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Copo's Battle Log


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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

CoPo

Level 2 Amazon Ranger

 

STR 2 | DEX 1 | STA 1 | CON 3 | WIS 1 | CHA 2

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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

 

Squats

5 @ 35lbs, 3 @ 25lbs

8 @ 20lbs

8@ 20lbs

 

Bench Press

8 @ 25lbs

8 @ 25lbs

8 @ 25lbs

 

Push Ups

10

10

8

 

Step Ups

20 @ 50lbs

20 @ 50lbs

20 @ 50lbs

 

Plank

30 sec

30 sec

30 sec

 

March 5th, 2014

 

Dead Lifts

8 @ 60lbs

8 @ 60lbs

8 @ 70lbs

 

Push Press

8 @ 20lbs

8 @ 20lbs

8 @ 25lbs

 

Walking Lunges

20 @ 40lbs

20 @ 40lbs

20 @ 50lbs

 

Chin Ups

3

3

2

 

Knee Tucks (I didn't keep track of straight legs or bent knees this round)

10

10

10

 

March 8th, 2014

 

Squats

8 @ 15lbs

8 @ 15lbs

8 @ 15lbs

 

Bench Press

8 @ 30lbs

8 @ 30 lbs

8 @ 30lbs

 

Push Ups

10

10

11

 

Step Ups

20 @ 60lbs

20 @ 60lbs

20 @ 60lbs

 

Plank

30 sec

45 sec

60 sec

 

March 9th, 2014

 

Dead Lifts

8 @ 70lbs

8 @ 70lbs

8 @ 70lbs

 

Push Press

8 @ 25lbs

8 @ 25lbs

8 @ 25lbs

 

Walking Lunges

20 @ 50lbs

15 @ 50lbs, 5 @ 40lbs

20 @ 40lbs

 

Chin Ups

3

5 (negative)

5 (negative)

 

Knee Tucks

5 bent, 5 straight

2 bent, 8 straight

10 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!

CoPo

Level 2 Amazon Ranger

 

STR 2 | DEX 1 | STA 1 | CON 3 | WIS 1 | CHA 2

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March 12th, 2014


 


Squats*


8 @ 20lbs (+5lbs)


8 @ 20lbs (+5lbs)


8 @ 20lbs (+5lbs)


 


Bench Press


8 @ 35lbs (+5lbs)


8 @ 35lbs (+5lbs)


8 @ 30lbs (same as last workout)


 


Push Ups


10


10


10


 


Step Ups


20 @ 65lbs (+5lbs)


20 @ 65lbs (+5lbs)


20 @ 60lbs (same as last workout)


 


Plank


45 sec


60 sec


60 sec 


(+ 30 sec)


 


Cycle Sprints (Tabata)


30 sec warm up, medium pace


20 sec sprint then 10 sec rest x8


30 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!

CoPo

Level 2 Amazon Ranger

 

STR 2 | DEX 1 | STA 1 | CON 3 | WIS 1 | CHA 2

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March 13th, 2014

 

Romanian Dead Lift

8 @ 70lbs

8 @ 70lbs

8 @ 70lbs

(same as last workout)

 

Push Press

8 @ 25lbs

8 @ 25lbs

8 @ 25lbs

(Same as last workout)

 

Walking Lunges

8 @ 50lbs

8 @ 50lbs (+5lbs for 5 reps)

8 @ 50lbs (+5lbs)

 

Chin Ups

4.5 (+1.5)

3, 2 negative (+3)

3 negative (Basically chin ups with a jumping start then slow descent)

 

Knee Tucks

10

10

10 (Tucked)

(These are much harder when actually hanging, not on a dip/pull up machine...)

 

Cycle Sprints

30 sec warm up

20 sec sprint/10 sec rest x 8

CoPo

Level 2 Amazon Ranger

 

STR 2 | DEX 1 | STA 1 | CON 3 | WIS 1 | CHA 2

Link to comment

...

*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.

Barbarian of the Battle Logs

Battle Log

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