Yesterday I lifted and did spin. Today I am running 3 miles and swimming 750m

4/14/2009 3:37:23 PM

Low Back/Ass/Traps

10min warmup cardio
10min dynamic stretching

1x18 RP SLDL
5x10 SLDL

1x18 RP Haney Shrugs
5x10 Shrugs
5x10 Upright DB Rows on a Bosu

1x18 RP Cleans - smacked myself in the chin with the bb, bled a bit
5x10 Good Mornings
5x10 Hyperextensions

60x Bird Dogs per
60x Clams per
60x Kickbacks per

15min static stretching

4/15/2009 8:47:53 PM

stair climber for an hour

600 calories boom boom pow

4/15/2009 9:17:37 PM

bought 5 bananas, 5 yogurts, 5 kiwis, and the bread thats 5g of fiber per slice

4/15/2009 9:20:45 PM

lots of swimming

4/15/2009 10:27:30 PM

Quote :

"STILL NOT SMOKING"

4/15/2009 10:33:30 PM

hour on the treadmill while playing Killzone 2.

4/15/2009 10:36:57 PM

deficit deads, walking bb lunges, back squats

followed up w/ some fun w/ my rings (doesn't make sense w/ my plan, but I really wanted to play w/ them.....) Muscle ups, dips, pull ups, push ups, jackknives (holy god ouch).

4/15/2009 10:57:36 PM

how do you play a game while on the treadmill? unless you're walking and not doing much??

i cant even read a magazine on a treadmill much less pay attention to some game

4/16/2009 9:24:49 AM

Chest/Back/Shoulders

10min warmup cardio
10min dynamic stretching

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

1x18 RP Weighted Pull-Ups
5x10 Bent BB Rows
5x10 Straight Arm Pull-Downs

1x18 RP Military BB Press - hit myself in the forehead today, dunno what is wrong with me
5x10 Supine Lateral Raises
5x10 Rear Delt Flies
~57min

10min mixed ab work
10min static stretching
10min jog cooldown
20min HIIT swimming
10min static stretching

4/16/2009 11:20:49 AM

^^3.5mph at a 5% incline. It's lower impact than jogging, but burns a similar amount of calories.

I've done it at 5mph before, but sometimes I'll get startled by something in the game and somehow jump off the treadmill in real life trying to avoid what happened in the game.

[Edited on April 16, 2009 at 11:27 AM. Reason : holding a wireless controller and playing a shooting game doesn't take much concentration.]

4/16/2009 11:26:10 AM

I got some people at my work started on the Biggest Loser Weight Loss Challenge.

Starts tomorrow. Seven weeks.

$5 initial buy in, $1 per week if you stay the same or gain weight.

4/16/2009 4:55:27 PM

yesterday

weighted bb pushups, hspu's, pullups, cleans, biceptz! (I had to do a bit of improvising)

today

Deads, romanians, stepups, jackknifes (ringwork)

4/18/2009 10:42:35 PM

Stair climber is the best ass blaster, by 20 minutes in I'm swearing the fucker off. aha I think the machine I HATE the most if that rotating ladder one that is at an incline, does the jod though.

Been riding my bike every single day it's not rained, due to the rain however, I also joined the Y today. Looking forward to the perks like the pool and weight rooms.

4/18/2009 11:08:11 PM

I took a shit.

4/18/2009 11:50:53 PM

I jerked off.

I'm losing weight, an ounce at a time.

4/18/2009 11:51:50 PM

Today, did a WOD for cardio

CF warmup,

100 inverted burpess


holy fuck

4/19/2009 6:16:44 PM

50 Minutes on the recumbant bike and walking around the park for 2 hours Sat.
Walked around the mall for over an hour and recumbant bike for 40 minutes yesterday...

I am going to win!

4/20/2009 2:20:08 PM

legs/arms
10min warmup cardio
10min dynamic stretching
50x Bird-Dogs per side

1x18 RP Squats
5x10 Quad Extensions

1x18 RP Lunges
5x10 Lying Leg Curls

1x18 RP Decline CGBP
5x10 Incline Skullcrushers

1x18 RP Cheater Curls
5x10 Preacher Curls

10min ab work
15min static stretching

class 3hrs

60min mixed cardio
15min static stretching

4/20/2009 2:45:12 PM

Chest/Back/Shoulders

10min warmup
10min dynamic stretching

1x17 RP Flat BB Bench
5x10 Incline DB Flies
5x10 Decline BB Bench

1x18 RP Yates Row
5x10 Straight Arm Pulldowns
5x10 Low Cable Row

1x18 RP Military BB Press
5x10 Supine Lateral Raises
5x10 Front Raises
~55min

10min mixed ab work
10min static stretching

40min LISS cross training
20min HIIT swimming

10min static stretching

4/21/2009 1:10:56 PM

smacked myself in the chin again doing cleans, dunno what is wrong with me, gonna have to use the pad next week to avoid injury, also scraped a good amount of skin off my shins doing rack pulls

Low Back/Ass/Traps

Warmup
10min Cardio
10min Dynamic Stretching
30x Bird Dogs
30x Kickbacks
30x Hyperextensions

Full Body
1x18x155 RP Cleans
5x10x40 DB Clean & Press

Low Back/Ass
1x18x335 RP Rack Pulls
5x10x205 SLDLs
5x10x65 Good Mornings

Traps
1x18x335 RP Shrugs
5x10x225 Shrugs

1x18x335 RP Haney Shrugs
5x10x95 Close Grip Upright Rows

Cooldown
30x Bird Dogs
30x Kickbacks
30x Hyperextensions
10min Static Stretching

class for 3hrs

60min LISS Cross Training
10min Static Stretching

4/22/2009 5:53:23 PM

45 min cardio HIIT on the precor elliptical then some upper body strength training, biceps, triceps, shoulders, chest as well as squats.

4/22/2009 5:57:24 PM

Squats
Jammers
Step Up
45 Degree Back Raises

4/22/2009 6:45:59 PM

DB floor press, pull ups, tbars, face pulls, bb shrugs, curls

4/22/2009 7:37:19 PM

I also ridiculed my friend for running the Boston Marathon.

4/22/2009 7:38:02 PM

Quote :

"I got some people at my work started on the Biggest Loser Weight Loss Challenge. Starts tomorrow. Seven weeks. $5 initial buy in, $1 per week if you stay the same or gain weight. "

Down 2 lbs since Friday. Woopty Woop.

4/23/2009 1:38:27 PM

^congrats on the weight loss, it's addicting, hopefully more addicting than caloric surpluses

Chest/Back/Shoulders
Warmup
10min Cardio
10min Dynamic Stretching

Chest
1x18x245 RP Decline BB Press *PR*
5x10x45 Flat DB Flies
5x10x155 Incline BB Press

[b]Back[/u]
1x17x220 RP Lat Pull-Downs
5x10x165 Yates Row
5x10x70 Straight Arm Pull-Downs

Shoulders
1x17x175 Military BB Press
5x10x50 Front BB Raises
5x10x130 Rear Delt Machine Flies
~62min

Cooldown
10min Mixed Ab Work
10min Static Stretching
Class for 4hrs
20min HIIT Swim
10min Static Stretching

4/23/2009 4:49:13 PM

my neighbor is making me lift weights tonight. this should be interesting.

4/23/2009 8:47:39 PM

I sat in a corner and thought about twoozles for about 30 minutes

4/23/2009 8:48:20 PM

you will when i have a six pack!
just kidding
i'll never have a six pack

4/23/2009 8:49:03 PM

4/23/2009 8:49:27 PM

played soccer for two hours, and accidentally leveled some Asian kid twice so that he was on the point of not shaking my hand when I extended it

4/23/2009 9:37:38 PM

8am workout this morning and already done. Who am I?

[Edited on April 25, 2009 at 12:50 PM. Reason : Beach time!!]

4/25/2009 12:49:42 PM

^sounds like me, the introvert

rested Friday, did work today, son!

Legs/Arms

Warm Up
10min Cardio
10min Dynamic Stretching

Legs
1x18x255 RP 24" Box Squats
3x10x578 Leg Press
3x10x190 Quad Extension

1x18x150 RP Lunges
5x10x170 Lying Leg Curls

Tris
1x18x185 RP Decline CGBP
5x10x90 Incline Skullcrushers

Bis
1x18 +25lb Weighted Chin-Ups
5x10x70 Preacher Curls

No Abs
No Cardio...played some raquetball with my client but at a leisurely pace

10min Static Stretching

hoping to play some hoops with my friends tonight, anyone care to challenge us to a pickup game? I've got an Electrical Engineer and an Arab that plays WoW on my team, we're amazing. Hopefully I can get a jew too, if he reads this post rather than drives his new car.

4/25/2009 4:23:06 PM

mountain biked for 2 hours...awesome

4/25/2009 4:58:43 PM

^^we ended up schooling some old fart and his son, 9ft hoops at the elementary school, holla

Chest/Back/Shoulders

Warm Up
10min Cardio
10min Dynamic Stretching

Chest
1x18x225 RP Incline BB Bench...moving to 235 next week
5x10x40lb DBs Decline Flies
5x10 BW Barbell Dips

Back
1x18x5 plates T-Bar Rows
5x10x75 Straight Arm Pull-Downs *new PR*
5x10x140 Low Cable Row

Shoulders
1x18x175 Military BB Press
5x10x35 Supine Lateral Raises
5x10x20lb DB Front Raises balancing on a BOSU
~59min

15min mixed Ab work

Cool Down
15min Static Stretching
35min LISS jog outside
20min HIIT swim
10min Static Stretching

all this extra time for finals week, even got to sit outdoors for an hour and tan while I studied, loving it

4/26/2009 7:22:02 PM

low carb + gym = -13lbs so far. It has been a little less than 2 weeks since I started

4/26/2009 7:23:24 PM

mowed 1/2 the grass. does that count? i would have done the whole thing but i broke the lawn mower :/

i'm kinda small so i feel like it counts cause i have to work extra hard to push it around

4/26/2009 8:11:45 PM

since I posted last...

back squats, romanians, bb stepups, ring jack knifes

today

cf warmup, minus the pullups

21 95lb snatches
21 pullups (dead hang, not the rx'ed kip)
15
15
9
9

[Edited on April 26, 2009 at 8:44 PM. Reason : if things don't get nuts for me (stress wise, my first PL meet might be late next month ]

4/26/2009 8:43:34 PM

30 minutes on treadmill

4/26/2009 9:05:31 PM

oh yeah, and I worked out on the farm all day today. about 9 hours of hauling junk and yardwork in the sun,

4/26/2009 9:34:13 PM

hour on the treadmill, hour cutting grass.

4/26/2009 10:52:23 PM

dont feel like going to lake johnson so i think i'll just walk about 2 and a half miles on the treadmill

4/27/2009 4:42:48 PM

Full Body/Ass/Low Back/Traps

Warm Up
10min Cardio
10min Dynamic Stretching
30x Bird Dogs per glute
30x Fire Hydrants per glute
30x Prone Hyperextensions

Full Body
1x18x160 RP Cleans *New PR*
5x10x40lb DB Clean & Press

Ass
1x18x335 RP Rack Pulls
5x10x225 RDLs

Low Back
1x18x265 SLDLs
5x10x70 Good Mornings

Traps
1x18x335 Haney Shrugs
5x10x245 Shrugs

Cooldown
No Abs
30x Bird Dogs per glute
30x Fire Hydrants per glute
30x Prone Hyperextensions
40min LISS Cardio

4/27/2009 9:15:19 PM

I'm loving all this extra time with finals week

Chest/Back/Shoulders

Warm-Up
10min Cardio
10min Dynamic Stretching

Chest
1x17x250 *New PR* RP Flat BB Bench...only hit 3 of 4 on 2nd pause, 2 of 3 on 3rd pause **
5x10x40 DBs Incline Flies
5x10x60 DBs Decline Press, too easy, will go 65 next time

Back
1x18x230 RP Yates Row
5x10x75 Straight Arm Pulldown
5x10x75 Single Lat Hammer Pulldown

Shoulders
1x18x175 Military BB Press, will go 180 next time
5x10x35 Supine Lateral Raises
5x10x25lb DBs Bent Rear Delt Raises
~62min, need to quicken the rest times

15min Mixed Abs

Cool-Down
10min Static Stretching
40min LISS Cardio
20min HIIT Concept2 Row
10min Static Stretching

4/28/2009 2:36:03 PM

Legs/Arms

Warm-Up
10min Cardio
15min Dynamic Stretching
20x Bird Dogs per side
20x Fire Hydrants per side
20x Prone Hyperextensions

Quads
1x18x265 RP Squats *New PR*
5x10x170 Quad Extensions *New PR*

Hams
1x18x160 Lunges *New PR*
5x10x155 Seated Leg Curls *New PR*

Tris
1x18x190 Decline CGBP *New PR*
5x10x90 Incline Skullcrushers

Bis
1x18x90 Preacher Curls
5x10x30 Concentration Cable Curls
1x5x50 Negative Concentration Cable Curls

Bis/Tris Superset
5x10x25lb DB Concentration Curl -> Overhead Extension

Cooldown
10min Static Stretch
No Abs
No Cardio

4/29/2009 11:31:03 AM

moved stuff.

how the hell did I manage to accumulate so many things?!

4/29/2009 9:51:26 PM

softball game = not able to make it to the gym. at least I did something somewhat active heh

4/29/2009 11:23:07 PM

I got some starest today... haha

Muscleups, Weighted ring dips, weighted ring pullups, mp's, lever tuck front ring rows, some curls ( )

4/29/2009 11:47:18 PM

^very nice, wish I had to strength and equipment to blast through some of those

Chest/Back/Shoulders

Warm-Up
10min Cardio
10min Dynamic Stretching
10min Mixed Abs

Chest
1x17x250 RP Decline BB Bench
5x10x175 Flat Machine Flies
5x10x60lb DBs Incline Bench

Back
1x18x200 RP Low Cable Row
5x10x75 Straight Arm Pulldown
5x10x100 Bent 90 BB Row

Shoulders
1x18x175 RP Military BB Press
5x10x135 Rear Delt Machine Flies
5x10x35lb DBs Arnold Press

Cool-Down
10min Static Stretching
No Cardio

4/30/2009 2:39:24 PM