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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  • Monday 1/21/08...Leg Day & Cardio

    Today was a great day. I had a co-worker start up with me two weeks ago...it feels so good helping people out and she is really a trooper and enjoying it. Well she told her mom how much she enjoys the workouts and motivation she has with me that...
    by: Ravenbeauty on: 2008/01/21

  • Friday..1/19/08..Chest, Biceps & ABS

    Machine Incline Presses 20x20, 15x30, 12x30, 10x40 DB Flat Bench Presses 16x20, 14x20, 12x30, 10x35 Standing Barbell Curls 15x15, 12x15,11x20, 10x20 Reverse Barbell Curls 15x15, 12x15,11x15, 10x20 Crunches 15xBW, 15xBW, 15xBW Leg Raises 15xBW...
    by: Ravenbeauty on: 2008/01/21

  • DE Lower

    Did a leg workout at home, funny how the bare basics of equipment makes for a intense workout. Squats-barx10 135x10 185x10 225x5 245x5 275x4 295x3 225x10 SLDL 135x10 155x10 185x10 205x6 Speed DL 275x10x1 That was it, man do I a...
    by: 7707mutt on: 2008/01/21

  • Chest and Biceps

    Warm Ups not included Flat Bench 185x3, 205x3, 225x2, 245x1, 275x1, 300x1, 225x10 Incline D.B. Bench (Weight Each Hand) 65'sx10, 75'sx10, 85'sx10 Incline D.B. Flies (Weight Each Hand) 40'sx12, 40'sx12 Cable Flies 60x12, 60x12 D....
    by: [Former member] on: 2008/01/20

  • Day 78... bis, tris, abs

    Prework: 6 min jog and spring Post: 10 min bike Triceps: Lying crossface ext.: 10x17.5, 8x20, 6x20, 6x20 Close Grip Presses: 10x85, 8x95, 6x100, 6x100 Biceps: Barbell Preachers: 10x50, 8x55, 6x55, 6x55 Standing hammers: 10x25, 8x27.5, 6...
    by: bvans890 on: 2008/01/20

  • sun

    Took a easy workout today.I will be at the kids tomorrow so I will be able to use some real weights. Plus I was interrupted..but it worked out well. warm up 20 jumping jacks 1 minute jump rope 1 minute skater slide 3 sets run in place...
    by: KC_72 on: 2008/01/20

  • sat

    concentration curls 16 lbs 10 reps 8 lbs 15 reps 2x standing tricep lift( I have forgotten what to call this stuff...forgive me) 3 sets 8lbs 15 reps lat raise 3 sets 12 reps 8 lbs 2 sets crunch 20 reps bicycle crunch 20 reps ea s...
    by: KC_72 on: 2008/01/19

  • Day 77... Back, calves

    Warm 7 min bike Post 10 min bike Back: Deadlifts: 10x155, 8x185, 6x215, 6x225 Seated cable rows: 10x112.5, 8x125, 6x125, 8x137.5 Bentover dumbell rows: 10x60, 8x70, 6x90 Calves: Raises on Leg Press: 14x270, 10x320, 10x360, 10x410(PB)
    by: bvans890 on: 2008/01/18

  • Thursday 1/17/08.... Back & Triceps

    5 MIN warm up Treadmill Level 5 3.0 speed Closed Grip Machine Pulldowns 20x40, 26x40, 15x50, 14X50 One Arm DB Rows 20x10, 20x10, 16x12.5, 14x12.5 Tricep Cable Pulldowns 20x40, 16x40, 15x60, 14x60 Tricep DB Kickbacks 20x8, 16x8, 14x8, 12x8 ...
    by: Ravenbeauty on: 2008/01/18

  • ME upper

    Bench after wmup-185x3 205x1 215x1 225x1 35x1 245x1 265x1-almost made this went back over my head a bit spotter redirected it I locked out but did nt count it 265x1 made it!! ASPR 275x1 miss-but will get it 225x3 Incline-135x10 155x8 185x5 Dip...
    by: 7707mutt on: 2008/01/18

  • Shoulders & Triceps

    Warm ups not included Military Press 115x10, 135x8, 135x8, 145x6 D.B. Side Raise w/ Rear Fly Superset 2 sets of 15x12 for both moves D.B. Seated Press (weight each hand) 60'sx10, 65'sx10, 75'sx6 D.B. Shrugs (weight each hand) 100's...
    by: [Former member] on: 2008/01/17

  • Day 76... Chest, and abs

    Warm: 5 min jog and sprint Post: 13 min stairs, 1500m rowing Chest: Seated Machine fly: 12x90, 6x105, 5x120, 4x135(PB) Incline dumbell fly: 12x50, 6x70, 5x70, 4x70 Flat Barbell Bench Press: 12x95, 6x115, 5x125, 4x130 Abs: Lying side rai...
    by: bvans890 on: 2008/01/17

  • Squishy bootie

    So..my coworkers are a bunch of fanny slappers...and one has taken to calling me squishy bootie.And she has passed this knick name on to the rest.So everyone is now calling me squishy bootie...not my favorite knick name...I liked Ksizzle much bett...
    by: KC_72 on: 2008/01/17

  • Lost 4 pounds from Jan 1

    In old jeans a little tight but I'm in
    by: carlakuni on: 2008/01/17

  • Wednesday 1/16/08...Shoulders & ABS

    5 minute warm up Treadmill Level 3 speed 3.0 Standing DB Raises 20x16, 15x16, 14x16, 12x20 Lateral Raises 20x6, 16x6, 15x6, 14x10 (this one hurt my elbow bad) Crunches 25xBW, 25xBW, 25xBW Leg Raises 15xBW, 15xBW, 15xBW Seated AB Twists 15...
    by: Ravenbeauty on: 2008/01/17

  • Back

    Warm ups not included Body Weight Pull Ups (Underhand Grip) 10, 10, 8, 8 T-Row 180x8, 180x8, 180x10, 205x8 B.O.R 135x8, 135x8, 135x8 Lat Pull Down 100x12, 100x12 Hypers 10, 10 35 mins
    by: [Former member] on: 2008/01/16

  • Day 75... Legs and calves

    Man, my legs are sore already Warm 1500m rowing Legs: Barbell lunges: 10x95, 8x105, 6x115, 6x135(PB) Barbell straightleg deadlifts: 10x95, 8x105, 6x105, 6x110(PB) Smith machine lunges: 10x45, 8x95, 6x105, 6x115 Calves: Raises on Leg P...
    by: bvans890 on: 2008/01/16

  • Tuesday 1/15/08...Legs

    5 minute warmup Treadmill level 3 3.0 speed Leg Extension Machine 20x40, 16x40, 15x40, 14x50 Leg Press 20x90, 16x90, 14x90, 12x100 Calf Raises 20x60, 20x100, 15x110, 15x120 30 Min HIIT Stationary Bike, Speed Intervals 60-117 RPMs, Level 2.
    by: Ravenbeauty on: 2008/01/16

  • ME Lower

    Good Mornings-barx10 135x10 185x1 195x1 205x1 225x1 245x1 265x1 275x1 ASPR 225x2 185x5 12 inch Box sq-135x1 155x1 185x1 205x1 225x1 245x1 265x1ASPR Doubles DL-225x2 245x2 275x2 315x2 335x2 365x2 Ham curls-120x10 140x10 Highlights:Felt good....
    by: 7707mutt on: 2008/01/16

  • day 74.. back to work... shoulders, fores, and abs

    Was doing some field work in Mexico City, post christmas... good to get back at it today. Warm 8min Bike Shoulders: Machine Rear Deltoid Flys: 15x60, 12x75, 10x90, 8x90 Bent over Cable Laterals: 14x10, 12x12.5, 10x15, 8x15 Seated Cable La...
    by: bvans890 on: 2008/01/16

  • New Routine

    I worked shoulders today - a new routine. It is kind of different and will take a little getting used to. I am also reading up on the workout Mark recommended. Maybe I will do this routine for 5 weeks and then try the other one...we will see. S...
    by: asimmer on: 2008/01/15

  • Still Dropping

    The weight is still coming off. Currently at 238 lbs. Also, my BMI has dropped from 32% down to 29%. I cant wait until I start to see some real progress from the weight lifting. The best news is that I have been able to stop all medication...
    by: kapantais1 on: 2008/01/15

  • Legs

    Warm ups not included Front Squat 165x8, 165x8, 185x8, 185x8 G.M. 95x8, 95x8, 95x10, 105x10 D.B. Step Ups 90x8, 90x8, 90x8 Leg Curl 70x10, 70x10, 70x10 Not bad considering a long day and I did not get to the gym until 9:30.
    by: [Former member] on: 2008/01/14

  • Upper Body

    Bench 135x10 155x10 185x5 195x5 205x5 Incline 135x10 155x5 175x5 185x4 Decline 185x5 195x5 205x5 BOR-135x10 185x10 205x10 225x6 DB ROWS-100x8 105x8 110x5 115x5 120x5 Pull ups (assisted) 3 sets of 5 Chins (hands close facing me) 4 sets of 4 ...
    by: 7707mutt on: 2008/01/14

  • Lower Body Thursday

    Box Squats-135x3 155x3x10 Reg squats 225x5 245x5 275x5 295x4 SLDL-135x6 225x6 245x6 275x5 Leg press-4 sets hammies touching calves 10 reps 5 plates last set. Speed DL 315x1x10 Highlights: Felt good Lowlights: Hammies in pain!
    by: 7707mutt on: 2008/01/14

  • Saturday

    Friday I took complete rest - I was really sore from Thursday Saturday was heavy leg day with Brian. Leg extension Narrow smith squats Leg Press Shawn squats superset with wall sits with a weight plate sumo squats He worked me prett...
    by: asimmer on: 2008/01/14

  • Sunday 1.13.08 ...Chest, Biceps & Abs!

    I had a really good workout today, although my muscles were sore due to getting back into a 6 day a week weight training routine. I have to say....man it feels great to be back in the GYM!!! :) Have a great week all! Incline DB Presses 20x16...
    by: Ravenbeauty on: 2008/01/13

  • Friday 1.11.08 Pilates...

    Pilates day!! 60 minutes Pilates Then went to the Monster Truck Rally and had a blast!
    by: Ravenbeauty on: 2008/01/13

  • Chest and Biceps

    Warm ups not included Flat Bench 165x12, 185x10, 205x8, 205x8 Incline D.B. Bench (Weight Each Hand) 65sx10, 65sx10, 65sx8, 65sx8 Incline D.B. Flies (Weight Each Hand) 30sx12, 35sx12, 35sx10 Cable Flies 60x12, 60x12 Preacher Curl...
    by: [Former member] on: 2008/01/13

  • First Day Back Lifting

    Taking it easy to build my back strength back up . It should be fun.
    by: digitalsurface on: 2008/01/12
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