chest day

bench: 7x10x135, 155, 135, 135, 115, 115, 105
incline dumbbells: 3x8x35, 40, 40
fixed decline: 3x10x160, 180, 230

Single arm tricep pulldowns: 3x10x15, 17.5, 20
Overhead Tricep rope pulls: 3x10x30, 35, 37.5
Barbell Skullcrushers: 3x10x30, 30, 40
Quick Chest press: 3x10x30, 30, 40
wrist curls: 2x20x30
Flies: 3x10x160, 175, 190

Abs
Decline crunches and oblique twists w/14lb medicine ball 3x10
Decline crunches 6x10
Oblique Twists: 2x10 each side
Reverse crunches: 2x10 w/25lb weight


1mi run


phew!

8/15/2009 3:36:35 PM

Legs/Traps

The Warm Up
10min Cardio
10min Dynamic Stretching
2x20x40 Declined Sit Ups
2x20 Broomstick Twists

The Work Out
2x10x295 Dead Lifts
2x10x260 Squats
2x10x115 Good Mornings
2x10x150 BB Lunges
2x10x150 Seated Leg Curls
2x10x210 Quad Extension
2x10x300 Haney Shrugs...sadly the BB set only went to 300 community center gym ftl
2x10x160 OH Shrugs

The Cool Down
10min Static Stretching

8/15/2009 4:11:13 PM

dont come in here and 1-up me

8/15/2009 5:20:53 PM

3mi jog


felt great

8/16/2009 11:51:18 PM

just got back from lake j

shirt is pretty soaked

8/17/2009 10:04:38 AM

ahh all the freshmen in the gym! crowded as fuck, but the extra ladies are nice

Chest/Back/Arms/Shoulders

The Warm Up
10min Cardio
10min Dynamic Stretching

The Work Out
2x20x100 Cable Crunches
2x20xBW+10 Hanging Leg Raises
2x15xBW+20 Chest Dips
2x15xBW Neutral Grip Pull Ups
2x15x40 Incline DB Flies
2x15x105 Bent BB Rows
2x15x35 Single Arm OH DB Raises
2x Standing Bicep Curl Supersets(65x15, 55x12, 45x10)
2x15x140 Military BB Press
2x15x15 Rear Delt Cable Flies
~46min

The Cool Down
15min Static Stretching
25min HIIT Swimming
10min Static Stretching

8/17/2009 2:14:09 PM

Yesterday I did a bunch of pull-ups, chin-ups, push-ups, etc.
Spin class
And kickball game

8/18/2009 9:46:32 AM

Legs/Traps

The Warm Up
10min Cardio
10min Dynamic Stretching

The Work Out
2x20x100 Cable Crunches
2x20x50 Oblique Cable Crunches
2x15x265 Dead Lifts
2x15x225 Squats
2x15x315 Rack Pulls
2x15x11 plates Leg Press
2x15x95 Good Mornings
2x15x200 Quad Extensions
2x15x315 Shrugs
2x15x150 OH Shrugs

The Cool Down
10min Static Stretching

8/18/2009 11:31:20 AM

8 minute arms & abs (best videos ever)
10 minutes on the elliptical level 15 "fat burn"
30 minutes "running" on the treadmill
swam like 2 laps in the pool

8/18/2009 4:03:07 PM

lately been doing a basic wieght machine workout before swim practice

all are only one set so far

example:
a little dynamic stretching
1000m rowing on a <2:30/500m pace (less than 5 min to complete) (warmup)
10-12x 112-135lb bench
10-15x 150-175lb leg press
10-12x 125-150lb row
10-12x 60-120lb overhead press
10-12x 125-150lb leg extension
10-15x 150-160lb back extension
10-20x 30-50lb groin press (adduction)
10-20x 30-50lb outside thigh press (abduction)
10-12x 130-150lb leg curl
10-15x 50-80lb lateral arm raise
10-20x 150lb calf extension
10-15x 150-200lb pull down

followed by a increasing number of dips and pull ups

day one one of each, day 2 2 of each, etc. (full down extension pull ups with perpendicular grips (to your body) dips are full down hands to armpits and up to full extension)

usually followed by 20-30 reverse situps (leg raises from hanging) will mix in incline situps and lateral situps later.

ended with 500m rowing very slow pace >3:30min/500m pace (aim for 4 - 5 min cool down)
and some more dynamic stretching

glass of chocolate milk, 2 glasses of water

2 hours later

2-2.5 mile swim practice

example

warmup: 150 yard free 50 kick 100IM 100 free
100 build

main set 1
100 choice fast
200 IM drill or kick/swim
300 free broken (2x 150's with <5s rest between)
400 pull focus on breath control 3,5,7,9
500 free
500 kick with dive weights (2-3lbs) streamline with fins
400 pull focus on breath control 3,5,7,9
300 free broken (2x 150's with <5s rest between)
200 IM drill or kick/swim
100 choice fast

main set 2
10 100's free (2 +:10 over pace, 2 +:05 over pace, 2 at pace, 2 -:05 under pace, 2 -:10 under pace)

sprint set
10x 50 sprint/easy, 25 sprint 25 easy each on :30 (aim for sub :15 on each sprint)

cool down:
150 yard free easy
50 kick
50 elementary back, 37.5 free 12.5 backwards free

then get chocolate milk, go home, eat, collapse, take a day off then repeat (workout varies)

i'm currently on second week of this (M,W,F)

after 3 full weeks will switch to free weights and slightly different exercises
after another 3 weeks back to machines with 2 sets possibly
then free weights again

1 month before first meet 4 weeks before cut down weight levels, 3 weeks cut down weight levels, cut some on practices, 2 weeks calisthenics only M usual swim practice, W moderate F easy, last week easy swim practices MWF.

then crush folks in my sprint events

forgot to add occasional open water swims (races 1 mile or longer on the weekends, i think there are 2 or 3 that I'm doing sprinkled here and there)

days "off" will eventually have some light running in them (mile or 2) after my class ends at the end of sept. )

[Edited on August 18, 2009 at 5:24 PM. Reason : s]

8/18/2009 5:21:21 PM

yoga!! awesome except for the instructor who is a little too touchy when helping with form

8/18/2009 8:33:56 PM

Ran 3 miles earlier today
And then I ate a bunch of Chinese food, oh well

Tomorrow I'm swimming and then spin class

8/18/2009 8:34:45 PM

taught a class - rock bottom (all lower body)

8/18/2009 8:43:21 PM

^^ haha the bf joined me at spin class last night right after eating chili cheese fries and drinking a beer

[Edited on August 18, 2009 at 8:55 PM. Reason : dflkjsdf]

8/18/2009 8:55:22 PM

biked 13 miles, the last 5 mi in the dark , and averaged a whopping 10½ MPH and 62 RPM cadence...

8/18/2009 8:59:17 PM

ate everything in sight. tried to do nothing cardio related. just as my trainer porcha advised.

3000 calories per day or bust!!!!!!!!!!

I should probably exit this thread now......

8/18/2009 10:03:17 PM

8/18/2009 10:11:39 PM

an hour on the treadmill while playing Killzone. it sucks that I can't use the sniper rifle because the controls for the scope are motion sensitive, but it's more fun to play up close and personal anyway.

8/18/2009 10:20:42 PM

actually that's a really fucking good idea, play games while walking/stationary bike....

8/18/2009 10:21:56 PM

My bro is a genius.

I ran 8 miles while watching The Soup and listening to No Doubt.

8/18/2009 10:30:29 PM

rock climber "treadmill"
4 sets high rows
3 sets one-arm cable lat pulls
3 sets seated low rows
rock climber "treadmill" again

3 sets of 12-15 reps of swiss ball crunches

8/18/2009 10:45:41 PM

hmmm i moved today at least. i guess that's something

8/18/2009 10:46:58 PM

For the last month and a half, I've only been able to do machines for legs. TODAY....

Foam roll/dynamic warm up

BOX SQUATS
worked up from bodyweight, to db goblet, to back squats gradually adding weight up to 185 for sets of 12 (I quit there, as my foot started to hurt)

ROMANIAN DEADLIFTS

Started w/ form work w/ a pvc pipe, somewhat anxious, then to bar, and 135. I felt really good w/ it, so I went up to 225, and then 275 for sets of 8. I was more limited by my lack of chalk than my foot. I felt REALLY solid on teh deads.

NEXT

I contiplated step ups, but went w/ the LEG PRESS. I had to stop w/ 8 plates on each side, as my foot started to hurt at that point.

I THEN did some calf raises on teh leg press (w/ some unilateral work), and did some band toe rehab junk.

Ab wheeled it up, and stretched.

[Edited on August 18, 2009 at 11:16 PM. Reason : ]

8/18/2009 11:15:34 PM

Swam 750m this morning without stopping, pretty excited about that.
Spin class tonight

8/19/2009 2:03:01 PM

Chest/Back/Arms/Shoulders

The Warm Up
40min AM Cardio
10min Cardio
10min Dynamic Stretching

The Work Out
2x20x15 Hanging Leg Raises
2x20x100 Cable Crunches
2x10xBW+45 Chest Dips
2x10xBW+20 Pull Ups
2x10x70 Incline DB Press
2x10x120 Bent BB Rows
2x10x70 T-Bar Push Downs
2x10x70 T-Bar Curls
2x10xBW Handstand Push Ups
2x10x55 Underhand Front Raises

The Cool Down
10min Static Stretching

8/19/2009 2:04:33 PM

6 am squash

post work 4 miles

lifting after that

8/19/2009 2:24:03 PM

Quote :

"I contiplated step ups"

One leg lifts ftmfl. I do them ever week and want to cry just thinking about them.

8/19/2009 2:24:13 PM

Quote :

"And I was running"

8/19/2009 10:32:28 PM

10min warmup on treadmill

flat bench: 5x6x135, 155, 185, 200, 135(10)

dumbbell presses
dumbbell incline
bosu pushups
tricep kickbacks
wide grip barbell presses
xball crunches

8/19/2009 11:20:03 PM

Golf. Had a tee time at LonniePool, but had to cancel. Played ponderosa in olivia. it was hotter than shit. It sucked. we caught up to 3 5somes of 60+ yearolds around 16th hole. WTF?

8/19/2009 11:21:18 PM

elliptical

it is really ridiculous how hxc some of the people on this thread record what they do at the gym. i guess i'm just not gymrat material

8/19/2009 11:23:39 PM

skated a bunch

did a few miles pure flatland pumping

walked up a few hills

all in all about 3 hours worth of good activity

8/19/2009 11:29:19 PM

Legs/Traps

The Warm Up
10min Cardio
10min Dynamic Stretching

The Work Out
2x20x25 Incline Sit Ups
2x20 Twisting Hanging Leg Raises
2x10x295 Dead Lifts
2x10x265 Squats
2x10x115 Good Mornings
2x10x14 plates Leg Press
2x10x155 Lying Leg Curls
2x10x220 Quad Extensions
2x10x365 Shrugs
2x10x365 Haney Shrugs

The Cool Down
10min Static Stretching
Gonna splash around in the pool with Quinn...ladies welcome please, we don't want to appear too homo

8/20/2009 4:21:51 PM

four 12 minute quarters of basketball

then 2 hours of volleyball

8/20/2009 11:17:26 PM

6 sets standing dumbell shoulder press
2 sets hang cleans
2 sets Arnolds

2 sets hanging sit-ups

8/20/2009 11:19:58 PM

yesterday
45 minutes elliptical
45 minutes treadmill

I was watching Top Chef Masters at the gym and couldn't stop watching. Yay Rick Bayless!

today
30 minutes of abs and arms
30 minutes running on treadmill at 6 mph and 9% incline

8/21/2009 7:50:22 AM

25min HIIT swim already

big 5 rep day today, never done this heavy before, can't wait!

8/21/2009 8:57:50 AM

Nothing - triathlon tomorrow!

8/21/2009 9:46:32 AM

i hope you exercising people who have bcbs are putting in your blue points

8/21/2009 9:48:03 AM

^^^^wow 9% incline at that speed is nuts. I usually run 6.0 at a 1% incline.....burns just about the same amount of calories as 4.0 at 4%, so when i get too tired I usually slow to that speed till im ready to run again.

I need to work on my breathing, my legs and body feel ok but i just get out of breath too quickly, barely can run 8-10min now without needing to stop.

8/21/2009 10:49:22 AM

^I've yet to even run on a treadmill, rarely even just walk on an incline...just not for me, I prefer the real thing for my cardio, the only machine I like is the stair stepper. Ever try breathing through the nose, exhale through the mouth? I'll often to breathing drills, esp on a track, using a lap to do nose breathing only, next lap, a combo, repeat. I can't say it helps but I get bored running in circles, gotta do something.

Chest/Back/Arms/Shoulders

The Warm Up
10min Cardio
10min Dynamic Stretching

The Work Out
2x20x15 Hanging Leg Raises
2x20 Oblique Leg Raises
2x5xBW+70 Chest Dips
2x5xBW+30 Pull Ups
2x5x200 Flat DB Bench
2x5x5.5 plates V-Bar Row
2x5x245(255) Decline CGBP(smith machine)
2x5xBW+30 Chin Ups
2x5x185 Military Press
2x5x60 Rear Delt DB Flies

The Cool Down
10min Static Stretching

8/21/2009 2:31:06 PM

ya i usually breath in through teh nose and out through teh mouth, something i learned to do in martial arts classes when i was younger. It works until you are too tired and are just desperate to get oxygen.


I just need to work on my endurance. I should be able to run 30min nonstop at a decent pace but haven't gotten there yet. I've gotten so into weightlifting recently i've really neglected my cardio and I've gone up in weight ~4-5 pounds because of it. (220 this morning) So I need to get back on track and stop eating crap.

8/21/2009 2:51:59 PM

^are you sure you're not continuing to get leaner via the weight lifting though? you may have gained 4-5lbs of LBM and maintained or even loss BF....you said you were pretty sore after the sessions with the trainers a few weeks ago...could be some newbie gains if you really haven't been lifting seriously in the past

8/21/2009 4:51:00 PM

oh i believe that i'm putting on muscle mass for sure, in fact i got myself checked the other day and i had dropped 4% bf while maintaining the same weight


but this past couple weeks its seriously been like

john @monday: hey dude lets grab mexican

meghan @tuesday: hey lets eat mexican!

rob@thursday: mexican bro lets go.



it's like all my friends wanted to eat horrible food these past two weeks and i just gave in

8/21/2009 4:57:47 PM

You should get all of your friends to coordinate for a mexican night.

And I need 9 percent incline if I'm doing 6 mph. My flat pace is around 8.5 mph for 30 min. Trying to qualify for boston in the spring.

8/21/2009 5:46:23 PM

^^you can eat Mexican without eating poorly. Stick with grilled chicken and black beans, limit the amount of rice you eat, don't slather on sour cream and cheese. Guac is good for you in moderate amounts. Try to resist eating a ton of chips and/or tortillas.

8/21/2009 5:53:12 PM

hour on stair climber

8/21/2009 5:54:47 PM

sold my treadmill

8/21/2009 5:55:41 PM

I love healthy mex dishes, but cannot resist salty chips! That's the killer for me. I am a salsa-holic. I eat it on everything. So tasty and healthy.

8/21/2009 6:01:17 PM

worked on Snatches and Cleans today

Deadlifts tomorrow

8/21/2009 6:01:58 PM