CB3 Posted July 31, 2013 Report Share Posted July 31, 2013 07/30/2013Goal 2 and 3: Today was back and biceps (I am trying to get a baseline of where i am comfortable to get about 8 reps but 10 is too many) I really have not tracked this all before, I just did what I felt comfortable with in terms of how many reps I could do and how quickly I got fatigued. So here is my 40 minute workout for today.... Rows: 20 reps of 20 lbs as a warm up, which was too light, I could have done many more so then12 reps/ 40 lbs9 reps/ 60 lbs8 reps/ 60 lbs Lat Pulldowns: 20 reps/ 40 lbs20 reps/ 60 lbs8 of 80 9 of 80 Bicep concentration curls (each side)(I think I will be working on 18.5 lbs. for this one next week) 20/ 816/ 1316/ 13 Incline Hammer Curl (each side) or so I have heard them called, they are so much more difficult when I do these with my elbow on my hip in a seated position. I wonder why?!?! I will have to see if I can get 8 reps 3x with 18.5 lbs next week.10/1310/13 8/13 Single arm inverted Rows (each side) I am thinking that 23 lbs is a good starting point here as well16/ 18.516/18.59/ 23 Quote CB3 Warrior Status Battle Log "So do all who live to see such times, but that is not for them to decide. All we have to decide is what to do with the time that is given to us." GandalfWarrior Level 3STR 9 DEX 4 STA 5 CON 5 WIS 8 CHA 9 Link to comment
CB3 Posted July 31, 2013 Author Report Share Posted July 31, 2013 Daily log star date: 07/31/2013 Wednesday. I have embarked on this mission today to work on the strength in my legs......Yes, today was legs and it was kind of odd since it got interrupted and I was low on time. I am usually pretty gentle to my legs as I am afeared to over do it and hurt my lower back again. So, I was real gentle on my self. Total workout time 30 minutes.... I started today with Romanian dead lifts. I don't usually do them as they tend to hurt my back so I started really light in weight. I figure I'll work up to heavier weights later. These were way too easy....20/ 46 lbs22/ 46 lbs25/ 46 lbs machine leg lifts10/45 lbs11/ 45lbs10/ 45 lbs Leg curl machine, works the back of the thigh (this was way too easy) 10/ 55 lbs10/ 55 lbs12/ 55 lbs I call these jumping lunges...basically its dumb bells in each hand, lunge then jump the front leg so that it moves about 2 inches out from starting point and then jump again so it moves about an inch in from starting point, and lastly jump to get it back to start. I do a set as 7 or 8 reps on each side then rest. Great move to work the gluteus.6/ 23 lbs (each dumbbell) this was too heavy for decent form so I went lighter.8/ 18.5 lbs (each dumb bell)8/ 18.5 lbs There you have it. I usually try for a 40 minute workout but thats ok, maybe I won't be as sore!! Quote CB3 Warrior Status Battle Log "So do all who live to see such times, but that is not for them to decide. All we have to decide is what to do with the time that is given to us." GandalfWarrior Level 3STR 9 DEX 4 STA 5 CON 5 WIS 8 CHA 9 Link to comment
Eboncat Posted July 31, 2013 Report Share Posted July 31, 2013 I had to look up Romanian deadlift - I like that you keep your knees slightly bent. I do my regular deadlifts that way - I may not lift as much, but no way am I going to risk hyperextending my knees. Those jumping lunges sound like a great workout. Keep up the good work! Quote TANSTAAFL - Heinlein Current Challenge Level 6 Ranger. Level 1 Monk. STR 11.5, DEX 5.5, STA 11, CON 14.5, WIS 15, CHA 12.5 Challenge 1 Challenge 2 Challenge 3 Challenge 4 Challenge 5 Challenge 6 Fitbit MyFitnessPal Battle Log Link to comment
CB3 Posted August 1, 2013 Author Report Share Posted August 1, 2013 Those jumping lunges are good for my derrière, I feel them today, I tell you what!?!?! Thanks, Eboncat! Quote CB3 Warrior Status Battle Log "So do all who live to see such times, but that is not for them to decide. All we have to decide is what to do with the time that is given to us." GandalfWarrior Level 3STR 9 DEX 4 STA 5 CON 5 WIS 8 CHA 9 Link to comment
CB3 Posted August 1, 2013 Author Report Share Posted August 1, 2013 Log star date 08/01/2013, Thursday: Today was chest and tri's, though my biceps were still decently sore from Tuesday I chose not to skip it or I might take more time off then necessary.I entered into the realm of weights once more.... Bench pressWarmed up with the bar which I didn't realize is 40 kilos or 88 lbsapparently I am stronger here than I thought16/ 88 lbs warm up9/ 110 lbs8/ 110 lbs8/ 110 lbs Overhead Tricep extensions (I am weaker here than I realized)I'll keep working on it....16/ 8 lbs each arm8/ 13 lbs8/13 lbs7/13 lbs, had absolute failure on my left side, I did 8 on the right Chest press on a machineI have no idea how much the machine weighs alone without weight stacked on it but I know it takes effort just by itself, there are not cables on it.I added 10 kilo's or 22 lbs to it.12/ ?10/?9/? Lastly,Tricep push downs? on a cable machine20 +/ 20lbs16/30lbs9/ 50 lbs9/ 50 lbs Quote CB3 Warrior Status Battle Log "So do all who live to see such times, but that is not for them to decide. All we have to decide is what to do with the time that is given to us." GandalfWarrior Level 3STR 9 DEX 4 STA 5 CON 5 WIS 8 CHA 9 Link to comment
Eboncat Posted August 2, 2013 Report Share Posted August 2, 2013 Great job. How long does each session take? 45min? Quote TANSTAAFL - Heinlein Current Challenge Level 6 Ranger. Level 1 Monk. STR 11.5, DEX 5.5, STA 11, CON 14.5, WIS 15, CHA 12.5 Challenge 1 Challenge 2 Challenge 3 Challenge 4 Challenge 5 Challenge 6 Fitbit MyFitnessPal Battle Log Link to comment
CB3 Posted August 2, 2013 Author Report Share Posted August 2, 2013 Yeah, I do it on my 30 minute lunch break, so anywhere from 30-45 minutes. Depends on how much I think my boss will notice (though he generally doesn't care too much) or if I have something pressing. Quote CB3 Warrior Status Battle Log "So do all who live to see such times, but that is not for them to decide. All we have to decide is what to do with the time that is given to us." GandalfWarrior Level 3STR 9 DEX 4 STA 5 CON 5 WIS 8 CHA 9 Link to comment
starbon Posted August 2, 2013 Report Share Posted August 2, 2013 woah a 110 lb bench ? you go girl ! also great work on the jumping lunges and the RDL. Methinks I really need to work out the hammies and gluteus maximus. right now they are hamsters and gluteus minimus respectively :/ lol psst...how much do you do in powercleans (total) ? Gimme something to aim at.. Quote करà¥à¤®à¤£à¤¯à¥‡à¤µà¤¾à¤§à¤¿à¤•ारसà¥à¤¤à¥‡ मा फलेषॠकदाचन।मा करà¥à¤®à¤«à¤²à¤¹à¥‡à¤¤à¥à¤°à¥à¤à¥‚रà¥à¤®à¤¾ ते सङà¥à¤—ोऽसà¥à¤¤à¥à¤µà¤•रà¥à¤®à¤£à¤¿à¥¤ 1st challenge - http://rebellion.nerdfitness.com/index.php?/topic/31073-starbon-being-disciplined/ 2nd challenge - http://rebellion.nerdfitness.com/index.php?/topic/36936-starbon-retraining-and-reinventing/ current challenge - http://rebellion.nerdfitness.com/index.php?/topic/40100-starbons-4rth-time-around-the-block/ Link to comment
CB3 Posted August 2, 2013 Author Report Share Posted August 2, 2013 Thanks...I actually had no idea that I could lift that much until I started logging this stuff this week. I also didn't think 40 kilos was that much, so DUH!! on my part I like that terminology...hamsters and gluteus minimus Last week, before this challenge I did powercleans with just the bar so roughly 88 pounds but that was on the easy side. I will do them next week as part of my leg routine and will fine tune the "regular lifting weight" on that one and you can aim at that, I guess! I think I might have to re-evaluate my goal of 100 lb clean and snatch as I thought I was using 40 lb bar, turns out its 40 Kilos, not pounds.....so I am 12 lbs away or 5 kilos which is an improvement but not as far away as I thought....or I could just leave it...... Where is your thread, there, Mr. Starbon?!?!? Quote CB3 Warrior Status Battle Log "So do all who live to see such times, but that is not for them to decide. All we have to decide is what to do with the time that is given to us." GandalfWarrior Level 3STR 9 DEX 4 STA 5 CON 5 WIS 8 CHA 9 Link to comment
CB3 Posted August 7, 2013 Author Report Share Posted August 7, 2013 Log Star date 08/07/2013 I set out to explore strange new worlds of strength in my legs.......to seek out new exercises and new civilizations and to boldly lift what I have never lifted before!! LOL! I figured I'd conquer them first this week as to heal faster as I work on my feet all weekend and detest the soreness while I am working. Lying leg curls25/ 45lbs14/ 55 lbs8/ 70 lbs8/ 70 lbs Leg Press (I think i need to up the weight just a bit as 15 reps would have been doable)25/ 100 lbs12/ 12512/12512/125 Slanted Goblet hold squat (the biggest problem with this one is that I am restricted to how much my arms can hold but doing this exercise last was killer on the legs so it felt good and hopefully was not too much on top of the other 2 exercises)25/ 23 lbs16/ 35 lbs16/ 35 lbs20/ 35 lbs Quote CB3 Warrior Status Battle Log "So do all who live to see such times, but that is not for them to decide. All we have to decide is what to do with the time that is given to us." GandalfWarrior Level 3STR 9 DEX 4 STA 5 CON 5 WIS 8 CHA 9 Link to comment
Eboncat Posted August 8, 2013 Report Share Posted August 8, 2013 So much awesomeness! I stand at work too - it is hard to do that with your hammys screaming at you. Keep up the good work! Quote TANSTAAFL - Heinlein Current Challenge Level 6 Ranger. Level 1 Monk. STR 11.5, DEX 5.5, STA 11, CON 14.5, WIS 15, CHA 12.5 Challenge 1 Challenge 2 Challenge 3 Challenge 4 Challenge 5 Challenge 6 Fitbit MyFitnessPal Battle Log Link to comment
CB3 Posted August 8, 2013 Author Report Share Posted August 8, 2013 Log Star Date 08/08/2013 Today was an exhausted workout day. I have been under a lot of personal stress at home and have not been sleeping well...... But I still managed to get my workout in with the exception of one exercise,,,oh well, I didn't have the energy for it anyway. Inverted barbell rows.Warm up Bar alone 20 kilograms or 44 pounds25/ 44 lbs10/ 30 kilos or 66 lbs9/ 66 lbs8/ 66 lbs Concentration curls8 lb warm up, 25 of these was tiring but I still managed8/ 18.5 lb8/ 18.5 lb6/ 18.5 lb Lat Pull downwarm up 25/ 40 lbs16/ 60 lbs10/ 80 lbs10/ 80 lbs Not bad for being worn out, now for a nap!! lol! Quote CB3 Warrior Status Battle Log "So do all who live to see such times, but that is not for them to decide. All we have to decide is what to do with the time that is given to us." GandalfWarrior Level 3STR 9 DEX 4 STA 5 CON 5 WIS 8 CHA 9 Link to comment
CB3 Posted August 8, 2013 Author Report Share Posted August 8, 2013 So much awesomeness! I stand at work too - it is hard to do that with your hammys screaming at you. Keep up the good work! Thank you, Eboncat <bows with pride> You humble me with your compliment! Quote CB3 Warrior Status Battle Log "So do all who live to see such times, but that is not for them to decide. All we have to decide is what to do with the time that is given to us." GandalfWarrior Level 3STR 9 DEX 4 STA 5 CON 5 WIS 8 CHA 9 Link to comment
CB3 Posted August 9, 2013 Author Report Share Posted August 9, 2013 Log Star date 08/9/2013 The question today was to work out or not to work out?I have the sinus crud and am plugged up and kind of tired. It started yesterday with a sore throat and has moved on today by settling into my sinuses... Darn virus! I vow to annihilate thee!!! And I decided to work out anyway even thought my strength is not what it should be. Something is better than nothing, right? Bench I reduced by almost halfwarm up with 20 K bar or 45 lbs / 25 reps10/ 66 lbs8/ 66 lbs7/ 66 lbs Over head tricep extensionswarm up 25/ 16 lbs16/ 18.5 lbs16/18.5 lbs8/18.5 lbs Incline Chest press20/ 13 lbs11/ 18.5 lbs8 /18.5 lbs10/ 18.5 lbs overhead cable extensions16/ 30 lbs4/ 40 lbs had to drop weight to get my full set on this one, though the way I feel its probably a good thing10/ 30 lbs12/ 30 lbs I don't feel great but I did it! I don'e feel worse though either and the is a good thing. Early to bed, I say!! Quote CB3 Warrior Status Battle Log "So do all who live to see such times, but that is not for them to decide. All we have to decide is what to do with the time that is given to us." GandalfWarrior Level 3STR 9 DEX 4 STA 5 CON 5 WIS 8 CHA 9 Link to comment
Eboncat Posted August 10, 2013 Report Share Posted August 10, 2013 Smart to drop your weights and do something anyway. Just make sure you get lots of rest so you can kick the sinus crud out. Hope you feel better soon. Quote TANSTAAFL - Heinlein Current Challenge Level 6 Ranger. Level 1 Monk. STR 11.5, DEX 5.5, STA 11, CON 14.5, WIS 15, CHA 12.5 Challenge 1 Challenge 2 Challenge 3 Challenge 4 Challenge 5 Challenge 6 Fitbit MyFitnessPal Battle Log Link to comment
CB3 Posted August 13, 2013 Author Report Share Posted August 13, 2013 Thanks, Ebontcat. I actually do feel much better and I didn't get as much rest as I would have liked. I went really light yesterday. Yesterday I forgot to log my work out so here it is in all its sad glory....Stardate 08/12/2013 Today was a bit of abs and shoulders, i try not to work them too much as I have broad ones to begin with and they get worked with any upper body workout. Abs:The Pilates 100; I have managed to do this starting with my legs at 60 and then slowly drop it down to 6 inches off the floor for the last half, wheew! what a burn!Then its 10 crunches with 13 lb kettle bell in one hand, then 10 more with it in the other hand.Stability exercises with the 13 lb kettle bell, right, middle, left hold for 5 count each position 24xObliques then Y hang with weight, again the 13 lb kettle bell, 10x each side with 4x 5 second Y holdThen lastly Crunches, 20 or less with the kettlebell extension.Repeat x2 (ouch!) but not much soreness to day. Shoulder front lifts12/18.5 lbs10/ 18.5 lbs8/ 23 lbs Shoulder dumbbell press13/ 16 lbs13/16 lbs10/ 9 lbs Oh, Honesty time.... I found out that the bar in the gym was mis labeled and that Bench that I thought was so awesome was not possible!!!Ok, I had to think about how improbably that was and found out that that bar was 20 k or 45 lbs so I did a bench with 66 lbs, not 110 lbs, which sounds much more feasible!! I did do 110 lbs trying to see how many I could get after finding this out...I got 3 reps. so not too bad but still..... Quote CB3 Warrior Status Battle Log "So do all who live to see such times, but that is not for them to decide. All we have to decide is what to do with the time that is given to us." GandalfWarrior Level 3STR 9 DEX 4 STA 5 CON 5 WIS 8 CHA 9 Link to comment
CB3 Posted August 13, 2013 Author Report Share Posted August 13, 2013 Oddly enough, I am still kind of weak, may be I am not as over the crud as I thought. It's ok, I don't feel bad at all, just a bit tired. Stardate 08/13/2013 Today's epic mission was to work legs, though I lacked the motivation (and Strength), I did prevail. Oh, yes, I did prevail!I was a little unmotivated to work out but wanted to so I did, still tired from whats left of the crud I have but overall I feel pretty good. Lying leg curls45 lb warm up x258/ 70 lbs8/ 7012/ 55 I was feeling weak through the other reps so I decided to drop some weight Hopping Lunges20/ 13 lbs in each hand20/ 1316/ 18 lbs in each hand Leg press16/ 110 lbs10/ 1258/ 12512/ 125 Oddly, I felt kind of weak with all of it today, I, like Eboncat, am wondering if I am eating enough, or it could be just what is left of the crud too. We will see how the rest of the week goes. Quote CB3 Warrior Status Battle Log "So do all who live to see such times, but that is not for them to decide. All we have to decide is what to do with the time that is given to us." GandalfWarrior Level 3STR 9 DEX 4 STA 5 CON 5 WIS 8 CHA 9 Link to comment
Eboncat Posted August 14, 2013 Report Share Posted August 14, 2013 Good for you, getting your workouts done with the crud. Sorry to hear your bench wasn't quite as impressive as you thought, but three at that weight is amazing. Keep kicking butt!Sent from my iPad using Tapatalk HD Quote TANSTAAFL - Heinlein Current Challenge Level 6 Ranger. Level 1 Monk. STR 11.5, DEX 5.5, STA 11, CON 14.5, WIS 15, CHA 12.5 Challenge 1 Challenge 2 Challenge 3 Challenge 4 Challenge 5 Challenge 6 Fitbit MyFitnessPal Battle Log Link to comment
CB3 Posted August 14, 2013 Author Report Share Posted August 14, 2013 Star date 08/14/2013 Today was meshed with little motivation to go to the gym, my fanny is sore from yesterday (good thing) I was up way too late last night working my second job (semi-good thing) and I had little energy for a workout (bad thing) With a little shove from a friend and my own reminder to go do it anyway....I went and I am glad for it. Back and bicepsCable rows 20/ 60 lbs10/ 80 lbs10/ 80 lbs8/ 80 lbs Concentrations curls9/18.5 lbs8/18.57 on left 8 on right/ 18.5 Lat pull downs12/80 lbs10/80 10/80 Barbell preacher curl8/ 45 lb bar8/ 456/ 45 I tried for 7 but it was total epic failure!! Quote CB3 Warrior Status Battle Log "So do all who live to see such times, but that is not for them to decide. All we have to decide is what to do with the time that is given to us." GandalfWarrior Level 3STR 9 DEX 4 STA 5 CON 5 WIS 8 CHA 9 Link to comment
CB3 Posted August 14, 2013 Author Report Share Posted August 14, 2013 Good for you, getting your workouts done with the crud. Sorry to hear your bench wasn't quite as impressive as you thought, but three at that weight is amazing. Keep kicking butt! Sent from my iPad using Tapatalk HDThanks and I am still going (relatively) strong!! Its kind of funny...the only butt I am kicking is my own! Quote CB3 Warrior Status Battle Log "So do all who live to see such times, but that is not for them to decide. All we have to decide is what to do with the time that is given to us." GandalfWarrior Level 3STR 9 DEX 4 STA 5 CON 5 WIS 8 CHA 9 Link to comment
CB3 Posted August 15, 2013 Author Report Share Posted August 15, 2013 Stardate 08/15/2013 Major home stress helped fuel this workout, so now I am curious if I can do just as well when I am not stressed/aggravated. I AM going to be sore tomorrow!The last of the body parts to so was chest and tri's Flieswarm up 25/8 lbs per dumbbell I could have done a lot more but I thought that would be a little warm up12/18.5 lbs/bell10/ 18.510/ 18.5 Overhead tricep press25/ 8 lb dumbbells10/ 18.5 lbs8/ 18.5 lbs8/ 18.5 lbs incline chest press16/ 18.5 lb dumbbells9/ 23 lbs10/ 23 lbs Tricep pull downs with cable machine20/ 30 lbs16/ 50 lbs12/50 lbs10/50 lbs Quote CB3 Warrior Status Battle Log "So do all who live to see such times, but that is not for them to decide. All we have to decide is what to do with the time that is given to us." GandalfWarrior Level 3STR 9 DEX 4 STA 5 CON 5 WIS 8 CHA 9 Link to comment
CB3 Posted August 20, 2013 Author Report Share Posted August 20, 2013 Stardate 08/20/2013 Today I decided to star with Back and biceps as doing them and chest and tri's one after the other like last week was killer and I don't think my workout was as effective...for my arms at least. I had little motivation for today as I am tired, this working 7+ days a week is getting to me. Regardless, I laced up my gym shoes... Inverted one armed rows25/18.5 lbs15/29 lbs15/ 29 lbs PR!!12/ 29 lbs Concentration Curls12/18.5 lbs PR!!10/18.5 lbs9/ 18.5 lbs Lat Pull Downs12/ 80 lbs PR!10/80 lbs10/80 lbs I did run out of time and shorted myself one exercise. BUT, I PR'd on all my exercises!! Woo Hoo! so I suppose its time to up the weight a bit. Quote CB3 Warrior Status Battle Log "So do all who live to see such times, but that is not for them to decide. All we have to decide is what to do with the time that is given to us." GandalfWarrior Level 3STR 9 DEX 4 STA 5 CON 5 WIS 8 CHA 9 Link to comment
CB3 Posted August 21, 2013 Author Report Share Posted August 21, 2013 Stardate 8/21/2013 Today was not too exciting with the exception of working the canoli's out of my legs and making my knees feel like jello. yay..... Anyway, ready for nap now, seriously. Is that normal? Dead squats: These are a great leg frying combo exercise. its like doing squats and deadlifts at the same time....wow, do they make me work up a sweart and burn!!!16/120 lbs10/ 140 lbs8/ 150 lbs8/150 lbs And even after that I did some Bavarian Split squates16/ 26 lbs10/ 35 lbs10/ 35 lbs8/ 35 lbs lying leg curls 10/ 60 lbs10/60 lbs8/60 lbs Quote CB3 Warrior Status Battle Log "So do all who live to see such times, but that is not for them to decide. All we have to decide is what to do with the time that is given to us." GandalfWarrior Level 3STR 9 DEX 4 STA 5 CON 5 WIS 8 CHA 9 Link to comment
Eboncat Posted August 22, 2013 Report Share Posted August 22, 2013 I badly wanted a nap after my workout today too. Great job on the PRs! You're rockin' it! Quote TANSTAAFL - Heinlein Current Challenge Level 6 Ranger. Level 1 Monk. STR 11.5, DEX 5.5, STA 11, CON 14.5, WIS 15, CHA 12.5 Challenge 1 Challenge 2 Challenge 3 Challenge 4 Challenge 5 Challenge 6 Fitbit MyFitnessPal Battle Log Link to comment
CB3 Posted August 22, 2013 Author Report Share Posted August 22, 2013 Today I was unmotivated, yet again to get my workout in...I made myself go BenchBar warm up 20/ 45 lbs10/ 66 lbs10/ 66 lbs7/ 66 lbs complete failure on try #8 Tricep dipsBody weight / 20with 13 lb kettle bell in lap12/ 13 lb10/ 13 lb12/ 13 lb Incline flies12/ 23 lbs PR!10/237/23 complete failure I am finding that lifting heavier is taking me longer and I run out of time for my last exercise. Maybe its the lack of motivation, since before I'd get the extra exercise in and now I'm just giving up after 35 minutes......who knows!?!?! Quote CB3 Warrior Status Battle Log "So do all who live to see such times, but that is not for them to decide. All we have to decide is what to do with the time that is given to us." GandalfWarrior Level 3STR 9 DEX 4 STA 5 CON 5 WIS 8 CHA 9 Link to comment
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