Went to kickboxing for an hour. REALLY tough class today. I weighed myself at the gym and seems like I have lost another pound since last Thursday.

7/13/2009 11:04:10 PM

Chest/Back/Shoulders

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

Chest
1x14x100lb DBs Flat Bench
5x10x40lb DBs Incline Flies
1x18xBW+45 Chest Dips

Back
1x18xBW+30 Pull-Ups
5x10x160 Low Cable Rows
1x18x250 CG Lat Pull-Downs

Shoulders
1x18xBW Handstand Push-Ups
5x10x40 Underhand Front BB Raises
1x18x115 Wide Grip Upright BB Rows

Cool-Down
15min Static Stretching
Tabata later in the day

7/14/2009 11:41:45 AM

bout to head out and run another 4 miles with the coworks. muskles still aching from yesterday.

7/14/2009 11:55:33 AM

Full Body/Traps/Arms

Warm-Up
10min Cardio
15min Dynamic Stretching

Full Body
1x18x170 RP Power Cleans
5x10x45lb DB Clean & Press

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

Tris
1x18x250 RP Floor Press
5x10x80 Incline Skullcrushers

Bis
1x18xBW+30 Chin-Ups
5x10x25lb DB Concentration Curls
~45min

Cool-Down
10min Static Stretching
No Cardio
No Abs

7/15/2009 7:55:51 PM

Legs

Warm-Up
10min Cardio
15min Dynamic Stretching

Quads
1x18x285 RP Squats
5x10x250 Hack Squat Sled

Glutes
1x18x335 RP Dead Lifts
5x10x105 Single Leg Kickbacks

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

Low Back
1x18x385 RP Rack Pulls
5x10x85 Good Mornings

Cool-Down
10min Static Stretching
No Abs
No Cardio

7/17/2009 3:05:16 PM

ran a couple miles at work today.

my weekend is going to be PACKED with fitness.

7/17/2009 10:28:47 PM

Harvard prof and top powerlifter.

http://www.boston.com/business/articles/2009/07/17/harvard_professor_tackles_economics_and_strongman_competitions/

7/18/2009 7:46:04 PM

Chest/Back/Shoulders

Warm-Up
10min Cardio
10min Dynamic Stretching

Chest
1x16x235 RP Incline BB Press
5x10x45 Flat DB Flies
1x15x250 RP Decline BB Press

Back
1x18x225 RP Yates Rows
5x10x75 Straight Arm Pull-Downs
1x18x220 Low Cable Rows

Shoulders
1x18x180 RP Military BB Press
5x10x35 Supine Lateral Raises
1x18x105 Wide Grip Upright Rows

Cool-Down
10min Static Stretching
No Abs
No Cardio

7/18/2009 9:27:16 PM

ran a mile when i first woke up, felt terrible for first hundred feet but everything after that was beautiful.

dicked around for a couple hours

went to the gym late afternoon and did some ab work, seated row, chest press, and lat pulldown. arms felt good on the drive home.

7/19/2009 12:58:01 AM

rode my bike 30 miles

7/19/2009 12:59:05 AM

I need some suggestions for cardio/conditioning. I don't have room anymore to drag the sled and all that. Lately I have been running the stairs and through some apartment construction and sprints.

7/19/2009 12:59:42 AM

^
fartleks. If you have a track around that's perfect. Sprint the straights and do a light jog on the bends. If you're in a city setting, you can do something similar and just alternate with each block. It really gets the heart pumping.

[Edited on July 19, 2009 at 1:07 AM. Reason : spelling]

7/19/2009 1:07:29 AM

fart what?

7/19/2009 1:28:57 AM

it's Swedish i think. translates to "alternating speed" or something of the like.

7/19/2009 1:30:06 AM

ran 2.6 miles... without drinking any water all day...

7/19/2009 1:46:48 AM

Quote :

"I need some suggestions for cardio/conditioning"

bored with cardio? youtube/google Tabata intervals and download some Tabata songs w/ the beeps...I use this now for my cardio training, you can basically do whatever you want for the intervals so long as it gets your HR near your max. I like utilizing my strength for cardio and alternating between upper/lower body intervals so I don't fatigue as fast. My HR stays in the 180s for the entire session once I'm rolling.

7/19/2009 5:30:13 AM

the beep test, basically a timed shuttle run.

http://www.topendsports.com/testing/tests/20mshuttle.htm

7/19/2009 11:37:06 AM

Full Body/Traps/Arms

Warm-Up
10min Cardio
15min Dynamic Stretching

Full Body
1x18x170 RP Power Cleans
5x10x105 Sumo Squat High Pulls

Traps
1x18x390 RP Shrugs
5x10x290 Shrugs supersetted w/ 5x10x140 OH Shrugs

Tris
1x18x250 RP Floor Press
5x10x30 Single Arm OH DB Extention

Bis
1x18xBW+30 Chin-Ups
5x10x30 Concentration Curls

Cool-Down
10min Static Stretching

7/19/2009 2:45:44 PM

about to go for another run here in a little bit.

7/20/2009 11:45:04 AM

Which TWWer is a member of the Belly Off! Club again?

7/21/2009 9:26:47 PM

I got high and sat on my ass

7/21/2009 9:46:59 PM

Quote :

"Went to kickboxing for an hour. REALLY tough class today. I weighed myself at the gym and seems like I have lost another pound since last Thursday. "

where do you go?

7/21/2009 10:14:20 PM

i played dodgeball for an hour and 2 hours of volleyball

7/22/2009 2:00:53 AM

Ran four miles, then 35 minutes of arms and abs

7/22/2009 8:06:59 AM

3.5 mile run, 10 mile bike ride, 60 push ups, 80 crunches, 4 minutes center plank, 2 minutes on each side plank.

I've only been running for a week, but I think tomorrow I'm just going to go ahead and up my mileage to 5 miles at 8 minute mile pace. I haven't felt sore since the first 3 days of running. Once the school year starts up again I think I'm going to start swimming and try and do a sprint triathlon.

7/22/2009 2:30:10 PM

had a pretty good legs day yesterday. Slightly lighter on the weight but a few more exercises and felt pretty good


warmup: treadmill 1mile

Squats: 4x8
Lunges: 3x10
Front Squats: 3x10
Linear Leg Press: 3x15
Calf Extensions: 3x15
Deadlifts: 3x10
Seated Leg Presses: 3x10
Leg Extensions: 3x10
Decline medicine ball crunches
Oblique crunches
bike crunches


phew!


Tonight upper body

7/22/2009 2:34:45 PM

Vendors took me out to lunch the past 2 days and i ordered a steak one day and a double cheeseburger today.

just ran a mile for the first time in 3 days and improved my time by a full minute.

hahaha try and stop me from drawing any conclusions.

7/22/2009 7:25:33 PM

^ Probably is just the fact that you took two days of rest. That or maybe you actually ran the whole time this one through? When you first start to get back into shape (if you were at one point actually in shape) your times improve drastically just from going out and doing something. The first day I started to run again in 6 months I did 3 miles in ~30 minutes. The second day I ran it in under 27 minutes. Just saying- you don't have to eat right to get back into shape.

I know this post makes me sound like a dick, but I'm really not trying to be.

[Edited on July 22, 2009 at 8:37 PM. Reason : k]

7/22/2009 8:35:22 PM

I was in monster shape a year ago, then the school year picked up and i lost track of my workouts. I picked up running again a week ago (i was lifting since mid May) and, yea you're right, your times improve fast.

Once you get over the initial lazy hump, running gets addicting and i feel great afterwords. It also makes me eat healthier indirectly cause i don't want to waste the workout with a bad meal.



[Edited on July 22, 2009 at 8:44 PM. Reason : ^hahaha, no you're good bro. no harm no foul.]

7/22/2009 8:42:51 PM

Yes I agree it is quite addicting. I'm going to increase my mileage to 5 miles tomorrow, and probably do a 40ish mile bike ride in the Raleigh area.

I'm not much into lifting, I feel much more comfortable lifting my own body weight (Push ups, pull ups, crunches, planks, etc) than using weights to tone and define muscles I most likely will never use. Also- I am the worst eater in the world, I just don't eat very much.

7/22/2009 8:49:00 PM

swam for about 45 miuntues.

7/22/2009 9:52:30 PM

bout to head out to run a few more miles during lunch, beautiful weather today.

7/23/2009 11:36:29 AM

upper body yesterday

warmup: treadmill 25min
Bench: 4x6
Decline: 3x6
Incline: 3x10
Dumbbell Presses: 3x12
Chest Cables 3x15
Flies Cables 3x15
Bosu Ball chest Presses: 2x20
Ab work: Leg Lift Crunches
Bike Kick Crunches

7/23/2009 2:45:38 PM

Thursday:
5 mile run, followed by 15 mile bike ride.

Friday:
5k run, 80 crunches, 60 push ups, 4 minute center plank

Today:
2 x 5k run, 80 crunches, 60 push ups, 4 minute center plank

I'm going to start training for triathlons as soon as school starts up again.

7/25/2009 4:57:30 PM

had A LOT of sex

some with the gf, some with myself

7/25/2009 4:58:26 PM

Legs and shoulders, then abs. Followed up by jump rope and some experimental aerobic-style cardio in the fitness rooms on the second floor.

7/25/2009 5:17:09 PM

drove and texted while eating mcdonalds

7/25/2009 5:22:26 PM

absolutely nothing, i'm so fatigued. Probably won't do any running tomorrow either. maybe hit the gym though.

7/25/2009 6:14:29 PM

Doing a second 5k today was surprisingly easy...

7/25/2009 6:53:04 PM

6 days off while on vacation...made some strength gains as well as weight gain as a result...so worth it though

Legs

Warm-Up
3mile run in the AM
10min Cardio
10min Dynamic Stretching

Quads
1x18x290 RP Squats
5x10x280 Hack Squat Sled

Ass
1x18x340 RP Dead Lifts
5x10x150 Lying Leg Curls

Quads
1x18x170 RP Lunges
5x10x10 plates Leg Press

Low Back
1x18x250 RP SLDLs
5x10x90 Good Mornings

Cool-Down
10min Static Stretching
No Abs
No Cardio

7/26/2009 5:02:55 PM

tried to do chest and tris, followed by abs and cardio, but had absolutely zero energy. did Flat Bench, Decline, Cable Flies, and Tricep pushdowns and called it a day

7/26/2009 5:06:19 PM

ran the san francisco half marathon this morning! most beautiful run, but the hardest physical thing i've ever done in my life for realz

7/26/2009 6:36:12 PM

5k run, 3 hours in the rock gym.

7/26/2009 6:54:14 PM

Chest/Back/Shoulders

Warm-Up
10min Cardio
10min Dynamic Stretching

Chest
1x16x85lb DBs RP Incline Press
5x10x45 Flat DB Flies
1x17xBW+75 RP Chest Dips

Back
1x18xBW+30 RP Pull-Ups
5x10x4 plates V-Bar Rows
1x18x265 RP Lat Pull-Downs

Shoulders
1x18xBW RP Handstand Push-Ups
5x10x15lb DBs Lateral Raises
1x18x110 Wide Grip Upright Rows

Cool-Down
10min Static Stretching

7/27/2009 10:40:08 AM

ran 2mi at lunch today

7/27/2009 1:19:44 PM

5 mile run, 5 mile bike ride, 80 crunches, 4 minute plank, 60 pushups.

7/27/2009 3:18:04 PM

Did an easy 4.5 mile jog in 32:39. A little slow for me, but i was dodging traffic

7/27/2009 11:05:43 PM

30min on the treadmill at 10% incline

at 2.2mph (so I could read my book - it's almost due back to the 'brary!)

7/27/2009 11:17:00 PM

swam laps for 45 mins and stretching for about an hour.

7/27/2009 11:26:45 PM

Did a full workout with my new Forerunner 405 with heart rate data and everything!

Link: http://connect.garmin.com/activity/9952075

It's pretty cool how you can see the heart rate spikes for each set of reps I did.

Still debating whether it is worth the $350... so far it's a pretty cool device.

Here is the workout I did:

Bench Press 14x95lbs, 11x95lbs, 9x95lbs
Bicep Curl (Freeweights) 14x25, 11x25, 9x25
Front Shoulder Raises (Freeweights) 12x20, 12x20, 10x20
Side Shoulder Raises 12x20, 14x20, 12x20
Dips 16x128, 13x128, 9x128
Ab Crunches 16x15, 13x15, 10x15
Leg Raises (Vertical) 18, 15, 12

That doesn't include the 30 minutes of running in TACT or the Budokon kicking and yoga classes.

7/28/2009 12:42:25 AM