2.2 km rowing 200 watt pace for 1.8km of it split into 1.1 and 1.1 before and after weights

1/10 mile walk 1/10 mile jog 6/10 mile run 1/10 mile walk after everything

2x of the following sets
10x bench @ 137
10x pull down at 167
10x row at 137 (might have been higher i don't remember)
10x lateral arm raise @ 90
10x overhead press @ 100

20x alternating arm curls @ 20 after everything else

2 pull ups (just to see how they felt after a workout)

25x leg raise crunches (again to see how the felt in general, i get fatigued in the upper thigh/hip over any sort of ab sensation)

3/6/2009 10:11:56 AM

haven't done shit today but went to the gym twice yesterday and twice tuesday

at lo mein for breakfast but only ate veggies and grilled chicken for the rest of the day

3/6/2009 12:11:12 PM

gonna play some softball, dropped 7 pounds

3/6/2009 12:13:29 PM

Finished week 2 of my new workout.

Gotta play 2 hours of basketball tonight and hope I am not too sore to ski on Sunday.

3/6/2009 12:19:14 PM

that was thursday... today, not shit really, swim practice is getting cut for a command performance engagement (well more for her than for me, but I gotta go)

3/6/2009 12:22:49 PM

Chest/Back/Shoulders
10min warm-up jog
10min dynamic stretching

1x15 RP Flat DB Press
5x10 Incline Hammer Press
5x10 Decline DB Flies

1x15 RP T-Bar Row
5x10 1 Arm Lat Pull-Downs
5x10 Bent BB Row

1x15 RP Military Press
5x10 Lat Raises(machine)
5x10 Arnold Press

10min Static Stretching

50min Jog outside...gorgeous day

10min Static Stretching

3/6/2009 4:57:55 PM

Foam rolled
Light Snatches and Mobility work (warm-up)

Deadlifts
135x5
225x5
275x3
315x3
345x3
225x20 (touch and go, no stopping)

Max Rounds in 10 mins.
2 Muscle-Ups
4 Handstand Push-Ups
8 KB Swings, 53lb bell
5 rounds

3/6/2009 5:00:16 PM

I trained at a new gym today... always fun to hit muscles a little differently. Went to Golds Gym in Cary, trained legs and then played a hideous game of basketball with my training partner. Was a lot of fun! =)

3/8/2009 1:26:35 AM

yesterday: ran 3 miles

3/8/2009 7:55:12 AM

last night I had 3 huge pieces of sicilian with pepperoni and sausage, mozzarella sticks, and garlic bread.

now, it's waffles for breakfast

3/8/2009 8:25:59 AM

Running in St. Patty's (albeit not really close to St. Patty's day) 8k this afternoon.

3/8/2009 11:55:21 AM

^same

I'm over at carmichael now, well next to it....stupid Rec Center is closed all day today...I showed up an hour ago ready to lift and now have to wait around til 1pm for the old gym to open and get in an hour worth of lifting before I'm off to run...

3/8/2009 11:59:43 AM

Rode 14 1/2 miles on the bike to Elon and back. Great day but a bit windy when coming back. I should have brought my kite.

I have a question though. Which is better for you (yes, I know this is ambiguous) riding a bike or running? When I run I become worn out quicker mentally and physically but I could ride my bike for days. Or is there some equilibrium where riding x miles would equal the same workout as running y miles?

3/8/2009 1:32:38 PM

i just prefer running, it feels like a more complete exercise to me, I'm able to work my core a bunch more by staying posture aware the entire time plus, i know it doesn't sound right, but i feel i don't have to work as hard to achieve the same HR while running as I would if I were biking...I absolutely hate the bikes in the gym for cardio, never get the chance to do bikes outdoors though, I'm sure it's a world of difference....couldn't say if there's some ratio that equats to x bike miles = y running miles

Today:

1x15 RP Incline BB Bench
5x10 Flat Hammer Press
5x10 Incline DB Flies

1x18 Bent T-Bar Rows
5x10 Hammer Lat Pull-downs
5x10 Bent DB Rows

1x18 RP Military Press
5x10 Front Raises
5x10 Wide Grip Upright Rows

Jogged 3 miles from campus to Blount St, ran the 8k, jogged 3 miles back....so 11 miles ran? in ~ 2hrs. Arrived at 2:45, checked in, ran at 3...ended 3:45, back at the gym by 4:30. Good day!

ya, 8k took 46 min a bit off my pace for 5 miles...likely since time was tight...hopefully can knock that down to 40min next time out. Running an event every weekend in march/april this year....good times being in shape! Better than being fat.

3/8/2009 6:26:05 PM

Today

weighted muscleups, weighted ring dips, weighted ring pullups, those things you do where you pull yourself up and your arms are horizontal, L sits

curls (HAHAHA)

3/8/2009 8:22:39 PM

at what rep/weight on weighted pullups should I be able to begin some muscle ups...I've tried a few but only look like a fool trying to get the motion in order....do you prefer to do them on a straight bar or a split multi grip? what grip do you begin with as well?

3/8/2009 8:25:29 PM

tried to go mountain biking, but ended up puking on the side of the trail instead.

6 months of couch will do that to you.

3/8/2009 8:25:45 PM

I'm doing them w/ rings. For either, you will be using a false grip. For the most part, it's all in learning the crossover. I learned (and practice) by adjusting the rings low, so that you can take off load, using your feet. You can also use bands under your knees for assist. You'll also need to learn to kip.

You'll need some power in your pullups, so that you can get above the rings. I never had power in my pullups, untill I was doing weighted pullups

If you can do 6+, you can start adding weight to a pullup. Same as every other excersize...except you are measuring bw, and added weight. This also pushed up my number of bw pushups.


As far as a number of push up to do a muscle up? I dunno...? I see no reason you couldn't work on band assisted pullups/dips/muscleups...

As far as grip on bar pullups, do them all...

3/8/2009 8:33:28 PM

yea, i can do ~10 dead hang pull-ups and 15 normal kicking flailing about...I generally use palms away grip, i feel i use too much bicep when i use palm facing/neutral grip...I should really try some clapping pull-ups....I do +25lbs BW pull-ups on my RP set for a back exercise, I'll do 8-4-3...I also do a weighted chin-up for my bicep RP set, same +25lbs except I'll do a dead hang for em, i feel alot stronger doing chin-ups than pull-ups

dunno if I'm right here calling a chin-up when I have palms facing vs a pull-up, palms away

3/8/2009 8:49:47 PM

You're correct, and right.

3/8/2009 8:57:17 PM

legs/arms

10min warmup mile jog
10min dynamic stretching

1x18 RP Leg Press
5x10 Hack Squat

1x18 RP Lying Leg Curls
5x10 Seated Leg Curls

1x15 Weighted Chin-Ups
5x10 Pinwheel Curls

1x14 CGBP
5x10 Incline Skullcrusher

15min Static Stretching

no cardio

3/9/2009 9:40:47 AM

i pulled on my dick...
for a good 20 minutes.

3/9/2009 9:43:01 AM

treadmill 40min (500 calories)

Back/Bi's

Close Grip Lat Pulls: 3x12x42.5,50,60
Wide Grip Lat Pulls: 3x12x42.5,50,50
Combo:
Dual Grip Seated Rows: 3x12x37.5,45,52.5
Dumbbell Rows: 3x10x30 (each arm)
Open palm dumbbell curls 3x10x20
Hammer Curls: 3x10x20
"21's" 1x30

Abs:
3x10 unassisted situps w/14lb medicine ball
3x15 reach for the sky crunches
3x20 bicycle crunches

3x10 pushups

cooldown: 12min bike (100 cals)

3/9/2009 4:03:32 PM

16 miles on the bike up to Elon and three hours with the power kite. Suffice to say I got barbequed.

3/9/2009 4:28:41 PM

Chest/Back/Shoulders

10min Warmup Cardio
10min Dynamic Stretching

1x15 RP Flat BB Bench
5x10 Incline DB Becnh
5x10 DB Pullover

1x16 RP T-Bar Rows
5x10 Low Cable Row
5x10 Lat Pull-Downs

1x15 RP Military BB Press
5x10 Lateral DB Raises
5x10 Rear DB Raises

40min LISS Cardio
20min MIIT Swim

15min Static Stretching

3/10/2009 11:14:10 AM

question about pull ups and chin ups. How often do you recommend doing them? Right now I am just doing them on my back days (2 days a week) when I am doing several other back exercises. I'm wondering if I would wear my muscles out by doing them 4-5 days a week.

In other words, with the time I have to go to the gym I am just doing A B off A B off as far as my routines go. Lets say B days are my back days, right now those are the days I am doing pull ups along with my other back movements. I'm mainly thinking off doing them on A and B days.

Mainly looking to increase the number I do as I have felt stagnant after getting up to 4 sets of 8. I guess I could always look into weighted ones which I have never done or possibly changing the number of sets and reps.

[Edited on March 11, 2009 at 10:12 AM. Reason : ]

3/11/2009 10:08:47 AM

lifted and spin class. felt good to get it knocked out of the way early.

3/11/2009 10:40:40 AM

monday ~3000 yards, mostly sprint stuff, 100's and 50's.... on a fast pace.

tuesday i would have lifted but i felt like shit so i took a half day from work and slept

today i would normally swim again, but that's extremely unlikely as i still feel like shit.

3/11/2009 10:43:18 AM

Today I'm going on a 50 minute high intensity mountain biking ride near Beaver Dam. I always come back red in the face and with sweat pouring off me. Good workout. If you are a mountain biker and live in Raleigh, check out the trails: http://www.singletracks.com/php/trail.php?id=722

(Monday - Friday) Workouts at the Gym around Noon - Weekends are my resting periods.

My Simple Gym Circut: 20 pushups, crunches until I can't, 12 minutes of high intense cardio on the biking machines, followed by three sets of shoulders, biceps, and chest with free-weights. Usually ends up being a 30 minute workout, monday - friday. However, I substitute mountain biking trails at least one day a week, which I consider my "real" workout of the week.

V Everyone isn't. A lot are though because they sit on their computers all day for fun.

[Edited on March 11, 2009 at 11:19 AM. Reason : -]

3/11/2009 11:02:46 AM

If everyone works out like this, then why is every one so fat on TWW?

3/11/2009 11:13:41 AM

ran 5k & lifted.. it's kinda muggy out thar

3/11/2009 11:37:21 AM

man boobs


what's the best way to get rid of these suckers?

running has skinnied me up some, but it's starting in my legs first and working it's way up. taking forever

3/11/2009 11:50:05 AM

There is no way to target a specific area of fat. You just have to lose more fat and wait for your genes to decide that the fat in your chest region is ready to go.

3/11/2009 11:52:53 AM

liposuction it is then....

3/11/2009 1:32:59 PM

If you have breast bud tissue liposuction won't work. They'll have to cut out with a scalpel. I saw a show on the discovery channel about it a while back. Some of the botched surgeries were disgusting...Guys had craters where the tissue used to be.

3/11/2009 1:44:06 PM

Quote :

"If everyone works out like this, then why is every one so fat on TWW?"

There's only like 10 people that post in this thread

3/11/2009 2:13:58 PM

i will be biking after work today

and then doing my pilates ab workout

3/11/2009 2:15:44 PM

Summary Data
Total Time (h:m:s)	1:24:03	9:32 pace
Moving Time (h:m:s)	1:13:07	8:17 pace
Distance (mi )	8.81
Moving Speed (mph)	7.2 avg.	28.5 max.
Elevation Gain (ft)	+1,411 / -1,417
 
Avg. Heart Rate	150 bpm	Zone 3.7

3/11/2009 2:17:20 PM

i've definitely lost body fat, i only have one more notch on my belt left, and i can use it if i want my pants snug....

from the way i'm feeling right now i should be back in the gym tommorrow and swimming on friday again....

i'm gonna start tapering for the april 28th meet ~ 2 weeks beforehand with only light weights the first week of tapering dropping down to 1000 or so yards the last 2 practices....

i'm still a ways from where i want to be but i'm headed in the right direction.

[Edited on March 11, 2009 at 3:07 PM. Reason : s]

3/11/2009 3:06:46 PM

Low Back/Ass/Traps

10min LI Cardio Warmup
10min Dynamic Stretching

1x15 RP Haney Shrugs
5x10 Haney Shrugs

1x15 RP Shrugs
5x10 DB Shrugs

1x14 RP Rack Pulls
5x10 SLDL

1x15 RP BB Cleans
5x10 DB Clean & Press

3x10 Cable Adductors
3x10 Cable Abductors
3x10 Hyperextensions

60min LISS Cross-Training
15min Dynamic Stretching

3/11/2009 3:35:04 PM

20min treadmill (300 calories)

chest II

bench: 3x10x115,125,135
fixed incline: 1x10x90
fixed decline: 2x10x90, 160
Dumbbell Presses: 3x10x40
Combo:
Barbell Skullcrushers: 3x10x40
Barbell Chest Presses: 3x10x40
Single Arm Dumbbell Skullcrushers: 3x10x15 each arm
Seated Fly: 3x10x115,130,145

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

3/11/2009 11:17:15 PM

3/11/2009 11:19:37 PM

Chest/Back/Shoulders

10min Warm-Up Cardio
10min Dynamic Stretching

1x18 RP Incline BB Press
5x10 Decline Flies
5x10 Flat Cable Press

1x18 RP T-Bar Rows
5x10 Bent BB Rows
5x10 Single Arm Lat Pull-Downs

1x18 RP Shoulder Press
5x10 Front Raises
5x10 Rear Delt Deck

40min LISS Cross-Training
15min Static Stretching

3/12/2009 11:36:01 AM

if it doesnt rain im look for a job then go to play basketball

3/12/2009 11:38:21 AM

ran 7.5 with my new shoes.

3/12/2009 4:41:06 PM

Started week 3 of my new workout plan/diet this week. Can slightly see my little bit of pudge going away and I feel a bit stronger already (obviously nothing visually yet).

Within 2-3 months, if the past is any indicator, I'll probably look A LOT better physically... can't wait.

Hard work and discipline is definitely going to pay off

** My biggest worry is that, because of time constraints with work/school, is that I'm relying too much on protein supplements. I simply can't prepare six meals a day without having one be a shake and one be a protein bar. Other than that I'm doing well...

[Edited on March 12, 2009 at 6:53 PM. Reason : x]

3/12/2009 6:52:05 PM

no homo, but we can be gym rats together when you move back to Raleigh

3/12/2009 6:53:00 PM

That's cool.. need to find a place where I can play indoor pickup ball after work though, too.

3/12/2009 6:53:57 PM

set em up

3/12/2009 8:17:34 PM

77
lifting computer cases, rawr

3/12/2009 8:19:30 PM