aikijits

Wow! I haven't been here in a while. But the good news is, I've been exercising daily (I think I missed one or 2 days since I last logged anything). I head to the fitness center to do chest/triceps/cardio in 28 minutes. -AJ

Day 123 - Abs Wrecked them! Ab crunches decline bench - 30# dumb bell 4 sets 12 (alternating with Roman Chair Oblique Crunch) Roman Chair Oblique Crunch - 4 sets 12 using a 30# dumb bell (Alternating with decline bench ab crunch) Hanging Leg raise from pull up bar, feet together and finish with legs parallel to floor - 5 sets 10 (concentration to allow myself not to swing) Hanging Leg "windmills" 4 sets of 5 (similar to hanging leg raise, but movement is in a half-circle) Cable Woodchoppers - 4 sets (10@55#/10@55#/10@55#/10@55#) Decline Russian Twist with 11# medicine ball Seated Leg Tucks - 5 sets 15 25 minutes on the Step Mill. Day 124 - Chest & Triceps Dumb Bell Presses 4 sets (10@45#/10@55#/10@65#/10@55#) Tricep Skull Crushers 4 sets (10@50#) (alternating w/ dips) Dips 4 sets of 10 no weight (alternating with tricep skull crushers) Tricep Push Down 4 sets (10@60#/10@80#/10@70#/10@60) 22 minutes on the Step Mill to wrap things up. Now, I have the rest of the day to figure out what to do. -AJ

Awesome stuff! 6 pack is my goal as well. Keep up the great work! -AJ

Welcome to NF! Can't resist..."scruffy looking?" -AJ

Welcome back! I look forward to hearing about your progress! -AJ

Friday Day 122 - Legs! 5 minutes on the elliptical to warm up Leg extension - 4 sets (10@115#/10@130#/10@145#/10@130#) Alternating w/ Standing Calf Raises Standing Calf Raises - 4 sets (10@ 125#) Lying Leg Curls - 4 sets (10@85#/10@90#/10@95#/10@85#) Squats 4 sets (10@95#/10@115#/8@135#/8@95#) Leg Presses - 4 sets (10@140#/10@180#/8@270#/8@180#) 41 minutes on the stair stepper to wrap things up. I felt awesome after my workout! Tomorrow, I get to go wreck my abs!! -AJ

Day 120 - Chest & Triceps Dumb Bell Presses 4 sets (10@45#/10@55#/10@55#/10@55#) Tricep Skull Crushers 4 sets (10@50#) (alternating w/ dips) Dips 4 sets of 10 no weight (alternating with tricep skull crushers) Tricep Rope Push Down 4 sets (10@55#/10@55#/10@55#/10@55) 15 minutes on the stairstepper to wrap things up Today, day 121 - Back & Biceps Narrow Grip Pull ups - 5 sets 7/7/7/7/5 Bar Bell Curls - 5 sets (10@40#/10@40#/10@40#/10@40#/10@40#) Iso Front Rows - 5 sets (8@140#/6@180#/6@180#/6@180#/6@140#) Seated shrugs - 3 sets (10@180#) Dumb Bell curls - 4 sets (5@25# & 5@20#/5@25# & 5@20#/5@25# & 5@20#/5@25# & 5@20#) Dumbell shrugs - 4 sets (10@45#/10@50#/10@55#/10@45#) 41 minutes on the stair stepper to wrap things up (I would've stopped at 35...but I was bored) Tomorrow is legs. -AJ

Just thought I'd share. When I first started working out, I thought I'd be able to perform as I did when I was 20. I lost quite a bit of weight, so I figured it wasn't a huge stretch. During a complimentary session with a personal trainer, I was dumped in to reality. I'm not in the same shape I was when I was 20 - that's why I'm here right? I set a personal goal of 4 sets of 10 unassisted pull ups - it's somewhere in my Battle Log. While I'm not quite there yet, I have managed to put together 5 sets of 7 narrow grip pull ups! There's light at the end of the tunnel, and it is NOT a train. -AJ

I've been so awful about updating my battle logs lately. Mostly because work has spun up and I've just forgotten. But, I've made every workout! Day 112 - Tuesday - Chest & Triceps Day 113 - Wednesday - Back & Biceps Day 114 - Thursday - Legs Day 115 - Friday - Abs Day 116 - Saturday - Chest & Triceps Here's what I remember: Day 117 - Sunday - Back & Biceps Narrow Grip Pull Ups - 5 sets of 7 (no weight) - Another new personal best! Bar Bell Curls - 4 sets of 10@40# Palms facing each other Dumb Bell Shrugs - 4 sets 10@55# Concentration Curls - 4 sets of 10 (5@25# & 5@17.5#) 15 minutes on stair stepper to finish off. Day 118 - Monday - Legs Leg extension - 4 sets (10@115#/10@130#/10@145#/10@130#) Alternating w/ Seated Leg curls Seated Leg Curls - 4 sets (10@115#/10@130#/10@145#/10@130#) Alternating with Leg Extensions Seated Calf Raises - 4 sets (10@100#) Alternating with Leg Presses Leg Presses - 4 sets (10@160#/10@175#/10@190#/10@205#) Alternating with Seated Calf Raises Lunges - 2 sets of 20 (10 per side) 35# 15 minutes on the stair stepper to wrap things up. Day 119 - Tuesday - Abs (fitness center at the office) No warm up Ab crunches decline bench - 25# dumb bell 4 sets 12 (alternating with Roman Chair Oblique Crunch) - someone was using the 30# weights Roman Chair Oblique Crunch - 4 sets 12 using a 25# dumb bell (Alternating with decline bench ab crunch) Cable Woodchoppers - 4 sets (10@55#/10@55#/10@55#/10@55#) Hanging Leg raise from pull up bar, feet together and finish with legs parallel to floor - 5 sets 10 (concentration to allow myself not to swing) Seated Leg Tucks - 5 sets 15 Hanging Leg "windmills" 4 sets of 5 (similar to hanging leg raise, but movement is in a half-circle) No cardio today...all the equipment was taken (except bikes, and I don't do stationary bikes ). Tomorrow is a busy day, but I've booked time to hit the fitness center and do some damage to my chest and triceps. -AJ

Day 110 - Sunday - Crazy at work, no opportunity to go to the gym. Day 111 - Monday - Abs Decline Ab Crunches 2 sets 10@35# & 2 sets 10@30# (alternating with Roman Chair Oblique crunches) Roman Chair Oblique Crunch - 2 sets 10@35# & 2 sets 10@30# (alternating with decline ab crunches) Cable Woodchoppers - 4 sets (10@55#/10@60#/10@60#/10@55#) Hanging Leg raise from pull up bar, feet together and finish with legs parallel to floor - 4 sets 10 (concentration to allow myself not to swing) Seated Leg Tucks 4 sets of 15 No Weight (alternating with hanging leg raises) 15 minutes on the stair stepper to wrap things up. Tomorrow chest and triceps -AJ

Day 109 - Legs - Crazy day at the fitness center. 5 minutes on the elliptical to warm up Leg extension - 4 sets (10@110#/10@125#/10@140#/10@125#) Horizontal Calf Extensions - 4 sets (10@125#/10@190#/10@190#/10@190#) Lying Leg Curls - 4 sets (10@95#/10@100#/10@95#/10@90#) Hack Squats - 5 sets (10@140#/10@180#/8@200#/6@240#/8@200#) Leg Presses - 5 sets (10@180#/10@230#/10@270#/8@320#/8@180#) 35 minutes on the stair stepper to wrap things up. I have to work tomorrow. But, I also get to wreck my abs! -AJ

Day 108 - Friday - Back & Biceps The fitness center was empty. Awesome!! Narrow Grip Pull ups - 6 sets 7/6/6/6/6/5 Bar Bell Curls - 4 sets (10@50#/10@50#/10@50#/10@50#) Seated shrugs - 4 sets (10@140#) Dumb Bell curls - 4 sets (5@25# & 5@15#/5@25# & 5@15#/5@25# & 5@15#/5@25# & 5@15#) Iso Front Rows - 5 sets (8@140#/6@180#/6@180#/6@180#/6@140#) Dumbell shrugs - 4 sets (10@45#/10@45#/10@50#/10@50#) 35 minutes on the stair stepper to wrap things up. Today was a fantastic day at the fitness center. Tomorrow is legs! -AJ

Day 105 - Legs Leg extension - 4 sets (10@115#/10@130#/10@145#/10@130#) Alternating w/ Seated Leg curls Seated Leg Curls - 4 sets (10@115#/10@130#/10@145#/10@130#) Alternating with Leg Extensions Seated Calf Raises - 4 sets (10@100#) Alternating with Leg Presses Leg Presses - 4 sets (10@160#/10@175#/10@190#/10@205#) Alternating with Seated Calf Raises Squats - 4 sets (10@115#/10@135#/10@155#/8@135#/6@135#) 15 minutes on the stair stepper to wrap things up. Day 106 - Abs No warm up Ab crunches decline bench - 30# dumb bell 4 sets 12 (alternating with Roman Chair Oblique Crunch) Roman Chair Oblique Crunch - 4 sets 12 using a 30# dumb bell (Alternating with decline bench ab crunch) Cable Woodchoppers - 4 sets (10@50#/10@55#/10@60#/10@55#) Hanging Leg raise from pull up bar, feet together and finish with legs parallel to floor - 4 sets 10 (concentration to allow myself not to swing) Seated Leg Tucks - 4 sets 15 Hanging Leg "windmills" 2 sets of 5 (similar to hanging leg raise, but movement is in a half-circle) 15 minutes on stairstepper to wrap things up I really like ab work! Day 107 - Chest & Triceps Dumb Bell Presses 5 sets (10@45#/10@45#/10@50#/10@50#/10@50#) Tricep Skull Crushers 4 sets (10@50#) Pectoral Flys (Machine) 4 sets (10@85#) Tricep Push Down 7 sets (10@60#/10@80#/10@90#/10@90#/10@80#/10@70#/10@60#) 35 minutes on the stairstepper to wrap things up Feeling pain in my shoulders, so I didn't do dips. There are plenty of other exercises to do while I figure out which one is hurting my shoulders. Tomorrow, back and biceps. -AJ

Day 103 - Sunday - Chest & Triceps Dumb Bell Presses - 4 1/3 sets (10@45#/10@55#/10@55#/9@55#/4@55#) - Alternating with Dips Dips - 4 sets 10 (No weight) - Alternating with Dumb Bell Presses Tricep Skull Crushers - 4 sets 10@55# Tricep Push Downs - 4 sets 10@60# 15 minutes on stair stepper to wrap things up Day 104 - Monday - Back & Biceps Narrow Grip Pull Ups - 5 sets of 6 (no weight) - A new personal best! Bar Bell Curls - 4 sets of 10@50# Lat Pull Downs - 3 sets 10@70# Dumb Bell Shrugs - 4 sets 10@45# Concentration Curls - 4 sets of 10 (5@25# & 5@17.5#) 15 minutes on stair stepper to finish off. Tomorrow - Legs!! -AJ

Welcome to NF JustJirik! -AJ