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

I've been pretty bad about updating my Battle Log (and I don't remember what the weights were). But, the good thing is, I've been keeping up with workouts. Day 97 - Monday - Legs Day 98 - Tuesday - Abs Day 99 - Wednesday - Chest & Triceps Day 100 - Thursday - Back & Biceps Seated Rows - 4 sets (9@105#) Narrow Grip Pull ups - 5 sets of 7, no weight, assisted Bar Bell Curls - 4 sets (10@50#/10@50#/10@50#/9@50#) Seated shrugs - 4 sets 10@180# Iso Front Rows - 4 sets (8@140#/6@160#/6@160#/6@140#) Cable curls - 2 sets 10@50# & 2 sets 10@60# Dumb bell shrugs - 5 sets (10@45#) 35 minutes on stair stepper to wrap things up Day 101 - Friday - Legs 5 minutes on the elliptical to warm up Leg extension - 4 sets (10@95#/10@110#/10@125#/10@125#) Alternating w/ Standing calf raises Standing Calf Raises - 4 sets (10@125#) Alternating w/ Leg extension Seated Leg Curls - 4 sets (10@90#/10@90#/10@90#/9@90#) Leg Presses - 5 sets (10@180#/10@230#/10@270#/8@320#/8@180#) Hack Squats - 4 sets (10@140#/8@180#/6@230#/8@180#) 35 minutes on the stair stepper to wrap things up. Day 102 - Saturday - Abs - The gym was nuts today. 5 minutes on the elliptical to warm up Decline Ab Crunches 4 sets 10@30# Roman Chair Oblique Crunch - 5 sets 10 using a 30# dumb bell (alternating with seated leg tucks) Seated Leg Tucks 5 sets of 15 No Weight (alternating with Roman Chair Oblique Crunch) Cable Woodchoppers - 4 sets (10@50#/10@50#/10@50#/10@50#) 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) 35 minutes on the stair stepper to wrap things up. My last couple of workouts have been great! I'm still looking forward to going to the gym each day. -AJ

Day 96 - Sunday, Back & Biceps Empty fitness center, but only an hour to get it all done. While I haven't met my goal of 4 sets of 10 unassisted pull ups, I did manage to pull of 5 sets of 6 unassisted pull ups. Not there yet, but in my opinion, Woot-Worthy. Narrow Grip Pull ups - 5 sets of 6, no weight, UN-assisted Bar Bell Curls - 4 sets (10@55#/10@55#/10@55#/9@55#) Dumb Bell Rows - 4 sets 10@45# - alternating with cable curls Cable curls - 4 sets 10@50# - alternating with dumb bell rows Dumb bell shrugs - 5 sets (10@45#) 12 minutes on stair stepper to wrap things up Tomorrow I work the legs. -AJ

Welcome to NF! -AJ

Day 95 - Chest & Triceps. I was late to the gym, but I made the most of it. I was late to do my other stuff. Dumb bell presses - 4 sets (10@45#/10@55#/10@60#/9@55#) Tricep Skull Crushers - 4 sets 10@50# Pectoral Flys (machine) - 4 sets (10@85#/10@85#/10@85#/9@85#) Dips - 5 sets 10/10/10/9/9 no weight Tricep Press Downs - 5 sets (10@50#/10@70#/10@80#/10@80#/10@50#) Tricep Rope Pull Downs - 4 sets (10@50#/10@50#/10@50#/10@50#) 35 minutes on stairstepper to wrap things up Tomorrow, back to the office and I'll work Back & Biceps. -AJ

Day 94 - Abs I was late getting to the gym, but better late than never. It was fairly empty. Again, odd to me given how I expect there to be a lot of New Years Resolution crowds coming in. No warm up Decline Ab Crunches 4 sets 10@25# Russian Twist 3 sets 10@25# Seated Leg Tucks 5 sets of 15 No Weight 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) Cable Woodchoppers - 4 sets (10@50#/10@50#/10@50#/10@50#) Roman Chair Oblique Crunch - 5 sets 10 using a 25# dumb bell 35 minutes on the stair stepper to wrap things up. Tomorrow, Chest & Triceps. -AJ

Awesome stuff! Welcome to NF! I look forward to hearing you hit your milestones. -AJ

Day 93 - Legs - I expected the gym to be a zoo as the parking lot was packed. However, most folks were there for aerobics and spin classes. The weights and machines were fairly empty. 5 minutes on the elliptical to warm up Leg extension - 4 sets (10@95#/10@110#/10@125#/10@140#) Alternating w/ Standing calf raises Standing Calf Raises - 4 sets (10@125#) Alternating w/ Leg extension Lying Leg Curls - 4 sets (10@90#/10@90#/10@90#/9@90#) Leg Presses - 5 sets (10@180#/10@230#/10@270#/8@320#/8@180#) Hack Squats - 4 sets (10@140#/8@180#/6@230#/8@180#) 35 minutes on the stair stepper to wrap things up. Weird workout today. I was really huffing and puffing, and I'm not sure what exactly to make of it. Tomorrow is abs!! -AJ

Day 91 - Chest & Biceps - pressed for time, sigh. Dumb bell presses - 4 sets (10@45#/10@55#/10@55#/9@55#) - alternating with Dips Dips - 4 sets 10 no weight - alternating with dumb bell presses Tricep Skull Crushers - 4 sets 10@55# Tricep Rope Pull Downs - 5 sets (10@45#/10@55#/10@55#/10@55#/10@45#) 12 minutes on stairstepper to wrap things up Day 92 - New Years Day - Back & Biceps The fitness center wasn't very busy, but I expect that to change tomorrow. Seated Rows - 5 sets (10@75#/10@90#/10@105#/8@120#/10@90#) Narrow Grip Pull ups - 5 sets of 6, no weight, assisted Bar Bell Curls - 4 sets (10@50#/10@50#/9@50#/9@50#) Seated shrugs - 4 sets (10@140#) Iso Front Rows - 4 sets (8@140#/6@160#/6@160#/6@140#) Dumbell curls - 4 sets (6@25# & 6@20#/6@25# & 6@20#/6@25# & 6@20#/6@25# & 6@20#) Dumbell shrugs - 4 sets (10@50#/10@50#/10@50#/10@50#) 35 minutes on the stair stepper to wrap things up. Tomorrow, legs. I'm looking forward to that workout! -AJ

I'm working on some aesthetics, and during the course of my research, I found out about Conjugated Linoleic Acid (CLA). While I have to do additional research, I was wondering what my fellow NF colleagues think about CLA. Opinions?

Day 90 - Monday - Abs No warm up Ab crunches decline bench - 25# dumb bell 4 sets 12 (alternating with Roman Chair Oblique Crunch) Roman Chair Oblique Crunch - 4 sets 12 using a 25# 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, 1 set 12 using 5# dumb bell (held between feet) 12 minutes on the stair stepper to wrap things up. Tomorrow is Chest & Triceps. -AJ