copo Posted March 14, 2014 Report Share Posted March 14, 2014 Hey everyone! Thanks for checking out my battle log! Ultimately my goal is to get my Body Fat % down to 10%. Right now I am doing a dumbbell work out 4 times a week. I'll put in my reps/sets here and possibly include some notes. Please, if you have any questions/comments/suggestions PLEASE post them! I would LOVE feedback! Thanks again for checking this out!-Copo Quote CoPo Level 2 Amazon Ranger STR 2 | DEX 1 | STA 1 | CON 3 | WIS 1 | CHA 2 Link to comment
copo Posted March 14, 2014 Author Report Share Posted March 14, 2014 To get things started I'll include my workouts from the past week and a half. So here goes: So for my first post here, I will post my work outs from last week. It was my first week of doing the Dumbbell Division Rank 2 work outs. March 4th, 2014 Squats5 @ 35lbs, 3 @ 25lbs8 @ 20lbs8@ 20lbs Bench Press8 @ 25lbs8 @ 25lbs8 @ 25lbs Push Ups10108 Step Ups20 @ 50lbs20 @ 50lbs20 @ 50lbs Plank30 sec30 sec30 sec March 5th, 2014 Dead Lifts8 @ 60lbs8 @ 60lbs8 @ 70lbs Push Press8 @ 20lbs8 @ 20lbs8 @ 25lbs Walking Lunges20 @ 40lbs20 @ 40lbs20 @ 50lbs Chin Ups332 Knee Tucks (I didn't keep track of straight legs or bent knees this round)101010 March 8th, 2014 Squats8 @ 15lbs8 @ 15lbs8 @ 15lbs Bench Press8 @ 30lbs8 @ 30 lbs8 @ 30lbs Push Ups101011 Step Ups20 @ 60lbs20 @ 60lbs20 @ 60lbs Plank30 sec45 sec60 sec March 9th, 2014 Dead Lifts8 @ 70lbs8 @ 70lbs8 @ 70lbs Push Press8 @ 25lbs8 @ 25lbs8 @ 25lbs Walking Lunges20 @ 50lbs15 @ 50lbs, 5 @ 40lbs20 @ 40lbs Chin Ups35 (negative)5 (negative) Knee Tucks5 bent, 5 straight2 bent, 8 straight10 straight I'm still kinda figuring out the proper weight I should be working with, that's why It's been kind of up and down. Thank you for reading! Again, if you have any suggestions please let me know! Quote CoPo Level 2 Amazon Ranger STR 2 | DEX 1 | STA 1 | CON 3 | WIS 1 | CHA 2 Link to comment
copo Posted March 14, 2014 Author Report Share Posted March 14, 2014 March 12th, 2014 Squats*8 @ 20lbs (+5lbs)8 @ 20lbs (+5lbs)8 @ 20lbs (+5lbs) Bench Press8 @ 35lbs (+5lbs)8 @ 35lbs (+5lbs)8 @ 30lbs (same as last workout) Push Ups101010 Step Ups20 @ 65lbs (+5lbs)20 @ 65lbs (+5lbs)20 @ 60lbs (same as last workout) Plank45 sec60 sec60 sec (+ 30 sec) Cycle Sprints (Tabata)30 sec warm up, medium pace20 sec sprint then 10 sec rest x830 sec cool down *I have a question about Goblet Squats. Does anyone ever feel it in their lower back? This is the main reason I've been fluctuating with weights. I don't know if it's a problem with form, or if it's normal to feel a bit in the lower back due to stabilization or something? Thank you! Quote CoPo Level 2 Amazon Ranger STR 2 | DEX 1 | STA 1 | CON 3 | WIS 1 | CHA 2 Link to comment
copo Posted March 14, 2014 Author Report Share Posted March 14, 2014 March 13th, 2014 Romanian Dead Lift8 @ 70lbs8 @ 70lbs8 @ 70lbs(same as last workout) Push Press8 @ 25lbs8 @ 25lbs8 @ 25lbs(Same as last workout) Walking Lunges8 @ 50lbs8 @ 50lbs (+5lbs for 5 reps)8 @ 50lbs (+5lbs) Chin Ups4.5 (+1.5)3, 2 negative (+3)3 negative (Basically chin ups with a jumping start then slow descent) Knee Tucks101010 (Tucked)(These are much harder when actually hanging, not on a dip/pull up machine...) Cycle Sprints30 sec warm up20 sec sprint/10 sec rest x 8 Quote CoPo Level 2 Amazon Ranger STR 2 | DEX 1 | STA 1 | CON 3 | WIS 1 | CHA 2 Link to comment
The Most Loathed Posted March 14, 2014 Report Share Posted March 14, 2014 ...*I have a question about Goblet Squats. Does anyone ever feel it in their lower back? This is the main reason I've been fluctuating with weights. I don't know if it's a problem with form, or if it's normal to feel a bit in the lower back due to stabilization or something? Thank you! When are you feeling in your lower back? At the bottom each rep or the top half of the movement in the second half of your set? The former is due to stretching due to the depth at which most people goblet squat relative to any other squat they do. If this is the case, decrease the range of motion if the feeling bugs you. The feeling usually clears up after a few thousand reps. The latter tends to suggest that either your hips are back and shoulders forward (butt up) so your back is doing some extra support. The fix is either to pay close attention to your form, keeping your back as upright as possible. This can be helped by taking the first few reps to go as deep as comfortable and pressing your elbows out into the insides of your knees. hope that is at least a little helpful. Quote You can't spell Slaughter without laughter Link to comment
copo Posted March 14, 2014 Author Report Share Posted March 14, 2014 Thank you! I'll make those adjustments next time I do squats! Quote CoPo Level 2 Amazon Ranger STR 2 | DEX 1 | STA 1 | CON 3 | WIS 1 | CHA 2 Link to comment
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