Thursday April 24, 2014
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TOPIC: yadmit's workout journal

RE:yadmit's workout journal 7 years 4 months ago #929

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Yadmit,
About the dips, I'm assuming that you are doing them with proper form, and at least hitting parallel, or going below.
Question:
Do you have access to a weight belt that will allow you to do weighted dips? Even if you begin by only adding 10 lbs, it may surprise you at how quickly your dip strength, and number of reps will improve.

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RE:yadmit's workout journal 7 years 4 months ago #935

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I believe I'm doing them right.. I think on the third set I sorta lose form a bit and wind up leaning back, causing me to use the tris more than the pecs.. I then kick myself and do them right for the last set.

I keep looking in the gym for a weight belt, but never see one... I'll look harder.:)
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RE:yadmit's workout journal 7 years 4 months ago #947

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Start: 7:59am
Finish: 8:36am

Warm Up: three minutes on the Concept II

SS:
EZ Bar Curls: 35x12/40x10/55x8/60x6
OH Tricep Extensions: 35x12/40x10/55x8/60x6
SS:
DB Hammer Curls: 12x12/15x10/20x8/25x3
Tricep Rope Pushdowns: 22x12/27.5x10/33x8/38.5x6
Rope Wrist Curls: 2.5lbsx3x 3 sets
Tick Tocks: 15x20x3 sets

Thoughts: Upped the weight on the curls. Saw a guy yesterday slap a 45 pounder on each end of the EZ Curl bar yesterday. :lifter: That's about 115 pounds. Something to strive for, I guess.

I'll stick with the weight on the Hammer Curls. I'm going to up the Rope Wrist Curls and the Tick Tocks.

t
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RE:yadmit's workout journal 7 years 4 months ago #972

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Apparently I felt the need to do some cardio today. Could it have been that piece of cake last night? Maybe the shortbread cookies that have made themselves to our office... dunno... but it needed to be done.

Concept II:

Warm Up: Three minutes
Intervals: 10 strokes high speed, 60 second rest, 15 strokes at high speed, 60 second rest, 20 strokes at high speed. Did two cycles of that and then rowed at a 27 strokes per minute for about nine minutes.
Total Distance: 501 meters. But the scenery didn't change.
Total Calories: 215
Total Time: 20 minutes

Treadmill:

Total Calories: 216
Total Time: 21 minutes
I threw in a two minute jog in the middle somewhere.

Overall Calories: 431.

t
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RE:yadmit's workout journal 7 years 4 months ago #982

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All cardio equipment should come with virtual reality goggles, you pick the scenery. Now wouldn't that be sweet!
About the dip belt. You can run a cable through a regular squat belt, or buy a belt specifically for adding weight to dips. I think that you will be surprised to see that you are already capable of adding additional resistance. Start with only 10 lbs just to get the feel of it, and to break through the mental barrier of weighted dips. Before long, you will be adding more plates, and people will be gawaking at you.
Dips Rock!
Your doing great Yadmit,

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RE:yadmit's workout journal 7 years 4 months ago #984

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I'm gonna take a peek around for an inexpensive belt... should be able to find one 'round here somewhere...

I agree with the goggle idea!
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RE:yadmit's workout journal 7 years 4 months ago #989

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Week Three - Day Four - Freestyle

Start: 7:45am
Finish: 8:52am

Front Squats: 55x12/60x10/85x8/105x6
BB OH Press: 55x12/60x10/65x8/70x6
BO BB Rows: 65x12/75x10/95x8/115x6
BB SLDL: 95x12/115x10/135x8/155x6
BB Bench: 45x12/95x10/135x8/155x4
Seated Calf Raises: 90x20x4 sets
Standing Calf Raises: 90x20x3 sets

Thoughts: The "What the Hell" is for the Bench Press. I haven't done it in ages and I seem to recall telling myself I wanted to get to 200lbs by the end of the year. Doesn't look as thought that'll happen. However, I was pleased with what I pushed. Common sense kicked in when I hit the fourth one and decided at that point to stop by putting it on the rack instead of dropping it on my head.

Only three sets of the Standing Calf Raises as they were killing me and I didn't feel too well at the end of the third set.

Upped everything except for the Rows. But I did match the target reps for it.

ha.

t
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RE:yadmit's workout journal 7 years 4 months ago #991

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Nice workout, yadmit..if I could i would be trying to match your poundage, but that sounds like a personal problem, doesn't it?:)
www.physicalfitnet.com/amy4training

You have to pick that one Ultimate goal and then base every decision on furthering it. That is how you succeed.

http://thefitnessfocus.forums3.com/portal.php Tank Girl :D
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RE:yadmit's workout journal 7 years 4 months ago #992

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Maybe! hehe
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RE:yadmit's workout journal 7 years 4 months ago #995

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Its almost funny, here I have been hyping the virtues of weight dips, and you are doing front squats. I'm only saying this because performing front squats correctly is an art! Overall, squats may be the single most beneficial movement that you can do, and form is absolutely critical. Front squats require near perfect focus and balance. Doing them well is like ballet with weights.

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RE:yadmit's workout journal 7 years 4 months ago #996

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Thanks, Lift!

I do them because we don't have a squat rack in my gym. Weird. The first few times I tried them I was afraid I was gonna fall over. But love 'em now!

t
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RE:yadmit's workout journal 7 years 3 months ago #1016

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I did pack away a few things that weren't necessarily conducive to an extremely healthy diet. Oh well.

Dec 24th:
Treadmill - 30 minutes
Calories (I don't totally believe this): 310 Cals
HR: 144 bpm
Chins: 5/3/2/3/2
Hanging Leg Raises: 10/10

Dec 25th:
Treadmill: 23 minutes with some running intervals
Calories: 258

Dec 26th:
Warm Up: Three minutes on the treadmill
Chins: 5/5/3/3/2
Chest Flyes (on Crossbow): 120lbsx5x4 sets
Single Leg Squats: 5x4 sets
Hanging Leg Raises: 10/10

That's it... not sure if I burned off anything extra I may have devoured, but I felt good about getting in some workouts.

t
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RE:yadmit's workout journal 7 years 3 months ago #1026

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Good for you! What discipline!
www.physicalfitnet.com/amy4training

You have to pick that one Ultimate goal and then base every decision on furthering it. That is how you succeed.

http://thefitnessfocus.forums3.com/portal.php Tank Girl :D
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RE:yadmit's workout journal 7 years 3 months ago #1027

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Thanks, mama!

t
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RE:yadmit's workout journal 7 years 3 months ago #1043

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Start: 7:50am
Finish: 8:55am

Warm Up: Three minutes on the Concept II

Front Squats: 60x12/85x10/105x8/125x6
BB OH Press: 55x12/60x10/65x8/70x6
BO BB Rows: 70x12/80x10/100x8/120x4
BB Bench: 45x12/95x10/135x8/155x5
BB SLDL: 100x12/120x10/140x8/160x6

Thoughts: I started to feel a little nauseous after the first set of SLDLs, but waddled through with a slightly longer rest period between sets. :puke2: I did fine.

I upped the Front Squats, Rows, and SLDLs. I dropped the calf work I had planned for today.

Overall, good workout. I fetl much better after some stretching.

t
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