Fitness Logs

FLogs are a way to motivate yourself and others by sharing your health and fitness progress with the community. You may use the links on the right to limit the FLogs which are displayed.
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  • arms

    dumbbell curls 15x15 12x25 10x30 6x35 dumbbell overhead triceps extension 15x15 12x25 10x30 6x35 dumbbell 21s 3 sets of 15 lbs lying dumbbell triceps extensions 15x15 12x25 10x30 6x35 crunches 3 sets of 20 twisted crunches 3 sets of...
    by: [Former member] on: 2011/12/08

  • shoulders

    special complicated rotator cuff exercises Bent Over Dumbbell Laterals 15x5 12x10 10x15 Standing Lateral Raises 15x5 12x10 10x15 Arnold Dumbbell Presses 15x5 12x10 10x15 Front Dumbbell Raises 15x5 12x10 10x15 side planks 3 minutes e...
    by: [Former member] on: 2011/12/07

  • RoP Round #2 - Light Day - Week Twelve

    RoP Round #2 - Light Day - Week Twelve Start: 7:06am Finish: 8:10am Warm Up: 5:30 - KB - Shoulder Rotations Five ladders of three rungs of the following: C&P L/R Pullups Done with the 20kg bell. Snatches: 10:00 as per dice roll 4...
    by: yadmit on: 2011/12/07

  • none

    dumbbell lunges 15x25 lbs 12x35 lbs 10x45 lbs dumbbell squats 15x25 lbs 12x35 lbs 10x45 lbs dumbbell standing calf raises 15x25lbs 12x35 lbs 10x45 lbs seated dumbbell calf raises 15x25 lbs 12x35 lbs 10x45 lbs crunches 20x15 lbs 15x20 l...
    by: [Former member] on: 2011/12/06

  • RoP Round #2 Week Eleven - Heavy Day

    RoP Round #2 Week Eleven - Heavy Day Start: 7:09am Finish: 8:31am Warm Up: 4:50 - KB warmup - Shoulder Rotations Five ladders of five rungs of the following: C&P L/R Pullups Done with the 20kg bell. Swings: 20kg - 7:00 - total re...
    by: yadmit on: 2011/12/05

  • none

    Yesterday and today we canoed. The weather and wind were perfect. It was 60 degrees, glass calm and we couldn't have had a better day for our first day back after being away from the lake for a while. Kayak/canoeing seems to be the perfect interim...
    by: [Former member] on: 2011/12/04

  • RoP Round #2 - Medium Day - Week Eleven

    RoP Round #2 - Medium Day - Week Eleven Start: 7:04am Finish: 8:15am Warm Up: 5:00 - KB Warm Up - Shoulder rotations Five ladders of four rungs of the following: C&P L/R Pullups Done with the 20kg bell. Swings: 5:00 - 20kg bell -...
    by: yadmit on: 2011/12/02

  • I feel old

    dumbbell flat bench press 15x25 12x40 10x50 lying dumbbell fly 15x20 12x25 10x35 dumbbell incline press 15x20 12x35 10x45 dumbbell incline fly 15x15 12x20 10x25 dumbbell crunches 15x15 12x20 10x25 dumbbell twisted crunches 15x15 12...
    by: [Former member] on: 2011/12/01

  • none

    seated dumbbell curls 15x15lbs 12x20lbs 10x30lbs 4x35lbs seated db overhead triceps extensions 15x15 12x20 10x30 8x35 lying db triceps extension 15x15 12x20 10x30 8x35 dumbbell 21s 3 sets at 15 lbs crunches 3 sets of 20 twisted crun...
    by: [Former member] on: 2011/11/30

  • RoP Round #2 - Light Day - Week Eleven

    RoP Round #2 - Light Day - Week Eleven Start: 7:02am Finish: 7:58am Warm Up: 5:30 - KB - Shoulder Rotations Five ladders of three rungs of the following: C&P L/R Pullups Done with the 20kg bell. Snatches: 6:00 as per dice roll 30...
    by: yadmit on: 2011/11/30

  • very tired

    walked 6 miles on a 15 degree incline treadmill for 1250 calories according to it's computer... done...
    by: [Former member] on: 2011/11/30

  • none

    treadmill 6 miles 1155 calories 15 degree stretch 15 minutes crunches 15x15 lbs 12x20 lbs 10x25 lbs twisted crunches 15x15 lbs 12x20 lbs 10x25 lbs each side lying side leg raises 3 sets of 20 side planks 3 sets 2 minutes each side ...
    by: [Former member] on: 2011/11/28

  • RoP Round #2 Week Ten - Heavy Day

    RoP Round #2 Week Ten - Heavy Day Start: 7:08am Finish: 8:34am Warm Up: 5:20 - KB warmup - Shoulder Rotations Five ladders of five rungs of the following: C&P L/R Pullups Done with the 20kg bell. Swings: 20kg - 9:00 - total reps ...
    by: yadmit on: 2011/11/28

  • Thanksgiving is over... I'm thankful.

    treadmill 3 miles 15 degree incline 675 calories dumbbell lunges 15x25 lbs 12x35 lbs 10x45 lbs each hand dumbbell squats 15x20 lbs 12x30 lbs 45x10 lbs each hand standing dumbbell calf raises 15x20 12x30 10x45 each hand crunches 3 sets ...
    by: [Former member] on: 2011/11/28

  • RoP Round #2 - Medium Day - Week Ten

    RoP Round #2 - Medium Day - Week Ten Start: 7:03am Finish: 8:15am Warm Up: 5:00 - KB Warm Up - Shoulder rotations Five ladders of four rungs of the following: C&P L/R Pullups Done with the 20kg bell. Swings: 8:00 - 20kg bell - 20...
    by: yadmit on: 2011/11/25

  • RoP Round #2 - Light Day - Week Ten

    RoP Round #2 - Light Day - Week Ten Start: 7:05am Finish: 7:59am Warm Up: 6:20 - KB - tea cups Five ladders of three rungs of the following: C&P L/R Pullups Done with the 20kg bell. Snatches: 6:00 as per dice roll 30L/30R with 60...
    by: yadmit on: 2011/11/23

  • RoP Round #2 Week Nine - Heavy Day

    RoP Round #2 Week Nine - Heavy Day Start: 7:03am Finish: 8:??am Warm Up: 5:30 - KB warmup Five ladders of five rungs of the following: C&P L/R Pullups Done with the 20kg bell. Swings: 20kg - 4:00 - total reps were 75 (I think) wi...
    by: yadmit on: 2011/11/21

  • none

    treadmill 7 miles 1150 calories It's surprising that a treadmill session removes 3 or 4 lbs of water weight. It's not permanent but it is surprising. 35 minutes of rotator cuff strengthening exercises. Difficult to describe but I will if an...
    by: [Former member] on: 2011/11/19

  • none

    dumbbell bench press 15x30 12x40 10x50 dumbbell incline press 15x30 12x40 10x50 dumbbell flys 15x25 12x30 10x35 crunches 3 sets of 20 twisted crunches 3 sets of 20 each side lying side leg lifts 3 sets of 20 hold 3 count side pla...
    by: [Former member] on: 2011/11/18

  • RoP Round #2 - Medium Day - Week Nine

    RoP Round #2 - Medium Day - Week Nine Start: 2:24p Finish: 3:25p Warm Up: 5:30 - KB Warm Up - included five teacups each arm Five ladders of four rungs of the following: C&P L/R Pullups Done with the 20kg bell. Swings: 7:00 - 20k...
    by: yadmit on: 2011/11/18

  • owww

    seated dumbbell curls 10x20 8x30 6x35 seated O-H dumbbell extensions 10x25 8x30 6x35 lying dumbbell extensions 10x25 8x35 6x40 standing dumbbell 21s 3 sets 15 very hard after all of the above crunches w/dumbbell on chest 15x15 12x20 10...
    by: [Former member] on: 2011/11/18

  • RoP Round #2 - Light Day - Week Nine

    RoP Round #2 - Light Day - Week Nine Start: 7:07am Finish: 8:00am Warm Up: 4:20 - KB Five ladders of three rungs of the following: C&P L/R Pullups Done with the 20kg bell. Snatches: 3:00 as per dice roll Roller & Stretch: 15:0...
    by: yadmit on: 2011/11/16

  • none

    Way too windy to paddle this weekend. today treadmill 15 degrees 3 miles 700 calories dumbbell lunges 15x50 12x70 10x80 dumbbell standing calf raises 15x50 12x70 10x80 crunches 3 sets of 20 twisted crunches 3 sets of 20 each side side l...
    by: [Former member] on: 2011/11/15

  • RoP - Round Two - Week Eight - Heavy/Test Day

    RoP - Round Two - Week Eight - Heavy/Test Day Start: 7:05am Finish: 8:01am Warm Up: 10 16kg swings per arm - 3 16kg TGUs per side - 6:00 C&P: 20kg 5 reps/side Rest 5:00 Loaded Cleans: 24kg 3 reps/side Test C&P: 24kg L-5 R-5 Rest: 5:0...
    by: yadmit on: 2011/11/14

  • none

    Walked the treadmill for 3 miles on a 15 degree incline. 655 calories burned. I'm taking the rest of the day off. We'll canoe this weekend. Winds look good so maybe we can hit some new spots.
    by: [Former member] on: 2011/11/11

  • RoP Round #2 - Medium Day - Week Eight

    RoP Round #2 - Medium Day - Week Eight Start: 12:04p Finish: 1:00p Warm Up: 4:00 - KB Warm Up Five ladders of four rungs of the following: C&P L/R Pullups Done with the 20kg bell. Swings: 8:00 - 20 second rest with 20kg bell - 15...
    by: yadmit on: 2011/11/11

  • none

    seated dumbbell curls 10x20lbs 8x25lbs 6x30lbs 3x35lbs single arm overhead triceps extensions same weight as above 3 sets dumbbell 21s 10 lbs lying dumbbell triceps extension 15x15lbs 12x20lbs 10x30lbs crunches 15x10lb 12x15lb 10x25lb twisted...
    by: [Former member] on: 2011/11/09

  • RoP Round #2 - Light Day - Week Eight

    RoP Round #2 - Light Day - Week Eight Start: 7:05am Finish: 8:04am Warm Up: 5:00 - KB Five ladders of three rungs of the following: C&P L/R Pullups Done with the 20kg bell. Snatches: 10L/10R for 10:00 with 60 sec rest between set...
    by: yadmit on: 2011/11/09

  • none

    treadmill 3 miles 665 calories 10 to 15 degree incline dumbbell lunges 20x20reps 30x15 reps 35x12 reps squats 20x20 reps 30x15 reps 35x10 reps standing dumbbell calf raises 20x20 reps 30x15 reps 45x10 reps crunches 3 sets x20 twisted crunche...
    by: [Former member] on: 2011/11/08

  • RoP Round #2 Week Seven - Heavy Day

    RoP Round #2 Week Seven - Heavy Day Start: 7:11am Finish: 8:37am Warm Up: 4:40 - KB warmup Five ladders of five rungs of the following: C&P L/R Pullups Done with the 20kg bell. Swings: 20kg - 7:00 - total reps were 140 with :10 t...
    by: yadmit on: 2011/11/07
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