86

laps around the track.

6/7/2009 5:52:36 PM

Back, bi's, some legs, ran a mile. Pretty worn out.

What do you people do for bicep workouts? I feel like a little bitch when I work bi's cause I can't do many sets without my arms getting exhausted...today I did:

3x10 Barbell curls
3 "21" sets, where you do 7 bottom-half curls, 7 top-half curls, and then 7 curls.
1x25 low weight barbell curls

then later I did another set with dumb bells but couldn't do much past that.

Apart from those, the only other exercises I'll do for biceps are hammer curls, seated free arm curls, and sometimes dumb bell concentration.

[Edited on June 7, 2009 at 5:56 PM. Reason : i not u]

6/7/2009 5:56:40 PM

people still do direct bicep work?

6/7/2009 6:32:59 PM

i dont like directed bicep work either, just not worth the time, so when I "do" biceps, I make it something that'll utilize my back in the lift as well

chin ups
pinwheel curls
standing bicep curls

i'll do a concentration curl/negative from time to time, generally on an "arms" day for me it's 1 heavy compound lift set and 5 moderate hypertrophy sets, not enough to get "swole"

6/7/2009 6:45:46 PM

your biceps heal faster than any muscle in the body, so you can work them more frequently than what your back or shoulders are capable of. The only time I do direct bicep work is a couple of days after a back workout when I know I can hit them again.

Also, my back exercises don't put my biceps through a full range of motion. I tend to do a lot of barbell rows and pullups, so I don't do many exercises that pronate or suppinate the forearms.

6/7/2009 7:07:17 PM

Thanks for the input fellas. The reasoning is that I've noticed my biceps seem to have progressed slower than my other muscle groups, maybe even regressed from where I was in the past. I've been hitting the triceps a lot to get my arms bigger, but figured it'd be good to get some more bicep work in to get things a little more even.

I've also been doing pretty crappy at pull ups. At home I can get like, 5 deep pull ups in a row, but at the gym I can't do more than 2 or 3 at a time when I'm doing my back stuff. It makes sense of course, but I guess I'm a little heavy for where my back and arm strength needs to be

6/7/2009 7:11:57 PM

Legs!

Warm-Up
10min Cardio
10min 15min Dynamic Stretching

Quads
1x18x275 RP Squats
5x10x200 Quad Extension

Ass
1x18x305 RP Dead Lifts
5x10x145 Lying Leg Curls

Quads
1x18x14 plates RP Leg Press
5x10x275 Hack Squat Machine

Ass
1x18x375 RP Rack Pulls
5x10x80 Good Mornings

Cool-Down
15min Static Stretching
No Cardio

6/8/2009 10:57:44 AM

i hired a personal trainer.....$30/hr but so far he's worked me to death, that's good

6/8/2009 10:59:18 AM

i went to the gym and swam like 50 laps.

i thought i was going to have a heart attack when i got out of the pool.

6/8/2009 11:19:35 AM

So what gym should I join? I'm moving back to Raleigh very shortly and will MOST LIKELY be Inner Beltline but won't have access to State's facilities.

My only real requirements are:
- Power Rack (I tend to like working out alone and want to push myself on my squats --> I've seen plenty of gyms out here in CA that don't have one)
- Full court basketball that I can play pickup games on nightly

That's pretty much it. I'm going to do fitness programs/use a personal trainer/etc. From online I can't tell what is decent and whatnot.

I'd like to have an affordable price but I pay $62 right now so anything less than that is a bonus!

6/8/2009 11:28:30 AM

^^where at
what types of stuff is he making you do?

6/8/2009 11:29:57 AM

yeah, where at?

My rates are lower than that

But guys tend to want other guys as trainers.

6/8/2009 1:25:27 PM

Personal trainers are awesome! If I could afford one I'd definitely get another one!!!

6/8/2009 1:28:13 PM

6/8/2009 1:28:53 PM

how do I become a part of that?!

6/8/2009 1:30:56 PM

i know this one guy who is about 65 and still does triathlons. he tells me that people should do ten hours of exercise a week in order to maintain their physical capabilities over their lifespan.

6/8/2009 1:35:54 PM

warmup
ballistic stretching
static stretching

SQUATS! 5x4x3x2x1 @ ME for each set

Medium/Narrow Grip Incline Bench Press 5x4x3x2x1 @ 70% max for each set

Stiff Legged Dead Lifts 2x10

Flat Dumbell Press 2x10

Lower Back and Abs for trunk strength

6/8/2009 1:38:25 PM

at golds gym, guy there named fonte....jacked looking dude used to play fball for carolina.


but... if one of yall offers cheaper rates lemme know!

6/8/2009 3:20:20 PM

I should probably have added "and are also actual personal trainers not bums"

6/8/2009 3:21:31 PM

ballistic stretching is not good for you.

6/8/2009 3:23:22 PM

^that's not necessarily true

6/8/2009 3:31:10 PM

ran 3 miles

6/8/2009 4:37:41 PM

i turned down an offer to go walk a new trail

6/8/2009 4:38:57 PM

hate to drop the obligatory "how much ya bench" but maximus, just wondering what your ME squat weight is now

I'm no rival in the slightest, just curious as to what numbers you're working with

btw, if you want a good trainer: aaprior is the shizz, but she's not actually a trainer, just the coolest person evar

6/8/2009 7:13:33 PM

~5 mile jog yesterday and today...finding it very hard to get back into my routine

6/8/2009 8:48:45 PM

Front Squat 3x5
Back Squat 1x20

5 Rounds for Time:
5 Cleans, 155lbs
10 Pull-Ups
6min. 02sec.

6/8/2009 8:53:35 PM

UPRIGHT ROWS AT 455KGS
SHRUGS AT 784 KGS
RAN 56 MILES IN 3 HOURS
DID 5MEGA SITUPS
PULLED 18 DIESEL LOCOMOTIVES 7 BILLION METERS

i'm now done with my warmup

6/9/2009 10:01:32 AM

DO NOT FORGET OVERHEAD CRUSHPRESS OF PUNY WEAKLINGS
IS MOST IMPORTANT FOR HULK

6/9/2009 10:09:40 AM

gonna take my protein and creatine at the same time and if it really does cancel each other out the placebo effect of "taking something" will kick in

6/9/2009 12:51:41 PM

yesterday was legs day again w/the new trainer. It definitely worked them and they feel sore today, but a little less sore than they were after the last legs day...fine by me!

6/9/2009 12:56:56 PM

^^no such thing, sir.

go ahead and stack. you should put some glutamine in there too!
creatine will store until degradaded and you probably will never reach absolute saturation.

6/9/2009 12:59:39 PM

Chest/Back/Shoulders

Warm-Up
10min Cardio
10min Dynamic Stretching

Chest
1x18x245 RP Decline BB Bench
5x10x40 Incline DB Flies
5x10x70 Flat DB Bench

Back
1x18xBW+20 RP Pull-Ups
5x10x4 plates T-Bar Rows
5x10x70 Straight Arm Pull-Downs

Shoulders
1x18xBW RP Handstand Push-Ups
5x10x15 Lateral Raises
5x10x35 Arnold Press

Cool-Down
10min Static Stretching
20min Tennis volleying


Anyone ever tried IF? I'm doing a 20/4 fast/feed window, day 3 into it, pretty easy so far, strength has felt fine. Weight is still fluctuating downwards as normal, can't say if it works yet, we'll see if I make any real strength gains. Have plenty of energy though, no pangs.

6/9/2009 3:30:26 PM

I've done IF before...except I used a 16/8 schedule which seemed to work really well...minimum fast should be at least 14 hours.


Press 3x5
10-7-4 (1 min rest between) - 95lbs, all straight sets

Weighted Chins 3x5

5 rounds for time:
5 Deadlift, 225lbs
10 KB Swing, 24kg
15 Sit-Ups
7min. 12sec.

6/9/2009 3:40:55 PM

Quote :

"go ahead and stack."

And throw some sugar in, too. I shoot for around 2-1 carb to protein, and throw in creatine. Powdered Gatorade is a simple good way to start (aside from mixing your own sugars and flava (flav) packets).

6/9/2009 4:02:35 PM

I've taken the week off due to a stomach virus that wrecked my innards. May start up tomorrow, me hopes.

6/9/2009 4:03:49 PM

1 hour of spinning

6/9/2009 8:12:39 PM

ran 3 miles in 30 min. and will most likely do some crunches before bed

6/9/2009 8:18:28 PM

1 Mile run @ 6 minute pace.

3 sets of: 15 burpies, 30 crunches, 10 pullups, and 10-60lbs curls in 8 mins (no resting).

6/9/2009 8:20:52 PM

How much would liver damage affect gains in the short-term, long-term, and the sustainability of gains (after a hiatus of working out)?

6/9/2009 8:32:47 PM

i'm being lazy today and doing nothing.

6/9/2009 8:34:26 PM

exhausted from test...taking afternoon off...trying zumba tomorrow lol!

6/9/2009 8:45:06 PM

Ran 5 miles

6/9/2009 9:46:22 PM

CrossFit FTW

6/9/2009 9:47:45 PM

so thats what we're calling it now a days

6/9/2009 9:49:18 PM

walked, a bit of a jog. bowled.

6/9/2009 9:51:07 PM

Quote :

"i'm being lazy today and doing nothing."

just like yesterday, lazy butt

I did the stair stepper for 15 min and taught aerobics

6/9/2009 10:21:45 PM

I attempted a back workout and quickly realized my grip strength is not where it should be.

6/9/2009 10:23:51 PM

I just ate mint choc pudding and realized I probably should just skip the ZMA tonight, as I just ate a bunch of calcium

6/9/2009 10:25:43 PM

have you ever tried mixing protein powder in with it? that's my favorite dessert.

6/9/2009 10:29:16 PM

nope, but I might just have to get a second serving

6/9/2009 10:30:19 PM