cardio and abs are today...hopefully about an hour running would be nice
11/5/2008 4:42:48 PM
^same for me, but I probably won't get in an hour... probably more like 30 minutes
11/5/2008 4:47:21 PM
Squats, deads, bench, dips, pullups, L pullups, L sits, curlsI came very close to puking today.
11/5/2008 11:03:31 PM
Back:5 Sets of Pull-Ups (15-7)5x15 Haney Shrugs5x15 Bent BB Rows5x15 Close-Grip Lat Pulldowns5x15 DB Rows5x20 Lower Back Extension Machine5x20 Lower Back Extension Free Weights5x20 Leg Lifts5x20 Weighted Decline Crunches60 min mixed 140 BPM cardio
11/6/2008 3:33:05 PM
more people need to be getting in shape!Triceps:5x15 Single Arm Cable Pulldowns5x15 Both Arm Cable Pushdowns5x15 Incline Skullcrushers5x15 Close Grip Bench Press5x15 Single Arm Overhead Raises5x15 Dips5x20 Leg Lifts5x20 Weighted Decline Crunches6x60sec TVA Vacuums50min mixed 140 BPM cardio
11/7/2008 2:27:12 PM
Getting ready to head out in about 15
11/7/2008 2:29:24 PM
porcha makes me feel weak
11/7/2008 2:37:44 PM
I ate a dozen doughnuts, drank 4 beers and took a nap. I can feel myself getting healthier.
11/7/2008 2:38:47 PM
Chest and Triceps...Thinking about doing a 5k on row machine and abs because I pulled some tendons in my foot.
11/7/2008 2:48:29 PM
Squatted x embarrassed 3x3 Hammer Strength Jammers3x10 Step ups4x6 Pin DL'sWeighted SU/PU
11/7/2008 4:33:28 PM
today is a "friday workout" (which means arms are the focus)and some backand best of all, some shoulder horn!!
11/7/2008 5:17:31 PM
went to a personal training clinic and learned a bunch of new exercises with medicine balls and stability balls, then taught yoga
11/7/2008 5:46:37 PM
ran the 3 miles or so around Lake Johnson...man I hate running
11/7/2008 5:47:33 PM
Squat - 4x6 Reps Leg Press - 4x6 Reps Leg Extensions - 4x6 Reps Deadlifts - 4x6 Reps Calf Raise - max Reps
11/7/2008 5:53:23 PM
^^^Do you still have mine?
11/7/2008 6:06:21 PM
didnt do dead lifts, my make believe hernia didnt act up today so i didnt wanna risk that, just did 6x6 instead of everything and cant walk due to itbut i feel great
11/7/2008 9:01:09 PM
normal routine, reppin 210 on bench now. Planning to start incline bench in a week or so for my chest and been working more pull up work into my routine as well.
11/7/2008 9:03:13 PM
Upper body day with 30 minute on the treadmill and 30 on elliptical.It sucked at first when I was on the chest machine and couldn't do more than 180 twice, then an hour later, I did 205 10 times. I think I'll break up my workouts more often.
11/7/2008 9:04:47 PM
5x5 1x3 1x8 Barbell Squat5x5 1x3 1x8 Barbell Row5x5 1x3 1x8 Dumbbell Bench3x6 Dips
11/7/2008 10:07:31 PM
[Edited on November 7, 2008 at 10:09 PM. Reason : .]
11/7/2008 10:08:48 PM
bench, hang cleans, box squats, glute ham raises, L dips, L pullups
11/7/2008 10:12:32 PM
11/8/2008 11:32:16 AM
it's great for shoulder muscles you never really focus on or isolate (really gets the rotater cuff muscles)don't bash it until you try it... everyone I've showed it to has fallen in love with it[Edited on November 8, 2008 at 11:38 AM. Reason : use]
11/8/2008 11:33:52 AM
Friday: Arms!! Holy Crap today was roughWarmup 6min bike 75calsDumbbell Chest Presses 3x10 (25,30,25lbs)Standing Dumbbell Presses 3x12x20Overhead Tricep Extensions 3x12x20Single Arm Cable Pulldowns 3x10 (15,20,20lbs) each armDips 3x12Bicep Curls 3x12 (20,22.5,25lbs)Barbell Bicep Curls standing balanced on half medicine ball 3x12x40 (50 last set)Flat Tricep Skullcrushers 2x12x12.5, 1x15x15Rubber Band Rope Bicep Curls 3x15Outward Extended Band Bicep Curls 3x10Tricep Press 2x15 (100, 120 lbs)Cooldown: Bike 20min (175cals)Saturday: Bike 60min (615cals)
11/8/2008 8:06:01 PM
foam rolled, worked on gymnastics derived stuff, did some bodyweight work, sprints on the rowwer, foam rolled, stretched, almost passed out in the steam room, and shower
11/8/2008 8:27:23 PM
drank beer, ate fries, chips, and a burger
11/8/2008 8:37:55 PM
I had steak, potatoes au gratin, asparagus, and milk
11/8/2008 8:40:03 PM
4 sets incline press.4 sets dumbell press.4 sets cable flys.3 sets weighted dips.3 sets dumbell curls.3 sets barbell curls.3 sets pulley curls.
11/9/2008 11:24:59 AM
ran 3 miles
11/9/2008 12:37:04 PM
did jack shit over the weekend and pigged out hardcore saturday
11/9/2008 8:20:09 PM
we biked 8 miles today
11/9/2008 8:27:07 PM
Got fat
11/9/2008 8:27:34 PM
hashed 5 miles
11/9/2008 8:55:07 PM
didn't get to do shoulders sunday so i replaced biceps with shoulders today:Shoulders:5x15 Arnold Press5x15 Shrugs5x15 Rear Delt Cable Extensions5x15 Front Raises5x15 Side Raises5x15 Rear Raises5x20 Leg Lifts5x20 Weighted Decline Crunches50min mixed 140 BPM cardio
11/10/2008 3:16:26 PM
gonna rock some shoulders and legs
11/10/2008 3:53:44 PM
I get tired after I take a multivitamin. Is there any reason for this?
11/10/2008 4:16:41 PM
SNATCH DAY!
11/11/2008 12:16:04 AM
^^no....thats not normal
11/11/2008 12:21:23 AM
Blasted the chest today:2x10x185, 5x205, 5x225, 3x245, 2x15x135 Flat Bench5x15 DB Flies5x15 Incline DB Press5x15 Incline DB Flies5x15 Push-Ups5x15 Cable Flies5x20 Leg Lifts5x20 Ball Toss Ab Machine Thingy7x60 sec TVA Vacuums20min mixed cardio
11/11/2008 11:59:08 AM
well yesterday- ok to start working out. did like 1500-2000meters with masters swimming. gotta take it easy for now.
11/11/2008 12:34:09 PM
i benchpressed 2000 poundsgotta take it easy today
11/11/2008 12:35:12 PM
start the 6th round of my split for a 12 week DC blast tonight. the weight has gotten out of control and the next two weeks aren't going to be fun!
11/11/2008 12:56:06 PM
Annihilated my legs today:Jogged 3 miles in 25:15 on the indoor track...then walked to the outdoor track and jogged a 9 min mile. 5x15 Squats5x15 Leg Curls5x15 Hamstring Extensions5x15 Calf Extensions5x15 Adductors5x15 Abductors5x15 Linear Leg Press5x20 Leg Lifts5x20 Weighted Decline Crunches20 min mixed 140 BPM cardio[Edited on November 12, 2008 at 3:37 PM. Reason : .]
11/12/2008 3:36:52 PM
clean and jerks!and some warmup and accessory shit.
11/12/2008 10:23:14 PM
Da Back:5 Sets of Pull-Ups(15, 12, 10, 9, 8)5x15 Haney Shrugs5x15 Bent BB Rows5x15 Close Grip Lat Pulldowns5x15 Single DB Rows5x20 Back Extension Machine5x20 Lower Back Extension Free Weights5x20 Weighted Decline Crunches5x20 Leg Lifts(1 set hanging!)5x60sec TVA Vacuums while on an upside down BOSU ball...extreme!no cardio...got a bad blister from my 3 mile jog on weds and I've got a 5k to run on Saturday...that's what I get for doing all machine cardio for a month
11/13/2008 12:20:50 PM
Ran 3 miles.Stretched some.[Edited on November 13, 2008 at 10:16 PM. Reason : A]
11/13/2008 10:16:18 PM
deads, back squat, bench, pullups, cable curlsCFWUtried not to throw up
11/14/2008 9:41:00 PM
didn't do shit friday...ran the Eve Carson 5K this morning in chapel hill in 25:20...and going to the football game this afternoon...so no working out again today!
11/15/2008 12:46:53 PM
Shoulders:20 minutes cardio on the machines 5x15 Arnold Press5x15 Shrugs5x15 Rear Delt Cable Extensions5x15 Front Raises5x15 Side Raises5x15 Rear Raises5x20 Leg Lifts5x20 Weighted Decline Crunches6x60sec TVA Vacuums on a Bosu Ball40 min light jog at 130-140 BPM....so boring....came out to ~11min/mile...running faster for the same distance is alot easier imogotta get prepared for Keto!
11/16/2008 8:22:46 PM
Ran the Old Reliable 10k today.
11/16/2008 8:54:24 PM