Fitness Logs

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  • Body comp and arms

    Down a pound and down 2% bodyfat from the last comp!!!!!! YEAH! workout felt good today, strng - carbs last night :) warm-up not included BB curls 50X12, 55x12, 60X8, 60X6 Alt DB curls 1st two sets I went up the rack, last set dropped....
    by: asimmer on: 2008/10/11

  • Week Six - Day Three

    Start: 7:20am Finish: 8:37am Warm Up: Burps 6/6/6 Squat: 60x8/120x5/140x4/155x3/17 0x1/185x3 BP: 45x8/90x6/105x4/120x3/130 x1/140x3x3 BO Row: 40x8/80x6/90x4/100x3/110x 1/120x3x3 --- SS: Burpees: 5x10 Medicine Ball Slams: 11lbsx10x5 ...
    by: yadmit on: 2008/10/10

  • Legs

    Leg day with Brian...fun fun fun... Leg ext 120X12, 140X12 DROP 160X8 140X8 120x8 I just realized we didn't do wallsits inbetween..how did I manage to get away with that? SS Leg press 360X12, 450X10 dropset 540X8 450X8 360X8 270X8 shawn...
    by: asimmer on: 2008/10/10

  • Body Comp Day

    I had this done with a new trainer at the gym, so there may be some discrepancies as the measuring was done by a different person than the last two times. The first numbers are from November 21st, 2007 and the second (in brackets) are from Ju...
    by: yadmit on: 2008/10/09

  • kudos, cardio and shoulders

    Got compliments from gym manager yesterday..that kept me on track, lol. Went home and ate my asparagus and chicken... last night I did another 45 minutes of cardio, 25 minutes elliptical hills and 20 min upright bike. Brian decided that since I do...
    by: asimmer on: 2008/10/09

  • Tues-Back and Arms

    Chins 4 sets 5, 4, 4, 3 BOR 135x15 155x10 175x10 185x10 205x10 Iso-lateral row-2-platesx 15(wide grip), 2plates +25 x 10 3platesx12 (narrow grip) Here is where the daycare staff came and said Bam Bam my middle son was puky so I took all the bo...
    by: 7707mutt on: 2008/10/09

  • Sunday Chest and SH

    Flat bench 135x10 155x10 175x10 185x10 205x5 Incline 135x10 155x10 175x8 Dcline-135x10 155x10 185x10 Incline Flye 3015 40x12 45x10 Sh press (standing) 95x15 105x12 115x10 Arnold Presses 30x15 35x10 40x10 Laterals side 20x12 25x10 30x10 Rear...
    by: 7707mutt on: 2008/10/09

  • Back/hammies

    warm-ups 3 sets assisted wide grip pullups 12, 10, 10 SS - no rest til last sets Wg pulldown 100X10, 10 , drop 100X10 80X10 60X10 lat pressdown 60X12, 70x10, 10 SS NG cable row 110X10, 10, drop 110X10 90X10 70X10 1 arm db row 3 sets 45...
    by: asimmer on: 2008/10/07

  • Tuesday 7th October....

    Knee was very sore when first stretched. Kept it pretty light on my knees. Only did 5 minutes of walking on the treadmill.
    by: jason.willison on: 2008/10/06

  • Chest/calves

    warm-ups not included... SS push ups 20, 12, 10 flat/10 incline Incline db press 30x12, 50X7, drop 50X8 40X4 30X8 20X10 SS flat db press 40X12 50X9 drop 50X8 40X5 30X6 lol pec dec flye 100X12, 100X9 drop 100X10 80X8 60X8 SS seated ca...
    by: asimmer on: 2008/10/06

  • Week Six - Day One

    Start: 7:12am Finish: 8:27am Warm Up: Burpees 5x3 with thirty seconds rest between Squat: 55x8/105x6/120x4/135x3/150x1/160x3x3 Bench: 55x8/105x6/120x4/135x3/150x1/160x3 Row: 45x8/90x5/100x4/115x3/125x3/135x3 --- SS: Burpees: 1...
    by: yadmit on: 2008/10/06

  • Vertical Upper - High Reps

    Vertical Upper - High Reps Warm ups not included UHG Chins * 15 full range then 5 negs, 12 full range then 5 negs Military Press * 95x20, 95x20 Lat Pull Down ** 100x20, 100x20 Dips ** 20, 20 Lat Raise ** 15'sx20 Rear Fly **...
    by: [Former member] on: 2008/10/05

  • Week Five - Day Three

    Start: 8:14am Finish: 9:20am Warm Up: Twelve burpees Squat: 55x8/110x5/130x5/145x4/155x3/170x3 Bench: 45x8/85x5/100x4/110x3/130x3x3 Row: 35x8/75x5/85x4/95x3/110x3x3 SS: Burpees: 10x5 Ball Slams (5kg): 10x5 Thoughts: Foll...
    by: yadmit on: 2008/10/04

  • Arms

    Weighed in today :) down a pound :) someone had the calipers, so no body comp, so we will do that next weekend. Last night - 45 minutes cardio 15 treadmill/15 upright bike/15 elliptical This morning: Arms warm-up weight not included. A goo...
    by: asimmer on: 2008/10/04

  • Shoulders

    Same as usual..Brian killed my shoulders..at the end of working shoulders he looks at me and says "we are going to drop the traps work for a few weeks" lol. guess my traps are looking a bit football playerish. :)
    by: asimmer on: 2008/10/02

  • Cardio only

    Went for a bike ride, approximately 15 miles ;)
    by: asimmer on: 2008/10/01

  • Week Five - Day Two

    Start: 7:12am Finish: 8:54am Warm Up: twelve burpees Squat: 45x8/85x5/100x4/110x3/130x5x5 DL: 135x10/230x5x5 Press: 45x10/90x5x5 Chins: 182x5x5 Burpees: 10/10/10/10/7 Thoughts: My weight this morning was 180.4. I fo...
    by: yadmit on: 2008/10/01

  • Update

    Body weight is 240 and I want it at 220 so here goes twenty lbs this winter!!!!
    by: 7707mutt on: 2008/10/01

  • Back and arms

    Chins 5, 5, 4, 4, 3 BOR 135x12 155x12 175x10 205x8 225x6 Pull downs-135x10 150x10 165x10 BB Curls 45x12 65x10 95x10 EZ curl bar-Barx15 20x12 40x10 60x10 DB Curls-30x12 40x10 45x10 Incline curls-25x10 30x10 Dips 2, 3, 4, 7, 7, Kickback...
    by: 7707mutt on: 2008/10/01

  • Horizontal Upper

    Horizontal Upper Warm ups not included Bench * 185x5, 225x3, 245x2, 275x1, 295x1, 205x15, 185x12 T-Row * 135x5, 160x3, 190x2, 215x3, 240x2, 180x15, 180x12 Incline D.B. Bench (Weight Each Hand) ** 85'sx12, 85'sx10 Seated Row ** 1...
    by: [Former member] on: 2008/09/30

  • Light back/hammies

    Still sore, but not as bad. Massage helped..I am curious to see if working the muscles will make it any worse or better... Didn't do cardio yesterday bc of the pain and fatigue...I am going to do cardio today no matter what. SS NG cable row 6...
    by: asimmer on: 2008/09/30

  • Week Five - Day One

    Start: 7:14am Finish: 8:27am Warm Up: twelve burpees Squat: 50x8/110x5/115x4/130x3/150x3x3 Bench: 50x8/100x5/115x5/130x4/140x3/150x3 Row: 40x8/85x5/95x5/105x5/115x5/125x5 ------ SS: Burps:10x3 Medicine Ball Wall Throw: 8lbsx10...
    by: yadmit on: 2008/09/29

  • I did get in two more workouts....

    For a total of 3 for last week. Plan to get 3 a week and will add in cardio 2x for starters. ALso I am going to be cooking meals (fish, chicken veggies etc) and all that in the next week or so. Here are the Highlights: Made it in three times l...
    by: 7707mutt on: 2008/09/29

  • Light chest

    Woke up in pain, all my joints and muscle hurt...probably hormonal. decided to do a light workout just to get blood into the muscles and ease the stoiffness. didn't work calves because they are screaming from the HIIT on the stairs saturday, lol. ...
    by: asimmer on: 2008/09/29

  • none

    30 minutes on parallelette bars. extra L sit reps ring chin and pull up and neutral grip pull up 3 reps of each 15 second hold at top handstand work
    by: Mr_Geezer on: 2015/03/20

  • Saturday & Sunday

    SATURDAY - Vertical Upper Warm ups not included Military Press * 135x8, 135x8, 135x10, 155x8 (2 sets behind neck, 2 in front) Weighted Chins UHG * Bdy+25x8, Bdy+35x6, Bdy+45x4 (Bdy+45x4/Bdyx8) Dips ** 15, 15, 15 Lat Pull Down **...
    by: [Former member] on: 2008/09/28

  • HIIT the hard way :)

    Finally tackled the stairs I have been thinking about doing HIIT on for a while now. The stairs are at the dog park, and it is 86 big steps to the top of the hill. I have been thinking for a while it would be a good challenge to sprint up the stai...
    by: asimmer on: 2008/09/27

  • Burps

    They continue.. 55 done.
    by: yadmit on: 2008/09/27

  • Arms

    Just went in and worked. BB curls 35X12, 45X12, 55X10, 10, 65X6, 6 got sloppy Seated Alt DB curls 25'sX10, 25'sX10 dropset 30'sX4 20'sX6 15'sX8 10'sX12 Incline db curls...someone was using the 15's the entire time....12.5'sX12, 20'sX8, dr...
    by: asimmer on: 2008/09/27

  • Week Four - Day Three

    Start: 7:15am Finish: 8:30am Warm Up: Twelve Burpees Squat: 60x8/120x5/140x5/155x5/170x5/185x5 Bench: 45x8/90x5/105x4/120x3/140x5x5 Row: 40x8/80x5/90x4/100x3/120x5x5 Burps: (rest of 'em) 10/10/6/6/10 Thoughts: Eight minute...
    by: yadmit on: 2008/09/26
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