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Yes sir.

 

Sunday - split the workout up, ran outside

Run 4 miles

Superset 3x10 full crunches 3x15 push ups

Superset 3x30 double crunches 3x30 bicycle crunches

50 leg drops 50 side leg drops

superset 3x25 ball crunches 3x15 push ups

 

30 mins crosstrainer

superset weighted hyperextension [email protected]#x20 hanging leg lifts 3x20

crunch machine [email protected] 65#x20

 

 

 

 

Food:

coffee, soy

WORKOUT

celery, tomato, parsely, ginger, hemp smoothie

200 cal oatmeal

coffee, soy

WORKOUT

Lunabar

A cup of popcorn

Broccoli, carrot, pepper, 300 cal tofu, 2 mambas and a lunabar

lunbar

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Monday

Today was a carb day, i think i overdid it. IDK maybe not but it hurt my tummy.

 

I ran fast. Then I was watching these big guys do big skullcrushers spotting each other. i studied their form (wink wink) and experimented more weight rly carefully cuz i was tired and i'm clumsy and i didn't want to crush my skull. So when I got to the stability tri extensions i could barely finish. But i did cuz i'm cool like that sometimes.

 

I also had to get some weight lifting gloves today cuz the inside of my thumbs were owie. But eew gloves are kind of gross and will probably transmit me swine flu

 

Workout:

30 mins elliptical

55 mins running << fast

leg band side walking

superset wide grip pull downs ([email protected]) and tri press downs ([email protected])

superset skullcrushers([email protected]) db lateral raise ([email protected])

more skullcrushers [email protected]#x20

superset db row ([email protected]) db military press ([email protected])

stability platform overhead tri extension 10# 20/20 20/20

 

Food:

coffee, soy

ginger, parsley, celery, 1 tbs flax, 1 tsp miso, h2o smoothie

2 lunabars

a scoop of vega in h20, 13 baby carrots, 3 slices of bread

some celery

spinach, ½ cup garbonzos, a veg burger, a bran muffin

2 cookies

coffee, soy

WORKOUT

celery and broccoli with a veg burger and a builderbar

some cacoa nibs

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Wednesday

I don't think i was getting the most out of the rotary calf press, so I adjusted my form and took the weight down a bit. I think I should be at 190 or 200, i was getting close to the bottom of the stack by using my back a little, i think.

 

Workout:

30 mins elliptical

55 mins run < faster

leg band squats

superset db chest press ([email protected]) db bi curl ([email protected])

superset cable chest fly ([email protected]) bb bi curl ([email protected])

rotary calf press more [email protected]#x20 [email protected]#x20 [email protected]#x20

superset seated leg extension ([email protected]) prone ham curl more weight([email protected])

stability platform db bi curl 10# 20/20 20/20 and other moves

 

Food: ( i was rly hungry )

coffee, soy

ginger, kale, celery, 1 tbs flax, 1 tsp miso, h2o smoothie

2 lunabars

a scoop of vega in h20, 13 baby carrots, 3 slices of bread

some celery

spinach, ½ cup garbonzos, a veg sausage, some scone crumbs

a cucmber

coffee, soy

WORKOUT

pepper and broccoli with a veg burger and a lunabar

lunabar

a couple tbs of cocoa in 1/2 cup of soymilk with stevia and a handful of popcorn

some cacoa nibs

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Work dem sexy calves chica! What you might think of doing on the rotary is going heavy and explode the stack with partial contractions then take the weight down to where you can get a full contraction done with pristine form. Then work on slow and control with a bottom squeeze and a full stretch and the top end. Focus on getting that pump and burn. YB!!!

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I'll try that today... let you know how it goes. I still haven't made myself sore on that thing yet.

 

Thursday, 14 hour workday, no workout, usual food except less liquids and more lunabars.

 

Friday:

Workout:

30 mins elliptical

55 mins running << fast

leg band side walking

superset wide grip pull downs ([email protected]) and tri press downs ([email protected])

superset skullcrushers more weight([email protected]) db lateral raise ([email protected])([email protected])

superset db row ([email protected]) db military press ([email protected])

stability platform overhead tri extension 10# 20/20 20/20

 

Food:

Coffee, soy

Kale, celery, ginger, 1 tsp miso, 1 tbs flax, h20 smoothie

a scoop of vega in h20

15 baby carrots, a lunabar, 2 peices of bread

another peice of bread

a green pepper and a veg sausage

1/2 cup garbonzos and some spinach

coffee, soy

WORKOUT

celery, cherry tomatoes, and a veg burger with a lunabar

lunabar

a couple bites of rice and a couple swigs of lite soymilk

larabar

 

that last larabar was me being really hungry for carbs

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Idk, I don't think so, but other people do I guess. Sometimes I feel like I look like a slug, sometimes I feel like I'm looking more like a runner. My bum can't decide if it wants pumped bikerider glutes or runner glutes. I was training my soleuses (soleii?) too, which I think maybe made my calves a little less curvy and a little more bulky, but hopefully that's turning around fast.

 

Idk, all i know is i feel good, which is what matters!

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I shop at this thrift store where the owner is like your own personal shopper. She knows all her people, their jobs, their tastes, their bodies, omg she's awesome. So yesterday I went in there and she was like "hmmmmm, you're body is changing alot!" So yeah, John, you're right!

 

I made it to the bottom of the stack on the calf press, 10 reps at every weight step. My form wasn't perfect but it wasn't complete crap either. Then I did 2 sets 20 of 210. Might have been 230... I think it was 210. Burn and pump (not sore yet) Yeah Buddy!

 

Workout:

30 mins elliptical

55 mins run

leg band squats

superset db chest press ([email protected]) db bi curl ([email protected])

superset cable chest fly ([email protected]) bb bi curl ([email protected])

incline db chest press (for stretch mostly) [email protected])

rotary calf press (see above)

superset seated leg extension ([email protected]) prone ham curl([email protected])

stability platform db bi curl 10# 20/20 20/20

a few sit ups, mostly to readjust my back

 

Food:

parsley, tomato, celery, ginger, hemp (120 cal) h20 smoothie

oatmeal (200 cal) coffee, soy

WORKOUT

lunabar

kale, carrot, celery, green pepper, tofu (300 cal 42 g pro)

2 lunabars

some popcorn (maybe 4 cups?)

a lunabar << wasn't hungry, forced it for protein

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I made it to the bottom of the stack on the calf press, 10 reps at every weight step. My form wasn't perfect but it wasn't complete crap either. Then I did 2 sets 20 of 210. Might have been 230... I think it was 210. Burn and pump (not sore yet) Yeah Buddy!
YB!! I'll definitely be increasing my calf workout come TUE.
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Aint nothin to it but to do it! Calves are so sexy...

 

Sunday -

Home:

Run 4 miles outside

Superset 3x10 full crunches 3x15 push ups

Superset 3x30 double crunches 3x30 bicycle crunches

50 leg drops 50 side leg drops

superset 3x25 ball crunches 3x15 push ups

 

Gym:

30 mins crosstrainer

superset weighted hyperextension [email protected]#x20 hanging leg lifts 3x20

crunch machine [email protected] 65#x20

 

Food:

coffee, soy

WORKOUT

celery, tomato, parsely, ginger, hemp smoothie

200 cal oatmeal, coffee w/ soy

WORKOUT

Lunabar

Cabbage,tomato, jalapeño, 300 cal tofu, 2 lunabars

lunbar and 10 corn chips, some cacoa nibs

100 cal oatmeal

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Monday

Workout:

30 mins elliptical

55 mins running

leg band side walking

superset wide grip pull downs ([email protected]) and tri press downs ([email protected])

superset skullcrushers([email protected]) db military press ([email protected])

superset db row ([email protected]) db lateral raise ([email protected])

stability platform overhead tri extension 10# 20/20 20/20

 

Food:

200 cal oatmeal, coffee w/ soy

WORKOUT

lunabar

scoop of vega in h20

green beans, a veg burger, piece of bread, bran muffin

bran muffin and a lunabar < this was a bad mistake

green salad, veg burger, 2 lunabars

lunabar

 

a few too many lunabars

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I shop at this thrift store where the owner is like your own personal shopper.

 

I'm intrigued

 

Shoot me a pm with the name of the store? They have mens stuff? I don't know if I need a personal shopper but I could always use a new place to get gear.

 

-a

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Hmm, i dunno, you think so, L? I just do what I can... I kind of feel like I should be doing more. I at the very least want to be doing more sets of whatever but I just won't have the time till June.

 

Tuesday:

Bike commute, abs, headstand practice with no wall is going great

I feel so free on my bike. I'm starting to feel my old strength, speed and grace.

 

Food:

coffee, soy

parsely, tomato, ginger, 1 tsp miso, 1 tbs flax, h20 smoothie

scoop of vega in h20, lunabar, celery and cucumber

2 pieces of bread, parts of a scone, a few baby carrots

green beans and a veg burger

the top off of some coffee cake

crappy coffee, soy

big green salad, a veg burger, 2 lunabars

lunabar and 3 baby carrots

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Wednesday

Workout:

30 mins elliptical

55 mins run <

leg band squats

superset db chest press ([email protected]) db bi curl ([email protected])

superset cable chest fly ([email protected]) bb bi curl ([email protected])

rotary calf press [email protected] (any more, i would lose too much form)

superset seated leg extension more weight ([email protected]) prone ham curl([email protected]) seated ham curl([email protected])

stability platform db bi curl 10# 20/20 20/20

 

Food:

coffee, soy

kale, celery, ginger, 1 tsp miso, 1 tbs flax, h2o smoothie, a piece of bread

scoop of vega in h2o, 2 pieces of bread

lunabar, piece of bread (then my carb jones was over)

celery, carrots, a veg burger

spinach, 1/2 cup garbonzos

100 cal oatmeal

coffee, soy

WORKOUT

assorted veggies, veg burger, lunabar

2 lunabars and a couple baby carrots

a larabar (felt so much better afterwards)

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Thursday: worked 13 hours, no time for workout. Diet was fine, i was craving carbs bad ate lunabars to cure it.

 

Friday-

had time to add a some extra sets, ran pretty fast, i gotta work form on the skullcrushers

Workout:

30 mins elliptical

30+30 mins running (bathroom break)

leg band side walking

superset wide grip pull downs ([email protected]) and tri press downs ([email protected])

superset skullcrushers([email protected]) db lateral raise ([email protected])

superset db row ([email protected]) db military press ([email protected]) ([email protected])

stability platform overhead tri extension 10# 20/20 20/20 and some other moves, i'm getting much better.

 

Food:

Coffee, soy

kale, celery, tomato, ginger, 1 tsp miso, 1 tbs flax smoothie, a cookie

scoop of vega in H20 with 2 pieces of bread

15 baby carrots, a red pepper, lunabar

a couple cookies

spinach, 1/2 cup garbonzos, a veg burger

a couple cookies

coffee, soy

WORKOUT

random veggies, a veg burger, 2 lunabars

larabar

lunabar

 

edited to add:

one of the reasons i write down pretty much everything i eat here is to keep me honest... honestly, i really need to work on my diet. work has been so challenging though. and so i have this thing where when i have to meet either some physical demand or more often some stressful/difficult nonphysical challenge, i head for carbs. My body is also trying to find equilibrium between activity and fuel, and hasn't really settled on anything for now. I'm not happy with the way I've dealt with this during weekdays. idk if i'm being too hard on myself but i'm not comfortbale with it at all.

 

 

Solution:

well probably solution is the wrong word.

Approach:

it's only a few more weeks. body weight is in stasis pretty much, or at a slow loss, which is fine. i'm pretty sure i'm not losing muscle, probably gaining, although only in certain places. So i think it's ok if I keep this going till mid June-ish.

 

One thing i have to remember is that my body does much better on oats than wheat. It's such a hassle to make oatmeal at work though. I'm gonna work on fixing that this weekend.

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I really enjoy it. It's like eating salad without having to chew. I add salt, and lemon or lime or hot sauce if it's around... I'll make it for you all some day.

 

Saturday

Workout:

30 mins elliptical

55 mins run <

leg band squats

superset db chest press ([email protected]) db bi curl ([email protected])

superset cable chest fly ([email protected]) bb bi curl ([email protected])

rotary calf press [email protected]

superset seated leg extension more weight ([email protected]) prone ham curl([email protected]) (don't forget to add more weight next time)

stability platform db bi curl 10# 20/20 20/20 and jump squats

 

Food:

kale, tomato, ginger, hemp (120 cal) h20 smoothie

oatmeal (200 cal) coffee, soy

WORKOUT

lunabar (180 cal)

tofu (300 cal) green beans (75 cal) 2 lunabars (360 cal)

popcorn (390 cal)

2 lunabars (360 cal) and a couple swigs of soymilk out of the carton (75 cal)

some lemon juice and stevia in water and some sugarless candy

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http://www.youtube.com/watch?v=ZuuNyacx0p8

Yeah, hot sauce to go

 

Hiiiiiiii Tasha! How is Canadia?

 

 

I'm writitng this on monday morning... quads an adductors are sore, yay.

 

Sunday -

Home:

Run 4 miles outside

Superset 3x10 full crunches 3x20 push ups

Superset 3x30 double crunches 3x30 bicycle crunches

50 leg drops 50 side leg drops

superset 3x25 ball crunches 3x15 push ups

 

Gym:

30 mins crosstrainer

superset weighted hyperextension [email protected]#x20 hanging leg lifts 3x20

superset crunch machine [email protected] 65#x20 bosu jump squats 3x10

 

Food:

coffee, soy

WORKOUT

tomato, parsely, ginger, hemp smoothie

200 cal oatmeal, coffee w/ soy

WORKOUT

Lunabar

a bunch of popcorn and a lunabar

a scoop of vega in h20

green salad and a lunabar

i couldn't eat the protein powder/cocoa thing i made as a snack

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