Quote :

"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."

Did this yesterday with Peter.

8/7/2009 10:45:55 AM

Yesterday I did a 6.2 mile run and spent 2 hours at the gymnastics gym

Today I'm going on a 4.7 mile run and moving out of my apartment.

8/7/2009 11:52:51 AM

hook me up w/ some rings, I want to try muscle ups...I also want access to your foam pit + trampoline

did this yesterday
Chest/Back/Arms/Shoulders

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

The Work Out
2x20x35 Incline Sit Ups
2x20xBW Hanging Leg Raises
2x10x205 Flat BB Bench
2x10x205 Yates Rows
2x10x185 Incline BB Bench
2x10x115 Bent BB Rows
2x10xBW Hand Stand Push Ups
2x10x55 Supinated Front Shoulder Raises

The Cool Down
10min Static Stretching

5s leg day today then I'm off to myrtle til wednesday...no gym just cardio and a pull-up bar

[Edited on August 8, 2009 at 7:57 AM. Reason : .]

8/8/2009 7:56:23 AM

i did legs yesterday, hit them pretty hard, and even though i wasn't necessarily sore or weak- i just felt..... exhausted.

so today and maybe even tomorrow, im resting.

[Edited on August 8, 2009 at 8:08 AM. Reason : i]

8/8/2009 8:05:44 AM

beastwalked to foodlion to buy a newspaper. think i'm gonna walk another few miles before work

8/9/2009 12:40:01 PM

Replaced two meals with Slim-Fast until I can afford to go to the gym again.

8/9/2009 12:52:59 PM

went to the gym by myself today....felt tired and not into lifting, just did what i could

Warmup: Treadmill: 15min 200 cals

Incline Bench: 3x6x95, 105, 105

Bench: 5x6x135, 155, 165, 175, 185

Dumbbell Presses: 3x6x55, 60, 70(2)

Fixed Decline: 3x10x 140, 160, 180

Calf Extensions: 4x15x190, 210, 230, 250

Single Arm Tricep Pulldowns: 3x10x15, 17.5, 20 each arm

Seated Flies: 3x8x175, 195, 115(slowly)

Abs:
3x10xunassisted situps w/12lb medicine ball
3x15xreach for the sky crunches w/12lb medicine ball
3x20 bicycle crunches


I could have done more.....meh.

8/9/2009 1:30:51 PM

Rode about 20 miles on my bicycle.

8/9/2009 1:51:34 PM

I'm about to take my doggy on a long walk

8/9/2009 1:56:56 PM

^to avent ferry and back through thistledown/gorman is a good walk imo

[Edited on August 9, 2009 at 2:00 PM. Reason : .]

8/9/2009 2:00:09 PM

Pressure washed the back porch.

Swam in the pool.

8/9/2009 8:10:03 PM

just ordered a large pizza & cheesy bread, to be delivered to me

8/9/2009 8:10:55 PM

One hour of elliptical
15 min of abs

Tomorrow is brutal: 1 hour w/personal trainer + a 90-min Bikram yoga class

8/9/2009 10:48:11 PM

Not shit today.

Tommorrow is upper and swimming.

8/9/2009 10:49:10 PM

went to lake johnson to run...picked the WORST day to get back into running! i made it about 1/2 way before having to stop, but that did include the hills so i was pretty happy. should have seen my shirt. i went from about 1:45-2:20. my entire shirt was wet

8/10/2009 10:41:38 PM

spin class!! punished myself on the bike for an hour and loved every minute of it

the hot instructor also helps move things along

8/10/2009 10:49:25 PM

~5min on treadmill

front squats 3x10
linear leg press: 3x15
calf raises: 3x15
reverse lunges: 2x8
leg curls 3x12
leg extensions 3x12
standing rows 3x12
overhead barbell lifts 3x12
dumbbell isolated curls 2x12
barbell isolated curls 2x10

5min abs

8/10/2009 11:07:26 PM

Spin class yesterday
3 mile run today

8/11/2009 12:10:48 PM

whew back from vacation, full of energy, annihilated the workout today, no cardio though

Chest/Back/Arms/Shoulders

The Warm Up
10min Cardio
10min Dynamic Stretching
2x20x35 Incline Sit Ups
2x20xBW Hanging Leg Raises

The Work Out
2x15x190 Decline BB Bench
2x15x160 Yates Rows
2x15x40 Incline DB Flies
2x15x95 Bent EZ Rows
2x15x70 Cable Push Downs
2x15x30 DB Concentration Curls
2x15x140 Military BB Press
2x15x50 Front BB Raises, palms out
~35min

The Cool Down
10min Static Stretching

8/12/2009 9:12:27 PM

Box Squats on Foam
Reverse Lunges
Pull Throughs
Ab

8/12/2009 10:42:38 PM

upper body at the gym yesterday


bench: 3x10x135, 155, 175, 2x3x185, 190
fixed incline: 3x10x90
close grip bench+dumbbell presses 3x10x95, 85, 85, + 45, 45, 45
wide grip barbells 3x10x50
dumbbell skullcrushers 3x10x15

abs: 5min

treadmill 15min

8/12/2009 11:09:03 PM

45 min on elliptical this morning.
2 hours of surfing tonight if I can get out of work early enough.

8/13/2009 8:14:24 AM

3+ miles this morning around the neighborhood, going to the gym to lift at lunch

8/13/2009 9:05:38 AM

i need to start running in the morning

but damn i already get up at 6

8/13/2009 9:13:26 AM

I was the same way, now I get up at 5

8/13/2009 9:14:29 AM

is it worth it? i always feel super awake after running so i figure itd probably be nice to do..and i live literally 2-3 minutes from the gym so getting up at 530 i could probably get 30 mins in

just hard to get started

8/13/2009 9:39:14 AM

Saw 40 lengths this morning

8/13/2009 9:58:17 AM

yummy HST legs day

Legs/Traps

The Warm Up
10min Cardio
15min Dynamic Stretching
2x20x100 Cable Crunches
2x20x50 Oblique Cable Crunches

The Work Out
2x15x265 Dead Lifts
2x15x225 Squats
2x15x315 Rack Pulls
2x15x10 plates Leg Press
2x15x95 Good Mornings
2x15x200 Quad Extensions
2x15x315 Shrugs
2x15x45lb DBs Upright Rows

The Cool Down
15min Static Stretching

8/13/2009 10:30:50 AM

Did 3x20 weighted lunges with 50lbs the other day and I'm still sore as hell. It could be because I did 30 minutes of cardio before lifting that day, but I think I'ma stick to BWT lunges or orbital lunges with a 25 lb plate until I cut some more weight.

8/13/2009 11:11:54 AM

ate a chocolate donut.

now i'ma go get a sausage/egg/cheese muffin

8/13/2009 11:17:06 AM

tuesday i ran a couple miles
yesterday i played 2 indoor soccer games

8/13/2009 11:17:38 AM

Chest/Back/Arms/Shoulders

The Warm Up
10min Cardio
10min Dynamic Stretching
2x20x100 Cable Crunches
2x20xBW+10 Hanging Leg Raises

The Work Out
2x10xBW+45 Chest Dips
2x10xBW+20 Pull Ups
2x10x45 DBs Incline Flies
2x10x80 Straight Arm Pull Downs
2x Skullcrusher Supersets(65x15, 55x12, 45x10)
2x Standing Bicep Curl Supersets(65x15, 55x12, 45x10)
2x10x160 Military BB Press
2x10x20 DBs Seated Lateral Raises

The Cool Down
10min Static Stretching
LISS Cardio in the PM

8/14/2009 10:13:14 AM

ScHpEnXeL, yeah it is worth it. Especially if you run outside, it is a lot cooler. It took me a awhile to start too. I kept saying I was going to do and finally did about 2 weeks ago. One thing I started today was eating before I go run whereas before I would wake up stretch and go out running. Only thing about that is you should wait about 30 mins before running.

8/14/2009 10:20:58 AM

I went to Curves this morning...the first time I was able to go all summer....but I got plenty of walking, running, climbing, swimming, and many other things in all summer.

8/14/2009 10:28:13 AM

So far:
30 min. of walking at 5.2 mph at a 7% incline
30 min. of weights/abs

In a few hours:
1-hour spin class

8/14/2009 12:43:36 PM

Ran 3 miles

8/14/2009 4:33:12 PM

12 oz. curls

8/14/2009 4:50:43 PM

lifted/sanded several hundred pieces of terrazzo earlier today

will be lifting a few thousand boxes of varying weights in about an hour

8/14/2009 4:54:01 PM

Now I'm officially in training for the Disney marathon and a 70-mile ride in the Tour de Cure. Training is about to get crazy!

Just did an additional 30 min of elliptical. Super excited about spin class. My favorite sadistic teacher is going to kick my bootay!

8/14/2009 4:58:56 PM

Fuck I miss working out for three hours a day.

8/14/2009 5:01:56 PM

^^Don't you need a bike before you do that 70-miler?

8/14/2009 6:33:10 PM

35 min on the treadmill doing hills

8/14/2009 6:34:45 PM

ate red robin

8/14/2009 6:35:28 PM

Kirk, I am getting a new bike. My ex took my bike AND surfboard in our breakup. Fun times.

8/14/2009 6:36:48 PM

Leaving for the gym now for:

30 min of elliptical
90-min spin class
20 min of abs

8/15/2009 8:10:36 AM

Open water swim in preparation for the Tri next weekend:

800m swim in Lake
13.5 mile bike

8/15/2009 12:07:52 PM

migraine made me puke up my breakfast, so i got rid of calories as well as burned them heaving so much

8/15/2009 1:42:30 PM

yesterday

5 mile uphill run in the heat.

8/15/2009 2:37:06 PM

Quote :

"35 min on the treadmill doing hills"

again

8/15/2009 2:54:55 PM

holy hell- i'm doing a little home workout, and i just found out i can't do one legged squats anymore- even when not holding any weight


i can't tell if it is because i haven't done them in so long and i simply don't have the coordination/correct supporting muscles or if I really have lost that much strength in my legs- but i don't think it is a question strength because I can still do step ups no problem...


well it looks like I have something to add to my daily morning routing

8/15/2009 3:00:00 PM