lol

3/24/2009 3:44:17 PM

about to go run 3 miles

3/24/2009 4:20:13 PM

Not my strongest day at the gym, but definitely worked it

warmup 10min treadmill (130cals)

Bench: 3x10x135
Fixed Incline: 3x10x90
Fixed Decline: 3x10x160
Dumbbell Presses: 4x10x35, 45, 40, 35
Combo:
Barbell Skullcrushers 3x10x40
Barbell Chest Presses 3x10x40
Dumbbell Skullcrushers 3x10x40
Single Arm Cable Pulldowns: 3x10x10, 10, 12.5

Abs: 3x10xslow situps
3x15x reach for the sky crunches
3x20 bike crunches

Treadmill: 30min (400cals)

Tricep Extension Machine: 3x12x40, 50, 60
Seated Fly: 3x12x130, 145, 160


beefcake!

3/25/2009 12:24:30 AM

yesterday me bench and acessory shit

today was deficit deads, oh squat, barbell walking lunges, hanging leg raises on ringz

3/25/2009 12:39:08 AM

Traps/Low Back/Ass

10min Warmup Bike
10min Dynamic Stretching

1x15 RP BB Cleans
5x10 DB Cleans

1x18 RP Haney Shrugs
5x10 Haney Shrugs

1x18 RP SLDL
5x10 Good Mornings

1x18 RP Shrugs
5x10 Shrugs

3x10 Cable Hip Adductors
3x10 Cable Hip Abductors
3x10 Cable Hip Extensions
10min Mixed Ab Work

15min Static Stretching

3/25/2009 11:20:41 AM

45 min on the elliptical, dumbbell sets, 30 min of strength-building stretches (yoga)

3/25/2009 11:24:52 AM

spin class last night.

depending on the weather and if i'm up for it, 7-8 mile run today.

3/26/2009 8:40:07 AM

spin class this morning for 45 minutes and weights later today at lunch.

3/26/2009 8:44:11 AM

chest/back/shoulders

10min warmup cardio
10min dynamic stretching

1x18 RP Decline BB Press
5x10 Incline DB Press
5x10 Overhead DB Pullover

1x18 RP Weighted Pull-Ups
5x10 Bent BB Rows
5x10 Single Lat Pull-Downs

1x18 RP Cable Military Press
5x10 Supine Lateral Raises
5x10 Front Raises

15min Static Stretching

3/26/2009 11:21:22 AM

I had taco bell for lunch.

3/26/2009 11:22:43 AM

Ran 8.18 miles in 59'34 - 7:16/mile pace

Here's the route for any Charlotteans: http://www.gmap-pedometer.com/?r=2671293

3/26/2009 3:31:13 PM

Ran 5 miles with a girl that's a lot faster than me. I did not do well.

3/27/2009 6:13:05 PM

walked/jogged 7 miles to campus - 90 min

ran the Spring Fling 5K - 24:50

dynamic stretching - 10 min
workout: chest/back/shoulders - 58 min
static stretching - 20min

walked 7 miles back home - 130 min

epic sleep tonight

3/29/2009 5:26:12 PM

Run around my hood

3/29/2009 6:46:40 PM

^^ Go easy on the adderall buddy

3/29/2009 7:13:26 PM

Legs/Arms

10min Warmup Cardio
10min dynamic stretching

1x18 RP Squats
5x10 Quad Extensions

1x18 RP Lunges
5x10 Seated Leg Curls

1x18 RP Weighted Chins
5x10 Incline DB Curls

1x18 RP Decline CGBP
5x10 Incline Skullcrushers

20min Static Stretching, my trap is killing me

3/30/2009 9:23:08 PM

practice 2 hours

3/30/2009 9:27:13 PM

SUSPEND.

3/30/2009 9:51:14 PM

will do this thread a favor and try to get it to the next page so I don't have to see that

3/30/2009 9:51:40 PM

im just showin a video of my workout

3/30/2009 9:52:07 PM

word

3/30/2009 9:52:17 PM

lalalalalalalalalalalala

3/30/2009 9:53:02 PM

laaaaaaaaaaaaaaaalaaaaaaaaaaaaa

3/30/2009 9:53:30 PM

lalalaalalalaaaaaaaaaa

3/30/2009 9:54:00 PM

lalalalaloaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaa

3/30/2009 9:55:09 PM

suspend for padding

3/30/2009 9:55:29 PM

biked a few miles

3/30/2009 9:55:38 PM

suspend for playing dumb

3/30/2009 9:56:59 PM

"but......that really WAS my workout......."

It would made a difference if it wasn't so trite/over done

[Edited on March 30, 2009 at 9:58 PM. Reason : ,,,]

3/30/2009 9:57:52 PM

ohhh, sick burn dude

3/30/2009 9:58:09 PM

Taking the week off as I turned my ankle walking on level ground (wtf) and my left forearms/wrist have been giving me trouble. It's been a stressful few weeks w/ bad diet and little sleep. This is much needed.

3/31/2009 6:17:25 PM

did a 10k on sunday!

3/31/2009 7:15:50 PM

10min warmup cardio
10min dynamic stretching

61 min to complete my usual routine for chest/back/shoulders...managed to bump up the weight on my RP sets ~5% across the board, def putting on some mass with this new routine/diet....if not, I just feel fatter

15min static stretching PWO

no cardio, no abs

3/31/2009 8:45:42 PM

20min treadmill (300cals)

today was leg day, I did the abs first cause i felt a little tired and wanted to make sure i did them rather than getting too tired and skipping them.
3x10 slow situps
3x15 reach for the sky crunches (legs in air)
3x20 bicycle crunches

Legs...i kept it a little short I was starting to get kinda queasy, plus I haven't worked out at the gym since last thursday, was gone all weekend.

Seated Leg Press: 3x10 +7sec stationaries
Calf Extensions: 3x10
Squats: 3x10
Leg Extensions: 3x10
Seated Leg Curl: 3x10

3/31/2009 9:55:36 PM

drove to my mailbox

I'm Big Business and i approved this message.

3/31/2009 9:56:28 PM

ran 7.5 yesterday
biked 12ish today

4/1/2009 10:58:16 AM

Ran about 2 miles earlier today. First time I've ran in about a year, didn't realize that all the smoking and drinking would make me this out of shape.

4/1/2009 2:47:42 PM

did wii fit for 15 minutes last night. first time in like 1.5 months :\

4/1/2009 2:48:56 PM

low back/ass/traps

10min warmup cardio
10min dynamic stretching

1x18 RP BB Cleans
5x10 DB Clean & Press

1x18 RP RDLs
5x10 RDLs

1x18 RP SLDLs
5x10 Good Mornings

1x18 Haney Shrugs
5x10 Shrugs

no cardio, no abs
15min Static Stretching

4/1/2009 9:16:32 PM

ran 4 miles

Quote :

"Ran about 2 miles earlier today. First time I've ran in about a year, didn't realize that all the smoking and drinking would make me this out of shape"

im pretty sure its the yearlong hiatus that did it man, i train with cats that smoke and drink all the damn time and they kick my ass in the gym

but let them stop comin a week, and they can only kick my ass for half the round

[Edited on April 1, 2009 at 9:19 PM. Reason : d]

4/1/2009 9:18:06 PM

Chest/Back/Shoulders

5min dynamic stretching

1x18 RP Decline BB Press
5x10 Incline DB Flies
5x10 Bar Dips

1x18 RP T-Bar Rows
5x10 Full ROM Bent Rows
5x10 Hammer Lat Pulldowns

1x18 Arnold DB Press
5x10 Rear Delt Machine Flies
5x10 Supine Medial Delt Raises

30min LISS crosstraining
15min mixed ab work
15min static stretching

4/2/2009 7:49:43 PM

60min spin class
15min static stretching

class for 2hrs

Legs/Arms
10min warmup mile jog
10min dynamic stretching

1x15 RP Linear Leg Press
5x10 Hack Squats

1x18 RP BB Lunges
5x10 Lying Leg Curls

1x18 Weighted Chin-Ups
5x10 Supine Cable Curls

1x18 Decline CGBP
5x10 Incline Skullcrushers

15min Static Stretching

4/3/2009 2:15:02 PM

walked 2.5mi @ 5.5mph, no bullshit

4/8/2009 8:03:52 PM

havent had as much time to hit the gym so my workouts have been shorter. But the reason I've had to cut back is because I am in 2 softball leagues, a volleyball league, and practicing 3v3 volleyball for a tournament so at least I'm still getting exercise

4/9/2009 7:04:54 AM

dumbbell arm exercises(tricep, bicep, deltoids) on an exercise ball...dumbbell chest exercises was a smashing success, hopefully this is equally good...then gonna run a few miles

4/12/2009 4:49:52 PM

any fitness gurus on here interested in doing some personal training this summer? I'm pretty good at maintaining on my own but I wanna push myself to the next level, i.e. get under 20% body fat and be able to bench 200lbs. Not a tough goal but i'm having a hard time doing it myself and could use some external motivation.

4/13/2009 9:58:05 AM

I QUIT SMOKING

and i'm not a happy person right now

4/13/2009 10:25:53 AM

^^i just need to take the ACE test and I'll be certified

I put on ~20lbs over the month of March, cut out a lot of cardio and ate like a horse...went from 12.1% bf @ 193lbs (3/9/09) to 14.5% @ 210lbs (4/13/09), so a nice mix of muscle/fat...hoping to cut to sub 190 by July 1st. My waist has stayed the same size but my pant legs are hella tight now, i can see the fat stored in my stomach/face mostly, everything else is pretty much the same. My strength has gone up ~10% across the board, macht spaß!

Legs/Arms

8min warmup mile jog
10min dynamic stretching

1x18 RP Squats
5x10 Quad Extensions

1x18 RP Lunges
5x10 Lying Leg Curls

1x18 RP Weighted Chins
5x10 Pinwheel Curls

1x18 RP Decline CGBP
5x10 Incline Skullcrushers

15min static stretching, calves won't stop twitching now

4/13/2009 12:25:04 PM

chest/back/shoulders

8min warmup mile
10min dynamic stretching

1x18x235 RP Flat Bench
5x10x175 Decline Bench
5x10x40s Incline DB Flies

1x18x5 plates T-Bar row
5x10x70 Straight Arm Pulldown
5x10x75 Single Lat Pulldowns

1x18x170 Military Press
5x10x35 Supine Lateral Raises
5x10x20s DB Front Raises
-58min

10min mixed ab work
15min static stretching
10min cooldown mile
25min HIIT swimming
10min static stretching

4/14/2009 11:21:19 AM

80

_{changed batteries on the Wii Fit board}

4/14/2009 2:22:48 PM