chornick

Ran 1/2 mile in 5 minutes Deadlift 1) 95lb x 10 2) 95lb x 10 3) 95lb x 10 Dumbbell Military Press 1) 60lb x 10 2) 70lb x 10 3) 70lb x 8 Situps 1) 20 2) 20 3) 20 One Arm Dumbbell Row 1) 35lb x 10 2) 35lb x 10 3) 35lb x 10

Ran 1/2 mile in 5 minutes Bench 1. 45lb x10 2. 115lb x8. 3. 115lb x 8. 4. 115lb x6. Inverted row 1. 10x 2. 8x 3 8x. Squat 1. 45 x 10 2. 115lb x10. 3. 115lb x 10. 4. 115lb x8. Reverse situps 1. 15x 2. 15x 3. 10x

January 8, 2014 Ran 1/2 mile in 5 minutes Dumbbell Military Press 1(50lb x 10) 2(60lb x 10) 3(60lb x 9) Assisted Pull Up 55lb 1(6) 2(5) 3(5) Situps 12, 12, 12 Deadlift 95lbx10 - 2 sets Seated Bicep Curl - 25lb x 6 - 2 sets I'm pretty sure I'm deadlifts wrong and I'm not going to do them again until I can go with someone else. Bummer.

January 7, 2014 Did an hour of Intermediate Yoga at the YMCA. A lot harder than I ever would have guessed. I really want to go a few times a month.

Ran: 5 minutes .5 mile Bench: 1 (45lb x10) 2 (95lbx10) 3 (115lb x 10) 4 (125lb x6) Inverted Row: 1 (9) 2(8) 3 (8) Squat: 1 (45lb x10) 2 (95lbx10) 3 (95lbx10) 4 (95lbx10) Reverse Crunches: 1 (12) 2 (12) 3(12) Felt pretty great. Planning on moving bench up to 115lb to start with and Squat up another 10lb. I really want to start deadlifts this Wednesday. I think I found a guy to show me how to do them right.

1/2/2013 At the Gym Ran 4.5 miles in 5 minutes Squat 10x 45lb 10x 95lb 10x 95lb 10x 95lb Military Press 10x 20lb 10x 25lb 10x 25lb Assisted Pull Up 5x 40lb assisted 5x 55lb assisted 6x 60lb assisted Situps 40 At Home: 3 sets of 10 pushups Food - not planning on calorie/protein counting for long but thought it would be a good thing to do for awhile 23g protein shake 7g creatine 1 egg- 71cal, 6.3 protein 5 cherry tomatoes - 20cal, 1protein tIlapia fish filet 93cal, 21 proteinn 1/2 onion - 88cal, 3 protein Miso Soup 45cal, 3 protein California Rolls 210cal, 5.2 protein Totals: 527calories & 62g protein

Trying to loose my gut I'm starting to get and to get strong! Goals Bench 150lb Squat 200lb Deadlift 150lb Pull Ups 10 Height: 5' 9" Weight: 165lb

You should really get a personal trainer for 1 hour. Learn how to do squats, dead lifts, bench presses and military presses correctly. Free weights are the easiest way to gain strength.

Hi everyone, I'm very excited about the nerd fitness community/program/lifestyle. I've been lifting weights for the past few months but really ran across nerd fitness a month ago and it changed everything for me. I've started and quit lifting a dozen times because I would work arms one day, legs another, and chest another day etc... it would leave me sooo sore I didn't ever want to come back. Plus I hurt my back about 6 months ago and it really made me scared to work out again. Now I have a new plan and new fitness goals. And it's just in time cause I was getting a little 'pudgy' and definitely weak and I'm turning 30 in 3 months. I'm a pretty skinny guy who wants to be a 'ranger'. I've lost 4 pounds in the past couple of months but I think it's mostly do to trying go paleo. I seam to only get there 2/3 of the time. My new routine - All in a circuit except for the running. Day 1 Run 5 minutes Bench Squat Inverted Row Plank Day 2 Run 5 minutes Deadlift (haven't started them yet until I have someone make sure I'm doing them right.) Assisted Pull Up Standing Military Press Reverse Crunches Day 3 Run 5 minutes Assisted Dip Assisted Chin Up Decline Barbell Bench Reverse Crunches My 2014 Goals: 200lb squat 150lb bench 10 pull ups - These are killing me!!! 150lb deadlift Thanks for any help and support. This is the best I've felt about working out in a long time. Chris