The Glade 4.0

Guess I might as well start mine too!

2/22/2010
3.0 mile run with a set of 8 lb dumbbells.
While on this run did 8x15 shoulder presses
8x15 bicep curl (per arm)

Note: run was not continuous: frequent stops were made to do squats, lunges, squats + press, push ups, corn-rows and sit ups.
7 stops total, 1 set at each with 15-25 reps.

15 minutes of stairs.


Had to skip Jiu-Jitsu and Krav tonight to study for midterms.

_________________
"I've got twenty ways to tell you shut the f*ck up / nineteen of them are twenty-four bars long / the other one goes: SHUT THE F*CK UP" - Aesop Rock
"There is no God higher than truth." -- Gandhi
Formerly: Tulamian

Haven't been keeping this up-to-date.

Haven't been working out nearly as much as I would like, but on the plus side, I have been getting 50+ hours of studying/homework done a week...so go me?

Been keeping up with basics: 6x 30 each of Situps, Push ups, Lunges, Squats every T, Th, Sat

Cardio class that I'm in on Mondays and Wednesdays has been well rounded. More light weights workout, played some ultimate Frisbee, and last Wednesday spent 50 minutes running stairs in the football stadium.

A friend of mine has invited me to start doing weight training stuff, will update as I find out how it goes!

_________________
"I've got twenty ways to tell you shut the f*ck up / nineteen of them are twenty-four bars long / the other one goes: SHUT THE F*CK UP" - Aesop Rock
"There is no God higher than truth." -- Gandhi
Formerly: Tulamian

I learned how to properly Squat and deadlift today. This is going to be fun!

Bicep curls 3 x 12 (20lbs)
Tricep extensions 3 x 12 (30 lbs)

Squats
1 x 5 x 95
1 x 5 x 115
5 x 5 x 135

Bench Press
1 x 10 x 95
1 x 3 x 115
3 x 5 x 105

Dead lift (just worked on technique)
1 x 10 x 45
3 x 5 x 95

Also spent 30 minutes jogging plus several minutes of sit ups, push ups and lunges as a warm up.

Any input on what else to add to weight training would be super helpful, as I mostly train cardio and have little experience in this field.

_________________
"I've got twenty ways to tell you shut the f*ck up / nineteen of them are twenty-four bars long / the other one goes: SHUT THE F*CK UP" - Aesop Rock
"There is no God higher than truth." -- Gandhi
Formerly: Tulamian

Please, please please make sure you bring your coach with you every once in a while. As you increase strength and weight, even if you never lift a lot of weight, your form will need coaching. I have people coach me every few times.

As you increase weight in squats, staying upright and not forward will become increasingly difficult. Deadlifts, the same, you want to lift from your hips and not raise your lower back first. You can seriously injure yourself.

If you find yourself lifting a significant amount, buy a belt. If you lift even more, straps will become essential.

Good luck!

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

Nice, those are two of the big ones. It really is fun!



Here's what I always recommend:

http://www.amazon.com/New-Rules-Lifting ... 1583332383

16 bucks now. I used it and saw great results. It also scales things for beginner to advanced, people looking to lose fat and people looking to gain weight, etc. To me it's worth it to have someone who does this for a living give you a program. A lot of people have used it and loved it. The fat loss ones, man you feel them. Especially at first.

Another recommendation that I just got a couple of weeks ago is Starting Strength. The book and the DvD but really, I'd get the DvD for now if you're looking to save some money. Book is great, but the DvD helped me with my form a lot. Just easier if you can see it, at least in my opinion. He goes over deads, squats, power cleans, press and bench press.

Book: http://www.amazon.com/Starting-Strength ... 574&sr=1-1

DVD: http://www.amazon.com/Starting-Strength ... gy_b_img_c

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Thanks for the tips guys! I my "trainer" is a friend of mine who picked up some olympic style lifting as a hobby.

Will look into the books, thanks! Very jealous of your Crossfit place, I really wish there was one near where I am.


3/10/10

Ran a 5k, time was 18:42.

-edit-
My old Krav instructor has informed me that there is a Crossfit program starting here! Oh happy day. Will look into it for next term.

_________________
"I've got twenty ways to tell you shut the f*ck up / nineteen of them are twenty-four bars long / the other one goes: SHUT THE F*CK UP" - Aesop Rock
"There is no God higher than truth." -- Gandhi
Formerly: Tulamian

3/13/10

Warmed up with stretching, sit ups, push ups and lunges.

Curls
1 x 15 x 15
3 x 12 x 20

Tricep extension
1 x 20 x 30
3 x 15 x 40

Squat
2 x 15 x 95 (Form)
1 x 5 x 115
3 x 5 x 125

Bench Press
1 x 12 x 95
3 x 5 x 110

Dead Lift
1 x 10 x 95
3 x 5 x 105
2 x 12 x 95 (Practicing form)

_________________
"I've got twenty ways to tell you shut the f*ck up / nineteen of them are twenty-four bars long / the other one goes: SHUT THE F*CK UP" - Aesop Rock
"There is no God higher than truth." -- Gandhi
Formerly: Tulamian

Nice, very solid looking workout. Between that and rolling with people, I think you've got a good routine.

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

I kinda slacked the last two weeks: Finals and spring break were killer for my workout routine.

Spent a lot of the break at home, moved 3 cords of firewood, several cubic meters of earth, farm work etc...

3/29

45 minutes of mixed cardio/weights!

Lunges, Squats, Core Rows, Get ups, all with weights.
Stairs and running up a 5 story parking structure.

Will hit Jiu Jitsu tonight

_________________
"I've got twenty ways to tell you shut the f*ck up / nineteen of them are twenty-four bars long / the other one goes: SHUT THE F*CK UP" - Aesop Rock
"There is no God higher than truth." -- Gandhi
Formerly: Tulamian

3/30

50 minutes of Yoga. This class reminds me why I am in college

_________________
"I've got twenty ways to tell you shut the f*ck up / nineteen of them are twenty-four bars long / the other one goes: SHUT THE F*CK UP" - Aesop Rock
"There is no God higher than truth." -- Gandhi
Formerly: Tulamian

3/31

3 mile run with 10 lb dumbells
6 x 20 x 10lbs per arm of squats with press, lunge with curl, core rows, arm raises (Front and back), upright rows and tricep extensions

_________________
"I've got twenty ways to tell you shut the f*ck up / nineteen of them are twenty-four bars long / the other one goes: SHUT THE F*CK UP" - Aesop Rock
"There is no God higher than truth." -- Gandhi
Formerly: Tulamian

You're a **** crazy man running with dumbbells.

_________________
"Hysterical children shrieking about right-wing anything need to go sit in the corner and be quiet while the adults are talking."

Very jealous

Was it like the Eric Prydz music vid, Call On Me? I am thinking of going to Yoga tomorrow, though with the women in there, definitely not for that reason.

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

It's gloriously hard.

Rafael: It's not quite like that video. Yes, the women in the class are really attractive, but none wear those outfits. I actually am taking it to help improve my flexibility for Jiu-Jitsu. It's also nice and relaxing, plus a very close friend of mine is taking it with me, and this is her last term here.

_________________
"I've got twenty ways to tell you shut the f*ck up / nineteen of them are twenty-four bars long / the other one goes: SHUT THE F*CK UP" - Aesop Rock
"There is no God higher than truth." -- Gandhi
Formerly: Tulamian

I've been known to go with a rucksack every now and then but dumbbells is just insane



Her last erm there eh?

_________________
"Hysterical children shrieking about right-wing anything need to go sit in the corner and be quiet while the adults are talking."

I reccomend trying the dumbbells, it's good.

None of that! She and her boyfriend have been really good friends with me since freshman year. She is my number 1 wing(wo)man though

4/1
50 Minutes of yoga
30 minutes biking to Jiu Jitsu
30 minutes rolling
45 minutes technique drilling
45 minutes rolling
30 minutes biking home.

Today was a good day.

_________________
"I've got twenty ways to tell you shut the f*ck up / nineteen of them are twenty-four bars long / the other one goes: SHUT THE F*CK UP" - Aesop Rock
"There is no God higher than truth." -- Gandhi
Formerly: Tulamian

I think I'm getting too old for the dumbbells.. besides I only have one pair and they're 20 pounders.

_________________
"Hysterical children shrieking about right-wing anything need to go sit in the corner and be quiet while the adults are talking."

Yeah, those would be a bit heavy.

4/5
Circuit!
Core Row, Push ups with on arm elevated, Jumping jacks, Lunge with bicep curl, sit ups, shoulder press, jumping squats, V-ups, Ladder pushups, lunges, followed by 400m run. Reps ranged from 15-30, repeated 4x in 45 minutes. Spent 15 min stretching.


edit 4/5 Evening: BJJ
30 minutes biking there
15 minute warm up
30 minutes rolling with the regional amature 155 lbs title holder (He's a BEAST)
45 minutes of Technique: Throws and Triangle and Armbar variants
30 minutes of rolling
15 minute stretching
30 minutes biking home

Skipped Krav tonight because I'm too damn sore. (Also, calves were locking up something awful during rounds )

_________________
"I've got twenty ways to tell you shut the f*ck up / nineteen of them are twenty-four bars long / the other one goes: SHUT THE F*CK UP" - Aesop Rock
"There is no God higher than truth." -- Gandhi
Formerly: Tulamian

4/6
50 minutes of Yoga!

_________________
"I've got twenty ways to tell you shut the f*ck up / nineteen of them are twenty-four bars long / the other one goes: SHUT THE F*CK UP" - Aesop Rock
"There is no God higher than truth." -- Gandhi
Formerly: Tulamian

Love it!

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

It's the perfect accessory to cardio and weights, for realz.

4/7 Morning

Bicep Curls
2 x 20 x 15 (per arm)
4 x 12 x 20 (per arm)

Tricep Extenstions
2 x 20 x 15
4 x 12 x 20

Squats
1 x 12 x 95
5 x 5 x 115

Dead lift
1 x 12 x 95
5 x 5 x 115

Bench Press
1 x 12 x 75
3 x 5 x 95

Then cardio!
100m sprints, 20 seconds cool downs, repeated for 15 minutes.
Shuttle runs. 10m sprint, 10 pushups, 10m sprint 10 flutter kicks alternating for 100m, x 10 minutes
Stairs 15 minutes.
Lunges up stairs 5 min
Squats up stairs 5 min

Looking forward to BJJ tonight
-edit- Didn't make it to BJJ, was stuck in lab until 7:00 Tomorrow for sure though!

_________________
"I've got twenty ways to tell you shut the f*ck up / nineteen of them are twenty-four bars long / the other one goes: SHUT THE F*CK UP" - Aesop Rock
"There is no God higher than truth." -- Gandhi
Formerly: Tulamian

4/8
50 Minutes of Yoga
30 minutes biking
30 minutes rolling
45 minutes technique
30 minutes rolling
30 minutes biking

Today was a good day.

_________________
"I've got twenty ways to tell you shut the f*ck up / nineteen of them are twenty-four bars long / the other one goes: SHUT THE F*CK UP" - Aesop Rock
"There is no God higher than truth." -- Gandhi
Formerly: Tulamian

4/9

I love the fact that my school's gym is practically empty on Friday mornings, z0mg.

10 minutes of stretching

Squat
1 x 12 x 95
3 x 6 x 115

Dead lift
1 x 12 x 95
3 x 6 x 115

Pull ups (Upper body strength is pathetic )
3 x 5

Bicep Curls
3 x 12 x 20 per arm

Tricep Extensions
3 x 12 x 20 per arm

Core rows
3 x 15 x 20 per arm

Skull Crushers (I think this one is right, my friend calls em skull **** )
3 x 20 x 30

Bench Press
3 x 8 x 95

Had to stop so I can shower and go work in the lab before class.

_________________
"I've got twenty ways to tell you shut the f*ck up / nineteen of them are twenty-four bars long / the other one goes: SHUT THE F*CK UP" - Aesop Rock
"There is no God higher than truth." -- Gandhi
Formerly: Tulamian

Took the weekend off. Was working on projects for school.

4/12

10 minutes warm up stretch

Squats:
1 x 20 x 45 (The Bar)
1 x 12 x 95
3 x 6 x 115

Dead Lift gave me some trouble, going to get coaching help on Wednesday.

1 x 10 x 95
3 x 6 x 115

Pull ups
3 x 5 (6 first set, 4 third)

Core row
3 x 12 x 20 per arm

Bicep Curl
3 x 12 x 20 per arm

Skull Crushers
3 x 15 x 30 (20 on the last set!)

Bench Press
3 x 8 x 95

Cardio:
2 minute Push up test: 34 (I AM UPPERBODY FAIL!)
2 minute sit up test: 68

Went for a 5k jog for the next 30 minutes.

Hopefully BJJ tonight.

_________________
"I've got twenty ways to tell you shut the f*ck up / nineteen of them are twenty-four bars long / the other one goes: SHUT THE F*CK UP" - Aesop Rock
"There is no God higher than truth." -- Gandhi
Formerly: Tulamian

4/12 Evening

30 minutes biking
30 minutes rolling
45 minutes technique
30 minutes rolling
45 minutes biking

KRAV
15 min intense cardio warm up
75 minutes techniques and drills
15 min bike home

Holy **** I'm tired.

_________________
"I've got twenty ways to tell you shut the f*ck up / nineteen of them are twenty-four bars long / the other one goes: SHUT THE F*CK UP" - Aesop Rock
"There is no God higher than truth." -- Gandhi
Formerly: Tulamian