help would be appreciated.

2/4/2009 4:06:21 PM

Chest:

5x5 Flat BB Bench
5x15 Flat DB Flies
5x5 Incline BB Bench
5x15 Incline DB Flies
5x5 Decline DB Bench
5x5 Decline DB Flies

5x20 Weighted Decline Sit-ups
5x20 Cable Crunches

30min LISS Jogging
30min HIIT Swimming

Ready for KKC on Saturday!

2/5/2009 1:10:32 PM

last night:

5x5 reps squats (225, 245, 265, 265, 265...nice deep reps)


3x20 reps of back extensions, supersetted with 3x20 reps of decline sit-ups

2/5/2009 2:16:49 PM

the duke doing deep barbell squats.........


That's a hell of a change in training philosophy in one year.....

2/5/2009 2:26:24 PM

lopezlisa, if I were to tell you to buy a book (20ish dollars, new) would you be willing to do that?

2/5/2009 2:28:20 PM

upperbody day, 40lbs free weights, biceps, shoulders, chest, and 40 pushups as usual.

2/5/2009 2:31:00 PM

Yesterday was Deads, bb step ups, zerchers, and a defranco ab circuit from hell


Today, I might do some rowing if anything

Quote :

"40lbs free weights"

And this is ???? And where are the upper body posterior chain movements.....???

[Edited on February 5, 2009 at 2:33 PM. Reason : ]

2/5/2009 2:31:04 PM

5k

2/5/2009 2:34:05 PM

lopezlisa, check out The Abs Diet for Women - its great! The book/plan is developed by the guys from Men's Health and some others who created the orignal Abs Diet.

I'm currently doing it and have already lost weight solely based on the nurition aspect, because I've been unable to hit the gym every single day because I'm super busy for now. But I definitely recommend it, as many people have recommended it to me.

2/5/2009 2:37:33 PM

I was going to suggest New Rules of Lifting for Women

2/5/2009 2:38:30 PM

Quote :

"the duke doing deep barbell squats......... That's a hell of a change in training philosophy in one year..... "

nah, I did squats before, though not as many as I've done over the last 9 months or so. i have changed my training philosophy a lot, though. I'm not in quite the shape I used to be, particularly in terms of upper body strength, but I'm still doing pretty ok, particularly in core and lower-body strength. this approach doesn't have my joints hurting all the time (only some of the time ), or spending 90 minutes in the gym every single day.

the way i used to work out had become unsustainable...my shoulders (and to some extent elbows and even wrists) just wouldn't withstand it.

a lot of my decline in upper body strength, definition, etc, is just by virtue of being 29 instead of 24, i think. having a busy job doesn't help, either.

[Edited on February 5, 2009 at 2:46 PM. Reason : i want to step things back up once i get back to the states, though.]

2/5/2009 2:44:32 PM

And I thought you were being rude about the books Any tips from you long-time gym goers I'll take.
Went today, and I'm getting that excited-when-you-get-back-into-it feeling.

40 min in the morning:
20 cardio on the Cybex (10 cardio, 10 fatburn)
3x15 leg press
3x15 lower delt
3x10 shoulder press
glute/leg extension for my ACL
50 min in the afternoon (with sister):
15 on the treadmill (1 mile, 1/2 jogging, 1/2 walking at 15% incline)
3x10 lower delt
2x15 shoulder press
3x10 squats
abs:
2x75 flutter kick on back (don't know what else to call it)
2x50 scissor kick on back (don't know what else to call it)
2x20 on slant board

And I'm going to work on some goals, like drinking 4 bottles of water a day, and going to the gym 3-4x a week.

Thanks for the book suggestions, I'll look into it.

EDIT:

I just read a review for New Rules of Lifting For Women--and it sounds amazing. And that Abs Diet for Women, I can get it for 4 bucks (including shipping). Abebooks.com ftw.

[Edited on February 5, 2009 at 6:03 PM. Reason : asdf]

2/5/2009 5:35:10 PM

have fun being sore tomorrow


welcome back to lifting!

2/5/2009 9:53:06 PM

Back day!

5x Pull-up sets(15, 12, 10, 9, 9)
5x15 Close Grip Lat Pull-downs
5x5 T-Bar Low Row
5x15 Wide Grip Lat Pull-downs
5x15 Dual Cable Pulley Row
5x5 Yates Row
5x15 Bent BB Row
5x15 Haney Shrugs
5x15 Single DB Row

5x20 Ball Toss
5x20 Cable Crunches
5x20 Cable Oblique Crunches
6x30sec Stomach Vacuums
3x60sec Planks

2 mile jog in 16:00...getting ready for KKC

2/6/2009 1:30:39 PM

40 pushups, chest, 20 minutes on the bike.

2/6/2009 1:39:26 PM

Yeah, sore is right.

23min treadmill (1 mile--legs did not want to jog)
10min cybex
3x10 rear delt/upper pec
3x25 torso rotation
2x60sec plank position (love it)
2x75 flutter kick
2x25 back extension

horseback riding in the afternoon for an hour, bareback for 15.

Also, I found that NROL4W book for 10 bucks.

[Edited on February 6, 2009 at 6:04 PM. Reason : eh.]

2/6/2009 6:03:36 PM

db bench, chins ss w/ seated pc's, db mp's, bb shrugs ss w/ cable tricep extensions

2/6/2009 9:24:59 PM

last night: chest


5 sets of flat dumbell press (10x65 lbs, 8x75 lbs, 6x85 lbs, 6x95 lbs, 5x95 lbs)

4x10 reps of overhead presses with a 45 lb plate

5 sets pec flyes

2/7/2009 6:54:23 AM

ran 4.5 miles...ate 12 donuts

2/7/2009 12:25:14 PM

ditto. minus 9

2/7/2009 1:17:05 PM

i'm in the process of doing 300 reps of db chest press

20 at a time, with a little rest b/w sets

2/7/2009 1:20:02 PM

i drank a beer outside and saw people jogging

that is pretty much exercising

2/7/2009 5:28:10 PM

ran 4.5 miles...ate 12 donuts

really it was 10.5 plus puking them back up.

2/7/2009 5:41:39 PM

Bball with the group

2/7/2009 7:57:07 PM

i did stuff

2/7/2009 8:00:52 PM

Krispy Kreme Challenge

2/7/2009 8:01:50 PM

Can't eat anything, that's a good weight loss plan

2/7/2009 8:02:46 PM

Tommorrow is squat day.

Today I foam rolled, did dips, pullups, HIIT on the rowwer, and stretched.

2/7/2009 9:39:29 PM

Quote :

"Krispy Kreme Challenge"

lol

2/7/2009 9:40:04 PM

box squats, walking lunges, break due to impending puke, rdl's, defranco ab circuit

2/8/2009 10:23:34 PM

ran 2 miles

lame but my fucking hip was acting up

2/8/2009 10:30:47 PM

mini-golfed despite initial plans to go biking...
Wii Fit should arrive tomorrow

2/8/2009 10:31:48 PM

3x10 biceps curl
3x10 triceps extention
3x10 row/rear delt
3x10 chest press
3x10 pec fly/rear delt
2x75 flutter kick abs
1x50 scissor kick abs

35min HIIT swimming

I'm so tired today, it sucks. And I SUCK at swimming. Must work on that.

2/9/2009 1:15:36 PM

25 minutes on the bike and 40 pushups.

2/9/2009 1:20:47 PM

Circuit is back to backwards, so....

8X3 C/G Bench Press @ 255 as fast as possible, less than 2 seconds for three reps and one rep @ 365 to test speed

10X8X6X4X2X2X2 Skull Crushers, heavy, we'll leave it at that

4X10 Cable Press Downs (neutral grip) for a little hypertrophy

4X8 T bar rows w/ 6 wheels

4X8 bent over rows @ 365

3X8 front raises @ 40

3X8 laterals @ 40

2/9/2009 6:34:52 PM

2 days ago:

Five rounds for time of:
70 lb Kettlebell swings, 20 reps
20 decline Sit-ups
20 Back Extensions
20 Knees to Elbows




last night:

5x1 rep shoulder press
5x3 reps push press
5x5 reps push jerk


2x15 cable crunches
1x12 cable crunches

2/10/2009 1:17:24 AM

actually went to the gym twice today

40 min of cardio

45 min of weights

2/10/2009 1:18:23 AM

i walked to all of my classes. going up and down stairs a couple times absolutely killed me today

2/10/2009 1:19:13 AM

hadn't been to the gym since friday....felt so sick on sunday likely from the KKC and coming off the keto diet cycle....ended up eating almost nothing for 2 days since I couldn't hold anything down...things seem back to normal although I felt completely depleted...on a side note, I weighed 189 this morning....meaning I'm exactly -100lbs from when I begun my transformation...we'll see as I introduce more carbs to the diet if I'm really at that 100 or its just the shock of me being sick.

Slow day today:

2x10x135 Flat BB Bench Warm-up
5x5(185, 195, 205, 215, 225) Flat BB Bench
2x10 Pull-Ups Warm-up
5x5(10, 15, 20, 25, 30) Weighted Pull-Ups
5x15 Incline Flies
5x15 Bent BB Rows
5x5(165, 175, 185, 195, 205) Delcine BB Bench
5x5(170, 190, 210, 230, 250) Face Pulls

30min HIIT Swimming

2/10/2009 1:11:58 PM

Upperbody day. Biceps, triceps, chest, shoulders, and 40 pushups.

2/10/2009 1:18:21 PM

i just jogged like 2 miles....for the first time since i dont know when and i feel like I'm going to die....and I've still gotta go do a chest/tri workout later tonight


now I remember why I only lift weights and never do cardio

2/10/2009 6:27:07 PM

ate, stretched, foam rolled, some bodyweight junk

it was an off day.......

2/10/2009 8:30:11 PM

ran for only 15 mins. ditto it was an off day. ate dinner too close to the gym.

2/10/2009 8:31:31 PM

My off days are planned. I dont take it off becasue I ate one of my 2 meals a day too close to "gym".

2/10/2009 8:33:12 PM