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Unread 12-04-2012, 02:50 AM   #1696
Sokar
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Em1nA1, being benched sucks lol! We do all have our bad days but what can ya do, gotta roll with it. Feeling better this week, so now working at about 80% of my max.

From Monday: Chest Day

Incline Smith Machine Press

warm up
12x90
10x135
10x185
started my working sets here
5x225
5 sets of 5 at 245
On the last set I knew I was approaching failure and barely got the last rep up, I decided to go for the bonus round of one more set so I stripped the 10s off each side and did one more set of 6 at 225.

Flat Dumbell Press

10x85
4 sets of 8 at 95lbs dumbells

Incline Fly on cables

10x40
10x50
3 sets of 10 at 60lbs.

Finished chest with 3 sets o push ups to failure.

Also completed 30 mins of cardio in the pm. Just some treadmill work, decided to lay off stairmaster until I got passed leg day lol.
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Unread 12-06-2012, 11:35 AM   #1697
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Been a few busy days but here's the work outs I have been doing.

Tuesday was Legs!

Squat
15x135
12x185
8x225
5x275
4x315
3x335
3x365
4 sets of 385 for 3 reps

Leg Press

Did a set of 10 on all the following weights: 360, 450, 540, 630, 720
Then decided to work in pauses so I did 3 sets of 810 with 4-10 second holds at the bottom of every rep.

Leg Extension

20 reps on all the following weights: 120, 150, 180. Then did burn outs on 195 meaning I do a set, count to 15 and go again. Did 3 back to back sets getting 20,15,12 in the three.

Wednesday was Shoulders

Shoulder Press
10x25
10x35
8x45
8x60 2 sets
5x75


Upright rows and 4 sets of 10 at 60,70,80,90.

Rear Delt Raises

10x15
10x20
10x25

But tragedy struck lol. Overall the presses were fine buit actually getting the 75lb dumbells in position to press was hard. After a few futile attempts I got a spotter. But unfortunately I believe the damage was done bring them down after the set. I felt an instant twinge in my shoulders running up the back of my neck. Fortunately my gym has an in house deep tissue massage therapist but worked out most of the kinks. Still feel it a little but getting better.

Today was Arms, focused heavily on biceps. Decided to go heavy with high volume. I worked it sets of 15-20 reps, alternating form from traditional, to hammer to a side curl bring it more up the chest. I warmed up with the 25's, then to the 35's but did a bulk of the sets with the 45lb dumbells. I stopped at 45 because the 60s are the highest I can comfortably and with good form curl. Wanted to work a lot of sets which at the moment I can not do with the 60s.


Dumbell curls
9 sets of 15-20 reps

W shaped curl bar- a more pronounced form of EZ bar. Varied grip from inside to outside the W.

7 sets of 15 reps
1st set had a 10 on each side, the rest had 2 10lbs plates per side.

Triceps

5 sets 20 reps Cable Push downs with straight bar- alternating grip during sets 1st 10 underhanded, next 10 overhanded. 60,70,80,90, 100

The switched to just overhand grip for heavier weights.
15x110
15x120
15x130
10x150
Then burn out sets to failure back to back at following weights 130,100, 80, 50.

Will do some cardio tonight, more than likely treadmill work, doing Back tomorrow, hopefully the shoulder/neck area will be more healed by then for deadlifts.
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Unread 12-06-2012, 10:00 PM   #1698
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Good job keeping it up Sokar!!!
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Unread 12-08-2012, 01:22 PM   #1699
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Thanks!

From Friday! Back Day!

Deadlift

15x135
12x185
8x225
5x275
3x315
2x335
2x365 3 sets
2x385 Just to see if I could do it! Will either work this weight as multiple sets next week or try to hit 405, more than likely go multiple sets though to build the base.

Cable Row with Pyramid Grip

10x75
10x105
10x135
10x165 3 sets

Lat Pull Down- For cool down, shoulder still somewhat bothering me so it limited me on the dead and row.
10x60
10x90
10x105 2 sets

Also hung on the pull up bar to pull the shoulder a bit seeing if it would stretch out, easing the tension off the neck. It worked a bit.

Today

20 minutes cardio on stairmaster

8 sets of bicep curls, warmed up with the 15's. moved to the 25's and then did about 6 sets with the 35's. It wasn't my actual arm day just wanted to give a little more attentio nto biceps this week.

Finished with 2 burn out sets on the 25's, one set hammer, the other side curl.
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Unread 12-11-2012, 03:45 PM   #1700
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Monday did Chest!

Incline Dumbell Press

40x20
60x15
80x10
100x5 4 sets

Flat Dumbell Chest- no warm up went right into working sets
4 sets of 10 reps on 100lbs dumbells

Peck Deck
80x20
110x20
135x20 4 sets

Low Cable Chest Fly
4 sets of 40lbs- I was fried from the heavy work haha!

Today/Legs

Leg Extensions
warmed up on the following weights, no specific rep scheme just til I felt the burn, anywhere from 20-50 reps continuous. 60,90,120,150,180

Leg Press

400x23
490x15
600x10
690x10
800x10 4 sets with pauses on each rep at the bottom. This leg press is quite different from last weeks, it is more compact with the weight pressing more directly down so in this regard the 800 I did here would equate to about 900 on the one used last week. This is my preferred machine for this exercise, was occupied last week lol.

Leg Curls

40x15
55x15
70x12
85x12
100x10

Sumo Dumbell Squat/Squats with wide stance, single dumbell held between legs

40x10
60x10
75x10 3 sets
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Unread 12-12-2012, 02:15 PM   #1701
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Today is Shoulder Day!

Upright Row-warm up exercise

15 reps of the following weights 30/40/50/60

Dumbell Shoulder Press

15x12
25x12

Plate Loaded Shoulder Press(decided to move here for the heavy work)
Keep in mind weight listed is per arm
45x12 2 sets
55x12
65x12
70x8
80x8
90x8
100x8 3 sets

This is a large amount of sets for one exercise but was the main focus of this particular workout.

Front Raises with weighted bar
30x12
40x10 3 sets

Cable Side Raises
20X8 3 sets

Shrugs
50x20
70x15
85x15
100x10 3 sets

Next week I will be focusing on side raises with dumbells trying to tie in the roundness of the shoulder/delt to the triceps.

Forgot to mention the previous days cardio.... Monday was 30 on the stairmaster and Tuesday a treadmill circuit of running/walking.
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Unread 12-12-2012, 08:14 PM   #1702
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Tuesdays

Barbell Squat:
80 kg x 5 reps
80 kg x 5 reps
80 kg x 5 reps

Barbell Bench Press:
50 kg x 6 reps
50 kg x 6 reps
50 kg x 6 reps

Barbell Deadlift:
60 kg x 5 reps
80 kg x 5 reps
100 kg x 3 reps
110 kg x 5 reps
100 kg x 5 reps


Today:

Barbell Squat:
80 kg x 5 reps
80 kg x 5 reps
80 kg x 7 reps

Standing Barbell Shoulder Press (OHP):
40 kg x 6 reps
40 kg x 7 reps
40 kg x 6 reps

One-Arm Dumbbell Row:
20 kg x 10 reps
20 kg x 10 reps
20 kg x 10 reps

Weighted (10kg) Chin-Up:
5 reps
5 reps
5 reps

Last edited by Arbite : 12-13-2012 at 03:39 AM.
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Unread 12-14-2012, 03:33 PM   #1703
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Looks good Arbite! Keep it up!

Thursday Arms

Warm up Curls- cold weather here demands some additional warm up.
All sets of curls usually break down into sets of 10-15 reps each of the 3 types traditional, hammer or side
15x40 reps
25x30 reps
35x32 reps
45x20 reps
55x15 x 10 x 15 3 sets mostly hammer due to weight

W Bar= a variation of the EZ bar, here I decided to alternate between wide and close grip as noted below. Bar weighs about 15-20lbs but counted it as 15 as included with below weights.
35lbs 20 close grip/12 wide
65lbs 15 close/12 wide
85 15 wide/5 close
At this point decided to separate into sets wide and close instead of one big one.
x10 close
x15 wide
x10 close

Burn out sets at 65lbs
x23 close
x20 wide

Triceps

Rope Pull Downs

40x30
60x25
80x20
100x20 x 25 2 sets
120x22 x 20 x15 3 sets

Skull Crushers with W bar
65lbs 3 sets of 8

Dips 4 sets of body weight for 10 reps

Today was Back

Deadlift

135X13
185X8
225X5
275X4
315X3
365X3
Attempted 405 with no joy, just wasn't my day. Decided to work 365 for sets.
3 more sets of 3 and one set for 1 rep. Last rep felt off and decided to cut it there before form went bad.

Close grip Lat Pull Down
90x12
120x12
150x12
180 3 sets of 10

Dumbell Row face down on bench-Bench at 45 degree angle, dumbells rowed up to hip level
30lb dumbells 2 sets for 8,10
40lbs dumbells 2 sets for 10

Back Hyper-Extensions
1 set at body weight for 10 reps
3 sets with 20lbs bar 10 reps each

Next week I am backing down the weight on deadlift and working on my base more, working sets of 315/365 trying to get 5-6 reps a set.
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Unread 12-14-2012, 10:37 PM   #1704
Arbite
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I should start going on saturdays more often, it's quieter in the gym

Barbell Squat:
80 kg x 7 reps
80 kg x 7 reps
80 kg x 7 reps

Working up to birthday squats.

Barbell Bench Press:
50 kg x 6 reps
50 kg x 6 reps
50 kg x 6 reps

Clean and Jerk
60kg x 3 reps
60kg x 3 reps
60kg x 3 reps
60kg x 3 reps
70kg x 1 rep

Last edited by Arbite : 12-14-2012 at 10:41 PM.
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Unread 12-14-2012, 11:59 PM   #1705
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How did you guys get into a routine and how do y'all keep it up?
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Unread 12-15-2012, 08:26 AM   #1706
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Been a busy past couple of weeks with work and the holidays so I haven't been able to post anything. Had to take last week off because my wrists were majorly bothering due to the change of seasons (I broke my wrists when I was a kid so they always give me issues when it starts to get colder), but went in this week pretty strong. I'll post yesterday's workout since I don't think you'd want to see a complete wall of text on the screen. Anyway yesterday was shoulders and legs (I had a client to tutor so I wasn't able to get a full leg workout in). My last set is always a drop set. Also note that I have a preference towards machines and cables since dumbbells are never available -_-

Lateral Raise (machine)
50lbs 12reps
60lbs 12 reps
70 lbs 12 reps
80 lbs 11 reps
90 lbs 10 reps
100 lbs 8 rep
60 lbs 8 reps

Shoulder press (machine)
105lbs 12 reps
120lbs 12 reps
135lbs 11 reps
150lbs 8 reps
90lbs 8 reps

Rear Delt Row (single) [Not really sure about the weight on these. the machine just gives numbers, but I don't really know if they correspond to lbs, kg or some other random unit of mass. It's not really clear....]
18(lbs?kg?) 12 reps
20 12 reps
22 10 reps
24 8 reps
14 8 reps

Standing Shrug
90lbs ea side 12 reps
115lbs ea 10 reps
125lbs ea 9 reps
135lbs ea 8 reps
90lbs ea 8 reps

Not sure what these are called, it's like a lateral raise (with cables) but your upper body is parallel to the floor and knees are bent. Really hard to do actually >_<
7 lbs 12 reps
10 lbs 11 reps
13 lbs 8 reps
7 lbs 8 reps

Hack slide (so scared of doing too much weight with this >_< )
360lbs 12 reps
410lbs 11 reps
450lbs 10 reps
500lbs 10 reps
no drop set

standing calf raises
105 12
120 12
135 12
150 10
165 8
90 8

Side not: I need to rework my bicep and shoulder routine. Not sure if it's as effective as it should be
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Unread 12-16-2012, 01:25 PM   #1707
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Its all about making it a priority and trying to balance working out with all of your other responsibilities. I have been fortunate recently, being that I have been able to work out basically 5 days a week in this last month or so. This doesn't always happen and its not necessary for the average person wanting to lose weight or even gain. But I am wanting to focus on some other areas I had since neglected like shoulders. In all honesty if you go 3 times a week and build a routine around the big 3, deadlift, bench press and squats you can get pretty good results. Either by doing all 3 in the same day like Arbite or separating it out like me. Both approaches are valid and it comes down to what works for you.

So it comes down to planning, prioritizing and determined execution. Find a way to work it in your schedule, sometimes go in the morning, others in the evening. Trying to get in a work out whatever your goal. Even if its just 20-30 minutes at home. Tell yourself you need to work out 3 times a week minimum and put a plan in action to get it done. And motivation is important, put up a picture of the character you want to cosplay as. Put it in your room, by the fridge etc. Just as a reminder and an extra boost.

What are your current fitness goals Slap?
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Unread 12-17-2012, 12:35 AM   #1708
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My current fitness goals? Really, just lose this belly fat, and get into running. I want to run a 5k, especially since when I was in kindergarten/ first grade I used to run a lot and I still remember the feeling of it. Of course, I will be adding strength training in there too, because of later cosplays, and so I don't look 'flat.'
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Unread 12-17-2012, 06:56 PM   #1709
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I haven't worked out in awhile because I have a daily athletics class + basketball practice for about 3hr for five days a week at school, but this is/was my usual afternoon/weekend workout:

(I do all of this with 5-pound weights on each leg.)
-45 seconds of push-ups.
-120 crunches(10 normal, 10 reach for the knee, 10 put legs straight in the air while flat on my back and reach for my ankles; I do this in a pattern until I get to 120).
-5 push ups.
-1 minute of bicycles.
-10 kicks on each leg.
-30 Reverse Crunches
-5 push ups.
-45secs. of this toe touch thing my couch got from beach body.
-10 kicks per leg.
-45secs. leg climbers for each leg.
-5 push-ups.
I'm skipping putting down a few things because I made them up myself, but they do work, so I still use them in my workouts.
-45secs. In-Outs
-10 kicks per leg.
-20 Reverse Crunches
-5 push-ups.
-120 crunches.
-5 push-ups.
-45 kicks on each leg(with leg weights)
-5 push-ups.
-30 Squat Jumps.


And then there's the morning workouts that I use to do before I started to get ready for school that took not even 15 minutes.

-120 crunches.
-60secs. Bicycle
-20 push-ups.
-45secs. in-outs.
-45 kicks per leg(no weights).


I'm a workout junkie sometimes, hehe. What can I say? lol C:
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Unread 12-17-2012, 08:18 PM   #1710
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Quote:
Originally Posted by Slapthefatcat View Post
My current fitness goals? Really, just lose this belly fat, and get into running. I want to run a 5k, especially since when I was in kindergarten/ first grade I used to run a lot and I still remember the feeling of it. Of course, I will be adding strength training in there too, because of later cosplays, and so I don't look 'flat.'
Check out C25K and Starting Strength.

Today is deadlift day.
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