Aikijits - Daily Battle log

[aikijits]

Day 82 - Sunday Chest & Triceps

Dumbbell presses 4 sets 10@45#, 10@50#, 10@55#, 10@50# (alternated with dips)
Dips 4 sets 10 no weight (aternated with dumbell presses)
Tricep Skull Crushers 4 sets 10@55#
Tricep overhead rope extensions 4 sets 10@45#, 10@50#, 10@50#, 10@50#
15 minutes on the stair stepper to wrap things up

 

Day 83 - Monday Back & Biceps

 

Lat Seated Rows - 4 sets (10@90#/10@90#/10@#90#/10@90#)
Lat Pull Dows - 4 Sets (10@90#/10@90#/10@90#/10@90#)
Barbell curls - 4 sets (10/10/10/10) - 45 lbs.
Dumbell curls - 4 sets (6@25# & 6@15# / 6@25# & 6@15# / 6@25# & 6@15# / 6@25# & 6@15#)
15 minutes on the stair stepper to wrap things up.

 

Day 84 - Tuesday Legs

5 minutes on the elliptical to warm up
Leg extension - 4 sets (10@95#/10@110#/10@125#/10@125#) Alternating with Standing Calf Raises
Standing Calf Raises - 4 sets (10@120#) Alternating with Leg Extensions
Lying Leg Curls - 4 sets (10@85#/10@90#/10@95#/10@90#)
Leg presses 7 sets (10@140#/10@180#/10@230#/10@270#/6@320#/6@230#/6@180#)
Hack Squats - 4 sets (10@140#/10@180#/6@230#/6@180#)
30 minutes on the stair stepper to wrap things up.

 

Day 85 - No workout today. It's Christmas.

 

-AJ

[aikijits]

Day 86 - Thursday - Abs

 

Normally I look forward to destroying my abs. Today, not so much. Maybe because it's the day after Christmas.

 

Ab crunches decline bench - 25# dumbell 4 sets 10 (alternating with Russian twists)
Russian Twists on decline bench - 25# dumbell 5 sets 10 (alternating with ab crunches)
Roman Chair Oblique Crunch - 5 sets 12 using a 25# dumbell (alternating with seated leg tucks)
Seated Leg Tucks - 5 sets 15
Hanging Leg raise (from pull up bar, legs extended parallel to the floor) - 4 sets 10 (concentration to allow myself not to swing)
37 minutes on the stair stepper to wrap things up.

 

I just realized that I forgot to do a couple of exercises...I'll get them next time.

 

-AJ

[aikijits]

Day 87 - Chest & Triceps

Dumbbell presses 4 sets 10@45#, 10@50#, 10@55#, 10@55# (alternated with tricep kickbacks)
Tricep Kickbacks - 4 sets 10@20# (alternating with dumbbell presses)
Tricep Skull Crushers 4 sets 10@50#
Tricep rope extensions 5 sets 10@50#, 6@50# & 6@40#, 6@50# & 6@40#, 6@50# & 6@40#, 6@50# & 6@40#
Pectoral flys 4 sets 10@80#
Dips 4 sets 8 no weight (alternated with dumbell presses)
35 minutes on the stair stepper to wrap things up

 

I was having a great time today. I probably could've done another 15 minutes on the stair stepper, but I was getting hungry.

 

Back & Biceps tomorrow!

 

-AJ

[aikijits]

Day 88 - Back & Biceps

Lat Seated rows - 4 sets (10@90#/10@105#/8@105#/10@90#)
Narrow Grip Pull ups (assisted) - 4 sets of 8
Barbell curls - 4 sets (10@40#)
Iso Front Rows - 4 sets (6@140#/6@140#/6@140#/6@140#/) New machine for me...
Seated shrugs - 4 sets (10@140#)
Dumbell curls - 4 sets (6@30# & 6@20#/6@30# & 6@20#/6@30# & 6@20#/6@30# & 6@20#/)
Dumbell shrugs - 3 sets (10@45#/10@50#/10@50#) - I'll be adding weight.
35 minutes on the stair stepper to wrap things up.

 

Tomorrow, I'm back to work at the office and given that it's the holidays, things should be slow (famous last words). So I should have ample time to work on my legs!

 

-AJ

[aikijits]

Day 89 - Sunday - Legs

Only 2 others in the fitness center at work today - I thought for sure that everyone would be watching football.

 

No messing around as I only had an hour to get "there and back."

Leg Extensions - 4 sets (10@100#/10@115#/10@130#/10@130#) - alternating sets with seated leg curls
Seated Leg Curls - 4 sets (10@100#/10@115#/10@130#/10#130#) - alternating sets with leg extensions
Seated Calf Raises - 4 sets (10@100#) (alternating sets with leg presses)
Leg Presses - 5 sets (10@160#/10@175#/10@190#/10@205#/10@205#) (alternating sets with seated calf raises)
Squats - 5 sets (10@95#/10@115#/10@135#/8@155#/6@155#)
12 minutes on the stair stepper to finish things off.

Tomorrow I have abs.

-AJ

[aikijits]

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

[aikijits]

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

[aikijits]

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

[aikijits]

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

[aikijits]

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

[aikijits]

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

[aikijits]

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

[aikijits]

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

[aikijits]

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

[aikijits]

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
 

[aikijits]

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

[aikijits]

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

[aikijits]

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

[aikijits]

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

[aikijits]

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

[aikijits]

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

[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