ECA HG MMA and all that

[Coke]

You are kinda crazy dude, mean that in a good way, lol. The heat is ridiculous, but in some strange way I find it therapeutic but you were running in that shit. That's putting yourself to the test.

[Geometheus]

Coke: I will take "kinda crazy" as a complement. I like to think of it as SHTF training.

7/26/2011

Yesterdays workout.

Cardio:
2.5 mile walk to run to jog, inside, 3 degrees, 23min33sec


Workout: -2:30pm

Warmup- light stretching

Deadlifts to Curls to Press than a break 4 times:
SLDL 220*20, 260*20, 300*18, 340*15
Alt Std DB Curls L/R 35*10, 40*10, 45*10, 50*10
Cabel Rows Undergrip 220*12, 260*12, 300*10, 340*10


Box Jumps 18"*10 for 3 sets -getting a feel for it again its been a while


150 crunches, 0 squats, 75 pushups

Cool Down

Song of the Workout: "Break", Three Days Grace

[Geometheus]

7/27/2011


Cardio:
1.5 mile walk to run to jog, outside, didnt keep time but it was a fast pace


Workout: -9:30am

Warmup- light stretching

Squats to Chin-ups to Dips than a break 6 times:
Squats 135*15, 225*10, 295*10, 315*10, 345*10, 365*10
Chin-ups BW*8 for 6 sets
Dips BW*10 for 6 sets


Curls to Kickbacks to Obliques than a break 4 times:
Seated Curls L/R 30*10, 35*10, 40*10, 45*10
Tricep Kickbacks L/R 15*15, 20*15, 25*10, 30*10
Side Bend Obliques L/R 50*20 for 4 sets


200 crunches, 0 squats, 100 pushups

Cool Down

Song of the Workout: "Happy Little Boozer", Korpiklaani

[Coke]

Moving along very well man. question for you, are you loving it in DC? - the big super cities are different, some like 'em and some don't.

[Geometheus]

Moving along very well man. question for you, are you loving it in DC? - the big super cities are different, some like 'em and some don't.

Coke: This is not my first time living in DC. I grew up in the woods so it was more of an adjustment the first time I came here. Houston was also a super city (depending on your definition) but I will say that the East Coast and Southern California Megalopolises are different because in Texas you could live an hour outside the city and still have some land and space to call your own, but here that is just not possible (that is unless you have some serious money to spend). Anyway to answer your question yes I like it in DC. The traffic is awful and the heat is a killer (city heat is different from country heat) but the jobs are good and I like all the History and Museums here. People are also different in DC than in other super cities I have lived in. No one (very few) is from DC since everyone comes here for jobs and that makes it very cosmopolitan (I mean that in both the new and old definition of the word). Also I stay sane because I can get to Virginia, Ohio or PA whenever I have time to go hunting or hiking for the weekend.

[Geometheus]

8/3/2011

Work and stuff around the house have both kept me super busy. I made some time yesterday just to get away and do a long jog. It was not too hot out (for a change) and a light sprinkle actually felt real good and kept me motivated.

Cardio:
8.0 mile walk to run to jog, various degrees, outside didnt keep time

[Geometheus]

8/4/2011

My legs are feeling yesterdays Cardio so I kept it quick today.


Workout: -3:30pm

Warmup- light stretching

BB BP to Shoulder Press to Curls than a break 5 times:
BB BP 135*15, 185*10, 225*10, 255*8, 275*6
Shoulder Pess Wide Grip 100*10, 110*10, 120*10, 130*10, 150*10
Std BB Curl 70*10, 80*10, 90*10, 100*10, 110*8


200 crunches, 0 squats, 0 pushups

Cool Down

Song of the Workout: "Deutschland im Herbst", Böhse Onkelz

[Geometheus]

8/5/2011

Gas tank was LOW....

Cardio:
2.5 mile walk to run to jog, inside, 3 degrees, 24min30sec


Workout: -3:30pm

Warmup- light stretching

Deadlifts to Curls to Press than a break 4 times:
DL 200*20, 280*20, 340*15 for 2 sets
Std DB Curls L/R 35*10 for 4 sets
Cabel Rows Undergrip 220*15, 280*15, 340*15, 340*10 -grip fried by end


Dips to Leg Press to Calfs to Chin-ups than a break 4 times:
Dips BW*10 for 4 sets
Leg Press 220*20, 235*20, 250*15 for 2 sets
Calf Press 220*20, 235*20, 250*15 for 2 sets
Chin-ups BW*6 for 4 sets


200 crunches, 0 squats, 50 pushups

Cool Down

Song of the Workout: "Go Down Fighting", Cockney Rejects

[Coke]

Gas tank was LOW....

Same here lately bro, but we find a way to make it through.

[JSully]

have you thrown in any games yet this year?

[Geometheus]

JSully: Sadly no. With the move, new job, and new house I have been crazy busy. I have had my eyes on competitions but just cant seem to get my $h&t together in time.

[Geometheus]

8/10/2011

Had a fun weekend and some more fun early on this week with some friends from out of town.


Cardio:
3.5 mile walk to run to jog, inside, 3 degrees, 34min55sec


Workout: -2:30pm

Warmup- light stretching


BB BP to Shoulder Press to Curls than a break 6 times:
Incline BB BP 135*15, 185*12, 205*10, 245*8, 265*6, 275*4
Std DB Curl 35*10 for 6 sets
Arnold Press 35*10 for 6 sets


300 crunches, 0 squats, 0 pushups

Cool Down

Song of the Workout: "The Light", Common

[Geometheus]

8/12/2011

TGIF

Cardio:
1.75 mile walk to run to jog, inside, 3 degrees, 16min30sec


Workout: -10:30am

Warmup- light stretching

Deadlifts to Curls to Shoulder Press than a break 4 times:
DL 240*20, 300*15, 360*15, 400*15
Std DB Curls L/R 35*10 for 4 sets
Seated Shoulder Press 100*10, 120*10, 140*10, 160*10


Squats to Dips to Chin-ups than a break 4 times:
One Leg Squats L/R 135*10, 185*10, 205*10, 225*10
Dips BW*10 for 4 sets
Chin-ups BW*6 for 4 sets


Speed Rope 50 * 4 sets


250 crunches, 0 squats, 0 pushups

Cool Down

Song of the Workout: "Like a G6", Far East Movement

[BULK_BOY]

DLs - 400 x 15? Sick work mate. Sick.

[Geometheus]

Bulk_Boy: Thanks!

8/16/2011

Cardio:
2.25 mile walk to run to jog, inside, 3 degrees, 22min10sec


Workout: -8:30am

Warmup- light stretching


BB BP to Pushdowns to Flys than a break 5 times:
Incline BB BP 135*15, 185*12, 225*8, 275*3, 275*2
Tricep Pushdowns 80*15, 90*15, 100*10, 110*10, 120*10
Cable Flys 80*15, 90*15, 100*10, 110*10, 120*10

Curls to Military Press to Rows than a break 4 times:
Std DB Curl 35*10 for 4 sets
Military Press 80*10 for 4 sets - strict press, no legs, no bounce
BO BB Rows 80*10 for 4 sets


250 crunches, 0 squats, 0 pushups

Cool Down

Song of the Workout: "“Spellbound”, Siouxsie & the Banshees

[Geometheus]

8/17/2011


Cardio:
3.75 mile walk to run to jog, outside was abt 85 and sunny, varying slopes, didnt keep time


Workout: -1:30pm

Warmup- light stretching

Curls to Raises to Pulldowns than a break 4 times:
Std Alt DB Curls L/R 30*12, 35*12, 40*10, 45*10
Lat Raises F/S 10*15, 12.5*15, 15*15, 20*15
Lat Pulldowns Widegrip 100*12, 130*12, 160*10, 190*8


200 crunches, 0 squats, 50 pushups

Cool Down

Song of the Workout: "Shakin' Hands", Nickelback

[Coke]

Keeping on point with the outstanding cardio and training.

[Geometheus]

Coke: Cardio is not my favorite but I find that it gets the job done. I try not to do just a mindless steady jog for X miles, instead I like mixing it up with sprints followed up by jogs or inclines or other similar type combinations, which helps keep it fresh and fun.

8/18/2011

Sorry this is late getting posted

Workout: -12:30pm

Warmup- light stretching

Squats to Chin-ups to Dips than a break 6 times:
Box Squats 135*15, 225*10, 275*10, 345*6, 395*2, 395*4 -last set was not box squat
Chin-ups BW* 8, 7, 6 for 4 sets
Dips BW* 10 for 6 sets

Curls to Obliques to Good Mornings than a break 3 times:
DB Curls L/R 35*10 for 3 sets
Side Bend Obliques L/R 50*20 for 3 sets
Good Mornings 100*20 for 3 sets


250 crunches, 0 squats, 0 pushups

Cool Down

Song of the Workout: I forgot to write it down at the time....

[Geometheus]

8/22/2011

It was a good weekend. I did a bit of cardio in the pool but nothing else special to mention.


Workout: -10:30am

Warmup- light stretching


BB BP to Pushdowns to Flys than a break 6 times:
Incline BB BP 135*15, 205*10, 225*10, 275*6, 315*4, 225*6
Tricep Pushdowns 80*15, 100*15, 120*15, 140*15, 160*15, 100*20
Cable Flys 80*15, 100*15, 120*15, 140*15, 160*12, 100*20

Curls to Military Press to Rows than a break 4 times:
Std BB Curl 80*10 for 4 sets
Military Press 80*10 for 4 sets - strict press, no legs, no bounce
BO BB Rows 80*10 for 4 sets


300 crunches, 0 squats, 0 pushups

Cool Down

Song of the Workout: "Would?”, Alice in Chains

[Geometheus]

8/23/2011

Cardio:
2.5 mile walk to run to jog, inside, 3 degrees, 24min5sec


Workout: -8:30am

Warmup- light stretching

Curls to French Press to Lats than a break 4 times:
Std DB Curls L/R 35*10 for 4 sets
One Arm French Press L/R 30*15, 35*15, 40*12, 45*10
Lat Raises F/S 12.5*15, 15*15, 20*10, 25*10


Leg Press to Calfs to Leg Curls to Leg Ext than a break 4 times:
Leg Press 145*20, 220*20 for 3 sets
Calf Press 145*20, 220*20 for 3 sets
Leg Curls 90*20 for 2 sets, 100*15, 110*15
Leg Ext 90*20 for 2 sets, 100*15, 110*15


0 crunches, 0 squats, 50 pushups

Cool Down

Song of the Workout: "Ain't No Easy Way", Black Rebel Motorcycle Club

[Geometheus]

8/24/2011

No work the day after the Earthquake so I just did some swimming and Cardio


Cardio:
5.0 mile walk to run to jog, outside was abt 80 and sunny, varying slopes, didnt keep time


200 crunches, 0 squats, 50 pushups

Cool Down

Song of the Workout: "Unconditional", The Bravery

[Geometheus]

8/25/2011

I was pressed for time, in and out in 45 minutes, but still managed to get in a quick workout

Workout: -3:15am

Warmup- light stretching

Deadlifts to Rows to Curls than a break 5 times:
High DL 135*20 warmup, One-Arm L/R 135*12, 185*10, 205*8, 225*4,
Finished with reg 2 hand 225*15
Seated Rows 200*15, 240*12, 280*12, 300*12, 320*10
Std DB Curls L/R 35*10 for 4 sets, 35*15


250 crunches, 0 squats, 50 pushups

Cool Down

Song of the Workout: "Monster", Skillet

[Geometheus]

8/26/2011


Workout: -2:30pm

Warmup- light stretching

Squats to Chin-ups to Dips than a break 5 times:
Squats 135*20, 225*15, 315*10, 365*8, 395*4
Chin-ups Wide Grip BW* 8 for 2 sets, 6 for 3 sets
Dips BW* 10 for 5 sets


Curls to Viking Press to BP than a break 3 times:
DB Std Curls L/R 35*10 for 3 sets
Viking Press 170*12, 190*10, 200*10
Machine BP Narrow Grip 130*15, 160*15, 180*10


Box Jumps 10 for 3 sets


200 crunches, 0 squats, 0 pushups

Cool Down

Song of the Workout: "Operation Ground And Pound", DragonForce

[Geometheus]

8/27/2011

Rained all weekend because of the Hurricane so I didnt get outside much other than for clean up efforts. I didnt take much damage so that is a good thing.


Cardio:
5.0 mile walk to run to jog, outside was abt 70 and light rain, varying slopes, didnt keep time

[Geometheus]

8/30/2011

I was in and out of the gym in less than an hour. Didnt give myself much time for recovery between my supersets (normally I give myself 60-90sec) so I was really feeling it at the end.

Cardio:
2.25 mile walk to run to jog, inside, 3 degrees, 21min45sec


Workout: -12:30pm

Warmup- light stretching


BB BP to Pushdowns to Flys than a break 5 times:
Incline BB BP 135*15, 205*10, 225*8, 245*4, 265*4 - felt weak
Tricep Pushdowns 80*20, 100*20, 120*20, 140*20, 160*15
Cable Flys 80*15, 100*15, 120*15, 140*15, 160*10


Curls to Military Press to Rows than a break 4 times:
Walking DB Curl L/R 35*10 for 3 sets
Walking Arnold Press L/R 35*10 for 3 sets
Chainsaw Rows L/R 50*20 for 3 sets


0 crunches, 0 squats, 0 pushups

Cool Down

Song of the Workout: "The Good Life”, Three Days Grace