wow so i feel sore today....awesome

Chest/Back/Shoulders:

1000m row warm up
10min dynamic stretching

1x15 RP Flat BB Bench
5x10 Incline Flies
5x10 DB Pullovers

1x15 RP Weighted Wide Grip Pull-ups
5x10 T-Bar Row

1x15 RP Military Press
5x10 Front->Lateral Raises

5x10 Decline Pelvic Lifts
5x20 Hanging Leg Raises
5x20 Oblique Cable Crunches

40min LISS cardio
20min HIIT swimming

15min static stretching

2/19/2009 1:09:52 PM

Today was Workout B for Stage I.

2x15x12.5 DB Shoulder Press
2x15x12.5 DB Lunges
2x15x40,45 Lat Pulldowns
3x20 Swiss Ball Crunches (got NOTHING out of it)
2x15x40lb BB Deadlifts

And I had an omlette and pineapple for breakfast, and a tuna sandwich and side salad for lunch. Nuts, raisins, and craisins were my snack.

I'm not sure that my deadlifts were done right. I started with my kneeds a little bent, pulled up to my knees, then pushed my hips out to come up straight, then lowered. Everything felt tight, and I was pressing down through my heels. But I just felt wobbly or unstable or like something wasn't right. Tips?

Excitement Now to the dog park!

2/19/2009 2:19:42 PM

30 sit ups
50 air-squats

then:

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.


I got through 11, doing dead-hangs (ok, kipped slightly on a few on the last set)

2/19/2009 6:46:23 PM

shoulders/traps

2/19/2009 7:12:30 PM

One lap around the lake.

2/19/2009 7:13:17 PM

I need to start running again

I am tired of belly fat

2/19/2009 7:25:04 PM

Quote :

"wow so i feel sore today....awesome "

after a week on a DC training regiment, you'll feel just as sore as you used to when you first started volume training.

2/19/2009 9:08:40 PM

two hous of jiu jitsu and an hour of kickboxing

and 50 pull ups

[Edited on February 20, 2009 at 12:29 AM. Reason : sd]

2/20/2009 12:24:27 AM

jogged 2 miles

2/20/2009 12:27:07 AM

ran a mile

routine of row machine, push ups, crunches

2/20/2009 12:28:59 AM

thurs:
1/8 mile walk from the parking lot
dynamic stretching
600m row warm up
1 set on each, bench, overhead, dumbbell curls, row, pull down, lateral arm raise, back.
650m row warm down
5/10 mile jog/run/walk (1/3/1)
1/8 mile walk to the parking lot sweaty in the cold with shorts on and no jacket or hat
moved 2 large wingbacks from one house to another
tossed 3 sheets of dry wall into a dumpster

Fri:
manhandled 3 full 180L LN2 tanks (200 lbs+?) and 3 empty 180L LN2 tanks (50-60 max) for a total distance of 1/8 mile.
swimming: between 1650 - 2500 yards (one hour practice (short)) i might just do the timed mile.

goal is to lose 5%+ body fat and go sub 55 in the 100 free 25 or under in the 50 and ~2 min in the 200. by mid April

[Edited on February 20, 2009 at 11:17 AM. Reason : target]

2/20/2009 11:15:48 AM

I walked to my car.

2/20/2009 11:16:23 AM

Traps/Low Back
10min Dynamic Stretching

1x15 Dead Lifts
5x10 SLDLs

1x15 RP Shrugs
5x10 Haney Shrugs

1x15 RP BB Upright Row
5x10 DB Upright Row

5x10 Adductors
5x10 Abductors

5x20 Weighted Decline Crunches
5x20 Hanging Leg Raises
5x5 Handstand Push-Ups(1 foot on wall :cry

20min HIIT swim

20min Static Stretching

2/20/2009 3:39:33 PM

Wii Fit, lol

2/20/2009 4:42:25 PM

not at a "for time" pace, but at a brisk (still breathing heavily when starting each successive set) pace:


45 jumprope double-unders
45 front squats (135 lbs, to the floor)
90 bar dips
45 jumprope double unders


none of those exercises was performed as a single set. the front squats were supposed to be squat cleans, but my right bicep is hurting from one of those 150 pull-up workouts a couple of weeks ago, so I nixed the clean part of the movement.

2/20/2009 7:18:12 PM

ran 4 miles in 44:59

2/20/2009 7:24:00 PM

beat my dick

2/20/2009 8:00:07 PM

i didn't do much- overloaded the legs yesterday, and i'm hurting bad today from it... I was gonna at least go for a long walk, but i didn't even accomplish that....

2/20/2009 8:26:39 PM

floor presses, pullups, facepulls, seated db cleans, shrugs, curls, tricep pushdowns

2/21/2009 7:55:32 PM

moved furniture

2/21/2009 8:12:31 PM

Quote :

"ran 4 miles in 44:59"

you mean walked right

2/21/2009 8:30:23 PM

^ gotta protect that muscle

was supposed to take the day off but ended up going in anyways since I had to be at Meredith for some Chip Kidd speech

took it very easy...practiced some stretches and some new core workouts for personal training class

minor forearm and calf exercises, enough to feel a burn, not a real workout though and finished with 20min of LI cardio and another 15min of static stretches

on a side note, I need to invest in a foam roller and an elastic band

2/21/2009 9:45:46 PM

Chest/Back/Shoulders:

1000m Row Warm-Up

10min Dynamic Stretching

1x15 RP Set Incline BB Press
5x10 Flat DB Flies
5x10 DB Pullover

1x15 RP Set Weighted Pull-Ups
5x10 Dual Pulley Lat Pull-down
5x10 Dual Pulley Low Row

1x15 RP Set Military BB Press
5x10 Rear Delt Extensions

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

15min Static Stretching

40min mixed LISS cardio

2/22/2009 5:48:14 PM

Deads, OH Squat, Step ups, L sits

cried in the corner

[Edited on February 22, 2009 at 7:35 PM. Reason : I also discussed the potential of opening a gym w/ someone that I've gotten to know]

2/22/2009 7:34:15 PM

50 jumprope double-unders
5 sets dumbell chest presses (70 lbs x 10, 80 lbs x 9, 90 lbs x 8, 95 lbs x 6, 95 lbs x 6)
50 jumprope double-unders
5x10 reps bar dips

2/23/2009 4:01:59 AM

Quote :

"OH Squat"

I'm jealous, I so want to do these. I'll likely begin trying them to get familiar with the load/balance before trying any serious weight. I've still got the pinched nerve in my lower back so I'd like to continue working on my erector/multifidi before attempting anything like this. Would these be a good precursor to Olympic style lifts? I've tried some clean & jerks in the past, no power cleans, and could likely incorporate clean & jerks to my DC influenced routine. What lifts would you recommend starting with to build up to OH Squats or Power Cleans?

2/23/2009 8:37:46 AM

Anyone ever do the cycling group classes at peak? Do you like them?

2/23/2009 8:45:46 AM

A LOT less sore today. Upped the weights a little, but still fail at pushups.
stage1workoutA
2x15x15 DB Squats
2x15x12.5,15 DB Step Ups
1x30 Girl Pushups
2x15x50 Cable Seated Rows

30min HIIT swimming

2/23/2009 1:27:06 PM

451 Calories burnt

2/23/2009 1:37:36 PM

bout to go play some basketball here in a m few

2/23/2009 1:41:16 PM

Back/Arms

1000m Row Warm Up

10min Dynamic Stretching

1x12 RP Squats...failed on the up phase...dropped the weight
1x15 RP Squats
5x10 Lying Hamstring DB Curl

1x15 RP Cheater Curls
5x10 Hammer Curls

1x15 CGBP
5x10 Incline Skullcrushers

5x20 Machine Crunches
5x20 Oblique Cable Crunches

30min LISS cardio
25min HIIT swimming

15min Static Stretching

should I stretch before or after cardio?

2/23/2009 3:31:57 PM

depending on what you're doing, both. If running, definitely stretch before and after.

2/23/2009 3:36:32 PM

just curious (and this didn't occur to me until last night), when I'm saying something like 2x10x15 DB Squats, does that mean 15lbs total or per DB?

and I think I did something wrong when I was squatting yesterday, or stepping up; or rather, I overdid without enough stretching because my acl leg is KILLIN there's a tendon grouping on the left side of the knee that stretches and connects your upper and lower leg on the outside. and that is omg. but when I was at the gym, it was under the knee where the pain was coming from. weird.
mooooooore stretching needed!

2/24/2009 10:02:06 AM

Quote :

"should I stretch before or after cardio?"

Both? Ballistic stretching before hand, and a mix of ballistic and static stretching afterward. I would never static stretch before any sort of activity.

2/24/2009 10:05:35 AM

yea, i do ~10min of dynamic stretching after my 1000m row warmup....lift...constantly dynamic stretching between sets....then will perform my cardio...cardio usually lasts 25-60min so I'm wondering if I should go ahead and do my static stretches on the muscles worked pre cardio or stretch after. I've been doing it after since I'll swim a ton for cardio and will enter the sauna and use a towel to aid in the static stretches. I am on a limited time here, so I likely don't have time to stretch before and after my cardio unless I reduce cardio volume

Chest/Back/Shoulders
1000m row warmup
10min dynamic stretches

1x18 RP(8-4-3-2-1) Flat BB Bench
5x10 Incline DB Flies
5x10 DB Pullovers

1x18 RP Set Yates Row
5x10 Dual Cable Lat Pull-down

1x18 RP Set Military Press
5x10 Arnold DB Press

40min LISS Cardio
10min HIIT Swim

10min Static Stretcing

2/24/2009 1:26:32 PM

got veggies with my sandwich instead of fries :/

gym later

2/24/2009 2:55:59 PM

i will go to the gym momentarily. after these girl scout cookies.

2/24/2009 2:57:31 PM

Bout to head out...

Jumps
Step Ups
Band Pull Through
Weighted Abs

2/24/2009 3:02:55 PM

50 jumprope double-unders
5x3 reps deep front squats (185 lbs)

2/24/2009 6:55:32 PM

I was gonna go do a chest day but since I'm getting sick, my plan of action is to stay bundled up, rest, and eat soup + drink lots of OJ

2/24/2009 7:11:59 PM

So, Thursday I'm starting to really recommit myself to eating much, much better and getting on a regular workout. It's going to be pathetic starting out since I have been so bad since I really started grad school, but I'm on the home stretch and need to start getting in shape.

I'm thinking I'm going to start out with a workout like this at the beginning since I have access to dumbbells more frequently.. then I can transition back to a gym (I left because they raised prices AND the bball court was fucked up).

http://stronglifts.com/stronglifts-dumbbell-5x5-strength-training-using-dumbbells/

Unlike before, I plan on really focusing on my diet and training with CORRECT form, even if I look like a weakass at the beginning...

2/24/2009 8:21:55 PM

hate being sick I've kept up with what I could though. Skipped my back and shoulders yesterday, hoping I feel up to my chest night tonight

2/25/2009 10:41:05 AM

Legs/Arms

1000m Row
10min Dynamic Stretching

1x18 RP Set Lunges, both legs
5x10 Quad Extensions

1x18 RP Set Weighted Chin-Ups
5x10 Preacher Curls

1x18 RP Set CGBP
5x10 Incline Skullcrushers

5x20 Cable Crunches
5x20 Cable Oblique Crunches
5x10 Incline Pelvic Lifts
2x60sec Planks

25min HIIT Swim

10min Static Stretching

2/25/2009 11:18:50 AM

How much are 20 lb DBs from like Walmart or Dicks or something? I've got these 5 lb velcro weights that you can wrap around your legs or arms (from physical therapy), but DBs and a higher weight would be cool for when I can't get to the gym or just want to exercise a little at home.

I've also heard of some type of cable-esque thing that you can attach to a door frame to do cable exercises (though then you're only using your own weight and some resistance).

I haven't been to the gym since Monday because I did somthing fierce to my bad leg. I'm going to try to go back in tomorrow, and swim. Yesterday I swam the 450 at 9:53 instead of 10:47 (slow me, but I'm getting better!).

2/26/2009 8:55:07 AM

could try some of those resistance bands...they're great on the joints

Chest/Back/Shoulders
1000m Row
10min Dynamic Stretching

1x18 RP set Incline Bench
5x10 Flat DB Flies
5x10 DB Pullovers

1x18 RP set Yates Row
5x10 Dual Cable Low Row
5x10 Single Arm Lat Pull-downs

1x18 RP set Military Press
5x10 Front Raises

30min LISS cardio

10min Static Stretching

stupid mid terms I gotta study for now ...cuts into my gym time

[Edited on February 26, 2009 at 10:20 AM. Reason : .]

2/26/2009 10:18:20 AM

Since I've posted I did a ME Upper

Today will be

Squats, glute/ham raises, and walking lunges. I might do some hanging leg raises/L sits/levers/or planches (not bridges....but the gymnastic version) afterwards.

2/26/2009 11:50:30 AM

[Edited on February 26, 2009 at 7:17 PM. Reason : I tried. it is hard to do.]

2/26/2009 7:17:37 PM

i do tva vacuums all the time, can't get anything like that yet, you have to physically be able to get everything crammed up in the diaphragm...amazing nonetheless

2/26/2009 9:00:28 PM

since noone reads the 99th post

[Edited on February 26, 2009 at 9:02 PM. Reason : fposd;]

2/26/2009 9:02:06 PM

I started my 5x5 program today and my new balanced diet (even though I don't like a lot of the stuff I'll be eating). I move back to Raleigh in 6 months and I'm determined to be in the best shape of my life when I do...

I'm not "out of shape" by any means but I have a little fat that I need to clean up around the "lovehandles" and my diet just needs to get better for non-physique reasons...

2/26/2009 9:13:46 PM