Workout checkin thread

[OhNoesIt'sJohn]

Opening this back up, basic idea is that once you post and you stop posting, everyone gives you shit untill you start posting your workout for the day again.


today:
Ran 1.5 miles, assorted situps/pushups/dips

hitting the gym back for a heavy lifting schedule in 2 weeks

[Big McLargeHuge]

i guess this is the appropriate thread, not the other one

my workout this afternoon

modified "easy workout"

start out doing some leg stretches

take a ten pound medicine ball, hold it straight out in front of you, arms locked.
do 100 squats that way, one set of 40, two sets of 20, and two sets of 10, all holding medicine ball straight out.

run 3/4th of 1 mile to stairway

stairway has 65 steps.

do 15 slow and perfect form squats, then without rest, sprint up the stairs. walk down, count to 50, repeat.

do the stairs and squats 4 times pausing after the third to vomit heavily

run the 3/4th of a mile back, and finish with 3 sets of 15 elevated pushups.

stretch legs, cry a little bit inside

[badkitty3804]

Today -
Early morning crunches and light arms exercises with 5lb. weights.

Late afternoon gym workout, focus on lower body and cardio.
20 minutes on stairmaster.
10 minutes on bike.
10 minutes on treadmill, heavy incline/medium pace
And all muscle group on the Circuit machines.

[cherri sassis]

today

45 min step class at the gym and several sets of crunches

[DLWman0322]

today ran 3.5 miles.

[nu_born]

today-
squats, 3 sets of 10...starting at 120, and ending at 140
shoulder pulldowns 3 sets starting at 100 and ending at 120
triceps 3 sets of 10@50lbs.
100-110 ab crunches...idk, i stop counting after about 80 or so..so much pain...

[Big McLargeHuge]

yesterday was an in gym day.

worked upper and lower back, and also lats, threw in lots of extra full body low rows, and then in between sets of pulldowns, used the steps to do 18 inch jump ups to burn the thighs and calves out.

[The Logic Theorist]

Yesterday:

Work moves on a V3 (highest bouldering route I've ever been able to complete) for a half hour, with a focus on properly sequencing the moves more than sending the route. After that half hour pick another V3 and work for another half hour. After that repeat with a 3rd V3.

Traverse a 35' section of the gym 3 times.

Traverse a 35' overhanging section of the gym 3 times.

Up one side of the bouldering cave on a V0 overhang, then back down on a V1 overhang. Reverse.

Stretch, go home.

[FutonBunny]

Yesterday: Hit the elliptical for 45 minutes and completed the exercise ball ab regimen thing.

Two Days Ago: 1.5 hour smart start training session

Three days ago: elliptical for 40 minutes (yay, I'm working up)

[OhNoesIt'sJohn]

ran another 1.5, same body weight exercises, day 3 with no cigs

[FutonBunny]

day 3 with no cigs

Right on, I start May 1.

[OhNoesIt'sJohn]

Right on, I start May 1.


cool, we can yell at each other when we get stressed out :)

[FutonBunny]

cool, we can yell at each other when we get stressed out :)

what's even awesomer is that my room mates are quitting at the same time.

Did somebody say thunderdome?

[OhNoesIt'sJohn]

what's even awesomer is that my room mates are quitting at the same time.

Did somebody say thunderdome?


invest in lots of foam and wrap everthing that can be used as a blunt instrument in it.

[FutonBunny]

invest in lots of foam and wrap everthing that can be used as a blunt instrument in it.

I'm afraid we'll start throwing our cats at eachother. I don't think cats can be bubble wrapped.

[zartan]

today is my 15th day without smoking. fucking awesome feeling, although i was a complete ass to liz for the first few days. good luck to both of you! don't drink any booze for a while when you do it!

[The Logic Theorist]

I'm afraid we'll start throwing our cats at eachother. I don't think cats can be bubble wrapped.

Ohhhh yes they can.

[FutonBunny]

Ohhhh yes they can.

ANNOUNCEMENT:

Phill is not allowed around my cats.

[zartan]

http://windsweptsoftware.com/MyHouse/catbox1.jpg

[The Logic Theorist]

ANNOUNCEMENT:

Phill is not allowed around my cats.

ANNOUNCEMENT:

Midgets can also be bubble wrapped.

[FutonBunny]

ANNOUNCEMENT:

Midgets can also be bubble wrapped.

ANNOUNCEMENT:

Joanna! Run away! :freakout:

[Big McLargeHuge]

today is my 15th day without smoking. fucking awesome feeling, although i was a complete ass to liz for the first few days. good luck to both of you! don't drink any booze for a while when you do it!

congrats on the 15th day thing, you should be just about past the worst parts of the withdrawl, took me about two full weeks of headaches and waking up at 3 am, but good on ya for sticking it out.

as for the drinking, hell, if you guys and gals are looking to lose pounds, get fit, then cutting back drinking should be one of the things you already are trying to do

[OhNoesIt'sJohn]

congrats on the 15th day thing, you should be just about past the worst parts of the withdrawl, took me about two full weeks of headaches and waking up at 3 am, but good on ya for sticking it out.

as for the drinking, hell, if you guys and gals are looking to lose pounds, get fit, then cutting back drinking should be one of the things you already are trying to do

I have to in order to quit smoking...definately a plus

[Big McLargeHuge]

I have to in order to quit smoking...definately a plus

i had to due to the amount of calories i get from an average Belgian Quadrupple or Trippel. even just having one or two of those a night was anywhere from 400 to 1000 calories, and those are worthless, empty calories. so now, i have limited my imbibing to two nights a week, and that has been hugely beneficial to me, in the weight loss area and also general feeling in the morning, throughout the day

[OhNoesIt'sJohn]

i had to due to the amount of calories i get from an average Belgian Quadrupple or Trippel. even just having one or two of those a night was anywhere from 400 to 1000 calories, and those are worthless, empty calories. so now, i have limited my imbibing to two nights a week, and that has been hugely beneficial to me, in the weight loss area and also general feeling in the morning, throughout the day

guiness: 120 calories :)

i generally only drink on the weekends, but i haven't done jack shit in weeks and im itching to go out this weekend....maybe i'll just smoke up.

edit: im a retard...i've actually done a shitload in the past two weeks...maybe i should take it chill saturday.

[zartan]

yeah not being slightly hazy most mornings is quite a treat. i was definitely in a drink wine every day mode for a long while there.

[EurotrashEve]

Ran 1.5 miles for early morning cardio

I did for 5 minutes (in a sequence following each other)
Jumping Jack,mountain climber, reach-up jumps with feet together

Punch a bag in squat position for 3 minutes non-stop twisting the body
pyramid kicks up to 15 and back down (so when it reaches 15 you have to kick 15 on each leg then go 14-14 etc.)

Russian twists with a 12lb medicine ball where you sit up in a crunch with your feet off the ground and twist side to side touching the medicine ball to the ground about 20 per side

Stretched out abs

Flutter kicks for about 2 minutes
25 diamond push-ups, chin to ground

Then stretched out

[Methodus]

yay i made it in today. I've been very consistent up until this week, work has gotten hectic and it was too easy to skip the gym two days in a row. The weird thing is, ever since i've been going almost every weekday starting in feb, i feel like i'm addicted to it. In the past I've had hobbies like cars, poker, etc... now it's the gym. The results department was lacking a little, I've definately improved my core (which is odd since I don't work it as much as I need to), and my strength has gone up, but the scale hasn't gone down until the last few weeks when I've finally dropped my first 5lbs. Thanks to some of the info I found in here this morning, I'll be monitoring my calorie intake much better and the future looks bright.

[OhNoesIt'sJohn]

yay i made it in today. I've been very consistent up until this week, work has gotten hectic and it was too easy to skip the gym two days in a row. The weird thing is, ever since i've been going almost every weekday starting in feb, i feel like i'm addicted to it. In the past I've had hobbies like cars, poker, etc... now it's the gym. The results department was lacking a little, I've definately improved my core (which is odd since I don't work it as much as I need to), and my strength has gone up, but the scale hasn't gone down until the last few weeks when I've finally dropped my first 5lbs. Thanks to some of the info I found in here this morning, I'll be monitoring my calorie intake much better and the future looks bright.

measurements>scale. you'll find that you are able to measure your progress better...you may be losing a pound a week, but gaining one back in muscle.

[cherri sassis]

today:

35 min step class at the gym, 5 sets of 20 crunches

[OhNoesIt'sJohn]

i'm tempted to post a thread where we post up progress pics as well, but some might be embarassed of their current state.

[Methodus]

i'm tempted to post a thread where we post up progress pics as well, but some might be embarassed of their current state.

:wave:

Yeah... I should probably do it for my own personal use, but it would have to stay private... I'm in bad shape. Much props to Jason for doing it though.

[zartan]

24 miles on the western maryland rail trail today!

[zartan]

more info on the rail trail

http://www.westernmarylandrailtrail.org/WMRT/

its really nice - totally flat, completely paved in perfect condition, not crowded. start at the trailhead off exit 12 on I70, hancock is in the middle where you can stop to get water (there's a reasonable bike shop there too in case something breaks).

[2rip]

Today: Slept but managed to take a lot of fiber, drink lots of water & eat right
Tomorrow: Running 1 mile, lots of weighted crunches, stiff legged deadlifts, pulldowns, and cable rows.

[ladymaroo]

more info on the rail trail

http://www.westernmarylandrailtrail.org/WMRT/

its really nice - totally flat, completely paved in perfect condition, not crowded. start at the trailhead off exit 12 on I70, hancock is in the middle where you can stop to get water (there's a reasonable bike shop there too in case something breaks).
nice, i'll have to check it out!

[instinct]

Today = Got up early to go to the gym, but doesnt open till 9 AM on sundays, came home, did four sets of push ups at 20 each. Ate egg white omellete with 2 % cheese, protein shake, and tashi "go lean" bowl of cereal with diet soy milk.

went to a meeting by the james river.

played tennis with some friends for 3 hours, now eating steamed broccoli with salt subsitute, a turkey burger on wheat bun and organic, no salt ketchup. hittin the gym for a few hours.

[Methodus]

I hiked Old Rag yesterday.

[2rip]

Warmup: Slept
Arms: Lifted spoon to eat cereal
Legs: Walked downstairs to my car SUPERSETTED w/ 3 minutes of nonstop driving (to the barber)
Cooldown: Slept


yeah... this thread is going to be the documentation of my complete non-motivation

[cherri sassis]

25 mins on treadmill, fast pace, slight incline
15 mins on bike
30 (on each side) side bends
100 crunches

[FutonBunny]

40 minutes on the horizontal bike yesterday. I just couldn't bring my lazy ass to go aaaalll the way out to the gym when I had perfectly good cardio equipment down stairs.

[Big McLargeHuge]

great day of compound shoulder and traps lifts, finishing with 50 squat throws with a 15 pound medicine ball (semi tear inducing on the last ten)

[Cliff]

checking in, I went to my gym and rode the bike for 25 minutes.. 20 high intensity and 5 cool down


yesterday i also went to Sport Rock with Phill and climbed for an hour, I didn't last long but my arms hurt today and it was nice to do something active like that on a weekend


definitely plan on being more aggressive about getting in the gym though

[The Logic Theorist]

yesterday i also went to Sport Rock with Phill and climbed for an hour, I didn't last long but my arms hurt today and it was nice to do something active like that on a weekend

You missed doing pullups on the hangboard at 6:30.

Let me know if you're up for next Sunday.

[Cliff]

You missed doing pullups on the hangboard at 6:30.

Let me know if you're up for next Sunday.

Do you go every Sunday?

[zartan]

this that place in VA?

cliff was this your first time or did you take some class or something?

[The Logic Theorist]

Do you go every Sunday?

Just about, if I miss one it's due to being physically not up to it. Usually I go from 5p to 9p, although I might start doing 3-7 instead.

[Cliff]

this that place in VA?

cliff was this your first time or did you take some class or something?

it was my first time, i didn't have to take any class because i just messed around on the bouldering area with Phill giving me pointers left and right as my climbing technique is apparently pretty weak. :D

my arms were burning after an hour and my hands hurt from the grips, but overall i had a good time scrambling around and plan to go back.

[Cliff]

Just about, if I miss one it's due to being physically not up to it. Usually I go from 5p to 9p, although I might start doing 3-7 instead.

i definitely want to go back with you but not this sunday, but the one after i'd be down for.


right now i'm in the air about joining up as a member though, i'll probably go back once or twice more before making that decision..

[The Logic Theorist]

i definitely want to go back with you but not this sunday, but the one after i'd be down for.


right now i'm in the air about joining up as a member though, i'll probably go back once or twice more before making that decision..

Financially it doesn't make much sense to join as a member unless you're going 1 to 2 times a week.

If you want to climb more regularly though, and do the roped climbing, you do need to drop $25 on the basic skills class. They teach you how to put on the harness, how to tie the knots you need to climb in the gym, and how to belay.

We'll have to talk about Sunday 2 weeks out, I may be at New River Rendevouz that weekend.

[Methodus]

Did the sled yesterday, some extensions, and some calf extensions. That's pretty light for me but I'm taking it easy because the weight is melting off and I don't want to overdo it.

[The Logic Theorist]

Sunday:

3 hours of bouldering followed by pull ups on different climbing holds on the fingerboards, and hanging to failure on the tougher holds on the fingerboard.

Monday:

Parkour Boot Camp

Warm up - 3 sets: 10 squats, 10 jumping pullups, 10 burpees
Conditioning - "catch" with a medicine ball while standing on obstacles used for precision jumps (mostly 2x4's with "feet" so the 2" end faces up). dropping the ball or falling off your object meant you had to do another 3 burpees.

Technique - 30 min of practice on rolls and speed vaults.

5 min cool down/stretch


Sidenote: I nailed a speed vault, one handed, finally. Almost perfectly. Still working on speed vaulting into a roll.

Today (Tuesday) is a break day.

[Big McLargeHuge]

todays crossfit'esque workout was excellent, mostly a core workout

i got alot of my ideas for todays session from a clip on the gym jones site

(http://www.gymjones.com/video.php go here and watch the clip entitled "The Captian")

i started by doing 1 set of 12 of the one leg pickups with the 15 pound medicine ball, then went right into the get up / lie down thingy with the 15 pound medicine ball, 12 of those, and then one arm wall throw at a target 12 feet up with a ten pound medicine ball, 30 for each arm.

did those three in a row, took 2 minutes to catch my breath, then repeated, for a full of 3 times each excersize.

then ran 3/4th of a mile to the bench and stairs i have here

did three sets of 12 box jumpers onto the bench (24 inches in height) and then did the stair sprints 4 times (50 + stairs)

then ran back the 3/4th of a mile, did three sets of 10 pushups, one set close hand, one set regular, one set wide arm.

then fought vomitting for a little bit. then relaxed

[Big McLargeHuge]

also, for those with back issues, i know Eric mention having them, and i have for awhile, the one arm pickup with low weight, 5 or 10 pounds, very slow, concentrating on form, works that whole area, core muscles, lower back, etc.

another good excersize to work the lower back is the pickup. where you stand, legs straight, bend at the waste, pick up a 5 or 10 pound weight at your feet, and very slowly, using only your lower back muscles, straighten up.

the most important part of these both is doing them very slowly, and concetrating on form and using the muscles you are using. start off with very little or no weight

[zartan]

Today - intro Krav Maga class. Great workout, interesting class. I really liked the instructors and vibe; it was not intimidating but was still very intense, they balanced those things very well. I know I'm going to be sore as hell tomorrow as I still haven't gotten much in shape since quitting smoking. I'll definitely go back for a second class next Tuesday, will pass judgment on continuing then. Thanks for the tip Phill! I'd never heard of this before.

[The Logic Theorist]

Today - intro Krav Maga class. Great workout, interesting class. I really liked the instructors and vibe; it was not intimidating but was still very intense, they balanced those things very well. I know I'm going to be sore as hell tomorrow as I still haven't gotten much in shape since quitting smoking. I'll definitely go back for a second class next Tuesday, will pass judgment on continuing then. Thanks for the tip Phill! I'd never heard of this before.

I was going to see if you were going Thursday. I'm on the fence about starting it up again (I still have a membership which I'm paying for and not using, ouch) and someone else I know going would be very motivating. Which instructor was it? Carol, Brian?

I can't do Tuesdays right now though, I have my Hebrew class till 7.

[Methodus]

Still taking it easy... yesterday did Incline Dumbell Press, Flys, and decline press on the machine. Skipped cardio again, I may hit cardio again today.

[oh no its nick]

also, for those with back issues, i know Eric mention having them, and i have for awhile, the one arm pickup with low weight, 5 or 10 pounds, very slow, concentrating on form, works that whole area, core muscles, lower back, etc.

another good excersize to work the lower back is the pickup. where you stand, legs straight, bend at the waste, pick up a 5 or 10 pound weight at your feet, and very slowly, using only your lower back muscles, straighten up.

the most important part of these both is doing them very slowly, and concetrating on form and using the muscles you are using. start off with very little or no weight

There's a phenomenal DVD worth every penny called Magnificent Mobility, I think Eric Cressey runs it, that shows a variety of ways to warm up every day that don't involve static stretching that can lead to injury...i used to have pretty bad lower back and hip pain when squatting/deadlifting, and switching up my warmup towards more mobility based stuff really helped a ton. Also what you mentioned about Straight Legged Deadlifts with light weight is great too for steady back rehab.

I know my friend did a writeup of the DVD's basics, if anyone wanted it I could track that down and post it up here...it certainly is cheaper than buying it :burnout:

On another note I hit 385x5 on Box Squats last night and 405x5 on my deadlifts a couple days ago, woo PRs!

[zartan]

I was going to see if you were going Thursday. I'm on the fence about starting it up again (I still have a membership which I'm paying for and not using, ouch) and someone else I know going would be very motivating. Which instructor was it? Carol, Brian?

I can't do Tuesdays right now though, I have my Hebrew class till 7.


the instructor i believe was brian - guy about your height, close to shaved head. Going back next Tuesday for part 2 of the intro courses, then will make the call on joining regularly. also thinking of trying this crossfit thing - yes i am stalking your fitness venues phill.

[The Logic Theorist]

the instructor i believe was brian - guy about your height, close to shaved head. Going back next Tuesday for part 2 of the intro courses, then will make the call on joining regularly. also thinking of trying this crossfit thing - yes i am stalking your fitness venues phill.

Haha.

Well, Brian is awesome, and his classes/workouts will totally kick your ass. He treats the class like it's a military excersize, in L1 advanced you start doing drills for fighting endurance.

Carol stops her classes a lot more and talks a lot more, but she's used to teaching Tae Kwan Do to kids.

Are you going to check out just the Crossfit training, or Parkour as well? I was looking on the Primal Fitness website and they have a Crossfit bootcamp now as well. From what I've been able to gather, during the bootcamp they create a routine for you based on your current level of fitness and your goals. Seems very wortwhile to me, but I just don't have the extra time/days for it.

[zartan]

not as interested in parkour, more crossfit. hmm i will check out that boot camp thing.

and yeah i saw carol training the karate kids before our class. karate looks interesting but i've gotta think brian could beat the shit out of any karate black belt just whaling on him with full intensity.

[The Logic Theorist]

not as interested in parkour, more crossfit. hmm i will check out that boot camp thing.

and yeah i saw carol training the karate kids before our class. karate looks interesting but i've gotta think brian could beat the shit out of any karate black belt just whaling on him with full intensity.

I've taken some other martial arts and Krav Maga is definitely the most effective I've come across. Go to enough classes and eventually you'll hear Brian say, "What was that shit? That's tap fighting. There's no points in this, we don't do that bullshit in here."

Usually followed by "Attack! Destroy! Kill!"

[zartan]

lol yeah he stopped us from doing some drill to stop someone from choking you yesterday to lecture us that the person doing the choking should really choke their partner, not just 'give them a shoulder massage.' lol.

[Big McLargeHuge]

lol yeah he stopped us from doing some drill to stop someone from choking you yesterday to lecture us that the person doing the choking should really choke their partner, not just 'give them a shoulder massage.' lol.

that sounds alot like my old Krav instructor, who oddly enough was also named Brian, and generally around Phil's size. if you guys go again, ask him if he used to instruct at Fighters Garage in Falls Church.

he was the one who killed us with doing punch and kick drills, no form, but as hard and fast as you can for 1 to 2 minutes, until your arms and legs felt like wet noodles

[Cliff]

checking in

did cardio and a round on the machines at the gym, still feeling a little soreness from the rockgym on sunday but for the most part i'm cool as the other side of the pillow

[n-root]

cool as the other side of the pillow

That's awesome.

[Methodus]

Ahh, I miss when I first started hitting the gym hard, and my body was sore as shit, it really made you aware that you were working hard. Sadly, that feeling diminishes over time. It's like a nice warm sunburn.

[OhNoesIt'sJohn]

done running for the week, need to focus on the quitting of the smoking...my lungs are killing me...3 days without a smoke though.

[zartan]

done running for the week, need to focus on the quitting of the smoking...my lungs are killing me...3 days without a smoke though.


well done! this is 1 month for me, loving it

[Methodus]

worked the back today.

Barbell Bent-over Row - 3 sets, 8-10 reps: 135lbs, 145lbs, 155lbs
Lever Bent-over Row (Close Grip) - 3 sets, 10 reps
Lever Incline Row 3 sets, 10 reps
Cardio - Interval Training 20 mins on elliptical

good workout today.

[Methodus]

phew, I just destroyed my arms today.

straight bar curls 3 sets
dumbell curls 3 sets
hammer curls 3 sets
preacher curls w/ dumbells 3 sets
skull crushers 3 sets w/ pushups (dont know name) at the end
overhead skull crushers (dont know the name) 3 sets
Cable pushdowns inverse grip 3 sets
Cable kick backs 2 sets

No cardio thank god.

[zartan]

4 different exercises for each small muscle group ? kinda excessive man, you're risking injury there and probably not doing much good

[n-root]

I mixed it up with a little "hot yoga" today. It was cool.... errr you know what I mean.

[Methodus]

4 different exercises for each small muscle group ? kinda excessive man, you're risking injury there and probably not doing much good

you gotta do the curls for the girls... lol

[Bioteknik]

4 different exercises for each small muscle group ? kinda excessive man, you're risking injury there and probably not doing much good

I guess it depends on your ability to recover.. I will typically do 3 sets of curl type lifts, but then again I'm trying to focus on my arms too.

Well I was out of town this past weekend, but I did manage to take a 3 mile run on the beach with my dog on Friday, and on Saturday.

[The Logic Theorist]

Saturday:

Parkour boot camp

Warm up - 3 sets: run one lap around the building, 10 squats, 10 push ups, 10 jumping pull ups, 2 samson stretches per side

Qaudrupedal movement for conditioning and balance

30 min practicing rolls

5 min stretch/cool down

This week we start on Tic Tacs!

[Funshine]

This morning:

4 sets of front lateral raises
4 sets of french curls
4 sets of tricep extenders
15 reps of the oblique crunch
15 raised-leg crunches
30 minutes on elliptical

[cherri sassis]

tonight:

5 mins on elliptical (hurts my knee too much)
15 mins on bike
25 mins on treadmill with incline
100 crunches
30 reps on each side of side bends

[Bioteknik]

Today: Elliptical for 30 minutes on hill setting 10

for weights I tried out the method that Mike was talking about in a different thread:

Seated Row: Warmup set 8 reps, second set 8 reps

Lat Pulldown: Warmup 8 reps, second set 8 reps.

Preacher curl: Warmup 8 reps, second set, 7 reps

Bench (machine): Warmup 8 reps, second set, 8 reps

Tricep pulldown (using the angled handle thing), Warmup 8 reps, second set, 8 reps

Not sure what this one is called but it's another type of curl where you use the cables and have your arms extended out perpindicular to yourself and curl your arm up towards your ear. Warmup 8 reps, second set 8 reps.

Lastly 3 sets of 15 leg lifts

looks like I'll try upping the weight for my second sets next time

[Cliff]

another 20 minutes on the bike at 80% and a round on the express line


i've also discovered yogurt.


no shit


the first time i had yogurt in my life was yesterday, i added it to my 11 am granola bar for a few extra calories


also, at the recommendation of Motaki, i'm stopping eating out and bringing a turkey sandwich to work everyday for lunch with sunchips.

[jibboo]

90 minute walk after work yesterday

[BuzzCat]

Last night:

25 minutes on Eliptical
20 minutes on Gazel thing, whatever it is.
Abdominal work on ball.

Now that I type that out, I realize I need to do more.

[cherri sassis]

1 hour cardio class - 25 mins of floor aerobics then 35 mins of step aerobics with weight intervals in between

75 stomach crunches

[Funshine]

5 mins on elliptical (hurts my knee too much)
Have you tried fiddling with the stride settings or the resistance? It used to hurt my knees, too... but then I re-set the stride.

[Funshine]

5/15:

13 reps of piles
4 sets of inner/outer thigh lifts
4 sets of inner/outer thigh press
15 raised-leg crunches
30 minutes on elliptical

[LOGO]

OK, well, I think my bilateral elbow tendonitis has pretty much gone away, so Monday marked my long-overdue return to the gym.

The sad thing is, I'm starting out at about 50% of maximum weight that I was lifting about 2 months ago, and I feel like a scrawny pencil-neck.
Not to mention the fact that my stomach had gotten nice and doughy, so when I do ab work, my blubbery gut gets in the way.
The good news is, I know that with about 3 more weeks of strict diet and regimented exercise, I'll start looking like how I did before I had to go on gym hiatus.

I'm also eating much healthier.

Breakfast consists of either no- or low-fat yogurt with muesli or granola, 1 piece of fruit (usually banana), and 1 20 oz coffee with 2 teaspoons of sugar and a few drops of skim milk.

Lunch consists of plain veggie salad with no dressing, topped with hard-boiled egg and either plain tuna, chicken, turkey, or ham; 1 piece of fruit (usually banana).

Mid-day snacks consist of Powerbar, tomato juice, fruit, yogurt.

Dinner consists of salad with no dressing, topped with hard-boiled egg, plain pasta, and either plain tuna, chicken, turkey, or ham; pita bread; fruit or tomato juice.


Monday's Workout: Chest & Abs

Chest:
Bench Press - 3 sets of 10
Incline Press - 3 sets of 10
Triceps Dips - 3 sets of 10
Incline Flys - 3 sets of 10
Cable Flys - 3 sets of 10

Abs:
Incline Sit-Ups - 3 sets of 30
Flat-Bench Leg Pull-In - 4 sets of 30


Tuesday's Workout: Back, Lats, & Abs

Back/Lats:
Pull-Ups - 3 sets of 10
Upper Back machine - 3 sets of 10
Lat Bar Pull-Down - 3 sets of 10
Bent Dumbell Rows - 3 sets of 10
Seated Rows - 3 sets of 10

Abs:
Incline Sit-Ups - 3 sets of 25
Crunches - 3 sets of 30
Oblique Crunches - 3 sets of 30 (each side)


I'm sore as fuck, but I already feel SO much better, both physically and mentally, now that I'm back in my routine.

[Bioteknik]

I ran about 2.5 miles this morning, took my dog with me. Hopefully it'll keep his shenanigans down during the day..

[LOGO]

I ran about 2.5 miles this morning, took my dog with me. Hopefully it'll keep his shenanigans down during the day..
Oh dude, your dog is gonna be zonked out the whole day.

[korbendallas]

Jump roping.. followed by.. 25 minutes of boxing.. on a training bag. :)

[korbendallas]

I ran about 2.5 miles this morning, took my dog with me. Hopefully it'll keep his shenanigans down during the day..

I bet I can still smoke you. :-P

How long did it take you?

[oh no its nick]

I ran about 2.5 miles this morning, took my dog with me. Hopefully it'll keep his shenanigans down during the day..

wish i could take my dog running, unfortunately he's a Basset Hound and is built for a good 20-30 yard sprint before he settles down onto the couch for a 12 hour nap

this week's been great, hit a 415x3 deadlift on saturday and a 405x5 box squat last night. I'd be pretty psyched to pull and squat 500+ before my 20th birthday at the end of october. Hopefully geared up for my first comp in november I'd like to hit numbers around these: Squat 523, bench 341, dead-529 @181lbs bodyweight class nearing a 1400 total. But we'll see, that's a ways away.

[ransom]

wish i could take my dog running, unfortunately he's a Basset Hound and is built for a good 20-30 yard sprint before he settles down onto the couch for a 12 hour nap

Riley is Class-S napper dog. I bet if you rigged a harness to him with that toy he destroys repeatedly, you could get him to chase it down for miles.

Oh yeah, and I worked out today.

[Bioteknik]

I bet I can still smoke you. :-P

How long did it take you?

are you saying you still bet you can smoke me? Or you trying to insinuate that you can still smoke me? You wimped out of that 5k.

[Bioteknik]

wish i could take my dog running, unfortunately he's a Basset Hound and is built for a good 20-30 yard sprint before he settles down onto the couch for a 12 hour nap

this week's been great, hit a 415x3 deadlift on saturday and a 405x5 box squat last night. I'd be pretty psyched to pull and squat 500+ before my 20th birthday at the end of october. Hopefully geared up for my first comp in november I'd like to hit numbers around these: Squat 523, bench 341, dead-529 @181lbs bodyweight class nearing a 1400 total. But we'll see, that's a ways away.

believe me, running with a dog can be a pain in the ass though.. especially when he wants to go at different speeds than you would like to go. It's good for him, but I need to go on a few runs without him.

oh, and Mike, I don't know how long the actual run took me, I woke up at 6:20, got up, got dressed, took spike for a walk half-way around the loop around my complex so he could do his business, then ran the loop 4 times. When I got in it was 7:00 or so.

[korbendallas]

are you saying you still bet you can smoke me? Or you trying to insinuate that you can still smoke me? You wimped out of that 5k.

hahahaha wimped out?! You said you hurt your knee, brotha! That's quite a memory you have. :)

[Bioteknik]

oh no.. I didn't say jack about my knee until after you said you weren't going to do it.

[cherri sassis]

tonight i did a 45 min class - 25 mins floor aerobics, 20 mins step

30 (on each side) side bends
60 crunches

[korbendallas]

oh no.. I didn't say jack about my knee until after you said you weren't going to do it.

Courtney pussed out.. and I didn't think anyone else was gonna do it. I don't remember when exactly you told me about your knee.. doesn't matter.

We should race some time soon. I think I gotcha with any short distance sprinting. :)

[Bioteknik]

well I totally admit that I suck at sprinting.. I've got a good 5-10 yard burst, then nuttin. I wouldn't mind doing a 5 k in like a month or so, this time I won't go so hard so early and make my joints angry.

[The Logic Theorist]

Last night, Parkour boot camp:

Warmup, 3 sets of: 2 laps around the building, quadrupedal movement up the gym and back, 10 jumping pull ups

40 min work on Tic Tacs

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I managed to land on my left knee wrong on my last jump. Go me.

[LOGO]

Last night, Parkour boot camp:

Warmup, 3 sets of: 2 laps around the building, quadrupedal movement up the gym and back, 10 jumping pull ups

40 min work on Tic Tacs
Yo Phill, Parkour is fucking awesome.
You need to get some video of you doing this stuff.


WORKOUT UPDATE:

Yesterday would've been my 3rd day back in the gym after a more than 2 month injury hiatus, but I was sore as shit from my first 2 days.
Like, couldn't-lift-my-arms sore.

So today will be Day 3 - biceps/triceps/abs.

I'm still sore, but I think I can work through it.
Although, my chest feels like someone shoved a bicycle tire pump in it and inflated it.

[FutonBunny]

Last night was the first night my tail bone felt good enough to exercise. I did 45 minutes of yoga.

[OhNoesIt'sJohn]

Yo Phill, Parkour is fucking awesome.
You need to get some video of you doing this stuff.


WORKOUT UPDATE:

Yesterday would've been my 3rd day back in the gym after a more than 2 month injury hiatus, but I was sore as shit from my first 2 days.
Like, couldn't-lift-my-arms sore.

So today will be Day 3 - biceps/triceps/abs.

I'm still sore, but I think I can work through it.
Although, my chest feels like someone shoved a bicycle tire pump in it and inflated it.

whenever going back in after a hiatus, i'll do light full body workouts for the first 2 weeks to get my body ready...try that out

[LOGO]

whenever going back in after a hiatus, i'll do light full body workouts for the first 2 weeks to get my body ready...try that out
Actually, to ease back into things, I decided to start lifting at about 50% of what I was lifting before.
However, given my current level of muscle soreness, apparently that was even overdoing it.

[Funshine]

I didn't work out 5/16 because of my ankle. I picked up a brace this morning, though, so tonight I'll be re-starting the toning.

I dunno about using the elliptical right now, so I'm going to just take it easy and see how everything feels.

[The Logic Theorist]

Yo Phill, Parkour is fucking awesome.
You need to get some video of you doing this stuff.

During one of the recent sessions, the one where I figured out how to do a speed vault, there was a guy taking pictures for an article in a local paper. I need to find out where it printed and when and if I'm in it, in which case I'll def post a link.

Otherwise, I'm still just learning basics (and hurting myself) so I don't have anything impressive to post yet.

I did clear 56" with a tic tac off my right side last night, although I landed poorly.

[The Logic Theorist]

Thursday:

2 hours of bouldering. E6,V0,V1,V2,V1,V0,E6,E6,V0,V1,V0,E6, then spent an hour working on overhanging problems V1 and up.

I'm about 2 moves away from sending a V4*

*Those are all route grades, I've never completed a V4 so this would be a major accomplishment.

[Bioteknik]

Well I was in Colorado last weekend, tried to run a few miles, but couldn't make it at that altitude. I think it's around 6500 at my parent's place. But I did end up doing a jumping routine designed to increase leg power. 3 sets of 5 standing jumps, 3 sets of 3 one leg jumps on each leg, and 3 sets of lunges. My legs are still sore from that on Saturday.

Also was thinking of you guys when I saw this sign.. haha

http://www.brokensouldc.com/mixes/IMG_0292small.JPG

[sassypance]

Brunch - Cucumber Salad & a glass of water

Workout - 30 minutes on the elliptical, burned about 268 cals.
Tricep curls with a green band - 2 sets of 10
Bicep curls
Shoulder cross exercise with weight
Oblique crunches, standing and lying down - 2 sets of 10
Leg lift/crunch ab combo- 20 and then held my legs up for as long as I could hold it

Now to the sauna, whew!

[FutonBunny]

I went on a 2 hour hike on Saturday. My shins still hurt.

[2rip]

So I talked & talked about getting fullswing into an exercise program and I'm pleased to say that I'm officially 3 weeks in without too much slack. Currently I've been picking up 2-3 days per week and I've been sooooooore. This was my routine today:

A) 10 minutes of stretching
B) 3 mins - from deep squat, thrust upwards & toss 10lb medicine ball in the air, catch & return to squat, rest medicine ball in front, do a pushup on the medicine ball, and return to squat
C) 3 mins - holding 10lb medicine ball lunge forward & with opposite arm swign the ball forward as if bowling, lift up & alternate the ball to other hand and repeat with other side
D) 3 mins - deep squat while holding medicine as if about to do a shot put. explode upwards and extend your arms as if throwing the medicine ball in the air. grab ball with other arm & fall back down into squat position
E) 3 mins - bend over forward with legs straight, lift one leg perpendicular behind, grab medicine ball and extend upper body towards the ceiling so that the body is in a T shape, repeat with other side

^ doing that part of the program literally had me on the verge of passing out and damn near throwing up. it was completely brutal but i think with time it'll reap EXTREME benefits considering it was very hard up on the endurance end of things as much as it was compound strength

F) 3x15 - ab crunch machine
G) 3x10 - knee lifts
H) 1x10 - deadlifts (was too wiped out to do anymore & maintain good form)
I) 6x10 - Rows (3 warmups @ 50 lbs then 3 normal @ 100 lbs)
J) 2x15 - pulldowns (warmups @ 50lbs..... was feeling a bad strain in a tricep so i called it quits)

[Bioteknik]

20 minute elliptical doing intervals on level 8 (do 65 rpm when there's no resistance, 85 rpm during the resistance) machine said I burned 400 calories, nice warmup.

Curls did the same weight as last time since I wasn't able to make it to 8, but did 8 the second set so I did another set with 5 more pounds on there and was able to get to 5.

Seated Row, added 5 lbs to the weight from last time and made it to 6 reps on the second set

Squats, was able to do 8 both sets, will pick up the weight next time

Incline bench, was able to do 8 boths sets, will have to use more weight next time.

Tricep extension, only two weights away from being able to max out the machine and was able to do 8 on my second set.

Leg extension, made it to 8 on second set

Hammer curls, did these at home, but could only make it to 5 on second set.

[The Logic Theorist]

Sunday: 3 hours of bouldering

E6, V0, V1, V2, V3, V2, V1, V0, V0, V1, V2, V1, V0.

4x4 (3 V0's and a V1 for speed, rest for 1 min, repeat 4 times).

Work on the V4.

Monday: Parkour Boot Camp

Warm up, 3 sets - Run one lap around the building, quadrupedal movment up the gym forward and back down the gym backward, 10 push ups

Conditioning - Hang from rings in pull up position till failure x2.

35 min work on speed vault and monkey vault.

(first vault in this is a speed vault, second is a monkey vault. obviously this is not me.)

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[jibboo]

30 minutes of meditation on the metro this morning

[sassypance]

Taking a break right now, not done yet.

It's so bloody hot up here it's hard to catch my breath after the cardio, ugh!

Only 20 mins today on the elliptical, all different target settings changed at benchmarks.

Going to stretch, do my ab work outs, and do biceps and triceps and head to the sauna. Today is a proving to be quite trying.

[sassypance]

20 minute elliptical doing intervals on level 8 (do 65 rpm when there's no resistance, 85 rpm during the resistance) machine said I burned 400 calories, nice warmup.



I wanna burn 400 cals in 20 mins! My elliptical allows you to change target areas (glutes, hamstrings, calves, quads) and the resistance changes as the ramp level changes. What is it that you're doing to burn 400 cals? Are you going full force for the full 20 minutes? I'm just trying to stay steady for the first 20 and then kick things up after 20 mins.

[oh no its nick]

Monday: Parkour Boot Camp

Pretty cool you've found a group to train for that with, good stuff. Haven't seen anyone practicing that around here yet.

Front squatted 315lbs last night, had problems on push presses though with pain in my left arm between the bicep and forearm at the elbow joint. Not sure what it's from, hopefully i just didn't warm up properly and it's not too serious. Should be on track to a clean full 405lb back squat next week when I'm out in California.

Also, my farmer's walk handles should arrive soon, which I'm psyched about. I need to find a place to do them where I don't look like a maniac though...maybe a school parking lot at night or something. The neighbors look out the window and see me walking with 160lbs in each hand up and down the street suffering and sweating and they're going to think i have problems :exbc:

[Bioteknik]

I wanna burn 400 cals in 20 mins! My elliptical allows you to change target areas (glutes, hamstrings, calves, quads) and the resistance changes as the ramp level changes. What is it that you're doing to burn 400 cals? Are you going full force for the full 20 minutes? I'm just trying to stay steady for the first 20 and then kick things up after 20 mins.

well I also weigh more than you, so I'll burn more naturally, but I go all out when the resistance goes up for the interval (I found this setting through the hill climb section, scroll through their options) I also had the resistance setting up, but I think the highest setting on those is 20, so I've still got plenty of room. With 20 minutes, it's 1 minute full on, 1 minute slow pace, and each time the resistance goes up and builds up to the max, then builds down to the last minute.

from everything I've read, not only does it burn a lot of calories in a short amount of time, but will boost your metabolism much like weight training does so you burn calories at a higher rate for the next day or so after your workout.

[korbendallas]

Yesterday...

Sprints... I sprinted the length of a full basketball court and then jogged back.. repeated.. for the duration of 10 minutes.

Circuit training.. 1 minute of each exercise w/ no rest between exercises.. went through 4 sets nonstop.

When I got home I boxed. Had friends alternate in and out. We take turns hitting the punch mitts and then holding them. Rounds are 3 minutes long and we work through a variation of combinations to build hand speed, technique, and power. I ended up going through 6 or 7 rounds. love it!

[The Logic Theorist]

Pretty cool you've found a group to train for that with, good stuff. Haven't seen anyone practicing that around here yet.


If by "around here" you mean NYC, there are a few groups in that area, and I think some of the Urban Freeflow kids live in NYC.

Bmore I'm not so sure about, but most major cities have at least one crew at this point.

[oh no its nick]

If by "around here" you mean NYC, there are a few groups in that area, and I think some of the Urban Freeflow kids live in NYC.

Bmore I'm not so sure about, but most major cities have at least one crew at this point.

Yeah in NYC, I'm sure there are quite a few groups that do it here, I'm just saying I have yet to actually see anyone doing it.

[jibboo]

20 minutes of meditation on the train last night followed by a one hour walk through the city, then walked from dupont to the wardman park mariott (about 25 minutes each way) later in the evening

30 minutes of meditation on the train this morning

[FutonBunny]

45 minutes on the Elliptical yesterday doing the Glutes program and a crunch program.

[The Logic Theorist]

Yeah in NYC, I'm sure there are quite a few groups that do it here, I'm just saying I have yet to actually see anyone doing it.

I'm checking out the APK board and it looks like they do jams sometimes at John Hopkins...

:shrug:

[oh no its nick]

I'm checking out the APK board and it looks like they do jams sometimes at John Hopkins...

:shrug:

nice, never saw it while on campus either

i'm out of the loop huh

[bscarry]

Workn out chest and triceps today
Played soccer Monday for about 2 hours...calves still sore from dat

*poof*

[sassypance]

i really feel my diet is coming in between getting a great workout or getting a mediocre workout. i definitely don't feel like i'm getting the energy i need from the foods i'm eating even though everything is healthy, whole grain, green veggies, protein, etc. i feel like if i have a serving of pasta tonight that my workout will go back to where i want it to tomorrow.

and i'm really freaking sore in my deltoids, lats and quads. i did a lot of stretching today and some toning and strength training exercises. my cardio was a joke today, i just could not muster up the energy for it.

for brunch btw i had 3/4 of a serving of banana bread oatmeal and green tea.

[instinct]

Im not sure which thread to post under, so i found this one and will post under it.


Have been very dedicated to this new way of life for almost three months now and have seen DRAMATIC results.

Today, got off from work, went to the gym for 2 hours with 35 mins of cardio (straight up treadmill suckas), sat in the sauna for about 20 mins, then did some serious weightage. Worked my shoulders, abs, and chest pretty tough, and i can actually fucking feel muscle in my chest for the first time in my life. My shoulders are coming in real nice too.

Then, left there, went to a friends house around 8:30, played tennis until around 11, then jogged home (about 1.5 miles). wow. im beat.

My starting weight the first week of march: 271.5 i believe to be exact.

New weight: 246.1 (!!!!!!)

My diet is outstanding, and im sticking to it. protein shakes, tuna fish (low sodium), turkey burgers, broccoli, salads, salmon, oatmeal, light and lively cottage cheese, powerbars, egg white omelettes, and such on a daily rotation.

I joined a mens soccer league here in richmond, and have my first practice sunday at noon, and im REALLLLLLLY stoked for this shiat.

Also, im a member of american family fitness, and they have a new one in fredericksburg, and i go there about twice a month on my way to visit my mom in nova or another friend in fairfax, and they have 2 treadwalls (http://brewersledge.net/index.php?op...=84&Itemid=221 ) and they ROCK my fucking ass.

anyhow, im gonna keep pushin on. i like the way my body is starting to form, and im gonna stick to this shit.

[instinct]

also, that post was in the wrong thread, so i reposted.

had my first soccer practice on sunday.

BRUTAL.

i ripped my right hamstring. still fucked up. went to the gym monday, tuesday, and going today, but cant do leg cardio and it BLOWS.

but it was mad fun playing soccer, and im pretty sure im on the team. its a summer league, and i hope i get on for the official season with these guys. they liked me, and said i have a huge kick and a good defender. woot.

off to the gym. weeeeee*

[sassypance]

never had that serving of pasta, opt'd for prime rib instead :drool:

[FutonBunny]

Oh, Weds I went and worked on my legs (20 minute warm up on the Eliptical and a bunch of machines that I can't remember the name of. 3 sets of 8-10 at 70 lbs on most of them)

Last night I stayed home and did Yoga and crunches

[The Logic Theorist]

Thursday:

Climbing at Carderock. Got in one full 5.6, a little work on a 5.9, and then back to that 5.6. Not a lot of climbing overall, but all the handholds there are brutal crimpers so I got a good fingerstrength workout.

[n-root]

Carderock: Where 5.6 feels like 5.9 and 5.9 Fvcking HURTS!

[The Logic Theorist]

Carderock: Where 5.6 feels like 5.9 and 5.9 Fvcking HURTS!

Next time we go out there I -will- sequence that overhang so I can get up it without stopping.

[Funshine]

35 minutes on bike
15 minutes on stair master
15 minutes on elliptical

[badkitty3804]

Yesterday - Ran about a mile (from the apartment to the opening of CP's campus) and some work with the stability ball.

Today - 30 Minutes pilates w/resistance band. More work with stability ball. 15 minutes working with 10 lb. medicine ball.

[Funshine]

I really need to pick up one of those resistance thingies, Em.

[badkitty3804]

I got the resistance band w/DVD from Dick's Sporting Goods (http://www.dickssportinggoods.com/home/index.jsp) for $12.99. The brand is "The Firm", which I've heard of for exercise videos for years now. The DVD itself is direct and to the point, and not cheesy, so I can actually tolerate it.

This is the actual set (http://www.dickssportinggoods.com/product/index.jsp?productId=2466135&cp=694015&view=all&sr=1&origkw=pilates&parentPage=family&searchId=694015) I got, except mine is green because it's Medium resistance, the only one on their site is the Low resistance.

[Funshine]

THANKS!

[The Logic Theorist]

Sunday - 2 hours of climbing at Carderock

Monday - Shot (half of) a large bucket of balls at the driving range.

[Funshine]

25 minutes on bike
15 minutes on elliptical

[Don Miguel Lush]

this weekend:
27 hours of bottle lifting

[OhNoesIt'sJohn]

joined www.jccsf.org ...it's literally the biggest and best gym in the area...pool, freeweights, tons of cardio, free yoga and other classes and it's all only 80 bucks a month(as opposed to 50 a month for gym membership, 40 for yoga, 50-60 for martial arts and personal training sessions as well)

yesterdays workout:
full body workout, worked each muscle group once, 2 sets each...easing back in to the heavier lifting routine.

treadmill: 30 minutes.

sat in the hot tub for 20 minutes then swam for another 20

[Funshine]

20 minutes on elliptical

[2rip]

30 minutes typing
45 minutes beating off to judge judy

[RaisedinShadows]

NO WAY! JUDGE HATTCHET IS THE WAY TO GO!!! I LOVE ME SOME BROWN SUGAR!!!

Excuse me while I go exercise!!! Thank you TiVO!!!!

[Funshine]

5/30:

20 minutes on exercise bike
15 minutes on stair master
30 minutes swimming/water-walking

[GiveMeFunkyBeats]

last night i sat on one of those big yoga balls while watching pan's labyrinth

yep im hardcore like that

[The Logic Theorist]

Wednesday

Parkour Boot Camp

Warmup, 3 sets of: 1 lap around the building, 10 squats, 10 push ups, 10 pull ups, 2 sampson stretches each side

15 min review of vaults

30 min work on the Cat Leap

5 min cool down/stretch

[Bioteknik]

Finally made it back to the gym yesterday after being out of town for the weekend, did 20 minutes of speed intervals on level 10 of the stairmaster

made it up to a new weight with my curl weight, and completed all 8, so I'll go up again by 5 lbs

3 sets of bench
2 sets of lat pulldown
didn't do so well on my triceps since I did it right after bench.. I tried to go up a weight from last time and it didn't quite work out so well.
3 sets of crunches
2 sets of squats
only did one set with the military press since I don't like the way it makes my shoulders feel.
did 2 sets of hammer curls

My bike should be here tomorrow.. can't wait!!!

plus I've been trying to go for a balanced diet and have shed an inch or two off my waist the past 2 weeks

Breakfast 2 strips bacon, 1 egg, 1 piece of whole grain toast, and a glass of milk
Snack of 1 serving of nuts (either peanuts, pistachios or almonds)
lunch (1 or 2 servings of meat depending on what is leftover from dinner and 1 to 2 servings of vegetables, usually around 2 servings)
snack of 1 or two servings of fruit (Apples, oranges, nectarines, cherries, pears, etc...)
Dinner 1 serving of meat (usually chicken or pork) with 2 servings of vegetables (broccoli, asparagus, greens (collards, mustard, chard or kale), green beans, brussel sprouts are typical)

[Big McLargeHuge]

ahhh, a good day at the gym

(for all lifts, first set is warmup at 3/4th weight, second two are full weight, and fourth is half weight to muscle failure)

started out with legs

squats : 4 sets - 160 pounds

deadlifts : 4 sets - 260 pounds

leg press : 3 sets - 350 pounds

leg extensions : 3 set - 130 pounds

calf raises : 4 sets - 5 second hold at top - 275 pounds

then i went on to biceps

wide grip curl with ez-bar standing : 4 sets - 90 pounds

single arm dumbell curls standing : 3 sets - 45 pounders

single arm hammer curl standing : 3 sets - 50 pounds

finish off with

2 sets of ten dips, full range of motion

3 sets of 10 pushups, muscle instability (1 hand on medicine ball for half of set, then switch)


/now for a nice 40 gram protien shake, 220 calories, using skim milk and tossing in fresh blueberries and strawberries

[The Logic Theorist]

Thusday - Climbing for 3 hours in the gym.

I'm halfway through a 5.10d, which if I send it would be the most difficult route I've ever done. It's got a move that uses a pinch I can only get two fingers and my thumb on.

[Bioteknik]

so I now have my mountain bike, and got 2 hours in today. Rode it over to wakefield, did some fun stuff, sweat my ass off, and came back.

When I got back, I did

2 sets of dumbell press
2 sets of hammer curls
2 sets of regular curls
2 sets of dumbell floor press
2 sets of well.. I don't know the official name of these, but is when you prop yourself up to one side of a bench, bent over and lift the dumbell up towards your side.

I'm spent!!!

[oh no its nick]

2 sets of well.. I don't know the official name of these, but is when you prop yourself up to one side of a bench, bent over and lift the dumbell up towards your side.

DB Rows

[Ademaro]

Thusday - Climbing for 3 hours in the gym.

I'm halfway through a 5.10d, which if I send it would be the most difficult route I've ever done. It's got a move that uses a pinch I can only get two fingers and my thumb on.

good luck with that bro!

Im still working on sending a 5.8 or something heh :hifive: since I moved to Herndon Ill be hitting up sterlings sportrock much much more

did shoulders, lats, and pecs monday, fixin to do biceps, triceps, and forearms today. drinking protein shakes daily :P

man Im lovin my gym!! nobody ever goes, flatscreen tvs all up in the piece, all new equipment, couldnt be better

[The Logic Theorist]

Wednesday:

Climbing for 3 hours, all bouldering. Finished two V2's I'd been working on and one new one, and spent about an hour working some overhanging V3's.

[OhNoesIt'sJohn]

yesterday: off day, focused on getting my eating habits back in check
today: ran 45 minutes on the treadmill and struck up a conversation with a sex columnist...who happens to be married to one of the lawyers here...wtf...

tonight:back and shoulders
tomorrow: 45 min run, arms
saturday: yoga, and a run in the AM
sunday: rest.

back to 245 pounds, after this break i took, it shouldn't be hard to hit 230 by my birthday.

[Bioteknik]

Went on another bike ride yesterday, not as hard as on monday, but still had some nice hill climbs, came back and did 2 sets of curls and 2 sets of hammer curls.

Tonight, got home from class to find my place ransacked by my dog, so went ahead and did 3 sets of a dumbell rotation, dumbell press, to dumbell row, to shrugs, to dumbell floor press, to dumbell lunges with minimal rest in between exercises. waited a minute or two then repeat, rest repeat.

hopefully that won't keep me up too late tonight...

[oh no its nick]

Going to switch up training for the summer I think, my body's really taking a beating from the constant 3RM->5RM heavy powerlifting style training and I do pretty much 0 cardio...so now I'm going on a BB style routine with 2 long road bike rides a week and farmer's walks on weekends incorporated. Plus I'm going to clean up my diet and do it strictly. If anyone's curious at all I can post up the diet and/or routine.

Also here's a vid of a 405x5 deadlift from a couple weeks ago: http://youtube.com/watch?v=98joTVYWpqY

But yeah...it's summertime. Time to get the fuck outdoors and get my heartrate going, haha.

[n-root]

I worked out today. I feel grrrrrrrrrrreat.

http://www.kelloggsjobs.co.uk/images/tonytiger.jpg

[Bioteknik]

I fell today and dislocated my shoulder.. WHOOHOO!!

Well I was thinking about getting a doc to check them out, I guess now is the time.

[Matt Sanborn]

joined a gym and started workin out today- been on a diet for 2 weeks now.

Ran 3 miles (or more like jogged)

Did military press, tricep pull downs, bench press, curls, vertical row (i think thats what it was called) and assisted chin ups.

first time I have worked out since high school.

gonna go every day until I am superman

working out with personal trainer wed- need all the help I can get

[Bioteknik]

Well I went on about a 4 mile run on Sunday, man was it hot.. I tried to do some sort of intervals on the way back, did 'em too soon and was forced to go slower the remaining part than I would have liked.

Went yesterday and did the shorter section, about 2.5 miles with my dog, he kept me from going too hard, but it was so hot out that was probably a good thing.

I'm planning on going to the gym and doing an exercise bike today, hopefully my shoulder will be ready to go on a basic trail ride (no single track) this weekend or early next week. I have most of the range of motion back, it just hurts in certain positions so I'm not trying to push too hard. Should get word later this week if I tore anything in my shoulder.

[Bioteknik]

so did 40 minutes on interval hill setting on a bike today at level ten

[cherri sassis]

30 minute kickboxing class

stomach exercises on 3 different machines

[Ademaro]

dumbbell exercises today including chest presses, chest flies, dumbbell push ups, hammer curls, preacher curls, concentration curls

yummy whey protein shakes :sick:

[OhNoesIt'sJohn]

dumbbell exercises today including chest presses, chest flies, dumbbell push ups, hammer curls, preacher curls, concentration curls

yummy whey protein shakes :sick:

get Optimal Nutritions rich chocolate flavor...just like chocolate milk.

[Bioteknik]

well I've been doing some shoulder exercises with light dumbbells, and went on a 3 hour ride today, unlike planned though I went ahead and rode on some rough terrain, and the shoulder feels fine.

[oh no its nick]

get Optimal Nutritions rich chocolate flavor...just like chocolate milk.

yeah, it's delicious, especially with a tbsp of peanut butter added to it...just like a milkshake

Did a 19.2m ride yesterday at a 16.6mph pace which is a new high for me. Comitted to a triathlon next summer with two of my friends in North Carolina, so that should be fun. Always funny to see such beautiful weather outside, perfect for running, biking, swimming, etc, but always seeing my gym packed to the brim with people on ellipticals and treadmills. They should get outside and take advantage of it!

[Bioteknik]

yeah.. now that it's summer, the gym is reserved for rainy days.

[Bioteknik]

Went out on the bike for about 2 hours, didn't go too hard though, but enough to keep the metabolism up.

[rocketgirl]

I just found this page, nice! I started running about 2 months ago.

Today we ran about 3 miles in rock creek park

then about 200 crunches
2 sets of 20 push ups
20 mountain climbers
20 squat thrusts
30 each front, side & roundhouse kicks

stretch.

it was really nice outside today, anyone who runs should check out the park!

[Midnight_Junglest]

Well since I am 9 months pregnant and due in 2 1/2 weeks.. So I am basically stretching, stretching, stretching....I been on bed-rest for 40% percent of my pregnancy; the last two months....

[2rip]

yummy whey protein shakes :sick:


haha. i actually crave my protein shake. the one i use is ISOPURE. it's a little on the high end but it packs 50g of protein and goes down smooth if you get it in chocolate. anything else tastes like ass. I'm gonna try the Muscle-Tech Whey supplement next week and I'll report how it is.

My program this week:

Monday

5x8 deadlifts @ 110lbs (15lbs up from last week)
3x10 wide grip pulldown (90, 100, 100lbs)
3x8 cable rows (80, 90, 100#)
3x7 leg extensions (90#)
3x10 + static resistance calf raises (150#)

Tuesday

8x8 incline bench press (20, 35, 45, 50#)
3x15 flat bench flye (20#)
6x6 tricep dips
6x10 barbell curl
5 min farmer's walk (75#)
3x50 shrug


If you cant tell by the poundage I'm fucking weak right now but having good form is definitely pumping me up and according to the Bad Kitten I'm starting to show results. I am too impatient when it comes to getting back in shape and I want more, more more. So today was rest day... tomorrow = pain (again)

[oh no its nick]

The shake I've come to love is:

2 scoops ON Vanilla Whey
3-5 Egg Whites / Egg Beaters
5 Ice cubes
2 tbsp Peanut Butter
1 Banana
8oz 1% Milk

Tastes like a goddamn Blizzard :twothumb: Comes out to like 630cals, 30fat, 35carb, 68ish protein.

Had my first workout today with a guy that trains serious powerlifting, was insane. I'm demolished. Went off a low, low box for 10 sets of doubles with 305 with literally no rest in between sets, then dropped the box to about 6" off the ground and hit a single for 305. Which is nuts how low you have to drop the weight and check the ego since off a gym bench for a box I can hit about a ~450lb single. 4 sets of Reverse Hypers with +140lbs, Seated Calf Raises, Hanging Ab Raises and Standing Rope Crunches. I just feel like I got my ass kicked. It's rad. So much fun to train with someone who knows their shit too, it pointed out all my weak spots (hamstrings + abs are pathetic) and showed me what I need to focus on.

Also just got my shipment of minis and monster minis (bands) from EliteFTS today, will start using them in 4 week cycles on my bench. The minis add about 90lbs at the top and 30-45lbs at the bottom, so doing 9 sets of triples on bench day at around 55% of my max should produce some sweet sweet results. I am also gonna try and figure out how to rig the monster minis on the power rack to deadlift against. I wish I had a real powerlifting gym near here to train at...one of these days, one of these days :)

[5l1mm]

these protien shakes seem all the rage these days.
do they do anything for hunger though?
im afraid id drink one, and still want to eat 4 meals a day.

[2rip]

these protien shakes seem all the rage these days.
do they do anything for hunger though?
im afraid id drink one, and still want to eat 4 meals a day.


People can be retarded about shakes. I find a lot of non-lifters who say to me "Why are you wasting your money with that stuff? They don't do anything."

Bull fucking shit. Whey protein is the most basic supplement period. Just because you drink them though doesn't mean anything is going to come out of it though... hence the term supplements. I do my protein in the form of MRP's (meal replacements) because they also have enough carbs to give you some energy and hold you over until the next meal (usually ends up being an extra 30mins - 1hr for me).

I use MRPs exactly what they are for... guys who are as skinny as us DEFINITELY need to eat 6 meals a day to gain weight and at least 4 to stay alive. It's just our metabolism. I eat breakfast, lunch, and dinner and then I supplement that diet with 1-2 MRPs throughout the day. Usually if I do 1 MRP then I still make sure I have a snack before bed or a protein bar when I feel the tank riding closer to empty. Otherwise I definitely make sure to get an MRP in at some point after breakfast... in that case it's usually an actual weight gain shake which has about 800 calories.

[5l1mm]

got it
sounds like allot of effort

[2rip]

got it
sounds like allot of effort

it depends on what you want.... do you want something that just holds you over or are you trying to gain weight?

for me i'm trying to gain weight and yes, as a skinny bitch it take a huuuge effort to make sure i'm pounding down enough calories yet eating the right food & supplements.

[Bioteknik]

So went out for a long, long ride today, left at 10:30, got back at 3. I've got a three liter camelback, drank most of that yet still lost 3 lbs of water weight.. and my legs are definitely feeling it today.

Did some calisthenics (pushups/crunches) and dumbell exercises to strenghthen my rotator cuff muscles. There's no serious damage from my dislocation since it was only partial, I've just got to wait another 4-6 weeks before I can go back to full activity. I also did 18 minutes of jogging/sprintiing intervals, 2 minutes slow, 1 minute sprint, 6 times.

Went on long rides on Tuesday and Wednesday, and also ran 3 miles on Monday. The riding should do wonders to get me in shape for the ski season. I usually start getting ready in September, but now should be able to focus on some other type of leg strength and core exercises to supplement the bike riding.

[rocketgirl]

yeah.. now that it's summer, the gym is reserved for rainy days.

yeah and for days this hot & sticky too!!!!!

I didn't check the weather report and went running in the park today & it was creepily empty.
workout check in = 3.5 miles + 400 crunches + 30 push ups

[Bioteknik]

I got a ride in today, since it only rained a little bit and cooled down, but with the new bike and all, my chain has stretched so that cut my ride short. Although I guess it was good timing since I got home about 2 hours after I had left. I was feeling good when I got back and did some dumbell work.

2 sets of regular curls, 2 sets of hammer curls, 2 sets of dumbell presses, 3 sets of dumbell squats, 2 sets of lunges, 3 sets of dumbell row, and 2 sets of tricep (extensions?)

[2rip]

My program this week:

Monday

5x8 deadlifts @ 110lbs (15lbs up from last week)
3x10 wide grip pulldown (90, 100, 100lbs)
3x8 cable rows (80, 90, 100#)
3x7 leg extensions (90#)
3x10 + static resistance calf raises (150#)



Was going for form as much as a could yesterday & was just totally blasted early in my exercises... I hit what I could just to feel a pump but I think with my lack of sleep (and change in schedule I'm running low on fuel.

3x4-6 deadlifts @ 115lbs
3x10 wide grip pulldown (100, 90, 90)
3x10 cable rows (80#)
3x10 single leg curls (35#)
2x20 dumbell shrugs (50#)

[2rip]

Fucked myself up yesterday beyond repair (in a good way)

My body wants to shut down for a few days, I can say that much.

[Shawn_E]

Hit the cardio last night for 30 mins
Worked biceps and did some core training.
Ate chicken and shrimp stir-fry with brown rice and corn on the cob for dinner aftewards.

[badkitty3804]

I've missed the gym the past few days due to not being able to make a muscle in my left arm without it hurting.

Stupid red cross....*kicks dirt*

[lupitanahsee]

i can finally say, i am back in the swing of things after losing all interest in working out for the last month. monday- 5 miles, tuesday -abs and arms, yesterday-taebo ultimate arms and legs. wooooo. i forgot how much i heart billy blanks. today i plan on running a couple miles and plurhaps some more billy blanks.

[The Logic Theorist]

I haven't posted up in here in a while though I have been working out, but last night was killer:

Bouldering 6x8 (6 routes for speed, rest 4 min, repeat 8 sets) E6-V1

Bouldering 4x4 (4 routes for speed, rest 2 min, repeat 4 sets) V0-V2

That's a total of 64 bouldering problems I completed in about an hour and 45 min. Bouldering problems are usually around 10', so that's about 640' of climbing in that time.

Then, 3 sets pull ups to failure on 5 different climbing holds: overhead pinch (gripping a bar from underneath, but the bar is set so it rotates if you pull in any direction other than straight up), vertical pinch (hands holding 2 vertical bars at about a 45 degree angle), ball grip (two softball sized plastic balls hanging from rope), wide grip on the hangboard, crimp grip on the free-hanging boards (similar grip to the hangboard, but two seperate pieces hanging by rope).

50 banana boats

50 push ups

The 50 push ups at the end of that really killed me. Parts of my biceps hurt that I didn't even know I had.

[Bioteknik]

those pullups sound killer!

[The Logic Theorist]

those pullups sound killer!

The vertical bar ones are ridiculous. I give them two thumbs up.

[oh no its nick]

Theorist I have a question for ya - among rockclimbers, what's considered to be most-->least important in a broad sense regarding physical strength for the sport? Technique/experience aside. As in, finger/pinch strength, dynamic arm strength, etc...

[The Logic Theorist]

Theorist I have a question for ya - among rockclimbers, what's considered to be most-->least important in a broad sense regarding physical strength for the sport? Technique/experience aside. As in, finger/pinch strength, dynamic arm strength, etc...

Well... you sorta took away the first answer, which is technique. I've seen 105lb, 5'3" women with awesome technique float up a climb that I can't do.

After that it depends on what kind of climbing you're doing, what kind of rock you're on the most, etc, but I would say finger/pinch strength/dexterity plays a really large role. It seems like on a lot of the more difficult routes the holds get smaller and smaller and require more and more odd hand strength. Ideally you want to be pushing with your legs on every move and not pulling with your arms at all, only using them for balance. But, when all you've got is a 2 finger pocket, if you don't have that grip strength you're not going to be able to use that hold.

[OhNoesIt'sJohn]

so i sucked it up and orded my training materials for the ACE and NASM certs for personal training. Once im done with my MCSE classes, im going to start in on those and really do this shit professionally(and a bit more educated)

oh, and yesterday, with a sinus infection and bronchial shit, i took it easy on cardio, focused on lower body lifting, etc...and oddly enough, feel 100% better today...

[Shawn_E]

Today after work it's more cardio, and back training. I may throw in some core training again I dunno, it hurt yesterday.

[n-root]

I have begun a diet of pebbles and small bits of metal that is allowing me to really crush. I am happy with the progress.

[oh no its nick]

Well... you sorta took away the first answer, which is technique. I've seen 105lb, 5'3" women with awesome technique float up a climb that I can't do.

After that it depends on what kind of climbing you're doing, what kind of rock you're on the most, etc, but I would say finger/pinch strength/dexterity plays a really large role. It seems like on a lot of the more difficult routes the holds get smaller and smaller and require more and more odd hand strength. Ideally you want to be pushing with your legs on every move and not pulling with your arms at all, only using them for balance. But, when all you've got is a 2 finger pocket, if you don't have that grip strength you're not going to be able to use that hold.

Cool, interesting to know. Yeah the top notch climbers I've met are incredible, they fly up faces that'd take me an afternoon to slowly drag my body up 1/8th of the rock before falling. Always gotta love the fun holds like shoving your elbow in a large sized crack climb and locking it in, or having that one tiny pinch grip to hold you off for some desperate dynamo leap to a big bucket hold.

[n-root]

Technique and strength to weight ratio is the key to climbing >5.10 outdoors. If you want to get better... then go climb. It's the best advice you can get.

[2rip]

I have begun a diet of pebbles and small bits of metal that is allowing me to really crush. I am happy with the progress.

haha... best line ever about diets from Devil Wear Prada....

"You think I look thin?? Well I'm on this new program. You don't eat anything. THEN when you feel like you're going to pass out, you eat a cube of cheese."

[Bioteknik]

I guess people are getting bored of checking in, but I did go for a run on Saturday on the beach, and went out for a roughly 2 hour ride, although there was about a 20 minute break during the beginning as my friend Paul and I were trying to film some stuff, didn't really get anything good, but did catch this guy doing some stupid crap.

http://www.brokensouldc.com/mixes/MVI_0344.AVI

[Matt Sanborn]

lol. shut up homie, thats you falling isnt it

[Bioteknik]

ha.. I don't wear lame yellow, and you can hear me as the one behind the camera.

[Maffew]

I haven't worked out in a long freekin time.
I want to ride my bike to lose 5 or 8 lbs of fat before vacation but I don't give a shit.
Bring on the calories. :nuke:

http://www.brokensouldc.com/mixes/MVI_0344.AVI

Stupid fucker didn't have anywhere near enough speed to clear that gap.

[Bioteknik]

I haven't worked out in a long freekin time.
I want to ride my bike to lose 5 or 8 lbs of fat before vacation but I don't give a shit.
Bring on the calories. :nuke:



Stupid fucker didn't have anywhere near enough speed to clear that gap.


na.. I was going to huff it and try and clear it that way, but the landing is a slight incline, so I was like ehhh nah, I'm not in that much of a hurry to squish myself on the landing. If you listen, you can hear my friend paul say that's going to hurt before he even tried it.

and damn, I must say that going on these rides has kicked my weight loss in to a high gear, I'm not starving myself, but have lost around 12-13 lbs since the beginning of June.

[Bioteknik]

Also I did a group ride yesterday, and those guys can really work it! that was the "casual +" pace, but it was an asskicker. 3 hour ride(30 min to the park and back so 2 hours with the group), and 4lbs lighter, after drinking all of the water in my camelback (it holds 3 liters and I had it 2/3 full). Now I'm having trouble putting that water weight back on, my body doesn't seem to want to absorb all this water I drink.

[oh no its nick]

Nice ride BT

Had a good ride yesterday, about an hr long, got my speed up to around 19-20mph on the flats now which I'm happy with...weight training's been going well, going to the Cincinnati Pro/Am on the 18th to watch my buddy compete + meet all the pros, should be fun. Also getting a free squat suit and bench shirt and getting taught the gear. Hopefully after that weekend I'll have a strict training cycle written up to prepare for the meet in November. All the freaks are going to be at the Pro/Am meet, meaning the 1100lb+ squatters, 850+ benchers and 800+ DLers...should be soooo fun.

Weight is hovering around 188 now at 5'10", going to stay there till the semester starts and I move into my apartment, and then the slow winter push for 205lbs begins.

Took some progress pics recently and compared to December and March...getting a little better but still pretty small. Haha when I first started all this training stuff I thought 165lbs was the "heavy enough" point to stop at...the fact that there's less overhead lighting contrast tricks as the pictures go forward means I'm making some kind of progress at least :delirious:

http://i11.tinypic.com/6ary5jp.jpg

[Bioteknik]

lol, I had a goal go get down to 165, thinking I was only carrying an extra 10-15 lbs on me.. but now that I'm almost there, I think I can get down to 160. I've still got a bit hanging around my midsection and I'm not below 15% yet either since I don't have a prominent bicep vein, although it's starting to show.

[Bioteknik]

Well the doctor has cleared me to lift, just to watch the weight and go up slowly.. did bench for the first time since may, only did 95, 115, and 135 for the sets though, but the shoulder felt good. I also changed my grip to closer in instead of the super wide grip i used to use and am trying to keep my elbows in, it puts less stress on my shoulder.

[Cliff]

I have not been posting in this thread at all, but right now i'm hitting the gym five times a week, trying to be in six though

doing cardio and weights on alternating days


today i woke up and i couldn't wait til noon so i can go lift, after 3 weeks of this i'm starting to get the addiction to working out like some people talk about


definitely eating a lot better nowadays too, my 11 am snack has changed from a coke and a bag of cheetos to a cup of yogurt and i've stopped eating out for lunch and have opted for a turkey/cheddar sandwich on wheat bread during the week

[ladymaroo]

:whoa:

who are you and what have you done with Cliff?

[Cliff]

you know, if you had shown up at my birthday, or talked to me, sayyyyyyy maybe in the past year... you'd know some things.

that includes simply responding to a phone call.

:catalyst:

[ladymaroo]

oh snap.

[Big McLargeHuge]

7.5

i started today just intending to do a 30 minute kettle bell shoulder workout, 15 minute ab workout, and then a 4 mile run. it was just so damn nice out there though, i got to the 3.5 mile mark, the breeze was blowing, so i did a quick gel pack and kept going, ended up doing a total of 7.5 miles.

kept my pace at just under 10 minute mile for the first 6 miles, then slowed just a little bit on the last mile and a half. but damn.... damn

[oh no its nick]

worked up to 405x10 and 435x3 on sumo deads today, which i'm happy about considering the last time i pulled sumo was 3 months ago for a sketchy 405x5 and sketchier 420x1 single. Lost a few lbs and down to 186.5 but mostly because I've been eating healthier lately so some of the bloat has gone away.

[Neptune]

kept my pace at just under 10 minute mile for the first 6 miles, then slowed just a little bit on the last mile and a half. but damn.... damn

for some reason i have a really hard time jogging that slowly. i either run fast, or walk fast. if i'm "running" a 10 minute mile, that usually means i am walking 1/3 of the time. which is usually how my "runs" go

i am proud to announce tho, that today, i did 3 miles, averaging 8 minutes per mile, without walking at all.


go me


i feel like a champion for that.

[Big McLargeHuge]

for some reason i have a really hard time jogging that slowly. i either run fast, or walk fast. if i'm "running" a 10 minute mile, that usually means i am walking 1/3 of the time. which is usually how my "runs" go

i am proud to announce tho, that today, i did 3 miles, averaging 8 minutes per mile, without walking at all.


go me


i feel like a champion for that.

nice. yeah, i have never been a great runner, just simply have too much bulk to ever be that, but keeping just under a ten minute pace for longer distances isn't bad for me. hell, in my army days i was getting my 2 mile time under 12:45. that was my best, anyways, but i couldn't keep that pace up for any long distances.

im happy with my speeds now, and am working on them, slowly. my goal for next year is to run a marathon. hopefully trhe marine corps marathon. (thats kind of one of those things i want to do before i die)

[Bioteknik]

I'm finding out today that my weekend of eating out (it was for my birthday and I partied for the LSU/VT game) was worse than I had previously thought, so I'll be working extra hard in the gym tonight.

I jogged yesterday but I aggrivated my hip I had hurt after taking a spill last Sunday on my bike.. Looks like I'll have to keep off the jogging for a bit even though I was hoping to do some this weekend while being out of town.

[casperov]

Fasted i've ever done is 21:15 5k in high school... one of my goals right now is to get a sub 20 minute 5k within the next couple of months..

[Cliff]

I did pull ups today.


Multiple pull ups.



I'm still in shock.

[| Bass Drop |]

I have gained 10lbs since Starscape, kinda pissed about that.

Still working out a lil, not walking anymore cuz its so friggin' hot outside (cant wait for Octobers mild days to start up again).

Cant stop eating garbage at night tho. Ugh. :spliff:

[Neptune]

I have gained 10lbs since Starscape, kinda pissed about that.

Still working out a lil, not walking anymore cuz its so friggin' hot outside (cant wait for Octobers mild days to start up again).

Cant stop eating garbage at night tho. Ugh. :spliff:

yea, i either have to get up super early (like at sunrise) or wait till almost dark to go running. the average afternoon temperature here is around 95

[Bioteknik]

I feels fantastic around here these days.. mid 70's!!!

[Big McLargeHuge]

I feels fantastic around here these days.. mid 70's!!!

the weather has been utterly perfect for running, have been loving it

[oh no its nick]

Max Effort Upper/Bench tonight, 4 boarded triples up to 245 and singles up to 290...tried 315 and had the boards too high and the bottom one smacked me in the lip when i brought the bar down and busted my lip open :bricks: Tried 315 again after it but was out of steam at that point.

i'm such a klutz sometimes

[Big McLargeHuge]

nice nick. i feel ya on the clutz thing, last week my spotter wasn't the normal guy i do chest with, and he wasn't paying attention on my last two sets as well, i came down hard, i think i bruised my sternum a little. was sore for about a week or so, but nothing more then soreness.

kind of cool, actually got my gf to go running with me on monday, and she wants to go again today. she only does a mile and a half with me, or so, since she hasn't run in forever, but its nice having someone out there with ya

[Bioteknik]

what the heck is a boarded triple?

anyone try doing a drop set with bench? I'm wondering if my friend can pull those weights off quick enough to make it effective.

[oh no its nick]

what the heck is a boarded triple?

anyone try doing a drop set with bench? I'm wondering if my friend can pull those weights off quick enough to make it effective.

board presses are done for the bench by stacking 2x6s (1-2-3-4-5 usually, 6 ocasionally for the person with orangutan arms) to simulate different portions of the bench and to train lockout. Especially if you use a bench shirt in competition, the lift is a lot more dependent on tricep and lockout strength. So normally like in this 4 board picture:

http://www.defrancostraining.com/pics/images/pics/meatheads/pic_4-board-press.jpg

1 person holds the 4-board on the chest while another spots. I was alone so I had to tuck the boards under my shirt to keep them in place and then bench, which was awkward...benching with it in general feels weird and I need to get used to the technique, it totally throws off your perspective (last night was my first time pressing with boards). I meant 'triples' as in i worked up like, 185x3, 225x3, 235x3, 245x3, then singles to 290 as in 255x1, 265x1, 275x1, 280x1, 290x1.

But yeah, Had the board tucked too close to my chin and once 315 came down on it before I pressed back up, WHACK :owned:

I do dropsets a lot on bench and squat and they really help. As long as it's within 15 seconds or so of your previous set it'll still work so you can even do it yourself if you're fast enough.

[Bioteknik]

Nice, I'm trying to do some things to kick start my workout, been holding steady the last few weeks, the bi-tri superset I did on tuesday has got my tri's sore for the first time in about a month.

[Big McLargeHuge]

today, lots of pain.

so i mentioned earlier that my gf was starting running with me twice a week, so yesterday i though i would go to the gym first, did two hours on upper/lower back, lats, and shoulders. then went home, she was there waiting, and then ran 2 miles.

i usually do one or the other, run day, or lift day, i havent done both before, and i dont count my 15 minute warmup on the treadmill or eliptical as a run, its just a warmup.

but today, so sore. not sure why i am more then normal, but im guessing it was that extra cardio after the two hours in the gym.

also, after two hours of upper body, my legs felt kind of rubbery when we started running. was a good overall long workout day