Bike - 19 miles

5/10/2009 9:02:55 PM

Full Body/Ass/Low Back/Traps

Warm-Up
10min Cardio
10min Dynamic Stretching
30x Fire Hydrants, 30x Bird Dogs, 30x Prone Hyperextensions

Full Body
1x16x165 RP Power Cleans
5x10x45lb DBs Clean + Press

Ass
1x18x355 RP Rack Pulls
1x18x255 RP Dead Lifts

Low Back
1x18x265 RP SLDLs
5x10x75 Good Mornings

Traps
1x18x355 Haney Shrugs
5x10x275 Shrugs

Cool-Down
30x Fire Hydrants, 30x Bird Dogs, 30x Prone Hyperextensions
10min Static Stretching
No Abs, No Cardio

I hate these days

5/11/2009 1:46:02 PM

5k on treadmill

5/11/2009 1:47:39 PM

Weights, spin class, and about to go to kickball.

5/11/2009 6:53:04 PM

I don't know what I did this weekend to make my wrist hurt so much, but today's workout definitely didn't help matters any.

5/11/2009 9:16:36 PM

still having somewhat of an off week, not completing my RP sets to my full satisfaction
Chest/Back/Shoulders

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

Chest
1x18x250 RP Flat BB Bench
5x10x40lb DBs Incline Flies
5x10xBW Parallel Bar Dips

Back
1x17xBW+25lb DB RP Weighted Pull-Ups
5x10x105 90 Degree Bent Rows
3x10x72 Straight Arm Pull-Downs
2x10x144 Widest Grip Lat Pull-Downs

Shoulders
1x17x180 RP Military BB Press
5x10x20lb DBs Front Raises
5x10x140 Rear Delt Machine Flies

Cool-Down
15min Static Stretching
No Cardio...yet

5/12/2009 10:11:12 AM

Had a 32 mile group ride with CSH in Apex for 20.6mph average

5/13/2009 10:00:08 AM

wow back from vacation!

this morning I ran 3 miles

5/13/2009 2:03:15 PM

last night i did my strength and stability exercises, ran 3 miles, 30min on the stairs then swam laps for an hour

exhausted!!

today calls for either a 2mile run or 30min on the stairs... 2 miles will take less time so im favoring that one but i can burn more calories on the stairs and read a book at the same time

tomorrow is 3 miles and another hour of laps

5/13/2009 2:40:27 PM

had my first cheat meal since 4/20 last night, I'm impressed I didn't go too overboard last night but I stuck with mostly clean munchies food, something like 5x Natty PB+ SF Jelly WW Sandwiches(1800 cals), 8oz peppercorn pork tenderloin(300 cals), 3x ice cream servings(450 cals), 1/2 bag of corn chips + jar of picante(800 cals), SF White Chocolate Jello(200 cals), 4x honey n oat granola bars(800 cals), 8oz chicken breast w/ texas pete blasted omega-3 butter - 400 cals...only put on 1lb according to the scale...I'll take it!

coulda been worse, workout felt great, living off ~2000 clean cals for 21 days isn't too bad, I don't plan on cheating again til memorial day weekend

Has anyone tried Carb Cycling? I'm thinking of doing a 4 day cycle(1 high(<300), 1 medium(<200), 1 low(<100), 1 minimal(<30)) to accomodate my 4 day split(3 on 1 off) I'm just curious if one replaces carbs with fats as the carbs are depleted in the cycle or do you just leave the caloric void and go with a larger deficit as the cycle progresses. So say I'm doing 2400 cals high carb day(400 cal/meal)...drop to 100 carbs per day(400 cals) rolling with 1200 cals by Day 4? Deficit seems too large in my book...I'd add protein but wouldn't that just be converted to glucose...would I be better off adding mono/poly fat sources and hitting ~2000 cals minimum per day throughout the cycle?

If I don't have this carb cycling planned out and understood by next friday, I'll likely go back to my CKD @ 2000 for 2 weeks before I begin my EC stack and the 20/40/40 @ 2250 for the month of May, I found the EC stack worked amazing back on me in Feb, really curbed my appetite and I dropped 2% BF in 1 month before I bulked for 6 weeks. It's almost been a month since I finished bulking and I've dropped ~10lbs, back below 200 again thank god. Anxious to see what my BF is now, my garden hose bicep vein is more visceral than ever, I'm guessing I'm back down in the 12s by the judge of the mirror, the online tape calculators put me around 10-12%, the last computer 3 point jackson/pollock put me at 13.5

I'm probably going to switch up my lifting routine as well come May, go from frequency back to volume but still do RP/hypertrophy mix sets...something like 3-4 RP and 4-6 hypertrophy sets for the muscle group(s) that day

Legs/Arms

Warm-Up
10min Rowing
10min Dynamic Stretching

Quads
1x18x265 RP Squats
5x10x190 Quad Extensions

Hams/Ass
1x18x275 RP DLs
5x10x170 Seated Leg Curls

10min Static Stretching

Bis
1x18x100 Cheater Curls
5x10x75 Preacher Curls

Tris
1x18x190 Decline CGBP
5x10x90 Incline Skullcrushers

Cool-Down
10min Static Stretching
No Cardio
No Abs

5/13/2009 2:41:11 PM

You are fucking OCD man, holy shit.

5/13/2009 2:48:38 PM

yea, i've got quite an addictive personality, good thing my major should point me in the direction of an analyst/consultant position....love it

you should have seen me 110lbs heavier and managing a top tier WoW guild

5/13/2009 3:09:18 PM

ran 5.75 miles

5/13/2009 6:08:48 PM

nice H8R! You are running a lot lately, are you training for something or just staying active?

I did pullups, chinups, crunches, pushups, stretched and then spin class.

5/13/2009 7:50:54 PM

decent leg workout today. my back said "No Mas" during my stiff legged deadlifts, but otherwise it went pretty well.

Looking forward to the MMA class tomorrow.

5/13/2009 9:27:50 PM

So porcha, are you doing those workouts exactly in the listed order? For example, do you complete all five sets of one exercise before moving to the next exercise?

5/13/2009 9:49:20 PM

yea, i do that all in that exact order, no circuit training

5/13/2009 9:55:15 PM

Chest/Back/Shoulders

Warm-Up
10min Cardio
10min Static Stretching
15min Mixed Abs

Chest
1x17x230 Incline BB Bench
5x10x45lb DBs Flat Flies
5x10xBW Dips

Back
1x18x5 plates T-Bar Row
5x10x75 Straight Arm Pull-Downs
5x10x145 Low Cable Row

Shoulders
1x18x180 Military BB Press
5x10x35 Supine Lateral Raises
5x10x20lb DBs Front Raises
~61min

Cool-Down
10min Static Stretching
25min HIIT C2 Row
10min Static Stretching

5/14/2009 3:01:45 PM

i ran 2 miles. i need to go get a new swimcap tomorrow so i can hit the pool after running!

5/14/2009 9:03:37 PM

I rode my bike to work!!!


Finally, I can start posting in this thread!

5/14/2009 9:05:04 PM

rode a stationary bike in the gym the last 4 days, 45 minutes each sitting. Between 11 and 12 miles each time. At least "stationary bike miles" lol

5/14/2009 9:56:52 PM

^ thats sounds reasonable, it might actually be relatively accurate


masters swim class tonight, spend an hour doing laps. did sprints tonight... painful but i picked off the girl in the lane next to me, which felt pretty good considering how basic my skills are

5/14/2009 11:53:27 PM

I've been to the gym 5 times in the last 3 weeks

5/14/2009 11:55:35 PM

yesterday

back squats, romanian dl's

had to cut it there, as I started to get lightheaded, like I might pass out. I then had a panic attack about the whole situation..

Today

Floor press, ring dips, ring pullups, facepulls, shrugs, curls, ring jacknifes (think ab rolling w/ rings)

5/15/2009 12:01:08 AM

Quote :

"nice H8R! You are running a lot lately, are you training for something or just staying active? I did pullups, chinups, crunches, pushups, stretched and then spin class."

Thanks Kirk! No, not training, just tired of being a fatty





2.8 miles today, then 3.5 hrs of volleyball

5/15/2009 12:46:00 AM

i woke up at 9

which meant i had like 5 more hours to do shit, which = more calories

5/15/2009 12:47:28 AM

take in more or burn more?

5/15/2009 12:49:15 AM

Full Body/Legs/Ass/Traps

Warm-Up
10min Cardio
10min Dynamic Stretching
30x Fire Hydrants, 30x Bird Dogs, 30x Prone Hyperextensions

Full Body
1x18x165 RP Cleans

Legs
1x18x10 plates RP Leg Press
5x10x225 Hack Squat
5x10x170 Lying Leg Curl

Ass
1x18x275 RP Dead Lifts
5x10x70 Good Mornings

Traps
1x18x105 RP Upright Row
5x10x275 Shrugs

Cool-Down
30x Fire Hydrants, 30x Bird Dogs, 30x Prone Hyperextensions
10min Static Stretching
No Abs
No Cardio

5/15/2009 11:04:25 AM

Quote :

"Thanks Kirk! No, not training, just tired of being a fatty "

Awesome, well let me know if you need any advice!

5/15/2009 11:14:29 AM

ran another 3mi this morning, got down to my pre-vacation weight of 215. now to lose that last 15lbs

5/15/2009 2:33:21 PM

i'm either going to run 2 miles, go hit balls at the tennis courts (but probably not because i'd just have to hit against the backboard...not much fun), or go swim some laps.

i can't decide but i'm kind of partial to swimming because my legs are sore. they aren't that sore though so i might just run!

5/15/2009 2:38:45 PM

ran about 4.5 around CH this morning

5/15/2009 2:56:27 PM

2 mile run

5/15/2009 9:52:21 PM

^oh shit haaay

5/15/2009 9:55:33 PM

Ran 3.6 miles on the elliptical machine. Maintained a 80% heart rate according to the machine.

30x2 lunges with 10 lb dumbbells
20x3 ball crunches
20x3 leg raises
20x2 calf raises

5/15/2009 10:13:05 PM

awesome, thanks!

Thursday and Friday I only ran 2.75 miles each day

but Thursday, i played 3.5 hours of volleyball also

5/16/2009 2:46:03 AM

2 mile run

1000 yd swim alternating 200 kick and 200 free.

^^^ haay john! How are you??? Are you still in Raleigh??

5/16/2009 9:59:27 AM

ran the Run for the Arts 5K at the museum of art today

turned into an 8k because this chick at the bridge forgot to tell the runners to turn around at the end of the bridge, i was in 3rd and ended up leading ~100 runners all the way into Meredith before deciding to turn around....finished in 39min which is ~8k for me

5/16/2009 11:30:36 AM

40 mile solo ride this morning, 17mph average.

5/16/2009 12:40:25 PM

3.5 miles inside and 4 games of basketball

5/17/2009 9:01:06 PM

nothing. it was raining this morning and they ymca is only open from 1-5 on sundays

how convenient i worked 12 - 5.

5/17/2009 9:08:20 PM

bout to move my treadmill 15 feet

5/18/2009 12:23:56 PM

All these runners be copying the shit out of me, wtf.

I'm going to run about 5 or 6 miles worth of Umstead Trails whenever I make it back to Raleigh this afternoon.

5/18/2009 12:28:13 PM

i've been running 3mi about every day since I got back. My times are horrible >30min but it's burning some calories, about 500 each time. Since tuesday i've ran 15mi and dropped 5lbs, im making a mad dash for 200. I got 15lbs to go!!

also i've been doing some serious dieting. Bowl of cereal for breakfast this morning, and a banana for lunch. prob. gonna cheat for dinner

5/18/2009 2:51:09 PM

When are you running? If you're running in the afternoon after eating a bowl of cereal and a banana for your entire day's intake, part of the reason you're running slowly is because you have no energy. You should eat more than that if you're going to be running a lot, just eat healthy.

5/18/2009 3:11:26 PM

dammit! you mean i have to eat a banana too?

5/18/2009 3:49:45 PM

10 min warm up treadmill
180lbs 25x 3 leg press
65lbs 20x3 leg extencions
90lbs 15x3 inner thigh
90lbs 15x3 outer thigh
190lbs 25x 2calf raises
87lbs 15x 2 hamstring lift

20 min cardio eliptical

5/18/2009 4:07:10 PM

been doing it in the mornings


you are correct that it is because i have low energy, but also I'm lazy and don't like to run. My best time was like 3mi in 27:30 and that was a long time ago. Since I came back last week my best 3mi time was 34:54. I'm working to get it back under 30minutes. I would be nice to get down to 24min, but that's gonna take some work.

but yeah if i eat a little somethin before I run I have a lot more stamina

5/18/2009 4:50:21 PM

I took a shit.

5/18/2009 7:08:31 PM

Quote :

"10 min warm up treadmill 180lbs 25x 3 leg press 65lbs 20x3 leg extencions 90lbs 15x3 inner thigh 90lbs 15x3 outer thigh 190lbs 25x 2calf raises 87lbs 15x 2 hamstring lift 20 min cardio eliptical"

!!!!

New routines inc! Back to volume based, still keeping it DC/hypertrophy style though, I liked the results from the frequency routine...I'm also beginning a carb cycle diet that will match up with my lifting routine. I also plan on eliminating the carbs after my 3rd meal on the days <200...on the 50g day, that'll just be consumed in 1 sitting PWO.

300 Carbs - Legs/Low Back - No Cardio - 2400 cal ~45g fat / 300g carbs / 200g protein
200 Carbs - Chest/Tris - HIIT - 2000 cal 45f / 200c / 200p
100 Carbs - Back/Bis - HIIT - 2000 cal(increase fat cals +400) 90f / 100c / 200p
50 Carbs - Full Body/Shoulders - No Cardio - 2000 cal(increase fat cals +600) 113f / 50c / 200p
0 Carbs - Rest - LISS - 2000 cal(increase fat cals +800) 135f / 0c / 200p
repeat

Gym was a mess today...ended up going in after 5pm, so crowded, first day of summer semester...had to use some equipment I hadn't intended on since availability was limited and I was sticking to my 1hr limit on my main "block" of exercises

Legs/Low Back

Warm-Up
10min Cardio
10min Dynamic Stretching

Quads
1x18x265 RP Squats
5x10x8 plates Leg Press
5x10x210 Quad Extensions
5x10x225 Hack Squats

Hams
1x18x165 RP Lunges

Ass
1x18x285 RP Dead Lifts

Low Back
1x18x255 RP SLDLs
5x10x75 Good Mornings

Cool-Down
10min Static Stretching
No Abs
No Cardio

Do Work Son!
/blog

5/18/2009 9:22:11 PM