1k rowing warmup
double set moderate weights
500m rowing cool down
2+ miles of intensive swim sets

8/26/2009 1:19:08 PM

5/14/2006 - 196 lbs



8/26/2009 - 169 lbs



Fuck off.


[Edited on August 26, 2009 at 9:18 PM. Reason : ]

8/26/2009 9:18:19 PM

Shoulders, Bis, Tris, and Traps today. Don't feel like listing what all ThePeter and I did.

8/26/2009 9:27:22 PM

prolly hitting up lake j in a little while. i have the tendency to always want to go when its the hottest time of the day =/

8/27/2009 3:27:58 PM

Legs/Traps

The Warm Up
10min Cardio
10min Dynamic Stretching

The Work Out
2x20x100 Cable Crunches
2x20x50 Oblique Cable Crunches
2x10x295 Dead Lifts
2x10x260 Squats
2x10x115 Good Mornings
2x10x14 plates Leg Press
2x10x365 Rack Pulls
2x10x220 Quad Extensions
2x10x365 Shrugs
2x10x105 CG Upright Rows

The Cool Down
15min Static Stretching

8/27/2009 5:21:27 PM

Swam 1000m this morning

8/27/2009 8:20:35 PM

One hour on elliptical
15 min abs

8/27/2009 8:44:11 PM

5min treadmill warmup

Squats: 3x12x200
Bosu Lunges: 3x12x20lb plates each leg
Count Squats: 1x12x90
Side Lunges: 3x12xeach leg
Deadlift to Shrug: 2x12x95
Barbell Standing Rows: 2x15x50
Barbell Curls: 2x15x50

Plate Crunches: 20x25lb
Bicycle kicks: 30 sec

8/27/2009 8:50:22 PM

not a damn thing

fuck today

8/27/2009 8:52:29 PM

I also got an Iron Gym pull-up apparatus recently, so I do sets of 5 pull-ups randomly whenever I walk by said Iron Gym.

8/27/2009 8:59:24 PM

went to the gym, two days in a row

8/27/2009 9:06:27 PM

20 push ups and sit ups every hour from 8 am until 3 pm

2 hours of PT from 4-6
68 push ups in 2 mins
43 sit ups in 2 mins
ran a department of defense obstacle course twice
jogged

(and to think, 4 weeks ago i could only do like 5 correct push ups, and by correct i mean straight back, touching my chin to someones fist on the ground each time)

8/27/2009 9:11:19 PM

68 push ups in 2min is quite impressive, for a girl!

8/27/2009 9:35:49 PM

CF WOD

As many reps in 25 minutes:

10 medicine ball cleans
10 power hang cleans
10 burpees

8/27/2009 9:56:31 PM

^^thanks
im not just a girl for long, i'll be a police officer in a few months, gotta be TUFF

8/27/2009 10:15:28 PM

four 12 minute quarters of full court basketball

2 hrs of 3 on 3 volleyball

8/28/2009 12:29:44 AM

Chest/Back/Arms/Shoulders

The Warm Up
10min Cardio
10min Dynamic Stretching

The Work Out
2x20x100 Cable Crunches
2x20xBW+15 Hanging Leg Raises
2x5xBW+80 Chest Dips
2x5xBW+30 Neutral Grip Pull Ups
2x5x230 Incline BB Bench
2x5x225 Supine Yates Rows
2x5x245 Floor Press
2x5xBW+40 Chin Ups
2x5x185 Shoulder Press
2x5x120 DB Arnold Press

The Cool Down
15min Static Stretching

Anyone got some ideas for some heavy hitting arm exercises for low rep days? I've been sticking with compound lifts for arms but in the end I feel they're still utilizing too much chest/back. Should I just stick with high reps for arms or is it worth it doing heavy 5 rep bicep curls/skullcrusher sets over something like Floor Press/Chins?

8/28/2009 11:04:32 AM

^try some isolated dumbbell skullcrushers. I've found them to be really effective

8/28/2009 11:10:35 AM

i just don't feel its worth the time to do isolation lifts on heavy 5 rep days, especially for small muscle groups....I love doing the isolation ones for my high rep days though, I'll have to try those next time. I feel that if I did some heavy single DB skullcrusher, my elbow would just hurt and/or grip strength fail before triceps fail.

8/28/2009 2:26:10 PM

what about just doing dips?

8/28/2009 2:45:53 PM

never really done bench dips, I suppose I could try them out next week, I'm already doing Chest Dips on the parallel bars with 80lbs strapped to my waist...guess I'll pile the plates on my legs next week and give it a shot

8/28/2009 2:54:52 PM

in an hour and some i start with:

1km rowing (just sub 5 min time) warmup
2x10-15 on the following exercises and weights
112.5 chest press (might up it a plate today, probably not though)
150+ leg press
112.5 lateral row
80 leg curl
100 overhead press
50 leg adduction
125 calf press/raise
70 lateral arm raise
62.5 leg abduction
150 back extension
80/90 (don't recall what the plate levels are atm) leg extension
137.5-150 overhead pulldown

i'll run this one set in one direction and second set in the other (i think that's all of them)

then:
20 hanging leg raise crunches
20 (10 to each side) twisting raising leg crunches
3+ dips from armpits
3+ pullups from dead hang

wrap up with:
500m rowing (slow pace 3:30+ target time)

get home have a glass of chocolate milk, 2 glasses of water

then at 6:30 i have masters swim practice, fridays are shorter days (only an hour) 3000 or less yards usually on short days
typical workout would be:
150free 50 kick 100 IM 50-150 free warmup
100 build
main set (usually about 1000-1700 yards total)
second set if the main is on the shorter end of 1000 or less yards total
100 free 50 kick 50 free 37.5 elementary backstroke 12.5 backwards free cool down.

finish up around 7:30 then we all go out to dinner afterwards

[Edited on August 28, 2009 at 3:01 PM. Reason : next week free weights replace machines also go for more reps...]]

8/28/2009 2:57:32 PM

Absolutely alpha workout yesterday, Quinn, Stein, and I went to Dillard Elementary School and did some ninja training/football tossing on the playground equipment. I was so pumped up afterwards for the gym. Gym was pretty full of gawkers and non regulars because it was a Saturday afternoon. Really pushed me to try harder though. Loved my workout, never went so heavy or intense as this before.

Legs/Traps

The Warm Up
2hrs Ninja Training
15min Dynamic Stretching

The Work Out
2x20x100 Cable Crunches
2x20x50 Oblique Cable Crunches
2x5x185 Power Cleans
2x5x365 Dead Lifts
2x5x295 Squats
2x5x135 Good Mornings
2x5x15 plates Leg Press
2x5x405 Rack Pulls
2x5x405 Shrugs
2x5x135 CG Upright Rows

The Cool Down
15min Static Stretching

8/30/2009 10:37:10 AM

What's ninja training? I am intrigued.

8/30/2009 10:51:51 AM

just fooling around like kids at a playground, pull-ups, muscle ups, swinging like monkeys, jumping over things, etc, we got inspired watching some youtube videos of a crazy asian kid doing some funny workouts/etc

8/30/2009 2:08:41 PM

gonna walk down the damn road like a fatass...

8/30/2009 10:21:52 PM

i walked around at the grocery store...... that's about the extent of my capabilities

hopefully out of the boot in another week and a half and i can get a new bike and start riding again!!!!!

8/30/2009 10:25:18 PM

I did an hour on the elliptical. and ninja training sounds awesome! I need to get my friends to do this.

You guys should take pics and post them, even though that's kind of unstealthy and un-ninja.

8/30/2009 10:30:58 PM

ran 3mi yesterday early before i left for the panthers game in charlotte



today: so far 75 crunches and 40 pushups, gonna go for 225 crunches and 100 pushups, ill get it done

8/30/2009 10:37:54 PM

ran 3.5 yesterday.
nothing today.
running tomorrow.

8/30/2009 11:01:06 PM

Chest/Back/Arms/Shoulders

The Warm Up
10min Cardio
10min Dynamic Stretching

The Work Out
2x20x105 Cable Crunches
2x20x30 Incline Sit Ups
2x15xBW+30 Chest Dips
2x15xBW Pull Ups
2x15x45 Incline DB Flies
2x15x105 Bent BB Rows
2x15x30 OH DB Extensions
2x15x30 Bent Concentration Curls
2x15x145 Military BB Press
2x15x20 Rear Delt DB Flies

The Cool Down
10min Static Stretching

8/31/2009 2:09:32 PM

Got a quick workout in between clients

5x5 Weighted Chin-ups
Max Set Pull-Ups (kipping allowed)
5x5 Press

tonight:
5 Rounds for time
5 Push Jerk, 155
7 Pull-Ups
9 Box Jump, 24"

8/31/2009 2:12:16 PM

10-mile run
15 min of abs
50 pushups

8/31/2009 5:26:48 PM

I did a lot of sleeping son.

8/31/2009 5:48:19 PM

Met ThePeter

Legs/Traps

The Warm Up
10min Cardio
10min Dynamic Stretching

The Work Out
2x20x105 Cable Crunches
2x20x55 Oblique Cable Crunches
2x15x275 Dead Lifts
2x15x235 Squats
2x15x105 Good Mornings
2x15x12 plates Leg Press
2x15x335 Rack Pulls
2x15x205 Quad Extensions
2x15x335 Haney Shrugs
2x15x335 Shrugs

The Cool Down
10min Static Stretching

9/1/2009 12:04:12 PM

gym and a couple of laps around the lake

9/1/2009 4:09:43 PM

3.5 mile run around my development this morning before work

9/1/2009 4:37:34 PM

I've gotten in the habit of doing 50 crunches and 25 oblique twists every morning. i want a 6 pack



i should probably quit eating french fries too.......2/2 for lunches this week

9/1/2009 5:04:27 PM

Chest/Back/Arms/Shoulders

The Warm Up
20min HIIT Swim in the AM
10min Cardio
10min Dynamic Stretching

The Work Out
2x20x105 Cable Crunches
2x20x20 Hanging Leg Raises
2x10x215 Flat BB Bench
2x10x195 Yates Rows
2x10x215 Decline BB Bench
2x10x200 CG Lat Pull Downs
2x10x95 Incline Skullcrushers
2x10x85 Preacher Curls
2x10x170 Military BB Press
2x10x15 Rear Delt Cable Flies

The Cool Down
10min Static Stretching

BTW, does anyone have a guest membership for a day I can buy this Saturday? The school is closed for the whole weekend and I really want to get my heavy 5 rep day in Saturday. I need a gym source!

9/2/2009 2:12:30 PM

yesterday: LEGS

Bunch of crap on the Linear Leg Press, like 4 plates on each side

Front Squats

Single Leg Squats

Step Ups

Jumps

Bent back rows

standing rows

good mornings

abs



this morning:

50 crunches
26 oblique twists

9/2/2009 3:58:01 PM

this morning
30 min abs and arms
30 min on treadmill at 5.5 mph and 10% incline

later tonight
1-hour spin class

9/2/2009 4:26:22 PM

Yesterday
Ran 3 miles
Walked 1 mile
Swam 1000yards



Today
Ran 2 miles
Walked 1 mile
Swam 1000yds

Tomorrow will be
Run 5 miles
Swim 1 mile.

9/2/2009 4:29:06 PM

^^k so i tried that 10% incline and running.......I could barely make it 2 min

9/2/2009 4:31:29 PM

Then workout with me. I'll get your butt in shape.

9/2/2009 4:34:14 PM

Yesterday,

All sets in 5x5 unless otherwise specified

110 lbs - Bench Press
160 lbs - Deadlift, full set of curl-ups on crossbar between sets
10/20 (machine setting) - Mid arm row followed immediately by wide arm lat pull.
35 lbs - Overhead tricep extension.
55 lbs - One hand bent over row
30 lbs - Dumbell decline fly
20 lbs - Lateral raise

9/2/2009 4:43:29 PM

i don't get your picture.

for starters it was 3 years. plus, we don't have an original back photo and an after front photo.

9/2/2009 4:49:24 PM

I'd rather not post a front picture since I look like a tool, plus all of the women would masturbate to it.

9/2/2009 4:55:04 PM

i wish i had motivation to get in shape. I absolutely hate the gym

9/2/2009 4:58:04 PM

you posted one for the before, so i really didn't see a difference in acceptability between the two

9/2/2009 4:58:35 PM

So I spent like 5 weeks eating like shit and drinking heavily fairly often. I was feeling like shit by two weeks ago. I could feel the difference in the way my clothes were fitting and I could see it in the mirror. Amazing how badly you can fuck up your body so quickly.

Decided after the weekend before this past one that I would get back on track. Hit the gym Monday. Woke up with a sore throat on Tuesday. One more week of eating like shit and drinking too much.

Made the same goal that I would jump back into it after this past weekend. Trying to do four solid workouts each week not including the golfing, wakeboarding, recreational swimming, etc. that I do anyway.

This week:
Monday: 30 minutes elliptical. HR 145-165.
30 minutes on stationary bike (level 12/20 fwiw). Felt like shit the whole hour. I think the cold was still hurting me a little.

Tuesday: Hiked ~6 miles at Umstead Park. Company Mill Trail. Felt even shittier than Monday.

Wednesday: Tried to swim a mile on my lunch break. Got to Pullen and the pool is closed until 9/06.
30 minutes on the elliptical. HR 145-165.
30 minutes on the bike (level 13/20),
3x10x95 overhead presses
3x7 pullups
3x5xbwt dips
3x5x60 dumbbell curls.

Was fading fast on strength (not on energy) by the time I got done with the OVH presses, but I felt great the whole time. I think this cold is finally behind me and I'm reaping the benefits of a few days of really good eating.

Don't even want to step on the scale and see the weight that I gained, so I'm going to wait a couple of weeks. I'll probably take tomorrow off and try to knock out a long swim on Friday.

[Edited on September 2, 2009 at 11:12 PM. Reason : l]

9/2/2009 11:08:57 PM