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Unread 05-16-2013, 11:41 AM   #1846
nikkiolie
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Alright I will work on those next leg and back day.

I kinda took a break yesterday to let my back heal. I did help a friend move and that involved carrying a lot of boxes upstairs. So that was my mini workout for the day.

My back is feeling a lot better so today its back to the gym for chest, arms, and shoulders.
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Unread 05-17-2013, 09:36 AM   #1847
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I don't know whether to say "Good to hear!" because your back is feeling better, or say "Sorry to hear that" because you hurt your back in the first place. But still, you are more active than most people even on a 'rest' day.
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Unread 05-17-2013, 10:03 AM   #1848
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LOL I understand. My back is much better. I was able to get a good workout in yesterday

Bench 3x5: 85, 90, 95,
Bench 1x4: 100 (I failed on the last one)
dips 3x6 full body weight
bicep curles 3x8: 15, 15, 15
Lateral Raise 3x8: 10, 10, 10
Vertical Raise 3x8: 10, 10, 10
Hammer press 3x5: 50, 60, 50
Triceps dips 3x20: legs straight both heels on the floor
Chest fly 3x5: 75, 75, 80

Workout time 35 minutes. No warm up or cool down. I was meeting up with some friends and had to cut it a little short. Today is cardio and I am probably going to throw in a little core work to change it up a bit.

I am also very happy that my bench is getting better. I really want to get past the 100 mark but I still can't complain too much. But Kumoricon (labor day weekend) I hope to reach my goal of a body weight bench. I am also starting to see definition in my arms without flexing. I'm super excited.
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Unread 05-17-2013, 10:24 AM   #1849
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Yay for definition!
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Unread 05-18-2013, 04:20 PM   #1850
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Legs and back day!
Pull ups 2x3 full body weight pull ups
weight assisted pull ups 1x2 and 1x5: 115, 100
leg press 3x5: 280, 280, 280
Squats (on a machine sadly) 3x5: 270, 320, 320
Lat pull down 3x5: 90, 90, 90
Rows 3x5: 90, 90, 90
Bent over rows 3x8: 50, 50, 50
up right rows 3x8: 50, 50, 50
calf extensions 3x8: 180, 180, 180
Hip abbduction (the inside of my thighs) 3x8: 190, 205, 210
Rowing for 10 minutes.
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Unread 05-18-2013, 06:51 PM   #1851
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Exercise: Running 4 km. No weight training today.
Food: Breakfast: Three eggs with milk and apple
Lunch: Curd and roasted chicken
Dinner: Cut fruit salad
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Unread 05-18-2013, 07:12 PM   #1852
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Completed the Warrior Dash today. So hard! I just wanted to give up and lay there most of the time.
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Unread 05-21-2013, 12:17 PM   #1853
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Bench 4x5: 90, 95, 100, 105
dips 3x5 full body weight
bicep curles 3x5: 20, 25, 20
Lateral Raise 3x8: 10, 10, 10
Vertical Raise 3x8: 10, 10, 10
Should press 3x8: 20, 20, 20
Triceps dips 3x15: legs straight both heels on the floor
Chest fly 3x5: 80, 80, 80
Push ups 3x10 (send two sets with knees on the floor)

I will do legs and back on Wednesday then I wont be able to really lift till Tuesday. I'm leaving for Fanime Thursday. I still plan on working out but I don't think the hotel will have a whole lot when it comes to weights.
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Unread 05-21-2013, 03:40 PM   #1854
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Workout~ Ran in the high heat (100 degrees w/ humidity) at 3pm. Ran until 4pm until I physically couldn't run any farther and had to walk the last two blocks.

Breakfast~a half serving of rice crispy treat cereal. +2 glasses of water

Lunch~Half of a smoked ham sandwich with American cheese and wheat bread +2 glasses of water

No snacks

Dinner~Honestly my stomach hurts so bad that I probably won't eat anything....super dehydrated from the run. Maybe some strawberries......
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Unread 05-21-2013, 05:35 PM   #1855
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Been out a bit with shoulder and back issues from training in mma.But now I am baccckkkk! Yesterday!

Squat

bar/45lbsx20
95x15
135x10
155x10
185x8
205x4

Deadlift

135x12
185x10
205x10
225x8
275x8

Bench Press with Dumbells(barbell still wrecks my shoulders)
40sx25
50sx20
60sx20
70sx20
80sx20

1st day hitting all these lifts back to back, normally I separate the body parts but decided to try a Olympic lifter routine for a few weeks. In the afternoon I did a cardio circuit

Four 6 minute rounds, 2 minutes rest between

Battle ropes singles, doubles and slams
Kettle bell Swings with 3olbs kettle bell
Rows with 20lbs dumbells
Tire flips with 200lbs tire

FUN STUFF!!!
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Unread 05-23-2013, 08:18 AM   #1856
Arbite
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Quote:
Originally Posted by Sokar View Post

Bench Press with Dumbells(barbell still wrecks my shoulders)
Try pulling your elbows in closer to your body, having them at 45-55 degrees relative to your sides rather than 90. While it puts very slightly less emphasis on your pecs, it reduces shoulder strain by a large amount.
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Unread 05-23-2013, 03:20 PM   #1857
Danteisagenius
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Exercise: 5 min. jumping-jacks warm-up, 40 mins Kettlebell workout, 10 min. cooldown.
Food: Breakfast: 1 c. Kashi GoLean Cereal (the red one), 1 c. milk, 1 c. berries, 1/2 c. pinto beans, 1 t. sesame seeds.
Snack one: 1/4 scoop whey protein powder+ 1 T. baking cocoa powder.
Lunch: 1 oz. lunch meat (turkey), 2 slices 2% American Cheese, 1 6'' tortilla(High Fiber), 1 slice of low calorie/ high fiber bread, 1 small apple, 1/2 c. plain greek yogurt, 2 t. almond butter.
Snack Two: undecided (1 grain/fruit +1 protein/dairy)
Dinner: undecided (4 protein/dairy, 2 grains, 1 fruit, 1 fat, 0-1 veggies)
Snack Three: undecided (total of 3 items from any mix of protein,dairy, grain, or fruit)
**Currently trying to gain weight...SO MUCH FOOD =S
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Unread 05-23-2013, 05:10 PM   #1858
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Arbite, I have tried that and it does take some of the strain off but admittedly haven't attempted it in a little while. Also a factor is not really having a spotter to work with limits my ability to press those heavy lifts on barbell.

Yesterday!

Squat

warm up on bar alone: 25
95lbs x 20
135 x 15
185 x 12
225 x 8
245 x 5 Put on the belt here
275 x 4
295 x 3

Deadlift

135 x 12
185 x 8
225 x 8
275 x 5
295 x 3 I put on a belt for this one

I thought it funny I stopped at the same weight on squat and dead but this being the 1st time I have done dead and squat I wanted to go up slowly in weight. 295 on dead felt pretty heavy and it shouldn't have. It came up easy but thought I might have rolled my back some. Decided to back off it there and move onto bench.

Bench - all weights are dumbells in each hand.

45's x 25
60's x 20
80's x15
100's x 12

Had to run right after the 100's, hand a client to meet. Wish I could have gotten 2 or 3 more sets in. But all in all happy with the week so far. Tomorrow will be interesting. Its the 1st time I have done all 3 major lefts 3 times in a week. Not sure to expect the same as yesterday or some weakness from doing it 2x this week already.

Arbite, what percentages of your 1 rep max do you work with throughout the week?
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Unread 05-24-2013, 07:04 PM   #1859
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Today!

Squat barx25
135x15
185x12
225x10
275 3 sets of 5

Deadlift

135x12
185x10
225x10
275 3 sets of 8

Bench-Incline Dumbell

35's x20
50s x15
60s x12
70's 3 sets of 8

Bench was feeling really off today, but so was dead and squat. 1st time I had done all those lifts 3 times in a week. I may start off my week with this same routine Monday but I think I will start to incorporate a few others such as the clean, the bent over row and overhead press. The overhead will most likely be Friday though due to potential shoulder issues and I do not want it to possibly effect the rest of the week.
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Unread 05-27-2013, 10:08 PM   #1860
Slapthefatcat
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Did cardio today. Elliptical, recumbent bike (back was hurting), treadmill and row machine. 10 min each at a moderate speed.
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