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2/27/2008 10:04:42 PM

participated in the group fitness challenge and taught a 20-minute cardioboxing segment

then taught cardio combo (cardio + light weight training)

2/27/2008 10:10:27 PM

ran 6.5 miles

2/27/2008 10:11:02 PM

20 mins of weighted abs, 40 mins of swimming

2/27/2008 10:11:03 PM

i worked out twice today it seems my funk of laziness might actually be coming to an end (thank God)

2/27/2008 10:21:28 PM

FINALLY feeling well enough to work out - can't wait to hit the gym tomorrow. it's been a week.. yikes

2/27/2008 10:37:27 PM

Ok, the gym I part-time at had a weight/body fat loss competition. For members it was based on weight and employees were based on body fat. The competition lasted 8 weeks, Jan 4 - Feb 29.

The last time I had my body composition measured I was at 9-10%, in early 2007. From that point until the beginning of this year, I did nothing specific to target fat loss. Here's my numbers, I was really surprised at the initial weigh in and quite pleased at the end results. The riding season is looking like it will be a good one.

Jan 4 weighed in at 169lbs and 6.5% bf

Feb 29 weighed in at 158.7 and 5.7%

Both weigh ins were on certified scales and the body composition was done by submersion test

holla

3/1/2008 5:34:15 PM

i really should go to the gym....


i'm not a fatty anymore for the most part....but i am, and always have been, pretty fluffy....


even when i worked out like crazy I was still curvy as hell

3/1/2008 6:36:52 PM

yesterday

Crossfit warmup:

3x10 pull-ups, 3x10 sit-ups, 3x10 dips, 3x10 back extension, all performed as a circuit

Crossfit WoD: 5x3 squats

follow-on leg work:

3 sets lying leg curls

3 sets leg extensions

4 sets standing calf raises

(would've done more, but didn't feel good from a bad episode of airsickness earlier in the day. the same affliction kept me from working out altogether the day before.)

3/2/2008 2:36:04 AM

played some tennis today.


and drank light beer.

3/2/2008 2:38:02 AM

today


100 pull-ups (kipped most of them, since I was going for max speed)
100 sit-ups
100 push-ups
100 bodyweight squats

all performed sequentially and for max speed (took 27 minutes...mostly in the pull-ups. i should've pushed the pace more, though)


5 sets seated chest press (shoulder was bad enough today to completely rule out freeweight work)

5 sets pec flyes

3 more sets seated chest press

3/2/2008 2:38:47 AM

i'm about to smoke an ultra light cig


nahhhhh but in all seriousness, i'm starting back soon

3/2/2008 2:40:50 AM

lmao at theduke using two serparate posts.

[Edited on March 2, 2008 at 2:43 AM. Reason : .]

3/2/2008 2:43:10 AM

lol

3/2/2008 2:45:15 AM

cardio and weights at my new gym (lifetime fitness ftw)

anyone else a lifetime fitness member??

3/2/2008 3:01:03 AM

^^^ i try to use this thread as my workout log

i mean, i doubt most people actually read most of the posts, anyway


i need to go pick up a notebook to use

3/2/2008 3:04:26 AM

i haven't done 100 pull ups in my life

3/2/2008 3:05:04 AM

2 posts instead of 1 =/= workout.

3/2/2008 3:08:32 AM

skiied for about 5-6 hours

3/3/2008 12:43:02 AM

played 2-3 hours of flag footbal. alot of stop and go running. twas good.

played basketball on friday. perhaps tomorrow also along with some gym sessions

3/3/2008 1:01:00 AM

i walked around campus a little bit

worked out my index finger at the ATM

contemplated that dude's suicide at Dabney a while back

3/3/2008 1:02:37 AM

warm up of oh squats, dips, pullups, back extensions, sit ups

deads
back squats
bench

some more pullups

3/3/2008 2:13:39 AM

2 hrs of bball

3/3/2008 2:38:56 AM

Quote :

"cardio and weights at my new gym (lifetime fitness ftw) anyone else a lifetime fitness member??"

A guy I work with just joined up with them, he seems to like it a lot.

3/3/2008 3:06:54 AM

crossfit WoD:

circuits of benchpress (185 lbs), deadlift (225-275 lbs), and cleans (115-135 lbs) for 10-9-8-7-6-5-4-3-2-1 reps

then did 3 sets of seated ab machine (15-12-8 reps)



left for several hours to go flying


came back and did a back workout:

4 sets (worked as a circuit, but not especially fast) of lat pulls, seated low rows, and T-bar row. 10 reps each set.

4 sets on close grip lat pulls (10-8-6-4 reps)

3/4/2008 12:49:28 AM

shoulder workout (cut short due to shoulder soreness)

alternating sets of side dumbell raises and front dumbell raises (3 sets each)

one set front squat-->military press

4 sets upright barbell rows

4 sets shrugs



then did 3 sets seated ab machine

3/5/2008 12:41:50 AM

today...i took a nap my legs still hurt from yesterday!!

3/5/2008 12:49:50 AM

Today was going to be running, but it was raining cats and dogs, and i've got some serious DOMs (coming back after food poisoning took me out last week).

I ended up foam rolling, stretching, and I'm about to do some bodyweight active recovery junk, more stretching, and more foam rolling.

3/5/2008 12:55:48 AM

yesterday - cleaned the equipment in the aerobics studios

today - teaching pilates, teaching the warm-up at a fun run, then cleaning the equipment in the yoga studio

3/5/2008 8:24:22 AM

ooo fun

3/5/2008 8:30:44 AM

I worked shoulders yesterday:

6 sets seated overhead press - 85lbs (smith machine)
6 sets front raises - 20lbs (dumbbells)
4 sets shrugs - 165lbs (smith machine)
4 sets upright row - 75lbs (barbell)
4 sets lateral raises - 20lbs (dumbbells)

I got this workout from this month's Muscular Development magazine-- its the first time I've done it with these weights on these machines and in this order and I must say that I am actually pretty sore this morning >8)

3/5/2008 8:56:27 AM

why the hell are you using the smith machine?

3/5/2008 2:31:55 PM

^why the fuck do you just shit on everyone's weight training routine all the time? Believe it or not, there are reasons for using the smith machine ya know.

Did shoulders:

4 sets overhead press
4 sets dumbbell lat raise
4 sets incline front raise
3 sets arnold press
3 sets upright row
3 sets plate raise

[Edited on March 5, 2008 at 2:47 PM. Reason : .]

3/5/2008 2:44:48 PM

3 miles on treadmill and crunches at lunch

3/5/2008 2:55:13 PM

ran lake johnston and then ran a bunch of stairs for an hour

fucking TIRED

3/5/2008 2:56:47 PM

mrleboski, the only legitimate reasons i can think of are as a coat rack and for bodyweight rows.

3/5/2008 3:26:16 PM

Let people fucking work out man. It's awesome that you're a superior being when it comes to weight training and all, but maybe some of these people dont' have the same goals as you.

also, I had a shoulder injury and had to use the smith for pressing movements after I first recovered

and, if you're doing heavy military press, there's far less strain. Just saying

3/5/2008 3:53:22 PM

I failed my PRT today Scored well in curl-ups and push-ups, damn flu must have fucked up my lungs cause I just couldn't run worth shit today.

3/5/2008 5:16:29 PM

The smith machine is even worse for you if you have a prior injury

3/5/2008 8:48:06 PM

played alil bball after Miltons to make myself feel better.

3/5/2008 9:36:16 PM

i lifted weights

huuuuuu!

3/5/2008 9:37:42 PM

Arcgreek

I got the idea to use smith machine for my shoulder workouts from books/articles written by Arnold, Jay Cutler and Iris Kyle to name a few...

I'm curious what your shoulder workout looks like though... What do you do? What do you recommend for someone who wants to do heavy overhead press who works out alone (ie: no spotter on hand) instead of the smith machine?

3/5/2008 9:44:35 PM

I generally don't do a "shoulder workout" as I don't do bodypart splits.

military press, push press, push jerk, clean and press/jerk, snatching, overhead squats, and weighted handstandpushups are generally what makes my overhead work go round.

For higher weights, i generally use bumper plates or the rack (where applicable).


Oh, and lately i've started doing unilateral junk like bent presses and one armed snatches (both w/ barbells and insanely fun).

3/5/2008 10:06:50 PM

argreek cracks me up ! Dude, chill out , your not at a TESTOSTERONE or BODYBUILDING forum.

3/5/2008 10:12:30 PM

haha I gets me jollies

I've only posted once on test. I generally stick to the articles there. There is some decent stuff, but you have to sift through the shitstorm of product placement.

3/5/2008 10:18:22 PM

How many years have you been lifting?

3/5/2008 10:19:22 PM

I lifted in hs. then, I drank my silly first few years of college. I started lifting again in 03 or 04 ? in a weighlifting class. Sometime shortly after I started reading about training and what, not.

[Edited on March 5, 2008 at 10:30 PM. Reason : 03 i'm pretty sure]

3/5/2008 10:25:54 PM

Arcgreek
So basically you don't do bodybuilding splits and none of your workouts involve smith. You forgot to recommend what I use instead of the smith machine.... but, you didn't forget to critique my use of the smith machine in the first place. So what gives? If you don't work shoulders don't be critical of someone else's shoulder workout, especially since you have nothing better to add to it =p

3/5/2008 10:32:56 PM

my advise it do the same shit in the rack or standing w/out one by cleaning the weight to your shoulders or deadlifting/hacksquatting (for your shrugs). I suppose you could use the rack for shrugs, but that would be a fairly wastefull use for it.

Hell there is even a seated barbell overhead press bench/rack at most gyms. But, standing>seated.


And I "work my shoulders."



[Edited on March 5, 2008 at 10:44 PM. Reason : ]

3/5/2008 10:40:37 PM

yo argreek watch out. Its whoever has the biggest e-muscles that wins over here.

3/5/2008 10:48:54 PM