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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  • Modified PM

    Modified PM Start: 7:05am Finish: 7:56am Warm Up: 5:00 Practice Cleans - 5:00 20kg TGUs: Naked - 5:00 Swings: 12:00 with 20kg 30/30/30/20/20/20/15/15/1 5/15/15 = 225 Roller & Stretch: 12:00 Thoughts: overall, pretty good... T...
    by: yadmit on: 2011/12/19

  • legs

    treadmill 45 minutes 5 to 10 degrees barefoot dumbbell lunges 15x30 lbs 12x40 lbs 10x50 lbs dumbbell dead lifts 15x30 lbs 12x40 lbs 10x50 lbs dumbbell standing calf raises 15x30 lbs 12x40 lbs 10x50 lbs dumbbell seated calf raises 15x30...
    by: [Former member] on: 2011/12/16

  • WKC Kettlebell Pentathlon

    WKC Kettlebell Pentathlon Start: 7:04am Finish: 8:19am Warm Up: 5:50 The pentathlon includes The Clean, The Long Cycle Press, Jerk, Half Snatch and Push Press. Each movement is done for six minutes with five minutes of rest between movem...
    by: yadmit on: 2011/12/16

  • heavy abs and core

    back hyper-extension w/ dumbbell 15x10lbs 12x15 lbs 10x20 lbs twisted hyper-extension w/ dumbbell 15x10lbs 12x15 lbs 10x20 lbs lying leg raises w/ dumbbell 15x3lbs 12x5 lbs 10x10 lbs dumbbell crunches 15x20 lbs 12z25 lbs 10x25 lbs dumb...
    by: [Former member] on: 2011/12/15

  • chest

    decline bench dumbbell press 20x30 lbs 15x40 lbs 12x50 lbs decline bench dumbbell fly 20x25 lbs 15x30 lbs 12x35 lbs flat dumbbell bench press 20x30 lbs 15x40 lbs 12x50 lbs flat dumbbell bench fly 20x25 lbs 15x30 lbs 12x35 lbs side pla...
    by: [Former member] on: 2011/12/14

  • Chrissy Workout

    Chrissy Workout Start: 7:06am Finish: 8:04am Warm Up: 6:45 Did the Chrissy today... it starts with 30 Tuck Jump Burpess then 20 TH Swings. Each round you drop the TJB by five and increase the Swings by five till you finish the last round...
    by: yadmit on: 2011/12/14

  • shoulders

    rotator cuff set arnolds 20x15lbs 15x20 lbs 12x25 lbs 10x30 lbs 8x35 lbs front dumbbell raises 15x5 lbs 12x10 lbs 10x15 lbs dumbbell lateral raises 15x5 lbs 12x10 lbs 10x15 lbs bent over dumbbell laterals 15x5 lbs 12x10 lbs 10x15 lbs ...
    by: [Former member] on: 2011/12/13

  • arms

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

  • RoP #2 Test Day

    RoP #2 Test Day Start: 7:05am Finish: 8:07am Warm Up: 4:00 (10) 16kg Swings/Arm (3) 16kg TGUs/Arm C&P - 20kg - 5/side Rest 5:00 Loaded Cleans - 24kg - 3/Arm Rest 5:00 C&P - 24kg 5/side Rest 5:00 Snatches - 20kg - 5:00 - 81 r...
    by: yadmit on: 2011/12/12

  • legs

    dumbbell lunges 15x25 lbs 12x35 lbs 10x50 lbs dumbbell squats 15x25 lbs 12x35 lbs 10x50 lbs dumbbell standing calf raises 15x25lbs 12x35 lbs 10x50 lbs seated dumbbell calf raises 15x25 lbs 12x35 lbs 10x50 lbs The above movements are do...
    by: [Former member] on: 2011/12/11

  • core

    crunches 15x10 lbs 12x15 lbs 10x20 lbs twisted crunches 15x10 lbs 12x15 lbs 10x20 lbs each side back hypers 3 sets of 15 back twisted hypers 3 sets of 15 each side half supermans hold 30 seconds each side 4 times lying leg tucks w/ ...
    by: [Former member] on: 2011/12/10

  • chest

    dumbbell flat presses 15x25 12x40 10x50 dumbbell fly 15x25 15x35 15x45 dumbbell decline press 15x25 15x35 15x45 dumbbell decline fly 15x25 15x35 15x45 crunches 3 sets of 20 twisted crunches 2 sets of 20 each side lying side leg r...
    by: [Former member] on: 2011/12/10

  • RoP Round #2 - Medium Day - Week Twelve

    RoP Round #2 - Medium Day - Week Twelve Start: 7:04am Finish: 8:12am Warm Up: 5:15 - 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: 2011/12/09

  • 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

  • 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
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