83

5/18/2009 9:23:01 PM

ate beef jerky

5/18/2009 9:47:17 PM

weights and spin yesterday
running 3 today

5/19/2009 8:59:53 AM

Legs and 30 min. of cardio, then measurements with personal trainer

15% Body Fat Percentage
33 inch bust
25 inch waist
38 inch hips

Boo! WTF mate. Birthin hips fo sho.

5/19/2009 9:21:15 AM

Chest/Tris

Warm-Up
10min Cardio
10min Dynamic Stretching
10min Mixed Ab Work

Mid Chest
1x17x245 Flat BB Bench
5x10x45lb DBs Flat Flies

Upper Chest
1x18x50lb DBs Incline Flies
5x10x60lb DBs Incline Bench

Lower Chest
1x18xBW+30lb Barbell Dips
5x10x175 Widest Grip Decline Bench

Triceps
1x18x105 Incline Skullcrushers
5x10x30lb DBs Overhead Extensions

Cool-Down
10min Static Stretching
30min Vertical Jump Bible WOD
10min Static Stretching

5/19/2009 11:31:03 AM

Another 20.5mph 30 mile group ride today, even with the wind. Felt much better this week after having done a big solo ride over the weekend.

5/19/2009 9:15:33 PM

strength & stability work, 3.5 miles & an hour of laps in the pool

that 3.5 was a bit more of a challenge than it normally is due to the 4mi yesterday

easy 2mi tomorrow!

5/19/2009 10:26:10 PM

I took a shit.

5/19/2009 10:27:21 PM

Ended up running 4 today. May run 3 before spin class tomorrow.

5/19/2009 10:53:41 PM

lifted weights for 45 minutes then worked takedowns and takedown defense for an hour

then grappled for 30 minsand put on the gloves and beat this guys ass from the mount for 30 minutes cuz hes fightin some wrestler in two weeks

its fun to get blood on your gloves

[Edited on May 19, 2009 at 10:55 PM. Reason : s]

5/19/2009 10:55:18 PM

Chris how much do you have to eat to be able to maintain your weight? Seems like you would burn a ton of calories doing all of that.

5/20/2009 8:26:24 AM

Just did a nice relaxing jog of 4.25 miles in 32:30 and did a max set of unassisted crunches in two minutes and a max set of push ups (which I still suck at).

I gotta go to training tomorrow so I took it easy.

5/20/2009 2:01:14 PM

Back/Bis

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

Lats
1x18xBW+20lbs RP Pull-Ups
5x10x75 Straight Arm Pull-Downs

Rhoms
1x18x5 plates RP T-Bar Rows
5x10x105 90 Degrees Bent BB Rows

Bis
1x18x105 RP Cheater Curls
5x10x45lb DBs Pinwheel Curls

Traps
1x18x365 Haney Shrugs
5x10x275 Shrugs

Cool-Down
10min Static Stretching
30min 1 Mile Walk Gorgeous day, had to get my tan on

5/20/2009 3:38:15 PM

I had an amazing 3mile run and then I went and ruined my hardwork by indulging in General Tso's chicken.

5/20/2009 3:51:35 PM

Why run 3 miles? Seems like over kill. As far as health benefits goes, only moderate levels of exercise are required to ward off diabetes, heart disease, etc. So whats the marginal benefit of all that extra exertion?

[Edited on May 20, 2009 at 4:04 PM. Reason : ``]

5/20/2009 4:04:07 PM

i ran about 3 miles.

5/20/2009 4:09:47 PM

i eat five times a day lots of nuts and trail mix, fruit, and just normal stuff prolly around 2000cal


i know i drop weight fast when im consuming betweeen 1500-1600 cal

my metablolism is actually pretty decent, when im cutting weight i often get lower than I intended to

[Edited on May 20, 2009 at 4:30 PM. Reason : r]

5/20/2009 4:29:42 PM

Quote :

"Why run 3 miles? Seems like over kill. As far as health benefits goes, only moderate levels of exercise are required to ward off diabetes, heart disease, etc. So whats the marginal benefit of all that extra exertion"

because I was turning into a chunky monkey. I'm trying to lose 10lbs.

5/20/2009 4:30:50 PM

3 mile run

5/20/2009 4:45:33 PM

My 5x5 workout in the AM before work and 6 pickup games in the PM after work.

Tired!

5/20/2009 10:17:33 PM

Spin Class...then downed a blueberry/peach pie that someone made for me

5/20/2009 10:41:11 PM

Kickboxed for one hour, more takedowns and clinch fighting for another hour, heavy grappling for another hour

5/20/2009 10:44:28 PM

[b]Full/Lower Body

Warm-Up
Morning Cardio 3 Mi. Jog
10min Cardio
10min Dynamic Stretching

Full Body
1x18x165 RP Power Cleans
1x18x135 RP Push-Press, first time ever doing these, pretty easy @ 135, will bump up weight next time

Quads
1x18x265 RP Squats
5x10x200 Quad Extensions
5x10x225 Hack Squats

Glutes
1x18x280 RP DLs
5x10x150 Lying Leg Curls
5x10x80 Good Mornings

Cool-Down
15min Static Stretching
No Abs
No Extra Cardio

5/21/2009 2:40:12 PM

My stats from our group ride tonight

Quote :

" Total Time (h:m:s) 1:46:48 3:13 pace Moving Time (h:m:s) 1:41:51 3:04 pace Distance (mi ) 33.05 Moving Speed (mph) 19.5 avg. 34.9 max. Elevation Gain (ft) +2,088 / -2,102 Avg. Heart Rate 138 bpm Zone 3.1 "

The bolded came on flat ground during a county line sprint.

5/21/2009 10:01:05 PM

I MAXed!

5/21/2009 10:01:36 PM

5 mile run yesterday, swimming today.

5/22/2009 8:04:33 AM

3mi run yesterday, gonna do it again today.

21 miles running since last wednesday. I'm on pace to set a personal record, a marathon in 11 days! haha


i weighed in at 214 this morning though, so dropped another pound and I'm still eating plenty of food, although I have somewhat tried to make conscious decisions.

yesterday lunch was sonic texas toast cheeseburger (whoops!) but it was delicious. For dinner I ate probably 10-12oz of sliced cooked pork. It was delicious

5/22/2009 9:31:50 AM

tryin to get back into running again. i was a pretty active runner all throughout high school, ran cross country and played soccer so i was doing about 5-10 miles per day, but then i started having heart problems in college and had to stop working out all together cause i kept on passing out.

just ran a mile for the first time in about 5 years and knocked out 2 sets of 50 pushups

man i'm dizzy

5/22/2009 11:04:05 AM

^welcome back

Chest/Back/Shoulders

Warm-Up
AM Cardio - 2 Mile Jog/2 Mile Walk, poor dog can't keep up
10min Cardio
10min Dynamic Stretching
10min Mixed Abs

Chest
1x16x85lb DBs Incline Bench
5x10x40lb DBs Decline Flies
5x10x70lb DBs Flat Bench

Back
1x18x5 plates T-Bar Rows
5x10x75 Single Lat Pull-Downs
5x10x50lb Single Bent DB Rows

Shoulders
1x18xBW Hand-Stand Push-Ups
5x10x20lb DBs Front Raises
5x10x80 Wide Grip Upright Rows

Cool-Down
10min Static Stretching

5/22/2009 2:11:42 PM

swam half a mile. running 6 miles in a little bit after work.

5/22/2009 2:12:31 PM

nothing yet had to work

5/22/2009 2:23:27 PM

leg day got started late today, so the gym closed as I was finishing up.

5/22/2009 10:54:05 PM

I did this today

5/22/2009 10:57:42 PM

I lifted 18 chickens onto the cooker today and turned them over multiple times. And opened the cooker about a dozen times. Bitch is heavy. I'm gettin' RIPPED.

5/22/2009 11:01:22 PM

Just finished up a 60 mile 3hr group ride.

5/23/2009 12:51:35 PM

an hour on the treadmill while playing Killzone. I managed to have my first 200 point round today as well.

5/23/2009 1:45:27 PM

another 3miles, just now. Phew!

5/23/2009 4:05:52 PM

^



so i've been back for 2 weeks now, I've run over 28 miles, burned over 5000 calories, and lost 6 pounds. Man am I exhausted!

5/25/2009 1:42:06 PM

thought i'd post some

Deficit deads to pins (knee level), tried not to throw up, front squats, walking barbell lunges, hanging leg raises w/ a thrust at the top

I had to sit down and try not to throw up, try not to pass out and remember who I was after this workout.

5/25/2009 3:05:50 PM

Managed to have a decent chest and shoulders workout for a holiday. It's a weird feeling getting into the gym 8 hours earlier than I normally do.

5/25/2009 3:27:16 PM

Yea, I hated that, too. The combo of sleeping in (and eating less before workout than usual) and closing early was rough.

I'm not sure whether it was me pushing myself hard doing a new excersize (deficit to pins) or the outside factors that contributed to my nausea/lightheadedness.

[Edited on May 25, 2009 at 3:38 PM. Reason : ]

5/25/2009 3:36:28 PM

^do you find that partial reps help you on your deads?

do you alternate your leg position or do you do them as normal, but with only partial range of motion?

maybe a sumo style lift would help me since i have long arms?

5/25/2009 3:51:47 PM

This is my first day of doing these, so we'll see. I know that sheiko pushes either deads to the knees or deficit to the knees, as they are not as taxing on the CNS.

I had been doing romanians and rack deads to get my lock out down. This has paid off tremendously, but has left my w/ a weakness off the ground. If I could get a much heavier weight up to my knees, I could signifigantly improve my dead.

I haven't really played w/ leg position as much. I feel terribly awkward doing sumos. It's more likely to see me doing snatch grip, rather than sumos.\

edit--actually I have played w/ a narrower stance, when I was working on glute and hamstring activation.


[Edited on May 25, 2009 at 4:54 PM. Reason : In theory, those long arms should your deads, period... (assuming you don't also have short legs)]

[Edited on May 25, 2009 at 4:59 PM. Reason : ]

5/25/2009 4:51:55 PM

i had two honeybuns from the snack room, and at least a few mountain dews.

yay free snacks and drinks at work

i'll probably go running later

5/25/2009 4:59:04 PM

21-15-9

bench press (215 lbs)
pull ups

no rest between sets


8-8-8-8
shoulder press
isolation curls
rope pull downs

5/25/2009 5:15:29 PM

i really get my rocks off in the squat rack. i know that because of the elasticity effect and the natural "bounce" you get from the muscle contraction, you can squat more than you can dead lift. that being said, i must have rubber bands for hamstrings, because I can squat like 150 lbs more than i dead lift.

however, i can back the bar really low on my back which keeps the weight directly over my hips, which is critical to squatting success.

it is rather comical to see though, because i keep my elbows tucked when i squat, forcing me to to keep my rather long wingspan tucked inside the "rings" on the bar. whatever works

5/25/2009 5:17:02 PM

Quote :

"you can squat more than you can dead lift"

Shouldn't the opposite generally be true.... ???


For a good low bar, w/ the bar sitting on the delts, the further in your hands are (and the more your elbows are tucked), the more stable you become.


You should be able to aceess your "rubber bands" doing the deadlift, too.

[Edited on May 25, 2009 at 6:49 PM. Reason : "If you can squat it, you can deadlift it" --Louie Simmons]

5/25/2009 6:40:39 PM

^ depends if he does a real squat or just a 1/4squat

5/25/2009 6:46:41 PM

so whats the deal with resting between sets during ur workout? Is it important to take a breather or do you just jump right into the next set?

I'm usually giving myself a minute or two between sets, so I take my time, but I haven't really noticed any major differences in my strength/shape/whatever whether I quickly go into next sets or take my time

5/25/2009 6:50:58 PM

That's what I was trying to pussyfoot around...

^Depends on your goals.

[Edited on May 25, 2009 at 6:56 PM. Reason : ]

5/25/2009 6:51:43 PM