Biofreak70 All American 33197 Posts user info edit post |
second real leg day since I started back at my old gym- was alot more productive than last week, as I got up another 75 more lbs on where I was last week with squats and this time it didn't feel like my hammy's were gonna snap like a rubber band every time I went down. I was also able to do some machine work afterwards and got more cardio done this time- all around good trip 10/24/2009 11:19:16 AM |
lucyinthesky All American 11614 Posts user info edit post |
5k race followed by a 9-mile training run and 25 minutes of abs 10/24/2009 11:36:43 AM |
dharney All American 4445 Posts user info edit post |
yesterday:
Shoulder Press: 3x12x60, 70, 70 Lat Pulls: 3x12x50, 60, 70 Lat Rows: 3x10x50, 55, 60 Dumbbell Rows: 3x10x30 Front Raises: 3x10x10 Lat Raises: 3x10x10 Shrugs: 1x10x35 Open Palm Curls: 3x10x15 Hammer Curls: 3x10x15 Iso Curls: 1x10x22.5 ea. arm Good Mornings: 1x10x50
Abs: Xball Crunches: 2x20 Xball Oblique Twists: 2x10xea. side Bosu Stationaries: 2x30 sec's
20min Treadmill 10/24/2009 1:05:35 PM |
Wadhead1 Duke is puke 20897 Posts user info edit post |
what was your 5k time? ^^
Spin class this morning. 10/24/2009 1:13:49 PM |
ShinAntonio Zinc Saucier 18947 Posts user info edit post |
3 miles on the treadmill 3x20 incline dumbbell press with 25 lbs each 3x15 bent over rows with 25 lbs 40 pushups 10/24/2009 1:25:06 PM |
lucyinthesky All American 11614 Posts user info edit post |
5k was slow, but I had to save some energy for the 9-mile followup run and ab workout.
25 min, 30 seconds 10/24/2009 2:02:37 PM |
Fareako Shitter Pilot 10238 Posts user info edit post |
Plan on doing 6-ish miles today. I signed up for the Dowd Y Run Half Marathon in Charlotte on Nov. 7th.
Gotta get some miles on these chicken legs. 10/24/2009 2:38:34 PM |
LimpyNuts All American 16859 Posts user info edit post |
^^ that's nuts. 10/24/2009 3:03:16 PM |
dharney All American 4445 Posts user info edit post |
Today: I hadn't eaten anything before i went to the gym, felt a little tired...still got a good sweat though
Bench: 5x10x135 Incline: 3x10x65, 95, 105 Decline: 1x10x135 I bruised my chest from last time i did decline and it hurt so i stopped, moved to seated decline press Seated Decline Press: 3x10x180
Combo: Dumbbell Presses 3x6,8,10x60,55,50 Dumbbell Flies 3x8,10,12x25
Combo EZ Bar Skullcrushers 3x8x40 EZ Bar close grip presses (fast) 3x8x40 Iso Dumbbell Skullcrushers 3x8x15 Iso dumbbell presses 3x8x15
Bent Bar Pulldowns: 3x10x42.5, 50, 57.5
Combo: Overhead Tricep Rope Extensions: 3x10x25, 30, 35 Dumbbell Tricep Kickbacks: 3x10x20
Combo: Seated Cable Front Presses: 3x10x40, 45, 50 Seated Cable Low Presses: 3x10x30, 35,40
Seated Tricep Presses: 3x10x90, 110, 130
Abs: 15min
Xball Crunches: 2x30 w/8lb medicine ball Xball Oblique twists: 1x20x ea. side Bosu Stationary Holds: 4x30 sec's Bicycle Crunches: 3x20 Xball reach crunches: 1x20 Medicine Ball oblique twists: 1x10 Situps: 1x10
1mi run treadmill
[Edited on October 24, 2009 at 3:42 PM. Reason : meh] 10/24/2009 3:42:08 PM |
Fareako Shitter Pilot 10238 Posts user info edit post |
Quote : | "Plan on doing 6-ish miles today. I signed up for the Dowd Y Run Half Marathon in Charlotte on Nov. 7th.
Gotta get some miles on these chicken legs." |
Ran a slow 4 miles: 28:01.
My legs are still really sore from football and my leg workout, apparently.10/24/2009 6:28:55 PM |
Mr Scrumples Suspended 61466 Posts user info edit post |
I cleaned our house. Then I walked to dog. 10/24/2009 6:29:29 PM |
begonias warning: not serious 19578 Posts user info edit post |
my normal workout kicked my ass
I feel like a fattie 10/24/2009 9:04:59 PM |
porcha All American 5286 Posts user info edit post |
absolutely alpha workout today, bulked like it was going out of style afterwards and now am about to head to Quinn & Stein's house on my new bike!
Chest/Back/Shoulders
Warm Up 10min Cardio 10min Dynamic Stretching
The Workout 1x18x235 Incline Bench 3x10x45 Incline Flies 1x15x235 Decline Bench
1x18x5 plates V-Bar Row 3x10x75 Straight Arm Pull Downs 1x18x185 Pendelay Rows
1x18x175 Military Press 3x10x15 Lateral Raises 1x18x55 Arnold Press
2x20x110 Cable Crunches 4x10 Hanging Leg Pikes
[Edited on October 25, 2009 at 8:56 PM. Reason : .] 10/25/2009 8:55:54 PM |
lucyinthesky All American 11614 Posts user info edit post |
One hour of elliptical 10/25/2009 9:40:43 PM |
LiLStarlet27 All American 1176 Posts user info edit post |
lucyinthesky, you seem pretty fit! Have you ever tried pole dancing classes? i'm lookin into signing up for some. 10/25/2009 9:41:25 PM |
lucyinthesky All American 11614 Posts user info edit post |
I have a pole at my house and may bring it to Raleigh for the holidays.
I take pole classes here in Orlando on occasion, but I hear there's a decent studio in Raleigh (aradia, I think). Let me know if you want to take a class over the holidays! They are so much fun and an insane workout. 10/25/2009 9:45:47 PM |
LiLStarlet27 All American 1176 Posts user info edit post |
^girl, that is awesome!! I would love to try it! i was just looking @ arcadia's website tonight. seem decently priced. i want to try it out so bad...after i saw this year's pole dancing championship highlights on youtube, i was like "damn i gotta try!" 10/25/2009 9:49:14 PM |
rwoody Save TWW 37696 Posts user info edit post |
Four rounds of: Walking lunge 26 meters Sit-ups, 26 reps 10/25/2009 9:54:50 PM |
lucyinthesky All American 11614 Posts user info edit post |
Youtube is the best place to go for pointers. My roomie and I figured it was cheaper in the long run to get a pole for 300 bucks and just learn techniques on youtube. I find that inverted moves (like hanging upside down by one leg) are easier to do at home than at a studio bc you can take your time and surround the pole with cushions in case you fall on your head. So, if you really like the classes, I highly recommend getting your own pole.
I'll pm you when I finalize my Raleigh travel dates. A class would be fun! 10/25/2009 10:01:22 PM |
LiLStarlet27 All American 1176 Posts user info edit post |
^haha, you must have read my mind. I was just looking @ videos of it on YouTube! I was wondering about that...if at the studio, they would have cushions?? The Arcadia website makes it sound sooooo fun and sexy! Yes, PM me whenever you are in Raleigh! It'd be a lot of fun. 10/25/2009 10:07:33 PM |
Biofreak70 All American 33197 Posts user info edit post |
I didn't do shit today... I feel so worthless, and it is great!
back on the workout wagon tomorrow though 10/25/2009 10:11:01 PM |
arcgreek All American 26690 Posts user info edit post |
nothing
and it was planned that way 10/25/2009 10:27:04 PM |
Biofreak70 All American 33197 Posts user info edit post |
20 minutes of cardio as a warmup, then a chest and tricep day... it feels good to be back on a schedule 10/26/2009 11:04:34 AM |
Wadhead1 Duke is puke 20897 Posts user info edit post |
Ran 4.5 yesterday. Planning on spin class tonight. 10/26/2009 11:41:23 AM |
porcha All American 5286 Posts user info edit post |
biked about 15 miles last night, meredith college had a gate up to get in from the art museum greenway so I had to turn around on my first bike outing...got to see the final fireworks from the fair though, pretty cool
Legs
The Warm Up 10min Cardio 15min Dynamic Stretching
The Work Out 1x17x345 Dead Lifts 1x15x175 Front Squats 1x18x145 Good Mornings 1x18x15 plates Leg Press 3x10x140 Lying Leg Curls 3x10x220 Quad Extensions 3x10x305 Machine Adductors 3x10x305 Machine Abductors 2x20x110 Cable Crunches 2x20x50 Oblique Crunches
The Cool Down 10min Static Stretching 10/26/2009 2:01:36 PM |
lucyinthesky All American 11614 Posts user info edit post |
8-mile run
Followed by carb-loading on two glasses of wine
And I just drunk dialed mom.
10/26/2009 8:40:30 PM |
twoozles All American 20735 Posts user info edit post |
gah im jealous you can run 8 miles. i just ran a little over a mile today and i felt like death 10/26/2009 8:42:56 PM |
lucyinthesky All American 11614 Posts user info edit post |
^ You have to build up over time. Try run/walk/run to build up mileage gradually.
This Morning Ran 5 miles in 37 minutes
Tonight 45-minute yoga class 10/27/2009 9:32:15 AM |
elkaybie All American 39626 Posts user info edit post |
Just like yesterday morning, I started off my day with a 4 mile walk w/ Sabrina. 10/27/2009 9:33:02 AM |
pilgrimshoes Suspended 63151 Posts user info edit post |
3mi trail run yesterday
not sure about today 10/27/2009 9:43:06 AM |
Skwinkle burritotomyface 19447 Posts user info edit post |
I got up before work to run! It was not a very good run, but it's a pretty major breakthrough to get my ass out of bed and actually run outside instead of saying fuck it and hitting snooze. Weights tonight but I haven't decided if that will be upper or lower body yet.
I want to deadlift but I can't tell if I have good form, and I don't really trust the people who work there to tell me. And I've never seen anyone else do it at my gym or I'd ask them. I am kind of stuck on what to do about that. 10/27/2009 10:11:15 AM |
Fareako Shitter Pilot 10238 Posts user info edit post |
Yesterday:
Chest/Tris/Shoulders
6 mile run in 45 min flat. (Slow, I know)
Today:
Back/Bis/Traps
4 mile run time TBD 10/27/2009 10:43:32 AM |
Slave Famous Become Wrath 34079 Posts user info edit post |
Today is an adderall fueled rush of activity
Ran 10K this morning
Boxing at lunch
Basketball at 7 or so
Lifting after that 10/27/2009 10:49:04 AM |
arcgreek All American 26690 Posts user info edit post |
yesterday
ring work...
muscle ups ic rows work on planches and levers weighted ring dips weighted ring pullups semi plache pushups (frogish) semi lever rows (frogish) hspu's on the floor hanging leg lifts w/ a thrust inverse bw ring shrugs
swam
later today
deads, oh squats, bb stepups, calf raises
[Edited on October 27, 2009 at 12:06 PM. Reason : ] 10/27/2009 12:04:15 PM |
Joie begonias is my boo 22491 Posts user info edit post |
i, too, need someone to show me the correct form for deadlifting.
i did it and it killed my lower back! 10/27/2009 12:13:43 PM |
dharney All American 4445 Posts user info edit post |
^deadlifts will work your back some when doing them properly. Ur back muscles probably just got an extra workout than expected 10/27/2009 12:20:40 PM |
arcgreek All American 26690 Posts user info edit post |
Starting Strength gives a really god explanation
Crossfit has some excellent Ripptoe Lectures as well
Dan John does an excellent explanation of the squat and dead in his videofitcast, too.
[Edited on October 27, 2009 at 12:24 PM. Reason : I'd be willing to bet packman, begonias, and maybe elulsis might be willing to meet w/ raleigh peopl] 10/27/2009 12:23:16 PM |
porcha All American 5286 Posts user info edit post |
attn ladies watching me power clean today:
Traps/Arms
The Warm Up 10min Cardio 15min Dynamic Stretching
The Work Out 1x14x175 Power Cleans 3x10x365 Shrugs 1x18x95 Snatches...first time ever doing snatches, I bet I could do 135 next time, I felt like I could have snatched that 95 out of the cage
1x18x250 Floor Press 3x10x80 V-Bar Pushdown 1x18x105 Incline Skullcrushers
1x18x50 Pinwheel Curls 3x10x25 Spiderman Curls 1x18x85 Preacher Curls
2x20x110 Cable Crunches 4x30sec Stomach Vacuums
The Cool Down 10min Static Stretching Just got home from a spinal injection, once my leg regains sensation I may go for a leisurely bike ride 10/27/2009 2:48:16 PM |
Skwinkle burritotomyface 19447 Posts user info edit post |
I have read explanations and notes on proper form, but I can read those all day and not actually be sure if I'm doing it right, and I want to actually be sure so I don't end up hurting myself. If anyone wants to meet up with me sometime (I live in Cary) and tell me what's up I would love that. I'll buy you dinner or something. 10/27/2009 2:53:03 PM |
fdhelmin All American 1058 Posts user info edit post |
what's spin class? 10/27/2009 3:27:54 PM |
Slave Famous Become Wrath 34079 Posts user info edit post |
lol
80 percent sure my nose is broken
That would be number 6 for me 10/27/2009 3:30:20 PM |
Skack All American 31140 Posts user info edit post |
Quote : | "1x18x95 Snatches...first time ever doing snatches, I bet I could do 135 next time, I felt like I could have snatched that 95 out of the cage" |
Snatches are tough for me. I can "muscle up" more weight than I can properly snatch. Watching some Olympic lifters do it is amazing...Those guys only lift the bar slightly higher than their stomach, but they are so efficient at dropping under the bar they can throw up huge amounts of weight. I need to work on those again.10/27/2009 3:43:08 PM |
Slave Famous Become Wrath 34079 Posts user info edit post |
How aggressive are yalls ab routines ? A friend showed me this and I'm scared to try it
I'm not going for the ultra cut look until it gets warm again, but I don't want to have any late football season gut, either
Quote : | "1. Lateral Sit-ups (20 reps): Lie on your right side with both legs bent at a 90-degree angle; extend right arm on the floor, straight overhead; Place left hand behind the head and point elbow toward the ceiling; Slowly lift the rib cage toward the hip without pressing on the floor with the right arm; Do one set of reps and repeat on the other side.
2. Hyperextensions (10 reps): Lie face down on a bench with a weight (or partner) stabilizing your ankles, and your torso draped over an edge of the bench so that your head is near the floor. With hands on sides of head slowly raise torso to horizontal position. Slowly lower torso back down. Keep head, shoulders and upper back arched. throughout movement.)
3. Leg Hugs (10 reps): Lie face up with arms and legs extended. Raise upper back while bringing knees toward the head, Grab knees and clutch them, pulling the body into a position comparable to a ball. Hold briefly. Release hold, and slowly return to starting position.
4. Russian Twist (20 reps): Lie face up on the floor with fingers clenched behind the head; Bend the knees slightly while keeping feet flat on the floor; Slowly raise shoulders off the ground for a few inches and slowly twist the torso from side to side (you should be turning your right elbow toward the left knee and the left elbow toward the right knee); Return the head to the ground and repeat.
5. Hip Curls (14 reps): Lie face up on a bench with hands behind head and clutching the edge of the bench; Place feet straight out so body is in a prone position; Raise legs by flexing the hips and knees until the thighs are just past perpendicular to the torso; Return legs away from the body until hips and knees are extended. Repeat motion.
6. Jack Knifes (10 reps): Lie face up on the floor with arms straight out (on the floor) reaching away from the body; Straighten the legs and keep toes pointed upwards so entire body is resting on the floor; Raise the shoulders in an attempt to touch the toes while simultaneously lifting the buttocks slightly off the floor; As you lower the shoulders to the floor, drop the legs to the floor at the same time; Repeat the motion as soon as the arms and the legs reach the floor.
7. Reverse trunk twists (20 reps): Lie face up with legs extended and arms straight out at sides. Raise legs perpendicular to floor. Slowly lower feet to right side (feet together, legs straight, muscles tight) until feet are a few inches from the floor. Return to starting position and repeat to left side. One motion to teach side is a rep.
8. Abdominal Crunches (20 reps): Lie face up on the floor with fingers clenched behind the head; Bend the knees slightly while keeping feet flat on the floor; Slowly allow shoulders to raise a few inches off the floor without using the back or pulling on the head with your hands; Return head to the floor and repeat.
9. Jack Knifes (10 reps): Follow previous instructions.
10. Sit-ups with weight on chest (16 reps): Lie face up on the floor with knees slightly bent and hands clenched around weight on the chest; Raise shoulders upward towards the knees while reaching as far as possible; Pause briefly and lower body to starting position: Repeat.
11. Abdominal Crunches (15 reps): Follow previous instructions.
12. Jack Knifes (10 reps): Follow previous instructions.
13. Twisted sit-ups (16 reps): Lie face up, fingers interlocked behind the head. Bring knees toward chest and lift shoulder blades. Straighten left leg to 45 degrees while bringing left elbow toward right knee; Switch sides, bringing right elbow toward left knee. Alternate in a pedaling motion, as if riding a bicycle.
14. Abdominal Crunches (12 reps): Follow previous instructions.
15. Fixed Feet, Twisted Sit-ups (20 reps): Sit down in the sit-up position (fingers laced behind the head and knees slightly bent); Slowly raise the shoulders a few inches off the ground and twist the upper body to the right (you should be trying to touch the left elbow to the right knee); Pause briefly and lower the body back to the starting position; Slowly raise shoulders a few inches off the ground and twist upper body to the left (the right elbow should be trying to touch the left knee this time); Pause briefly and lower the body back to the starting position; Repeat movement and consider one movement to the left and one movement to the right to be one complete set.
16. Abdominal Crunches (10 reps): Follow previous instructions.
17. Jack Knifes (12 reps): Follow previous instructions." |
In 7 minutes 10/27/2009 4:32:03 PM |
dharney All American 4445 Posts user info edit post |
damn that's intense
i usually do 2-3 sets of ab work each time i go to the gym, but it's not enough
on saturday i vowed to do 15min of ab work
that 2-3 sets i usually do was done within like 2min.....ugh
so the other 13 i just kept on doing shit, you can see what i did above
my stomach muscles are still a little tight today, and this was on saturday, so ya, i'm definitely going to throw in more ab work into my routine now 10/27/2009 4:35:06 PM |
porcha All American 5286 Posts user info edit post |
Quote : | "Snatches are tough for me. I can "muscle up" more weight than I can properly snatch. Watching some Olympic lifters do it is amazing...Those guys only lift the bar slightly higher than their stomach, but they are so efficient at dropping under the bar they can throw up huge amounts of weight. I need to work on those again." |
yea, I was afraid of the whole OH squat concept, similar reason why I don't like a traditional clean and prefer a power clean, I just don't like performing a full front squat too, although I'm really not doing 300lbs like the Olympians so a front squat isn't necessary, yet
I've tried doing OH squats, for some reason, the movement just feels very injury imminent, so I've stayed away from it. I'm making a video for a contest tomorrow and I'll be attempting a 135lb snatch on film, along with some 185lb power clean & jerks, looking forward to see how terrible my form is
DO WORK
10/27/2009 4:39:18 PM |
jbrick83 All American 23447 Posts user info edit post |
Quote : | "How aggressive are yalls ab routines ?" |
I feel like my ab routine is pretty intense. I treat it like every other muscle when I work out and do it once a week.
I do abs on chest day and rotate the exercises. I'd say about 80% of the ab stuff I do works my obliques (side to side or "crossing over" movements) because I feel like they don't get worked in most ab exercises, and if you're working obliques, you're working your the rest of your abs as well...so it's a two birds with one stone kinda thing. My abs stay sore for at least two days after I work them. And when it stops doing that, then I'll add an exercise or switch out what I think might be an "easier" exercise for a tougher one.
Oh...and I did back and shoulders and about 20 minutes of cardio today. My calf muscle is still fucking with me, so I did a 5 minute bike and 15 minute elliptical. I gotta rest this calf up so I can get back to some consistent running.
[Edited on October 27, 2009 at 5:58 PM. Reason : .]10/27/2009 5:56:10 PM |
PackMan92 All American 8284 Posts user info edit post |
Yesterday[/] Weighted Chin-Ups Pull-Ups BB Press DB Press
Kettlebell Conditioning Circuit
[u]Today Overhead Squats Front Squats Dips Romanian Deadlifts
Foam Rolled/Stretched 10/27/2009 7:46:32 PM |
arcgreek All American 26690 Posts user info edit post |
Quote : | "I have read explanations and notes on proper form, but I can read those all day and not actually be sure if I'm doing it right, and I want to actually be sure so I don't end up hurting myself. If anyone wants to meet up with me sometime (I live in Cary) and tell me what's up I would love that. I'll buy you dinner or something." |
you can video, and analyze your form from a 3rd party perspective. You could also post or pm it to those in this thread for critique as well.10/27/2009 10:49:37 PM |
dharney All American 4445 Posts user info edit post |
exhausted!
warmup 15min treadmill
Seated Leg Press: 3x20x175,175,190 Deadlifts: 3x12,12,15x50 Step Ups: 3x12,12,15x50 Lunges: 3x12,12,15x50 ea. leg Xball Crunches: 3x15 Leg Extensions: 2x12,12,15x90,90,105 Bent rows: 2x12,12,15x50 Dip n Press: 2x12,12,15x50 Standing Rows: 2x12,12,15x50 Curls: 2x12,12x15x50 Xball Leg Lifts: 2x12,12xea leg 10/28/2009 12:21:30 AM |
Skack All American 31140 Posts user info edit post |
That's exactly what I was talking about! They just snatch the bar up a little bit and then drop under it like lightning. Tons o' skill in a good snatch (giggity).
As for OH Squats...I don't really like them, but I can see where they are important. I usually use 75lbs as a "mid-weight" OH squat and I'd be doing 10-20 reps for 3-4 sets at that weight. I don't try to go heavy in an OH squat. My core and stabilizing muscles just aren't there so I go for reps instead of weight.
I didn't do squats at all for a few months because of an injury and I recently started doing them again. I have found that I lost tons of wrist and elbow flexibility that is required for proper front squats. In short, my wrists hurt like a motherfucker every time I do them. It'll get better after a few weeks as long as I stay injury free.
10/28/2009 12:49:32 AM |