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Old 19-07-15, 15:08   #81
Tar.Aldarion
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Today:

shoulder press 4x15 9kg -> 10kg
lat pull down 4x15 level 11 55kg?
Bent over single arm row 4x15 12kg
chest press 5x15 12kg
prone row 4x15 9kg
prone fly 4x15 5kg
walking lunges 4x15 x2
bicep curls 21s 4x15 8kg -> 9kg
Tricep extensions 4x15 8kg -> 10kg


core:
60 second plank x2
ab tabs 2x 30s
leg raises 2x25
leg scissors 2x30s
back extensions 2x25
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Old 21-07-15, 13:25   #82
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Yesterday 51 mins xtrainer, 670 cals level 14


today:

shoulder press 4x15 10kg
lat pull down 4x15 level 11 55kg?
Bent over single arm row 4x15 12kg
chest press 5x15 12kg
prone row 4x15 9kg -> 10kg
prone fly 4x15 5kg
walking lunges 4x15 x2
bicep curls 21s 4x15 9kg
Tricep extensions 4x15 10kg
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Old 22-07-15, 13:47   #83
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day 23 in a row, gwan my son. crosstrainer level 14, 43 mins 9km 701 calories.
First 700+ calorie crosstrainer session, felt good man.
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Old 23-07-15, 15:17   #84
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today:

shoulder press 4x15 10kg
lat pull down 4x15 level 11 55kg?
Bent over single arm row 4x15 12kg
chest press 4x15 12kg
prone row 4x15 10kg
prone fly 4x15 5kg -> 6kg
walking lunges 4x15 x2
bicep curls 21s 4x15 9kg
Tricep extensions 4x15 10kg


Haven't had time to get my core work done in there and seem to be so lazy at home, quite the problemo. Am being pressured to eat pizza instead of going to the gym tomorrow.
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Old 23-07-15, 17:27   #85
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Quote:
Originally Posted by Tar.Aldarion View Post
today:

shoulder press 4x15 10kg
lat pull down 4x15 level 11 55kg?
Bent over single arm row 4x15 12kg
chest press 4x15 12kg
prone row 4x15 10kg
prone fly 4x15 5kg -> 6kg
walking lunges 4x15 x2
bicep curls 21s 4x15 9kg
Tricep extensions 4x15 10kg


Haven't had time to get my core work done in there and seem to be so lazy at home, quite the problemo. Am being pressured to eat pizza instead of going to the gym tomorrow.
Nothing wrong with having some rest days. Going to the gym every day isn't necessarily a good thing
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Old 24-07-15, 09:12   #86
Tar.Aldarion
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Oh yeah totally agree, it won't be sustainable, for the time being it's no problem with what little I do in terms of weight.
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Old 24-07-15, 09:15   #87
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What's the goal Tar? Lot of exercises without a lot of effort there!
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Old 24-07-15, 10:43   #88
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Not really sure, just wanna get a bit stronger, better cardio, better core, better flexibility. Don't particularly care about lifting huge numbers but that will just be part of it.

I lost 50 pounds in a year and with that a lot of strength, along with never lifting ever, so most my starting weights were just 5/6kg, one was as low as 2kg, the prone fly. Just going up linearly atm, I've doubled the weights I started at two weeks ago and my arms are noticeably bigger and stronger, I don't take any rest between sets at all so it's quite a lot of work in that sense (during the week I need to get it all done in under an hour as it is at lunch, at the weekend I generally ad 1-2kg to lifts, try and do that for the next week, then raise again). Just gonna up the weights every week and move to 5x5 soon. I wouldn't have even been able to use the 20kg bar if I had just started straight off on it So since I do 24kg now I'll move over to the bar soon) Keeping at the cardio upping the resistance too, legs are quite muscly from that and cycling. I'm still at a large calorie deficit so I don't feel lifting is as good an aim as it could be yet.

So yeah, I don't really know
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Old 25-07-15, 21:28   #89
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Yesterday crosstrainer 54 mins 710 calories level 14.

today weights + core:

shoulder press 4x15 10kg
lat pull down 4x15 level 11 ->12 60kg?
Bent over single arm row 4x15 12kg
chest press 5x15 12kg -> 14kg
prone row 4x15 10kg ->12kg
prone fly 4x15 6kg
walking lunges 4x15 x2
bicep curls 21s 4x15 8kg -> 9kg -> 10kg
Tricep extensions 4x15 10kg -> 12kg


core:
60 second plank x2
ab tabs 2x 30s
leg raises 2x25
leg scissors 2x30s
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Old 25-07-15, 21:58   #90
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Just totaling lifts for the few weeks, 4 sessions per week (excluding lat pull downs as they inflate it) just to see progression and because I'm a nerd:

week 1: 3960 x 4 = 15840kg
week 2: 6060 x 4 = 24240kg
week 3: 7080 x 4 = 28320kg
On week 4 now, projection: 9120 x 4: 36480kg

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Old 27-07-15, 13:49   #91
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Took day off yesterday and stuffed myself. today I did crosstrainer 710 cals, level 14 54 mins
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Old 29-07-15, 15:53   #92
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yesterday

shoulder press 4x15 10kg
lat pull down 4x15 level 12 60kg?
Bent over single arm row 4x15 12kg
chest press 4x15 14kg
prone row 4x15 12kg
prone fly 4x15 6kg
walking lunges 4x15 x2
bicep curls 21s 4x15 8kg 10kg
Tricep extensions 4x15 12kg

core:
60 second plank x2
ab tabs 2x 30s
leg raises 2x25
leg scissors 2x30s


today 700 cals on xtrainer
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Old 30-07-15, 01:35   #93
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Good work, you are smashing it on volume.
I'm currently doing about 20,000kg a week.


Do you still ahve the pull up bar over the bathroom?
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Old 30-07-15, 10:54   #94
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As the weights get heavier I expect the volume to go down to something like yours. Especially as i only have so much time to exercise so i should be working on mobility etc and I do not at all.

Oh yeah i have it up in the bathroom, great place. I do a few chinups usually when I'm passing, definitely can do more now, havent attempted any pullups or used the band in a good while though.
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Old 30-07-15, 15:33   #95
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Today:

shoulder press 5x12 10kg -> 12kg -> since I went to 12kg i seem to be coming up onto my toes more which seems a problem so just did sets of 12.

lat pull down 4x15 level 12 60kg?
Bent over single arm row 4x15 12kg
chest press 4x15 14kg
prone row 4x15 12kg
prone fly 4x15 6kg
walking lunges 4x15 x2
bicep curls 21s 4x15 10kg
Tricep extensions 4x15 12kg

core:
60 second plank x2
ab tabs 2x 30s
leg raises 2x25
leg scissors 2x30s
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Old 30-07-15, 15:35   #96
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Stay off your toes for everything except calf raises (and don't even bother doing these).
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Old 30-07-15, 15:59   #97
Tar.Aldarion
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Calf raises on a step are great for running. Certainly not for what I want.

Yeah i thought that was a proble, was trying to stay back, think my shoes having cushioning is also a problem, time to lift in cons
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Old 31-07-15, 12:52   #98
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Think I hurt my levator scapulae doing overhead press yesterday so it may be a few days off as i can't seem to look left

Pretty sure it happened cos I had 24 kg over my head then looks left to see my form in the mirror, bad move.
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Old 05-08-15, 14:17   #99
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Neck not the best, nearly better, did 715 cals on the crosstrainer yesterday, 52 mins, mix of level 14/15
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Old 07-08-15, 13:25   #100
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yesterday tried some weights (bout half a session from above) but neck was getting sore so moved to crosstainer for 300 cals


today level 15 on crosstrainer, 58 mins 10km, 800 cals
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