I haven't slacked, lifting as normal.

Today was an off day.Bodyweight active recovery, foam rollin', and stretching tonight.


Actually I did put a sledge to use late this afternoon....that kind of counts.

3/14/2008 1:30:28 AM

I did arms today:


Tricep rope pushdowns (4 sets)
Alternating cable curls (4 sets)
Tricep extension machine (4 sets)
Bicep curl machine (4 sets)
Palm-up tricep extension (4 sets)

ran out of time for the 3rd bicep exercise...oh well.

3/14/2008 1:42:48 AM

i'm just training everything once a week. i'm alternating deads and power clean (i just can't leave out power clean) on pull days basically so i hit deads every other week - i also do romanian deads on leg day, but that's lighter and i keep it spaced out so legs don't impact pull day.

the main objective is to optimize it so it fits in the schedule and doing everything once a week over three days is easier to do. the secondary is just to build muscle, i probably will need to shift some things around if i get where i want to be and start trying to push the amounts i'm lifting up

3/14/2008 1:45:34 AM

drank less beer then normal

3/14/2008 1:56:56 AM

I started out with 20 mins on the treadmill

I did 4 sets of machine shoulder presses, then a mile on the bike, 4 sets of seated lateral raises, mile on the bike, and 3 sets of wrists curls.

Then I did another 20 mins on the treadmill.

3/15/2008 1:45:09 PM

I've actually started something new, the Royal Court workout, which I try to do about twice a day. It's just hindu squats to failure, hindu pushups to failure, and then a back bend/neck bridge to failure. It's pretty intense and doesn't take long, but I've really felt the impact.

3/15/2008 1:50:03 PM

legs last night

left knee was just a little sore, so didn't do squats


4 sets leg press
3 sets deadlift
3 sets leg extensions
3 sets leg curls
1 set calf raises (ran out of time)

3/15/2008 4:10:55 PM

20 mins on the treadmill, 4 sets of machine squats, mile on the bike, 4 sets of maching leg curls, mile on the bike, 4 sets of machine calf raises, 20 mins on the treadmill

3/16/2008 3:09:04 PM

yesterday I worked out in a different gym from my norm. No freespace and annoying as piss highschoolers......

So cf warmup

and backsquat, snatch grip deads, bench, and cable rows

3/16/2008 4:05:56 PM

ran the shamrock 5k in baltimore.

but then i drank about 12 beers afterwards.

3/16/2008 4:06:40 PM

oh, and I wore a green shirt

[Edited on March 16, 2008 at 4:08 PM. Reason : ]

3/16/2008 4:08:00 PM

Just doing some pushups.

3/16/2008 5:53:39 PM

same thing I do every Sunday

3/16/2008 8:01:39 PM

^^i think i might be doing that tonite

just got "perfect pushup" thing for off days and for after i do abs in the morning (need to get back in the habit of doing pushups every day)

3/16/2008 8:03:01 PM

yesterday--chest:

8 sets seated Nautilus chest press
4 sets Hammer Strength decline press
4 sets pec flyes

(I've always hated on machines, but at the moment I view them as a necessary evil because they hurt my shoulder less)

3/16/2008 8:59:30 PM

today--back


Crossfit warm up: 3 times through a circuit of decline sit-ups, 20-lb squat-thrusts, push-ups, back extensions, dips.

then did the XFit WoD: as many sets as possible in 20 minutes of run 400m, then max set of pull-ups (I got seven sets with a little time to spare...pull-ups were dead hang, ranging from 20 down to 8 reps by the end).


then did a real back workout:

6 sets lat pulls
4 sets seated low rows
4 sets close grip lat pulls
3 sets T-bar row

3/16/2008 9:22:39 PM

5 Sets Overhead Press
3 Sets Dips
4 Sets Upright Rows
6 Sets Dumbell Curls
3 Sets Lateral Raises
4 Sets Cable Press
4 Sets Cable Curls

3/18/2008 4:44:19 PM

I need to get an adjustable incline bench so that I can do a more complete workout in my garage. Since the weather has gotten nicer, I really want to start lifting at home.

Tonight I'm going to do some HIIT training on the treadmill.

3/19/2008 11:07:57 AM

Bikram Yoga--90 minutes doing yoga in a sauna-like room.

3/19/2008 12:44:38 PM

I'm trying to convince my parents (short drive for me) that it would also benefit them, to let me clean the garage out and put a gym in. I'm thinking a craigslist rack, craigslist adjustable bench, good oly bar, bumper plates from wright rubber, and a dick's oly weight set (w/another bar).

I'd have to get some rubber mats and build a plateform.

They've already got a rower and stationary bike.

This would allow me to workout w/ my youngest brother (still in hs) and my dad has expressed interest in lifting again.

3/19/2008 1:50:05 PM

nothing I'm lazy today...but it's my vacation, can't I be lazy for just one day?

tomorrow I'm going to the Y though

3/19/2008 1:51:41 PM

i plan to go running tonight.

this whole fucked up wrist thing is keeping me from doing almost any weights

3/19/2008 1:57:30 PM

Ran for a bit.

3/19/2008 5:59:20 PM

im fixin to do some pushups and situps but i dont know if i can get out of my chair

3/19/2008 6:28:07 PM

yesterday: shoulders

3 sets front dumbell raises
3 sides lateral dumbell raises
4 sets cleans
3 sets dumbell shoulder press
3 sets upright barbell rows
4 sets shrugs

3/20/2008 7:38:50 PM

oh, and also did 8 sets on the ab machine

and 20 minutes on the elliptical

and 4 sets of seated chest press, just for good measure

3/20/2008 9:10:45 PM

led platoon in pt

3/20/2008 10:24:02 PM

was the guinea pig for a new personal training circuit

my lil t-rex arms are sooooooo sore

3/21/2008 6:02:54 AM

yesterday:
biked into work (6.5 miles)
hour of circut training
biked home (6.5 miles)

3/21/2008 6:03:52 AM

last night: arms

4 sets each side of one-arm cable curls
4 sets rope pushdowns
4 sets bicep curl machine
4 sets tricep extension
3 sets standing hammer curls
3 sets palm-up cable tricep pushdown

3/21/2008 8:32:34 AM

i didn't go to pam's for breakfast

3/21/2008 8:33:44 AM

3 hours or so of water survival training in the pool

yesterday's Crossfit WoD (run 400m for time, rest 2:00, repeat 4x)

leg workout:

4 sets leg press
3 sets leg extension
3 sets leg extension
2 sets standing calf raises

3/22/2008 2:55:13 AM

posted on tww all day

3/22/2008 2:55:46 AM

played w/ bumper plates (snatches and clean & presses) after a cf warmup and some high pulls.

and ate, ALOT

3/23/2008 12:55:12 AM

skiied ALL day

3/23/2008 1:13:58 AM

chest (as best as I can with my fragile shoulder):


5 sets seated chest press machine
6 sets pec flyes
3 sets decline press machine
3 sets incline press machine


also did a modified Crossfit WoD (was supposed to do clean and jerk, but I just did cleans, since I don't want to hurt my shoulder). Did 7 single reps.

3/23/2008 11:05:55 PM

Hey arcgreek, I have seen people doing foam rolling, but what does it do for you?

3/24/2008 6:09:23 AM

yesterday:

Crossfit warmup (abbreviated): 3 sets of decline sit-ups, back extensions, and bodyweight squats, all performed in a circuit.

120 pull ups

120 dips


then a follow-on back workout:

4 sets seated low rows
4 sets lat pulls
3 sets seated high row machine

3/25/2008 9:52:58 AM

Yesterday:

20 mins on treadmill
4 sets of machine presses
4 sets of seated lateral raises
3 sets of wrist curls

Today I plan on:

40 mins on treadmill
4 sets of machine squats
4 sets of machine leg curls
4 sets of calf raises
Also swimming with kids for a 2 hour period of time.

3/25/2008 10:14:56 AM

did a bump of crank

3/25/2008 10:22:49 AM

no weights this weekend, just a couple of hours on the mountain bike Saturday and a couple more Sunday.

3/25/2008 10:26:49 AM

drove to mcdonalds

3/25/2008 11:28:28 AM

yesterday cf warmup

light snatch deads, snatches, oh squat, snatch deads, weighted hspu

3/25/2008 12:53:09 PM

doing shoulders later today. I had to take a week off because my tendonitis was really bad last week. Did arms yesterday so I couldn't really tell anything from that, but hopefully it'll be better today. Gonna stretch like a mofo. Shit has really put a damper on my workouts

3/25/2008 1:08:08 PM

welcome to my world


today: shoulders

3 sets of front dumbell raises and 3 sets of side dumbell raises (alternating)
4 sets cleans
4 sets hammer strength shoulder press
3 sets upright barbell rows


then did 4 sets of (steep) decline sit-ups supersetted with 4 sets of bodyweight squats





(started to do Crossfit again today, but just wasn't feeling the 100 pull-up portion of the workout after doing 120 pull-ups followed by a back workout yesterday)

3/26/2008 2:02:51 AM

5 sets of Incline Press
5 sets of Butterflies
3 sets of Dips
3 sets of Hammer Decline Press
5 sets of Dumbell Curls
5 sets of Cable Curls

3/27/2008 5:12:43 PM

Quote :

"Gonna stretch like a mofo. Shit has really put a damper on my workouts "

don't do static stretches or stretches before your workout; they only make you more likely to injure yourself.

3/27/2008 5:54:15 PM

Yesterday:

40 pushups
20 burpees
40 dips
100 jumping jacks

I am in a hotel room in Cincinatti, so I have to make do with the furniture in the room.

http://Theduke, you better watch out. I am getting RIPPED.

3/27/2008 5:58:53 PM

u should do porn no homo

3/27/2008 6:00:00 PM

Nothing for the past week and change.

I hate being sick

3/27/2008 6:10:07 PM