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My log

3-31-08
11:35-12:25pm
wt 179

incline bench flies 35sx6,45sx4,55sx10,60sx8,65sx6
decline push ups x10x3
dips 6,6,4
overhead rope tricep pulldowns 40sx10,50sx10,60x6
single tri cable pulldowns 20sx6,6,6
seated rear delt plate loades 30x6x3
standing lat raise db 15sx10x2,25x6
20mins bouldering
 
Yes, usually to a certain height. Above the "allowed" height would require climbing with ropes and a belayer. I stay low enough just to rock climb without needing someone there watching me. I would climb with ropes but the rock wall help work hours that I'm not there.

ReaperX said:
Bouldering is rock wall climbing ?
Click to expand...
 
4-1-08
11:45-12:15pm

no foolin' , i went to the gym today

20mins of cardio on stationary bike, 6 mins of it fast/slow(30s)
 
4-2-08
11:40-12:35pm

HR was in the 130s when I finished the weights and hit the cardio.
It's usually in the 120s, I felt I really pushed it today.

rack pulls 155x6,185x4,275x10,295x8,315x6,135x10
wide pull ups 3 x 5
chin ups 3 x 4
close grip chin ups x 1
narrow pull ups x 2
bentover db row 40sx10x3
incline bench db bicep curls 20sx10,10,8,6,8,6
40lb db negative curls 5secs down x 5
15mins cardio Precor Crossramp
 
4-4-08
11:45-12:30pm
wt 178

seated leg curls 40x6,50x4,60x10,70x8,80x6
bb good mornings 65x10,85x8x2
bb squats 85x6,4,135x10x3
db lunges 25sx10x3
rear delts 15sx10x3
lat raises db 15sx10,20sx10,25sx6
seated face pulls 60x10x3
2 close grip chin ups to 10s leg raise x 2
15mins cardio Precor AMT 100i machine
Invalid Link Removed
 
4-7-08
11:35-12:25pm
wt 178

I had my bodyfat measured, I was expecting a little lower but at least it's down from my reading awhile ago (19.5%). 3-15-07 reading was 21%. So -4% in a year is good i think?

bi - 5
tri - 8
sub - 9
hip - 11

bf% ~17%

incline bench flies 30sx6,45sx4,55sx10,60sx8
incline bench db press 65sx6
cable x-over 60x10,8,6
dips 8,6,6
cable ^ bar pulldowns 40sx10,8,8
10 incline push ups
single tri cable pulldowns 20sx6x3
seated rear delt db raised 15sx10x3
seated lat raise db 15sx10x3
My shoulders felt super pumped
15mins bouldering
 
When it comes to losing weight, I do it extremely slowly. I don't really focus so much on the % that I am losing at the time, but that I don't lose more than .5-1 lb each week.


After a few months I check my BF again. I have a tendency to lose muscle very rapidly if I lose weight too fast.
 
Yea that makes sense. I'm more focused on my bf%, I check my weight to sorta give myself a general idea if I'm eating too much etc.

ReaperX said:
When it comes to losing weight, I do it extremely slowly. I don't really focus so much on the % that I am losing at the time, but that I don't lose more than .5-1 lb each week.


After a few months I check my BF again. I have a tendency to lose muscle very rapidly if I lose weight too fast.
Click to expand...
 
4-8-08
11:45-12:15pm

22 mins interval cardio on stationary bike
5mins warm up
15mins of 30s normal/fast
2mins cool down

4-9-08
11:35-12:30pm

rack pulls 155x6,185x4,245x10,275x8,295x6
wide pull ups 3 x 5
chin ups 3 x 5
cable low row 100x10,10,8
x over bicep curls 40x10,10,10,35x10,8,8
20mins cardio, 2mins warm up, 3 mins cool down, 15mins interval (30s ea)
 
4-10-08
9pm

17mins cardio doing laps on the bike

4-11-08
11:35-12:25pm
wt 177

plate loaded kneeling leg curls 30x8,10,10
bb good mornings 65x10,85x10,95x10
bb squats 95x6,4,135x10x3
rear delts 15sx10x3
seated face pulls 60x10x3
lat raises db 20sx10,8,5 x 1.5 reps
15mins boudlering (3 narrow grip jug pull ups near the end)
 
4-13-08
9pm
16mins HIIT on bike (1/8 mile incrementals for 1.5 miles)

4-14-08
11:35-12:25pm
wt 177

incline bench db press 35sx6,45sx4,55sx10,60sx8,65sx6
incline bench flies (+1 click) 35sx8,(+2 clicks)35sx10,(0 clicks) 35sx10
cable bar pulldowns 40sx10x3
2 handed overhead db extension 50x10,8,7
seated rear delt plate loaded 25sx4x3
lat raise db 15sx10,20sx8,15sx8
15mins bouldering
 
4-15-08
12-12:30pm

20 mins HIIT on stationary bike
2mins warm up
15mins of 30s normal/fast
3mins cool down

4-16-08
11:35-12:30pm

rack pulls 135x6,4,225x10x3
wide pull ups 5 x 3 - surprised myself
chin ups 3 x 5
one arm db row 50x10,8,6
incline db bicep curls 20sx10,10,8,8,6,6 - super pumped
15mins cardio, 2mins warm up, 3 mins cool down, 10mins HIIT (30s ea)
 
4-18-08
11:35-12:20pm
wt 178

hack squats 65x6,6,95x10,115x10,135x10
db lunges 25sx10x3
bb good-mornigs barx10,65x10x2
kneeling plate loaded curls 50x6x3 per side
unwinding db presses 15sx10x3
Gironda db swings 15sx5,10,6 - i tried my best to do them right
face pulls 60x10,70x10,50x10
hanging knee raises to chest 2,6,6,6
 
4-21-08
11:35-12:25pm

incline bench db press 40sx6,4,55sx10,60sx8,65sx6
Wide-grip bench press to the neck 105x6x3
dips 5,6,6
Barbell pullover and press 40x10x3
2 handed overhead db extension 50x8,8,6
15mins bouldering
 
4-23-08
11:35-12:30pm
wt 177

feeling like crap since monday, either a cold or allergies

wider then norm rack pulls 135x6,4,225x10x3
pull ups (various widths) 1,3,3,3,3,3,2,2
chin ups (various widths) 3,3,3
close grip chin up 1
bentover db row 40sx10,45sx8,50sx6
drag bb curls 40x10,10,50x8,8,6,40x6
cardio on elip 15mins
 
4-25-08
11:40-12:25pm
wt 176

I was out sick yesterday. Still feel crappy but better.

bb hack squats 95x6,4,135x10,155x10,175x6
bb lunges 65x8,45x8,8
bb good-mornigs bar x10,65x10,85x10
kneeling plate loaded curls 60x6,6,50x6 per side
seated db rear lat 15sx10,10,10
seated db lat raises 15sx10,10,8
face pulls 60x10,70x10,60x10
hanging knee raises to chest 5,5,5
 
4-28-08
11:35-12:25pm

incline bench db press 35sx6,4,55sx10,60sx8,65sx6
Wide-grip bench press to the neck 135x5,115x5,6
gironda dips 6,4,5
Barbell pullover and press 40x10x3
2 handed overhead db extension 50x10,8,6
15mins bouldering
10s hang to pull-up (to chest level) x 2
 
4-29-08
11:40-12:15pm
25 mins cardio elip (20mins interval mode, 5 cool down)

4-30-08
11:35-12:25pm

pull ups (various widths) 5,2,2,3,2,2,3,1
chin ups (various widths) 2,3,3,2
wider then norm rack pulls 135x6,6,225x10,8,10
bentover bb rows 65x12,85x10x2
drag bb curls 40x10,50x8,60x6,20x15
Gironda Perfect Curl 60x6x3
17mins cardio on elip in interval mode
 
5-2-08
11:50-12:40pm

Late start today, meeting bleh. My legs are pretty weak, not sure what happened....

hack slide 90(frog style)x6,6,90x10,110x8,130x6
bb lunges 50x10x3
bb good-mornigs bar x10,65x10,85x10x2
seated leg curls 70x8x3
seated db rear lat 15sx10,20sx6,15sx10
seated db lat raises 15sx10,20sx6,15sx10
Gironda db lat side swings 20sx6x3
seated face pulls 60x10x3
1 pull-up to 6 knee ups (waist to chest) x 3
 
5-3-08
10pm

~17 mins of cardio on the bike

5-5-08
11:40-12:30pm
wt 176

incline bench db press 30sx6,40sx4,60sx10,65sx8,70sx6
Wide-grip bench press to the neck barx15,12,12
gironda dips 6,5,5
Barbell pullover and press 50x10x3
2 handed overhead db extension 60x5
1 handed overhead db extension 20x4(r), 20x5(l)
2 handed overhead db extension 50x6
21mins cardio elip. (interval mode)
knee-ups (waist to chest) x5x3
 
5-7-08
11:35-12:30pm

I have pain in the left shoulder, not sure why....I took it ez today.

10s hang to pull-up
pull ups, chin ups, close grip chin ups (no rest between)
5,3,2
3,3,1
3,2,1
3,2,1
bentover bb rows 95x10,10,7
wide grip rack pulls 95x6,135x10,10,155x10,10
drag bb curls 40x10,50x8,60x6
Gironda Perfect Curl 60x6
incline db curls 20sx10,6
up/down the rack 20sx10,25sx4,30sx2,35sx1,30sx2,25sx2,20sx2
20mins cardio on elip in interval mode
 
5-9-08
11:40-12:20pm
wt 175

hack slide 70x6,10,90x10,110x10
bb lunges 50x10x3
kneeling leg curls 50x10,8,6
rear lat 15sx10x3
db lat raises 15sx10x3
seated face pulls 60x10,10,8
hanging, 6 knee ups (waist to chest) x 3
 
5-11-08
9pm

11mins cardio on the bike
Air slowly came out of the front, ruined my riding :(

5-12-08
11:35-12:25pm
wt 175

Left shoulder blade feels better, I think it's from the bench presses...

db flies 35sx6,4,50sx10,10,8
cable x-over 40x10x3
cable tri pulldown 40x10,50x8,60x6
1 arm cable pulldown 20x8,6,6
8 hanging knee-ups (waist to chest) to one pull-up x 3
20mins cardio on stationary bike (15mins HIIT 30s bursts)
 
5-14-08
11:35-12:25pm

wide pull-ups 3,3
wide pull-ups, chin ups, narrow pull-ups (no rest between)
4,3,2
3,2,1
3,2,1
bentover bb rows 65x10,85x10,10
rack pulls 135x6,4,225x10x3
drag bb curls 40x10,60x8,70x6,30x15
incline db curls 20sx8x3
15mins cardio on bike (5 mins HIIT, ran out of energy)
 
5-16-08
12:10-12:50pm
wt 173.5

My last workout until I return from vacation......


bb hack squats 95x6,6,135x10,155x10,8
db lunges 50x10,7,6
kneeling leg curls 50x8x3
rear lat 15sx10x3
db lat raises 15sx10x3
seated face pulls 60x10,10,8
hanging, 6 knee ups (waist to chest) x 3
 
5-30-08
11:40-12:30pm
wt 172lbs


My first workout since returning from Tahiti on Weds....
I took it light to ease back into things, I did a lot of snorkeling, walking, kayaking in Tahiti. A must visit!


bb hack squats 65x6,85x4,115x10,135x8,155x6
bb good mornings barx10,65x10x2
kneeling leg curls 30x10,8,6
db lunches 40x10,8,6
rear lat db 10sx10,15sx10x3
db lat raises 15sx10,8,8
db curls 15sx10
seated face pulls 60x10,8,8
hanging, 6 knee ups (waist to chest) x 3
1 wide pull up
 
6-2-08
11:35-12:15pm

my chest/tris are weak from not working em out since 2 weeks ago

db flies 30sx6,40sx4,50sx10,55sx8,60sx6
decline push-ups 10,8,6
gironda dips 4,4,4
cable tri pulldown 40x10,8,8
1 arm cable pulldown 20x6
wide pull-ups 2
10mins cardio on stationary bike (5mins HIIT 30s bursts)
 
a pic of me and the mrs' on vacation....i still have a bit of bodyfat to lose still

Invalid Link Removed
 
6-4-08
11:40-12:20pm
wt 173

severe doms with my chest/tris, old age sux

pull-ups 5,5,3,2
chin-ups 3,3,3,3,3
bentover bb rows 95x10(overhand),10,8(under grip)
wide grip rack pulls 95x6,145x4,195x10,245x8,195x4(felt weird in the lower back so i stopped)
drag bb curls 30x10,50x10,60x8,70x6,30x15
incline db curls 15sx10,10,8
12mins on bike (5mins HIIT)
 
6-6-08
11:35-12:30pm
wt 172

kneeling curls 35x6x3
hack sqt bb 135x4,10,155x8,175x6
bb lunges 45x10,65x8,8
bb good-mornigs bar x10,65x10x2
bentover db rear lat 15sx10x3
Gironda db lat side swings 15sx10
standing db lat raises 15sx10,25sx4
seated face pulls 60x10,10,8
15mins cardio on bike, level 7, random hill
 
6-9-08
11:35-12:20pm
wt 174

my triceps are still weak, ugh....
i hit the rock wall after months off, i did better then i'd expect.
fun times!

db flies 30sx6,40sx4,55sx10,60sx8,65sx4
decline bb neck presses bar x 15
decline bench press 95x10,8,6
cable flies 60x8,55x8,50x10
gironda dips 4,4,4
cable tri pulldown 40x10,10,8,6
1 super slow wide pull-up
15mins bouldering
 
6-11-08
11:40-12:30pm
wt 174

pull-ups 5,5,3,3
super wide pull-ups 2,2
chin-ups 3,3,3
db rows 50x10,8,8
rack pulls 135x10,185x10x3
drag bb curls 50x10,60x8,70x6,50x6
incline db curls 20sx8,6,6
15mins on bike (5mins HIIT)
 
6-13-08
11:35-12:15pm

Just ran out of gas physically, I did what I could. I was sweating up a storm.

hack sqt bb 65x6,6,135x10x3
bb good-mornigs bar x10,65x10x2
bb lunges 45x8,65x6,8
rear lat 15sx10x3
standing db lat raises 15sx10x3
seated face pulls 60x10x3
2 pullups
 
6-16-08
11:35-12:25pm

Went to vegas over the weekend. The scale before bed said 173.2
The scale in the morning after peeing said 172.6

db flies 30sx6,40sx4,55sx10,60sx8,65sx6
hammer iso inclines 98x6x3
gironda dips 6,6,6
standing bb extension 40x10
Barbell pullover and press 40x10x2
close grip bb press 40x10
22mins cardio on bike (5 HIIT)
 
6-18-08
11:37-12:20pm
wt 173

(diff widths) pull-ups 5,4,3,3,2,2,2
chin-ups 3,3,3
bent over db rows 50sx10,8,6
rack pulls 135x10,225x10x2,315x1
drag bb curls 50x10x2,70x6,40x10
x-over cable curls 20sx10,8,7
 
6-19-08
12-12:30pm
22 mins cardio on bike, 6mins HIIT, 9mins random hill

6-20-08
11:35-12:25pm
wt 172

hack sqt bb 95x6,6,135x10,155x8,175x6
bb good-mornigs 65x10 to bb lunges 65x10 x 3
seated leg curls 60x10,10,8
rear lat 15sx6,10,20sx10,10
standing db lat raises 15sx10,20sx8,8
seated bb military press 45x10,65x8,8
close grip chin ups x 5
close grip chin ups x 2 to 1 wide pull up
 
6-24-08
11:40-12:20

incline db flies 35sx6,35sx10x3
decline bench press 95x10,10,8
gironda dips 6,6,6
cable tri pulldown 40x10,10,8
db kickbacks 20sx10x1
22mins bike (10mins HIIT)
 
6-25-08
11:40-12:20pm

Back to back cos I missed monday due to forgetting my gym bag

pull-ups 5,5,3,3,3,2
chin-ups 3,3,3
db rows 50x10,8,6
rack pulls 135x6,10,225x10,8
drag bb curls 40x12,50x10,60x8,70x6,40x10
xover (elbow kept back) curls 20sx10,10,8
 
6-30-08
11:40-12:15pm

db flies 35sx6,10,45sx10,10
incline bench press 115x6x3
gironda dips 6,7,6
cable tri pulldown 40x10,10,10
2 wide pull ups
db overhead extensions 40x10,8,6
seated rear late db raise 20x6,10,10,10
seated db lat raise 20sx10,6
seated front db raise 20sx6
 
7-2-08
11:35-12:20pm

pull-ups 3,3,3,3,3,3,3
chin-ups 5,4
db rows 50x10,8,6
rack pulls 135x6,10,225x10,8
drag bb curls 40x12,50x10,60x8,70x6,40x10
xover (elbow kept back) curls 20sx10,10,8

7-7-08
11:35-12:20pm

Sore from trying to wakeboard on Saturday.


incline db flies 30sx6,6,40sx10,45sx10,50sx10
hammer strength bench press 98x6x3
cable tri pulldown 40x10,10,50x8,8,60x6,6
gironda dips 6,6,6
15mins cardio on bike, 5mins HIIT
 
7-9-08

My forearm was still hurting my wake boarding, I must've pulled a muscle.

Wide pull ups 2,3,1
30 mins cardio on bike, 5mins HIIT, rest in random hill mode

7-11-08
bb hack squats 95x6,6,135x10,155x8,175x6
bb good mornings 45x10,65x10x2,85x10
rear delts 15x10x4
bb military press 65x10x3
lat raises 15sx10x3
15mins cardio on bike, 7 HIIT

7-14-08

db flies 35sx6,6,45sx10,50sx10,55sx8
incline bench press 135x4,115x6,6
cable tri pulldown 40x10,50x8,60x6
gironda dips 5,6,5
15mins cardio on bike, 6mins HIIT
 
The cross over cable system.
I do them by standing more forward so the elbows are kept back and raise up. They're not really curls, but similiar, it's to hit the bicep more then the forearms and shoulders. It's mentioned in another thread on AM, I'll see if I can find it.

Invalid Link Removed
 
I've been bad at updating my log :(


7-18-08

bb hack squats 95x6,6,135x10,155x8,175x6
bb good mornings 45x10,65x10x3
standing shoulder bb press 65x10x2,65x8
rear lat raises 15sx10x3
lat raises 15sx10x3
15mins cardio on bike, 6 HIIT

7-21-08

incline db flies 35sx6,50sx10,55sx10,60x6
cable xover 50x10x2,x8
gironda dips 10,8,10
cable tri pulldown 40x10,50x8,60x6
db kickback 20sx10x3
15mins cardio on bike, 5mins HIIT
 
7-23-08

pull-ups 5,5,3,3,3,3
chin-ups 3,2
close grip chin-ups 3
db rows 50x10,10,8
drag bb curls 50x10,60x8,70x6,50x6
xover (elbow kept back) curls 20sx10,10,8
15mins cardio bike (5mins HIIT)

7-25-08

bb hack squats 90x6,6,135x10,155x8,175x6
bb good mornings 45x10,65x10x5
standing shoulder bb press 65x10,10,8
seated db rear lats 15sx10x3
seated db lat raises 15sx10,10,8
15mins cardio bike (5mins HIIT)

7-28-08

db flies 35sx6,6,50sx10,55sx8,40sx8
incline bench press 95x10,8,8
tri pull down 40x10,50x8,60x6
gironda dips 8,8,8
15mins cardio bike (5mins HIIT)
3 wide pull ups
 
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