walked 1.5 miles

7/28/2009 1:14:51 AM

Triathlon on Saturday - can't get the pictures but here's one - https://birdseyeview.net/cgi-local/ImageFolio42/imageFolio.cgi?action=view&link=Triathlons/20090725_WYL/Run&image=WYL_R3189.jpg&img=0&search=181&cat=all&tt=&bool=phrase

7/28/2009 3:15:45 PM

^good luck

"300" today

7/28/2009 8:26:35 PM

did a bunch of 12 oz. curls all day

7/28/2009 8:30:45 PM

2mi run, then intense ab, chest and bi/tricep action afterwards

the sweat was pouring off me like a faucet.

7/28/2009 8:36:35 PM

good day

treadmill 20min
bike 10min

chest:
bench: 5x5
incline: 3x8
dumbbell press: 3x12
Chest Cable Pull Combos: 3x12, 3x12
Wide Grip Barbell Presses 3x12
Close Grip Barbell Presses 3x12
Dips 3x12
Tricep Kickbacks: 3x15
Med. Ball Crunches: 3x20

7/28/2009 8:41:38 PM

I played some bball and did my PT exercises for my shoulder

7/28/2009 8:43:30 PM

3.8 mile run, 5 mile bike.

Not much.

7/28/2009 8:44:11 PM

5.1 mile run, tempted to try and do another 3.1 mile loop before this storm hits.

7/29/2009 3:09:39 PM

Kickboxing Class for 45 mins. I would have stayed an hour but the guy next to me was new and all up on me. I sat my stuff down and he came and stood like 3 feet from me and kept nearly punching me every time we did a more complex movement so I said peace out.

7/29/2009 7:44:52 PM

2 mile run: 12:30

Push-Pull-Abs:

Pull-ups - 12
Push-ups - 35
Pull-ups - 10
Push-ups - 30
Pull-ups - 8
Push-ups - 25

Max Ab Sets:

1:45/1:30/1:00 with 30 second rests in between

Cable Bicep Curls:

Both Arms: 12/10/8/6/12

Jump Rope: 10 mins

[Edited on July 29, 2009 at 9:10 PM. Reason : a;sldkfo]

7/29/2009 9:08:49 PM

10 mile run in the morning (first time I went that far, but you know I am having girl issues and wanted to work off some steam) - 85 mins

then in the afternoon,

lat pull downs - 112.5 x 12, 125 x 10, 125 X 8
standing rows (nut crunchers) 70 x 10, 75 x 10 80 x 10
dumbbell rows 40 x 10, 45 x 10, 45 x 8
bicep curls 25 x 10, thrice
pull ups
abs

forgot the back extensions

[Edited on July 29, 2009 at 11:42 PM. Reason : bell]

7/29/2009 11:40:39 PM

got bored with my old routine, decided to research some HST routines and perhaps clean bulk for the month of August, although I'd like to continue to stay lean for all the new meat that will be walking around campus

yesterday:
Legs/Traps/Shoulders

Warm-Up
10min Cardio
10min Dynamic Stretching

The Workout
2x15x225 BB Squats
2x15x150 Lying Leg Curls
2x15x10 plates Leg Press
2x15x225 Dead Lifts
2x15x275 Shrugs
2x15x275 Haney Shrugs
2x15x135 Military Press
2x15x40 Rear Delt Flies

Cool-Down
10min Static Stretching


today:
Chest/Back/Arms

Warm-Up
10min Cardio
10min Dynamic Stretching

The Workout
2x20xBW Hanging Leg Raises
2x20x100 Cable Crunches
2x15x185 Flat BB Bench
2x15xBW Pull-Ups
2x15xBW+15 Chest Dips
2x15x165 Bent BB Rows
2x15x40 Incline DB Flies
2x15x165 Decline CGBP
2x15 Blaster Supersets(15x60, 12x50, 10x40 Standing Bicep Curls)

Cool-Down
10min Static Stretching
Cardio later in the day

7/30/2009 11:13:30 AM

2mi run today during lunch with ab/chest workout afterwards

7/30/2009 1:22:01 PM

Legs/Traps/Shoulders

Warm-Up
10min Cardio
15min Dynamic Stretching
2x10x100lb Cable Crunches
2x10x55lb Oblique Cable Crunches

Legs
2x10x260 Squats
2x10x95 Good Mornings
2x10x12 plates Leg Press
2x10x295 Dead Lifts

Traps
2x10x315 BB Shrugs
2x10x100 Narrow Grip Upright BB Rows

Shoulders
2x10x60lb DBs Military Press
2x10x40lb DBs Arnold Press
~41min

Cool-Down
10min Static Stretching
Cardio Later in the day, maybe

7/31/2009 10:53:25 AM

gonna be doing some 12 oz curls later! BOOYA!!!

7/31/2009 11:01:01 AM

^haha



yesterday was legs day, i was exhausted


Squats 3x10
deadlifts 3x12
Lunges 3x10 each leg
shrugs
lateral raises
curls

7/31/2009 2:42:03 PM

For Yesterday:
5 mile run, and 2 hours spent doing rings/gymnastics

7/31/2009 2:54:34 PM

Chest/Back/Arms/Shoulders

Warm-Up
10min Cardio
10min Dynamic Stretching

The Workout
2x20x100 Cable Crunches
2x20x20 Oblique Cable Twists
2x10x185 Incline BB Bench
2x10xBW+15 Neutral Grip Pull-Ups
2x10xBW+45 Chest Dips
2x10x115 Bent BB Rows
2x10x80 V-Bar Tricep Push-Downs
2x10x70 Rope Hammer Curls
2x10x165 Military BB Press
2x10x20 Rear Delt DB Flies

Cool-Down
10min Static Stretching
4min Cycling Tabata
4min Stairstepper Tabata
10min Static Stretching

8/1/2009 12:03:44 PM

Back/Biceps

4x8 Seated Rows - 120/140/140/160
4x8 Pull-ups
4x10 Bar Curls - 50/50/60/60
3x10 Upright Rows - 50/60/60
5x10 Cable Lat Pull Downs - 120/130/155/155/155
5x10 Lower Back Extensions - 110/150/190/190/190
4x10 Dumbbell Curls - 25/25/25/25

Abs/Cardio

10 min. Various Ab Workouts
20 min. Alternating Jump Rope and Box Jumps

ThePeter and I did this today to cure our hangovers. It worked. At first we felt like shit and overheated but after the first set of curls we began to feel a lot better.

8/1/2009 4:02:48 PM

10 mile ride on the new fixed gear.

8/1/2009 7:33:10 PM

Did a 4.5 mile run at about 1am last night, and just finished a 6.2 mile run about 30 minutes ago.

8/3/2009 3:08:28 PM

~3.5 Miles around the neighborhood at 5 this morning

8/3/2009 3:19:05 PM

This morning
30 min elliptical
30 min abs/legs wearing 30-lb vest (nearly 20% of my weight)

This evening
One-hour kickboxing

8/3/2009 3:36:15 PM

2.25mile run with ab, chest, and bicep afterwards.

8/3/2009 3:59:47 PM

started a women's beginner running program last saturday:
Sat, 25th - Ran 1 mile/walked 1 mile (16 min mile - :-P)
Mon. - Ran 1.25 miles/walked .5 mile
Wed - Swam a 1200 (didn't push very much) in 35/40 min + a 5 min cool down afterwards
Thurs - Ran 1.5 miles/walked .5 mile
Sat - Ran 1.5 miles/walked 1 (13 min mile - woo!)
Sun - Walked right under 3 miles
Tonight - going to umstead to run 1.75 miles/walk 1

We'll see if I can keep the 13 min mile with the steep hills and roots. Kind of scary!!

8/3/2009 4:25:31 PM

I thought I only did 12 miles yesterday, nope I did 14


on the bike, that is

[Edited on August 4, 2009 at 9:09 AM. Reason : .]

8/4/2009 9:08:54 AM

squash @ 6am

evening run

8/4/2009 9:46:49 AM

Legs/Traps

The Warm Up
10min Cardio
10min Dynamic Stretching

The Work Out
2x20x35 Declined Sit-Ups
2x20x108 Cable Crunches
2x15x260 Dead Lifts
2x15x225 Squats
2x15x315 Rack Pulls
2x15x205 SLDLs
2x15x10 plates Leg Press
2x15x95 Good Mornings
2x15x95 CG Upright Rows
2x15x275 Shrugs

The Cool Down
10min Static Stretching

ugh my lower back

8/4/2009 5:20:46 PM

~5.5 miles around the neighborhood yesterday. gonna do it again in a little bit.

8/4/2009 5:27:12 PM

the usual.

8/4/2009 9:33:49 PM

Upper body today. Broke some personal records!

warmup: 5min treadmill
Bench: 4x6x135, 160, 185, 205!! (never benched >200 before)
Dumbbell Presses: 3x6x50, 60, 65
Flies: 3x12x25
Fixed Flat Bench: 3x10x90, 90, 70
Skullcrushers: 3x12x40
Barbell Presses: 3x12x40
Weight presses: 3x12x45
Dips: 3x20
Tricep Kickbacks: 3x12x20

Abs: 5min

8/5/2009 12:14:11 AM

CRUSHED 4.7 MILES

and then went a played on Rings and worked on tumbling for an hour.

8/5/2009 12:34:15 AM

yesterday
Press 3x5,
then 10-7-4 (1 min rest between)

Weighted Pull-Ups 3x5,
then MAX set pull-ups

3 Rounds for time:
12 Deadlift, 135lb
9 Power Clean, 135lb
6 Front Squat, 135lb
3 Push Jerks, 135lbs

8/5/2009 5:39:03 AM

Monday - 4.5 miles 30 minutes
Tuesday - 3.5 miles 25 minutes

Running in the middle of the day is killing my pace time. I'm usually like a 6:30 min/mile pace on a bad day.

8/5/2009 10:30:33 AM

I'd love to see myself break a 7min mile...just 1 mile at a time

I wanna try that Xfit challenge of running a mile and benching your BW x10 for time...see what I could muster.

I'm really enjoying my new HST routine...low volume but intense workouts...shaved 15min off my gym time.

Chest/Back/Arms/Shoulders

The Warm Up
20min AM Cardio
10min Cardio
10min Dynamic Stretching

The Workout
2x20x100 Cable Crunches
2x20xBW Hanging Leg Raises
2x15xBW+20 Chest Dips
2x15xBW Neutral Grip Pull-Ups
2x15x40 Incline DB Flies
2x15x105 Bent BB Rows
2xFrench Press Supersets(60x15, 50x12, 40x10)
2xStanding Bicep Curls Supersets(60x15, 50x12, 40x10)
2x15x140 Military BB Press
2x15x20 Rear Delt Flies

The Cool Down
10min Static Stretching

8/5/2009 5:55:28 PM

Legs/Traps

The Warm Up
15min Cardio
15min Dynamic Stretching

The Work Out
2x20x100 Cable Crunches
2x20x50 Oblique Cable Crunches
2x10x295 Dead Lifts
2x10x260 Squats
2x10x365 Rack Pulls
2x10x13 plates Leg Press
2x10x115 Good Mornings
2x10x220 Quad Extensions
2x10x115 CG Upright Rows
2x10x355 Shrugs
45min

The Cool Down
10min Static Stretching

8/6/2009 9:50:13 PM

Had a short workout today, low on time so we didn't get to do everything I wanted. Got through it at a great pace though, finished the lifts in ~40 minutes via supersets the whole way:

Back-Biceps

5x10-120/160/180/200/160x12 Rows
::Alternating row sets with 5 pullups
4x10-115/120/140/160 Isolated Lat Pulldowns (where its two handles instead of a bar)
::Alternating sets with 4x10-180/190/210/215 Lower Back Extensions
3x10-115 Reverse flies
::Alternating sets with 3x10-120 preacher machine bicep curls

3x10-60/60/80 Barbell curls

10 minutes of abs

10 minutes of aerobic boxstep/jump rope

Finished in ~60 minutes. Wanted to do more on biceps, but ran out of time.

8/6/2009 10:18:49 PM

Haven't posted here in a while but I have been working out...

Mon - Spin class
Tues - Rode bike 31 miles
Wed - Ran 6 miles on treadmill
Thurs - Rode bike 15 miles
Fri - Going to go swim in a bit

8/7/2009 8:08:31 AM

30 min of abs/arms
30 min running on treadmill

Weigh-in/measurements with trainer: Down to 12% body fat! WOOT! And lost another inch in the waist.

This calls for a trip to the beach.

8/7/2009 8:29:48 AM

i drank diet coke instead of coffee for breakfast

8/7/2009 8:31:07 AM

12%?!?!??!
really????!

i have a girlfriend who is doing fitness competitions and i don't think she is even that low....



[Edited on August 7, 2009 at 8:35 AM. Reason : thats awesome!]

8/7/2009 8:31:33 AM

wow, a girl with 12% bf, very nice!

8/7/2009 8:31:42 AM

speaking of...where can you get a reliable body fat test.
only a doctor?

all the ones at the gym say 14-15% for me but i do NOT trust those.

8/7/2009 8:35:12 AM

i'm lucky and dumb enough to still be in school so I get my 3 site jackson/pollock computer caliper test performed by the same individual monthly for free

dunno where I'd go otherwise

8/7/2009 8:36:05 AM

ehhh, i hate to make a doctors appointment just for bf...

[Edited on August 7, 2009 at 8:37 AM. Reason : gdfd]

8/7/2009 8:37:02 AM

Today the trainer measured with an infrared device.

I doubt the accuracy of this test, but I have been seeing the trainer for two months and eating clean, and my body fat is normally around 14-15% based on several methods (calipers, infrared, bioelectrical), so it could be fairly accurate.

People in my family are mesomorphs (see my bro, eleusis on here). It's REALLY easy for us to build muscle and I can get ripped fairly quickly. Unfortunately, the mesomorph body type isn't necessarily a popular one for women. It makes pants shopping quit challenging.

8/7/2009 8:45:09 AM

i'd like to think im in the mesomorph area too...but im not sure....definitely not an endomorph (thank god! )

im probably in between ecto and mesmo...i dont gain muscle very quickly

[Edited on August 7, 2009 at 9:25 AM. Reason : ^I WANT INFARED DEVICE...who wants to get me one for my birthday?? ]

8/7/2009 9:21:48 AM

mesos also gain fat very quickly so i don't think its necessarily good to be a pure mesomorph.

8/7/2009 9:40:39 AM

^ True. I definitely gain fat quickly. Everyone in my family struggles with weight issues. Thank god I tend to eat healthy foods in general. Wine is my big weakness. Luckily, at my weight, it only takes me half a glass to get tipsy.

8/7/2009 10:42:58 AM