March 2012
44 posts
Today’s workout was kinda random. I felt like doing some snatches and clean & presses with dumbbells since I haven’t been able to use barbells and it felt good.
I also trained my mom again. This was our 4th training session and she loves it! She says she feels strong and she works really hard.
I also had some good chats on twitter with several tumblr peeps today. I love that :) Plus there is now the possibility of a meetup in Raleigh, NC soon?? Let’s make it happen.
- One-Arm Kettlebell Clean:
- 25 lb x 5 reps (+34 pts)
- 25 lb x 5 reps (+34 pts)
- 25 lb x 5 reps (+34 pts)
- Standing Dumbbell Shoulder Press:
- 25 lb x 5 reps (+24 pts)
- 25 lb x 5 reps (+24 pts)
- 25 lb x 5 reps (+24 pts)
- 25 lb x 5 reps (+24 pts)
- 25 lb x 5 reps (+24 pts)
- Burpee:
- 10 reps (+29 pts)
- 10 reps (+29 pts)
- 10 reps (+29 pts)
- Dumbbell Bulgarian Split Squat:
- 30 lb x 14 reps (+65 pts)
- 30 lb x 14 reps (+65 pts)
- 30 lb x 14 reps (+65 pts)
- Bent Over Two-Dumbbell Row:
- 30 lb x 9 reps (+55 pts)
- 30 lb x 9 reps (+55 pts)
- 30 lb x 9 reps (+55 pts)
- One-Arm Dumbbell Snatch:
- 25 lb x 10 reps (+40 pts)
- 25 lb x 10 reps (+40 pts)
- 25 lb x 10 reps (+40 pts)
- 25 lb x 10 reps (+40 pts)
- 25 lb x 10 reps (+40 pts)
- 25 lb x 10 reps (+40 pts)
Here’s 2 weeks of reads packed into 1 post since I didn’t post last week. Enjoy!
Training:
- Strength Training for Runners Part 2: jdstrength.com/?p=542 from Jeremey DuVall
- 15 Minute Complex for Great Gunz: ow.ly/9cdwe from John Romaniello
- Cyclists who add high intensity sprints to their training improve more than riders who didn’t: ow.ly/9lWcl
- Are Pull-ups THAT Essential? http://bit.ly/xxZsI2 from Eric Cressey
- How to maximize your workout while minimizing time in the gym: ow.ly/9lolQ from Rebecca Gerdon
- Can you target your lower abs? ow.ly/9qnFY from Jeremey DuVall
- How to Squat Low: ow.ly/9rkD3 from Charles Poliquin
- Conditioning 101: ow.ly/9rl0o from John Wendler
- Simple Squat Progressions: ow.ly/9rshm from Smitty
- Can too much steady state cardio induce hypothyroidism in women? ow.ly/9rslS from John Kiefer
- It’s Not About the Weight - Other Progressions: ow.ly/9qo0k Jeremey DuVall
- Kettlebell snatching tips: ow.ly/9qp6X from Neghar Fonooni
Nutrition/Diet:
- All About Carb Cycling: ow.ly/9adHK from Precision Nutrition
- Nutrition Triggers & Tips: ow.ly/9aelg from Nia Shanks
- Benefits of ZMA: ow.ly/9agAe via James Garland
- Top 4 Sports & Bodybuilding Supplement MYTHS: ow.ly/9ecXQ from Nick Tumminello
- The College Student’s Guide to Grocery Shopping & Healthy Eating: http://bit.ly/zDmkF8 from Jordan Syatt
- Top 5 Nutrition and Supplement Tips for Athletes with Dr. Jose Antonio: ow.ly/9fVHy
How do you do weighted planks?
You can put a weight plate on your lower back. These make planks a lot more difficult.
You want to pick a weight that challenges you but is not so heavy that you can’t keep your lower back from sagging.
I love the low-planks to high-planks, I saw a guy in the gym doing them and totally forgot how great they are!
Yeah I like those too! I have also been playing around with lifting up a foot and an arm at the same time and weighted planks. It’s tough! :)
This weekend has been pretty great! Spring Break started on Saturday and I’ve just been enjoying my down time. Reasons why this break has started off awesomely:
- Got a good sprint session in on Saturday
- UNC beat Duke last night (and Duke never had a lead the whole game)
- Got a good workout today
- Got to train my mom Saturday and today
- I’m going to Lake Norman with my sister and some friends tomorrow :)
- I just discovered this site: drinkify.org for which you enter the artist you’re listening to and it tells you what you should drink. (Type in “Skrillex” or “Anberlin” if you want a laugh!)
I feel refreshed already!
I hope everyone had a great weekend!
Can I root for both of them to lose?
No just Duke
yeah!!! congrats on the recovery!
Thanks! :D :D :D
Happy because today my wrist was able to handle a barbell bench press. Just the bar for now but soon I will be able to load up more weight and get back to where I was and better :)
- Foam Rolling:
- 7:00 (+16 pts)
- Dumbbell Bench Press:
- 30 lb x 8 reps (+71 pts)
- 30 lb x 8 reps (+71 pts)
- 30 lb x 8 reps (+71 pts)
- Standing Dumbbell Shoulder Press:
- 20 lb x 8 reps (+27 pts)
- 20 lb x 8 reps (+27 pts)
- 20 lb x 8 reps (+27 pts)
- One-Leg Romanian Deadlift:
- 6 reps || weighted || 85 lb (+34 pts)
- 6 reps || weighted || 85 lb (+34 pts)
- 6 reps || weighted || 85 lb (+34 pts)
- 6 reps || weighted || 85 lb (+34 pts)
- 6 reps || weighted || 85 lb (+34 pts)
- 6 reps || weighted || 85 lb (+34 pts)
- 6 reps || weighted || 45 lb (+19 pts)
- 6 reps || weighted || 45 lb (+19 pts)
- 6 reps || weighted || 65 lb (+25 pts)
- 6 reps || weighted || 65 lb (+25 pts)
- 6 reps || weighted || 65 lb (+25 pts)
- 6 reps || weighted || 65 lb (+25 pts)
- Barbell Bench Press:
- 45 lb x 10 reps (+55 pts)
- 45 lb x 10 reps (+55 pts)
- 45 lb x 10 reps (+55 pts)
- Standing Barbell Shoulder Press:
- 45 lb x 10 reps (+62 pts)
- Light Walking (secondary e.g. commute, on the job, etc):
- 0:20:00 (+5 pts)
- 0:20:00 (+5 pts)
- 0:20:00 (+5 pts)
- 0:20:00 (+5 pts)
- Football (US Soccer):
- 0:36:00 || pick-up game (+238 pts)
- Running:
- 0:08:00 || 0.89 mi (+82 pts)
- 0:08:00 || 0.89 mi (+82 pts)
February 2012
50 posts
I’ve never made a crush list!!!!!
I bet you have! Most people never post their tumblr crushes so sometimes you never know. I like your posts. You’re super motivational, strong, nice, and you have a great attitude. :)
I love it when people do this. I always find some more awesome bloggers to follow! Thanks! :)
No problem :)
Thanks! Glad you liked it :)Good advice!
Here’s my latest post for Fit Campus on how to be efficient at the gym. These are just tips I’ve learned over the past year that are good to implement when you are under a time crunch or just want to get in, workout, and get out :)
As college students with hectic class schedules, work schedules, and social lives, sometimes it’s hard to fit in time for a workout. However, there are some things you can do that will allow you to spend less time in the gym and still get an awesome exercise session in.
1) Have a Plan
Plan out your workout ahead of time and write down exactly what you want to do so that you don’t waste time wandering the gym aimlessly wondering what you should do. Have some backup exercises in your plan too in case any of the equipment you want to use is taken when you go.
2) Pick Compound Exercises Over Isolation Exercises
Compound exercises are those that involve several muscles at once versus isolation exercises that only focus on one muscle at a time. If you can work more muscles during one given exercise, you can do fewer exercises and spend less total time working out. For example, deadlifts are a compound exercise that work your hamstrings, quads, glutes, lats, traps, obliques, and several other muscles.
Good examples of compound exercises are squats, deadlifts, bench presses,
Make sure you’re driving through your heels to avoid that falling forward feeling.
Thanks for the tip! I’m usually pretty good about that but I guess I didn’t quite adjust to the weight or I’ve been slacking off haha.
That’s why I love tumblr! You guys help me out :)
Where did you find the app? I can’t seem to find it anywhere..
I paid for it ahead of time, like a couple weeks ago. I think it’s only available for those who paid for it ahead of time but on the website it says it will be available for everyone on February 27.
