Running is going to make your pudge go away????

Diet is going to make it go away....

I also hope you are doing some weightlifting ...so you do retain muscle...






Since I poasted....

ME Rack Pulls, squats, barbell step ups, hanging leg lifts, hanging L-sits

today

RE ring dips, ring pullups, face pulls, db seated MP's, shrugs, close grip bench

3/12/2009 9:25:29 PM

Are you talking to me?

If you are, yeah I'm doing a 5x5 strength training program. I play like 4-5 hours of basketball a week and I jog ~2 miles every AM before work just to wake up.

As far as pudge... I have minimal. I'm not "big" at all just want to get the body fat % down a tad..

[Edited on March 12, 2009 at 9:28 PM. Reason : x]

3/12/2009 9:28:01 PM

oh yeahs

3/12/2009 9:28:27 PM

I think I mentally combined yours and dbharney's post from the last page. it was more in reply to hers, i think.

3/12/2009 9:30:31 PM

i stood up all day

3/12/2009 9:32:45 PM

gym - cardio...

3/12/2009 9:36:05 PM

all this cheap easter candy is killing my cut....middle of the month, back to my CKD plan....goodbye robin eggs hello mass amounts of real eggs

Legs/Arms

60min LISS Cross Training

class

10min Warm-Up Cardio
10min Dynamic Stretching

1x16 RP Leg Press
5x10 Hack Squat

1x18 RP BB Lunges
5x10 Seated Leg Curls

1x15 RP Weighted Chin-Ups
5x10 Pinwheel Curls

1x18 RP CGBP
5x10 Incline Skullcrushers

15min Static Stretching

3/13/2009 2:02:22 PM

Off-day so playing an hour or two of pickup basketball tonight. My favorite days!

3/13/2009 3:23:37 PM

Power Squat
Step Ups
RDL
Ab Circuit

In other news, I went to the health food store in town and they have local Grass Fed Beef. FTW. Also, I tried one of the Jennies Omega-3 Energy bars. They are off the chain...1,305mg PER SERVING of ALA Omega-3 and 8 grams of fiber. There are butt expensive though. I think a box was like $30 for 18

3/13/2009 5:00:22 PM

ran the Run for the Oaks 5k in downtown Raleigh this morning...8:30am...freezing rain...yea that was fun...at the gym now, gonna do some abs/forearm/calves random crap before work

3/14/2009 9:41:17 AM

I just got a new pair of running shoes and I'm not going to take them out in this shit.

Spin class and lifted this morning.

What was your time on the 5k? Did you improve from your last one?

3/14/2009 10:59:28 AM

na i've gone down....took 27:30 for this 5k, to just over 9min/mile....did a 46:30 8k, so again, 9min mile....back in Nov I did a 25:20 5k....I've put on some more muscle so that perhaps may be a factor but I think my cardio health has improved despite my time going up....i think the cold played a factor and I just wasn't ready for a 8:30am 5k in the cold rain

3/14/2009 2:06:23 PM

Also ran the Run for the Oaks. Hung back and ran with Dad, probably around 28 or so. It was chilly for the first mile, but then I warmed up.

3/14/2009 2:16:11 PM

Legs Day!

quick warmup, 10min jog on treadmill (140cals)

Seated Leg Press: 3x12x190,200,210 +7sec stationaries
Calf Extensions: 3x15x210,220,230
Combo:
Dumbbell Squats w/Ex. ball: 3x12x17.5
Floor Lunges: 2x17.5 (across gym and back)

Hip Ad/Abductors: 3x15 each

Leg Extensions: 3x10x100,110,125
Leg Curl: 3x10x75,80,65 (kinda tough at the end of a workout..)
Glutes: 1x10x75 ea. leg

woot

3/14/2009 3:00:48 PM

no gym or cardio today....rather I ate like michael phelps and worked on my research paper

3/15/2009 8:49:18 PM

Back squats w/band bb squats, walking BB lunges, rdl's, some ab shit

3/15/2009 9:06:12 PM

yesterday

25min HIIT fasted cardio

class

10min warmup cardio
10min dynamic stretching

2x15 RP Leg Press
5x10 Hack Squat

1x18 RP Lying Leg Curls
5x10 Seated Leg Curls

1x18 RP CGBP
5x10 RP Incline Skullcrushers

1x18 RP Cheater Curls
5x10 Preacher Curls

10min Static Stretching

3/17/2009 7:49:25 AM

lifting + spin class yesterday

running today

3/17/2009 9:42:17 AM

Chest/Back/Shoulders

I've been averaging 4000+ cal/day for the past few days...bloated some...but I've been able to increase strength...or so I've felt...was able to increase all my lifts today and yesterday by at least 5% and still finish strong. Been sweating like a fiend too.

10min warmup cardio
10min dynamic stretching

1x18 RP Incline Bench
5x10 DB Pull-overs
5x10 Decline Hammer Press

1x18 RP T-Bar Rows
5x10 Straight Arm Pull-Downs
5x10 Single Arm Cable Low Row

1x18 RP Military Press
5x10 Front Raises
5x10 Rear Delt Cable Extension

15min MIIT swimming...heart felt like it was going to explode...gonna do some LISS later this afternoon

15min Static Stretching

3/17/2009 1:20:28 PM

God damn... 4,000?

I struggle to hit 2,800 and keep it mostly healthy... I mean I can do my whole large pizza for dinner and hit 3,500 no problem, but I don't think that would have the desired bulking/strength gaining effect I'm looking for!

3/17/2009 1:22:02 PM

i just bought the IRON GYM


as seen on TV

3/17/2009 1:28:38 PM

Sunday was Arms/Shoulders Day

10min quick warmup on treadmill

Shoulder Press 4x10x60,70,75,80(9)
Dumbbell Curls: 3x25x15
Hammer Curls: 3x25x15
Dumbbell Skullcrushers: 3x12x17.5
4-combo shoulder exercises w/7.5lb dumbbells: 3x10
1) front raises
2) lateral raises
3) bent front raises
4) full shoulder extensions

Tricep Press: 3x12x110,120,130

Abs:
3x10 unassisted situps w/14lb med. ball
3x15 reach for the sky crunches w/med ball
3x20 bicycle crunches
3x10 oblique twists w/10lb med. ball

Cool Down: 15min on treadmill, 5min on bike

3/17/2009 1:34:01 PM

floor presses, pullups, bent over rows, rear delt flys, trap bar shrugs, straight bar curls

3/17/2009 5:06:42 PM

Today is my back squats, bench, rows, pushups/weighted dips, abs day..

3/17/2009 5:08:28 PM

ran about 3 and a half.

3/17/2009 5:22:51 PM

why so far?

3/17/2009 5:29:24 PM

And, for you runners, do any of you use the poise stlye of running?

3/17/2009 5:29:49 PM

added 60min LISS cross training after my PT class & another 10min static stretching

3/17/2009 6:55:23 PM

played softball

3/17/2009 7:47:05 PM

did about 2 miles last night, perfect weather

planned on going again this morning but woke up feeling like i have a cold.. now im in bed resting and not at the gym.

10k next weekend though!!

3/17/2009 7:48:48 PM

4 sets of squat-thrusters (95-125 lbs, 8-10 reps)

3 sets deadlift (5 reps per set)

3/17/2009 7:50:13 PM

ran 2 miles

3/17/2009 8:29:59 PM

Not a COT DAMN thing.

3/17/2009 8:30:27 PM

Quote :

"And, for you runners, do any of you use the poise stlye of running?"

i assume that i do not use poise running because i don't know what that is

3/17/2009 9:44:09 PM

something I found on rower damper settings...

Quote :

"Ok I am writing this thread to clarify the drag factor on the Concept 2 rowers. Many people comment me "Chris - I row with the damper on 10 because its the hardest and thus im doing the most work." I shake my head in dismay. To clarify how the drag factor works imagine that you are in an actual boat. A drag factor of 10 is the same as rowing in a Central park row boat - 8 feet wide, 10 feet long, and impossible to flip. It's heavy, its slow, but if you can get it moving it has quite a bit of inertia. A 4-5 on the damper setting is the equivalent of a racing shell - 24 feet long, 18 inchs wide, and the slightest off weight tilt will flip you - a set of 5 strokes gets this boat moving. A 1 on the damper setting - There is no boat. Now what is the best damper setting for you? This depends on many factors - primarily weight. Workout being second. To make my point clear a damper setting of 10 (8 for women) should only be used for pieces under 150 meters. This is not a rule - but a suggestion. The reason I say this is that unless you have been trained with the proper stroke for years - you will cause damage to yourself at this setting. 150 meters is a sprint/muscle piece that no matter what you do - it wont kill you. Now I will discuss wieght before going back to distances. The following is a laymans chart of where you damper should be around for your weight. (Applied for 500meter+ piece) 250lbs - 6-7 200lbs - 5-6 175lbs - 4-6 150lbs - 3-4 125lbs - 2-3 Now that you have a general idea of where your fan should be - realize that this is not final. Every erg is different. If you want to make sure that each erg you get onto has the same "drag factor" there is a function that lets you determine exactly what your fan is set at. On the model C (grey and black) erg hold down both the "rest" and "ok" button at the same time. In the bottom right hand corner a little "drag" should appear. Hop onto the erg and pull 5-10 strokes fairly hard - a number will appear. The following is a chart regarding recomended drag: 250lbs - 139 200lbs - 132 175lbs - 125 150lbs - 120 125lbs - 114 (Note first generation Model D users - Go to options and the last selection is "more options" under which is "Drag Factor"(Not sure about subsequent generations - they revised the computer 4 months after initial release)) So that now you know where drag is you must realize - these drags are considered in the rowing world to be the most efficient for how a rower works. These drag factors rely on endurance and aerobic ability more then anarobic. Moving higher to the 10 setting emphasizes strength more and more - but subsequently takes much more strength to move the fan (This will make you much more tired sooner then at a lower drag). Remember - it may look easy - but anyway you slice the cake (erg?) it will hurt. The athlete's anerobic threshold, the point at which the body's muscles have exhausted their oxygen store and start burning other fuel. For regular folks, reaching that threshold is quitting time; anaerobic work is 19 times harder than aerobic work. But rowing is all about harder. Elite rowers fire off the start at sprint speed -- 53 strokes per minute. With 95 pounds of force on the blade end, each stroke is a weightlifter's power clean. Rowers cross their anaerobic threshold with that first stroke. Then there are 225 more to the finish line.""

3/17/2009 11:29:23 PM

Bench, Dumbell curls, hammer curls, some back stuff, ~150 situps and also ran for about 15 minutes.

Also im starting to eat healthier. Had a poptart for breakfast, missed lunch cuz i was in class(not good) and then had a chicken salad with mixed vegetables for dinner. My main problem has been not just eating unhealthy, but eating too much at one time. So i'm cutting back on my portions while eating healthier foods.

For any of you workout gurus on here. Im 5'9 and prolly weigh around 190 right now. I wanna drop 10-15 pounds while toning up in muscle. What are some good foods to start eating? I've read chicken, fruits, vegetables, grains, etc are all good......but what has worked for you? Thanks

3/17/2009 11:43:12 PM

Chest Day!

Benchpress: 4x10x135-150 please don't make fun of me i'm kinda weak and don't have a spotter
Incline: 4x10x90, 100, 110, 120
Decline: 4x10x140, 160, 180, 200
Dumbell Presses: 3x10x40, 45, 40
Tricep Press: 3x10x110, 130, 140
Cable Chest Box Press: 3x10x50
Cable Chest Down Press 3x10x30

3/18/2009 12:04:28 AM

Quote :

"please don't make fun of me i'm kinda weak and don't have a spotter"

Why on earth would anyone here make fun of you? I don't think I've seen anyone on this thread do anything but try and give friendly advice.

You have to start somewhere. Granted, I know almost everyone at my gym from playing so much basketball so I feel comfortable there, but I am recovering from a shoulder/elbow injury and I just recently started my new weight training program. I started by bench at 85 pounds! I progressively add 5 pounds each bench day. I don't feel embarrassed in the least. You do what you gotta do...

[Edited on March 18, 2009 at 12:16 AM. Reason : x]

3/18/2009 12:16:28 AM

I walked to class.

3/18/2009 12:17:41 AM

wolfpack, I'll be back tommorrow w/ a post for you... it's too late.


I'm going to http://www.muscledriverusa.com/ to pick up some chalk. They are w/ in a reasonable drive. I think i'm going to pick up my own rings, and dip belt, too.

3/18/2009 12:23:36 AM

^yeah, no hurry, im just wondering. Thanks

3/18/2009 12:40:05 AM

Low Back/Ass/Traps/Rhoms

10min warmup cardio
10min dynamic stretching

1x17 RP Rack Pulls
5x10 SLDLs

1x18 RP Shrugs
5x10 Shrugs

1x18 RP RDLs
5x10 Good Mornings

1x18 RP Haney Shrugs
5x10 Haney Shrugs

5x10 Adductors
5x10 Abductors

no cardio

15min Static Stretching

3/18/2009 1:43:59 PM

Anyone ever injured a hip flexor? One of mine was sore all weekend after squats on Friday, but yesterday when I went to get off the couch it felt like I pulled or tore it. It was pretty severe pain for about 10 minutes and walking was really painful for a couple of hours afterwards. Today it's just sore when I walk. Wondering how long my recovery time is going to be on this. I'm going to try working out a little lighter today and see how it goes.

[Edited on March 18, 2009 at 1:51 PM. Reason : l]

3/18/2009 1:51:03 PM

I am down 21 pounds in 5 months on Crossfit

6'0 235 to 214 - leaned out like a m'fer

3/18/2009 1:54:41 PM

I took a shit.

3/18/2009 1:57:29 PM

been in the gym hard the past 4 days; going to take a break from lifting and just do nothing but cardio tonight.

3/18/2009 3:53:00 PM

I could break any meatheads ankles in this thread

3/18/2009 3:55:05 PM

you could prob suck their cock as well

3/18/2009 3:57:54 PM

anyone could suck dick, I however have never put a penis in or around my mouth

3/18/2009 3:59:38 PM

^"sure you're not a homo sexual"

3/18/2009 4:05:12 PM