#2
15 minutes elliptical
1 hr 5 minutes biceps/ shoulders
-barbell curl
-hammer curl
- machine preacher curls
- standing dumbbell curls
- dumbbell shoulder press
- rear deltoid machine
- side dumbbell raises
- 20 min stairmaster
Thursday, September 30, 2010
Two Buck challenge
LettuceMan #2
Thursday September 30 2010
12:05 pm – 10 min cardio / 40 minutes doing weights (chest/tricep/shoulder)
Wednesday, September 29, 2010
Two Buck challenge
#1
25 minutes Elliptical
1hr chest / triceps
-flat bench press
-incline machine press
-cable chest press
-single arm press down
- cable triceps press down
-dumbbell bench press
Eric Leon
#3 Marv
3 diff type of Bicep curl exercises
Triceps
Shoulders
Crunches
Fyi I measured myself for the bicep curls. I curled 40lb dumbells 6 times. My goal is to do it 12 times by November. Man, I'd be ripped if I could do that by Thanksgiving!!
Sent from my U.S. Cellular BlackBerry® smartphone
Triceps
Shoulders
Crunches
Fyi I measured myself for the bicep curls. I curled 40lb dumbells 6 times. My goal is to do it 12 times by November. Man, I'd be ripped if I could do that by Thanksgiving!!
Sent from my U.S. Cellular BlackBerry® smartphone
Tuesday, September 28, 2010
LEON joins Two Buck
Fellas,
Let me introduce you to Eric Leon.
He will be joining the 4th Two Buck Chuck Challenge.
He has been briefed with the 10 Commandments.
He and I will go over to Galina's sometime this week to take the measurments we did last Sunday.
Join me in welcoming him.
- JFO
PS. Eric, below is some pertinent information for the Challenge. Please review and note the important dates.
-----------------------
Alright Fellas,
Emails have been updated, girlfriends have been informed, the 4th Round is on.
Dates for this challenge are:
September 27th, 2010 to November 19th, 2010
Happy Hours are scheduled on:
October 21st (Thursday)
November 11th (Thursday)
Final Measurements and Payouts will be on:
November 21st (Sunday)
Its an eight week challenge.
.....
So in the words of my old defensive coach : "Stay agile, mobile, and hostile."
- JFO
Let me introduce you to Eric Leon.
He will be joining the 4th Two Buck Chuck Challenge.
He has been briefed with the 10 Commandments.
He and I will go over to Galina's sometime this week to take the measurments we did last Sunday.
Join me in welcoming him.
- JFO
PS. Eric, below is some pertinent information for the Challenge. Please review and note the important dates.
-----------------------
Alright Fellas,
Emails have been updated, girlfriends have been informed, the 4th Round is on.
Dates for this challenge are:
September 27th, 2010 to November 19th, 2010
Happy Hours are scheduled on:
October 21st (Thursday)
November 11th (Thursday)
Final Measurements and Payouts will be on:
November 21st (Sunday)
Its an eight week challenge.
.....
So in the words of my old defensive coach : "Stay agile, mobile, and hostile."
- JFO
LettuceMan's personal measurement # 2 - body fat
FUCK!!
Back in July when I got my physical exam I got an all time record of 13.4% body fat.
I went to the gym today for yoga and to get my fat % readings and turns out I’m almost back from where I started a year ago.
I guess all that munchies and drinks have not help me with my ultimate goal + the fact that I’m the grandpa of the 2BGC group.
Here are my readings…
Weight: 164 lbs
Hight: 6’00” (at least I’m not shrinking!)
Body Fat %: 19% … (that means 31 lbs of fat!)
So, I’m depressed now but more focused. I just need to do a lot of cardio, eat well, cut back the alcohol, lift weights, sleep well….
… anyways, I’m going to a Sox game tonight so my plans will have to wait ‘til tomorrow.
Monday, September 27, 2010
#2 Marv
10min elliptical
50min core
Got more intense after I excited my physical therapist telling her about the twobuck.
Sent from my U.S. Cellular BlackBerry® smartphone
50min core
Got more intense after I excited my physical therapist telling her about the twobuck.
Sent from my U.S. Cellular BlackBerry® smartphone
Request for Approval of a Workout - Marvin
Hey fellas,
I forgot to mention this posting as one I'd like to count. I attend physical therapy 2-3times/week to fix my back which still hurts and limits me from lifting heavy weight above head.
To rehabilitate, I concentrate on two parts of my body - back and core. Back is hard as I'm weaker there now and cautious, but I will not ask for your approval on the days I do back just because the weight is pretty light.
However, I will very assertively and confidently request approval for Core. Everyday that I come to physical therapy I change into gym clothes and work up a sweat, very much like going to the gym. I go to ATI and it's set up not like a clinic but much more like a small gym. With core I do many grueling exercises to strengthen my stomach and lower back as well as obliques. It's actually hard enough that I now mimick it at the gym when not in therapy. One example of exercise is putting a very high resistance small band on that cuffs my ankles close and walking with it on for 6 laps in side steps and cross steps. It is very tough on your hips. Another example is lying on my back with my legs straight up holding a Swiss ball, I then alternate extending my arm back with the opposite leg, while holding the ball in place with the opposite arm and leg. I do a couple sets of 15 on each side. Its very very hard.
I present this to you for your honest opinion. I would NOT put this up to the group, especially given previous scrutiny of other outside posts, if I wasn't so confident in it. I have the rest of the week and then therapy is over unless the doctor recommends more. I alternate one day back and one day core, so it would max at 1-2 sessions of core per week. Sessions are an hour with 45minutes or more of solid activity.
I'm looking forward to your responses in the next 24hrs. I ask that you be honest in voting.
THanks!
Marv
--
Marvin L Smith
--
Marvin L Smith
4th Two Buck Challenge
Alright Fellas,
Emails have been updated, girlfriends have been informed, the 4th Round is on.
Dates for this challenge are:
September 27th, 2010 to November 19th, 2010
Happy Hours are scheduled on:
October 21st (Thursday)
November 11th (Thursday)
Final Measurements and Payouts will be on:
November 21st (Sunday)
Its an eight week challenge.
I will send an updated goals document per the measurements taken yesterday.
Per the rules and regs, we all need to agree on each other's goals in the measurments as a way to be accountable to each other and make the measurements competitive especially if they are going to count for 3 posts for each goal attained at the end of the competition.
We did not do have this conversation yesterday. We need to come into a group consesus this week once Galina informs us his measurement with swimming and Pepe lets us know his fat index measurement. JFO and Suave have all their 4 measurment ready to go.
So in the words of my old defensive coach : "Stay agile, mobile, and hostile."
- JFO
Emails have been updated, girlfriends have been informed, the 4th Round is on.
Dates for this challenge are:
September 27th, 2010 to November 19th, 2010
Happy Hours are scheduled on:
October 21st (Thursday)
November 11th (Thursday)
Final Measurements and Payouts will be on:
November 21st (Sunday)
Its an eight week challenge.
I will send an updated goals document per the measurements taken yesterday.
Per the rules and regs, we all need to agree on each other's goals in the measurments as a way to be accountable to each other and make the measurements competitive especially if they are going to count for 3 posts for each goal attained at the end of the competition.
We did not do have this conversation yesterday. We need to come into a group consesus this week once Galina informs us his measurement with swimming and Pepe lets us know his fat index measurement. JFO and Suave have all their 4 measurment ready to go.
So in the words of my old defensive coach : "Stay agile, mobile, and hostile."
- JFO
TWO BUCK CHUCK COMMANDMENTS
There shall be a Board of Directors, who will be charged in preserving the focus of the Two Buck Commandments and keeping its faith.
These Directors shall be:
Galina from the empire where the Sun never sets
Lechuga from the land of the Eagle and Serpent
SuaveMarv from the ancient land of the Taino
JFO from the land where football is religion
So say the Board of Directors that:
1. THOU Shall Pay $2:
Simple enough, IF every day someone else posts a two buck chuck workout and you don't, ….you will pay $2 to the person/s that did. This can quickly add up, so buckle your chin straps.
Stay agile, mobile, and hostile.
1a.) JFO will do his best to send out a weekly update at the beginning of the week with tally’s of posts and $$ owed so far.
2b.) At the end of each challenge, a happyhour, bbq, or other event will be scheduled within two weeks to come together as two buckers and payout and collect what is owed. If you cannot attend this meetup, it is your responsibility to make arrangements to payout and or collect.
2. THOU shall do a 45min workout.
This challenge was created primarily for gym workouts…more so than outside workouts. The Two Buck Commandments are designed to encourage gym visits. Your two buck worthy posts at the gym are the most flexible, since anything goes in the gym. Your workout is all up to you. If you’ve been invited to join this challenge is because we trust your word on actually going to the gym and putting in a two buck worthy workout. You set the pace of your workout. WORKOUTS have to be 45min long. This does not include stretching out or cool down periods.
2.a.) The ONLY exception to the 45min rule is if you are participation in a sanctioned competition like a 5k, or 10k race. If you finish your competition in less than 45min, it still counts.
3.) THOU shall post Two Buck Worthy Workouts outside the GYM
You are highly encouraged to post gym workouts as much as possible, but we all agree that getting outside workouts are a big plus for our two buck goals. IF you do choose to do an outside workout then thou must post a workout that is done outside your home and abide to follow the STRICT guiding principles of:
3a.) PRINCIPLE One: High Intensity
Posts have to be a high intensity 45min activity that gets the heart pumping and the body moving.
3b.) PRINCIPLE Two: Focused
Posts have to be an activity that is 45min long and focused to post as a work out.
So for example if you are playing basketball, football, volley, tennis, cycling, jogging, soccer....that counts as an outside workout.
If you are out on a date with your woman and dancing; paddling in one of those duck boats or, walking your dog, doing a workout video at your home .....although it’s an activity, (and maaaaas puuuuuto) it does NOT count.
That would is not neither focused nor high intensity.
3c.) PRINCIPLE Three: Borrachos
Thou may not count a post if you are consuming beers, wine, or any other form of alcohol. If you consume 1 beer than you must wait 1 hour before you begin your post. If you consume 2 beers then you must wait 2 hour before you begin your post and so on.
3d.) PRINCIPLE Four: Scrutiny
IF you choose to post a workout outside of the gym then you will open yourself to your workout being scrutinized by your fellow two buckers and having a Bullshit Card called on you. Make sure to hit a two buck worthy post. If you feel your workout is questionable, just ask what the two buck group thinks….ideally before you do your post. You should be confident that your outside workouts count and be proud of them as two buck worthy.
IN SHORT, if you post an outside activity, make sure its two buck worthy and be ready to defend it.
4. THOU shall not bullshit your fellow Two Buckers
Bull Shit Card: If three of your fellow Two Buck Gym Chuckers agree that your outside activity should not count, it is null and void. We are all friends and gentleman here, I don't see this BS card rule being over used or abused. As long as the outside activity is high intensity, and focused to be a 45min work out and not a leisurely stroll in the park, I think we will be alright. There has been controversy in the past…..SO BE PREPARED to defend your post.
4a.) The RIGHT to call a Bullshit Card
Every two bucker has the right to call a bullshit card on any post.
4b.) The RIGHT to defend a post
Every two bucker has the right to defend a post.
4c.) The RIGHT to Vote
Every two bucker has the right to vote for, against, and abstain on a bullshit card.
4d.) Deciding a Bullshit Card
As soon as a bullshit card is called by a fellow twobucker there will be a 24 hour period for all two buckers to make a final decision. Posts can be defended, argued against, and voted on. The moderator (JFO) will tally up the votes at the end of the 24hr period and announce if the bullshit card carries or not…..AND then we all move on. Remember it takes ONLY three votes for a bullshit card to eliminate a post. Once those three votes are reached, the post in questions is immediately eliminated.
5. THOU shall do Two-a- Day two buck post limit.
After much debate we’ve come to the compromise to limiting posting 2 workouts within a 24hr period. Each post has to be at least 3 hours apart.
6. THOU shall post on the Two Buck Chuck Blog
5a.)After each workout, post the workout # and a brief description of the workout and initial it.
5b.)All workouts must be posted within a three day period. Anything after that is null and void. This is just a good practice for all of us to be accountable to each other. Posting to the blog is easy enough to do from your cell phone and takes less than 10 seconds. So no excuses. Get into the habit of posting right after your workouts. It makes for a more competitive atmosphere in the group and announces to everyone that they already owe you $2 dollas!
7. THOU shall try not to get injured.
IF you get injured and you decide to leave the Two Buck Challenge you will be responsible to payout whatever you owe to your fellow two buckers at the time that you announce your departure. You will be liable to pay only to the posts are published on the blog as soon as you announce. Once you leave the challenge you will no longer be able to vote on Bullshit Cards, but trashtalking from the peanut gallery is still highly encouraged.
8. THOU shall me measured
Two buckers shall agree in coming up with 2 group measurements and 2 personal measurements of strength, agility, and stamina.
Two buck participants will measure up at the beginning of the challenge. Then each twobuckers will share with the group by how much they plan to improve in each measurement at the end of the challenge and set them as goals.
The group must agree to each twobucker goals as a way to make the goals realistically attainable but competitive at the same time.
At the end of the challenge, two buckers will come together to be measured again and share results with the group. For each goal reached, the twobucker will receive three extra posts on their final tally. These measurements are meant as a way to share with the group your fitness goals and to show progress in strength, agility, and stamina at the end of the challenge.
9. THOU shall Happy Hour
One of the great things about this challenge is creating a community of friends that are focused on workouts and fitness goals. To further reinforce this sense of community there will be 3 or 4 happy hours scheduled throughout the challenge that will announced at the beginning. More than likely they will scheduled after work either on Wednesday or Thursdays.
As a two bucker it is mandatory that you attend either once (if 3 happy hours) or twice (if 4 happy hours) throughout the challenge. This promotes community and accountability among your two buck mates. Dates for these happy hours will be announce way in advance and only a real LIFE OR DEATH emergency can qualify you to not meet up.
It is highly recommended that you take care of the required happy hours early in the challenge. If you fail to make the mandatory happy hours, the Board of Directors will make the final/ and immediate decision to drop you or not from the two buck challenge making all your payouts void and nulled. Don’t worry the Board of Directors missing happy hours, they are all committed drunks.
10.THOU shall not be a Maaaas Puuuuto!
This challenge is competitive. Your fellow twobuck mates might be training for a marathon, triathlon, or other fitness goals. We work to putting together a group that will create a positive competitive community that encourages everyone into the gym and reach their fitness goals. If you are not used to competition, trashtalking or are easily offended, two buck may not be for you…..consider the fact that you just might be too much of a “maaaas puuuuuto” to be a two buck chucker.
These Directors shall be:
Galina from the empire where the Sun never sets
Lechuga from the land of the Eagle and Serpent
SuaveMarv from the ancient land of the Taino
JFO from the land where football is religion
So say the Board of Directors that:
1. THOU Shall Pay $2:
Simple enough, IF every day someone else posts a two buck chuck workout and you don't, ….you will pay $2 to the person/s that did. This can quickly add up, so buckle your chin straps.
Stay agile, mobile, and hostile.
1a.) JFO will do his best to send out a weekly update at the beginning of the week with tally’s of posts and $$ owed so far.
2b.) At the end of each challenge, a happyhour, bbq, or other event will be scheduled within two weeks to come together as two buckers and payout and collect what is owed. If you cannot attend this meetup, it is your responsibility to make arrangements to payout and or collect.
2. THOU shall do a 45min workout.
This challenge was created primarily for gym workouts…more so than outside workouts. The Two Buck Commandments are designed to encourage gym visits. Your two buck worthy posts at the gym are the most flexible, since anything goes in the gym. Your workout is all up to you. If you’ve been invited to join this challenge is because we trust your word on actually going to the gym and putting in a two buck worthy workout. You set the pace of your workout. WORKOUTS have to be 45min long. This does not include stretching out or cool down periods.
2.a.) The ONLY exception to the 45min rule is if you are participation in a sanctioned competition like a 5k, or 10k race. If you finish your competition in less than 45min, it still counts.
3.) THOU shall post Two Buck Worthy Workouts outside the GYM
You are highly encouraged to post gym workouts as much as possible, but we all agree that getting outside workouts are a big plus for our two buck goals. IF you do choose to do an outside workout then thou must post a workout that is done outside your home and abide to follow the STRICT guiding principles of:
3a.) PRINCIPLE One: High Intensity
Posts have to be a high intensity 45min activity that gets the heart pumping and the body moving.
3b.) PRINCIPLE Two: Focused
Posts have to be an activity that is 45min long and focused to post as a work out.
So for example if you are playing basketball, football, volley, tennis, cycling, jogging, soccer....that counts as an outside workout.
If you are out on a date with your woman and dancing; paddling in one of those duck boats or, walking your dog, doing a workout video at your home .....although it’s an activity, (and maaaaas puuuuuto) it does NOT count.
That would is not neither focused nor high intensity.
3c.) PRINCIPLE Three: Borrachos
Thou may not count a post if you are consuming beers, wine, or any other form of alcohol. If you consume 1 beer than you must wait 1 hour before you begin your post. If you consume 2 beers then you must wait 2 hour before you begin your post and so on.
3d.) PRINCIPLE Four: Scrutiny
IF you choose to post a workout outside of the gym then you will open yourself to your workout being scrutinized by your fellow two buckers and having a Bullshit Card called on you. Make sure to hit a two buck worthy post. If you feel your workout is questionable, just ask what the two buck group thinks….ideally before you do your post. You should be confident that your outside workouts count and be proud of them as two buck worthy.
IN SHORT, if you post an outside activity, make sure its two buck worthy and be ready to defend it.
4. THOU shall not bullshit your fellow Two Buckers
Bull Shit Card: If three of your fellow Two Buck Gym Chuckers agree that your outside activity should not count, it is null and void. We are all friends and gentleman here, I don't see this BS card rule being over used or abused. As long as the outside activity is high intensity, and focused to be a 45min work out and not a leisurely stroll in the park, I think we will be alright. There has been controversy in the past…..SO BE PREPARED to defend your post.
4a.) The RIGHT to call a Bullshit Card
Every two bucker has the right to call a bullshit card on any post.
4b.) The RIGHT to defend a post
Every two bucker has the right to defend a post.
4c.) The RIGHT to Vote
Every two bucker has the right to vote for, against, and abstain on a bullshit card.
4d.) Deciding a Bullshit Card
As soon as a bullshit card is called by a fellow twobucker there will be a 24 hour period for all two buckers to make a final decision. Posts can be defended, argued against, and voted on. The moderator (JFO) will tally up the votes at the end of the 24hr period and announce if the bullshit card carries or not…..AND then we all move on. Remember it takes ONLY three votes for a bullshit card to eliminate a post. Once those three votes are reached, the post in questions is immediately eliminated.
5. THOU shall do Two-a- Day two buck post limit.
After much debate we’ve come to the compromise to limiting posting 2 workouts within a 24hr period. Each post has to be at least 3 hours apart.
6. THOU shall post on the Two Buck Chuck Blog
5a.)After each workout, post the workout # and a brief description of the workout and initial it.
5b.)All workouts must be posted within a three day period. Anything after that is null and void. This is just a good practice for all of us to be accountable to each other. Posting to the blog is easy enough to do from your cell phone and takes less than 10 seconds. So no excuses. Get into the habit of posting right after your workouts. It makes for a more competitive atmosphere in the group and announces to everyone that they already owe you $2 dollas!
7. THOU shall try not to get injured.
IF you get injured and you decide to leave the Two Buck Challenge you will be responsible to payout whatever you owe to your fellow two buckers at the time that you announce your departure. You will be liable to pay only to the posts are published on the blog as soon as you announce. Once you leave the challenge you will no longer be able to vote on Bullshit Cards, but trashtalking from the peanut gallery is still highly encouraged.
8. THOU shall me measured
Two buckers shall agree in coming up with 2 group measurements and 2 personal measurements of strength, agility, and stamina.
Two buck participants will measure up at the beginning of the challenge. Then each twobuckers will share with the group by how much they plan to improve in each measurement at the end of the challenge and set them as goals.
The group must agree to each twobucker goals as a way to make the goals realistically attainable but competitive at the same time.
At the end of the challenge, two buckers will come together to be measured again and share results with the group. For each goal reached, the twobucker will receive three extra posts on their final tally. These measurements are meant as a way to share with the group your fitness goals and to show progress in strength, agility, and stamina at the end of the challenge.
9. THOU shall Happy Hour
One of the great things about this challenge is creating a community of friends that are focused on workouts and fitness goals. To further reinforce this sense of community there will be 3 or 4 happy hours scheduled throughout the challenge that will announced at the beginning. More than likely they will scheduled after work either on Wednesday or Thursdays.
As a two bucker it is mandatory that you attend either once (if 3 happy hours) or twice (if 4 happy hours) throughout the challenge. This promotes community and accountability among your two buck mates. Dates for these happy hours will be announce way in advance and only a real LIFE OR DEATH emergency can qualify you to not meet up.
It is highly recommended that you take care of the required happy hours early in the challenge. If you fail to make the mandatory happy hours, the Board of Directors will make the final/ and immediate decision to drop you or not from the two buck challenge making all your payouts void and nulled. Don’t worry the Board of Directors missing happy hours, they are all committed drunks.
10.THOU shall not be a Maaaas Puuuuto!
This challenge is competitive. Your fellow twobuck mates might be training for a marathon, triathlon, or other fitness goals. We work to putting together a group that will create a positive competitive community that encourages everyone into the gym and reach their fitness goals. If you are not used to competition, trashtalking or are easily offended, two buck may not be for you…..consider the fact that you just might be too much of a “maaaas puuuuuto” to be a two buck chucker.
Friday, September 3, 2010
#66 Xpanini
40min run
5 min abs!
5 min abs!
Eso es to eso es to eso es todo amigos!
Ximena Diez de Bonilla
5529 W. Cermak Rd
Cicero, IL 60804
T: (708) 652-7272
F: (708) 652-2515
cel: (619) 572-2114
#63 & #64 KG
#63 - 6:30 am: 15min elliptical, 10 min bike, and 25 min run.
#64 - 12:45pm: 45min arms, shoulders, and abs.
And with that I am done. It's been grand y'all! Thanks for letting me join the 2 buck!
Have a great 3 day weekend!
KG
Thursday, September 2, 2010
#65 Xpanini
30 min slimming yoga
15 min abs
Ximena Diez de Bonilla
5529 W. Cermak Rd
Cicero, IL 60804
T: (708) 652-7272
F: (708) 652-2515
cel: (619) 572-2114
15 min abs
Ximena Diez de Bonilla
5529 W. Cermak Rd
Cicero, IL 60804
T: (708) 652-7272
F: (708) 652-2515
cel: (619) 572-2114
Wednesday, September 1, 2010
#64 Xpanini
50 min Yoga
10 mon abs
Ximena Diez de Bonilla
5529 W. Cermak Rd
Cicero, IL 60804
T: (708) 652-7272
F: (708) 652-2515
cel: (619) 572-2114
10 mon abs
Ximena Diez de Bonilla
5529 W. Cermak Rd
Cicero, IL 60804
T: (708) 652-7272
F: (708) 652-2515
cel: (619) 572-2114
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