3 hrs of push mowing one foot tall weeds

9/3/2009 12:24:34 AM

Legs/Traps

The Warm Up
10min Cardio
10min Dynamic Stretching

The Work Out
2x20x105 Cable Crunches
2x20x55 Oblique Cable Crunches
2x10x305 Dead Lifts
2x10x270 Squats
2x10x120 Good Mornings
2x10x14 plates Leg Press
2x10x160 Lying Leg Curls
2x10x215 Quad Extensions
2x10x100 DB Upright Rows
2x10x160 OH Shrugs

The Cool Down
10min Static Stretching

Anyone in the area going to be going to the gym on Saturday? I'd love to purchase a guest pass off you if possible <3....god I'm an addict, but I don't want to miss out on a 5 rep legs day.

9/3/2009 2:34:04 PM

gonna have to cut my workout short tonight for the game...bummer since softball cut into it last night...but I can't complain about a new football season

9/3/2009 2:50:03 PM

porcha, figure out if a Non-Degree Student has access to the gym. If so, I'll go with you.

9/3/2009 2:52:17 PM

oh, I'm looking for someone with a private gym...NCSU is closed all 3 days this weekend and I want to do my 5 rep legs day...can't do my normal routine with a 300lb BB and no cage...I guess I could do split squats, lunges, cleans, SLDLs, zercher squats but I'd rather stick with my bread and butter exercises, heavy deads, squats, rack pulls, shrugs....I've got very little experience with split/zercher squats and don't feel I do an optimal job on my cleans/lunges

9/3/2009 3:05:13 PM

dunno where you qualify but:

http://www.ncsu.edu/carmichael/prospective/

9/3/2009 3:08:18 PM

You could come to my apartment gym, but all you'd have access to is a smith machine with a maximum of 250 lb and a leg press machine with about ~300.

[Edited on September 3, 2009 at 3:14 PM. Reason : and dumbbells that go up to 55 lb. Really there's not that much for weightlifting. I do what I can.]

9/3/2009 3:09:42 PM

Quote :

"don't feel I do an optimal job on my cleans/lunges"

work on form with a no weight/light weight a little then try it with a moderate weight to make sure you aren't gonna really hurt yourself when you up it up to the level that you want to train at.

i'm just starting to use free weights this week

3 weeks of machines are over this is first week of free weights (next week i have a distance swim event on saturday so I will be taking next week easy to taper off) and i'm mostly focusing on higher reps (better for swimming anyways) and good form, as i grow more comfortable with it i'll increase the weight of course. (my legs are sore from just a BW+50 lunges and squats though really)

i'm not really aiming for heavy muscle build i started with the weights a little too late in the summer to get into that at all for swimming, season starts with this swim and meets start the next month, about a meet a month or so after that so at most one week of strong effort or else i'll just be screwing myself over performance wise

i'd like to lift with someone but for now my schedule is locked to the duke gym and MWF 4-~5 at best.

9/3/2009 3:15:59 PM

can use the smith machine for upside down leg press!



[Edited on September 3, 2009 at 3:25 PM. Reason : .]

9/3/2009 3:24:59 PM

Quote :

"work on form with a no weight/light weight a little then try it with a moderate weight to make sure you aren't gonna really hurt yourself when you up it up to the level that you want to train at"

yea, I'd love to devote a whole day towards learning proper backward/walking lunges zercher/front/split squats, cleans, power cleans, jerks, snatches...but I'm halfway through a 10 week HST program right now, I'll have a 2 week break at the end for SD before I begin a new program...I'm thinking of trying a 5x5 or another DC/Max-OT program...I'm really dreading my 15 and 10 rep days for this program, the 5 rep days are the most fun by far....I'd much rather do 5 reps of 385 than 15 reps of 275

9/3/2009 3:28:22 PM

I suppose. I'm the only one who touches the weights in the gym.

9/3/2009 3:31:47 PM

25 minutes on treadmill at 5.8 mph and 9% incline
+
15 minutes on treadmill at 5.2 mph and 1% incline

Had to slow down to focus on US Open tennis.

9/3/2009 3:40:21 PM

9/3/2009 3:40:49 PM

What's shakin'?

9/3/2009 3:46:11 PM

That's pretty slow. You can do better.

9/3/2009 3:51:59 PM

I can't watch tennis while running fast because the screen is angled downward.

I run 7-minute miles, but I'm out of shape as my training season starts next week.

I'll be at 6-minute miles when I'm in better shape.

Trying to qualify for Boston finally, which requires a 3:40 marathon time (around 8 min and 30 seconds per mile for 26 miles).

9/3/2009 3:54:40 PM

Rowed 5km

first exercise ive been able to do in months. my legs feel like jello, as does my arm

its such a nice feeling

9/3/2009 6:30:27 PM

110 bench press
170 deadlift
mid arm row/lat pull

9/3/2009 7:42:07 PM

4 sets of biceps curls with dumbbells, 2 at 20 lbs and 2 at 25 lbs
4 sets of tricep pulldowns, 2 at 70 lbs and 2 at 80 lbs
4 sets of dumbbell raises, 3 at 10 lbs, 1 at 5 lbs
4 sets of wrist curls at 10 lbs

9/3/2009 8:11:52 PM

Nothing I have the worst case of shin splints EVER! This is what I get for trying to start working out again.

9/3/2009 9:36:27 PM

starting doing crossfit Workouts of the Day a few weeks ago, every time it reminds me that thinking i am in shape is not the same thing as being in shape

today i did
"21-15-9 reps of:
Clean 13540 pounds
Ring dips3 reg dips for every ring dip, so 63-45-27, and mad weight assisted"


and that wussness and it still hurts

9/3/2009 10:36:08 PM

this HST program is starting to hurt, my left shoulder is absolutely killing me as of late. Downed some Hydrocodone and nothing. Didn't even put me to sleep. Ice has been helping but I believe I need to cut back on the football throwing as far as I can contests that Quinn and I inevitably get into. It's quite fun doing the same shit we did back in middle/high school. Not quitting til someone gets hurt....we need to stop though. WTB: Girlfriends

Chest/Back/Arms/Shoulders

The Warm Up
10min Cardio
10min Dynamic Stretching

The Work Out
2x20x105 Cable Crunches
2x20xBW+20 Hanging Leg Raises
2x5xBW+90 Chest Dips *PR*
2x5xBW+35 Pull Ups *PR*
2x5x240 Incline BB Bench *PR*
2x5x240 Yates Row, palms out *PR*
2x5x255 Floor Press *PR*
2x5xBW+35 Chin Ups
2x5x190 Military BB Press *PR*
2x5x55 DBs Arnold Press

The Cool Down
15min Static Stretching

9/4/2009 11:34:27 AM

Quote :

"5 reps of 385 than 15 reps of 275"

aha, true

Quote :

"I suppose. I'm the only one who touches the weights in the gym."

you're talking about your gym or just some time you were there right?

god i wish it was that un-crowded, since classes are back in session the gym population has gone up 5x

9/4/2009 12:51:51 PM

Quote :

"you're talking about your gym or just some time you were there right?"

There's about 5 total weight users in the apartment complex. 90% of the time I am the only person in the entire facility, let alone the only person touching the weights.

It would be great if the selection wasn't so limited.

9/4/2009 1:21:56 PM

still not bad

today is the last weight day for a week or so (a big swim next weekend), i might lift lightly on Wednesday but i doubt it, i need to be primed.

swim meets: one possibly in the end of october (didn't have it last year for some reason i hope they have it again (hillsborro, meters meet)
one at the 19th sept. sprint meet (100 yards or less other than relays) i might do so a taper down to that might work pretty well, then it's a long break next meet is in early december...

so i might taper down a little then build back up again

9/4/2009 1:38:31 PM

oh yeah today:
x10-15 waist to overhead dumbbell lifts (25/30 pounds) each arm
x10-15 incline butterfly presses (dumbbells 20-25)
x10 squats to calf raise (almost try to jump) holding dumbbells 25-30
x10-15 one armed rows (25-30) each arm
x10 suppine over head lifts (lying down arms along head extended then raise weights up to over chest and back down)
x10-15 overhead arm extensions (35 plate)
x10 arm curl iso's (25/30?)
x20 lunges (2 x25+)

something like that
then a solid hour masters practice

9/4/2009 3:10:30 PM

About to go for a 3 mile run. BBL.

9/5/2009 1:25:33 PM

went to the gym this AM

9/5/2009 1:28:42 PM

day 1 of hyper training

wow that was tough... but FUN

9/5/2009 2:36:22 PM

What the fuck is hyper training

All sets in 5x5 unless otherwise specified

110 lbs - Bench Press
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
25 lbs - standing dumbbell curl
20 lbs - Lateral raise
Set of Straight leg hip raises, fuck me those are hard.

9/6/2009 4:39:58 PM

Didn't go to the gym today, didn't want to drive.

I set up my rings in the garage,

Iron cross rows, Muscle ups, weighed pullup, weighted dips, l pullups, l dips, HSPUs (on the ground), tucked knee rows (working towards a lever), tucked knee ring pushups (working toward plaches), leg lifts.

Might run later, probably not.

Tommorrow

Box squats, Deads, stepups, calf work, rehab junk, some ab rollin' probably, and swimming.

9/6/2009 4:47:10 PM

Quote :

"oh, I'm looking for someone with a private gym...NCSU is closed all 3 days this weekend "

I, too, am pissed about that. I was going to suggest the Priess Gym which I could give you the keycode for, but looks like you got a place already. PM me if you still need a place.

--

Trying to find the motivation to get to said gym. Did something to my shoulder Friday night, so its irritated, but I should work it out anyway.

9/6/2009 4:50:23 PM

just go to a commercial gym and tell them you are thinking about joining. They'll throw some free passes at you.

9/6/2009 4:53:13 PM

yesterday:

warmup 1 mile run

incline bench 3x6
bench 5x5
incline dumbbell presses 3x10
tricep cable pulls 3x12
tricep kickbacks 3x12
xball barbell presses (wide grip) 3x15
xball barbell presses (close grip) 3x15
xball crunches: 3x20
weighted oblique twists: 1x20



prob should go to the gym now...

9/6/2009 4:53:46 PM

Or, you could do pushups, handstand pushups, pullups (find a branch or park equipment), leg lifts from said branch, burpees, reverse burpees, pistol squats, walking lunges, run some stairs, do some box jumps

(add weight via anything in a backpack/on your back/between your legs/etc/etc)

and then run

9/6/2009 4:56:23 PM

yoga class, 4 mile run then 30min on the stairs

back on the training track for my next half marathon

9/6/2009 5:22:16 PM

Quote :

"incline bench 3x6 bench 5x5 incline dumbbell presses 3x10 tricep cable pulls 3x12 tricep kickbacks 3x12 xball barbell presses (wide grip) 3x15 xball barbell presses (close grip) 3x15 xball crunches: 3x20 weighted oblique twists: 1x20"

Useless without weight amounts.

9/6/2009 5:49:39 PM

oh wow i didn't know people actually read that crap....i more or less just post for my own amusement.

Quote :

"incline bench 3x6x115, 135, 145 bench 5x5x135, 155, 185, 195, 205 incline dumbbell presses 3x10x35, 45, 55 tricep cable pulls 3x12x....cant remember tricep kickbacks 3x12x25 xball barbell presses (wide grip) 3x15x40 xball barbell presses (close grip) 3x15x40 xball crunches: 3x20 weighted oblique twists: 1x20x20lb dumbbell""

and i just got back right now

chest press: 5x10x45, 60, 75, 90, 105
real delts: 5x10x50, 60, 75, 90, 105
flies: 5x10x115, 130, 145, 160, 175
shoulder press: 5x10x10, 20, 30, 40, 50
lat raises: 5x10x10, 20, 30, 40, 50
lat pulls: 5x10x85, 100, 115, 130, 145
tricep press: 5x10x40, 50, 65, 70, 80
bicep curls: 5x10x40, 50, 60, 70, 80
leg extensions: 4x10x55, 70, 85, 100
leg curls: 4x10x85, 100, 115, 120

1 mile 4.0mph 4%incline

tricep rope pulls: 1x10x35

calf extensions: 2x15x190
glute extensions: 1x10x70 ea. leg

abs:

xball: 25 crunches, 13 oblique twists each side, 25 crunches


done!

all that took ~90min

9/6/2009 6:48:57 PM

Quote :

"What the fuck is hyper training"

think p90x meets crossfit

it's suppose to be the next workout craze

9/6/2009 6:51:42 PM

why do you have a picture of your ass in your gallery

love, fermat

9/6/2009 6:55:25 PM

does throwing up all day yesterday count?

9/6/2009 6:57:01 PM

^^see: message_topic.aspx?topic=575644

9/6/2009 7:03:38 PM

<3

9/6/2009 7:22:00 PM

Hack Press: 3x15x180
Lunges 3x12x50 ea. leg
Squat 3x12x165
jumps 3x12
deadlift+shrug 3x12x105
standing barbell lift/shoulder press 3x12x40
plate raises 3x12x25
oblique twists 30sec
bicycle crunches 30sec

9/7/2009 4:48:58 PM

Ran 5 miles

9/7/2009 5:07:13 PM

quick 1.5 mile run around my parents neighborhood

9/7/2009 5:51:55 PM

I did what I said I was gonna

9/7/2009 11:06:23 PM

Legs/Traps

The Warm Up
10min Cardio
10min Dynamic Stretching

The Work Out
2x5x195 Power Cleans
2x5x300 Seated Box Squats
2x5x140 Good Mornings
2x5x185 ATG Front Squats
2x5x275 SLDLs
2x5xBW Pistols on an upside down Bosu
2x5x135 Upright Rows
2x15x315 Shrugs

The Cool Down
10min Static Stretching
10 minutes of forearm training ->

[Edited on September 8, 2009 at 7:16 PM. Reason : .]

9/8/2009 7:15:54 PM

you have nice ass no homo

j/k


i rowed 5500 m

9/8/2009 7:26:24 PM

Ran/walked 4 miles around Shelley Lake

9/8/2009 10:18:34 PM