eedad's daily log

[Eedad]

I'm too late to get in on the last challenge so I am going to log my workouts here until the next challenge starts, sort of a mini challenge.

 

---  Edited to add:  Guess I should put up some stats and goals.  I am 5'9" = 159lbs and 14.57% bf.  My ultimate goal is 165lbs and 7% body fat. I started lifting in feb. at 182lbs and I'm guessing 28%+ body fat.  I'll post a then and now pic also.

 

----Edited again to add pic 2.28.15 to now

 

Here it goes.  I work out in the morning before work, so this was from this morning.

 

Monday: Chest, Tri's & Abs

 

Warm up - 5 mins on the treadmill

 

Incline dumbbell press - 40lb dumbbells set 1 x 12, set 2 x 12, set 3 x 10, 35lb dumbells set 4 x 10, set 5 x 10

 

Incline dumbbell flyes - 30lb dumbbells set 1 x 12, set 2 x 12, set 3 x 12, set 4 x 12

 

Dumbbell bench press - 35lb dumbbells set 1 x 10, set 2 x 10, set 3 x 10, set 4 x 10

 

Superset chest dips and diamond pushups - dips 20 pushups 20, 30 sec rest, set 2 15 and 12, 30 sec rest, set 3 12 and 12

 

Superset lying triceps press and close grip barbell bench press - set 1 lying triceps press 60lbs x 12, bench press 80lbs x 10, 30 sec rest, set 2 60lbs x 14 and 80lbs x 10, 30 sec rest, set 3 60lbs x 14 and 80lbs x 10, 30 sec rest, set 4 60lbs x 14 and 80lbs x 10

 

Triceps pushdown - rope attachment - set 1 80lbs x 14, set 2 80lbs x14, set 3 80lbs x 14

 

Seated triceps press - 1 set 25lbs x 12

 

These are done in superset, no rest between exercises and 30 sec rest between sets

 

set 1 - bottoms up 25, weighted crunches 25lbs x 50, decline reverse crunch - 25, seated barbell twist 60lbs x 50

set 2 - bottoms up 25, weighted crunches 25lbs x 50, decline reverse crunch - 25, seated barbell twist 60lbs x 50

set 3 - bottoms up 22, weighted crunches 25lbs x 45, decline reverse crunch - 23, seated barbell twist 60lbs x 47

set 4 - bottoms up 19, weighted crunches 25lbs x 43, decline reverse crunch - 20, seated barbell twist 60lbs x 43

 

This was my Monday morning, started around 4:03am, ended a little after 5:30am.  Tomorrow is back, biceps, and calves.

[Nedwin]

WTF, that is an epic before/after for the amount of time!

[Eedad]

Thanks, just finished the morning workout, I'll post it up after work. It takes to much time to type now. Honestly losing the weight wasn't the hardest part (when you stop drinking 2-3 20oz Dr. Peppers or a red bull and 2-3 beers before bed almost everyday, and stop having McDonalds for lunch). The hardest for me was\still is mental. November will be three years sincei had back surgery, and its always in the back of my mind I will hirt it again. It was an excuse for so long(I hurt it two years before surgery) that mentally its the biggest challenge. I've been 5-6% bf before when I played soccer, I know what it takes, now it's trusting myself not to hurt myself again. I have to be more in tune with how things feel, and stretching helps (and still needs improved). That's one of the things that brought me here. I actually did some yoga last night following signing up for the nf yoga emails.

My families been great to, my six almost seven year old can fly the flag, I want to be able to do it again, having a six year old that can do things that took year hears to do is very motivating lol.

[Winwaloeus]

Very impressive and inspiring! 👌 keep up the fight Eedad!

Envoyé de mon RAINBOW en utilisant Tapatalk

[Eedad]

Tuesday am workout

 

Back, Biceps, calves

 

5 min warmup on the treadmill

 

Pullups 4 sets; 8,8,7,6

 

Lying T-Bar Row 125lbs x, 125lbs x 15, 125lbs x 15

 

Close-Grip Front Lat Pulldown; 80lbs x12, 80lbs x 12, 80lbs x 12

 

One-arm dumbbell row; 55lbs x 12, 55lbs x 12, 55lbs x 12

 

Straight-arm pulldown; 80lbs x 15, 80lbs x 15, 80lbs x 15, 80lbs x 15, 80lbs x 15

 

EZ-Bar curl; 60lbs x 14, 60lbs x 14, 60lbs x 12, 60lbs x 10

 

Incline dumbbell curl; 30lbs x 10, 30lbs x 10, 30lbs x10, 30lbs x 10

 

Spider crl and hammer curl superset; no rest between the exercises 30secs between sets; 60lbs x 10 and 25lbs x 8, rest 30 secs 60lbs x 8 and 25lbs x 6

 

Standing calf raises 155lbs x 20, 155lbs x 20, 155lbs x 20, 155lbs x 20

 

Seated calf raises 100lbs x 15, 100lbs x 15, 100lbs x 15, 100lbs x 15

 

Started at 4:08am and ended just after 5:15am.

 

I think I will keep this log going until the next challenge.  Tomorrow is my "active rest day" usually do a bit of cardio or some light lifting.  Thanks everyone for looking.

[Eedad]

Thanks, though I feel like I'm leaving a lot of progress behind.  Especially since its summer, and I enjoy ice cream lol.

[Eedad]

Wednesday am workout

 

Today is a "active rest day" so everything was light and easy today

 

Barbell squat - set 1 65lbs x 8, set 2 65lbs x 8, set 3 65lbs x 8

 

Barbell bench press - set 1 100lbs x 10, set 2 100lbs x 10, set 3 100lbs x 10

 

Bent over barbell row - set 1 75lbs x 10, set 2 75lbs x 10, set 3 75lbs x 10

 

Dumbbell shoulder press - set 1 25lbs x 10, set 2 25lbs x 10, set 3 25lbs x 10

 

Leg extensions - set 1 75lbs x 12, set 2 75lbs x 12

 

Lying leg curl - set 1 50lbs x 12, set 2 50lbs x 12

 

Barbell curl -set 1 60lbs x 12, set 2 60lbs x 12

 

Side lateral raise - set 1 10lbs x 12, set 2 10lbs x 12

 

Treadmill -15 mins

 

Did some good stretching/yoga after.  I think I may go check out a local rock gym after my son finishes his homework.

[Brovatar Korra]

Daaaaaaaaamn

Sent from my iPhone using Tapatalk

[Eedad]

Thursday am workout

 

Thursday is legs and abs.  Leg day is awesome, that is until I need to come up from the basement for my shower before work lol. 

 

5 min treadmill to warm up

 

Stiff legged barbell deadlift - set 1 100lbs x 10, set 2 100lbs x 10, set 3 100lbs x 10, set 4 100lbs x 10

 

Standing leg curl - set 1 100lbs x 12, set 2 100lbs x 12, set 3 100lbs x 12

 

Seated leg curl - set 1 125lbs x 12, set 2 125lbs x 12, set 3 125lbs x 12, set 4 125lbs x 12, set 5 125lbs x 12

 

Front barbell squat - set 1 80lbs x 15, set 2 80lbs x 15, set 3 80lbs x 15, set 4 80lbs x 15

 

Leg press - set 1 150lbs x 12, set 2 150lbs x 12, set 3 150lbs x 12

 

Leg extensions - set 1 75lbs x 15, set 2 75lbs x 15, set 3 75lbs x 15

 

Next is all supersets, no rest between exercises, 30 secs between sets

 

Set1 - bottoms up - 25; weighted crunches 50lbs x 50; decline reverse crunch - 35; seated barbell twist 75lbs x 50

Set2 - bottoms up - 22; weighted crunches 50lbs x 46; decline reverse crunch - 32; seated barbell twist 75lbs x 46

Set3 - bottoms up - 20; weighted crunches 50lbs x 42; decline reverse crunch - 29; seated barbell twist 75lbs x 42

Set4 - bottoms up - 18; weighted crunches 50lbs x 37; decline reverse crunch - 24; seated barbell twist 75lbs x 39

 

I felt really good today, even though I was really dragging to get out of bed.  I stopped by the local rock gym yesterday and looked around, took my son, its pretty awesome.  I think we may go spend the day there on Sunday.  I was able to do 4 rungs on the salmon ladder today.  That's the most consecutive I've been able to do since I built it, it get's a little scary the higher you go lol, no water to land in here.  Thinks that it for now, tomorrow is shoulders.

[Eedad]

Fridays am workout......

 

Shoulders and calves

 

Treadmill 5 mins to get blood flowing

 

Dumbbell shoulder press - set 1 30lbs x 14, set 2 30lbs x 14, set 3 30lbs x 14

 

Side lateral raise - set 1 10lbs x 12, set 2 10lbs x 12, set 3 10lbs x 12

 

Reverse Flyes - set 1 40lbs x 14, set 2 40lbs x 14, set 3 40lbs x 14, set 4 40lbs x 14, set 5 40lbs x 14

 

Superset standing front barbell raise over head and upright barbell row, no rest between exercises 30secs between sets

Set 1 - 35lbs x 14 and 65lbs x 14, set 2 35lbs x 14 and 65lbs x 14, set 3 35lbs x 14 and 65lbs x 14

 

Barbell shrug - set 1 155lbs x 13, set 2 155lbs x 12, set 3 155lbs x 12, set 4 155lbs x 12, set 5 155lbs x 12

 

Standing calf raises - set 1 155lbs x 20, set 2 155lbs x 20, set 3 155lbs x 20, set 4 155lbs x 20

 

Seated calf raise - set 1 100lbs x 15, set 2 100lbs x 15,set 3 100lbs x 15, set 4 100lbs x 15

 

Did four sets of 4 rungs on the salmon ladder yesterday and some yoga in the evening.  Thanks for looking  

[Eedad]

Taking today off lifting, did some yoga/stretching this morning. I have class I'm the afternoon, nothing like a four hour statistics course to break up the day. My plans after class are to put up a grip strength wall in my garage. Actually two, one set for "adult" height a d one set at "kid" height. After our visit to the rock gym the kids have been asking for one, so it seems like a good family project. This will also fill one of my goals for adding an extra obstacle to the training.

[Eedad]

Took it easy again today. Just did 30 mins on the treadmill and 4 sets of chin ups 8x8x7x6 and four sets of pull ups 6x6x6x5. Also did 4 sets of the salmon ladder of 4rungs and 3 rungs on the last set. Going to visit gma for a bit and if the rain holds off I plan on going long boarding for a bit later on.

[Eedad]

Monday - Chest, Tri's, and abs

 

5 mins treadmill to warm up

 

Incline dumbbell press 40lb dumbbells - set 1 x12, set 2 x12, set 3 x 12, set 4 x 12, set 5 x 10

 

Incline dumbbell flyes 30lb dumbbells - set 1 x 12, set 2 x 12, set 3 x 12, set 4 x 12

 

Dumbbell bench press 35lb dumbbells - set 1 x 12, set 2 x12, set 3 x 12, set 4 x 12

 

Superset dips and diamond pushups

 

set 1 - 20 dips, 10 pushups

set 2 -17 dips, 8 pushups

set 3 - 15 dips, 6 pushups

 

Superset lying triceps press and close grip bench press

set 1 - lying triceps press 60lbs x 12, bench 75lbs x 12

set 2 60lbs x 14, bench 75lbs x 12

set 3 60lbs x 14, bench 75lbs x 10

set 4 60lbs x 14, bench 75lbs x 10

 

Triceps pushdown - rope attachment

 

set 1 80lbs x 16, set 2 80lbs x 16, set 3 80lbs x 16

 

seated triceps press set 1 30lbs x 12

 

Abs all superset, no rest, 30 secs between sets

 

bottoms up x20, weighted crunches 50lbs x 45, decline reverse crunch 30, seated barbell twist 70lbs x 43

bottoms up x18, weighted crunches 50lbs x 43, decline reverse crunch 27, seated barbell twist 70lbs x 43

bottoms up x16, weighted crunches 50lbs x 38, decline reverse crunch 24, seated barbell twist 70lbs x 37

bottoms up x13, weighted crunches 50lbs x 33, decline reverse crunch 20, seated barbell twist 70lbs x 34

 

I also did some stretching/yoga this morning and plan on more this evening.  I've decided to build myself a boulder wall in the basement, should be a fun project that leads to a lot of family time.  I'm also going to build a lot of holds myself.  I will be sure to post pics as it progresses.  I do have a question, why can I not copy and paste a reply?  My workouts don't change, just the weight and reps.  It would be nice to just copy and paste and change the weight/reps.

[Eedad]

Today biceps, back, and calves.

5 min warm up on treadmill

Pullups four sets 8,8,7,6

Lying t bar row 130lbs x 15 reps - 3 sets

Close grip front lat pulldown 80 lbs x 12 reps - 3 sets

One arm dumbbell row 55lbs x 12 reps - 3 sets

Straight arm pulldown 80 lbs x 15 reps - 5 sets

Ez bar curl 65lbs x 14 reps - 3 sets, 65lbs x 10 reps - 1 set

Incline dumbbell curls - 30lb dumbbells - 10 reps each arm - 4 sets

Superset spider curl and hammer curl 65lbs x 10 reps and 30lb dumbbells x 5 reps. Set 2 65lbs x 8 reps and 30lb dumbbells x 4 reps

Run the rack bicep isolation curls. Pick a weight start there and move down in weight. Curl till failure for each weight. One set each arm. 35lbs x 5 rps, 30lbs x 6 reps, 25lbs x 7 reps, 20 lbs x 7 reps, 10lbs x 15 reps, 3.3lbs x 20 reps

Standing calf raises 155lbs x 20 reps - 4 sets

Seated calf raise 100lbs x 15 reps - 4 sets.

Was a good workout today, everything is pretty sore.

Started making molds for my rock wall project. Had fun picking rocks at the beach to use with my kids today. Hopefully I'll get the first set of molds done by the weekend and can start pouring the holds over the weekend.

[Eedad]

Light day today, going to take it easy tomorrow or skip legs (I know) doing some training for work and need to get there even earlier than normal.

Barbell squats 65 lbs x 8reps - 3sets

Barbell bench press 85lbs x 10reps - 3 sets

Bent over barbell row 65lbs x 10reps - 3 sets

Dumbbell shoulder press 25lb dumbbells - 3 sets x 10 reps

Leg extensions 75lbs x 12 reps - 2 sets

Lying leg curls 50lbs x 12 reps - 2 sets

Barbell curls 65lbs x 12 reps - 2 sets

Side lateral raise 10lbs x 10 reps - 2 sets

Thanks for looking. I might have to get up early bc next week is supposed to be a deload week.

[Lilith]

Wow you're a beast with all the lifting you do! And that before/after photo is very impressive indeed! Also, I can understand that hurting your back makes you scared of it happening to you again... But just don't ever take training too fast then, slow and steady wins the race And always keep your form as perfect as you can manage! 

 

So for the upcoming challenge, which should be soon, you have already thought about which guild you're going to and your exact goals? Warriors would be an amazing fit for you I think! 

[Eedad]

I'm leaning towards the assassins as my current main goal is to reduce body fat and increase my flexibility. I'm getting into bouldering/climbing and need to improve there. I also want to work on my core more, and it seems like the activities I participate in seem in line with the assassins. I'll never get on anw without improving those areas lol.

[Lilith]

Oooh increasing flexibility! I'm also working on that! And so cool you're getting into bouldering/climbing. What is your experience so far and how long have you been doing it? I'm a climber (though taking a break because life) and many fellow assassins are climbers too! I have to say assassins generally are a very enthusiastic bunch. I'm biased of course because I am and always will be an assassin <3 

 

And it's a good thing to choose the guild according to what needs the most work. If you still do weightlifting, but you know you don't need a lot of motivation to continue on that routine and you're settled there, it's a very good choice to not join a guild based on what you don't need specific work on. 

 

You will fit right in! You can already say hi in the assassin general chat, they would love to hear from you.  

 

I'm sure you'll improve all those things if you work at it btw <3 

 

And just because you're new I feel obliged to say, it is not strange to change guilds for a new challenge. Perfectly fine to go with the assassins for a round, then go over to druids, then warriors. Doesn't matter at all! 

[Eedad]

I am very new to actually using an indoor wall, just used to free climb in the woods. I'm actually building a small boulder wall in my basement. Construction should start this weekend. I am making (trying) to make some molds to make my own handholds as well. Pics to come. This will complement the salmon ladder and rope climb I built in the back yard last month. I look forward to getting in on the next challenge, seems like it should be fun.

[Eedad]

Legs today

5 min treadmill to warmup

Stiff legged barbell deadlift - 115lbs x 12 reps - 4 sets

Standing leg curls - 100lbs x 10 reps - 3 sets

Seated leg curl - 125lbs x 12 reps - 5 sets

Front barbell squats - 80lbs x 10 reps - 4 sets

Leg press - 150lbs x 10 reps - 3 sets

Leg extensions - 75lbs x 15 reps - 15 reps - 3 sets

Abs - worked them good today

Set 1 bottoms up 25, weighted crunches 50lbs x 60 reps, reverse crunch 45 reps, seated barbell twist 70lbs x 80 reps

Set 2 bottoms up 23, weighted crunches 50 lbs x 58 reps, reverse crunch 42, seated barbell twist 70lbs x 80

Set 3 bottoms up 22, weighted crunches 50lbs x 55 reps, reverse crunch 42, seated barbell twist 70lbs x 78 reps

Set 4 bottoms up 21, weighted crunches 50lbs x 54 reps, reverse crunch 40, seated barbell twist 70lbs x 75 reps

I am really proud of this one, for the simple fact that I did it. I really wanted to skip this morning, then once I got started, it turned into a great workout.

[Eedad]

Shoulders and calf's today

5 mins treadmill warmup

Dumbbell shoulder press - 35lb dumbbells x 12 - 3 sets

Side lateral raise - 10lb dumbbells x 12 - 3 sets

Reverse flys 35 lb dumbbells x 14 - 5 sets

Standing front barbell overhead raise and upright barbell row superset 41lbs x 10 and 65 lbs x 10 - 3 sets

Barbell shrug - 170lbs x 12 - 5 sets - this is a new high for me and felt like I could of handled 20 more lbs.

Standing calf raises - 170lbs x 15 - 4 sets

Seated calf raises - 100 lbs x 15 - 3 sets

[Eedad]

In anticipation for the next challenge one area I want to work on is my planking and cardio, so did a baseline today. I did a 30 min treadmill session, then timed my planks, I'm going to go in the same order for the challenge, no rest in between and try to improve my times, at least double in the 6 week challenge.

Here's the times:

Left side plank - 1 min 7 secs

Right side plank - 1 min 16 secs

Standard flat plank - 1 min 2 secs

After that I did a focused ab session

Side oblique crunches - 25 each side

Crunches - 100

V ups - 15

Air bike - 50

Lying jumping jacks (no idea the real name) 25

Lying criss crosses - 25

Russian twists - 25

Pelvic thrusts - 25(my wife found this ammsing lol)

Then did 15 mins of stretching

These are the things I want to do in my challenge, increase core strength, increase cardio time, increase flexibility, so I thought this would be a good baseline.

[Lilith]

Yeah a very nice baseline, and it's great because you can see how much you've improved over the challenge! You are quite even sided with the planks, hardly any difference in holding time! 

[Eedad]

I was a little disappointed with the times, I haven't been doing many but was up to 1min 45ish secs at one point. I think my goal will be to hit 2 mins by the end of the challenge, seems reasonable yet difficult at the same time. I'm really looking forward to starting.

[Lilith]

I'm really looking forward to the new challenges aswell! Even though I'm not partaking, I love sharing in the excitement and reading the amazing new challenges everyone came up with! Best times!