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07/30/2013


Goal 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 then


12 reps/ 40 lbs


9 reps/ 60 lbs


8 reps/ 60 lbs


 


Lat Pulldowns: 20 reps/ 40 lbs


20 reps/ 60 lbs


8 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/ 8


16/ 13


16/ 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.


10/13


10/13


 8/13


 


Single arm inverted Rows (each side) I am thinking that 23 lbs is a good starting point here as well


16/ 18.5


16/18.5


9/ 23


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." Gandalf

Warrior Level 3

STR 9 DEX 4 STA 5 CON 5 WIS 8 CHA 9

 

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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 lbs

22/ 46 lbs

25/ 46 lbs

 

machine leg lifts

10/45 lbs

11/ 45lbs

10/ 45 lbs

 

Leg curl machine, works the back of the thigh (this was way too easy) 

10/ 55 lbs

10/ 55 lbs

12/ 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!!  :nevreness:

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." Gandalf

Warrior Level 3

STR 9 DEX 4 STA 5 CON 5 WIS 8 CHA 9

 

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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!

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

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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 press

Warmed up with the bar which I didn't realize is 40 kilos or 88 lbs

apparently I am stronger here than I thought

16/ 88 lbs warm up

9/ 110 lbs

8/ 110 lbs

8/ 110 lbs

 

Overhead Tricep extensions (I am weaker here than I realized)

I'll keep working on it....

16/ 8 lbs each arm

8/ 13 lbs

8/13 lbs

7/13 lbs, had absolute failure on my left side, I did 8 on the right

 

Chest press on a machine

I 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 machine

20 +/ 20lbs

16/30lbs

9/ 50 lbs

9/ 50 lbs

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." Gandalf

Warrior Level 3

STR 9 DEX 4 STA 5 CON 5 WIS 8 CHA 9

 

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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.

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." Gandalf

Warrior Level 3

STR 9 DEX 4 STA 5 CON 5 WIS 8 CHA 9

 

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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.. 

करà¥à¤®à¤£à¤¯à¥‡à¤µà¤¾à¤§à¤¿à¤•à¤¾à¤°à¤¸à¥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¤•à¤°à¥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/

 

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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  :loyal:

 

I like that terminology...hamsters and gluteus minimus  :highly_amused:

 

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?!?!?

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." Gandalf

Warrior Level 3

STR 9 DEX 4 STA 5 CON 5 WIS 8 CHA 9

 

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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 curls

25/ 45lbs

14/ 55 lbs

8/ 70 lbs

8/ 70 lbs

 

Leg Press (I think i need to up the weight just a bit as 15 reps would have been doable)

25/ 100 lbs

12/ 125

12/125

12/125

 

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 lbs

16/ 35 lbs

16/ 35  lbs

20/ 35 lbs

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." Gandalf

Warrior Level 3

STR 9 DEX 4 STA 5 CON 5 WIS 8 CHA 9

 

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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 pounds

25/ 44 lbs

10/ 30 kilos or 66 lbs

9/ 66 lbs

8/ 66 lbs

 

Concentration curls

8 lb warm up, 25 of these was tiring but I still managed

8/ 18.5 lb

8/ 18.5 lb

6/ 18.5 lb

 

Lat Pull down

warm up 25/ 40 lbs

16/ 60 lbs

10/ 80 lbs

10/ 80 lbs

 

Not bad for being worn out, now for a nap!! lol!

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." Gandalf

Warrior Level 3

STR 9 DEX 4 STA 5 CON 5 WIS 8 CHA 9

 

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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>  :peaceful:  You humble me with your compliment! 

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." Gandalf

Warrior Level 3

STR 9 DEX 4 STA 5 CON 5 WIS 8 CHA 9

 

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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 half

warm up with 20 K bar or 45 lbs / 25 reps

10/ 66 lbs

8/ 66 lbs

7/ 66 lbs

 

Over head tricep extensions

warm up 25/ 16 lbs

16/ 18.5 lbs

16/18.5 lbs

8/18.5 lbs

 

Incline Chest press

20/ 13 lbs

11/ 18.5 lbs

8 /18.5 lbs

10/ 18.5 lbs

 

overhead cable extensions

16/ 30 lbs

4/ 40 lbs had to drop weight to get my full set on this one, though the way I feel its probably a good thing

10/ 30 lbs

12/ 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!!

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." Gandalf

Warrior Level 3

STR 9 DEX 4 STA 5 CON 5 WIS 8 CHA 9

 

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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.

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

 

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Thanks, Ebontcat. I actually do feel much better and I didn't get as much rest as I would have liked.  :playful: 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 24x

Obliques then Y hang with weight, again the 13 lb kettle bell,  10x each side with 4x 5 second Y hold

Then lastly Crunches, 20 or less with the kettlebell extension.

Repeat x2  (ouch!) but not much soreness to day.

 

Shoulder front lifts

12/18.5 lbs

10/ 18.5 lbs

8/ 23 lbs

 

Shoulder dumbbell press

13/ 16 lbs

13/16 lbs

10/ 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.....

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." Gandalf

Warrior Level 3

STR 9 DEX 4 STA 5 CON 5 WIS 8 CHA 9

 

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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 curls

45 lb warm up x25

8/ 70 lbs

8/ 70

12/ 55 I was feeling weak through the other reps so I decided to drop some weight

 

Hopping Lunges

20/ 13 lbs in each hand

20/ 13

16/ 18 lbs in each hand

 

Leg press

16/ 110 lbs

10/ 125

8/ 125

12/ 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.  :joyous:

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." Gandalf

Warrior Level 3

STR 9 DEX 4 STA 5 CON 5 WIS 8 CHA 9

 

Link to post

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

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

 

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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 biceps

Cable rows 

20/ 60 lbs

10/ 80 lbs

10/ 80 lbs

8/ 80 lbs

 

Concentrations curls

9/18.5 lbs

8/18.5

7 on left 8 on right/ 18.5

 

Lat pull downs

12/80 lbs

10/80 

10/80

 

Barbell preacher curl

8/ 45 lb bar

8/ 45

6/ 45 I tried for 7 but it was total epic failure!!  

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." Gandalf

Warrior Level 3

STR 9 DEX 4 STA 5 CON 5 WIS 8 CHA 9

 

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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

Thanks and I am still going (relatively) strong!! Its kind of funny...the only butt I am kicking is my own!  :loyal:

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." Gandalf

Warrior Level 3

STR 9 DEX 4 STA 5 CON 5 WIS 8 CHA 9

 

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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

 

Flies

warm up 25/8 lbs per dumbbell I could have done a lot more but I thought that would be a little warm up

12/18.5 lbs/bell

10/ 18.5

10/ 18.5

 

Overhead tricep press

25/ 8 lb dumbbells

10/ 18.5 lbs

8/ 18.5 lbs

8/ 18.5 lbs

 

incline chest press

16/ 18.5 lb dumbbells

9/ 23 lbs

10/ 23 lbs

 

Tricep pull downs with cable machine

20/ 30 lbs

16/ 50 lbs

12/50 lbs

10/50 lbs

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." Gandalf

Warrior Level 3

STR 9 DEX 4 STA 5 CON 5 WIS 8 CHA 9

 

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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.  :playful:

 

Regardless, I laced up my gym shoes...

 

Inverted one armed rows

25/18.5 lbs

15/29 lbs

15/ 29 lbs PR!!

12/ 29 lbs    

 

Concentration Curls

12/18.5 lbs  PR!!

10/18.5 lbs

9/ 18.5 lbs

 

Lat Pull Downs

12/ 80 lbs  PR!

10/80 lbs

10/80 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.

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." Gandalf

Warrior Level 3

STR 9 DEX 4 STA 5 CON 5 WIS 8 CHA 9

 

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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 lbs

10/ 140 lbs

8/ 150 lbs

8/150 lbs

 

And even after that I did some Bavarian Split squates

16/ 26 lbs

10/ 35 lbs

10/ 35 lbs

8/ 35 lbs

 

lying leg curls

 10/ 60 lbs

10/60 lbs

8/60 lbs

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." Gandalf

Warrior Level 3

STR 9 DEX 4 STA 5 CON 5 WIS 8 CHA 9

 

Link to post

Today I was unmotivated, yet again to get my workout in...I made myself go

 

Bench

Bar warm up 20/ 45 lbs

10/ 66 lbs

10/ 66 lbs

7/ 66 lbs complete failure on try #8 

 

Tricep dips

Body weight / 20

with 13 lb kettle bell in lap

12/ 13 lb

10/ 13 lb

12/ 13 lb

 

Incline flies

12/ 23 lbs PR!

10/23

7/23 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!?!?!

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." Gandalf

Warrior Level 3

STR 9 DEX 4 STA 5 CON 5 WIS 8 CHA 9

 

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