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Burning calories and bandwidth

Hockey last night was a good workout. There were only 10 guys and 1 goalie, so we played 4-on-4 half-ice. After about an hour and a half the goalie took one to the face mask and called it quits. Although goalie masks are designed to protect you from shots to the face, it'll still rattle you up. I stayed on a while longer to work on my passing/shooting, skated a lightning and left when the ice time was over.

Today was weights.

I started with incline dumbbell press superset with incline dumbbell curls

Squats superset with standing calf raise.

Lat pulldown superset with arnold press

Barbell deadlifts

T-bar rows superset with triceps rope pushdowns

cable crunches superset with side lateral raise

~10 minutes on the jumprope to finish the workout.

Afterwards, I had a bowl of oatmeal, with some protein and a handful of nuts. Nuts are a good source of molybdenum, which is essential for various enzymes. Plants have molybdenum enzymes for photosynthesis.
 
It usually depends on the application; although, some lithium grease also contains a li'l bit of molybdenum disulfide in it.

I know they use a molykote resins a lot to lubricate gun barrels.

For general purpose, molybdenum is probably not the thing to use. I just stick with DW40.
 
thesinner said:
It usually depends on the application; although, some lithium grease also contains a li'l bit of molybdenum disulfide in it.

I know they use a molykote resins a lot to lubricate gun barrels.

For general purpose, molybdenum is probably not the thing to use. I just stick with DW40.
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Never use WD40 on a gun barrel, it contains abrasives and will eventually remove the blueing.

I use lithium on my wheel bearings and lawn mower spindles. All else can be moly lube.
 
Yeah, WD40 is corrosive. Look at what it does to rust. The parkerized finish inside the gun is to create a microporous surface, which can be impregnated with a lubricant.

I use WD40 a lot to get out inorganic chemical stains from countertops in my lab. My general purposes in terms of a lubricant are creaky door hinges.
 
thesinner said:
Yeah, WD40 is corrosive. Look at what it does to rust. The parkerized finish inside the gun is to create a microporous surface, which can be impregnated with a lubricant.

I use WD40 a lot to get out inorganic chemical stains from countertops in my lab. My general purposes in terms of a lubricant are creaky door hinges.
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Ever try Tri-flow? It contains teflon, no abrasives, great for squeeks and cleaning guns.
 
Had a late workout last night. My sleep patterns have been all out of whack this week. Gonna be another late one tonight.

Jumped rope for 15 minutes. 2 sets of cable crunches. "Hybrids" for 10 minutes (exhausting!). Jumped rope for 10 minutes to finish.

I've not tried tri-flow. I've got some door hinges that need attended to, so I'll see what they have at the hardware store.
 
Good late-nite workout tonight.

Incline dumbbell press superset with dumbbell curls

squats superset with upright rows

Lat-pulldowns superset with hex-bar deadlift

T-bar rows superset with triceps rope pushdowns

Hip adductor work superset with cable crunches

"running the rack" dumbbell side laterals (started with 30lbs dumbbells and worked down in increments of 5lbs to 15's) for 2 sets.

8 minutes on the crossramp to finish the workout.

Whew, all that in less than an hour.
 
Weights today was pretty good.

Weighted dips superset with cable curls (using triceps rope). I did a dropset for my last set of dips, going from 135lbs -> 90lbs -> 45lbs.

Front Squats

Lat pulldowns superset with arnold press

barbell deadlifts

t-bar rows superset with triceps rope pushdowns

Upright rows superset with dragon flags. While I have some variation to my cable crunches, I really felt the need to mix up my core work, I'm long overdue for hitting up this exercise, and there's nothing more intense than DF's.

9 minutes on the crossramp to finish.
 
thesinner said:
Weights today was pretty good.

Weighted dips superset with cable curls (using triceps rope). I did a dropset for my last set of dips, going from 135lbs -> 90lbs -> 45lbs.

Front Squats

Lat pulldowns superset with arnold press

barbell deadlifts

t-bar rows superset with triceps rope pushdowns

Upright rows superset with dragon flags. While I have some variation to my cable crunches, I really felt the need to mix up my core work, I'm long overdue for hitting up this exercise, and there's nothing more intense than DF's.9 minutes on the crossramp to finish.
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I agree 100%, you can almost hear the muscles tearing.
 
Hockey these past two nights has been great. The turnouts were good both number-wise and talent-wise, which makes for a nice, hard skate.
 
Good workout in the weightroom today.

Started with incline dumbbell press superset with incline dumbbell curls

Squats superset with upright rows. Squats were a little weak, but give me a break, in the past 36 hours, for of them were spent on the ice!

Hex-bar deadlifts

Lat pulldowns

skull crushers

Arnold Press superset with dumbbell rows

cable crunches superset with hip adductor work

1 set on the sled press for ****s'n'giggles

8 minutes on the crossramp to finish the workout. For some reason, my delts and triceps are sore after this one.
 
Yesterday was an off day. Just too busy, and didn't get around to doing anything.

Today was in the weightroom. Summer hours are kinda restricted, but I'm hoping to hit things up in the afternoon.

Started with weighted dips superset with weighted pullups.

Squats superset with upright rows. I decided to do 3 sets of these today.

Barbell deadlifts. I was low in reps with my deads today, I'm guessing this had something to do with the 3 supersets I did right before it.

T-bar rows.

Triceps pushdowns superset with hip adductor work.

side lateral raises superset with biceps curls

cable crunches

Jumped rope for 10 mins to finish the workout.
 
Well, I helped some people move a hottub today. Hot tubs are heavy, by the way. That got me in the mood to hit the weights. I'm visiting relatives this weekend, so I'm limited to a home-gym, but it's not a bad one.

Started with squats superset with upright rows for 3 sets.

Bench press at a slight incline superset with barbell rows.

Biceps curls superset with Military DB Press

Giant set: crunches w/ weight → bodyweight pullups → triangle (bloody-nose) pushups

Ran a mile outside

2 sets of pushups to failure. The first set was in the low 70's and the second set in the mid 40's, so a solid hundred-teens in total. My chest hasn't felt that pumped in a good long time, geez.
 
Hockey these last two days has been a real workout. Whew.

Sunday night was 5-on-5, no subs.

Last night was 3-on-3, with one sub, full ice.

I am exhausted.
 
I was feeling a bit tired today, but managed to hit the weights.

Started with weighted dips superset with weighted pullups.

Squats superset with upright rows. Ugh, legs. I for some reason did 3 sets, too. It's like once you get going, the pain and soreness seem to go away. I'm going to regret it tomorrow, though.

Dumbbell curls superset with arnold press.

T-bar rows superset with dragon flags.

skull crushers

Hybrids for 10 minutes to finish the workout.
 
Yesterday was just a quick, 30-minute jump rope workout. I was feeling really tired and had a lot of things I needed to accomplish.

Weights today.

I started with Flat bench press superset with dumbbell curls

Next were hex-bar deadlifts superset with upright rows. I think I'm actually preferring the smith machine for the upright rows because it takes out the need for lower back stabilization, which allows for more focus to be paid on the shoulders/traps.

Lat pulldowns superset with hip adductor work

JM Press. I haven't done these in a while. It's sort of a cross between skull crushers and close-grip bench.

Lying T-bar rows superset with side lateral raises.

dragon flags. I tweaked these a little bit today. By twisting at the torso, I'd perform the horrendus down and up movement with my hips facing to the side, alternating between left, right, and normal.

5 minutes on the crossramp followed by 1 set of pushups to failure to finish the workout.
 
thesinner said:
Yesterday was just a quick, 30-minute jump rope workout. I was feeling really tired and had a lot of things I needed to accomplish.

Weights today.

I started with Flat bench press superset with dumbbell curls

Next were hex-bar deadlifts superset with upright rows. I think I'm actually preferring the smith machine for the upright rows because it takes out the need for lower back stabilization, which allows for more focus to be paid on the shoulders/traps.

Lat pulldowns superset with hip adductor work

JM Press. I haven't done these in a while. It's sort of a cross between skull crushers and close-grip bench.

Lying T-bar rows superset with side lateral raises.

dragon flags. I tweaked these a little bit today. By twisting at the torso, I'd perform the horrendus down and up movement with my hips facing to the side, alternating between left, right, and normal.

5 minutes on the crossramp followed by 1 set of pushups to failure to finish the workout.
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medieval torture?
 
I haven't posted in a few days, now. Sorry about that.

Today, I did one of my track workouts today. There's no hockey this weekend, due to the holiday. I did seven laps today. Took some carnobolic pre-workout. Probably wouldn't have made it through the workout without it.

Drills:
1 - spiderman crawls for 30m
2 - repeat of lap 1
3 - Burpees (~20-30)
4 - repeat of lap 3
5 - Walking lunges for 100m. I walked that lap (and threw up in my mouth a little).
6 - repeat of lap 5.
7 - set of 50 pushups. Running that lap was a little...ummm... pathetic. I decided to call it a workout after that.

Good workout today. I'm probably going to regret it tomorrow, but that just suffices as an excuse to drink beer and watch the NCAA lacrosse finals.
 
Took memorial day off. The gym was closed and it was way too hot to work out anyways. It's like 90°F with RH at 80-90%.

Today was weights. In the nice air-conditioned rec center.

Started with weighted dips superset with dumbbell curls.

Squats (on the rack) superset with upright rows (on the smith). My legs and glutes are still sore from saturday.

Close-grip lat-pulldowns superset with triceps rope pushdowns.

Deadlifts with the straight bar.

Arnold Press superset with seated side lateral raises.

Spiderman crawls for the length of one of the open basketball courts + some change. I'm pretty sure it's NCAA regulation size, either way, we're looking at somewhere between 75 and 95 feet.

Dragon flags, with side twists.

5 long minutes on the elliptical before calling it a workout.
 
The shop behind my house has no a/c, I sweat big time during the summer months, it's awesome.

What do you think Bob, does one burn more calories when it's hot? No matter, I love to sweat during my wo.

Edit: I recently started doing weighted dips, they're fantastic.
 
Your metabolism increases when it's hot, but it accounts for everything. In the end, i don't think its really too significant, in terms of burning calories. In terms of processing food, hell yes. Try drinking a beer in a hot tub; you'll be feeling it in no time.


The humidity is the real killer. Your sweat works to keep you cool by evaporating. The volatility (or "ability to evaporate") of the water in your sweat varies based on the %RH. It's a ratio of how much moisture is in the air vs. the absolute maximum amount of moisture the air can hold at the given temperature. When it gets close to 100%, you're sweat can't evaporate, and your body just gets hotter!

I'm sure my log reflects it, but dips are by far my favorite chest exercise.
 
Summer months in south LA, the RH is almost always in the 90% area. When I run, it almost feels as if I'm not breathing. I can almost pour the sweat out of my asics, lol.
 
Hey, we wear the same brand of shoes.

Personally, I can't stand heat & humidity. I overheat too easily.

I like it cold, like 20°F cold. It prevents overheating and oxygen concentrations are higher.

At 90°F concentration of oxygen is about 40mM.

At 20°F, it's about 45mM.

That's 12.5% change, which is pretty signficant.

And yes, this concept is how the cold air intake increases horsepower on your car.
 
The cold air makes my sinuses burn when running so, I start breathing through my mouth. Eventually my throat gets to the point where it is actually painful. I end up taking Jan. and Feb. off from running and in ruins everything. Come March, it's like running for the first time.

Asics are the best. I run in the Nimbus 12 and I have two pair of the cheap ones to wear to work and for yard work.
 
I'm not sure what mine are. This is my first pair of Asics brand, I just got them on clearance at ****s for like $40. Seemed like such a steal I bought two pairs, for when this pair wears out. It's not like shoe technology changes that much, most of the "innovation" is more marketting gimmick that anything else. You remember that Penn State professor whose section was pulled from Runner's World Magazine because the sponsors were threatening not to buy ad space?
 
Yesterday I snuck in a quick track workout before game 1 of the stanley cup finals.

It was just a simple 4 laps.

1 - spiderman crawls for 25m.
2 - 4 were just sets of burpees. I feel I burn more calories doing the burpees than running the quarter mile, so I harped on them pretty hard.

Tonight I'm playing hockey. I haven't played in over a week now, and it's killing me.
 
thesinner said:
I'm not sure what mine are. This is my first pair of Asics brand, I just got them on clearance at ****s for like $40. Seemed like such a steal I bought two pairs, for when this pair wears out. It's not like shoe technology changes that much, most of the "innovation" is more marketting gimmick that anything else. You remember that Penn State professor whose section was pulled from Runner's World Magazine because the sponsors were threatening not to buy ad space?
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Aww dude... that's the shoes I cut grass in. You should really try the higher quality asics. There is a huge difference. I get mine at Tri-running, a local tri-athlete shop. They give you two different shoes to try at the same time. Walk around pick the better one, then they give you another to compare to the one you liked best out of the first two and so on. No price discussion until you find your favorite. Nimbus 12's were 110.
 
Hockey last night was good. Good turnout, and had a nice hard skate. The goalies we had were sick. Probably the best I've played with since I was in highschool. I got stoned twice on breakaways by them. I usually use Pavel Datsyuk's "signature" breakaway move because it's super easy to pull off, and always creates an opening. It's a simple forehand to backhand to forehand deke to get the goalie to drop (if he doesn't "bite" on the backhand, shoot then either short side or 5-hole), and then you just put it in the space between the legpad and the blocker - I just couldn't get the puck high enough over the leg pads last night.

Today was weights.

Started with incline dumbbell press superset with biceps curls.

Next were squats.

Then were hex-bar deadlifts superset with upright rows. I got a pretty decent lactic acid burn in my quads after doing the deadlifts.

Lat pulldowns superset with triceps pushdowns, using the V-extenstion on the cable.

T-bar rows superset with seated side lateral raises. Doing the side lateral raises seated is a bit more humbling because even the slightest bobbing of the legs or back can make a big difference in getting the weight up.

Cable crunches

Afterwards, I ran a mile on the indoor track to call it a workout. I wasn't in the mood for using any of the machines and my jumprope broke
 
Yesterday evening, I got together with a few friends and played sand volleyball for a few hours. It's an odd activity because you never really feel winded throughout the duration of playing, but afterwards, I was exhausted, especially my legs.

Today was a track workout. I did 6 laps today in the hot sun.

1 - spiderman crawl 10m forwards, 10m backwards.
2 - spiderman crawl 30m forwards
3- pistol squats
4- burpees
5 - burpee-to-standing long jumps
6 - just a set of pushups

I worked up one hell of a sweat. Then I went home an took a cold shower.
 
Yesterdays workout was a simple 30 minute dose of calisthenics. I did burpee-to-platform jumps for several sets and then moved to burpee-to-pullups movements and finished with some abs work.

Today was weights. I was a little pissed that, despite there being several benches not in use, a group of guys decided to shirt-up and do bench press pyramids in the squat racks. Obviously, this meant no squats for me this workout.

I started with weighted dips, no superset today.

Next were close-grip lat pulldowns superset with dumbbell curls. I did this for 3 sets today.

Walking lunges for about 60 feet, holding 45's. 2 sets.

T-Bar rows superset with side lateral raises.

Upright rows superset with hex-bar deadlifts.

cable crunches superset with triceps cable pushdowns using the V-extension.

5 minutes on the crossramp to finish.
 
thesinner said:
Yesterdays workout was a simple 30 minute dose of calisthenics. I did burpee-to-platform jumps for several sets and then moved to burpee-to-pullups movements and finished with some abs work.

Today was weights. I was a little pissed that, despite there being several benches not in use, a group of guys decided to shirt-up and do bench press pyramids in the squat racks. Obviously, this meant no squats for me this workout.

I started with weighted dips, no superset today.

Next were close-grip lat pulldowns superset with dumbbell curls. I did this for 3 sets today.

Walking lunges for about 60 feet, holding 45's. 2 sets.

T-Bar rows superset with side lateral raises.

Upright rows superset with hex-bar deadlifts.

cable crunches superset with triceps cable pushdowns using the V-extension.

5 minutes on the crossramp to finish.
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Just throw the old jedi mind trick on them Bob. They'll think they are finished and vacate the area.
 
Played hockey tonight. The goalie to skater ratio was ridiculous. 8 skaters (total) and 4 goalies (total).

We played 3-on-3 full ice, which is always exhausting. Less players = less passing = more skating.

I'm pooped.
 
Weights today.

Started with incline dumbbell press superset with dumbbell curls

Close-grip lat pulldowns superset with Arnold Press.

T-bar rows. Did this for 3 sets. All of the squat racks were in use.... so I was waiting.

Squats! Finally! superset with standing calf raises.

Deadlifts superset with Upright rows. The first set of deads went great. I usually just do 315lbs for however many reps I can do, but it was a lot and I felt ****y. I bumped it up a little too high, and the second set kinda turned into a dropset.

Dragon Flags

burpee-to-platform jumps for a few sets.

A lighter day, I know. I might go run or something later today.
 
Hockey yesterday. Weights today.

I started with weighted dips superset with dumbbell curls.

Squats superset with upright rows. I went with lighter weights on the squats to push out more reps. Did these for 3 sets, instead of the usual 2.

Wide-grip lat pulldowns superset with cable pushdowns using V-extension.

A little "cross-fit" action: cleans with 135lbs for about 10-15, burpees for about 15-20 - repeat 2x through, calf raises on the leg press while trying to catch my breath. Repeat entire sequence 2x.

T-bar rows superset with side lateral raises

Cable crunches

Went to the outdoor track and ran a few laps after the workout.
 
What do you consider close grip Bob? Hands touching, shoulder width, or somewhere in between? What muscle group(s) do these target?

Edit: Talking about the lat pulldowns, BTW.
 
Close-grip is also neutral grip for me. It's otherwise rough on the joints. I use two of the handles, like you might use for cable crosses.

Wide grip, I use the typical lat pulldown bar, and keep my hands around the very ends of the bar.

With a wide grip, I'm pulling down and in from the sides. With a close grip, I'm pulling down and back.

Two totally different vectors.
 
Ugh, I was at a research conference for the past two days. It's surprising how draining it is to just sit there and listen to people talk about sciency crap for 8 hours straight. I just felt bloated because all I did was eat catered food and sit and (for some of them) try not to fall asleep.

Today was weights. I'm gonna play hockey later today as well, so the workout was a little shorter than usual.

Started with weighted dips superset with dumbbell curls.

Squats superset with upright rows.

Giant set: "Power" Cleans → Barbell Rows → Burpees. I repeated for 3 cycles, increasing the weight for the cleans/rows by 20lbs for each cycle, so 135lbs, 155lbs, 175lbs. I decided to throw this in because I had some good success with it on Sunday, the cleans really seemed to tear up my hamstrings and lower back, which are some muscle groups I feel like I could be targetting better.

T-bar rows superset with dragon flags. Did these for 3 times through as well.

Ended with triceps pushdowns using the v-extension.
 
Yesterday was kind of in a rush. I wanted to hit up the track, but one of the sports teams was using it for something. I ended up just running distance for about 30 minutes. Based on my usual pace, that's probably about 4mi.

Today, I hit up the weights a little bit. I'm out of town, hitting up a friends home gym, so workouts are a little different than usual. I'm doing 3 sets of everything today.

Squats superset with upright rows. I went for 3 sets, with the third set being a "burnout set", just doing as many as I could with 135lbs.

dumbbell jack-knife's superset with barbell rows. Jack-knifes are an abs exercise where you lie out-stretched on your back and kinda fold yourself up (like a jack knife), touching your toes in the air. The addition of a 60lbs dumbbell... well... I'm sure you can figure it out ;)

flat bench press superset with dumbbell curls

Upright rows (again) superset with pullups (just bodyweight)

some extra crunches to finish the workout.

It was kinda quick today as I didn't have a whole lot of time, as I'm busy visiting friends and fam this weekend. I might try to do some more stuff later tonight, but we'll see how things play out.
 
Played hockey Sunday night. Took yesterday off.

Track workout tonight.

1. Burpees for about 30, then 1 legged burpees for 5 each leg.
2. Pullups for 25 total reps
3. spiderman crawls, 2 sets of 20m.
4. Platform jumps onto a picnic table
5. burpee-to-platform jumps on the picnic table
6. Burpees
 
Weights tonight. I started working out at a new gym. My school gym started enforcing some new rule where you have to have taken 24 credits over the fall and spring semesters to workout for the summer, or pay the balance. Balance for me is something like $300, which is absurd for 2 months gym membership, so I took my business elsewhere. I used to work out at this place a few years ago; this place is the real deal: chains, chalk marks on the ground, etc. I had an especially good workout today, I think because I was just so excited for the change of scenery.

Started with squats superset with upright rows.

Incline dumbbell press superset with dumbbell curls

Deadlifts superset with donkey calf raises (machine). I did exceptionally well with my deads.

Hammer strength Hi-rows. This was an odd one, not quite the angle for a pulldown.

Triceps rope pulldowns superset with T-bar rows.

Cable side lateral raise superset with cable crunches

Good Girl (or Bad Girl) machine (I don't know which is which) superset with wrist rolls.

5 minutes on the treadmill to finish the workout.
 
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