i did pull-ups on a tree outside

7/2/2009 9:29:14 PM

smith machine squats are not natural. the first movement you do is BACK, back, back, back. your hips move BACK and out. because of this, your hips are in perfect position to move the bar up and down. you do your "stabilizing" before the lift actuall begins. when at the bottom of the lift you lean back again and push the bar back up the way it came. your spine is an amazing thing. it bends and moves with your hips. mess with your spine's natural movement, you are going to have major problems.

7/2/2009 9:48:33 PM

The smith machine puts you in a FIXED plain of motion...the bar is forced to move straight up and down regardless of what your body/biomechanics want do

7/2/2009 9:48:44 PM

smith machines...

Your plane of movement is will not be a straight line, your body will generate lateral forces during the squat. Due to the machines restrictive nature, these forces become sheering forces on your spine.

Smith machines.... good for pullups for kids/short people, pushups for fat/out of shape people/elderly, bodyweight rows, and rigged glute ham situps. I've also hung rings on them for dips, ring pushups, and jack knifes.


Want to learn to squat? Start out w/ a dumbell in the goblet or sack position, and squat down/back to a box.



[Edited on July 2, 2009 at 10:34 PM. Reason : I love this page thus far ]

7/2/2009 10:32:43 PM

4 fifteen minute quarters of a full court basketball game

174 - 171

7/2/2009 11:06:29 PM

today was leg day. squats went okay, but I completely ran out of gas by the time I tried to do some front squats. I think I'm going to stop taking nitric oxide products before leg day as well, because trying to squat deep after you have a good leg pump going is rather cumbersome and painful.

7/2/2009 11:15:06 PM

18 holes of golf.... on a cart

7/3/2009 12:07:37 AM

Quote :

"4 fifteen minute quarters of a full court basketball game 174 - 171"

wow, epic!

7/3/2009 5:54:53 AM

^we have played 4 twenty minute quarters before with scores close to 250 points per team


not much defense though


ran 5.553 miles this afternoon

7/3/2009 9:55:26 PM

got up at 0600
drank some agent orange and ate 2 table spoons of honey
went to gym and put on jorts and tight ass feux under armor shirt
rode bicyle for 5 minutes
did plyometric warmup
did static stretching
did dynamic stretching
went x in the hole 5 times
went x in the hole 3 times
went x in the hole 3 times
went x in the hole 3 times
went xx in the hole 1 time
took three minutes off
took a sip of water
put on "power song"
WENT xx IN THE HOLE with a nickel and a rimjaw for good measure. good spot from a complete stranger. nice when they know how to give a spot for a complex lift.

no squat suit. jorts, a belt, wraps, and converse all stars.








[Edited on July 6, 2009 at 8:36 AM. Reason : .]

7/6/2009 8:31:58 AM

5 games of softball

7/6/2009 3:38:29 PM

6 games of softball.

7/6/2009 3:39:09 PM

5k

7/6/2009 3:39:45 PM

didn't eat like crap


plus personal trainer appt today at 6

7/6/2009 3:40:49 PM

Met with personal trainer at 6:30 AM. Did 30 min of abs/legs followed by 30 min of running on treadmill at 6.5 mph and 4% incline.

Will go jogging in dolphin pants (neoprene pants) later this evening for an additional metabolism boost.

Trainer put me on a strict diet. Eggs, lean proteins, lots of veggies, lots of water ... nothing else. He says we'll be down a dress size in less than a month.

7/6/2009 3:51:59 PM

Quote :

"5 games of softball"

5 gigagames of softball

7/6/2009 3:53:26 PM

Worked out this morning. Going to do some light swimming this afternoon and veg by the pool and read a book after getting some more work done (working from home is fun sometimes).

7/6/2009 3:55:00 PM

Legs

Warm-Up
15min Dynamic Stretching
http://www.youtube.com/watch?v=MQNLHXfHyMg

Ass
1x18x330 RP Dead-Lifts
5x10x100 Sumo Squat High Pulls

Quads
1x18x15 plates RP Leg Press
5x10x10 plates Leg Press

Low Back
1x18x380 RP Rack Pulls
5x10x85 Good Mornings

Quads
1x18x285 RP Squats
5x10x225 Squats

Cool-Down
10min Static Stretching

7/6/2009 8:59:16 PM

I bought an Ipod and wore it while doing chest and shoulders today. It was nice having music to listen to, and the arm band wasn't nearly as uncomfortable as I thought it would be.

7/6/2009 9:18:00 PM

i skipped dinner

7/6/2009 9:18:37 PM

about to go to the gym, 3 miles on elliptical, upper body... down to 235

7/6/2009 9:18:59 PM

sprinted a quarter mile on the highest elevation on the treadmill, my chest was pounding afterwards, felt good (i hate treadmills but there are no hills around here)

elevated pushups, don't know exactly how many but more than 60

45 degree lat pulldown, 32.5lbs i think

calf machine, 15 reps in 3 sets with 400lbs

squats, small angle motion so i felt the burn in my thighs/squats, 380lbs me thinks

i stretched

40lb dumbell curls

100+ russian twists with a 20lb medicine ball

that should be it.

7/6/2009 10:26:41 PM

Quote :

"Trainer put me on a strict diet. Eggs, lean proteins, lots of veggies, lots of water ... nothing else. He says we'll be down a dress size in less than a month."

yup, and most of that will be water! Where do you train at?

Also, your trainer cannot LEGALLY "put you on a strict diet"...it's outside his/her scope of practice

[Edited on July 6, 2009 at 10:45 PM. Reason : ]

7/6/2009 10:44:43 PM

ran 5.5 miles almost 2 minutes faster than i did on friday

7/6/2009 11:56:00 PM

I got some lean protein for ya

-

Chest and Tri's today. Tried some new stuff with triceps that I'll keep doing (overhead rope pushes?). Missed the NCSU gym so I had to use the apartment gym, which has only a Smith bench/rack...those things suck. Hard to gauge how much weight I'm actually doing with that damn assist bar.

Also ran a mile and some change...trying to get better run endurance

[Edited on July 6, 2009 at 11:59 PM. Reason : but i hate running]

7/6/2009 11:58:48 PM

+

7/7/2009 12:15:26 AM

Went for a hike around Umstead. We did Sal's trail but it wasn't too difficult. Any suggestions on more strenuous trails or other good places to walk in Raleigh?

Then I went to kickboxing for an hour. My abs hurt like hell. Some of that stuff he had us doing is so unnatural....

7/7/2009 12:21:05 AM

^^

Quote :

"I play real sports. I'm not trying to be the best at exercising"

7/7/2009 5:59:25 AM

Chest/Back/Shoulders

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

Chest
1x17x250 RP Decline BB Bench
5x10x45 Flat DB Flies
5x10x60 Incline DB Press

Back
1x18xBW+25 RP Weighted Pull-Ups
5x10x170 Yates Rows
5x10x75 Straight Arm Pull-Downs

Shoulders
1x17x185 RP Military Press
5x10x40 Underhand BB Front Raises
5x10x12.5 Lying Lateral DB Raises

Cool-Down
15min Static Stretching
4min Bike Tabata
4min Stairstepper Tabata
5min Cardio Cooldown

7/7/2009 11:09:15 AM

can't wait to go out and run today, if my arms aren't weak after i'm definitely feeling some pushups.

[Edited on July 7, 2009 at 1:46 PM. Reason : ]

7/7/2009 1:46:29 PM

Legs Day again: 214lbs

warmup treadmill 15min

Barbell Squats: 4x15 lightweight

exercise ball squat stationaries & Seated Leg Press Combo 3x15second stationaries w/25lb, 3x15x150

Xball squats plus barbell stair steps: 2x15, 2x15xeach leg

Barbell Rows and dumbbell side raises combo: 3x15x20, 3x15x12.5

Bent Leg Crunches: 2x20

Leg Lift Crunches: 1x20


it was much lighter weight today but also at a much faster pace. I felt sick at the end of the workout

7/7/2009 1:52:10 PM

I ran around like an idiot for about .4 miles earlier. I guess that counts for something son!

7/7/2009 1:53:00 PM

well
i didn't eat that candy bar!
that has to count for something too

7/7/2009 3:02:23 PM

Standing Press
Weighted Pull-Ups (worked up to +100x5 today...I think it's a PR)

some kind of CrossFit workout when I get off work tonight

7/7/2009 3:06:21 PM

Yesterday
45 minutes swimming w/ a knee float between my knees, using only my upper body

Today

leg etensions and leg curls ...I'm going to have to do these single legged, as I ran out of weight

Heavy
weighted pullups, seated db oh press

Higher reps
Tried to do db bench, but I couldn't get any heel drive, so I resorted to weighted pushups w/ a bench under my ankles and lower shins, chest db rows, seated db shrugs, face pulls, curls, triceps

7/7/2009 3:09:41 PM

last day of training before I compete at the Highland Games

Full Body/Traps/Arms

Warm-Up
10min Cardio
10min Dynamic Stretching

Full Body
1x18x170 RP Power Cleans
5x10x40lb DB Single Arm Snatches

Traps
1x18x385 RP Haney Shrugs
5x10x285 Shrugs supersetted w/ 5x10x135 OH Shrugs

Tris
1x18x245 Floor Press
5x10x80 Incline Skullcrushers

Bis
1x18x100 Standing Bicep Curls
5x10x40lb DBs Pinwheel Curls

Cool-Down
10min Static Stretching
perhaps some tabata intervals in a few hours...

7/8/2009 11:35:06 AM

yea i didn't do any of the things i said i would do yesterday. i came home after work and fell asleep undoing my shoe and watching everybody loves raymond.

TODAY IS GOING TO BE DIFFERENT!

7/8/2009 11:36:58 AM

Trying to get back into shape by eating right and working out/running again.

Today I ran two miles on the outdoor track on campus, man it was fucking hot!!

7/8/2009 3:37:39 PM

Today: Playing a few pickup bball games against the so-so competition.
Tomorrow: Workout before work and then more serious pickup against the good competition.

7/8/2009 4:25:27 PM

8mi run monday night, it was kind of scary how 'easy' it was

got 5mi tonight and tomorrow then 9 on sunday

raceday is coming soon! sooo pumped

7/8/2009 5:11:04 PM

Swam 30 laps at the pool. feeling refreshed.

7/8/2009 5:17:40 PM

good workout tonight. maxed out on the calf machine and did epic elevated pushups with hands at different positions.

worked the abs and a 6 pack is starting to peak through these days, i get caught off guard when i walk in front of the vanity mirror

love working out

7/8/2009 9:41:15 PM

took a nap

7/8/2009 9:46:43 PM

today was leg day. I did squats until my legs were more pumped than they've ever been, and I quickly realized how it's damn near impossible to do anything worthwhile when your legs are pumped up like that. I couldn't even manage to do lunges without my legs wanting to straighten back out on their own.

7/8/2009 9:57:34 PM

did a lot of shit this weekend

7/12/2009 8:06:38 PM

Legs

Warm-Up
10min Cardio
15min Dynamic Stretching

Quads
1x18x285 RP Squats
5x10x205 Quad Extensions

Ass
1x18x335 RP Dead Lifts
5x10x105 Single Leg Kickbacks

Quads
1x18x15 plates RP Low 'n Wide Leg Press
5x10x10 plates High 'n Narrow Leg Press

Low Back
1x18x380 RP Rack Pulls
5x10x90 Good Mornings

Cool-Down
15min Static Stretching

7/13/2009 11:01:02 AM

ugh, been slacking a little lately; getting an hour or so in 4-5 times a week so I'm not totally out of it but I've just been too busy. Prob won't get any in over the next 2 weeks

7/13/2009 11:09:34 AM

ran 4 miles during my lunch break today with some coworkers, i desperately need to get my cardio back up.

bout to head out for 2 more in a little bit, then some ab work, then motherfucking dinner.

7/13/2009 5:58:38 PM

back to the pool

7/13/2009 8:41:40 PM

worked my chest today. I got sunburn on one side of my body this weekend, and that side of my body felt weaker. I struggled to find a good groove on the bench.

7/13/2009 9:03:41 PM