well i was avoiding this thread, but have to own up to the fact that i went on a major southern bender this past weekend. went back today to the gym, started running, and again strained the calf. will get over this hump and restart the engines. good thing is i didn't gain any weight in my indulgences.
so anyone do freakin anything in the last 2 days or just my sorry ass???
Monday night I went all out at the gym. Running, hill climbing (treadmill of course) legs, arms, abs, the works! It felt great! I will be returning tonight!
"The leads are weak!"
"The leads are weak? Fuckin' leads are weak? You're Weak! I've Been in this business 15 years"
Monday night I went all out at the gym. Running, hill climbing (treadmill of course) legs, arms, abs, the works! It felt great! I will be returning tonight!
30 min on eliptical climber
3 sets squats/jump squats
3 sets twisting lunge/wall squat with bicep curls
3 sets side lunge/"stationary lunges"
3 sets of calf raises
3 sets of hip ad-ductors/ hip ab-ductors
crunches
2 miles and 1.9 miles of the run were utter TORTURE! Ohmygawd! I ate my 2 grapefruit before the run, but I was dragging. Yikes! Definitely need to eat a biscotti or a brownie before hand. Arrrrgh! Well, at least I went, and I'm done for the day
There is no such thing as leftover pizza. There is now pizza and later pizza. - anonymous The risk I took was calculated, but man, am I bad at math - The Mincing Mockingbird
2 miles and 1.9 miles of the run were utter TORTURE! Ohmygawd! I ate my 2 grapefruit before the run, but I was dragging. Yikes! Definitely need to eat a biscotti or a brownie before hand. Arrrrgh! Well, at least I went, and I'm done for the day
eh that happens sometimes ms. haiku. you have good days to run and bad days. I've run 12 miles one day and then a week later totally crapped out at 4. A biscotti is a good thing to eat before running. A brownie is probably not so much (contains too much oils and fat). the best thing to eat before running is simple carbohydrates, so a few plain crackers or unsalted pretzels. For 2 miles you don't need much sugar. In fact I never eat sugar before a training run no matter how long it is. If you get into racing you'll find people sucking on gummy bears and whatnot (and those goo things are basically just sugar). You should be careful though and not have too much sugar, you just need a little tiny bit (like my friend eats about 5 gummy bears over the course of a marathon).
there was this dude who kept flying by me on the indoor track and the back of his shirt said "If it ain't Scottish, it's crap!" Made me think of Dunk and pissed my chubby irish ass off (odd, because i'm part Scot too!). Anyway, thanks dunk...haven't run that far in a long time.
Today I jogged 2.5 miles
2 sets of planks, 60 seconds each
10 bird dog
5 fire hydrants per leg
wall slides
leg swings, front back and sideways
ankle mobility
split squats: forward (5 per leg), sideways, and the ones where you move the leg back.
I think that's all.
... and the will to show I will always be better than before.
Monday was high rep day (3x20), Wednesday was heavy day, and today was straight up 3x10.
Together in a circuit:
Bench Press: 3x10, 185 lbs
Front dumbbell lunges (instead of squats): 3x10, 25lbs each
Seated calf raises: 3x10, 90 lbs
Done individually with 60 secs rest between sets:
Dumbbell lat raises: 3x10, 25 lbs each
Standing upright barbell rows: 3x10, @65lbs
Standing dumbbell military press: 3x10, 30lbs each
Laying tricep extentions: 3x10, @60lbs + EZ curl bar
Hammer curls: 3x10, 25lbs
Iso Lat Pulldown: 3 x 10, 90 lbs
That's a lot of chest & triceps. DO you split your routine between days? How often do you go?
Related - I created a playlist called "Workout" so that I can play that and not hear any slow or weak tunes. Well, today during my workout, I had "Workout" on random and I heard these gems:
It's My Life - Kiss
Holy Wars - Megadeth
Breadfan - MetallicA
Welcome to the Jungle (note - the transition from Breadfan to Jungle was awesome - there's that little "Mommy....where's fluffy?" right after Breadfan ends (I think it's actually part of that song "The Prince") and then the opening riff to Jungle ripped)
Who Wants To Be Lonely? - Kiss
Inside Out - Anthrax
I Was Wrong - Social Distortion
You Can't Bring Me Down - Suicidal Tendencies
hey y'all I have a question. I've never really bench pressed in my work outs before, is there anything I need to know before I start doing some? I know I've done them with trainers in the past but I can't remember. I mean I'll start with the bar and stuff I was just wondering if there was anything in particular I needed to think of in terms of form and whatnot.
That's a lot of chest & triceps. DO you split your routine between days? How often do you go?
Related - I created a playlist called "Workout" so that I can play that and not hear any slow or weak tunes. Well, today during my workout, I had "Workout" on random and I heard these gems:
It's My Life - Kiss
Holy Wars - Megadeth
Breadfan - MetallicA
Welcome to the Jungle (note - the transition from Breadfan to Jungle was awesome - there's that little "Mommy....where's fluffy?" right after Breadfan ends (I think it's actually part of that song "The Prince") and then the opening riff to Jungle ripped)
Who Wants To Be Lonely? - Kiss
Inside Out - Anthrax
I Was Wrong - Social Distortion
You Can't Bring Me Down - Suicidal Tendencies
Yeah, 3-day split performed 4 days per week (M,T,Th,F)
Group 1 is chest/tris
Group 2 is legs/shoulders/abs
Group 3 is back/bis
hey y'all I have a question. I've never really bench pressed in my work outs before, is there anything I need to know before I start doing some? I know I've done them with trainers in the past but I can't remember. I mean I'll start with the bar and stuff I was just wondering if there was anything in particular I needed to think of in terms of form and whatnot.
I'd talk to someone knowledgable at your gym so that they can demonstrate, but I was taught:
1) You come down to about the width of a fist from your chest; don't bounce the bar off your chest like you see so many do.
2) Don't lock your elbows when you're fully extended
3) Keep your back in "neutral spine"; that is, don't arch your back. If you're arching you're spent or you are lifting too much weight.
I'd talk to someone knowledgable at your gym so that they can demonstrate, but I was taught:
1) You come down to about the width of a fist from your chest; don't bounce the bar off your chest like you see so many do.
2) Don't lock your elbows when you're fully extended
3) Keep your back in "neutral spine"; that is, don't arch your back. If you're arching you're spent or you are lifting too much weight.
It does? Well okay. I see tons of dudes bouncing the bar off of their chest, locking their elbows, and arching their back. Even fewer know what "neutral spine" is, so good on ya.
I'd talk to someone knowledgable at your gym so that they can demonstrate, but I was taught:
1) You come down to about the width of a fist from your chest; don't bounce the bar off your chest like you see so many do.
2) Don't lock your elbows when you're fully extended
3) Keep your back in "neutral spine"; that is, don't arch your back. If you're arching you're spent or you are lifting too much weight.
come down under control, symmetrical...exhale as you press up...if you do touch your chest with the bar, come down about 2-3 inches above, well, the center of your chest is (not sure how else to put that here! )
It does? Well okay. I see tons of dudes bouncing the bar off of their chest, locking their elbows, and arching their back. Even fewer know what "neutral spine" is, so good on ya.
oh I didn't mean that to come out like...I dunno, in any negative way .
well I mean I have a lot of experience working out in the general, so these points all make sense to me...pretty much stuff to keep in mind for any exercise really.
kid one time i was doing power cleans (back in college...about 200 lbs on the bar) and i forgot to put collars on. left side weights started sliding down the bar, i overcompensated, lost my balance, then the whole right side slid off, then without fail the whole left side went flying...send me about 30 feet to the left crashing into a unmanned squat rack. freakin funny as hell to see, or so i've been told. point is, doing forget the weight 'collar' on the bar!!!
I have been doing Denise Austin's workout on Lifetime for a loooong time. Not sure it is "helping" much but I like that I get it done first thing (it is on at 7:00 a.m. for me) and then I am done. I do some light workouts with free weights and use that big bouncy ball!!
I plan to start walking to work once it warms up a little.
So I'll just lie down and wait for the dream Where I'm not ugly and you're lookin' at me
there was this dude who kept flying by me on the indoor track and the back of his shirt said "If it ain't Scottish, it's crap!" Made me think of Dunk and pissed my chubby irish ass off (odd, because i'm part Scot too!). Anyway, thanks dunk...haven't run that far in a long time.
dad!!!
he was running fast as he'd heard the nearest bar was closing in 10mins
oh scary... 40000 morbidly obese christians wearing fanny packs invading europe is probably the least scariest thing since I watched an edited version of The Care Bears movie in an extremely brightly lit cinema.
3 miles outside I had a runner's high within .5 miles, and the last song on my run was Given to Fly. I feel that run was sanctioned by the Universe!
I LOVE GIVEN TO FLY. Ohmy! What an absolutely beautiful song! LOVE LOVE LOVE! It's like unconditional love for a beautiful song. What a great song!
There is no such thing as leftover pizza. There is now pizza and later pizza. - anonymous The risk I took was calculated, but man, am I bad at math - The Mincing Mockingbird
Daily workout varies by day -- usually hard workouts are twice a week, easy the rest of the days, one day where I rest (no workout); running is my core workout as I do that 6 days per week, the others about 3 days per week:
Run = easy (4-10 miles @ 7:30/mile pace), or hard (either intervals on a track or 4-5 mile tempo @ 6:00/mile pace).
Swim = between 0.75 - 1.0 miles about every other day
Weights = about every other day using various machines with high reps/low weights (the goal is NOT to bulk up here)
One of these days I need to figure out a way to fit in some biking because I ultimately want to do a triathlon.
I was under the weather this past week. I ran on Tuesday and did strengthening, and then swam on Wednesday and that was it. I felt terrible on Wednesday night and Thursday, and not real good on Friday. But I had already registered for a half marathon today and I also was one of the sponsors to made myself go. I'm glad I did. I didn't have my fastest run, but it was a beautiful day and the 13.1 miles was through Crab Orchard National Wildlife Refuge in Southern Illinois. My time was 2:00:54. My PR for a half marathon is 1:52:07, but I never expected to do that since this was not an A race.
I have felt like hell since I finished though. I hope I have recovered by tomorrow. I need to get on the bike and swim tomorrow.
The greatness of a nation and its moral progress can be judged by the way it treats its animals. Ghandi
I was under the weather this past week. I ran on Tuesday and did strengthening, and then swam on Wednesday and that was it. I felt terrible on Wednesday night and Thursday, and not real good on Friday. But I had already registered for a half marathon today and I also was one of the sponsors to made myself go. I'm glad I did. I didn't have my fastest run, but it was a beautiful day and the 13.1 miles was through Crab Orchard National Wildlife Refuge in Southern Illinois. My time was 2:00:54. My PR for a half marathon is 1:52:07, but I never expected to do that since this was not an A race.
I have felt like hell since I finished though. I hope I have recovered by tomorrow. I need to get on the bike and swim tomorrow.
Way to go! Even though you feel awful, you still did it. Hopefully, you didn't hurt yourself, but it sounds like you know what to do.
Saturday I ran 4.5 miles, and there were two snippets when the running seemed natural. Usually, it's a little bit of a struggle. I'm worried that I may get swept at the Cherry Blossom Race because I'm not the fastest runner. However, when I felt these natural states of running, which are not runner's highs, I knew I could do it. One of the times I was in a natural state of running I was too concerned that I would go too fast, and be too tired. I slowed myself down consciously. Next time I won't slow myself down. It's such an unusual feeling.
I remember the quick-turn quick-turn quick-turn. That's my mantra.
There is no such thing as leftover pizza. There is now pizza and later pizza. - anonymous The risk I took was calculated, but man, am I bad at math - The Mincing Mockingbird
Comments
Monday night I went all out at the gym. Running, hill climbing (treadmill of course) legs, arms, abs, the works! It felt great! I will be returning tonight!
"The leads are weak? Fuckin' leads are weak? You're Weak! I've Been in this business 15 years"
"What's your name?"
"FUCK YOU! THAT"S MY NAME!"
30 min on eliptical climber
3 sets squats/jump squats
3 sets twisting lunge/wall squat with bicep curls
3 sets side lunge/"stationary lunges"
3 sets of calf raises
3 sets of hip ad-ductors/ hip ab-ductors
crunches
The risk I took was calculated, but man, am I bad at math - The Mincing Mockingbird
eh that happens sometimes ms. haiku. you have good days to run and bad days. I've run 12 miles one day and then a week later totally crapped out at 4. A biscotti is a good thing to eat before running. A brownie is probably not so much (contains too much oils and fat). the best thing to eat before running is simple carbohydrates, so a few plain crackers or unsalted pretzels. For 2 miles you don't need much sugar. In fact I never eat sugar before a training run no matter how long it is. If you get into racing you'll find people sucking on gummy bears and whatnot (and those goo things are basically just sugar). You should be careful though and not have too much sugar, you just need a little tiny bit (like my friend eats about 5 gummy bears over the course of a marathon).
RAN 2 MILES!!!
bike 10 min
there was this dude who kept flying by me on the indoor track and the back of his shirt said "If it ain't Scottish, it's crap!" Made me think of Dunk and pissed my chubby irish ass off (odd, because i'm part Scot too!). Anyway, thanks dunk...haven't run that far in a long time.
2 sets of planks, 60 seconds each
10 bird dog
5 fire hydrants per leg
wall slides
leg swings, front back and sideways
ankle mobility
split squats: forward (5 per leg), sideways, and the ones where you move the leg back.
I think that's all.
Together in a circuit:
Bench Press: 3x10, 185 lbs
Front dumbbell lunges (instead of squats): 3x10, 25lbs each
Seated calf raises: 3x10, 90 lbs
Done individually with 60 secs rest between sets:
Dumbbell lat raises: 3x10, 25 lbs each
Standing upright barbell rows: 3x10, @65lbs
Standing dumbbell military press: 3x10, 30lbs each
Laying tricep extentions: 3x10, @60lbs + EZ curl bar
Hammer curls: 3x10, 25lbs
Iso Lat Pulldown: 3 x 10, 90 lbs
60 min body bar class
45 min pilates
today:
run/walk - 30 min
elliptical - 30 min
(i left off wednesday... which consisted of me going to the gym, changing, deciding i was too hungry to be there and leaving.
YESTERDAY:
40 min on recumbent cycle @ 75% MHR
45 min weight training:
-flat barbell bench press (5x5)
-tricep cable pushdown (3x10)
-incline barbell bench press (5x5)
-lying tricep cable extension (3x10)
-decline barbell bench press (5x5)
-decline dumbbell tricep extension (3x10)
-flat dumbbell fly (4x10)
That's a lot of chest & triceps. DO you split your routine between days? How often do you go?
Related - I created a playlist called "Workout" so that I can play that and not hear any slow or weak tunes. Well, today during my workout, I had "Workout" on random and I heard these gems:
It's My Life - Kiss
Holy Wars - Megadeth
Breadfan - MetallicA
Welcome to the Jungle (note - the transition from Breadfan to Jungle was awesome - there's that little "Mommy....where's fluffy?" right after Breadfan ends (I think it's actually part of that song "The Prince") and then the opening riff to Jungle ripped)
Who Wants To Be Lonely? - Kiss
Inside Out - Anthrax
I Was Wrong - Social Distortion
You Can't Bring Me Down - Suicidal Tendencies
Group 1 is chest/tris
Group 2 is legs/shoulders/abs
Group 3 is back/bis
I'd talk to someone knowledgable at your gym so that they can demonstrate, but I was taught:
1) You come down to about the width of a fist from your chest; don't bounce the bar off your chest like you see so many do.
2) Don't lock your elbows when you're fully extended
3) Keep your back in "neutral spine"; that is, don't arch your back. If you're arching you're spent or you are lifting too much weight.
oh ok yeah that all seems pretty obvious.
It does? Well okay. I see tons of dudes bouncing the bar off of their chest, locking their elbows, and arching their back. Even fewer know what "neutral spine" is, so good on ya.
come down under control, symmetrical...exhale as you press up...if you do touch your chest with the bar, come down about 2-3 inches above, well, the center of your chest is (not sure how else to put that here!
oh I didn't mean that to come out like...I dunno, in any negative way
well I mean I have a lot of experience working out in the general, so these points all make sense to me...pretty much stuff to keep in mind for any exercise really.
I plan to start walking to work once it warms up a little.
Where I'm not ugly and you're lookin' at me
Legs/Shoulders
Rest
Chest/Triceps
Repeat
Cardio whenever I feel I need it
Summerfest 2006
"Why would they come to our concert just to boo us?" -Lisa Simpson
dad!!!
he was running fast as he'd heard the nearest bar was closing in 10mins
I LOVE GIVEN TO FLY. Ohmy! What an absolutely beautiful song! LOVE LOVE LOVE! It's like unconditional love for a beautiful song. What a great song!
The risk I took was calculated, but man, am I bad at math - The Mincing Mockingbird
Run = easy (4-10 miles @ 7:30/mile pace), or hard (either intervals on a track or 4-5 mile tempo @ 6:00/mile pace).
Swim = between 0.75 - 1.0 miles about every other day
Weights = about every other day using various machines with high reps/low weights (the goal is NOT to bulk up here)
One of these days I need to figure out a way to fit in some biking because I ultimately want to do a triathlon.
~Edward
===========================
at guys with fat asses......................
carry on.......
Till there aint nothing left worth taking away from me.....
I've lost 30 pounds. I wasn't trying to, but i did.
-Greg Dulli
I have felt like hell since I finished though. I hope I have recovered by tomorrow. I need to get on the bike and swim tomorrow.
Saturday I ran 4.5 miles, and there were two snippets when the running seemed natural. Usually, it's a little bit of a struggle. I'm worried that I may get swept at the Cherry Blossom Race because I'm not the fastest runner. However, when I felt these natural states of running, which are not runner's highs, I knew I could do it. One of the times I was in a natural state of running I was too concerned that I would go too fast, and be too tired. I slowed myself down consciously. Next time I won't slow myself down. It's such an unusual feeling.
I remember the quick-turn quick-turn quick-turn. That's my mantra.
The risk I took was calculated, but man, am I bad at math - The Mincing Mockingbird