Chest

10min Cardio
10min Dynamic Stretching

3x8x205 Flat Bench
3x15x40 Flat DB Flies
3x5x225 Incline Bench
3x15x35 Incline DB Flies
3x5x225 Decline Bench
3x15x35 Decline DB Flies

10min Core Work
10min Static Stretching

PM Water Polo w/ Quinn, swimming is hard!

1/19/2010 10:55:24 PM

20 flights of stairs

1/19/2010 10:56:40 PM

water polo is

1/19/2010 11:04:13 PM

1 mile run, elliptical, begonias' below-the-belt class

love my new gym

1/19/2010 11:15:59 PM

I hate elliptical machines. Even when cranked up I don't feel like I get too much of a workout.

Stair-climbers are where it's at machine-wise.

1/19/2010 11:26:39 PM

I can't figure out if I'm getting a real workout on them either. I did an hour tonight and was pretty slack on the first 30 minutes, but the calorie meter on the machine claimed I burned 1420 or so. No way that's true, but I'd take 2/3 and be pretty happy. I mean, I push myself pretty hard sometimes, but I just don't believe it's that much better than jogging or riding a bike.

[Edited on January 19, 2010 at 11:55 PM. Reason : l]

1/19/2010 11:50:05 PM

yeah I'd pick stairs over eliptical.
the stairs work your core, butt, love handles too if done right :-)

1/20/2010 12:09:00 AM

I have found that I can get a little burn in my quads if I lean onto my heels while on the elliptical rather than staying on the balls of my feet the whole time. I'll usually do 1 out of every 5 minutes this way. The next day I'll feel about like I did a 4x15 set of non-weighted lunges or something.

1/20/2010 12:27:21 AM

This morning:
Ran 4 miles
15 minutes of abs/shoulders

This evening:
An hour or two of tennis w/friends

1/20/2010 10:22:48 AM

Bikram tonight - I don't care if I feel like shit right now, I'm going!

1/20/2010 10:24:30 AM

Bikram always makes me feel better. It's so relaxing.

1/20/2010 10:24:50 AM

haha relaxing is not really the word that i would choose for it - but my skin always feels amazing afterwards

1/20/2010 10:25:18 AM

Well, not during. But I'm totally relaxed afterward. And I crave water. It's such a great workout.

1/20/2010 10:33:55 AM

I remember one time I did Bikram and then went for a run, thinking I would completely stretched and would have a good run.

Did not happen, legs felt like j-e-l-l-o.

1/20/2010 10:48:12 AM

begonias convinced me to do the 70 min spin class with her on Sunday

and I've never been to a spin class

I'm a little nervous.

1/20/2010 10:49:54 AM

Spin classes are awesome. Your butt will most likely hurt after 70 minutes, but hopefully the teacher has you stand a good bit.

If you like it, you should try spin classes with shoes that clip in. Makes it a much better experience.

1/20/2010 10:51:24 AM

i got some damned sleep last night

1/20/2010 11:21:48 AM

Quote :

"I remember one time I did Bikram and then went for a run, thinking I would completely stretched and would have a good run."

holy shit - i could barely walk after bikram. between being flat out exhuasted and yea, jello legs.

1/20/2010 11:22:43 AM

treadwalls are fun, too bad the duke gym doesn't have one

1/20/2010 11:44:08 AM

Back

10min Cardio
10min Dynamic Stretching

3x5x405 Rack Pulls
3x5x185 Pendelay Rows
3x5xBW+20 Pull Ups
3x10x115 Good Mornings
3x10x130 CG Cable Rows
3x10x160 CG Pull Downs
3x15xBW Back Extensions
3x15x75 Bent Rows
3x15x65 CG Straight Arm Pull Downs

10min Core Work
10min Static Stretching

1/20/2010 12:08:00 PM

5 mile run.

Push ups and sit ups. Might go again before dinner. Gotta prep for that Krispy Kreme Challenge.

1/20/2010 12:38:34 PM

5k road run, then walked to and back from the grocery store, probably another 5k.

Probably going to hit the elliptical tonight before work for an hour or so.

1/20/2010 12:39:36 PM

^2 shouldn't you be going after dinner then?

[Edited on January 20, 2010 at 12:39 PM. Reason : f]

1/20/2010 12:39:39 PM

So far today, I've bouldered.

I'm about to go swim a 1000. Then I will do back and bi's in weight training. I may possibly run after all that if our meeting goes well.

1/20/2010 12:47:33 PM

early morning workouts.....yikes



treadmill 10min warmup

decline bench warmup: 1x10x135

decline bench: 3x8x165, 185, 195
xball dumbbell presses: 3x10x45
bench: 2x8x155, 165, 1x12x135
dumbbell skullcrushers: 3x12x15
cable pullovers: 1x12x20
cable pulldowns: 1x12x35
cable lower abs thingy: 2x12x35
20 pushups
raised leg oblique twists: 1x20x each side.

1/20/2010 1:00:09 PM

last night was chest, arms, and a 2 mile jog.

1/20/2010 1:29:04 PM

i ran all the way around lake johnson.....10 minutes faster than on monday

1/20/2010 5:55:33 PM

spin class

1/20/2010 6:07:45 PM

nada

I was dealing w/ a shithead lady that tried to pull a hit and run on me, and the police for most of the afternoon.

1/20/2010 8:15:50 PM

spin

1/20/2010 8:55:21 PM

just ate a pint of chubby hubby

1/20/2010 8:56:27 PM

5 mile run.

1/20/2010 9:01:36 PM

Just got done with Bikram.

Did better than last week AND my flexibilty is returning so fast

1/20/2010 9:45:41 PM

volleyball

1/20/2010 11:38:54 PM

Spin class last night, felt like absolute jello afterward. It was awesome.

1/21/2010 8:55:19 AM

I think tonight I'm going to do mat pilates before puppy class

1/21/2010 8:56:07 AM

5-mile run
15 minutes of squats and lunges
15 minutes of arms and abs

1/21/2010 9:19:25 AM

^^Did you do spin last night? How did you like it?

1/21/2010 9:46:29 AM

Rest Day
20min cardio
30min random abs/forearms/hips/grip strength stuff

1/21/2010 10:19:47 AM

^2 Not yet, I go on Sunday w/ begonias

I'm sure I'll truly be able to understand the phrase "her legs are like buttah, like 2 sticks of buttah" afterwards

1/21/2010 10:37:46 AM

Anyone have a good sprint workout? Need to incorporate some speedwork into my routine.

1/21/2010 11:40:23 AM

ask pancakemouse, if he still gets on here

he went to Beijing in 2008 as an alternate

1/21/2010 12:03:03 PM

an alternate...sprinter? What events? That's incredibly impressive.

1/21/2010 12:39:36 PM

he's an olympic caliber triathlete

yah, very impressive

1/21/2010 12:40:50 PM

shit, that's incredible. damn my genetics.

1/21/2010 12:51:12 PM

250 free moderate
50 kick
100 im moderate
100 build
187/200 (someone gets a half length lead and tries to hold it)

30x100 on a 2:00 with 1:05-1:15 target pace (extra rest) (i did 1 1:04 a few under 1:10 and the rest between 1:10 and 1:15 for the most part)

3700 yards

(total for week is 8065 yards so far, this will increase a lot when i start going to 5+ practices a week (8 max))

Quote :

" Swim Sprint 8 Workout #1 8 sets 75 yds. moderate free style on 1:30 50 yds. free, build the tempo on 1:00 25 yds. free, sprint on :30 Swim Workout #2 This set is done in a 25 yard pool with swim fins on. One set consists of the following: a 25 yd. underwater kick and a 25 yd swim sprint (total of 50 yds.) on 1:10. a 50 yd. easy swim (with fins) on 1:10. Repeat the above set seven more times, progressively getting faster on the 25 yd. swim sprint. In addition to the two previous Sprint 8's, I am sending a couple more along with variations which allow for different skill levels. Swim Workout #3 Bill calls this workout the"Double Descend" series. (A) Basic version: 75 yds. easy freestyle on 2:00 3 x 25 yds freestyle on :40 begin at moderate pace and descend 1 to 3. Don't start out too fast or you won't be able to properly "double descend". 75 yds. easy freestyle on 2:00 3 x 25 yds freestyle on :40 these 3 are swum faster than the first three i.e., #4 faster that #1, #5 faster than #2, and #6 faster than #3. 75 yds. easy freestyle on 2:00 3 x 25 yds freestyle on :40 these 3 are swum faster than the previous three, with #7 faster than #4, etc. 75 yds. easy freestyle on 2:00 3 x 25 yds freestyle on :40 these 3 are swum faster than the previous three, with #10 faster than #7, etc. (B) Intermediate version: Same as above but the easy freestyles are 125 yds. on 2:30 and the 3 x 25 yds. are 1 breaststroke, 1 backstroke, and 1 butterfly. Within the set of 3, the back is swum faster than the breast and the fly faster than the back. Again, each successive set of breast, back and fly is faster than the previous set. Can substitute free for fly if not a reasonable butterflyer. (C) Advanced version: Same theory as (B) except the easy freestyles are 200 yds. on 3:30 followed by 3 x 50 yds. on 1:10. The 50's can be all freestyle or one each of breast,back and fly. 4. The "Breathe Down" series. A good anaerobic set. (A) Basic 8 x 25 yds. free on 1:00 with following breathing pattern: #1 take 7 breaths #2 take 6 breaths #3 take 5 breaths #4 take 4 breaths #5 take 3 breaths #6 take 2 breaths #7 take 1 breath #8 zero breaths (B) Intermediate - on 1:00 8 x 25 yds., odd numbers are swum freestyle and even numbers are fly: #1 - free in 3 breaths #2 - fly in 3 breaths #3 - free in 2 breaths #4 - fly in 2 breaths #5 - free in 1 breath #6 - fly in 1 breath #7 - free in zero breaths #8 - fly in zero breaths (C) Advanced - on 1:00 8 x 25 yds., odd numbers are swum freestyle and even numbers are fly. Do all eight without breathing. Important to have a good warm-up and perhaps do a few "breathe downs" to get acclimated before doing this set."

there's a sprint workout(s) for you!@

1/21/2010 1:04:11 PM

Nice, where's that from?

1/21/2010 1:27:20 PM

Hmmm, to clarify, a sprint (running) workout.

I'm not a good enough swimmer to use a sprint (swimming) workout, yet.

1/21/2010 1:38:10 PM

Light day:

Front Squat: 195 3x3
Over Head squat: 85 2x5

DB bench press: 80lbers 3x10

Cable row: 135 3x10

DB One Armed Snatches 60lbs 5x3 (each arm)

BB One armed Snatch Practice 45lbs 2x5

1/21/2010 1:53:59 PM

1/21/2010 9:32:39 PM