Fitness Logs

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  • Day 88.. shoulders, fores, abs

    Warm 10min bike post 20min cardio circuit (rope, stadium strs. plyo, sprints) Shoulders Military Press: 15x55, 12x60, 10x65, 8x65 Machine delt fly: 14x75, 12x90, 10x90, 8x105 Arnold press: 14x45, 12x50, 10x50, 8x55 Forearms Reverse barb...
    by: bvans890 on: 2008/02/05

  • Day 87 bis tris

    Warm 6min jog and sprint Triceps Pushdowns w/ rope: 10x70, 8x80, 6x90, 6x100 (PB) Close grip presses: 10x85, 8x95, 6x100, 6x105 Biceps Hammer curls: 10x27.5, 8x30, 6x30, 6x30 Bar preachers; 10x50, 8x55, 6x60, 6x60
    by: bvans890 on: 2008/02/05

  • tues

    Dont know that Im seeing much improvement physicaly..but emotionaly...I feel much more stable...amazing what endorphins can do. warm up jumping jacks skater slides pogo hop 3 sets run in place 1 min MANLY pushups 5 rest 10 seconds ...
    by: KC_72 on: 2008/02/05

  • Day 86... Back, calves, and abs

    Warm 10min bike Back Deadlifts: 10x165, 8x205, 6x225, 6x235 Seated Cable Rows: 10x112.5, 8x125, 6x125, 6x137.5 Bentover barbell rows: 10x95, 8x105, 6x110 Calves Seated Calf raises: 14x90, 10x110, 10x120, 10x120 Abs Oblique tucks 15x2...
    by: bvans890 on: 2008/02/02

  • sat

    Its beautiful here today...mid 70s and not a cloud in the sky.So I headed out for a jog...only about a mile...but was nice. warm up jumping jacks 3 minutes 3 sets 15 8 lbs(ea hand) rear fly deltoid lift military press tri lift 3 se...
    by: KC_72 on: 2008/02/02

  • DE Lower

    12 in Box Sq warm up barx10 95x5 135x3 155x2 175x2 185x2x12 Reg Sq sets of 5 reps 185x5 205x5 225x5 245x5 275x5 295x5 SLDL 135x10 225x6 245x6 275x6 Speed Dl 275x1 315x1x12 Pull thrus-using a tri rope. 130x10 150x10 170x8 190x8(whole stack...
    by: 7707mutt on: 2008/02/01

  • Day 85... chest and abs

    8min bike warm 12min stairs postwork Chest Seated machine flys: 12x105, 6x120, 5x135, 4x150 (PB) Dumbell flat press: 12x80, 6x100, 5x110, 4x110 Flat bench fly: 12x55, 6x70, 5x80, 4x80 Abs: Hanging obliques: 15x2 Twists: 15x2 Crunches:...
    by: bvans890 on: 2008/01/31

  • thurs

    I got a bar with small weights from the kids so I incorporated that today warmup jumping jacks 3 min 3 sets run in place 1 min pushups 12(on toes on step) superset 3 sets 8lb db side lat raise overhead press tri lift 3 sets(5l...
    by: KC_72 on: 2008/01/31

  • Chest & Biceps

    Warm ups not included - still dealing with a cold Flat Bench 185x10, 205x8, 225x5, 255x5, 275x2, 225x10 Inclince D.B. Press (Weight Each Hand) 85'sx10, 95'sx5, 100'sx5 Incline D.B. Fly (Weight Each Hand) 40'sx12, 40'sx12 Body Weight...
    by: [Former member] on: 2008/01/30

  • Day 84... legs calves

    warm 10min bike Legs: Barbell lunges: 10x105, 8x115, 6x135, 6x135 Leg Presses: 10x270, 8x360, 6x410, 6x410 Barbell SLDL: 10x95, 8x105, 6x110, 6x110 Calves Raises on leg press: 14x270, 10x360, 10x360, 10x410
    by: bvans890 on: 2008/01/30

  • ME upper

    Bench warmup usual 225x5 235x1 245x4ASPR 225x4 Incline DB presses 60x10 70x10 80x5PR Decline 135x10 185x5 225x5 St Sh presses 95x5 115x5 135x5 145x3 155x3 175x1 Shrugs-225x10 315x10 405x10 485x5 585x5 405x10 315x15 225x20 Highlights: A ...
    by: 7707mutt on: 2008/01/30

  • Day 83... shoulders, fores, abds

    10min warm bike Shoulder Rear delt fly: 15x75,12x75, 10x90, 8x105 Arnold press: 14x45, 12x45, 10x50, 8x55 Reverse cable lats: 14x7.5, 12x7.5, 10x10, 8x10 Fores: Behind back barbell curls: 10x60,10x65,10x65 Abs: Oblique tucks: 15x2 T...
    by: bvans890 on: 2008/01/29

  • sun mon

    Been at the kids while their Dad is out of town...so I've been on the treadmill. 40 min sun 45 mon will work with some weights today. Diet has been real bad.
    by: KC_72 on: 2008/01/29

  • ME Lower

    Squats-warmup 185x3 225x1 245x1 275x1 315x1 345x1 225x10 225x2 245x2 275x3 Dl-225x3 275x1 315x1 365x1 385x1 405x1 425x1!!!!!! YEAH Leg press 3 plates x10 4x10 6x3 DONE Highlights: While the 345x1 for sq and 425 for DL were maxes before ton...
    by: 7707mutt on: 2008/01/29

  • Monday 1/28/08...Make Up Day! Legs, Chest, Biceps, Abs

    I missed Saturday's workout so I combined it with today's. 5 MIN Warm-Up Stairmaster Level 1 Machine Incline Press 20x20, 15x20, 12x20, 10x30 Machine Flat Bench Press 16x20, 14x20, 12x20, 10x30 Standing BB Curls 15x15, 12x15, 11x15, 10x20 ...
    by: Ravenbeauty on: 2008/01/28

  • Forgot to post this ME upper

    Did Chest on Thursday flat bench-decided to do some rep work 135x10 185x3 205x5 225x5 235x4ASPR 225x3 185x10 Incline flyes 50x10 60x10 70x8ASPR Decline bench 135x10 155x10 175x10 185x8 205x5 225x5 Dips Bwx 8 5 6 8 10 (new set and Reps record ...
    by: 7707mutt on: 2008/01/28

  • Friday 1/25/08...Pilates & Abs

    5 MIN Warmup Treadmill Level 5 3.2 Speed 60 Minutes Advanced Pilates This class kicked my ARSE!!!!
    by: Ravenbeauty on: 2008/01/28

  • Thursday 1/24/08...Cycle Training Day

    1 Hour Stationary Bike: 30 MIN Hill Mode Level 4 70-90 RPMs - 7.80 Miles 30 MIN Manual Mode Level 3 85 RPMs - 8.14 Miles Total Distance: 15.94 Miles
    by: Ravenbeauty on: 2008/01/28

  • Wednesday 1/23/08...Shoulders, Back & Abs

    5 MIN Warmup Treadmill level 5 3.2 Speed Front Dumbell Raises 20x16, 12x16, 11x16, 10x16 Dumbell Military Presses 20x16, 16x16, 15x16, 14x16 Close Grip Machine Pulldowns 20x30, 15x40, 12x40, 10x60 Row Machine 20x40, 15x50, 12x60, 10x70 Crun...
    by: Ravenbeauty on: 2008/01/28

  • Day 82... tris, bis, and abs

    Warm 10 min bike post 1000m rowing Triceps: Close grip presses: 12x85, 8x95, 6x100, 6x105 (PB) Tricept pushdowns w/ rope: 10x60, 8x70, 6x80, 6x90 (PB) Biceps: Barbell preacher curls: 10x50, 8x55, 6x55, 6x60 (PB) Standing Hammers: 10x27....
    by: bvans890 on: 2008/01/27

  • Day 81... Chest and abs

    Warm: 10min bike Post: 10 min stairs, and 6 min jog and sprint Chest: Standing cable crossovers: 12x60, 8x80, 6x100, 6x100 Flat bench dumbell fly: 12x55, 6x70, 5x70, 4x80 Barbell flat press: 12x95, 6x115, 5x125, 4x130 Abs: Lying side l...
    by: bvans890 on: 2008/01/24

  • thurs

    took yesterday as a rest day... thurs warmup 20 jumping jacks 45 second skater slide 45 second pogo hop 3 sets run in place 45 seconds 20 girlie pushups 3 sets squat jumpsx15 lunges 10 ea leg 3 supersets(all 8lb db) ...
    by: KC_72 on: 2008/01/24

  • Back

    Chest/head cold held me back some Body Weight Pull Ups (underhand grip) 10, 10, 10, 8 T-Bar Row 180x10, 180x10, 205x7, 205x7 B.O.R. 135x8, 135x8, 135x8 Lat Pulldown 100x12, 100x12 30 min
    by: [Former member] on: 2008/01/24

  • Day 80... Legs and calves

    Warm 6 min jog and sprint Post 2500m rowing Legs: Presses: 10x270, 8x320, 6x360, 6x410 (PB) Single leg machine curls: 10x30, 8x50, 6x60, 6x60 Seated ham curls: 10x45, 8x60, 6x75, 6x90 Calves: Seated machine raises: 14x90, 10x110, 10x110...
    by: bvans890 on: 2008/01/23

  • DE Upper

    Warmup-barx15 135x10 Speed Bench 135x3x3 155x3x10 Reg bench-185x5 205x3 135x20 Incline DB 60x10 65x8 70x6 Stand Sh press 95x10 115x10 135x3 155x1 Shrugs-225x10 315x10 405x10 495x8 585x6 605x5 BOR 135x10 175x10 185x10 205x8 HS-iso lateral ro...
    by: 7707mutt on: 2008/01/23

  • Legs

    Warm ups not included Squat 185x5, 225x3, 265x2, 295x2, 315x1, 345x1** Front Squat 185x8, 185x8 G.M. 115x10, 115x10, 135x8 D.B. Step Up 100x8, 100x8 Leg Curl 75x10, 75x10 ** Crappy rep - got distracted on desent 48 mins
    by: [Former member] on: 2008/01/22

  • Today was ok, I did everything as planned but I ate a candy bar!

    I was within calories, ran 3 miles, and did most of my lifting program! I need to avoid the sweets!
    by: apapili on: 2008/01/22

  • Day 79... Shoulders, fores, abs

    Warm 10min bike Shoulders: Military Press: 15x55, 12x55, 10x65, 8x65 Arnold Press: 14x45, 12x45, 10x50, 8x50 Bent over cable laterals: 14x7.5, 12x10, 10x12.5, 8x15 Fores: dumbell wrist curls: 10x20, 10x20, 10x22.5 Abs: Side leg rais...
    by: bvans890 on: 2008/01/22

  • mon/tues

    Had my daughter download new songs on my mp3...makes such a difference. monday 3 sets SLDL 50lbsx15 60lbsx12 65lbsx10 3sets good mornings 35lbsx12 probably could have used more weight but I havent done these in a LOOOOOOONG time...didn...
    by: KC_72 on: 2008/01/22

  • Monday 1/21/08...Leg Day & Cardio

    Today was a great day. I had a co-worker start up with me two weeks ago...it feels so good helping people out and she is really a trooper and enjoying it. Well she told her mom how much she enjoys the workouts and motivation she has with me that...
    by: Ravenbeauty on: 2008/01/21
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