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Stardate 8/23/2013

 

With more energy then I have had all week I squeezed in a quick ab and calf workout this afternoon. Though, I suppose quick is relative as it was 25 + minutes....

 

Hanging leg raises (I can't get this with my legs straight but I did manage knees to elbows kind of thing and I realized that it works your back as well)

Set 1:16 front

12 each side

Set 2: 12 front

10 each side

Set 3: 10 front

8 each side  (OMG the burn!!)

 

Plank Rows; These are harder to do than I thought but I will work on it and they will get better, my form was terrible the second set.

1 minute plank with rubber band rows switching arms 1/2 way through 

Set 2: was 45 seconds

 

One arm decline KB sit ups

Set 1: 20/13 lbs

Set 2: 20/ 13 lbs

Set 3: 20/ 13 lbs....really had to push for the last 5 but I did get them.  My form suffered on the last 10 but who's counting!!!

 

Calf raises, I held a KB in the same hand as the side I was workign and then switched sides, the reps are per side not total.

25/ 13 lbs

20/ 18 lbs

16/ 23 lbs

 

Pilates leg raises (its like doing the hundred but I use an 8 lb weight in each hand)

100 count cycle.

 

I realized today that I need to work my abs more but that will come in time as I know they are getting worked with my other exercises.

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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Great job on the Flies PR!  And on starting the workout when unmotivated.   I'm glad your energy is coming back.  That ab workout looks killer!

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 Ebon....I thought it wasn't much of a workout after, I wasn't sore at all.....untill the next day.  Yowsa!!! My abs were so sore....

We have been so busy at work I hope I get my workout in today!!  I'll find the time.

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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Alright, I finally have time to log my last 2 workouts! 

 

So Friday the 30th, I did circuits

 

Using a 45 lb barbell; the circuit goes like this:

Clean and snatch

chest press

military press

3 squats

military press

3 bicep curls

Repeat 6 times

 

Break 2 minutes

then 5 times

rest

4 times

rest

3 times, 2, 1.....

 

By the last circuit, it was actually my shoulders that were screaming! 

 

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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And then there was yesterday: chest and Tri's

 

Flies

20x/ 13 dumbells

12x/ 18.5

10x 18.5

9x 18.5

 

Tricep kick backs

20x 13 lb each side

10/18 lb

10/18 lb

 

Incline flies

16/18.5 lbs

12/ 18.5

10/18.5

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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ok, and lastly, my workout for today

 

Wonderous legs today!

 

Leg press

20/100

18/ 125

16/ 135

12/145 PR!!

I could have done more reps but I didn't want to over do it so I am thinking that maybe starting with 145 lbs as a warm up and working up from there

 

Lying leg curl

20/45 lb

15/70 lb

12/ 70

10/70 PR! for reps. I suppose its time to up the weight on this one too.

 

Jumping lunges

16/ 18 lb dumbells in each hand

10/ 23 lbs

 

I think that I am going to have to graph my progress to really look at my improvements but I feel like I am making progress suddenly this last week or two. So rock on! :D

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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No workout yesterday, My beautiful daughter had a cross country meet so I left work early in leu of lunch and subsequently, my workout.

 

But Today, today, was a different story!

 

Back and bi's 

 

Lat pull down

20/60 lbs

15/80 lbs

8/100 lbs PR!!

7/ 100 lbs 

 

Concentration Curls

10/18.5 lbs

7/ 18.5 lbs

12/ 18.5 lbs

I did these in between my one armed rows, the last set shows what I can do if I give them adequate rest, I think I really should be taking a bit more time with these. Or I could do them first whilst my muscles are still fresh. Either way I think I can go up to 23 lb dumbbells

 

One armed rows

I read on a fitness site that in order to more isolate the back muscles, you can sightly turn the hip up on the side you are working on about a inch higher than the other side and then lift.  It does make a difference but I think it would have been a good idea to have upped the poundage here.

20/ 18.5

14/23 lbs

15/23 lbs

14/23 lbs

 

I also have tuned into the fact that I should probably so the smaller lifts first. Like the bicep curls and rows first, then the heavy lat pull down, seems to be more efficient, i think...granted who really knows it could just be my wonky sleep schedule (or lack there of ).

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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Congrats on the PR!!  W00t!

 

I've found it makes a big difference what order I do the exercises in too.  It's interesting to play around with it and see what differences it makes.

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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CBthreeee where are theeee ? can't find your challenge thread :( ...

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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Todays workout:

Benchpress: 44 lbs x 20, 77 x 10, 77 x 9, 77 x 8 1/2 (ha ha, yeah I got a half) 2997.5 lbs totall!!

Skull Crushers: 18 x 20, 26 x 12, 26 x 15.....1062 lbs!

Inverted Flies: 60 x 10, 60 x 8, 60 x 8 ...... 1560 lbs! 

 

Total weight moved 5619.5 lbs.  wow.

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..talk about aristotle saying give me a lever and i'll move the world..you seem to be doing just dandy with a barbel :)

 

awesome job !

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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Good job!  It looks so impressive added up, doesn't it!

 

woah..talk about aristotle saying give me a lever and i'll move the world..you seem to be doing just dandy with a barbel :)

 

awesome job !

 

I feel like I am moving the world and it is motivating me to move even more, kind of scary!! I never thought I'd be the body builder type but I seem to be moving that direction......not sure about that but it feels good!

 

Thanks you two for the Kudos! :D

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

I did decide to repeat more of the same exercises so I can compare stats and improvements readily.  I will probably do this for a while, until I get bored that is.

 

Todays work out:

Squats : 44 lbs x 20, 88 x 15, 88 x 15, 100 x 10 PR! (I probably could have done a few more, I just didn't want to be too sore) 4520 lbs!

 

lying leg curls: 70 x 10, 80 x 8, 80 x 8 ( I went kind of light here, again trying not to over do it) 1980 lbs.

 

Deadlifts:  88 x 10, 88 x 10, 100 x 10 ALL 3 PR!! 2760!

 

Overall: 9260!! wow. almost 5 tons......

 

It is totally crazy when you look at it that way!' :o  B)

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

i am speechless :o:o:o:o

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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Thank you, Eboncat and Starbon!! I don't know that it is impressive but I am very pleased so far....I am pushing myself harder than I have in along time. And your kudos help so much! :tranquillity:

 

Back and Bi's (4248.5 lbs overall)

 

One Arm rows (1201 lbs)

20 x 18.5

15 x 29

12 x 33

 

Bicep curls (647.5 lbs)

12x 18.5

12 x 18.5

12 x 18.5 R 11 x 18.5 L

 

Lat Pull down (2400 lbs)

10 x 80

10 x 80

10 x 80

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

It's a good thing that this is a Battle Log since the beginning of today's workout was kind of a battle. I was very tired when I went to work out until I was thoroughly warmed up. Those first few reps were a struggle, kind of crazy...

 

Anyway, chest and tri's (3939 lbs over all)

 

Incline flies (overall weight moved; 647.5/dumbbell or 1295 total)

18.5 x 15

18.5 x 10

18.5 x 10

 

Skull Crushers (1192 lbs!)

18 x 20

26 x 16

26 x 16

 

Flies (since I ran out of time to bench  :grumpy: ) (726/ dumbbell or 1452 lbs!)

18.5 x 15

23 x 10

23 x 9 + 1/2

 

It really blows me away to see it total like that and I am sure I'll think so for a while!  :D 

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

Sweet! Almost 2 tons, all upper body. You rock!

Sent from my iPhone using Tapatalk 2, that's why the short posts.

Thanks Eboncat, you beautiful woman, you!!!

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's work out was legs. I did short myself one exercise but I kind of ran out of time....

 

Squats; I really thought I could do more then 10 reps but didn't for fear of lowering myself onto the toilette seat tomorrow, or hurting my back...mostly its the latter. (total weight moved 5060!!!) wow.

88 x 20 warm up 

110 x 10

110 x 10

110 x 10 PR!

 

Deadlifts; again I thought I could have done more reps or more weight or something but didn't want to "push it" too much.

(Total weight 3700 lbs) not as impressive but I did super set them since my time limit was low.

100 x 15

110 x 10

110 x 10 PR!

 

Total weightage moved 8760!  and that is with no leg curls, so not bad!  :glee:

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 job on making consistent gains CB3 ! its always better to err on the side of caution and not end up like me :P

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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I really had little energy for this workout though it came out beautifully. :) I think, anyway.

 

Lat Pulldown (4200 lbs)

60 x 20

100 x 10

100 x 10

100 x 10 PR! ( the last one was difficult here so I think I'll stay here till its easy)

 

Bicep curls (888 each side; 1776 total)

18.5 x 12 R and 18.5 x 15 L 

18.5 x 12 

18.5 x 9 

Its odd how was so much stronger my left arm was to start with and my right the second set was a struggle but I managed it.

 

One Arm Rows ( 1020 each side; 2040 total)

23 x 20 

33 x 12 

33 x 8 (I had to rush through this set other wise I think I would have pushed 10 to 12 reps, though in hindsight I probably could have pushed the extra few minutes.) :playful:

 

8016 total poundage!

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 did legs and I am finding that I am running out of time, I need to find an extra 10 minutes or so. Then I could get my third set of exercises in. I really think I could lift more weight if I had more time or maybe I should with less reps. Oh well, something is better than nothing. Total weight moved 9790 lbs (ok I guess that is more than something) :)

 

Deadlifts (5830 lbs total)

88 x 20 

110 x 15 

121 x 10 

121 x 10 PR 

 

Squats  (3960 lbs total) 

88 x 20

110 x 10

110 x 10

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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