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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  • none

    machine flyes 15x15. 15 10x40,60,80 incline bench press 10x65 95, 115, 145 flat bench press 10x95, 115,135,145 skull crushers 10x40,60,80,100 cable pulldowns w/ rope 10x60, 80, 100, 120 roman chair 10xlw, 15, 25 cable crunch 10l 10r 10c x12...
    by: [Former member] on: 2009/02/16

  • none

    Walk....1/2 mile each warm up cool down 16:31 1st mile 15:27 2nd mile 15:30 3rd mile 14:12 4th mile PR 15:58 5th mile
    by: [Former member] on: 2009/02/14

  • Deload "C"

    Squat 285x3, 320x3, 350x3 Bench 250x3, 250x3, 250x3 B.O.R. 215x3, 215x3, 215x3
    by: [Former member] on: 2009/02/13

  • none

    shoulder pain is back but only on curls ...this is weird. chins 10,10,8,6 seated row 10x60, 70, 80,90 dumbell kickbacks 10x15, 20, 25, 30 machine curls 10x15 couldn't finish sets roman chair 12xleg weight left right middle 10x15lbs l,r,m ...
    by: [Former member] on: 2009/02/13

  • KB 5x5 - Week One Day Three

    Start: 7:14am Finish: 8:15am Warm Up: KB Warm up - 5:30 SS: Seated Military Press (Alternating): 25x5x5 Renegade Row (with Push Up): 25x5x5 ----- Double Front KB Squat: 35x5x5 Double KB Swing: 35x5x5 ----- Double Windmill (L/...
    by: yadmit on: 2009/02/13

  • none

    walk 1/2 mile warm up cool down 15:51 1st mile 15:50 2nd mile 15:03 3rd mile 15:40 4th mile 14:33 5th mile pr I think 15:17 6th mile 65 degrees ... perfect day
    by: [Former member] on: 2009/02/12

  • Been a while

    Ok been a LONG time. I am still training hard but on a 5X5 plan I saw here. Thanks KA. I am loving it. The WS was to taxing on my old man body right now. I am down to 250 after gaining about 15lbs last year. Last workout I got 315x5 on my last se...
    by: 7707mutt on: 2009/02/12

  • none

    single leg extensions 10x40, 50,60,70 single leg machine curls 10x30, 50, 60, 70 leg press 10x120, 160, 180, 210 incline calf machine 10x210x4 sets standing calf raises 15x155, 205, 255, 335 cable crunches left right middle 3 sets 10x130 rom...
    by: [Former member] on: 2009/02/11

  • KB 5x5 Week One Day Two

    Start: 7:23am Finish: 8:18am Warm Up: KB warm up - five minutes SS: Double Floor Press: 25lbx5/35lbsx5x4 Double Bent Over Row: 25lbx5/35lbsx5x4 ----- Double Kettlebell Front Squat: 35lbsx5x5 Double Kettlebell Snatch: 25lbsx5/35...
    by: yadmit on: 2009/02/11

  • BIG IMPROVEMENTS!!!!

    This is week 4. Belly nearly gone. Great abs program in combination with cardio. Trained chest yesterday. Smith machine incline presses 12x55,12x60,10x65,8x70kg. 4 weeks ago I started with 8x45kg...Big improvement. Seated machine flys 12x...
    by: mamabo on: 2009/02/11

  • injury report

    slightly injured left shoulder causing me discomfort, trying to work around it hoping it wont interfere with my training, using ice after working out a lot of inflamation. really determined not to let this injury set me back from reaching my goals.
    by: kimmmmy on: 2009/02/10

  • Deload "B"

    Speed DL (DOHG) 275x1 x 6 sets, 275x2 x 3 sets (20 sec rest between sets) Military Press 175x3, 175x3, 175x3 Pull Ups (Under hand) 12, 10, 3 Negs
    by: [Former member] on: 2009/02/09

  • none

    machine flyes 10x50, 60, 70, 80 barbell incline press 10x90, 110, 120 130 barbell flat bench press 10x95, 115, 135, 155 dumbell kick backs 10x10, 15, 20,25 triceps cable pushdown with rope 10x80, 90, 110, 120 back hypers 10x10, 25, 35 abs ...
    by: [Former member] on: 2009/02/09

  • KB 5x5 - Day One Week One

    Start: 7:13am Finish: 8:05am Warm Up: Five minutes - KB SS: Double Military Press: 25lbsx5x5 Alternating Renegade Row: 25lbsx5x5 ----- Double Kettlebell Front Squat: 25lbsx5x5 Double Kettlebell Swing: 25lbsx5x5 ----- Double Wi...
    by: yadmit on: 2009/02/09

  • none

    warm up cool down 1/2 mile each 16:01 1st mile 14:55 2nd mile 15:37 3rd mile Hot today, both of us felt shitty for some reason. Quit at 3 miles.
    by: [Former member] on: 2009/02/08

  • none

    walk 1/2 mile warm up/cool down each 16:38 1st lap 16:04 2nd lap 15:40 3rd lap 15:15 4th lap 14:48 5th lap 70 degrees, feels like spring has sprung. Very crowded track today.
    by: [Former member] on: 2009/02/07

  • feel great 2day lost three pounds since monday.

    working out is already starting to feel rewarding, to day saturday i uped the tempo on the stationery bike and squeezed another half mile out of my 25min cardio, very happy long may it continue.
    by: kimmmmy on: 2009/02/07

  • KBell Circuit

    Start: 1:00pm Finish: About an hour later (got talking to a guy while I was stretching) Warm Up: Five minutes with a 35lb bell Did the following circuit four times in total. The first three with a 20KG bell, the last one with a 35lb be...
    by: yadmit on: 2009/02/06

  • Week Six - Day One

    Start: 7:19am Finish: 8:51am Warm Up: 4:30 KB Warm up Squats: 45x15/135x8/145x6/155x6/1 65x6/175x6/185x6* Chins: BW (189)x9/x6/x5/x5 BO Rows: 85x8/85x8/85x8/85x8 Side Raises: 2x15 each side Windmills: 44x2x5 each side Thoughts: *st...
    by: yadmit on: 2009/05/04

  • none

    seated cable rows 10x60, 70, 80, 100 wide grip chins to front 2x 10, 1x 8 wide grip machine pull downs 10x 60, 60, 80, 90 ez curl 10x15, 20, 25, 30 concentration curls 10x 10, 15, 20, 25 reverse curls 10x 15, 20, 25, 30 no pain on reverse cu...
    by: [Former member] on: 2009/02/06

  • Deload "A"

    Squat 330x3, 330x3, 330x3 Bench 225x3, 245x3, 275x3 BOR 190x3, 215x3, 235x3 Mutt - just saw your note. Its in a spread sheet so PM me your email and I will send it to you.
    by: [Former member] on: 2009/02/05

  • none

    single leg hamstring curl 10x20, 40, 50, 60 single leg machine leg lift 10x30, 50, 70, 80 squat 10x95, 145, 195, 205 standing calf raises on block 10x205, 255, 305, 355 donkey calf raise 10x 4 sets half range machine crunches 10x 100, 120, 1...
    by: [Former member] on: 2009/02/04

  • Omelet (the mean one)

    Start: 7:05am Finish: 8:02am Warm Up: 5:30 with 35lb KB Did the following twice with a 35lb bell. Swing (L/R/H2H) High Pull (L/R) Snatch (L/R) Thruster (L/R) Deck Squat Twist Plank TGU Sit Up (L/R) The first round took 12:35...
    by: yadmit on: 2009/02/04

  • none

    walk warm up/cool down 1/4 mile each 15:32 1st mile 15:42 2nd mile 15:41 3rd mile 15:33 4th mile 15:20 5th mile cold today
    by: [Former member] on: 2009/02/03

  • none

    machine incline press 10x75, 90, 105, 125 barbell flat bench press 10x75, 125, 125, 165 reverse grip cable push downs 10x60, 80, 100, 120 closed grip bench press 10x70, 70, 90, 110 machine flyes 10x40, 60, 70, 90 cable crunches 120x10 3 sets ...
    by: [Former member] on: 2009/02/02

  • big AL

    Today is the first day of training, Walked 2 miles, had a protein shake this morning. Goal weight to loose 35 pounds.. really pumped.
    by: tony67002 on: 2013/04/21

  • Taking some time off.

    Just wanted to let people know that I will be taking a couple of weeks off from strength training to allow an elbow to heal up. I was doing reverse curls with a barbell and tweaked something in my elbow. Medical advice says to give it some time ...
    by: Tolman24 on: 2009/02/02

  • Omelet II (the mean one)

    Start: 7:08am Finish: 8:05am Warm Up: KBell warmup - 5:45 (35lbs) I used a 35lb bell for the following... movements were for 30 seconds each. Swing (L/R/H2H) High Pull (L/R) Snatch (L/R) Thruster (L/R) Deck Squat Twist Plank ...
    by: yadmit on: 2009/02/02

  • first day on the free trainers program

    work out went better than I expected. I was able to push myself and take most the exercises to max. Got a good 25 minutes at 117 up to 135 heart rate on bike. My shoulder was sore at the beginning the exercises and is sore tonight. I wil...
    by: kitman on: 2009/02/01

  • Cardio cardio cardio

    5AM 20 minutes recumbent bike 7:30 45 minutes step class/abs 4PM 45 minutes elliptical
    by: asimmer on: 2009/01/28
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