Fitness Logs

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  • Week Six - Day One

    Start: 7:12am Finish: 8:27am Warm Up: Burpees 5x3 with thirty seconds rest between Squat: 55x8/105x6/120x4/135x3/150x1/160x3x3 Bench: 55x8/105x6/120x4/135x3/150x1/160x3 Row: 45x8/90x5/100x4/115x3/125x3/135x3 --- SS: Burpees: 1...
    by: yadmit on: 2008/10/06

  • Vertical Upper - High Reps

    Vertical Upper - High Reps Warm ups not included UHG Chins * 15 full range then 5 negs, 12 full range then 5 negs Military Press * 95x20, 95x20 Lat Pull Down ** 100x20, 100x20 Dips ** 20, 20 Lat Raise ** 15'sx20 Rear Fly **...
    by: [Former member] on: 2008/10/05

  • Week Five - Day Three

    Start: 8:14am Finish: 9:20am Warm Up: Twelve burpees Squat: 55x8/110x5/130x5/145x4/155x3/170x3 Bench: 45x8/85x5/100x4/110x3/130x3x3 Row: 35x8/75x5/85x4/95x3/110x3x3 SS: Burpees: 10x5 Ball Slams (5kg): 10x5 Thoughts: Foll...
    by: yadmit on: 2008/10/04

  • Arms

    Weighed in today :) down a pound :) someone had the calipers, so no body comp, so we will do that next weekend. Last night - 45 minutes cardio 15 treadmill/15 upright bike/15 elliptical This morning: Arms warm-up weight not included. A goo...
    by: asimmer on: 2008/10/04

  • Legs

    Box Sq-135x5 155x5 185x5 205x5 225x5 245x5 275x5 Fr Sq 95x10 115x10 135x10 155x3 DL 225x5 275x5 315x5 365x1 385x1 405x1 That was all was going to end it with 3 sets of SLDL and 3 sets of deep regular squats, but daycare came down. Jackson was...
    by: 7707mutt on: 2008/10/03

  • Legs

    This morning - Legs... 3 sets of everything. drops and strips...it was a struggle today. TGIF SS: leg ext wall sits SS: leg press shawn squats SS: step ups walking lunges legs shaking all the way home, lol. cardio tonight...
    by: asimmer on: 2008/10/03

  • Legs

    Legs Warm Ups not included Squat 185x5, 225x3, 255x1, 295x1, 325x1, 365x1, 315x5, 225x12 Bar Lunge 185x5, 185x5, 204x4, 204x3 Short on time and I had to bolt, but the lunges did me in
    by: [Former member] on: 2008/10/02

  • Shoulders

    Same as usual..Brian killed my shoulders..at the end of working shoulders he looks at me and says "we are going to drop the traps work for a few weeks" lol. guess my traps are looking a bit football playerish. :)
    by: asimmer on: 2008/10/02

  • Cardio only

    Went for a bike ride, approximately 15 miles ;)
    by: asimmer on: 2008/10/01

  • Week Five - Day Two

    Start: 7:12am Finish: 8:54am Warm Up: twelve burpees Squat: 45x8/85x5/100x4/110x3/130x5x5 DL: 135x10/230x5x5 Press: 45x10/90x5x5 Chins: 182x5x5 Burpees: 10/10/10/10/7 Thoughts: My weight this morning was 180.4. I fo...
    by: yadmit on: 2008/10/01

  • Update

    Body weight is 240 and I want it at 220 so here goes twenty lbs this winter!!!!
    by: 7707mutt on: 2008/10/01

  • Back and arms

    Chins 5, 5, 4, 4, 3 BOR 135x12 155x12 175x10 205x8 225x6 Pull downs-135x10 150x10 165x10 BB Curls 45x12 65x10 95x10 EZ curl bar-Barx15 20x12 40x10 60x10 DB Curls-30x12 40x10 45x10 Incline curls-25x10 30x10 Dips 2, 3, 4, 7, 7, Kickback...
    by: 7707mutt on: 2008/10/01

  • Horizontal Upper

    Horizontal Upper Warm ups not included Bench * 185x5, 225x3, 245x2, 275x1, 295x1, 205x15, 185x12 T-Row * 135x5, 160x3, 190x2, 215x3, 240x2, 180x15, 180x12 Incline D.B. Bench (Weight Each Hand) ** 85'sx12, 85'sx10 Seated Row ** 1...
    by: [Former member] on: 2008/09/30

  • Light back/hammies

    Still sore, but not as bad. Massage helped..I am curious to see if working the muscles will make it any worse or better... Didn't do cardio yesterday bc of the pain and fatigue...I am going to do cardio today no matter what. SS NG cable row 6...
    by: asimmer on: 2008/09/30

  • Week Five - Day One

    Start: 7:14am Finish: 8:27am Warm Up: twelve burpees Squat: 50x8/110x5/115x4/130x3/150x3x3 Bench: 50x8/100x5/115x5/130x4/140x3/150x3 Row: 40x8/85x5/95x5/105x5/115x5/125x5 ------ SS: Burps:10x3 Medicine Ball Wall Throw: 8lbsx10...
    by: yadmit on: 2008/09/29

  • I did get in two more workouts....

    For a total of 3 for last week. Plan to get 3 a week and will add in cardio 2x for starters. ALso I am going to be cooking meals (fish, chicken veggies etc) and all that in the next week or so. Here are the Highlights: Made it in three times l...
    by: 7707mutt on: 2008/09/29

  • Light chest

    Woke up in pain, all my joints and muscle hurt...probably hormonal. decided to do a light workout just to get blood into the muscles and ease the stoiffness. didn't work calves because they are screaming from the HIIT on the stairs saturday, lol. ...
    by: asimmer on: 2008/09/29

  • Saturday & Sunday

    SATURDAY - Vertical Upper Warm ups not included Military Press * 135x8, 135x8, 135x10, 155x8 (2 sets behind neck, 2 in front) Weighted Chins UHG * Bdy+25x8, Bdy+35x6, Bdy+45x4 (Bdy+45x4/Bdyx8) Dips ** 15, 15, 15 Lat Pull Down **...
    by: [Former member] on: 2008/09/28

  • HIIT the hard way :)

    Finally tackled the stairs I have been thinking about doing HIIT on for a while now. The stairs are at the dog park, and it is 86 big steps to the top of the hill. I have been thinking for a while it would be a good challenge to sprint up the stai...
    by: asimmer on: 2008/09/27

  • Burps

    They continue.. 55 done.
    by: yadmit on: 2008/09/27

  • Arms

    Just went in and worked. BB curls 35X12, 45X12, 55X10, 10, 65X6, 6 got sloppy Seated Alt DB curls 25'sX10, 25'sX10 dropset 30'sX4 20'sX6 15'sX8 10'sX12 Incline db curls...someone was using the 15's the entire time....12.5'sX12, 20'sX8, dr...
    by: asimmer on: 2008/09/27

  • Week Four - Day Three

    Start: 7:15am Finish: 8:30am Warm Up: Twelve Burpees Squat: 60x8/120x5/140x5/155x5/170x5/185x5 Bench: 45x8/90x5/105x4/120x3/140x5x5 Row: 40x8/80x5/90x4/100x3/120x5x5 Burps: (rest of 'em) 10/10/6/6/10 Thoughts: Eight minute...
    by: yadmit on: 2008/09/26

  • Shoulders

    Same as last week,except some old guy was sitting on the pec dec machine forever so we did upright rows instead. better strength this week... warm-ups not included, 3 sets everything, dropset or rest pause last set.. SS: overhead db press ...
    by: asimmer on: 2008/09/26

  • Legs

    Legs Warm Ups Not Included Squat 275x7, 275x7, 275x7, 315x5, (315x3/225x10 strip set) Static Bar Lunge 135x7, 155x5, 185x3 Leg Press 500x12, 500x12 Seated Leg Curl 130x15, 130x15
    by: [Former member] on: 2008/09/25

  • LEG DAY - walking should be fun tomorrow...

    So..moving hamstring focus to Back day means more time for Brian to torture my legs... SS: leg ext dropset last set wall sit SS: Leg press, stripset last set shawn squats SS: High step up w/db's walking lunges Looks shorter and e...
    by: asimmer on: 2008/09/25

  • Wednesday - cardio

    did one hour on the elliptical.
    by: asimmer on: 2008/09/25

  • Week Four - Day Two

    Start: 7:10am Finish: 8:46am Warm Up: Burpees - 13 (the rest later today) Squat: 45x8/90x5/100x4/115x3/135x5x5 DL: 135x8/225x3/250x5x5 PR: 45x8/95x5x5 Chin: 182x5x5 Thoughts: I had some guy walk right behind me when I was do...
    by: yadmit on: 2008/09/24

  • Back/hammies

    Good workout, all things considered...really felt all my back muscles today. Warm-ups not included. everything is supersets no rest until last sets. SS WG pulldown 110X10, 10 dropset 110X10 90X10 70X10 50X12 Lat pressdown 80X10, 10 dropset...
    by: asimmer on: 2008/09/23

  • Update

    I have spent the last two months remodeling the house. First was the fence outside, then the basement. Next we put in a wood laminate floor, shelves, new paint, trim and a new couch to the family room. Last week we ripped out the kitchen completel...
    by: 7707mutt on: 2008/09/23

  • Back and arms

    BOR-135x15 155x10 175x10 185x10 Lat pulldowns 135x15 150x12 165x10 pull ups(assisted) 4 sets of 4 reps DB row 90x10 95x10 105x10 Chins**-two sets of 1 rep each BB curls 45x15 65x10 85x10 DB Curls 25x10 30x10 35x10 Dips* 1, 5, 5, 5, 6 CGB 1...
    by: 7707mutt on: 2008/09/23
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