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Unread 05-08-2013, 10:43 AM   #1831
nikkiolie
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I just jogged yesterday. I did 3.5 miles in 33 minutes. I'm still getting used to my five fingers and my calves are still very very sore. But yesterday was day 16 of my 30 days to run 50 miles and I reached my half way point. So I am confident that I can make it to 50 miles in 14 days since in the first 16 days there were a few days I didn't run.

I am really looking forward to legs and back day today. Plus I should be able to get to 26.75 miles or 27 miles with a nice short little jog for a warm up.
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Unread 05-08-2013, 03:06 PM   #1832
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Awesome going Nikkiolie!
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Unread 05-09-2013, 10:05 AM   #1833
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5/8
5 minute warm-up

Back Extensions 3x15 with 25 lbs of weight
Squats 3x5: 185, 205, 225
Dead lifts 3x5: 145, 155, 165,
lunges 3x8: 95, 115, 115
leg press 3x5: 240, 260, 280
Lat pull down 3x5: 90, 90, 90
Row 3x5: 90, 90, 90

Workout time 45 minutes.
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Unread 05-12-2013, 12:43 AM   #1834
AllYourBase7745
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Quote:
Originally Posted by kittylovesprog View Post
So though many states are frozen over with snow this time of year, if you live in a warmer state like me, there is never a bad time to do a pool workout... rain or shine... just no lightning

I was a water polo player all through high school and captain of the team my senior year. I started playing at my university last year but stopped due to getting an injury. I don't know if I'll ever work out as hard as I used to as again, but here is a great beginning workout for people who want to try things in the pool.

Note: 1 length of a pool is 25 yards and two lengths is 50 yards. If I say 2x25 that means 2 sets of 25, or swim 25 yards 2 times. I will then post a time interval that you will want to finish each set with.

All of the following sets are freestyle, or crawl stroke

Warm Up will be 200 yards, as you get better make it 500 yards. Do this at your own pace.

5x25 on the 1 minute. That means try to do each set within a minute. If you get back before the minute is up, that is your time to rest. If you can't get back on that interval then time yourself and adjust the interval setting so that when you get back, you have no more or less than 5 seconds of rest, and then start swimming again. Same goes if you're significantly faster then that interval. If you're going on a 30 second interval, you're as fast as I was last year btw.

5x50 on the 1 minute and 30 seconds. Again, adjust your time based on your speed. If you can do this on the minute you're as fast as I was last year.

5x100 on the 2 minutes. Adjust time based on your speed. I could do this on the 1 minute and 15 second mark last year.

2x200 on the 3 minutes. Adjust time based on your speed. I could do this on the 2 minute and 30 second mark last year.

Cool Down: 200 or 500 yards again at your own pace

As you find yourself getting better, add more sets for yourself on faster time intervals. The next thing you know you will be doing 10x200 on the 2 minute and 30 second interval, which is at the pace of a very good division 3 college water polo team.
FINALLY!!!! A WATER POLO PLAYER LIKE ME!!!!

But those intervals are meager... I had to do the 25's on the 30, the 50's on the 35, the 100's on the 1:20, and the 200's on the 2:30...

You're lucky, my friend. Very, very lucky.
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Unread 05-13-2013, 11:54 AM   #1835
nikkiolie
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5/9 I took off due to a very bad day at work

5/10
5 minute warm up .5 miles
bench 4x5: 85, 90, 95, 100
Push ups 3x10
dips 3x5
Triceps dips 3x20
Bicep Curls 3x5: 20, 20, 20
Lateral Raise 3x5: 10, 10, 10
Vertical Raise 3x5: 10, 10, 10
Chest Press 3x5: 20, 50, 70
Chest Fly 3x5: 60, 75, 75
15 minutes on the row machine

5/11
3 mile jog. My total now is 29 miles. I got 9 days to run 21 miles.

I am very happy to finally get to triple digits on bench. On another note an anytime fitness just opened up by my house and I got a two week trial. Its a mile a way so today I am going to jog there, do my legs and back stuff and jog home. I would love to keep using this gym but it is stupid expensive.
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Unread 05-13-2013, 05:26 PM   #1836
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After the last few weeks of school and getting my bike stolen (transportation), haven't been able to do much outside of my home workouts for the last 3-4 weeks.

After basically buying my bike back from the pawn shop (I the money back IF they catch the guy/convict him), I'm finally back in the gym.

Barbell Bench Press:
1x12 @ 145 lbs
2x5 @ 205 lbs
1x4 @ 205 lbs (obviously the third set; didn't get my 5th rep :/)
2x5 @ 185 lbs (feet on the bench rather than the floor)

Tricep Dips
1x10
3x8 @ 75 lbs (weighted)
2x8 @ 85 lbs (weighted)

Single arm incline barbell curl (arm resting on incline bench)
5x10 @ 40 lbs

Single arm machine preacher curl
2x10 @ 55 lbs

Single arm machine preacher reverse curl
2x6 @ 55 lbs

Super set 2 cable tricep exercises idk the names of either
2x10/5 (10 reps first exercise, 5 the second) @ 100 lbs

Single arm dumbbell bench press
2x10 @ 50 lbs

Dumbbell bench press
1x4 @ 100 lbs
1x3 @ 100 lbs

Muscle ups
3x3

Single leg calf raise on leg press
2x30 @ 115 lbs
2x10 @ 145 lbs

Biking
12 miles x2 (That's my distance to campus, then I had to go home too lol)

Don't think I left anything out

Quote:
I am very happy to finally get to triple digits on bench.
Welcome to the club(just recently hit my triple digits for dumbbells)! Congrats!

Last edited by Bovice : 05-13-2013 at 05:32 PM.
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Unread 05-14-2013, 10:12 AM   #1837
nikkiolie
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Quote:
Muscle ups
3x3

I am jelly of your muscle ups. I really want to start those. I just found out about them this past weekend and I was so impressed. They had this Crossfit strongest person competition and it was so inspiring seeing the women on that. They were soooooo strong and I look pathetic compared to them. It did help give me motivation to eat properly because I do want a body like that and the main thing I am missing is diet.

I also didn't end up working out last night. I ended up doing an very impromptu apartment application since my friend was unable to get a single and needs to move out by June 10th. Then one of my longest con friends is moving to San Fan today and we had one last going away dinner. BUT TODAY! LEGS AND BACK! AND RUNNING! I need to get to 50 miles before May 21st.
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Unread 05-14-2013, 04:37 PM   #1838
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They're pretty tough (and for me to declare something tough isn't common.

I just made it to the point where I did 10 in one set for the first time last Thursday. (though I was shot after that lol and couldn't even do one on a second set)

Can only get 5 here http://www.youtube.com/watch?v=pO1acGTBeHw which is about a month ago.

As far as today's workout goes; short workout

Back squat Dropped the weight and focusing on flexibility and going lower. Already past parallel, but want to go even further
2x10 @ 135 lbs
1x6 @ 185 lbs
2x6 @ 205 lbs

Front squat
2x10 @ 115 lbs
2x8 @ 135 lbs
2x6 @ 145 lbs

Pull up
2x10

Muscle up
3x6

Weighted pull up (@+75 lbs)
2x6

Weighted chin up (@+75 lbs)
1x6

Biking (Transportation)
12 miles
12 miles
2 miles
2 miles

Jogging
1-2 miles; haven't done it yet but won't be any less or more than that.
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Unread 05-15-2013, 09:58 AM   #1839
nikkiolie
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Squats 3x5: 205, 205, 215
dead lift 3x5: 135, 135, 135
Back extensions 3x20 with 10 lbs
Up right row 3x8: 50, 50, 50
Bent over row 3x5: 50, 50, 50
rows 3x5: 90, 90, 90
Lat pull down 3x5: 90, 90, 90
Pull ups 3x5: 100, 100, 100
leg press 3x5: 240, 260, 280
Single leg press 3x5: 180, 160, 160
cool down jog for 5 minutes.

I was going to try to run longer but my legs kept cramping...I should have ran before weights. I also seem to have gotten a back spasm sometime yesterday. My back is killing me.
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Unread 05-15-2013, 10:53 AM   #1840
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Bovice - That's increasingly impressive in that you use minimal momentum to lift yourself up or down.
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Unread 05-15-2013, 01:49 PM   #1841
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Quote:
Originally Posted by Slapthefatcat View Post
Bovice - That's increasingly impressive in that you use minimal momentum to lift yourself up or down.
Thanks, I'm kind of a form whore on pretty much everything I do.

@Nikk, am I reading your post wrong or are you doing weighted pull ups with +100 lbs? If so, I'm effin jelly
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Unread 05-15-2013, 02:00 PM   #1842
GirlQueen
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Exercise:
zumba
para para dance
dance shot/kpop dance

Food:
breakfast :
fitness with mik
lunch :
soup , meat
Snack: tea and few Biscuit
Dinner : salad or Fruit Smoothie

It does do the trick.
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Unread 05-15-2013, 04:48 PM   #1843
nikkiolie
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Quote:
Originally Posted by Bovice View Post
Thanks, I'm kind of a form whore on pretty much everything I do.

@Nikk, am I reading your post wrong or are you doing weighted pull ups with +100 lbs? If so, I'm effin jelly
NO NO NO I am doing weight assisted pull ups and only lifting a total of 100 lbs, not even full body weight pull ups. I'm working my way up to full body pull ups. I may be able to do three or so...not too many at the moment. Hell it may even be better to do 3 full body pull ups each day than 5 weight assisted ones.
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Unread 05-15-2013, 09:45 PM   #1844
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Will def be best to do as many as you can do, then do assisted. The assisted machine isn't going to hit all the muscles required for non assisted, since it takes most of the stabilizer muscles out of the equation
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Unread 05-16-2013, 07:34 AM   #1845
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Originally Posted by Bovice View Post
Will def be best to do as many as you can do, then do assisted. The assisted machine isn't going to hit all the muscles required for non assisted, since it takes most of the stabilizer muscles out of the equation
Something like this, but I would do AMRAP for bodyweight, then do sets of negatives. I used the assisted for a while, but as soon as I started just doing unassisted negatives, my progress increased. I'm currently working on muscle up progressions on rings, then onto bar.
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