Thinking about doing a crossfit metcon or some sprints and bodyweight junk. I really don't want to do shit after yesterday. I MUST PUSH THROUGH!

9/23/2008 6:33:30 PM

Just got done running about 4 miles. Gonna do the Killer's Crunch Workout and then some push ups before a shower and studying.

9/23/2008 6:38:04 PM

RAN 3 MILES
LIFTED SOME WEIGHTS WITH MY SHOULDERS

9/23/2008 6:58:32 PM

definitely sore as fuck today...anyone know a good couple of stretches i could do over say a 15 minute period before i go to bed or something?

just wanted to pass this along

Quote :

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i'm getting some thurs/fri...was told its like 48 dollar bucks fo 10lbs of whey

9/23/2008 7:43:30 PM

bttt lol

9/23/2008 8:45:35 PM

^ DNL, you can buy 5lbs of BodyTech Whey Protein for ~$35 and then you get one half off, so 10lbs will be a bit over $50.00. Still a great deal.

9/24/2008 12:57:09 PM

Started moving to my own personal two-a-days. Focusing on cardio and tone, then moving to muscle strength. Damn, I wish I would have just continually worked out since last year. I might be as strong as aaprior.

9/24/2008 12:58:52 PM

Ran 3 miles and did some crunches during lunch

9/24/2008 1:47:17 PM

ran 3 miles and did my normal routine at the gym. Weighed in at 135. Up to repping 190 4x on the bench now. Finally starting to get back closer to the 200 territory and it feels great after being out of it so long Especially because Im getting there a little faster than I thought I would (original goal was 205 by the end of this year)

Still need to work on my pull ups though.

[Edited on September 26, 2008 at 11:34 PM. Reason : ]

9/26/2008 11:31:10 PM

had french fries for dinner and drank two 24 oz cans of Coors

fuck

9/26/2008 11:46:58 PM

^ As long as you expended more than you took in, you should be baller.

9/26/2008 11:57:51 PM

did legs and light back

9/27/2008 12:06:10 AM

SNATCH DAY!

CF and Burenger warmup

Snatches!, Snatch pulls, OH squat, oh press, dips, pullups

9/30/2008 12:05:47 AM

walked to and from the dentist today...closest dentist to my apt walking distance

9/30/2008 12:15:38 AM

gotta find some place to lift thursday and saturday while im in raleigh :/

9/30/2008 12:16:44 AM

go tell a gym that you are looking to join, and they will give you free passes.

give them a freind's address...

[Edited on September 30, 2008 at 12:19 AM. Reason : ]

9/30/2008 12:19:01 AM

might have to do that

9/30/2008 12:19:34 AM

u can lift weights at my place no homo if you want

9/30/2008 12:21:28 AM

Can students let guest in? I bet begonas or someone would get you in.

9/30/2008 12:22:15 AM

plus i got a nice ass exercise bike and treadmill

9/30/2008 12:23:56 AM

Use to be, I think, 5 dollars for a quest with a student.

9/30/2008 12:24:04 AM

5 Sets of Leg Press.
4 Sets of Pullups.
4 Sets of Sumo Squat Shoulder Raises (I dunno what they're called, but it is a full body movement).
4 Sets Step Ups.
3 Sets Dips.

9/30/2008 5:25:42 PM

taught:

2 group strength classes
2 abs classes
1 cardio class (using the bosu)

I am TIRED.

9/30/2008 6:40:57 PM

^ you have an awesome job. get paid to work out and get fit and look good.

I am jealous.

9/30/2008 6:51:08 PM

went to yoga

9/30/2008 6:51:41 PM

thanks to those who offered to get me a place to lift, I ended up just paying $5 to be able to use Carmichael.


[Edited on October 2, 2008 at 10:15 PM. Reason : ]

10/2/2008 10:09:49 PM

I'm averaging 3.5 hours per day at the gym this week and I haven't lost a damn pound (after replenishing weight lost to water). Before this week, I was working out about 2 hours per day in a five day on, 2 day off regimen.

What the fuck?

10/2/2008 10:17:24 PM

Minute TASK
1
15 second hang, 3 pull-ups, Large Edge
2
2 pull ups, Rounded Slope
20 second hang, Medium Edge
3
20 second hang, Small Edge
15 second 90º bent arm hang, Pocket
4
30 second hang, Rounded Slope
5
20 second hang, Large Edge
4 pull-ups, Pocket
6
3 offset pulls each arm (high arm jug, low arm small hold), Jug/Small Edge
Change hands and repeat
7
15 knee raises, Jug
15 second hang, Medium Edge
8
25 second hang, Medium Edge
9
15 second hang, Slope
3 pull-ups, Jug
10
Hang as long as you can, Rounded Slope

10/2/2008 10:21:44 PM

^^ what are you doing? what do you eat like? height/weight?

10/2/2008 10:27:12 PM

My current ratio is 2.5 hours cardio, 1 hour weight lifting. The weightlifting is 6 sets of 10 reps on the upper and lower body machines.

My diet is mostly carbs and protein derived from fruits, bread, and Kashi cereal.

I am 68 inches and 190 pounds.

10/2/2008 10:29:23 PM

CLEAN AND JERKS!!!

and some other stuff

10/2/2008 11:19:31 PM

5 Sets Incline Press.
4 Sets Dumbell Press.
5 Sets Machine Flys.
3 Sets Dips.
4 Sets Dumbell Curls.
3 Sets Barbell Curls.
5 Sets Cable Curls.
Held Scorpion a couple times.

10/3/2008 8:19:53 PM

ran 4 miles
and friday is tricep day, so i did a bunch of shit for them.

might do some ab work before bed.

10/3/2008 8:26:08 PM

not going to get to a real gym today, but im just going to do stuff with some 25 lb freeweights and pushups etc. Better than nothing. Ill just have to go the more reps route today vs more weight.

[Edited on October 4, 2008 at 2:54 PM. Reason : ]

10/4/2008 2:46:13 PM

I ate three brownies

10/4/2008 2:48:34 PM

Quote :

"I'm averaging 3.5 hours per day at the gym this week and I haven't lost a damn pound"

Spontaneous: I don't know if I'm a fan of your training regimen. I realize that you are trying to lose weight and cardio is one way to do that, but 2 hours of cardio a day is excessive. I'm 5 weeks out from contest and I do half that much cardio per day. With intense dedication to an excellent, well designed diet and training routine I lost 22 pounds in 3 months for my contest preparation. But at no point did that involve spending 3.5 hours in the gym every day. I spend 90-120 minutes in the gym daily.

You're 5 foot 6 and 190 pounds, what is your body composition like? (ie: body fat %) Its important to start there before you try to set a weight loss goal.

10/5/2008 2:56:03 AM

I did 28 minutes on the stair master(real).
Stretched and what not.

10/5/2008 1:23:18 PM

i screwed my girlfriend for about an hour and a half this morning. thats about the only exercise im gonna get today

10/5/2008 1:28:15 PM

Quote :

"My diet is mostly carbs and protein derived from fruits, bread, and Kashi cereal."

Quote :

"I'm averaging 3.5 hours per day at the gym this week and I haven't lost a damn pound"

*head in hands*

I'm no expert. But bread, fruit, and cereal are probably three of the absolute worst foods you can be eating for weight loss. Bread and cereal are, in my opinion, also pretty bad or at least mediocre for your health in general (not considering weight loss).

10/5/2008 1:29:11 PM

Fruits have a lot of vitamins, minerals, fiber, and enzymes. No matter what your goals are, fruit should be included in your diet.

Some cereals are pretty balanced with whole grains, seeds/nuts, and dried fruit. The average cereal isn't worth shit though.

[Edited on October 5, 2008 at 1:37 PM. Reason : a]

10/5/2008 1:37:09 PM

well, I think 1-2 pieces a day is great. but it sounds like Spontaneous is eating a lot more. I could be wrong. not sure what he means by "derived from." and while fruit does have a lot of vitamins and minerals, it's loaded with fructose. random quote about fructose from wikipedia:

Quote :

"Unlike glucose, fructose is almost entirely metabolized in the liver. "When fructose reaches the liver," says Dr. William J. Whelan, a biochemist at the University of Miami School of Medicine, "the liver goes bananas and stops everything else to metabolize the fructose." Eating fructose as compared to glucose results in lower circulating insulin and leptin levels, and attenuation in the suppression of ghrelin postprandially.[53] These hormones are implicated in the control of appetite and satiety, and it is hypothesized that eating lots of fructose could increase the likelihood of weight gain.[54]"

[Edited on October 5, 2008 at 1:42 PM. Reason : .]

[Edited on October 5, 2008 at 1:43 PM. Reason : .]

10/5/2008 1:42:18 PM

You need whole grains in your diet...you also need the nutrition from fruit in your diet. However, there are certain fruits which are higher in fat than others. Like bananas and grapes. Good servings of those are 1/2 banana and 16 grapes

A serving of whole grains is 1 slice of bread or 1/2 cup of cereal.

A meal should be 3 servings of carbs (good carbs, which is whole grains and fruit) and 2(?) protiens.
A serving of carbs equal 15g of carbs.

So you could have a turkey sandwhich with fat free cheese and a piece of fruit.

Also have 1 snack between each meal. Which should be one carb and one protien. A piece of fruit and some string cheese.




Also, since I've gotten my dog I've done a lot more walking and running. This week I've done about 13 miles, when I've normally had a pretty sedentary life.

[Edited on October 5, 2008 at 1:49 PM. Reason : ]

10/5/2008 1:47:29 PM

Quote :

"You need whole grains in your diet..."

why?

also

Quote :

"However, there are certain fruits which are higher in fat than others. Like bananas and grapes."

are you stupid or... what? was that a mistake?

[Edited on October 5, 2008 at 1:52 PM. Reason : .]

10/5/2008 1:50:00 PM

That's what my nutritionist told me.

10/5/2008 1:54:41 PM

What a clusterfuck.

10/5/2008 1:56:25 PM

Quote :

"Nutritionists have varying levels of education from someone with little or no education to an individual who has obtained a bachelor's, master's, or doctoral degree. This is because the term "nutritionist" is not a legally protected term in most parts of the world. As a result, the term "nutritionist" is subject to several interpretations. Many nutritionists appear on television, in newspapers and magazines, and write nutritional books, which may or may not have any real informational value regarding diet."

Source: Wikipedia

10/5/2008 1:56:57 PM

okay. well, I think she was an idiot.

Calories in Bananas
Serving Size 1 extra small (less than 6" long) (81g)
Amount Per Serving
Calories
72
Calories from Fat
2
% Daily Value*
Total Fat
0.3g
0%

a couple things:
1)bananas do have a higher GI. anyone that subscribes to that (and I think it's pretty useful), would take note to go easy on the bananas. maybe that's what you're thinking of.

2)even if bananas did have a lot of fat, here's the catch. fat DOESN'T make you fat. this is a pretty fucking outdated concept. low fat diets are pretty terrible for weight loss. and another thing you might want to consider. you can live without carbs. you'll die without eating fat.

10/5/2008 1:59:56 PM

5 miles again today

sooo hard

but feels sooo good

/[thats what she said]

10/5/2008 2:01:11 PM

Quote :

"low fat diets are pretty terrible for weight loss."

There are many variations of course, but its not entirely accurate to say that low fat diets are terrible for weight loss. My contest prep diet is extremely low fat (10-20 grams per day; mostly monounsaturated fats). In just 3 months and I went from 23% to 14% body fat and lost 21 pounds. Of course, my diet isn't centered entirely around low fat, its just one characteristic of my diet.

10/5/2008 2:12:14 PM

Quote :

"you can live without carbs. you'll die without eating fat."

i would love to go on atkins again, but now that i'm a vegetarian it's not really that feasible. i've hit a plateau recently and my trainer keeps telling me to eat more, but that is really hard for me to do.

i took the dog i'm watching for a nice long run today. it tired him out mroe than it tired me out

[Edited on October 5, 2008 at 2:15 PM. Reason : .]

10/5/2008 2:15:25 PM