good luck, don't get too sore!

remember diet will be the most important factor in losing those "lovehandles"

2/27/2009 7:23:26 AM

yesterday

2km rowing 1.1 to begin 900 to end
double set lifting on fast rotations
overhead press - 100 10x2 (i think probably more)
pull down - 150 10x2 (i can do much more weight (190-250/max the machine) here but do not want to be sore for swim meet saturday)
bench press - 125 10x2 (yeah i suck at bench press)
row - 125 10x2 (i can do much more weight (160-180) here same as before)
shoulder lift? - 80 10x2 (could probably do more here too but didn't want to push it)
arm curl free weights - 20lber's 10x each arm alternate (yeah weak as shit i know but it comes at the end)
back machine - 150 15+x2 (prevent back pain)
9/10 mile walk jog run (5/10) walk walk

today 1+ miles Masters swim practice most of which will be at a sub 1:20/100yard pace (non continuous)

goal is to shed body fat, don't care about weight so much but a reduction wouldn't hurt (probably will since im not lifting heavy or really often) to get faster for the big masters meet in Raleigh in mid April.

i want to improve my times by at least 1 second in the 50 (24 something goal), 2+ in the 100 (54-55 low), and ~10 seconds in the 200 (last time i slacked for the first 150 then put on the heat so i'm aiming for around 2:05-2:10).

i'm doing 2:25's in practice for the 200 on a 3:30 interval with no dive so i should be able to hit my 200 target pretty easy, i would love to get <2:00 on it.

got a super sprint tri in june that i'm slowly ramping up the running for (only a 2 mile run but i don't want it to kill me) (250yd swim (piddly), 5 mile bike, 2 mile run)

2/27/2009 11:38:39 AM

466 calories burnt

2/27/2009 1:25:38 PM

are you basing that off what the eliptical/treadmill says?

2/27/2009 1:31:20 PM

No

2/27/2009 1:31:45 PM

last night:

dumbell chest press:
70 lbs, 10 reps
80 lbs, 8 reps
90 lbs, 6 reps
100 lbs, 4 reps

4x10 reps bar dips

4x10 reps bar push-ups (feet elevated about 18")


____________________________

tonight:

43 jumprope double-unders (broke another jumprope. they're becoming a monthly expense.)
100 bodyweight squats

3x supersets of:
95 lbs snatch, 10 reps
seated low cable row, 10 reps
bar push-ups, feet elevated, 10 reps

3x12 reps weighted ab machine

[Edited on February 27, 2009 at 7:48 PM. Reason : asfd]

2/27/2009 7:46:12 PM

Rest day today, but about to go take 200 3 pointers (goal to make: 120) and then try and get a pickup game or two.

2/27/2009 8:09:25 PM

Yesterday I did

7 set pyramid Flat Bench (2 warmup 10 reps, 3 high weight 5-6 reps, 2 low weight 8-10 reps)

3x8 Dumbbell Incline

5x8 Tricep Pushdowns

Then I had to go to class.

Today played football for about an hour before we got kicked off the IM fields, and I realized I really need to start running again.

I have a dip station and pull up bar in my room so I've been doing pull-ups at random times during the day and 25 dips and deep pushups before going to bed.

2/27/2009 8:11:23 PM

today

back squats, gh raises, walking bb lunges, worded on levers, then L-hangs

OH, and I'm starting a garage gym w/ freinds, it will serve to build a core group of people before we start up a public gym, work out legal/financials, and let us finish up certs/masters work etc.

I'm also looking into going back to school for a Sports Science degree....

I'm beyond giddy w/ all this

[Edited on February 28, 2009 at 6:32 PM. Reason : ]

2/28/2009 6:28:38 PM

carried a carpet cleaner down some stairs

2/28/2009 6:29:53 PM

My new life has me walking more than I drive, that in itself is awesome.

2/28/2009 6:29:58 PM

That is. Are you living in an urban area, now?

2/28/2009 6:33:22 PM

Fairly. It's a downtown loft with everything I could possibly need in walking distance. Excited!

2/28/2009 6:37:24 PM

for you

I wish I could give up my car for daily use.

2/28/2009 6:38:33 PM

I started developing exercise-induced asthma about 7 years ago. I have a lot of health problems, a family history of melanoma, and have had several periods without health insurance during that time, so in one of the stupidest things I've ever done, I just let the asthma control what I could do instead of going to a doctor to get an inhaler (I was afraid that he would find something else that would turn into a very expensive pre-existing condition).

Now that I have free insurance again, I finally went to get an inhaler. I just got back from running four miles and feel great in a passing-out kind of way. I've also been biking the three miles each way to work almost every day.

3/1/2009 5:32:54 PM

I finished my first week on my new program/diet. So far, so good and I think I'll actually stay committed.

Todays:

5x5 Squats
5x5 Bench Press
3xF Inverted Rows
3xF Pushups
3x12 Inverted Crunches

It's a good thing I know nearly everyone at the gym I go to or it'd be pretty embarrassing doing the weights I'm doing for all of these (I need to start out low and get progressively higher to get my form down -- which is a good idea for ANYONE starting out lifting but especially for me -- or I'll risk hurting my fucked up right elbow/shoulder even more!)...

In any case my goal is to work up to squatting 1.5x my body weight and then I'll move on to another program...

3/1/2009 10:14:49 PM

tore a rotator cuff

3/1/2009 10:53:58 PM

^^build up some endurance man, what good is being able to lift a heavy amount of weight and then do nothing with it? higher reps, fewer sets, build a base. 3x12 is a good place to start, but hey, you may have some crazy program where you're just trying to get way strong and then look tough, some people are into that, i prefer functional power.


i just skiied for 8 hours today on some new 2010 shit.

3/1/2009 11:52:59 PM

^wtf are you talking about?

3/2/2009 12:07:41 AM

100 sit-ups
100 push-ups

[Edited on March 2, 2009 at 12:08 AM. Reason : it's a damned start]

3/2/2009 12:08:11 AM

becareful not to pass judgement on other peoples personal goals regarding how they conduct their workouts

3/2/2009 1:04:22 AM

yesterday:

400m spring

10 medicine ball cleans

4 supersets of:
squat thrusters (95 lbs, 10 reps)
bar dips
decline sit ups


i can't remember what i did the last couple of days. totally drawing a blank.

[Edited on March 2, 2009 at 6:33 AM. Reason : asdf]

3/2/2009 6:33:14 AM

took 2 days off for the first time in almost 2 weeks, had to get creative last night to get my workout in since I'm away at my parents house for a few days, no gym

5min burpees for a warmup
10min dynamic stretches

1x20 RP set elevated push-ups(feet supported by wall)
5x10 push-ups

1x19 RP set dead hang pull ups
5x10 Bent Over Rows w/ 80lb Emergency Oxygen Tank from my disabled aunt

1x18 RP set handstand push-ups(feet supported by wall)
5x10 Military Press w/ 80lb Oxygen Tank

5x20 Crunches
3x20 Oblique Crunches

no cardio, was snowing, didn't want to do jumping jacks for 15min

15min static stretching in the hot tub

I got legs/arms today...we've got a 30lb boat anchor out in the shed, also a 28ft aluminum ladder, things should get interesting. Likely will try some plyometrics if the snow clears a bit. I figure I can use the anchor for some kb-esque exercises...swings/cleans/rows/curls...we'll see!

3/2/2009 7:03:25 AM

Quote :

"becareful not to pass judgement on other peoples personal goals regarding how they conduct their workouts "

this was pretty much my point to Icanread...

3/2/2009 9:19:47 AM

Quote :

"build up some endurance man, what good is being able to lift a heavy amount of weight and then do nothing with it? higher reps, fewer sets, build a base. 3x12 is a good place to start, but hey, you may have some crazy program where you're just trying to get way strong and then look tough, some people are into that, i prefer functional power."

To be honest, I've read quite a few reviews about the program I'm doing and they all seem to say to follow the program as is. I'm not trying to "get huge" but merely build strength over the entire body doing mostly compound and body weight exercises as a start. And trust me, I'm not doing heavy weights at the start. I'm probably doing less than half of what I can do in a full set. I can't with my elbow/shoulder. I'm perfecting form and building progressively to minimize risk.

And honestly, I'm perfectly open to criticisms/advice to my plan. I'm a beginner and a lot of you guys aren't...

[Edited on March 2, 2009 at 3:59 PM. Reason : x]

3/2/2009 3:58:51 PM

Stick to your plan, it's a solid strength focused beginner's plan. Make sure you are eating enough of the right stuff, get plenty of rest, and give it a solid effort, and you're off to a solid re-start.

Are you going to be doing any cardio?

[Edited on March 2, 2009 at 4:49 PM. Reason : ]

3/2/2009 4:39:44 PM

^^while its good to take advice you gotta remember, that the people givin it may not have the best perspective and have their own personal biases, so listen to it all, but as far as making changes stick to professionals or very experienced people that are currently or have in the past had the same goals you have


i think weight training and exercise are things people cant just say are right and wrong

3/2/2009 4:46:54 PM

I'm trying to decide what to do today--whether to venture out into the snow (we've got more here, than in Raleigh). I may just do some bodyweight stuff ==maybe a bw WOD or something w/ some work on gymnastic junk, foamrollin' and stretching.

On the other hand, the gyms will be vacant, and I can have a really good ME Bench day.

3/2/2009 4:54:04 PM

still no gym, too much snow to mess with stuff outside...did get to go to Play it Again Sports and got the parents to buy me some lifting straps and a 4ft heavy duty stretching band...best $10 total ever spent

Legs/Arms
10min dynamic stretching

1x20 per leg RP Bulgarian Split Squats w/ 80lb Oxygen tank over the shoulders
5x10 Lying Leg Curls w/ Stretching Band

1x20 RP Dead Hang Chin-Ups
5x10 Bicep Curls w/ Stretching Band

1x20 Weighted Bench Dips
5x10 Overhead Extensions w/ Stretching Band

5x20 Crunches
5x20 Hanging Leg Raises

10min Static Stretching

no cardio, did go for a walk w/ the dog earlier, froze my feet

3/2/2009 9:46:36 PM

lifted a lot of crap up and down a ladder at work

[Edited on March 2, 2009 at 10:08 PM. Reason : that'll get you in shape all quick like.]

3/2/2009 10:07:44 PM

Quote :

"And honestly, I'm perfectly open to criticisms/advice to my plan. I'm a beginner and a lot of you guys aren't..."

here's some advice: don't listen to people who put down 5x5 training as just an excuse to lift heavy weight. 5x5 is a great program, and in my opinion is a much better training regiment for a beginner than 3x12. 5x5 will build up your lifting endurance and base muscle just as well if not better than a 3x12 program.

3/2/2009 10:24:40 PM

30 mins jumping rope (20 of which were HIIT)... i was planning on lifting weights after, but i was so tired. weak.

3/2/2009 10:35:45 PM

yesterday: "Crossfit Total"

warmed up, then worked up to 1RM on squat, shoulder press, and deadlift

got 295 on squat (not stellar, but they were deep squats, breaking parallel), 380 on deadlift, and 145 on shoulder press (shoulders are kind of weak because they've been screwed up for so long, and that weight started to hurt them even if i'd had the strength to go any heavier).

3/3/2009 6:45:22 AM

Nothing yet, far too early for me to work out.

Yesterday, I lifted and did spin class.

3/3/2009 8:34:02 AM

Yesterday was my zero day.

Hoping today will allow me to get on the bike for at least an hour and a half

But either way, today will be full body, high reps.

One thing ive been doing more of over the past couple of weeks involves the hanging rings. This has definitely increased upper body strength. I started out just hanging for set periods of time to get my shoulders and more simply, my hands used to positioning. (Ive always been very devoted to pullups so this wasnt a real big learning curve or anything.) I then moved to more of the gymnastic type moves. There is a gymnastics club about a quarter mile away from my gym that Ive been spending some time at to get some ideas and training tips, but Im thinking of devoting a bit more time there to really get that gymnast-type strength. Any pointers?


(1000th post btw )

[Edited on March 3, 2009 at 9:34 AM. Reason : ]

3/3/2009 9:33:24 AM

Back, Shoulder, and abs today. Going to start pushing the cardio this week too.

3/3/2009 10:16:28 AM

50 jumprope double-unders

4x10 reps rope lat-pulls
4x10 reps bent-over dumbbell rows

3/3/2009 7:25:24 PM

I love pull ups + chin ups. Dont know why but they are just fun for some reason I'm not particularly good at them or anything (pull ups I'm doing 4 sets of 8 at the moment and that last set is rough) but they just feel satisfying to do. /shrug

3/4/2009 8:45:11 AM

i drilled holes for my pull up bar, mounted the brackets and everything, and then when i went to put the bar in the brackets, i realized that my closet door frames aren't standard width so my pull up bar doesn't fit

i guess i gotta find someone that has a band saw i can use that can cut through metal.

3/4/2009 8:50:34 AM

haha, i really need to get a home pull up bar still. Im at the gym 4 days a week at the moment so I just get mine in there but it would still be nice to have one.

3/4/2009 9:31:03 AM

3 mile run yesterday, time was 21:15

3/4/2009 9:39:17 AM

nice

i wanted to hit up the gym yesterday, even more so since the pool was closed monday, but the fucking dookies had a game and all the lots were on lock down.... the only spaces were too far away for me to walk in 20 degree weather in shorts from (.5-.75 mile away) if it were warmer i would have just hiked it...

tonight masters practice 2-3 miles, tomorrow weights

3/4/2009 9:51:37 AM

Quote :

"4 sets of 8"

that's probably more than 98% of the people in the world can do

3/4/2009 10:30:27 AM

10min warm-up cardio
10min dynamic stretching

1x20 RP Incline BB Bench
5x10 Flat DB Flies
5x10 DB Pullovers

1x15 RP Weighted Pull-Ups
5x10 Cable Row
5x10 One Arm Lat Pull-Downs

1x20 RP Military BB Press
5x10 Front Raises
5x10 Rear Delt Deck

5x20 Cable Crunches
3x20 Oblique Cable Crunches

60min Mixed LISS Cardio

3/4/2009 3:32:13 PM

Quote :

"that's probably more than 98% of the people in the world can do"

well true, but considering my weight is around 140lbs I feel like I have an advantage starting out or something

3/4/2009 6:28:08 PM

spin class yo

3/4/2009 7:31:12 PM

not to rain on any parades, but 4x8 is, as he said, nothing special.

it's not bad, though. i'm sure it's better than 98% of the world's population. that's mostly because most people don't train them at all. hell, it's probably better than at least 90% of 20-something year old American males (due to the sorry state of physical fitness of most people).



today:

about 30 jumprope double unders...had to stop when I broke a jumprope (again)


dumbbell bench press: 70 lbs x 10 reps, 80 lbs x 8 reps, 90 lbs x 6 reps, 100 lbs x 4 reps, failed on 110 lbs.

pushups: feet in a chair, 45 lb plate on back, 3 sets of 10 reps

bar dips: 3 sets, 12 reps

[Edited on March 4, 2009 at 8:53 PM. Reason : asfd]

3/4/2009 8:51:47 PM

Legs/Arms

10min warm-up cardio
10min dynamic stretching...wish people would stop giving me weird looks

1x18 RP Squats
5x10 Leg Press
1x18 RP Lunges
5x10 Lying Leg Curls

1x18 RP Cheater Curls
5x10 Hammer Curls

1x18 RP CGBP
5x10 Incline Skullcrushers

15min static stretching

no cardio /gasp

3/5/2009 5:14:19 PM

set em up

3/5/2009 5:20:50 PM

did a bunch of decline and swiss ball sit-ups, and back extensions

3/5/2009 5:25:20 PM