LimpyNuts All American 16859 Posts user info edit post |
110 10/31/2009 7:26:13 PM |
EMCE balls deep 89759 Posts user info edit post |
10/31/2009 9:35:17 PM |
porcha All American 5286 Posts user info edit post |
ah, what a day...wore my vikings hat the entire workout, looked awesome!
Traps/Arms
The Warm Up 10min Cardio 10min Dynamic Stretching
The Workout 1x14x175 Power Cleans 3x10x365 Haney Shrugs 1x18x115 Snatches
1x18x250 Floor Press 3x10x80 V-Bar Push Downs 1x18x105 Incline Skullcrushers
1x18x50 Pinwheel Curls 3x10x25 Spiderman Curls 1x18x85 Preacher Curls
Bulking time! 11/1/2009 1:05:44 PM |
Wadhead1 Duke is puke 20897 Posts user info edit post |
Think I'm going to go run. Probably only 3 miles or so. 11/1/2009 1:43:05 PM |
dharney All American 4445 Posts user info edit post |
kind of a light day for me
warmup: barbell fast presses: 2x15x60 dumbbell Presses: 2x10x45,50 dumbbell Flies:2x12x25 dumbbell skullcrushers: 2x12x17.5 dumbbell curls: 1x10x25
treadmill: 1mile-9min (decent pace for me) then 0.5mi slow jog
abs: 15min
Cooldown: 0.5mi inclined walk 11/1/2009 1:50:38 PM |
porcha All American 5286 Posts user info edit post |
Chest/Back/Shoulders
The Warm Up 45min Bike to School 15min Dynamic Stretching
The Workout 1x17x235 Incline Bench 3x10x45 Incline Flies 1x18x225 Flat Bench
1x18x235 Yates Rows 3x10x75 Straight Arm Pull Downs 1x18x180 CG Lat Pull Downs
1x18x180 Military Press 3x10x15 Seated Lateral Raises 1x18x55 Supine Front Raises
The Cool Down 10min Static Stretching 45min Bike Home
11/2/2009 2:17:26 PM |
alibaby All American 8217 Posts user info edit post |
i really need to be more serious about crosstraining. swimming 1x week isn't helping me any. has anyone ever gone to the box-2b-fit classes?
ooh i forgot that we might do the nog run tonight!
[Edited on November 2, 2009 at 2:29 PM. Reason : ] 11/2/2009 2:23:12 PM |
PackMan92 All American 8284 Posts user info edit post |
FREE training sessions for anyone interested/wanting help or direction
http://www.thewolfweb.com/message_topic.aspx?topic=580349 11/2/2009 2:43:52 PM |
arcgreek All American 26690 Posts user info edit post |
some raleigh people were asking about deadlift form.... TAKE HIM UP 11/2/2009 2:50:22 PM |
arcgreek All American 26690 Posts user info edit post |
ring work today, later and then probably working on being able to run again 11/2/2009 2:52:02 PM |
PackMan92 All American 8284 Posts user info edit post |
Weighted Chin-Ups +85x5/5/5/5/4
Strict Pull-Up BWx12 Kipping Pull-Up BWx21
Press 120x5/4/4 Seated Arnolds 45x10/10/10
no time for KB work today 11/2/2009 2:56:09 PM |
rwoody Save TWW 37605 Posts user info edit post |
run 1/3 mile 15 situps run 2/3 mile 15 situps run 2/3 mile 15 situps run 2/3 mile 15 situps run 2/3 mile 15 situps run 1/3 mile
took about 34 min 11/2/2009 9:57:48 PM |
LunaK LOSER :( 23634 Posts user info edit post |
Did the stationary bike for about an hour - muscle in my calf seems to be responding pretty decently 11/2/2009 10:01:20 PM |
Kiwi All American 38546 Posts user info edit post |
Elliptical! 11/2/2009 10:05:02 PM |
rwoody Save TWW 37605 Posts user info edit post |
very descriptive 11/2/2009 10:09:11 PM |
eleusis All American 24527 Posts user info edit post |
tried to do a leg workout, but ended up cutting it short due to feeling sick. I hope I'm experiencing allergies and not something else. 11/2/2009 10:12:37 PM |
begonias warning: not serious 19578 Posts user info edit post |
65min on treadmill 11/2/2009 10:37:31 PM |
Wadhead1 Duke is puke 20897 Posts user info edit post |
eeesh, I hate treadmills. Did a 3-mile run late last night in the cold, but it felt wonderful. 11/3/2009 12:33:24 PM |
NyM410 J-E-T-S 50085 Posts user info edit post |
Leg day. Squats, Press, Extension and Deads.
Got lazy on my last deadlift and rounded my back... hurts a bit now. 11/3/2009 12:56:58 PM |
twoozles All American 20735 Posts user info edit post |
40min run on the treadmill gah i need to do this more often. 11/3/2009 12:58:17 PM |
Slave Famous Become Wrath 34079 Posts user info edit post |
Getting ready to try to break 20 on my 5 K
Will he do it ?
Realistically, I'm probably not there quite yet, but we'll see 11/3/2009 12:58:40 PM |
porcha All American 5286 Posts user info edit post |
Legs
The Warm Up 10min Cardio 10min Dynamic Stretching
The Workout 1x17x345 Dead Lifts 1x17x175 Front Squats 1x18x70 Pull Throughs 1x18x15 plates Leg Press 3x10x160 Seated Hamstring Curls 3x10x220 Quad Extensions 3x10x305 Machine Adductors 3x10x305 Machine Abductors 2x20 Bosu Crunches 4x30sec Stomach Vacuums
The Cool Down 10min Static Stretching PM Basketball! 11/3/2009 1:49:37 PM |
lucyinthesky All American 11614 Posts user info edit post |
7 mile run on my lunch break 11/3/2009 1:55:49 PM |
CalledToArms All American 22025 Posts user info edit post |
going away lunch for a friend today at CiCi's Pizza I'll be working out extra hard tonight heh. 11/3/2009 2:21:33 PM |
Quinn All American 16417 Posts user info edit post |
One meal , even cicis, wont make any difference. Not that I am saying you shouldn't workout. 11/3/2009 2:37:37 PM |
twoozles All American 20735 Posts user info edit post |
yeah but in your mind it all evens out 11/3/2009 2:39:11 PM |
Quinn All American 16417 Posts user info edit post |
I struggle to mentally trick myself, lol. 11/3/2009 2:47:21 PM |
CalledToArms All American 22025 Posts user info edit post |
haha i know, i know. I eat pretty healthy on a regular basis these days so one trip to CiCi's won't kill me. I just felt really nasty after eating there. 11/3/2009 4:16:01 PM |
pilgrimshoes Suspended 63151 Posts user info edit post |
hey runner people, got a question
i started running consistently about 8 or so weeks ago, using a schedule i found online that was a couch potato->5k guide... it's worked well, but now i want to move up and beyond.
however, every run i take, it seems like a i completely just hit a wall somewhere between 2.75 - 3miles... just cruising at a 9:30-10 min pace depending on the hills of the route of the day.
been stuck here at this same pace/distance for like 3 weeks and dont seem to be going anywhere or being able to do longer at all.
it's like, just complete loss of all energy.
maybe i'm doing something wrong with dieting?
breakfast - oatmeal and a piece of fruit or yogurt, a banana, and some berries lunch - salad with lettuce, carrots, broccoli, tomatoes, walnuts, sometimes some left over grilled meat, yogurt, some fruit snack - almonds or fruit dinner - (most of the time) random steamed veggies, grilled/broiled turkey cutlets or fish
hydration doesnt seem to be an issue
it's frustrating and irritating.
i know you'll ask, but i dont do any strength training.. just dont really know what to do / how to do it. 11/3/2009 6:03:16 PM |
Slave Famous Become Wrath 34079 Posts user info edit post |
What times are your lunch and "snack" in relation to the time you typically run ?
If its too close beforehand, its a problem
and if its too long since, then that can be an issue as well
and try to find a way to work some kind of weights into your routine
Losing fat means nothing if you're not replacing it with lean muscle 11/3/2009 6:09:05 PM |
josephlava21 All American 2613 Posts user info edit post |
just got back from my run. Only ran 2 miles but I feel a lot better. 11/3/2009 6:09:12 PM |
pilgrimshoes Suspended 63151 Posts user info edit post |
^^hmm.. if at all, it's right before
ill much on something abt 430, and run when i get home from work about 530
like, today, ate an apple on the way out of work and ont he way home, got home, changed, went running. 11/3/2009 6:12:57 PM |
Tarun almost 11687 Posts user info edit post |
maybe you get tired working all day? try running in the mornings 11/3/2009 6:15:02 PM |
Slave Famous Become Wrath 34079 Posts user info edit post |
i would try eating your lunch later
Maybe try the apple at 11 and your lunch at 2:30 or so
If its been 5+ hours since your last signficant meal, it could cause a drop in energy
This is why lots of college teams have their team meals 2-3 hours before gametime 11/3/2009 6:20:00 PM |
BigHitSunday Dick Danger 51059 Posts user info edit post |
id recommend splitting meals no more than 3 waking hours apart 11/3/2009 6:20:52 PM |
Slave Famous Become Wrath 34079 Posts user info edit post |
Like he said
I eat at 9, 12, 3, 6, mafia 11/3/2009 6:22:12 PM |
BigHitSunday Dick Danger 51059 Posts user info edit post |
jus sayin i think 5 hours is a little long is all
i would be gnawing on grass at 4 hours honestly 11/3/2009 6:27:09 PM |
porcha All American 5286 Posts user info edit post |
@pilgrimshoes
what are your ultimate goals? to improve 5k time or just un-couch potato? you don't necessarily have to lift weights, running long distances doesn't utilize the same muscle fibers as weight training, sure, they'll compliment each other, but generally, if you want to improve endurance speed, you aren't going to want to implement a rigorous weight training program....although i wouldn't not lift weights
take marathon runners and 100m sprinters, both are lean from their diet exploits, one lifts weights, the other not so much, one is muscular, the other not so much, blah blah you can see where I'm going with this
as far as your diet, i can't say for certain, but I'd guesstimate you're not eating enough unless your portions are larger than I perceive...do you have any guess as to what calories you've been consuming and have you been maintaining body weight with this current activity level and caloric intake? For example, I'm 25, 6'1, 205lbs and I estimate my "maintenance" caloric intake to be 3000 cals/day. So for a healthy deficit, I cut with 2400 cals/day split over 6 meals. So in each ~400 cal/meal, I aim for
1 serving whole grains - 120-200 cals 1 serving lean protein - 100-120 cals 1 serving fruit or veggie - 20-100 cals 1/2 serving healthy fat - 65-100 cals
Now, I'm not perfect in any regards to achieving this in every meal, but for the most part, I achieve this breakdown and calorie range in my meals. Meal timing and what you eat isn't overtly important either, so there's no need to do as I do and eat 6x day, equal portions, whats more important is that you've created either a caloric deficit to lose weight or a caloric surplus to gain. I'm just ranting now, not sure how this relates to increasing 5K times, but perhaps if you keep the furnace stoked a bit more, you'll increase endurance? My 5K times were around 24-25min when I was in the sub 200s, now that I've increased LBM and decreased BF and am in the 200-210 range, my 5K time has dropped to 27-28min. Then again, I can't really say my increase in mass has reduced my speed, I definitely have skimped out on LISS cardio in favor of HIIT training.
/rant
[Edited on November 3, 2009 at 6:28 PM. Reason : .] 11/3/2009 6:27:33 PM |
BigHitSunday Dick Danger 51059 Posts user info edit post |
i dont know shit about all that caloric stuff though
just that as a weight loss and fatburn goal consistent feeding gives the body reason not to store fat and keeps the metabolism burning calories, so for my personal goals (hardcore weight loss independent of strength/endurance/etc training) meal timing and size has been important
[Edited on November 3, 2009 at 6:31 PM. Reason : g] 11/3/2009 6:30:06 PM |
pilgrimshoes Suspended 63151 Posts user info edit post |
i guess long term goals would be more geared towards endurance running.. it's more my style i think. i've always leaned more towards that type of activity through my life.
was thinking of setting a goal for a half marathon mid/late spring, but if i stay in this funk there's no shot.
as for overall caloric intake, porcha, you may be on to something. it's probably too low.
when i started running again, was clockin' in at 190 (i'm 5'10" with a mediumish build.. so pretty round), down to 180 now, but feel a lot better and body's looking better. Still got a lot of gut though, but it'll just take some time.
so I guess my main goals are cutting the gut off, not bulking up, and the aforementioned half.
as for the weight, the first 10 dropped almost immediately, but have been hovering at 180 for the last 6 weeks or so, with 3-4 runs / week..
i drink too much though, so caloric intake would fluctuate between 1500 cals and 2500 cals.... mostly due to fluctuations between zero beers and ten beers...
been cutting down on that significantly though, but mostly recently.
probably below a healthy deficit.
guess i need to reevaluate how i eat.
so if these are my goals, do you have a resource that you'd suggest for workout regimens?
thanks for your input guys 11/3/2009 6:54:16 PM |
ThePeter TWW CHAMPION 37709 Posts user info edit post |
For your weight, 1500 is far too low. You need the calories before the run to have energy and calories afterwards for your body to recover.
/mytwocents 11/3/2009 7:02:14 PM |
Slave Famous Become Wrath 34079 Posts user info edit post |
You need to lift in some capacity
Everyone I know who runs 10 miles and up does it
Its more important than you think
http://www.google.com/#hl=en&source=hp&fkt=1565&fsdt=7397&q=weight+training+for+distance+runners&aq=0&aqi=g5&oq=weight+training+for+dis&fp=b1cbbff37876d0fa
look at all the results
The problem with you, pilgrim, is that you're soft. You have a doughy core, and no matter how skinny you get, you're not going to firm up unless you add some resistance training. You will be skinny fat; you'll look Ok in clothes, but underneath will be a pasty mess of beer gut, bitch tits and sidefat that won't go away until you start lifting.
[Edited on November 3, 2009 at 7:07 PM. Reason : x] 11/3/2009 7:04:41 PM |
guitarzan Veteran 468 Posts user info edit post |
I swam 2000 yards in the pool doing some type of Fartlek exercises...easy, sprint, easy sprint, for example, every 25 yards. 11/3/2009 7:11:21 PM |
Wadhead1 Duke is puke 20897 Posts user info edit post |
Spin class and lifted weights 11/3/2009 8:31:01 PM |
rwoody Save TWW 37605 Posts user info edit post |
squats 5x5x135 11/3/2009 9:56:51 PM |
ThePeter TWW CHAMPION 37709 Posts user info edit post |
Flat Bench - Pyramid up to 195x5 and back down Incline Bench - 155x5x5 Dips - 10x3 Machine Chest Fly - 150 to 210x5x5
Nosebreakers - 60x10x5 Tricep Pushdowns - 48x7x3, 60x5x2
I think that was it. Good starting point for getting back in there full time now. 11/3/2009 10:20:05 PM |
Fareako Shitter Pilot 10238 Posts user info edit post |
Back and Tris 11/3/2009 10:25:56 PM |
dharney All American 4445 Posts user info edit post |
warmup 10min treadmill
bench: 4x8x135, 155, 165, 185, 1x12x95 incline dumbbell bench: 2x6x55, 1x12x45 combo: bosu pushups + hold: 3x8pushupsx30sec hold dumbbell skullcrushers: 3x12x15 dumbbell pullover: 1x25x35 Fixed Seated Bench: 3x10x90 Dumbbell Punches: 3x30sec x 10 Barbell Skullcrushers: 3x12x40
abs: oblique twists 1x15xeach side leg crunches: 1x20 11/3/2009 10:33:28 PM |
Arab13 Art Vandelay 45166 Posts user info edit post |
Quote : | "The problem with you, pilgrim, is that you're soft. You have a doughy core, and no matter how skinny you get, you're not going to firm up unless you add some resistance training. You will be skinny fat; you'll look Ok in clothes, but underneath will be a pasty mess of beer gut, bitch tits and sidefat that won't go away until you start lifting." |
lullz
didn't do shit today, tomorrow though, some gym time cardio.... dunno what exactly though, maybe some running? then a masters swim practice doing well there down to 2:25's /200 yards free in training (competition speed is probably about a 2:01 right now if i had to guess, we have a small scrimmage meet with Jordan HS coming up and I'll get a shot to see where I'm at there...)
i need to get more into running and biking, i'd be interested in doing some sprint triathlons (as i hate running more than 3 miles)11/3/2009 10:41:03 PM |
eleusis All American 24527 Posts user info edit post |
I'm losing weight at a steady pace, but my strength is slowly receding and I run out of energy towards the end of my workout. Today I felt completely gassed about 30 minutes in. I'm going to stick with the diet until I get to the BF% I want to be at before I worry about losing muscle mass, since I tend to gain it back really fast anyway. 11/3/2009 11:22:35 PM |