lobsteriffic Posted May 22, 2010 Share Posted May 22, 2010 I echo Mary. Link to comment Share on other sites More sharing options...
Rob PMFF Posted May 26, 2010 Author Share Posted May 26, 2010 05/26/2010Wow...had to do some SERIOUS de-loading today. I guess that's what happens when you don't lift for 2 weeks and stop eating as much as you should be. Bench Press:Warm up 135 x 5170 x 3165 x 1155 x 3 x 4135 x 6 Overhead Press:85 x 5 x 5 Dips:3 sets of 5 Dumbbell Flies:30s x 10 x 3 Eliptical - as hard and fast as I could go for 5:17 (the max time of the PAT) Shameful. 1 hour of Wing Chun Link to comment Share on other sites More sharing options...
Rob PMFF Posted May 27, 2010 Author Share Posted May 27, 2010 05/27/2010 Workout:Squat:Warm up 45 lbs x 595 lbs x 5 x 5- Right knee pain returned during last set. Curious as to what's causing it. Hypers:10 lbs x 10 x 3 Assisted Pull-ups:60 lbs assistance x 5 x 5 Hanging Leg Lift:10 x 3 Cable Rows:60 lbs x 10 x 3 Hammer Curls:40s x 10 x 5- Too much pain in right wrist to do regular dumbbell curls or use a barbell Food:I guess I'll start this again, since I'm clearly not eating enough anymore.5 bananas2 cups of peach soy yogurtAlmost half of a 1 lb bag of TJ's Go Raw Trail Mix (raisins, cashews, walnuts, almonds, filberts)Tj's Dynamo juicecup of Yerba Matesmall bowl of leftover cooked spinach, mushrooms and garlic (wasn't much left)spinach salad with mushrooms, tomato, olive oil, pomegranate balsamic vinegar, and dried basilsmall bowl of leftover cole slaw6 slices of faux turkey lunch "meat" rolled up with tofutti sour cream4 fried cucumber wonton rolls w/ bragg liquid aminos4 fried thai vegetable gyoza dumplings w/ bragg liquid aminossome waffle fries w/ ketchupa personal size Amy's vegan pizza Link to comment Share on other sites More sharing options...
lobsteriffic Posted May 28, 2010 Share Posted May 28, 2010 Way to get back to lifting and eating! Link to comment Share on other sites More sharing options...
Rob PMFF Posted June 1, 2010 Author Share Posted June 1, 2010 06/01/2010 1 hour of hot yoga 2 bananasnearly a gallon of TJ's Pomegranate Green TeaAround a 1/3 pound of TJ's "Simply the best Trek Mix": cashews, almonds, pineapple, cranberries & tart cherriessmoothie: 2 bananas, 1/3 cup Ultimate Meal powder, strawberries, blueberries, raspberries, veg omega oil5 thai vegetable gyoza dumplings w/ bragg liquid aminos1 PB Cliffs barbowl of blueberriesTVP meatballs w/ roasted tomatoes, whole wheat linguini, sauteed mushrooms & fresh basil Link to comment Share on other sites More sharing options...
MaryStella Posted June 5, 2010 Share Posted June 5, 2010 do you find yourself trained to the heat of hot yoga from fire fighting? just curious. I know when ive done hot yoga in the past I liked it but I always felt a little dehydrated afterwards. Link to comment Share on other sites More sharing options...
Rob PMFF Posted June 6, 2010 Author Share Posted June 6, 2010 Well, I don't really think its so much that I'm acclimated, but more that I know I've been in a lot more heat while still able to function. Had a really eventful past couple of days. LOTS of walking Not as much eating as I would have liked. My wife and I went to Alexandria, VA, on Thursday, to visit the George Washington Masonic Memorial. It was awesome! Then we walked 12 blocks from our hotel to a really great Thai restaurant called Mai Thai. On our way back we saw a bagpipe & drum corps performing in front of city hall. When they were finished, we found an Irish pub called Pat Troy's and stopped in. Not 5 minutes later, the aforementioned bagpipe group arrived and took the stage. It was so cool! Just a few people in the bar, so it was like our own private concert. If you love bagpipes as much as I do, then you know how great this was. On Friday we went to Mt. Vernon, George Washington's home, where we did a lot more walking in some pretty intense heat. Also went to his Grist Mill and Whiskey distillery for a tour. Once we got back home, we went to the Outlet shops in Williamsburg, where we did a great deal more walking in the oppressive heat , bought a lot of clothes too Back to the gym tomorrow! Link to comment Share on other sites More sharing options...
MaryStella Posted June 6, 2010 Share Posted June 6, 2010 glad you had such a nice trip. Link to comment Share on other sites More sharing options...
Rob PMFF Posted June 7, 2010 Author Share Posted June 7, 2010 06/07/2010BW: 200 lbs Bench Press:Warm up 135 x 5170 x 3 x 4165 x 3135 x 5 Flies:30s x 10 x 3 Overhead Press:Warm up 45 x 585 x 5 x 5 Dips:5, 5, 4 Shrugs:65s x 10 x 3 5 bananasapprox 1/3 lb TJ's Go Raw trail mix (raisins, almonds, cashews, walnuts, filberts)2 PB Cliffs barsleftover broccoli, carrot, sauce & white rice thing from chinese takeout yesterdaybig smoothie (5 1/4 Cups): 2 bananas, 1/3 cup Ultimate Meal powder, frozen blueberries, strawberries, raspberries & spinachbread w/ olive oil & basilspaghetti w/ marinara & boca crumbles Link to comment Share on other sites More sharing options...
Rob PMFF Posted June 10, 2010 Author Share Posted June 10, 2010 (edited) 06/09/2010 1 hour of Wing Chun Edited June 12, 2010 by Rob PMFF Link to comment Share on other sites More sharing options...
Rob PMFF Posted June 12, 2010 Author Share Posted June 12, 2010 06/12/2010 At a station with some half-way decent equipment today. So I decided to get a little bit in. Bench Press:Warm up 135 x 5170 x 5170 x 3165 x 2165 x 3160 x 2160 x 3155 x 3 Tricep OH Dumbbell Xt:35 x 10 x 3 OH Dumbbell Press:Warm up 45 (empty barbell) x 10Bar rack seemed pretty unstable, so I switched to dumbbells35s x 5 x 5 Better than nothing I guess... Link to comment Share on other sites More sharing options...
MaryStella Posted June 14, 2010 Share Posted June 14, 2010 that is the big smoothie. how long did it take you to drink that? I always seem to end up with more than I want when I make smoothies. I really need to figure out a small recipe for me. I just keep throwing stuff in and it's always too much. Link to comment Share on other sites More sharing options...
Rob PMFF Posted June 14, 2010 Author Share Posted June 14, 2010 Maybe an hour. I generally fill the blender, then blend it down, and add more stuff when there is space. I probably shouldn't do that. I think I sugar crash from all the fruit. Either that or I'm REALLY tired after every workout, which doesn't seem to be the case. Link to comment Share on other sites More sharing options...
MaryStella Posted June 15, 2010 Share Posted June 15, 2010 i throe protein powder in (1 or 2 scoops depending on how big I make the smoothie). The protein would help to offset that insulin spike from the fruit. Also you could add a little bit of fat like some coconut oil, or avocado. I know people that even just add olive oil but i never tried that so i don't know how it would taste. Link to comment Share on other sites More sharing options...
Rob PMFF Posted June 15, 2010 Author Share Posted June 15, 2010 06/15/2010 Cable Rows: 75 lbs x 10 x 3 Assisted Pull-ups:60 lbs assistance x 5 x 3 Cable Pulldown:100 lbs x 10 x 3 Lower back Xt:10 lb plate x 10 x 3 One-arm dumbbell row:30 lb x 10 x 3 each arm Hammer dumbbell curls:40s x 2030s x 20 x 2 Link to comment Share on other sites More sharing options...
lobsteriffic Posted June 15, 2010 Share Posted June 15, 2010 Things are looking good! Link to comment Share on other sites More sharing options...
Jason X Posted June 15, 2010 Share Posted June 15, 2010 olive oil in the smoothie is super acceptable. i never noticed it was in there. Although I don't make 5 and a half cup smoothies... do it! besides, it'll help you get big! Link to comment Share on other sites More sharing options...
Rob PMFF Posted June 17, 2010 Author Share Posted June 17, 2010 Y'all know I mean "cups" as in the measurement right? Not drinking cups. 06/16/2010Wing Chun class 06/17/2010Bench Press:warm up 135 x 5170 x 5165 x 3165 x 2155 x 5 x 2135 x 5 Flys:35s x 10 x 3 Overhead Press:warm up 45 x 585 x 5 x 5 Tri cable pull down:80 x 10 x 3 Link to comment Share on other sites More sharing options...
MaryStella Posted June 18, 2010 Share Posted June 18, 2010 @jason - thanks for posting about the olive oil. Im surprised that you can't taste it because when I use coconut oil I can taste it but it tastes good so i dont care. @robb - hows your back doing these days? Link to comment Share on other sites More sharing options...
Rob PMFF Posted July 13, 2010 Author Share Posted July 13, 2010 Hey, funny you should ask Mary, it was really bothering me there for a while. I guess I aggravated it moving boxes while cleaning the spare bedroom out. So that and the constant wrist pain prompted me to take some time off from exercise. Hopefully 4 weeks was enough. Also went without internet there for a while. Wife went to Seattle and NYC and had to take the laptop with her for work. Funny how the longer I went, the less motivated I was. I thought it would be the other way around. 07/13/2010Bench Press:Warm up 135 x 5155 x 5 x 5 Overhead DB Press:30s x 830s x 5 x 4 Tricep Cable Pulldown:80 x 10 x 3 DB Flies:30s x 10 x 3 Took it kinda easy since it was the first day back. Link to comment Share on other sites More sharing options...
Rob PMFF Posted July 20, 2010 Author Share Posted July 20, 2010 Attended a Hot Yoga workshop with my wife this weekend. 07/17/20102 hours Hot Yoga workshop 07/18/20102 hours Hot Yoga workshop Link to comment Share on other sites More sharing options...
Rob PMFF Posted August 31, 2010 Author Share Posted August 31, 2010 Haven't done a whole lot lately, been very unmotivated. Went to Hot Yoga a few times here and there. Worked out at home with the dumbbells a few times as well. Went to the actual gym today though. 08/31/2010Bench Press:135 x 5145 x 5155 x 5145 x 5135 x 5 Dumbbell Flys:25s x 10 x 3 Overhead Dumbbell Press:25s x 10 x 3 Tricep cable Xt:40 x 10 x 3 Link to comment Share on other sites More sharing options...
Rob PMFF Posted September 29, 2010 Author Share Posted September 29, 2010 Nothing particularly serious or worthwhile lately. Biding my time until I get these wisdom teeth out, and then dropping my YMCA membership to join Crossfit with a bunch of dudes from my dept. 09/12/2010hit the tractor tire with the 8 lb sledge 40 times 09/15/2010hit the tractor tire with the 8 lb sledge 50 times 09/21/201030 Burpees 09/26/2010hammer curls & OH presses with my 30lb dumbbells 09/27/2010 - Just screwing around at the stationBench Press 135x5x5Dumbbell Flies 25sx10x3Ab wheel thing...10x2 Link to comment Share on other sites More sharing options...
MaryStella Posted October 3, 2010 Share Posted October 3, 2010 checking in to see your crossfit wods! Link to comment Share on other sites More sharing options...
Rob PMFF Posted October 5, 2010 Author Share Posted October 5, 2010 (edited) Not yet, I still got to get these teeth cut out and pay for that on Friday. I emailed the woman and said I'd like to start as early as Monday. We'll see what happens. 10/05/2010Cable rows: 90x10x3Cable pull down: 90x10x3Hypers: 10x10x3Hammer curls: 30sx20x3Dumbbell rows: 40sx10 2 bananasTJ's go raw trek mixavocadoprimal strip71g pureed sweet potato (yes it was a jar of baby food)leftover stir fry with Gardein "beef" kabobs, noodles, and vegetablesbottle of "Honest Kombucha" lemon ginger flavorchili, corn bread, root beerTJ's pomegranate green teaField Roast, Brussel's Sprouts, Mashed Potatoes and Gravy...It's good to be vegan Edited October 6, 2010 by Rob PMFF Link to comment Share on other sites More sharing options...
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