Legs this morning. Rough workout. Went in tired as hell, came out beat. Deads and Squats. I need a nap...

Made it back in to the gym today after missing all last week and the first part of this week. Worked chest and had a good run. Now to make it in again tomorrow.

Back and Triceps yesterday. With some legs thrown in and finish off with boxing (bag and shadow) and a couple rounds of sparring.

Total Burn 1475 Cal
Total Time 2:40

Did a mile in under 10 minutes... no huge accomplishment, but that's my goal as soon as I walk in the gym. Then, pushed everything to the max (for me).

Woke up today and it doesn't even feel like I worked out. It's odd... sometimes I'm sore, sometimes I'm not. I just don't get it. :-)

Dan if you are trying to increase your speed do qtr mile sprints. Getting faster and faster with every time. Do 4 a day then move up to 8 a day then increase your initial speed once you can do 8 a day comfortably. Also work your core and do a lot of abs. It does wonders for your speed.

eh... I don't really do it to increase speed. Just a way to warm/loosen up before lifting. I do put a heavy focus on my abs each workout (and between in some instances) as I find it makes everything easier.

Dan if you did a 10min/mile than IMHO quarter mile sprints are not ideal at your current speed. Do shorter intervals of maybe 30 - 60 seconds sprints on a treadmill or telephone pole to telephone pole outdoors. Fartleks help the body by 1) allowing you to become more biomechanically efficient 2) get used to moving your legs faster 3) help your body learn to recover faster.

What's your fitness goal, Dan?

Bao is an animal. Listen to him

To look like Tom... :-)

Honestly, I've got no real 'fitness goals' save for being a bit stronger and some definition on my skinny frame. Also, I just feel better when I exercise... I don't skateboard as much these days, so I need to do something.

We all strive to be an Adonis but in reality look more like Bluto. :-)

More muscles? Bigger muscles? Do a triathlon?

kinda none of the above... maybe more muscles, but not necessarily 'bigger' in the gaining weight sense. I like the weight I presently am and would be fine staying there (luckily, I don't have much of a problem with that... been roughly this weight since I was about 18). Just staying healthy in general, I suppose.

then keep doing what you're doing since it's working :-) :-)

Back and shoulders last night. Honey nut cherrios and fat free milk, and salad with 1 1/2 boiled chicken.

today not so good. Made salsa last night and had salsa and chips for breakfast this morning.

Nice breakfast :-) Love me some salsa on my eggs. Goes good with the hot sauce.

Shoulders and back for me today. Hang cleans and press were good. Pull-ups felt a bit weak, so I piled on the weight for rows after. Good stuff :-)

Do any of you guys have a motivator that gets you off your a$$ and into the gym everyday? More so a motivator to get you to the gym on time so you aren't late for other stuff? Maybe I need to start a time management thread :-)

Just some days I find every excuse to delay going to the gym. I always make it there but not always according to my plan.

It's thurs and I still have yet to see the gym or pick up weights. :-)

The Picture of Dorian Gray. :-)

ahhh :-)

I prefer sasha gray or racheael starr but whatever floats your boat!







:-)
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Nice work out last night.

warm up:

2x20 squat thrusts.

Bi's:
Curls 4x24, 20, 20, 16
revers curls 4x15
jail house curls 2x5/10. not sure what the proper name for them is. The excersice are curls but you do reps for the lower half of the curl, then you do reps for the upper half of the curl, then finally do a complete curl.

Tris:
french press 4x15, 10, 10, 8
rope pull down 4x15
bench dips 4x10

Out of curiosity, how much of your weight are you doing when you do bench dips?

Eats:
Chips and salsa
Sukiyaki