page 88

i sweat like a mf...that means i am active

6/21/2009 5:36:10 PM

i should run but i want to go to the gym today.

probably do a number of elevated pushups and crunches on a fitness orb, then russian twists with a medicine ball, and some this and that with the free weights.

6/21/2009 5:36:15 PM

five hotwings (20mins)
30 bacon-ranch shooters (10mins)
rocksalt snacker box (another 10mins)
spooled around on the internet (360mins)

6/21/2009 5:37:19 PM

10min Mile Warmup Jog
10min Dynamic Stretching

15x10 Squats w/ resistance band ~15min
7x10 Upright Rows w/ resistance band ~7min
8x20 Shrugs w/ resistance band ~8 min
10x10 Bench Dips ~10min
5x10 Overhead Extensions w/ resistance band ~5min
5x5 Dead Hang Chin-Ups ~5min
10x10 Hammer Curls w/ resistance band ~10min

10min Static Stretching

6/21/2009 6:35:11 PM

Quote :

"Dynamic Stretching"

6/21/2009 11:57:06 PM

got back on the wii fit, it told me i was one step closer to being a fat fuck, will not do again

6/22/2009 12:22:50 AM

swam in Kerr lake some yesterday (bit chilly) today swim practice at 6:30-8:00 (2 miles + probably)

6/22/2009 8:20:21 AM

Legs

Warm-Up
10min cardio
15min dynamic stretching

Quads
1x18x285 RP Squats *PR*
5x10x250 Hack Squat Sled

Ass
1x18x325 RP Dead Lifts *PR*
5x10x90 Single Kick Backs

Quads
1x18x14 plates RP Leg Press
5x10x8 plates Leg Press

Ass
1x18x375 RP Rack Pulls *PR*
5x10x85 Good Mornings

Cool-Down
10min Static Stretching
Splashed/dove around in a pool for half an hour this afternoon

6/22/2009 4:58:39 PM

use some calf machine, my baby cows actually look sexy. if i were a girl i'd definitely bwn me just by being wooed by my calfs.

90 or so elevated pushups

~100 russian twists with medicine ball

lifted some free weights, 40lbs

ran a mile 4mph on the highest incline setting of the treadmill (wore me out big time)

i think that's about all i did today.

6/22/2009 9:04:03 PM

Mobility Drills, Ab work, Light Overhead Squats

Front Squats 3x5
Back Squats 1x20

For time:
10 Deadlift, 245lbs
30 Double Unders
8 DL
30 DU
6 DL
30 DU
4 DL
30 DU
2 DL
30 DU
Time: 8min 35sec

6/22/2009 9:07:08 PM

6/22/2009 9:07:42 PM

Chest/Back/Shoulders

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

Chest
1x8x100lb DBs RP Flat Bench
1x18x90lb DBs RP Flat Bench
5x10x40lb Incline DB Flies
5x10x175 Decline Smith Bench

Back
1x18xBW+20 RP Pull-Ups
5x10x70 Straight Arm Pull-Down
5x10x115 OH Rhombus Shrugs

Shoulders
1x18xBW RP Handstand Push-Ups
5x10x40 Underhand Grip Front Delt Raises
5x10x10 Inclined Lateral Raises

Cool-Down
10min Static Stretching

6/23/2009 12:52:30 PM

Tris and Shoulders. Ran a few miles on the treadmill than swam half a mile. Really liking the pool in this new gym I'm at. Getting back to the point I was two years ago (and the senior year of college)...best shape of my life.

6/23/2009 4:13:21 PM

Ran 4 miles at about an 8 min/mile pace

6/23/2009 5:51:22 PM

30 min abs + arms, then 30 min on treadmill at 4.7 mph and f percent incline

6/23/2009 8:02:23 PM

feel like today, i'll go at it strong tomorrow.

6/23/2009 8:22:36 PM

Full Body

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

"300"
25x Pull-Ups - 1:09
50x135 Dead-Lifts - 3:45
50x Push-Ups - 5:35
50x 24" Box Jumps - 9:28
50x135lb Window Wipers - 16:50
2x50x35lb DB Clean & Press - 23:50
25x Pull-Ups - 27:27

Cool-Down
10min Static Stretching

6/24/2009 6:52:46 PM

spin class and some ab stuff

6/24/2009 9:04:23 PM

today was back day. I realized that I use a lot of machines on back day because I've gotten too heavy to do pullups anymore. I need to work on that.

6/24/2009 9:20:17 PM

gonna buy some wifebeaters after work. i was surprised how good i look in them flexing etc...figure it will motivate me to work out

6/24/2009 9:21:43 PM

I was running my sawmill in 90 degree heat, then toting water and feed to my chickens and hogs. I guess the fitness people would say it's upper body workout. I also chewed a lot of Levi Garrett as an appetite suppressant.

[Edited on June 24, 2009 at 11:54 PM. Reason : ...]

6/24/2009 11:53:43 PM

TAEBO!

6/24/2009 11:56:04 PM

Quote :

"today was back day. I realized that I use a lot of machines on back day because I've gotten too heavy to do pullups anymore. I need to work on that."

Try kipping pullups. If I can bang out sets of 10+ reps anyone can. The motion takes some getting used to though.

I just did a 5 minute warmup followed by 60 minutes (straight) on the elliptical again today. HR 145-155 for the first 30 minutes and 155-175 for the second 30. Still healing and doing low impact aerobic + upper body on machines for the next couple of weeks. I'll probably get back into some more intense workouts after July 4th weekend.

-24 lbs for the year and I've put on a lot of muscle, but man I need to lose some more fucking weight. I figure I've lost 30+ lbs of fat though. My chest, arms, shoulders, and legs are all visibly bigger than they were just 6 months ago. If I can repeat January-June's results in July-December I should be pretty close to where I want to be.

6/25/2009 12:21:11 AM

Kickboxing class for 1 hour Monday and today. Whew.

Quote :

"use some calf machine, my baby cows actually look sexy. if i were a girl i'd definitely bwn me just by being wooed by my calfs."

Hahahaha - When I was a freshman at State, I took volleyball with Mr. Winston and there was this guy in my class with amazing legs...calves and hams and glutes...So hot that I asked him out because of his legs. He went with me to a NCSU volleyball game to get extra credit for the class and we had a few dates after that but nothing major. Maybe you should take beginners volleyball

[Edited on June 25, 2009 at 2:57 AM. Reason : add]

6/25/2009 2:53:14 AM

Quote :

"Hahahaha - When I was a freshman at State, I took volleyball with Mr. Winston and there was this guy in my class with amazing legs...calves and hams and glutes...So hot that I asked him out because of his legs. He went with me to a NCSU volleyball game to get extra credit for the class and we had a few dates after that but nothing major. Maybe you should take beginners volleyball "

lol, I KNEW IT! Definitely got an A+ idea there, i'm going to follow through with it.

If the "Volleyball girls with ass" thread wasn't enough, i think this seals the deal. I'm going to take Volleyball as a PE.

6/25/2009 7:25:42 AM

I need to balance out my calves, I've got a pinched L5S1 nerve that has eliminated my achilles reflex in my right leg, because of this, I'm unable to properly flex my right calve and wake up at least once a night with an atrocious leg cramp. If you take a good look at my legs too, one is somewhat larger than the other, although as I'm approaching the 12% bf zone, quad separation is looking sexy, but I'll need to bulk again if I want real tree trunks.

Full-Body

Warm-Up
5min Cardio
5min Dynamic Stretching

"300"
25xBW Pull-Ups - :44
50x135 Dead Lifts - 2:58
50xBW Push-Ups - 4:17
50x24" Box Jumps - 7:07
50x135 Floor Wipers - 13:20
2x50x35 DB Cleans - 18:59
25xBW Pull-Ups - 21:57

5:30 improvement over yesterday

6/25/2009 6:29:54 PM

^^Volleyball was a great PE. I had Coach Cheek.

And I'm about to go workout with my trainer even though I feel like crap.

6/25/2009 7:07:13 PM

7 miles on the bicycle.

6/25/2009 8:27:56 PM

did chest, shoulders, and low back

and it made me feel a little better

6/25/2009 11:15:20 PM

Mostly back today with some shoulders...didn't have enough time to hit bi's. I don't feel like I do anything on back days, even though I do a ton of sets of pull downs, rows, and a couple of other lifts.

6/25/2009 11:40:38 PM

Full Body/Traps/Arms

Warm-Up
10min Cardio
15min Dynamic Stretching

Full Body
1x18x170 RP Power Cleans
5x10x95 Sumo Squat High Pulls

Traps
1x18x375 RP Haney Shrugs
5x10x275 Shrugs

Tris
1x18x245 RP Floor Press
5x10x30 One Arm Cable Pulldowns

Bis
1x18xBW+25 RP Chin-Ups
5x10x40lb DBs Pinwheel Curls

Cool-Down
5min x 75lb Rhomboid Shrugs
15min Static Stretching

6/26/2009 11:11:06 AM

hey someone told me once that drinking alcohol while ur strength training and taking protein supplements can actually inhibit muscle growth or cancel the effect of ur workout i forget exactly

is there any truth to this?


Like some girl told me this and she said she could only drink red wine cause that was ok or something like that, idk.


whats the word

6/29/2009 10:34:42 AM

I got so bored with the 5x5 workout I was doing. I need to formulate a new plan. What are the lifts that I should "not live without." Keep in mind I'm a complete novice with most weight training since my body wouldn't allow me to do any upper body for so long (horrible elbow and right shoulder that is getting better since I quit baseball). Only in the past year have I really been able to do every thing - though I can't do a single dip without massive shoulder pain.

Can anyone point me to a good weight training routine? I know I want to do squats pretty much every workout (I generally can only get to the gym for enough time to do a workout 3 times a week with my other stuff -- work, basketball league and soon to be ice hockey league) and regular old bench press.

Help!

6/29/2009 10:59:13 AM

So TWW, any ideas for a good upper body workout? Several broken bones in my foot have left me w/ only the machines for lower body (in an effort to avoid atrophy). Should I have a body part split? 3 days of full upper body? or, a 2/2 anterior/posterior split?

^ how about switching up the set/rep ratio? You could do 5x5, 3x8, 8x3, 2x12 using the same exercises.

[Edited on June 30, 2009 at 5:11 PM. Reason : h]

6/30/2009 5:06:54 PM

had a terrific vacation, plenty of HIIT cardio performed, came back with a tremendous amount of energy, I felt like I could lift a mountain today

Lower Body

Warm-Up
10min Cardio
15min Dynamic Stretching

Quads
1x18x290 RP Squats *PR*
5x10x200 Quad Extension

Ass
1x18x330 RP Dead Lifts *PR*
5x10x140 Lying Leg Curls

Low Back
1x18x385 RP Rack Pulls *PR*
5x10x85 Good Mornings

Quads
1x18x14 plates RP Wide 'n Low Leg Press
5x10x9 plates High 'n Narrow Leg Press
~59min

Cool-Down
15min Static Stretching

7/2/2009 2:12:30 PM

^^ Just do twice a week..that's all you really need to maintain strength/muscle..could even potentially get stronger

maybe

Upper A: Push/Pull horizontal
BB Bench 3x5
DB Incline Bench 2x8-10
Chest Fly 1-2x10-12

BB BO Row 3x5
DB BO Row 2x8-10
Rev Fly 1-2x10-12

Upper B: push/pull vertical
Seated BB Press 3x5
DB Arnold Press 2x8-10
Lateral Raise 1-2x10-12

Weighted Pull-up (or Pull-down) 3x5
Chin-Up (diff. grip from 1st) 2x8-10
some other row (HS machine maybe) 1-2x10-12

Throw in arms on your machine leg days

maybe

Upper A
lower + biceps
off
Upper B
lower + triceps
off
off

[Edited on July 2, 2009 at 2:52 PM. Reason : ]

7/2/2009 2:50:25 PM

screw a squat suit. buy some jorts and you will legally add 30 lbs to your squat!

7/2/2009 3:33:08 PM

Quote :

"hey someone told me once that drinking alcohol while ur strength training and taking protein supplements can actually inhibit muscle growth or cancel the effect of ur workout i forget exactly is there any truth to this?"

alcohol inhibits protein synthesis and slows repair (has nothing to do with protein supplements). Also, common sense, alcohol dehydrates you which will hinder recovery as well.

liquor, beer, RED WINE...all have a similar effect

7/2/2009 3:37:26 PM

yesterday was lower body and i did horrible, i skipped breakfast, had pizza for lunch, by the time i met with my trainer I was not ready to go lower body and it showed bad


Squats 4x8
Single Leg Squats 3x8x each leg
Stair steps w/25lb weights in each hand: 2x10x each leg

Deadlift 3x12
Shrugs 2x8
Front raises w/25lb weight: 2x8

barbell rows: 3x8
barbell curls: 3x8

bosu ball leg lifts: 1x20x each leg

7/2/2009 3:42:14 PM

^that is waaaaaaaaaaaay too much volume. unless you are training with ultra light weights and want to run a marathon OR are hitting the juice, you'll start overtraining about week 4.

squatting and dead lifting in the same workout is asking for sore and then atrophied muscles. drop that trainer stat.

[Edited on July 2, 2009 at 3:48 PM. Reason : .]

7/2/2009 3:47:10 PM

im not gonna lie i'm pretty weak.....so ultra light weights?


Squats was on smith machine, i think the bar is 35lbs, i started with 45s on each side so 125, then we added 25s, so 175

deadlifts and shrugs were had 35s on each side but i think the bar is 45, so 115

rows and curls were 40lb barbell

7/2/2009 3:53:31 PM

oh lord, don't get me started about smith squats. i do not know what you are training for, but........

you should NEVER squat in a smith machine. NEVER. learn to squat properly. if you can squat right, you'll be stronger in every other lift. the best advice i can give you is to make sure that when you squat (with a bar on your back) or front squat, you squat as if you are sitting down. think sitting onto a toilet. you don't bend your knees first. you push your hips back first and consquently/resultantly, your shins stay perpendicular to the floor and you never have to worry about your knees and you will use the muscles which are strongest (glutes and hips). hips back, way back. concentrate on that.

once again, i have no idea what you are training for, but learning to squat correctly will strengthen pretty much every muscle you have except for chest and triceps.

there is nothing wrong with going light. not everybody is a powerlifter or a weightlifter. different strokes for different folks.

-if the bar ain't bendin' you're just pretendin'

[Edited on July 2, 2009 at 4:03 PM. Reason : .]

7/2/2009 4:01:50 PM

thanks for the advice

7/2/2009 4:21:30 PM

back, biceps, abs

7/2/2009 4:49:53 PM

ran for a bit

7/2/2009 4:55:12 PM

30 min cardio + 10 min abs + 10 min legs

Did my follow-up measurements with my trainer and lost an inch in the hips(36 now, yay), an inch around the belly button(26.5) and an inch at the natural waist (24.5). Time to partay! Now if only I could grow some boobs.

7/2/2009 5:46:58 PM

^

Quote :

"Wait, don't you have fake boobs? Nothing wrong with that..."

Then get some fake boobs.

7/2/2009 6:23:03 PM

Quote :

"there is nothing wrong with going light. not everybody is a powerlifter or a weightlifter. different strokes for different folks. -if the bar ain't bendin' you're just pretendin'"

you seem to be contradicting yourself there

7/2/2009 6:31:41 PM

Quote :

"you should NEVER squat in a smith machine"

Our football coach had us on Smith machines for squats when I was in the Bigger-Faster-Stronger program at age 14. I herniated a disc in my lower back doing squats on it, pinching my L5S1 nerve and deadening my Achilles reflex down my right leg. I still wake up every single night with a spasm down my right leg, a pain I would not wish upon my worst enemy. Amen to hating on the smith machines.

7/2/2009 9:21:24 PM

any explanations on why it's so bad? i don't doubt either of you--just trying to learn.

7/2/2009 9:28:41 PM