Fitness Logs

FLogs are a way to motivate yourself and others by sharing your health and fitness progress with the community. You may use the links on the right to limit the FLogs which are displayed.
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  • KBELL - Program Minimum Week One/Day Three

    Start: 7:21am Finish: 8:17am Warm Up: ten minutes Squats/Halos/Pumps Practice: twelve minutes Cleans/Presses/Snatches Man Makers: 35 pound bell - single hand swings/jump rope and walk Thoughts: Boy, what a difference firing the lats mak...
    by: yadmit on: 2009/12/31

  • Today is the day

    Today starts the new year for me in terms of working out and diet.
    by: 7707mutt on: 2009/12/30

  • KBELL Program Minimum - Day Two/Week One

    Start: 7:15am Finish: 8:05am Warm Up: ten minutes squats/halos/pump Practice: Eleven minutes cleans/presses/snatches Get Ups: Five minutes alternating hands each rep using a 35lb bell. Thoughts: I did 14 minutes of stretching and foam r...
    by: yadmit on: 2009/12/29

  • Starting to post again

    Leg day started with Dl cause rack was filled with dorks. warm up-135x8 225x5 275x5 315x5 365x5 405x5 425x4 Squats 135x5 185x5 225x5 275x5 315x1 365x1 385x1 Volume work leg press-2 platesx15 3x12 4x10 Leg ext 5 sets working to 195x10 SL...
    by: 7707mutt on: 2009/12/29

  • KBELL Program Mininum - Day One/Week One

    Start: 7:25am Finish: 8:25am Warm Up: Nine minutes of Squats/Halos/Pumps Nine minutes of 'practicing' cleans/presses/snatches Man Maker: Twelve minutes total - alternating 30 second swing with 60 seconds of jump rope. Thoughts: I f...
    by: yadmit on: 2009/12/28

  • Assessment Day

    Almost seven months since my last assessment, figure right before Christmas is as good a time as any get it done again. June 2nd, 2009: Weight: 187lbs Thigh: 52cm Chest: 103cm Calf: 34cm Abs: 88cm Lean Mass: 155.27lbs Fat Mass: 31.73lb...
    by: yadmit on: 2009/12/21

  • Week Six/Day Four

    Start: 7:09am Finish: 8:26am Warm Up: 5:00 min cycle Squat: 85x2x12/85x20 -- Rom. DL: 115x2x12/115x20 -- Bulgarian Split Squats: BWx12/20x2x12 -- SL RDL: 55x3x12 (each leg) -- Standing Calf Raises: 60x20/75x20/75x15 -- Windmills:...
    by: yadmit on: 2009/12/18

  • Week Six/Day Three

    Start: 7:12am Finish: 8:19am Warm Up: KB 4:30 UH BO BB Row: 95x3x12 -- Straight Arm Pulldown: 90x3x12 -- BP: 115x3x12 -- Incline DB Fly: 25x3x12 -- BO Lat Raise: 8x3x12 Lat Raise: 12x3x12 -- Dips: 110x3x12 Incline DB Curls: 20x1...
    by: yadmit on: 2009/12/17

  • Week Six/Day Two

    Start: 7:15am Finish: 8:30am Warm Up: 5:00 min cycle Squat: 155x5x6 -- Romanian DL: 175x5x6 -- BB Lunge: 65x3x12/side -- Seated Calf Raises: 70x3x20 Ab Coaster: 20/20lbsx20 Windmill: 35x2x5/side Thoughts: I did eleven minutes...
    by: yadmit on: 2009/12/15

  • Week Six/Day One

    Start: 7:1am Finish: 8:17am Warm Up: KB - 4:20 Bent Over Row (OH Grip): 120x5x6 -- Chins (BW minus 90=108): 8/8/8 -- Bench Press: 140x5x6 -- Chest Dips (BW minus 80=118): 118x2x10/118x8 -- Neutral Grip Shoulder Press: 25x3x10 -- ...
    by: yadmit on: 2009/12/14

  • A journey of a thousand miles begins with a single step. Just laced up my walking shoes.

    Food: cereal 2 hot dogs salad ham sandwich w/ dressing cookies Work out: Ran 45 minutes Water: 1/2 liter
    by: kekhowe on: 2009/12/11

  • Week Five/Day Four

    Start: 7:10am Finish: 8:21am Warm Up: 5:00 min cycle Squat: 85x2x12/85x20 -- Rom. DL: 105x2x12/105x20 -- Bulgarian Split Squats: BWx12/12/12 (ouch - see below) -- SL RDL: 55x3x12 (each leg) -- Standing Calf Raises: 60x3x20 Thou...
    by: yadmit on: 2009/12/11

  • Week Five/Day Three

    Start: 7:12am Finish: 8:13am Warm Up: KB 4:20 UH BO BB Row: 90x3x12 -- Straight Arm Pulldown: 80x2x12/85x12 -- BP: 115x2x12/115x11 (so close to 12) -- Incline DB Fly: 25x3x12 -- BO Lat Raise: 5x3x12 Lat Raise: 10x3x12 -- Dips: ...
    by: yadmit on: 2009/12/10

  • Week Five/Day Two

    Start: 7:10am Finish: 8:24am Warm Up: 5:00 min cycle Squat: 145x4x6/155x6 -- Romanian DL: 175x5x6 -- BB Lunge: 65x3x12/side -- Seated Calf Raises: 65x3x20 -- HKR: 15/10 Swiss Ball Crunch: 15/10 Bicycle Crunch: 15/10 Thoughts:...
    by: yadmit on: 2009/12/08

  • Week Five/Day One

    Start: 7:12am Finish: 8:10am Warm Up: KB Bent Over Row (OH Grip): 115x2x6/120x3x6 -- Chins (BW minus 100=98): 8/8/8 -- Bench Press: 135x4x6/140x6 -- Chest Dips (BW minus 110=88): 88x2x10/98x10 -- Neutral Grip Shoulder Press: 25x3...
    by: yadmit on: 2009/12/07

  • Week Four/Day Two

    Start: 7:08am Finish: 8:25am Warm Up: 5:00 min cycle Squat: 145x5x6 -- Romanian DL: 135x6/145x6/155x6/165x6/1 75x6 -- BB Lunge: 65x3x12/side -- Seated Calf Raises: 65x3x20 -- HKR: 15/10 Swiss Ball Crunch: 15/10 Bicycle Crunch: 1...
    by: yadmit on: 2009/12/02

  • Week Four/Day One

    Start: 7:02am Finish: 8:07am Warm Up: 4:20 KB Bent Over Row (OH Grip): 115x5x6 -- Chins (BW minus 100=97): 8/8/8 -- Bench Press: 135x5x6 -- Chest Dips (BW minus 110=88): 10/10/10 -- Neutral Grip Shoulder Press: 25x10/25x9/25x7 -...
    by: yadmit on: 2009/11/30

  • Week Two/Day Four

    Start: 7:10am Finish: 8:19am Warm Up: 5:00 min cycle Squat: 85x2x12/85x20 -- Rom. DL: 85x2x12/85x20 -- Bulgarian Split Squats: BWx12/12/12 -- SL RDL (2 KBs): 35x3x12 (each leg) -- Standing Calf Raises: 60x3x20 (had a brief rest on...
    by: yadmit on: 2009/11/27

  • Week Three/Day Three

    Start: 7:09am Finish: 8:12am Warm Up: KB 4:15 UH BO BB Row: 75x2x12/80x12 -- Straight Arm Pulldown: 60x12/70x2x12 -- BP: 105x2x12/115x9 -- Incline DB Fly: 15x12/20x2x12 -- BO Lat Raise: 5x12/8x9/8x8 Lat Raise: 10x3x12 -- Dips: ...
    by: yadmit on: 2009/11/26

  • Week Three/Day Two

    Start: 7:09am Finish: 8:20am Warm Up: 5:00 min cycle Squat: 125x3x6/135x6/145x6 -- Romanian DL: 125x2x6/103x2x6/135x6 -- BB Lunge: 65x3x12/side -- Seated Calf Raises: 55x3x20 -- Windmill: 35x3x5/side Thoughts: I did 12:30 minutes...
    by: yadmit on: 2009/11/24

  • Week Three/Day One

    Start: 7:09am Finish: 8:12am Warm Up: 4:20 KB Bent Over Row (OH Grip): 95x2x6/105x6/115x2x6 -- Chins (BW minus 100=98): 6/8/8 -- Bench Press: 135x5x6 -- Chest Dips (BW minus 110=88): 10/10/10 -- Neutral Grip Shoulder Press: 20x3x10...
    by: yadmit on: 2009/11/23

  • Week Two/Day Four

    Start: 7:04am Finish: 8:24am Warm Up: 5:00 min cycle Squat: 85x2x12/85x20 -- Rom. DL: 85x2x12/85x20 -- Bulgarian Split Squats: BWx12/12/12 -- SL RDL (2 KBs): 35x3x12 (each leg) -- Standing Calf Raises: 60x2x20/60x1x15 -- Windmills...
    by: yadmit on: 2009/11/20

  • Week Two/Day Three

    Start: 7:07am Finish: 8:12am Warm Up: KB 4:20 UH BO BB Row: 75x3x12 -- Straight Arm Pulldown: 40x12/40x12/60x12 -- BP: 95x1x12/105x2x12 -- Incline DB Fly: 12x2x12/15x1x112 -- BO Lat Raise: 3x12/5x2x12 Lat Raise: 10x3x12 -- Dips:...
    by: yadmit on: 2009/11/19

  • Week Two/Day Two

    Start: 7:10am Finish: 8:23am Warm Up: 5:00 min cycle Squat: 115x3x6/125x2x6 -- Romanian DL: 95x6/115x2x6/135x6 -- BB Lunge: 45x2x12/55x1x12/side -- Seated Calf Raises: 45x3x20 -- Hanging Knee Raises:15/10 Swiss Ball Crunches: 12/12...
    by: yadmit on: 2009/11/17

  • Week Two/Day One

    Start: 7:12am Finish: 8:12am Warm Up: 4:20 KB Bent Over Row (OH Grip): 85x3x6/95x2x6 -- Chins (BW minus 100=99): 8/6/6 -- Bench Press: 135x3x6/135x1x5/135x1x4 -- Chest Dips (BW minus 110=89): 10/10/8 -- Neutral Grip Shoulder Press:...
    by: yadmit on: 2009/11/16

  • Week One/Day Four

    Start: 7:09am Finish: 8:27am Warm Up: 5:00 min cycle Squat: 65x12/85x12/85x20 -- Rom. DL: 85x2x12/85x20 -- Bulgarian Split Squats: BWx8/12/12 -- SL RDL (2 KBs): 35x3x8 (each leg) -- Standing Calf Raises: 45x20/60x2x20 -- Russian...
    by: yadmit on: 2009/11/13

  • Week One/Day Three

    Start: 7:12am Finish: 8:11am Warm Up: KB 4:20 UH BO BB Row: 65x12/70x2x12 -- Straight Arm Pulldown: 40x12/50x12/65x12 -- BP: 95x3x12 -- Incline DB Fly: 10x3x12 (up this) - I did the last set with a neutral grip. I think I prefer that....
    by: yadmit on: 2009/11/12

  • Week One/Day Two

    Start: 7:05am Finish: 8:15am Warm Up: 5:00 min cycle Squat: 95x3x6/115x2x6 -- Romanian DL: 95x5x6 -- BB Lunge: 40x3x12/side -- Seated Calf Raises: 45x3x20 -- Hanging Knee Raises:10/10 Swiss Ball Crunches: 12/12 Bicycle Crunches:...
    by: yadmit on: 2009/11/10

  • Week One/Day One

    Start: 7:14am Finish: 8:12am Warm Up: 4:20 KB Bent Over Row (OH Grip): 75x5x6 -- Chins (BW-197): 6/4/3 -- Bench Press: 115x3x6/115x2x4 -- Chest Dips: 127x7/107x7/97x7 -- Neutral Grip Shoulder Press: 15x3x10 -- Tricep Pushdowns: 2...
    by: yadmit on: 2009/11/09

  • Full Body

    Start: 7:12am Finish: 8:21am Warm Up: 4:30 KB Chins: BW(197)7/4/4/3/3 --- Front Squats: 75x5x12 --- BB Flat Bench: 65x5x12 Rower: Resistance: 10 Distance: 2000m Time: 9:20.9 Cals: 114 HR: 156bpm Thoughts: I did 17:30 of stret...
    by: yadmit on: 2009/11/06
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