Teh_Geer

So last night I went to Parkour again. It was a blast! We went to some place called "The Hole" which is pretty much what it sounds like. There is a hole with a wall and railing on the wall, so we practiced our cat hangs and precisions. Then we went to "Geometry Park" which was just the place I was looking for and it's only a few blocks from campus. It just has random small walls, stairs, posts, and other random things. There were 7 of us and we played tag where the ground is lava for about 2 hours. So much fun! It was precision heaven! Just jumping from obstacle to obstacle, running on top of walls, vaulting over walls on to the top of other walls. It was a blast!

i did the same warrior dash as you. was a good time for sure. was definitely a very muddy course

That's awesome! What a small world it is!

Handstand jump rope with friends sounds like a plan. I'll see if I can do this and get a video up!

10/17/11

Warm-up: 10 minute mile

Deadlift: 155 lb 10x3

Military Press: 75 lb 12,12,10

Dumbbell Bench: 90 lb 10,9,8

Triceps Extension: 40 lb 10,10,9

Lateral Raise: 17.5 lb 12,10,10

Chest Press: 145 lb 12,10,9

Barbell Bicep Curl: 50 lb 12,10,7

Finished with a 9:13 mile.

10/12/11

Warm-up: 10 minute mile

Military Press: 75 lb 12,12,10

Dumbbell Bench: 80 lb 12,12,10

Triceps Extension: 35 lb 12,11,11

Lateral Raise: 17.5 lb 12,10,10

Chest Press: 145 lb 12,10,10

Finished with a 9:13 mile.

10/14/11

Warm-up: 10 minute mile

Deadlift: 155 lb 10x3

Military Press: 75 lb 12,12,8

Dumbbell Bench: 80 lb 12,12,11

Triceps Extension: 40 lb 10,9,9

Lateral Raise: 17.5 lb 12,10,10

Chest Press: 145 lb 12,10,7.5

Finished with a 9:13 mile.

I have neglected to update my post, but I have not neglected my workout. So now I will take the time to update everything I have done. And it is a lot.

First lets start where I left off.

Workout for 9/28/11

Warm-up: 500 meter row @ 1:51 and another 500 meters @ 1:49

Military Press: 75 lb 12,12,8

Dumbbell Bench: 80 lb 12,10,10

Squats: 175 lb 11,10,10

Deadlifts: 155 lb 8,8,9

Triceps Extension: 35 lb 10x3

Chest Press: 135 lb 10,10,10.5

Lateral Raise: 17.5 lb 10x3

Bicep Curls: 75 lb 10,7,5

Finished with 1 mile run at 6 MPH (10 min mile)

Next I skipped my workout on 9/30/11 because 10/1/11 was the Warrior Dash!

So I went to the Warrior Dash and competed. It was 3.5 miles and I finished in 42 minutes and some change. After they posted the results I found out that I was in the top 18% out of everyone that competed that day (5,700 people) and I was in the top 38% of my age group (Males 20-24).

If I learned one thing from the Warrior Dash, it is CARDIO! I need more cardio! The obstacles were so easy, and I passed so many people on them! But the running from point A to point B killed me!

10/3/11

Warm-up: Ran an 11 minute mile (Yes that is slow for me, but that's the point of a warm-up)

Military Press: 75 lb 12,10,10

Dumbbell Bench: 80 lb 12,10,10

Triceps Extension: 35 lb 10x3

Chest Press: 130 lb 12, 135 lb 10,9.75

Lateral Raise: 17.5 lb 10x3

Bicep Curls: 75 lb 12,6.5,6

Didn't do an after work-out cardio, because Parkour is Monday nights.

So I also went to the Parkour meet. My workout was in the morning and Parkour was at night. We did an hour of conditioning (which always kills me...lots of sprinting, hanging from walls, push-ups, and difficulty breathing), then we followed up our conditioning with 1.5 hours of practicing vaults on gymnastic mats. This was SOOO much FUN! We did speed vaults, lazy vaults, kongs, double kongs, dash vaults, and more. I also practiced front-handsprings over the obstacle, combat rolls, front flips, and wall spins. It was so much fun! I can't wait til we have another night on the mats!

10/5/11

So weights + Parkour may have been too much for one day. I don't regret it, It's just that I was still super sore still 2 days later, so I skipped my gym workout. Had to let my body heal more.

10/7/11

Warm-up: Ran a 10 minute mile

Military Press: 75 lb 12,10,8

Dumbbell Bench: 80 lb 12x3

Triceps Extension: 35 lb 10x3

Chest Press: 135 lb 12x3

Lateral Raise: 17.5 lb 10x3

Bicep Curls: 75 lb 12,8,5.5

Finished with a 9:13 minute mile

10/10/11

Warm-up: 10 minute mile

Military Press: 75 lb 12,12,9

Triceps Extension: 35 lb 12,10,10

Dumbbell Bench: 80 lb 12,10,10

Lateral Raise: 17.5 lb 12,10,10

Chest Press: 145 lb 12,10,10

Bicep Curls: 75 lb 12,9,6

Torso Rotation (Works Abs): 70 lb 12,10,10

Finished with a 9:13 mile.

Also later this night, I practiced my precision jumps (Parkour) at my girlfriend's house.

Well I'm up-to-date now. I'll try to stay updated, no real reason I should have fallen so behind in my posts.

Workout of the day:

Warm-up: 500 meter row (1:57), 1 min rest, 500 meter row (1:50)

Seated Military Press: 75 lbs 12,10,8

Dumbbell Bench Press: 80 lbs 12,10,10

Squats: 175 lbs 11,10,10

Deadlifts: 145 lbs 10,10,11

Triceps Extensions: 35 lbs 10,10,9

Chest Press: 135 lbs 10x3

Dumbbell Lateral Raise: 17.5 lbs 10x3

Treadmill: Ran 2 miles straight. First mile at constant 5 MPH, 2nd mile at constant 6 MPH.

Also the VA Warrior Dash is on Saturday and I will be participating!

My girlfriend is coming with me, so I should have pics!

Alright, gotta catch up with my logs. I worked out wed morning and this morning. Here are the stats for wed's workout:

Warm up: About 2 minutes of rowing, not much I know

Dumbbell Bench Press: 80 lbs 12,12,10

Seated Military Press: 75 lbs 7,8,7,6

Squats: 175 lbs 10x3

Deadlifts: 145 lbs 10x3

Triceps Extension: 30 lbs 12x3

Chest Press: 130 lbs 10x3

Dumbbell Lateral Raise: 17.5 lb 10x3

Elliptical Machine: 2.4 miles in 15 minutes

So my Dumbbell Bench went up, but my Military Press went down. I think this is entirely because I switched the order on these two. Every other workout I've done the Military Press first.

Today's workout:

Warm up: 500 meter row (1:55), 1 min rest, 500 meter row (1:47)

Seated Military Press: 75 lbs 10,10,8

Dumbbell Bench Press: 80 lbs 11.5,10,8

Squats: 175 lbs 10x3

Deadlifts: 145 lbs 10x3

Triceps Extensions: 30 lbs 12x3

Chest Press: 130 lbs 10,10,9 (Took 1 min rests between sets instead of my normal 1.5 min rests)

Dumbbell Lateral Raise: 17.5 lbs 10x3

Treadmill: 1 mile ran (I don't have a time cuz the machine was acting weird so I switched between settings midway)

Yesterday's extra workout was a good idea, I'm feeling it today in a good way!

How's the parkour going? Always one of those things I wanted to try out. . . you know. . . right after the other 700 fitness/diet/life goals.

Also, I'm a little worried. There have been no teeth brushing updates.

LoL

The parkour has been lacking the last few weeks. The club I meet with, they meet on random nights and it's difficult for me to make sure I'm free when they post on their facebook "Meet tonight at 8." They are working on getting set times and days, but until then, it doesn't look to good.

As for the teeth brushing, I assure you that I am brushing my teeth atleast once a day, 90% of the time. I've just been so busy with school, going to the gym, hanging out with the GF, going to work (takes up my whole weekend really which is why I'm posting this so late), and doing research on Diablo 3 (And hoping and wishing I get into the Beta). So this crazy schedule has left me with not a ton of time to post, so I've mainly been posting my workouts and not so much the misc goals.

I stopped logging my food, which is bad, but I was logging my food for about 2 months and I assure you that my eating habits are the exact same as when I was logging my food, so nothing to worry about there. And I've started stretching immediately after every workout, which I find to really help reduce my recovery time.

So with all that being said...here is my workout for today:

Warm up was a 500 meter row (1:57) followed by a 1 min rest, followed by another 500 meter row (1:51).

Seated Military Press: 75 lbs 10,10,7.5

Dumbbell Bench Press: 80 lbs 10,10,6

Squats: 165 lbs 10x3

Deadlifts: 135 lbs 10x3

Standing Triceps Extension: 30 lbs 12x3

Now that is what I normally do on a workout day, but I feel like I'm not sore enough on my rest day, so I experimented with different equipment and added these to the end of my workout:

Chest Press Machine: 130 lbs 10x3 (This has to assist in some way, not sure exactly, but 130 lbs seems high IMO for what I normally do...Like my Bench is two 40 lb dumbbells for a total of 80 lbs)

Dumbbell Lateral Raise: 20 lbs 10x3 (I didn't have proper form with this, I kinda just threw my arms up as far as I could to the sides. Next time I may try less weight and a more controlled, steady motion)

Dips: 7, 5.5

And that was my workout.

Did another workout this morning. More improvements:

Warmed up with 500 m row, 1 min rest, 500 m row. Times: 1:47, 1:54

Seated Military Press: 75 lbs 10,10,7.5

Dumbbell Bench Press: 80 lbs 9,8,9

Squats: 155 lbs 10x3

Deadlifts: 125 lbs 10x3

Standing Triceps Extension: 30 lbs 12x3

Ended with 6 pull-ups and stretching.

So I had another workout today, but before I get into that...I actually found out (according to one of the staff members at the gym) that the bars I've been using are actually 45 lbs each by themselves, not 40 lbs each. So all of my previous workouts have weights listed that should actually be 5 lbs higher, except for the dumbbell exercises, those are correct.

Warmed up with 1000 m row on rowing machine.

Seated Military Press: 75 lbs 10,9,6

Dumbbell Bench Press: 70 lbs 12,12,10

Squats: 145 lbs 10,11,11

Deadlifts: 115 lbs 10,11,11

Standing Triceps Extension: 27.5 lbs 10,10,10

I think starting next week, I'll introduce a weight-lifting exercise that I haven't done before during each workout. Just so I can learn more things and lift more!

todays workout:

practiced squat cleans, got up to 125lbs a few times.

squats, 45x5, 95x5, 135x5, 165x3, 185x2x3

about an hour of jump rope.

videos coming later.

Great Job! I've never done squat cleans, but I looked up vids on youtube. Maybe I'll try it next time I'm in the gym. Looks kinda scary...

Bacon and Eggs for breakfast everyday is like being in Heaven!

LoL to nerdchuck's post!

Eating more is good in my opinion, as long as you're eating the right kinds of food. If you are truly eating Quality then it is difficult to have too much Quantity. There is no way you're going to eat too many calories on lean meat and veggies...

Today's workout:

Seated Military Press: 70 lbs 10,9,5 (I struggled bad with the third set, not sure why...maybe I needed more rest time between sets)

Dumbbell Bench Press: 70 lbs (35 each hand) 12, 12, 8

Squats: 130 lbs 12x3 (Probably going to up the weight next time since I got 3 sets of 12 completed)

Deadlifts: 110 lbs 10x3 (My lower back muscles were sore for 2 days after my last routine so I have to ease into deadlifts)

Dumbbell Triceps Extension: 20 lbs 5x1, 27.5 lbs 8,8,10 (Started with 20 at first since I've never done these before, it was too easy. 27.5 was a good weight)

Also my warm-up was 1 mile on an elliptical machine.

I see a noticeable difference in your back and arms. Also, two words: mutton chops.

That is all....

haha, maybe if my stash would grow down into my beard, I can fully embrace the mutton chops by shaving the chin and just going with it.

Never heard of the LeanGains stuff, I'm definitely going to spend some time reading it.

BTW you have too many fans, took me like 30 mins to catch up on your challenge

Gratz on being an Aunt

That is awesome!!! I plan to do the Warrior Dash near my town when it comes around, I've never done one before. You look like you had so much fun, more the reason to do it!

Okay so here are some pictures:

The ones on the left are from the beginning of the LAST challenge we did. The ones on the right are from the end of that challenge (and therefore 1 week before the start of this challenge.)

Now I would like people's input, do you see a difference between this 6 week gap? Aside from the fact that I'm obviously more tan...haha. Also, my facial hair is RIDICULOUS in the right-side pictures, haha, I loved it. Everyone told me I should shave, but I refused just to weird them out, but I eventually trimmed it down so it can hopefully grow more even.

I hope to improve my visual improvement during this challenge by even more than last challenge.

I'm def sore today from yesterday's workout. I can really feel my quads. My chest and lower back are only kinda sore, so maybe I'll up the weight a little on my bench press and dead lifts.

Sorry for the bump but this is the WTF moment of the day!

Download this video clip and tell me what you're seeing? Would you rate it as success?

I was reading the Beast Skills tutorial, this part specifically; "With the legs in this position, one will feel a sort of cross-tension through the body – going from the pressing arm, across the midsection, and into the opposite leg." and it just snapped! I had to try it and it worked, so hilariously soon, all because of proper technique! What do you guys think, have I succeeded or do I need to give it some more time to justify it as a one arm pushup?

That looks like clean one-armed push-ups to me. I'm definitely going to give this a go. I'll post what level I'm at after I practice for a bit.

Went to the gym this morning. Here is the workout. I'm mainly testing my strength. I wanted to push myself a little, but not a lot...I'll know how much more I need to push myself next time when I feel how sore I am tomorrow.

Warmup:

500 meter Row (1:57) and 5 reps w/ just the bar (40 lbs) before each weight routine.

The Workout:

Seated Military Press: 70 lbs 10x1, 8x2

5 Dips

Dumbbell Bench Press: 70 lbs (35 each hand) 10x3

Squats: 90 lbs 10x1, 110 lbs 10x1, 130 lbs 10x1

Deadlifts: 110 lbs 10x3

6 Dips

And finished with another 500 meter Row (1:46)

So that was my workout.

In conclusion:

• Military Press is hard, stick with 70 lbs for now.
• 70 lbs with Dumbbell Bench Press really pushes me (Started w/ 80, but it was too much) so stick with 70 lbs for now.
• Could finish 130 lb Squats with moderate struggling (set of 10) after doing two more sets earlier of lower weight. Next time try all three sets at 130 to see how that feels.
• 110 lb Deadlifts made me feel how tight my lower back got. Stick with this for now until I condition my back some more. I've been mainly working out doing body weight exercises and that barely effects the strength of my back, so I really need to ease into this one.