Biofreak70 All American 33197 Posts user info edit post |
last night I just did 30 minutes of cardio and some abs
tonight after my group meeting I'll do some back and bi's 10/28/2009 5:18:21 PM |
Quinn All American 16417 Posts user info edit post |
Quote : | "upon leaving my house, i was hit by a car, I'm fine, bikes fine, driver's fault...i dented his shit up pretty good, went on to the hood and everything, pretty exciting!" |
porcha is the man!!!!!!!!!!!10/28/2009 5:25:54 PM |
Sayer now with sarcasm 9841 Posts user info edit post |
ran lake johnson, then walked it 10/28/2009 5:26:26 PM |
God All American 28747 Posts user info edit post |
twoozles: this is why you're fat 10/28/2009 8:31:44 PM |
Wadhead1 Duke is puke 20897 Posts user info edit post |
Spin class 10/28/2009 8:36:56 PM |
crackmonkey All American 2496 Posts user info edit post |
Ran 4 miles and completed a pretty intense ab workout.
Why did God make me so sexy? 10/28/2009 8:42:44 PM |
rwoody Save TWW 37696 Posts user info edit post |
Deadlift 1-1-1-1-1-1-1 135-155-165-175-185-195-215 Previous PR: 175 a month ago 10/28/2009 9:27:15 PM |
dharney All American 4445 Posts user info edit post |
Warmup: 10min treadmill
Dumbbell Presses: 4x8x40, 55, 65, 75 Incline dumbbell presses: 3x8x40, 50, 60 Dumbbell Incline Flies: 3x8x30 EZ Bar skullcrushers: 3x12x40 Tricep Kickbacks: 3x12x20 Bench: 3x12x135 Cable Trio: 2x20x35 Front Cable Pulls Down Pulls Fly Pulls
abs: Xball crunches 2x20 Xball oblique twists: 1 minute 10/28/2009 9:39:43 PM |
Quinn All American 16417 Posts user info edit post |
Quote : | "i dented his shit up pretty good, went on to the hood and everything" |
And you people are talking about ab workouts!!!!!!!110/28/2009 9:47:44 PM |
rwoody Save TWW 37696 Posts user info edit post |
^^i meant to ask,
Quote : | "Deadlifts: 3x12,12,15x50" |
were those dumbbell deadlifts? If not, may i ask why you go so light?10/28/2009 9:49:03 PM |
arcgreek All American 26690 Posts user info edit post |
that 's pretty dope
Any injuries to you or your bike? 10/28/2009 9:50:06 PM |
LunaK LOSER :( 23634 Posts user info edit post |
Quote : | "upon leaving my house, i was hit by a car, I'm fine, bikes fine, driver's fault...i dented his shit up pretty good, went on to the hood and everything, pretty exciting!" |
lucky you're alright - some don't fair as well..... 10/28/2009 9:51:17 PM |
arcgreek All American 26690 Posts user info edit post |
i obviously can't read 10/28/2009 9:52:27 PM |
porcha All American 5286 Posts user info edit post |
yea, i also donated blood after arriving to campus, went to class, road home...probably not the smartest choices for the day....all & all good rest day...I need a helmet asap so I can start riding on the road...I was only sticking to sidewalks/paths from my place to campus...damn blind driveways will get you every time
filmed a video last night too for a company promotion...gonna win some freebies, I did some power cleans, power snatches, & jerks all while wearing my Kilt etc, also ate some king mackerel...video should be up by friday when I find time to edit it
Chest/Back/Shoulder
The Warm Up 10min Cardio 10min Dynamic Stretching
The Work Out 1x15x235 Incline Bench 3x10x45 Decline DB Flies 1x18x225 Decline Bench
1x18x200 Lat Pulldowns 3x10x70 Straight Arm Pulldowns 1x18x200 Low Cable Rows
1x18x65 DB Shoulder Press 3x10x25 Rear Delt DB Flies 1x18x55 Supine Front BB Raises
2x20 Bosu Crunches 4x30sec Stomach Vacuums
The Cool Down 10min Static Stretching PM Cardio? 10/29/2009 9:53:20 AM |
Arab13 Art Vandelay 45180 Posts user info edit post |
very little today, but yesterday was: 1km rowing (4:40) warm up, 1 set of 10-15 on each, bench press (125), leg press (150), row (125), leg curl (80), overhead press (80), hip adducter (50), calf extension (125), back extension (150), hip abducter (60), lateral arm raise (80), pull down (150), 20 straight leg lifts (hips off of pad), 20 curling sidways leg lifts, 25 incline (40 degrees) situps (lower back pain stopped me from doing more), 20 incline back raises (40 degrees (reverse)). 500 m rowing (3:48) cool down.
apple cup of water
swim practice: 200 free moderate 50 kick 100 IM 100 free easy, 100 build, 50 challenge kick, long 1800 yard progression set, (you go on a decreasing interval (:05) less each time, starting from 2:00, 1:55, etc, down to :10. and try to get as much distance done in that amount of time, did 150 (2:00), 150(1:55), 150(1:45), 125(1:40), 125(1:35), 125(1:30), 100(1:25), 100(1:20), 100(1:15), 100(1:10), 75(1:05), 75 (1:00), 75 (0:55), 75(0:50), 25 (0:45 reset time sync snafu), 50(0:40), 50 (0:35), 25(0:30), 25(0:25), 25(0:20), 25(0:15), and 25(0:10) (1800 yards?) all very much a pain in the ass. then 5x 200 on 3:30, i did these hard coming in on a 2:24, 2:30, 2:35, 3:00, and 2:32 with the rest being break. then 150 free easy, 50 kick, 37.5 elementary backstroke, 12.5 reverse free
it was a long day and i'm sore this morning 10/29/2009 10:23:28 AM |
lucyinthesky All American 11614 Posts user info edit post |
Ran 4 miles in 29 minutes
Yoga later 10/29/2009 10:30:43 AM |
God All American 28747 Posts user info edit post |
pfft... that's like 7:25 average YAAAAAAAAAAAWN
[Edited on October 29, 2009 at 10:32 AM. Reason : Actually it's 7:15] 10/29/2009 10:31:38 AM |
Wadhead1 Duke is puke 20897 Posts user info edit post |
Looks like you're getting pretty fast, how long can you sustain 7-7:15's?
I'm going to run today, can't decide between the following loops -4, 5, 7.5 10/29/2009 10:31:59 AM |
lucyinthesky All American 11614 Posts user info edit post |
I can only sustain that for 6 miles, tops, at the moment. I'm still streamlining my upper body (had gotten a little bulky with the trainer), so I should get gradually faster as I lose weight.
I can run slightly faster than that, but I like to cool down at 5.5 to 6 mph for the last half mile of any run.
My half-marathon pace is 7.5 mph, so about 8 minutes per mile. I definitely have to drop that to be able to run a 3:40 marathon in January. 10/29/2009 11:14:35 AM |
God All American 28747 Posts user info edit post |
I find if I run naked and barefoot with a completely waxed body I can shave about 2 minutes off my time. 10/29/2009 11:25:43 AM |
lucyinthesky All American 11614 Posts user info edit post |
I'd imagine running naked would make me faster just bc I wouldn't want police to catch up with me. 10/29/2009 11:32:04 AM |
God All American 28747 Posts user info edit post |
There was an article I read once about a woman who did a 5k at a nudist resort. The thing she was worried about the most was "everyone seeing everything jiggling." I figure that's no different than the spandex/jogbras that most people wear when running events anyway so........ 10/29/2009 11:34:14 AM |
lucyinthesky All American 11614 Posts user info edit post |
Yeah, but unsupported boobs flop around when running. I watched a bunch of people cross the finish line at this weekend's 5k and it was TERRIFYING to see some women running while wearing bras with absolutely no support. I thought they'd knock themselves out with their b3wbs. 10/29/2009 11:37:27 AM |
God All American 28747 Posts user info edit post |
yeah but my balls do that every time and you don't see ME complaining
[Edited on October 29, 2009 at 11:38 AM. Reason : men who guard the ass fort] 10/29/2009 11:38:23 AM |
lucyinthesky All American 11614 Posts user info edit post |
Yeah, but I can't see your balls and be repulsed by the sight of them while you run. It's uncomfortable to see someone run with a bad bra. It makes me want to take them bra shopping for something that fits. 10/29/2009 11:39:16 AM |
God All American 28747 Posts user info edit post |
clearly you haven't seen me run
I got my girlfriend an Enell for her birthday because I'm the greatest 10/29/2009 11:41:57 AM |
Wadhead1 Duke is puke 20897 Posts user info edit post |
^wait, you don't wear compression shorts? I find they help...greatly. 10/29/2009 4:27:35 PM |
God All American 28747 Posts user info edit post |
I run freely, baby 10/29/2009 4:32:32 PM |
scotieb24 Commish 11088 Posts user info edit post |
5k at lunch 10/29/2009 4:38:05 PM |
rwoody Save TWW 37696 Posts user info edit post |
Three rounds of: Run 800 meters 30 Back Extensions 30 Sit-ups
followed by cool down consisting of
10 minutes trying not to puke 5 minutes trying not to pass out 10/29/2009 9:14:37 PM |
begonias warning: not serious 19578 Posts user info edit post |
taught yoga
45min on treadmill 10/29/2009 10:03:43 PM |
Wadhead1 Duke is puke 20897 Posts user info edit post |
Ran 7.5 miles 10/29/2009 11:52:34 PM |
H8R wear sumthin tight 60155 Posts user info edit post |
1 hr. basketball game
2 hrs of volleyball 10/30/2009 12:14:34 AM |
Jeepman All American 5882 Posts user info edit post |
i did some jillian michaels work out [no homo] 10/30/2009 12:53:27 AM |
Wadhead1 Duke is puke 20897 Posts user info edit post |
i'd work jillian michaels out.
wait...eh i'll go with it. 10/30/2009 8:36:15 AM |
CalledToArms All American 22025 Posts user info edit post |
yesterday was chest and abs and jumping rope was my only cardio. Tonight is back, arms, and probably about a 2 miler.
[Edited on October 30, 2009 at 9:08 AM. Reason : ] 10/30/2009 9:07:44 AM |
NyM410 J-E-T-S 50085 Posts user info edit post |
I just did biceps/triceps and calves... still in the new workout soreness mode
And also was reminded how much I can't stand just running on a treadmill/elliptical and need something with a goal to do for cardio (basketball/tennis/laps). I spent about 15 mins on the elliptical, barely broke a sweat and was super bored. 10/30/2009 11:48:24 AM |
Slave Famous Become Wrath 34079 Posts user info edit post |
I put the bike in front of the TV and play a game of Madden or 2k
Before you know it, 45 minutes are gone and just just burned 500 calories
works for me 10/30/2009 11:50:00 AM |
NyM410 J-E-T-S 50085 Posts user info edit post |
I can run like around my neighborhood because there is a goal (to get home). I just can't stand the standing in place bullshit. I actually have no problem doing it if there is like a NBA game on or something because time flies. But just standing there watching CNN canned stories being re-run over and over is boring as hell. 10/30/2009 11:51:29 AM |
PackMan92 All American 8284 Posts user info edit post |
^why not mix it up and do some intervals first followed by 20 min moderate Incline Walking/jog or stepper
or: 3x1 mile run (rest 2-3 min between sets)
4x.25 mile run (rest 60 sec between sets)
this can be applied to a bunch of distances...IF I do cardio I don't even waste time with steady state/aka long and boring
Deadlifts 3x3 - 355lb Deadlifts again (15-12-9, w/1 min. between sets) - used 245lb
Foam Rolling
I'll get back in today or tomorrow (or both) and do some conditioning (box jumps, lunges, double unders, KB stuff, etc)
[Edited on October 30, 2009 at 12:52 PM. Reason : ] 10/30/2009 12:47:32 PM |
porcha All American 5286 Posts user info edit post |
really feeling aches & pains as of late, especially the front of my upper thigh, I suspect from the new muscles recruited heavily for the first time in a long time...haven't biked in 10+ years
lower back is feeling $texas though....i'm in need of 'joint' relief tonight
Legs
The Warm Up 10min Cardio 10min Dynamic Stretching
The Workout 1x18x15 plates Leg Press 1x17x345 Dead Lifts 1x16x175 Front Squats 1x18x145 Good Mornings 3x10x220 Quad Extensions 3x10x160 Lying Leg Curls 3x10x305 Machine Adductors 3x10x305 Machine Abductors 2x20x50 Oblique Crunches 2x20xBW Hanging Leg Raises
The Cool Down 10min Static Stretching No Cardio 10/30/2009 1:46:29 PM |
scotieb24 Commish 11088 Posts user info edit post |
5k at lunch 10/30/2009 1:53:14 PM |
FIVE O All American 1525 Posts user info edit post |
Last night - ran a mile, walked a mile. Trying to get back into shape after a month (or two or three) of not really doing anything. Going to try to start going to the gym every morning to run - intervals mainly. 10/30/2009 1:54:01 PM |
porcha All American 5286 Posts user info edit post |
http://www.youtube.com/watch?v=Ha41dCXuhLk 10/31/2009 10:09:46 AM |
Wadhead1 Duke is puke 20897 Posts user info edit post |
Hungover, but made it to two hour spin class. Only lasted for an hour and twenty minutes, but that was enough for about 32 miles on the bike. 10/31/2009 10:34:11 AM |
Joie begonias is my boo 22491 Posts user info edit post |
i'm totally a distance runner.
if i have my ipod i LOVE to get on the treadmill and just...run
mind you its at a slow pace (like 6 mph) but at my peak i was doing it for about 2 hours at any given time. now it seems im restricted to about 35ish minutes 10/31/2009 10:41:40 AM |
lucyinthesky All American 11614 Posts user info edit post |
Ran 6 miles yesterday, then danced all night
Ran 5 miles Wakeboarding this afternoon Dancing all night 10/31/2009 11:27:04 AM |
H8R wear sumthin tight 60155 Posts user info edit post |
^ & ^^ 10/31/2009 11:51:41 AM |
lucyinthesky All American 11614 Posts user info edit post |
10/31/2009 12:03:43 PM |
rwoody Save TWW 37696 Posts user info edit post |
wakeboarded 10/31/2009 6:00:37 PM |