Burning calories and bandwidth

I missed the time-slot to work out this morning. I was a little worn out from the weekend, and needed a few hours extra rest. College gyms seem to fill up quick with a bunch of bros who have no business being there, and I don't wait to use equipment.

I did some light cardio, followed by some much needed stretching. I ran a couple 800's, did some burpee drills for a few minutes, did another 800, and stretched. It felt really good.
 
Guten Morgen Damen, Herren, und das Tim!

Heute stemmte ich die Gewichte.

Incline biceps curls superset with weighted dips.

Front Squats. I was annoyed during this as I overheard a guy who didn't know how to do cleans attempt to teach his girlfriend how to do them. He looked like he might be better skilled at Halo or Warcraft. She looked like she might have an excessive appreciation for Veggie Tales or some other sort of socially awkward throwback to being 5 again. I'm trying to paint a picture here. I tried the taking-the-girlfriend-to-the-gym thing once. I didn't much care for it.

Lat pulldowns superset with Arnold Press

Hex bar deadlifts superset with triceps rope pushdowns.

T-bar rows superset with standing calf raises.

Cable crunches superset with side lateral raises.

Hip adductor work superset with the pec deck. I hate the pec deck. It is a stupid machine, but I felt the need to keep moving between sets while my hips recovered.

8 minutes on the crossramp, and then I rescued a baby seal. I don't know why there was a baby seal in peril at the gym, but I saw it as a perfect opportunity to show Tim that not all zombies are bad.
 
Weights today.

Started with incline dumbbell press superset with biceps curls.

Squats.

Close-grip pulldowns superset with Arnold press.

Triceps pushdowns superset with hip adductor work.

Lying T-bar rows superset with standing calf raise.

Cable crunches superset with side lateral raise

Plyometric split squats.

8 minutes of crossramp action.
 
Yesterday I did calisthenics for cardio. Just a bunch of burpees and variations thereof.

Today was weights.

I started with flat DB bench pres ssuperset with DB curls

Front squats. All the way down.

Lat Pulldowns superset with Arnold Press

Deadlifts superset with seated calf raise.

Hip adductor work superset with isolateral rows

Cable crunches superset with dumbbell side lateral raises

Jumped rope for a few minutes and called it a day.
 
Weights this morning.

I started with Incline DB press superset with EZ bar curls.

Squats superset with standing calf raise

Close-grip pulldowns superset with upright rows.

T-bar rows.

Hip adductor work superset with triceps rope pushdowns.

Hex bar deadlifts superset with dumbbell side lateral raises.

Cable crunches superset with single-legged burpees. I think these are a new favorite exercise of mine, it's more of a workout for your legs than your upper body.

8 minutes on the crossramp and got the hell outta there.
 
So how about this weather?

It took me over an hour to get my car out of the driveway. My landlord had one snow shovel for the apartment. It was a piece of crap plastic one. It's someone you'd buy for your 8-year-old son, so he can feel like he's "helping out". The thing was bowing as much as 80° as I tried to pick up ice and slush. The catch 22 was that I had to shovel the driveway enough to get my car out, so that I could go to the store and buy an adequate snow shovel.

God doesn't want me to lift today. So tomorrow it will be. I might try to grab a quick cardio workout tonight if the gym is open.

I had some good cardio yesterday. In the morning, I did stick drills with a weighted hockey stick for about an hour. I've been trying to get my stick skills back. In the afternoon, I played soccer for about an hour. I am so bad at soccer, it's appauling.
 
Weights this morning. I usually don't like to bring my iPod in the gym, but they were playing country western music... and I wanted no part in that. If Carrie isn't under my wood, I want nothing to do with her. I went old school with some Sepultra, instead.

Weighted dips superset with biceps curls.

Front squats superset with standing calf raise

Wide grip lat pulldown superset with triceps rope pushdowns.

Arnold Press

Hex Bar Deadlifts

T-bar rows superset with hip adductor work

Cable crunches superset with dumbbell side lateral raise

8 minutes on the crossramp and called it a day.
 
Today, I played some hockey.

There's a lunch hour drop-in session at a nearby rink.

There was a kid on the other team, who played for Little Caesar's. For those who don't know, LC is one of the top and most reputable AAA teams in the country. Needless to say this guy was sick.
 
It really needs to stop snowing. As much as I love the snow, too much of a good thing can start to suck.

Weights today.

I started with incline DB curls superset with DB chest press (slight incline < 45°)

Front Squats

Close-grip pulldowns superset with triceps rope pushdowns.

Arnold Press superset with standing calf raises

T-bar rows superset with hip adductor work.

Side lateral raise superset with decline crunches.

a few sets of pistol squats and one-legged burpees

5 minutes on the crossramp

did some more burpees and called it a day.
 
Today I ran some sprints with ankle weights on.

Then I did some burpees and other calisthetics for some higher intensity cardio.

Not really exciting, but trying to work up an appetite for beer and nachos tonight.

Go Steelers.
 
Weights today.

Weighted dips superset with biceps curls.

Lat pulldowns superset with DB Military press.

Hex-bar deadlifts superset with seat calf raises.

Squats.

T-bar rows superset with hip adductor work.

Cable crunches superset with dumbbell side lateral raise (dropsets).

I finished on the indoor track running 3 sets of 1/3-mile sprints with ankle weights. Stupid 6-laps-to-a-mile track.
 
did some cardio after the bruins game tonight. Very exciting game, check out the highlights if you have a chance (the game was probably 80% highlights).

Nothing super special. I did a few 800's. Did some burpees. And then jumped some rope. I had a deep muscle spasm in my bicep partway through the workout, and kind of toned things down.
 
Weights this morning.

Flat DB Bench superset with DB curls

Front Squats superset with pullups.

Triceps rope pushdowns superset with hip adductor work.

Upright Rows superset with standing calf raise.

decline crunches superset with dumbbell side lateral raise

Sideways walking lunges with the bar, for high reps. My legs were toast after these.

5 minutes on the crossramp to finish out the session.
 
Hockey today.

Some of the highschools were closed today for some reason, so there was a bunch of highschool players today. I'm surprised their coaches let them play. I held my own out there, but now I'm tired and my hips are sore. I feel old.
 
Hockey this morning. Some mom brought several 8-year-old kids to play. Apparently, drop-in hockey at the park doesn't have an age limit. If a player slips and falls, and takes out one of these kids by accident, 200lbs vs. 80lbs.... that kid is gonna be in a world of pain. Bad-parenting at its finest.

Light weights in the afternoon.

Weighted dips superset with biceps curls.

Squats - went light. My legs were feeling a bit tight.

Close-grip pulldowns superset with triceps rope pushdowns.

Bent Press

T-bar rows

Cable crunches superset with side lateral raise.

5 minutes on the crossramp.
 
Weights this morning.

Barbell bench press superset with DB curls.

Hex-bar deads superset with seated calf raise.

Lat Pulldowns superset with Arnold Press

Front Squats. Second set, I did more of a 'burnout' set, light weight and a whole lotta quick reps.

Triceps rope pushdowns superset with hip adductor work.

T-bar rows superset with dumbbell side lateral raise

Cable crunches

5 minutes on the crossramp to finish.
 
Yesterday was an off day. I was on the road all day with business meetings.

Today was weights.

Started with Incline Barbell press superset with preacher curls.

Barbell Deads superset with triceps rope pushdowns

Lat Pulldowns superset with Arnold Press

3/4 Squats (all the way down, 3/4 of the way up) superset with standing calf raise.

Hip Adductor work superset with T-bar rows

Side lateral raises superset with cable crunches.

8 minutes on the cross ramp and some additional core work to finish.
 
No hockey this weekend. It's too warm for outdoor ice.

I did cardio at the gym, and had a pretty good (and pretty long) workout. Once I had the tunes bumpin' and the adrenaline bumpin', it was difficult to stop. I was there for more than an hour and a half.

Jumped rope with ankle weights for a while.

Grabbed the ipod and did a bunch of burpees and variations thereof.

Did some crunches and pistol squats.

Finished with an 800m sprint.
 
Yesterday was an off day. I had to drive 2 hours for a 4 hour business meeting, and then drive 2 more hours home. I was in no mood to do anything.

Today I hit the weights.

Started with weighted dips superset with biceps curls

Lat pulldowns superset with Arnold Press

Hip adductor work superset with triceps rope pushdowns

Hex-bar deadlifts superset with calf raises on the leg press

T-bar rows superset with cable crunches

dumbbell side lateral raise (dropsets)

I only did 4 minutes on the crossramp before making my exodus. Workout was a little later in the day and the crossramps were laden with girls who smelled like cotton candy. Although it sounds delicious, it was unpleasantly strong and made me hungry.
 
Hooray for 13+ hour days with no additional pay! (Sarcasm)

After a long-assed day, I somehow made it home with enough time to shotgun a cup of cold coffee and hit the weights before the gym closed early. Despite the fact that it is still *technically* winter and I can't seem to ever catch a break, it's spring break this week, so the gym has limited hours.

Started with squats superset with biceps curls.

Hip adductor work superset with DB shoulder press

Wide grip lat pulldowns superset with triceps rope pushdowns

Dumbbell bench press superset with dumbbell bent over rows.

dumbbell side lateral raise superset with cable crunches

hex bar deadlifts

finished with a few sets of hybrids. I haven't done them in a while, actually the first time since I've been back at school. The bar is lower, so I don't have to jump as high, kinda screwed me up the first time, I and kinda biffed the bar on the first one.
 
There was a late-night drop-in for hockey last night, which I checked out. No surprise, not a very big turnout. We had enough for 4-on-4 full ice with no subs. It got tiring rather quickly, and ended up being a pretty good workout / gut check. With about a half hour left, 3 of the guys from the other team called it quits for the night, so the rest of us just used the ice to practice the fundamentals. I did a few lightning's (i.e. suicide sprints), worked on some of my stick handling, and practiced slapshots from the point. I took a few too many shots, and now my hands are dead today. It hurts to type.

Today I hit the weights.

Started with weighted dips superset with biceps curls.

Deadlifts superset with leg press calf raises

Leg press superset with upright rows

lat pulldowns superset with hip adductor work

triceps rope pushdowns superset with machine iso-rows

cable crunches superset with side lateral raises

5 minutes on the crossramp to finish.
 
Cardio today. Went kinda light today.... because I'm tired.

I did some jump rope with ankle weights for a bit then I ran 3 533m (1/3 mile) sprints. It's amazing how much of a difference those little weights can make. My legs were beat.
 
Weights this morning.

started with incline chest press superset with incline dumbbell curls

front squats superset with calf raises.

lat pulldowns superset with arnold press

hip adductor work superset with t-bar rows

cable crunches superset with side lateral raises

a few sets of burpees and a half-mile run to finish the workout.
 
I took St. Patrick's day off. Not Irish, didn't do any drinking, just busy with work and needed some time off to recover.

Today was weights.

Incline Dumbbell Press superset with dumbbell curls

Squats superset with standing calf raise

close-grip lat pulldowns superset with triceps cable pushdowns

barbell deadlifts superset with arnold press

Hip adductor work superset with iso-rows machine

Cable crunches superset with side lateral raise

8 minutes on the crossramp to finish
 
Weights in the evening today. I have been feeling under the weather, but made a last minute call to hit the gym.

Weighted dips superset with bicep curls

Arnold Press Superset with wide-grip lat pulldowns

Squats

Triceps rope pushdowns superset with hip adductor work

T-bar rows superset with seated calf raises

side lateral raises

Cable crunches superset with burpees

one-legged burpees

pistol squats

no post workout cardio this time
 
It's no problem, I can throw my workouts back up.

I played hockey last night, and my legs were beat from it, moreso than usual. There was a lot of lateral movement involved in the defensive zone, with guys trying to "shake me off" from defending them. Skating becomes incredibly exhausting when you're constantly stopping and changing directions.

Weights today.

Started with weighted dips superset with dumbbell curls

Arnold Press superset with Lat Pulldowns

Close-grip bench press

Hip adductor work

Squats! I went a little late today, and it took FOREVER for one of the squat racks to open up; hence, this being the 5th exercise of the day, instead of the first. I did the first set going all the way down until my hamstrings touched the back of my calves, and the second set just to parallel.

Dumbbell side lateral raise superset with T-bar rows.

Cable crunches

Jumped rope for maybe 5 minutes to finish. My legs were too beat to continue.
 
Yeah, I quietly follow along as well.

btw, what do you think of burpees?
 
subd... i have a log doing something simmilar ... i feel like nobodys watching..
 
thesinner said:
lol, sarcasm?
Click to expand...

No, just thought that since you are a fan of the more off the wall or different type of wrkouts and such than most on here that you might be interested in joining my 100 day burpee challenge. Here is a link to the thread with rules and all. :sasmokin:

Invalid Link Removed
 
I had never heard of burpees until a few months ago. I was PMing back and forth with Rodja and he introduced them to me...I wasn't very interested in giving them a try though, lol.
 
In my opinion, they're the perfect exercise.

All you need is the ground. So unless you're floating in outer space or underwater, they should be pretty easy to accomodate.

I like that they incorporate the whole body, are easily "tweaked" to mix things up and make things more challenging.
 
thesinner said:
In my opinion, they're the perfect exercise.

All you need is the ground. So unless you're floating in outer space or underwater, they should be pretty easy to accomodate.

I like that they incorporate the whole body, are easily "tweaked" to mix things up and make things more challenging.
Click to expand...

So you down?
 
Yesterday was nice and sunny here, so I went for a jog as my workout. I'm not really sure how far I ran, as I just weaved through the neighborhoods in a serpentine pattern until I got kinda tired. Elapsed time was about 30 minutes, so I probably ran somewhere between 3 and 4 miles.

Today was weights.

I started with incline dumbbell press superset with biceps curls.

Next were squats.

Lat Pulldowns. I went heavier than usual here.

Upright rows superset with calf raises. I did 3 sets here, as opposed to my typical 2.

Deadlifts. Again, I went heavier than usual here, doing 365lbs on my second set instead of the usual 315 with higher reps.

T-bar rows

Cable crunches superset with burpees, and then a few more sets of burpees.

5 minutes on the crossramp to finish the workout.
 
thesinner said:
I'll have to think about it.
Click to expand...

Sure. You don't have to start on the first day, you can "buy in" at any time. Just be aware that buying in means that you have to complete all the ones for the days that you missed including that days on the first day you start...bwhahaha

example: if you buy in on day 2 it's not that bad you just need to do 3, but if you buy in on like day 30 that's a whole lot because it's day 1's plus day 2's plus day 3's and so on..lol
 
It was a beautiful day today.

I did my first track workout... in a long time. Just to recap how the workout goes, you run one lap to warm up, you do a calisthenic and/or plyometric drill, then you run a lap. I usually just wing it, with regards to the drills I do, but here was today's breakdown:

1 - Burpees. It's been a while since I've done them on the urethane track. The callluses on my palms have gone away.... and it really hurts!

2 - Spiderman crawls. I was happy to see I could still do these for an appreciable distance.

3 - Bleachers drill. Essentially, I jump up 2 steps, jump down one, and repeat for the length of the bleachers. I think there's 17 or 18 total steps.

4 - Pistol squats.

5 - Burpees

6 - More burpees. I wasn't in a creative mood.

Only 6 laps today. I'm out of condition for these drills, and I was exhausted.
 
Hopefully everyone had a happy Easter. I took that day off to be with family and eat Easter food. We usually eat traditional slovak foods with my family, which are always really good.

Today was weights. I had to go kinda quick today because I got in the gym kinda late, and didn't have a whole lot of time before it closed. I ditched some of the exercises that take a long time to load and clean up, and spent almost no time between sets.

Squats - did 3 sets, instead of the usual 2.

Weighted dips superset with weighted pullups.

Arnold Press superset with hip adductor work.

Barbell rows.

cable crunches superset with side lateral raise

cable crunches superset with triceps rope pushdowns.

5 minutes on the crossramp and called it a night.
 
Hockey was last night.

This morning I hit the weightroom.

Flat bench press superset with biceps curls

Front Squats

Lat pulldowns superset with arnold press

hex bar deads

hip adductor work superset with t-bar rows

cable crunches superset with side lateral raise

While I was on the crossramp to finish my workout, a tornado warning went into effect, and they made us all pile into the locker rooms. I decided just to leave.
 
I've been busy writing a grant proposal the last couple days, and didn't have the time or energy to work out. I've got a few chocolate easter bunnies I still need to burn off, but hopefully that will be accomplished by next week. Today, I hit the weights.

Weighted dips superset with bicep curls

Squats superset with smith machine upright rows (smith was right next to the squat rack I was using, so it was rather convenient).

hex-bar deadlifts superset with wide-grip lat pulldowns.

triceps rope pushdowns superset with hip adductor work

T-bar rows superset with side lateral raises

Cable crunches

dumbbell pullovers. These felt good. I'm usually rushing to get finished, and never get to these.

8 minutes on the crossramp to finish.
 
Chocolate Bunnies are terrible, in my opinion. They have a lot of wax in them to maintain their shape and for mold release. They have a gross texture and a diluted chocolatey taste.

On easter time, I like to load up on Makovnik and Cirek.

Makovnik (Poppyseed roll) is a pastry with a poppyseed filling, rolled up kinda like a Ho-Ho. You cut off little slices, slap some butter on 'em, and nom nom nom.

Cirek is "easter cheese". It uses eggs to curdle the milk, and thus has a slight "scrambled eggs" taste to it. You typically cut it into cubes or strips and serve with a spread, which consists of either cranberries or prunes and horseraddish. It sounds gross, but it's surprisingly good.
 
Hockey was a letdown tonight. Right number of players, but the people who were out there never got off the ice. Ugh. Tough to get a good workout in when you're on the bench for 15 minutes at a time.

There's ice tomorrow night at another rink. Hopefully it's better then.
 
I got a basket full of whole grain goodies for Easter. I was a little disappointed that I didn't get any jelly beans but the Quaker Oat Squares will surfice.
 
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