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so spin today was lots of heavy resistance work with a lot of quick sprints thrown in there to keep the HR up. Lots of work in the anaerobic zone, 750 cals burned and the monitor says only 35% fat...

damn dude, that's a sick, sick, sick shoulder routine.


What kind of swimming do you do also?

well it's time for a pic update.. it doesn't show too much difference, but I should only be somewhere between 1 to 2 lbs leaner anyway so it's hard to see in a pic. It's also funny how much carbs...

also seeing your post in another thread, I feel like asking if you've ever done heavier ab work, like sets of 6-8 reps?

reppin 3 plates is no joke broseph, good job on that deadlifting.

Holy crap man, already 300+ posts in this log?

Nice job on the intervals and smart to keep a fair amount of LISS in there too to keep the total cal burn up.

Have fun tomorrow, I know...

Chest/Tris

BB Bench
95x10
140x5
155x5
170x5
185x5
205x5

It's good to be as prepared as possible for yoru meets, but there comes a point of diminished return..

You notice that you took a rest and you got PR's in the gym.. well your running is no...

Got to update 2 workouts now.. It's been a rather busy weekend with all the festivities going on in DC. I took yesterday off from work, so I had a 4 day weekend because of the MLK Jr Holiday.

On...

so quick bump, I was 20 minutes late to the spin class, but still did 550 cals in 40 minutes, avg heartrate was 153, max 177

Back/Bis(from 1/16)

Deadlift
135x10
185x5
235x5
285x5
310x5

well looks like you've got the right attitude, any idea on the time for recovery?

subbed in the new thread. Are people playing air hockey in the background of the most recent video? hehe Your back has made a nice improvement!

Keep rowing to the stomach, unless you're doing pendlay rows from the floor or yates rows I think are the other ones which pull that high. at the ~45 degree bent over rows, pulling to the stomach is...

Chest/Tris (1/14)

BB Bench
95x10
145x5
160x5
175x5
190x5
210x4 + 1 forced rep with spotter.

Wow man, strong leg workout. Were you doing a pair of 85's with those lunges? If so you ARE crazy!


BTW, Sick quads you got there!

I put raw oats in a pre-run shake one time. LOL

poor poor people who had to be around me later that day.

As R-G was suggesting, adding some more fats is an easy way to boost those cals.

it's close to 800 cals less than what I was eatin back in December. I finally realized that I was still gaining weight the month between Thanksgiving and Christmas and was only fooling myself since...

holy crap, that's quite a superset you've got going there with the deads/gm/hypers. I would have been too toast to try the BB rows.

HOLY VOLUME! GJ man, good looking workouts.

You got lucky for this trip man.. I heard last December was one of Colorado's snowiest month's in 8 years! I don't get to head out west until the end of March, so I hope that this year is as good as...