A few reps with one of these



Some day I'll be able to do standing roll outs, which are hard as FUCK.

http://www.youtube.com/watch?v=C2TcgOSC7pg

Some day....

9/8/2009 11:14:23 PM

I should have worked out

I lifted heavy stuff all day, I guess that counts

9/8/2009 11:15:51 PM

10min warmup treadmill
bench: 4x6x135, 165, 185, 205
Dumbbell Flat Presses: 3x10x45, 55, 60
Dumbbell Flies: 3x12x25
Incline Dumbbell Presses: 3x8x50
Barbell Skullcrushers: 3x12x40
Barbell Presses: 2 sets 60lbs, 10 reps each 1st set, then 15reps 2nd set
wide grip
med. grip
narrow grip
Tricep kickbacks: 2x15x15
bench dips 2x20

abs
30sec oblique crunches
30sec raised leg crunches

10min cool down on treadmill

9/9/2009 12:19:21 AM

lower back was feeling a bit off today, must have slept on it wrong...skipped cardio as a result, although I should have just swam...I'll let the diet do the cardio today

Chest/Back/Arms/Shoulders

The Warm Up
10min Cardio
10min Dynamic Stretching

The Work Out
2x20x105 Cable Crunches
2x20xBW+15 Hanging Leg Raises
2x10x210 Incline Bench
2x10x210 Palms Out Yates Row
2x10x50 Flat DB Flies
2x10x85 Straight Arm Pull Downs
2x10x95 Incline Skullcrushers
2x10x32.5 One Arm Cable Curls
2x10x170 Military BB Press
2x10x60 Underhand Front Raises

The Cool Down
10min Static Stretching

9/9/2009 11:05:29 AM

Bench pressed 255 pounds twice.
Left immediately after wards Costanza style

9/9/2009 11:06:47 AM

This morning
8-mile run

This evening
15-minutes of abs
5-mile run

It's almost impossible to get my long runs in before work. I hate splitting them like this.

9/9/2009 11:09:10 AM

u run more in a day than i do in a week

9/9/2009 12:04:48 PM

today: 1km rowing easy, light free weights general continuous, squat to overhead arm raise with calf extension, butterfly press, overhead iso press, arm curl iso, reverse crunches/leg lifts/angled, pull ups, dips, 500m rowing easy

90 minute masters workout (projected yardage ~3700 or so)
my own warm up
150-200 yard free moderate
50 kick
100 IM
50-150 yard free easy

100 build
+ some sort of odd drill, like handstand walking, push ups, planks, crunches, 6" drill, relay etc

main sets ~1500-2000 yards total on a minimum 1:30/100yards pace

my own cool down (all easy, form focus)
150-200 free
50 kick
50 elemetary back stroke
50 free
37.5 free 12.5 reverse free

this will be my only real practice/workout this week, got a 1.7 mile open water race on Saturday morning down at Wrightsville beach. (i should do adequately, goal is sub :40)

9/9/2009 12:13:49 PM

went to the gym

9/9/2009 12:31:57 PM

did my bi-weekly ritual of walking the dog to Bada to pick up my car from the night before

9/9/2009 12:32:59 PM

haha nice poopface

9/9/2009 12:35:03 PM

lol

9/9/2009 12:37:31 PM

Holy crap, does jumprope kick my ass... great cardio workout though but damn if I could do it for more than 15 minutes. Had to finish up with a shorter run...

9/9/2009 12:40:40 PM

All sets in 5x5 unless otherwise specified

110 lbs - Bench Press
11/20 (machine setting) - Mid arm row followed immediately by wide arm lat pull.
35 lbs - Overhead tricep extension.
55 lbs - One hand bent over row
20 lbs - standing dumbbell curl
20 lbs - Lateral raise
5x5 set of Straight leg hip raises

9/10/2009 8:37:26 AM

Legs/Traps

The Warm Up[/b]
20min HIIT Swim in the AM
10min Cardio
10min Dynamic Stretching

The Work Out
2x10x315 Dead Lifts
3x6x165 Front Squats
2x10x120 Good Mornings
2x10x265 Box Squats
2x10x170 Lying Leg Curls
2x10x15 plates Leg Press
2x10x315 Haney Shrugs
2x10x365 Shrugs
2min Planks

The Cool Down
10min Static Stretching

9/10/2009 3:50:12 PM

about to finally go to the gym. joined like 2 weeks ago today

9/10/2009 11:38:40 PM

1 hr of basketball

2 hours of volleyball

9/11/2009 1:45:02 AM

Chest/Back/Arms/Shoulders

The Warm Up
10min Cardio
15min Dynamic Stretching

The Work Out
2x5xBW+90 Chest Dips
2x5xBW+30 Pull Ups
2x5x240 Incline Bench
2x5x240 Yates Rows
2x5x255 Floor Press
2x5xBW+40 Chin Ups
2x5x190 Military Press
2x5x120 Wide Grip Upright Row
2x20xBW+15 Hanging Leg Raises
2x20x105 Cable Crunches

The Cool Down
10min Static Stretching
Casual Basketball tonight

9/11/2009 2:05:31 PM

What didn't I do today?

9/11/2009 2:45:44 PM

How is your floor press stronger than your bench press porcha ?

9/11/2009 2:48:31 PM

smaller ROM and it's the same weight I'll use for flat, not incline, stopping at the elbows on the bottom puts more umff on my tris, although i'd still consider it more of a chest workout

9/11/2009 3:32:59 PM

chest and some arms for 45 mins plus abs for 15 and then cardio for 20.

9/11/2009 3:36:11 PM

taebo time!

9/11/2009 3:36:41 PM

DDR Extreme

and moved some furniture

9/11/2009 3:38:28 PM

Saved up money so that I can join a gym soon.

9/11/2009 3:44:27 PM

Last Night
One-hour spin class

Today
Five-mile run
15-minute abs

9/11/2009 3:57:32 PM

"Spin" class?

Why don't you lift more weights, if you don't mind me asking?

9/11/2009 3:58:53 PM

Because I come from a long line of mesomorphs and when I lift weights, I bulk up FAST.

I do weights three days per week with a trainer, but he's in Puerto Rico until next Tuesday, so I'm taking a 1.5-week break from weights.

Plus, between surfing and tennis, I get a decent upper-body and core workout.

9/11/2009 4:01:34 PM

If you are a chick and you "bulk up fast " ....



it means you have internal testes. Go get that shit checked

9/11/2009 4:22:25 PM

or it could just mean she has a genetic makeup that makes her produce more MGF in response to training than other people typically do.

9/11/2009 4:50:10 PM

warmup: 0.5mi run treadmill


squat machine thingy: 4x10x90, 140, 160, 180

lateral leg press: 4x10x140, 180, 200, 230
calf exension combo: 4x15x 140, 180, 200, 230

Leg extensions: 4x12x85, 100, 115, 130
Leg Curl: 3x12x100, 115, 130

Good Mornings: 1x12

bicep curls: 2x10x15, 17.5
hammer curls: 2x10x15, 17.5
21's: 2x21x30, 40


10min stretch

abs:

bicycle kicks 3x20
14lb med ball crunches 1x10
14lb reach for teh sky crunches 1x15
leg lift crunches 1x10
slow crunches 1x10

9/11/2009 10:39:08 PM

went to Curves...lol

9/12/2009 2:29:51 AM

Legs/Traps

The Warm Up
10min Cardio
10min Dynamic Stretching

The Work Out
Power Cleans, 195lbs, 10 reps(5, 2, 2, 1)
Front Squats, 185lbs, 10 reps(5, 5)
Dead Lifts, 385lbs, 10 reps(4, 4, 2)
Box Squats, 305lbs, 10 reps(5, 5)
Good Mornings, 140lbs, 10 reps(5, 5)
Leg Press, 16 plates, 10 reps(5, 5)
Shrugs, 425lbs, 10 reps(5, 5)
CG Upright Rows, 140lbs, 10 reps(5, 5)
Cable Crunches, 105lbs, 40 reps(20, 20)
Cable Oblique Crunches, 55lbs, 40 reps(20, 20)

The Cool Down
10min Static Stretching
Massage Envy Appointment @ 2pm

9/12/2009 11:38:27 AM

hyper training

then ScHpEnXeL and I did this circuit 3x with no rest:

push ups
sit ups
squats
plank
bicycle crunches
alternating lunges
shoulder press
leg raises
bicep curls
sumo squats
jump rope
dips
jax

sounds easy, but it's killer with no resting

9/12/2009 3:16:39 PM

that doesn't sound easy, it sounds torturous

9/12/2009 3:18:03 PM

round is a shape, right?

9/12/2009 3:18:25 PM

^^^ That sounds easy

Quote :

"Because I come from a long line of mesomorphs and when I lift weights, I bulk up FAST."

This is a bad thing?

9/12/09

3 miles in 22:58

9/12/2009 5:07:17 PM

Yesterday

Deficit Deads
Zercher Squats
BB Stepups
Ring jackknifes

Today
Weighted Ring Dips
Weighted Ring Pullups
HSPUs
Frogish working towards a Lever Rows
Inverse Ring Shrugs
Worked on plaches, levers
curls


I also kayaked for 3 hours.

[Edited on September 12, 2009 at 8:30 PM. Reason : ]

9/12/2009 8:29:45 PM

Ran about 18 miles during the Blue Ridge Relay - http://www.blueridgerelay.com/

9/13/2009 7:57:59 PM

Chest/Back/Arms/Shoulders

The Warm Up
10min Cardio
10min Dynamic Stretching

The Work Out
2x15x75 Flat DB Bench
2x15x115 Bent BB Rows
2x15x45 Incline DB Flies
2x15x72 Straight Arm Pull Downs
2x15x80 French Press
2x15x40 DB Pinwheel Curls
2x15xBW Handstand Push Ups
2x15x25 Rear Delt DB Flies
2x20xBW+15 Hanging Leg Raises
2x20x50 Broomstick Twists

The Cool Down
10min Static Stretching
Pickup BBall in the PM

9/14/2009 2:28:45 PM

Late-night 10-miler on the schedule. WOO WOO!

9/14/2009 2:29:25 PM

Volleyball WOO WOO

9/14/2009 3:53:56 PM

hurt my back


so nothing

9/14/2009 4:04:08 PM

Jefferson Squats....wow....I got some interesting looks while performing these, really brutal...as are front squats. I really wasn't interested in doing 15 rep dead lifts and normal squats, so I changed it up.


Legs/Traps

The Warm Up
10min Cardio
10min Dynamic Stretching

The Work Out
2x15x12 plates Leg Press
2x15x95 Jefferson Squats
2x15x145 Front Squats
2x15x105 Good Mornings
2x15x210 Quad Extensions
2x15x160 Lying Leg Curls
2x15x315 Tri Grip Shrugs
2x15x315 Tri Grip Haney Shrugs

The Cool Down
10min Static Stretching

9/15/2009 12:58:19 PM

yesterday
1 hour of elliptical
20 min of abs
10 min of yoga poses

this morning
35 min of elliptical

this evening
45-minute yoga class

9/15/2009 1:50:02 PM

Swam a little more than 1000m, didn't feel it today so I decided to pack up my bags and go home.

Picture from the Blue Ridge Relay I ran in over the weekend:

9/15/2009 6:51:33 PM

carried a tv from 1124 to 1721...pretty beasty

9/15/2009 9:41:09 PM

ran 6 miles

2 hours of volleyball

9/15/2009 11:24:22 PM

30 minutes of abs and arms with trainer
5.5-mile run, .5-mile cool down walk

9/16/2009 10:44:31 AM

With the amount of abs work you list here, you should have like a 25 pack by now.

9/16/2009 10:47:29 AM