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Axel's log: Everyday is a new beginning

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Re: Axel's log: Everyday is a new beginning

Post by Axel on Mon May 06, 2013 8:58 am

This week kinda sucked a bit. I didn’t do much, had school work and also my job (which luckily is finished now).

I’m also thinking about adding 1 or 2 excercises and follow a strict workout routine (instead of just doing some excercises).

This months challenge is…. 1000 full pushups. Not really a big deal for most of you guys but I have some trouble with them. Especially if I'm doing them like I’m doing them now, which is slow and down until my nose hits the ground.

Wednesday 01/05/13

Full Pushups: 8,8,8
Horizontal Rows:8,8,8,8
Dumbell Bench Press (at home): (2x9,5kg):12 ; (2x12kg):12,12,12
Biceps Curls: (8,5kg):12 l+r, 12 l+r, 12 l+r

Thursday 02/05/13

Full Pushups: 9,9,8
Overhead Press: (2x5,5kg):12,12 ; (2x6kg): 12

Friday 03/05/13

Full Pushups: 9,9,9
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Re: Axel's log: Everyday is a new beginning

Post by itlives on Mon May 06, 2013 9:40 am

I find following routines for a long time hard to do. I get bored. Fortunately, there are a lot of routines out there and I have no trouble doing one for a week at a time.

Good luck on your PU challenge!
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Re: Axel's log: Everyday is a new beginning

Post by Axel on Mon May 06, 2013 12:43 pm

itlives wrote:I find following routines for a long time hard to do. I get bored. Fortunately, there are a lot of routines out there and I have no trouble doing one for a week at a time.

Good luck on your PU challenge!

Thanks!

Yes I know what you mean but at least I should have some guideline. For example I should do this type of training this times a week preferably on this and this day (running for example 2 times a week wednesday/friday or sunday). Also before I do a workout I like to plan which excercises I'm going to do because I do much less when I don't write it down.
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Re: Axel's log: Everyday is a new beginning

Post by Rix on Mon May 06, 2013 12:46 pm

you have to average 33. 3 a day :) im sure you will do that, good luck mate
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Re: Axel's log: Everyday is a new beginning

Post by Axel on Mon May 06, 2013 12:52 pm

Saturday 04/05/13

Full Pushups:9,9,9
Dumbell Bench Press (gym): (2x12kg):12 ; (2x16kg): 12,12,12
Leg Raises:11,11,11
Pullups: 3,3,3
Dumbell Bench Press(gym): (2x18kg): 12,8,8
Chinups: 3,3,3

I started to feel my right shoulder when I started working out today. Didn't want to force myself to much. (see dumbell bench press and chinups)

Sunday 05/05/13

Full Pushups:9,10,9
Horizontal Row:10,8,6,6
Bridges:10,10,10
Plank:2min30
Full Pushups:9,9,8

Monday 06/05/13

Full Pushups:9,9,10
Biceps Dumbell Curls: (6kg):12l+r ; (8,5kg): 12l+r, 12l+r ; (9,5kg): 12l+r
Plank:2min30,2min30

Probably doing some workout in the evening too.
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Re: Axel's log: Everyday is a new beginning

Post by Axel on Mon May 06, 2013 1:03 pm

Rixstar wrote:you have to average 33. 3 a day :) im sure you will do that, good luck mate

Yeah it's not really that hard to achieve but still consistency is needed :)
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Re: Axel's log: Everyday is a new beginning

Post by Dave on Mon May 06, 2013 4:55 pm

Or a few days of going all out. :zerk:
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Re: Axel's log: Everyday is a new beginning

Post by itlives on Mon May 06, 2013 7:03 pm

Dave.cyco wrote:Or a few days of going all out. :zerk:

:^: That's it. All out a couple of times a week will make it EASY! :pushup1:
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Re: Axel's log: Everyday is a new beginning

Post by Axel on Tue May 07, 2013 4:21 pm

Nah did that once and hurt my shoulder so better make slow but consistent progress. Normally I'll have some money left this month and I'm planning on buying a weighted vest. Can't wait to do weighted pushups and horizontal rows.
(It's probably a good idea if I could first reach 3x20 with the pushups)
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Re: Axel's log: Everyday is a new beginning

Post by Axel on Tue May 07, 2013 4:25 pm

Monday 06/05/13 - PART 2

Overhead Press: (2x3,5kg):12,12 ; (2x4kg):12,12
Full Pushups:8,9,9

Tuesday 07/05/13

Full Pushups:9,8,8
Full Pullups:4,4,3
Leg Raises:11,11,11
Dumbell Bench Press (gym): (2x12kg):12 ; (2x18kg): 12,12,12
Full Pushups: 9,9,9


Also, I was thinking about a fun goal to reach. At the gym where I go, the dumbells go till 30 kg.
I was thinking about trying to do 6reps of (2x30kg) dumbell bench press by the end of the year.
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Re: Axel's log: Everyday is a new beginning

Post by Axel on Sat May 11, 2013 7:06 am

Wednesday 08/05/13

Full Pushups: 9,9,10

Friday 10/05/13

Full Pushups: 9,9,9
Horizontal Row (with chair added): 8,6,4,4
Dumbell Bench Press (gym): (2x12kg):12 ; (2x18kg): 12,12,12
Chinups: 4,5,6,5
Jumping Squats: (2x6kg): 12 ; (2x8,5kg): 12, 6 (then I hurt myself haha)

Overhead Press: (2x5,5kg): 12,12,12
Plank: 2min30,2min,2min
Biceps Curls: (6kg): 12 l+r ; (9,5kg): 10 l+r,10 l+r, 10 l+r
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Re: Axel's log: Everyday is a new beginning

Post by Axel on Mon May 13, 2013 8:14 am

Saturday 11/05/13

Full Pushups:10,10,9
Horizontal Row(with chair): 8,5,5,5,5
Biceps Curls: (6kg): 12 l+r ; (9,5kg): 12 l+r, 12l+r , 12 l+r
Full Pushups: 12,10,10,8
Plank: 2min30,2min15,2min

Sunday 12/05/13


Full Pushups:12,10,9,9

Full Pushups:13,12,10
Biceps Curls: (6kg):12 l+r ; (9,5kg): 12 l+r ; (10kg): 12 l+r, 12 l+r, 10 l+r
1-arm plank: Right: 1min,1min,1min ; Left: 1min,1min,1min
Overhead press: (2x5,5kg):12 ; (2x6kg):12 ; (2x8,5kg):8,8
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Re: Axel's log: Everyday is a new beginning

Post by Axel on Mon May 13, 2013 8:19 am

I made 3 goals for myself, I really want to reach by 31th december. (might add some more goals)

1)3x6reps of 2x30kg dumbell bench press
2)5 1-arm pushups
3)5km under 20min

Its going to be hard but I'm pretty sure I can do it.
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Re: Axel's log: Everyday is a new beginning

Post by itlives on Mon May 13, 2013 8:45 am

Go for it! Never take your eyes from the goal and you'll hit it!
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Re: Axel's log: Everyday is a new beginning

Post by Rastaman on Mon May 13, 2013 8:47 am

I'm pretty sure you can do it too!

The 1 Arm push is also a New Years goal of mine... Im gunna hold you to this resolution :twisted:
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Re: Axel's log: Everyday is a new beginning

Post by Dave on Mon May 13, 2013 8:54 am

Rastaman, I would have been sure you could already do 1 arm pushups!
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Re: Axel's log: Everyday is a new beginning

Post by Black. on Mon May 13, 2013 9:22 am

Axel wrote:2)5 1-arm pushups

Incline one arm pushups worked great for me. Try them.
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Re: Axel's log: Everyday is a new beginning

Post by Axel on Mon May 13, 2013 2:48 pm

Thanks guys! It's going to be really hard but I have the feeling I'm going to reach my goal :)

Rastaman wrote:I'm pretty sure you can do it too!

The 1 Arm push is also a New Years goal of mine... Im gunna hold you to this resolution :twisted:

Cool! I'm going to follow your log then :)
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Re: Axel's log: Everyday is a new beginning

Post by Rastaman on Mon May 13, 2013 6:49 pm

Dave.cyco wrote:Rastaman, I would have been sure you could already do 1 arm pushups!
Not yet Dave. Persisting with feet together, still lacking some triceps strength I think.
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Re: Axel's log: Everyday is a new beginning

Post by Axel on Tue May 21, 2013 1:49 pm

Man I had a bad week. Was sick, had exams, didn't have a lot of time do work out.

Thursday 14/05/13

Full Pushups: 13,12,12

Friday 17/05/13

Full Pushups: 16,13,10
Dumbell Bench Press: (2x14kg):12 ; (2x18kg):12 ; (2x20kg):10,10,12
Biceps Curls: (2x8kg):12 ; (2x10kg):12 ; (2x12kg): 10,12,10
Overhead Press: (2x8kg):12 ; (2x10kg): 12 ; (2x12kg): 10,12,10
Leg Raises: 13,13,13

Running: 25min
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Re: Axel's log: Everyday is a new beginning

Post by Axel on Tue May 21, 2013 1:54 pm

Saturday 18/05/13

Dumbell Bench Press: (2x12kg):12 ; (2x18kg):12,12 ; (2x20kg):12,12
Leg Raises: 13,13,13
Pullup: 4,5,4,5
Chinups: don't remember how many
Running: 20min

Sunday 19/05/13

Full Pushups:14,12,12
Overhead Press: (2x5,5kg):12 ; (2x6kg):12 ; (2x8,5kg): 11,10,11

I have the feeling that gym dumbells don't equal dumbells I have at home. Apparently I can overhead press +3,5kg at the gym. Weird. Or maybe it was because I did it sitting at the gym...

Biceps Curls: (6kg):12l+r ; (9,5kg):12l+r ; (10kg):12l+r ; (11kg):11l+r ; (12kg): 9l+r

Full Pushups:12,12,9
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Re: Axel's log: Everyday is a new beginning

Post by Axel on Tue May 21, 2013 3:25 pm

Also bought myself a new pullup bar and a small bench (for dumbell press). One of the next days I'm buying a barbell.

New goal added: 15 pullups
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Re: Axel's log: Everyday is a new beginning

Post by Axel on Wed May 29, 2013 10:00 am

This sucks stupid exams, taking all of my time...

Wednesday 22/05/13

Full Pushups:15,12,12

Friday 24/05/13
Full Pushups:15,15,14
Pullups:6,5,5
Dumbell Bench Press: (2x8,5kg):12 ; (2x9,5kg):12 ; (2x12kg):20,20,20
25min running

Saturday 25/05/13
Full Pushups:15,12,12

Sunday 26/05/13
Full Pushups:15,12,12
Plank:2min,2min,2min
Pullup:5,5,5
25min running

Tuesday 28/05/13
Biceps Curls: (2x8kg): 3x12

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Re: Axel's log: Everyday is a new beginning

Post by Iliander on Wed May 29, 2013 11:16 am

Great work anyways!

You can always do 5 min EDT training if you lack time.
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Re: Axel's log: Everyday is a new beginning

Post by itlives on Wed May 29, 2013 11:42 am

Axel wrote:This sucks stupid exams, taking all of my time...

This, too, shall pass.

You have plenty of time for the physical. Your education is the MOST important thing (right now). :read: :clappy:
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Re: Axel's log: Everyday is a new beginning

Post by Axel on Sun Jun 02, 2013 5:29 am

Yes I know itlives. But it still sucks I could've prepared them so I didn't have to do so much work right now and have time to work out.

But oh well they finish the 7th of June so I'm almost there...After that I'll have 2months and a half to prepare for the next exams so plenty of time to work out if I manage my time well :)

So for now I have:

Wednesday 29/05/12

Pullups:7,6,5
Overhead Press: (2x6,5kg): 12,12,12

Friday 31/05/12

Pushups:20,15,13
Leg Raises: 15,13,13
Pullups:7,6,4
25min running


Last edited by Axel on Sun Jun 02, 2013 5:31 am; edited 1 time in total
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Re: Axel's log: Everyday is a new beginning

Post by Axel on Sun Jun 02, 2013 5:30 am

Iliander wrote:Great work anyways!

You can always do 5 min EDT training if you lack time.

Thanks for the support man!

Maybe I should look into those indeed :)
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Re: Axel's log: Everyday is a new beginning

Post by itlives on Sun Jun 02, 2013 9:17 am

I know you knew. Sometimes, things need to said again and again to really get in the old noggin.
Like the statement you made about managing your time well. That is the key to success! It's a very powerful statement that many people wouldn't give a second thought to.
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Re: Axel's log: Everyday is a new beginning

Post by Axel on Sat Jun 08, 2013 11:57 am

itlives wrote:I know you knew. Sometimes, things need to said again and again to really get in the old noggin.
Like the statement you made about managing your time well. That is the key to success! It's a very powerful statement that many people wouldn't give a second thought to.

Yes indeed. Time management is really important if you want to reach a long term goal. I still have 4 or 5 years of school so I'm trying my best to become good at that.

I finished my exams yesterday. Had a good workout today, part 2 of it is still coming later today. But I will post my workouts of the previous days.

Saturday 02/06/13

Chinups:10,5,6
Pullups:6,5,5

Monday 04/06/13

Dumbell Bench Press: (2x8,5kg):15,15 ; (2x12kg): 20,20,20
Leg Raises: 15,16,15
Chinups: 9,7,6

Friday 07/06/13

Pullups:7,7,5
Full Pushups:15,12,12
Biceps Curls: (8,5kg):12l+r ; (10kg): 12l+r ; (11kg):9l+r , 9l+r
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Re: Axel's log: Everyday is a new beginning

Post by Axel on Sun Jun 09, 2013 5:57 am

Saturday 08/06/13

Plank:2min,2min,2min
Chinups:6,6,5

Pullups:7,5,4
Full Pushups: 15,15,12

Leg Raises: 17,17,15
Biceps Curls: (10kg):12l+r ; (11kg):10l+r; 8right;7left
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Re: Axel's log: Everyday is a new beginning

Post by Axel on Mon Jun 10, 2013 2:36 pm

Sunday 09/06/13

Dumbell Squat: (2x8,5kg):21 ; (2x12kg):20 ; (0kg):30,20

(NOTE: I'm going to quit doing full squat cuz they really hurt my back, I'll try to do them as deep as I feel my back is still straight)

Full Pushups: 15,13,10
Overhead press: (2x8,5kg):10 ; (2x7kg):10,10
Chinups:9,6,5
Plank:1min,2min,2min,1min30


Last edited by Axel on Tue Jun 11, 2013 11:12 am; edited 1 time in total
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Re: Axel's log: Everyday is a new beginning

Post by Dave on Mon Jun 10, 2013 4:26 pm

If pushups hurt your low back it most likely means you need to strengthen your abs. Can you do hanging knee or leg raises or toes to bar? What about dragon flags or dragon flag negatives?
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Re: Axel's log: Everyday is a new beginning

Post by Axel on Tue Jun 11, 2013 11:13 am

Dave wrote:If pushups hurt your low back it most likely means you need to strengthen your abs. Can you do hanging knee or leg raises or toes to bar? What about dragon flags or dragon flag negatives?

Sorry meant to say full squats hurt my back...
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Re: Axel's log: Everyday is a new beginning

Post by Axel on Thu Jun 13, 2013 4:57 am

Monday 10/06/13

Dumbell Bench Press: (2x12kg):12 ; (2x14kg):12 ; (2x16kg):12 ; (2x18kg):12 ; (2x20kg):9
Leg Raises: 12,13,12
Biceps Curls: (2x8kg):12l+r ; (2x12kg): 12l+r,12l+r,12l+r

Wednesday 12/06/13
Full Pushups:15,13,13
Full Pullups:8,5,5
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Re: Axel's log: Everyday is a new beginning

Post by Axel on Tue Jun 18, 2013 3:51 pm

Friday 14/06/13

Full Pushups:16,13,13
Full Chinups: 8,7,6
Plank:2min,2min,2min

Saturday 15/06/13

Full Pullups:7,7,6
Full Pushups:15,15,13
Full Squat (Stage 5 CC):30,22
Plank:2min,2min,2min (2min rest)
Overhead Press: (2x6kg):12 ; (2x7kg):11,10,10
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Re: Axel's log: Everyday is a new beginning

Post by Axel on Tue Jun 18, 2013 3:56 pm

Sunday 16/06/13

Full Chinups:10,8,6
Dumbell bench press (harder version:legs of the ground): (2x6kg):12 ; (2x8,5kg):12 ; (2x12kg): 12,20,15,15
Leg Raises:15,15,15
Biceps Curls: (8,5kg):12l+r ; (10kg):12l+r ; (11kg):12l+r ; (12kg):9l+r
20min running
Short Bridges (Stage 1 CC):50,50,20 (back hurts)

Monday 17/06/13

1-arm plank: right:1min,1min,1min ; left:1min,1min,1min
Full Pullup:8,6,6
Full Pushup:16,15,13
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Re: Axel's log: Everyday is a new beginning

Post by Axel on Thu Jun 20, 2013 10:17 am

Tuesday 18/06/13

Plank:2min,2min,2min (rest:2min)
Overhead Press: (2x6kg):12 ; (2x7kg):12,12,12
25min running
Full Chinups: 10,9,8 ; 8,7

Wednesday 19/06/13

Full Pullups:7,7,3
Dumbell Bench Press: (2x12kg):12 ; (2x18kg):12,12,12 ; (2x20kg):12
Leg Raises:15,15,15
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Re: Axel's log: Everyday is a new beginning

Post by Axel on Thu Jun 20, 2013 10:24 am

I think I'm slowly starting to get addicted to Pullups
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Re: Axel's log: Everyday is a new beginning

Post by Axel on Fri Jun 21, 2013 10:26 am

Thursday 20/06/13

Biceps Curls: (10kg):12 l+r ; (11kg):12l+r ; (12kg):10l+r, 10r,8l
Short Bridges(Stage1 CC):50,50,50 --> Stage 2!!!
1-arm plank: right:1min,1min,1min ; left:1min,1min,1min
Full Pullups:7,7,5

Full Pullups (again):7,7,4
Full Pushups: 20,20,16
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Re: Axel's log: Everyday is a new beginning

Post by Iliander on Fri Jun 21, 2013 11:51 am

Great work bro!
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Re: Axel's log: Everyday is a new beginning

Post by Axel on Fri Jun 21, 2013 12:13 pm

Thanks man! :)
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Re: Axel's log: Everyday is a new beginning

Post by Axel on Mon Jun 24, 2013 6:46 am

Saturday 22/06/13

Full Pullups:7,7,6

Sunday 23/06/13

Full Pullups:7,9,7
Full Pushups:17,15,13
Full Squat (stage 5 CC):30,30 --> Stage 6
Plank: 2min,2min,2min (rest:1min58 )
Overhead Press: (2x6kg):12 ; (2x8,5kg):10,8,10
Full Chinups:8,8,8
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Re: Axel's log: Everyday is a new beginning

Post by Axel on Mon Jun 24, 2013 6:47 am

I'm thinking about doing a Pullup Challenge next month. If someone is interested to join in, let me know! :)
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Re: Axel's log: Everyday is a new beginning

Post by Axel on Thu Jul 11, 2013 5:23 am

Monday 24/06/13

Full Pullups: 9,7,5 (NOTE: maybe take a break from pullups for a few days)
Full Pushups:16,16,13

Tuesday 25/06/13

Leg Raises (slow): 12,12,12
Biceps Curls: (10kg):12 ; (12kg): (right):10,8,8 ; (left):9,8,8

Sunday 30/06/13

Full Pullups:7,7,7
Full Pushups:15,15,13
Full Squat:12
Close Squat:1,3,2,10,2,5

Plank: 2min,2min,2min (rest:1min56)
Overhead Press: (2x6kg):12 ; (2x8kg):8,8,8
Chinups:8,8,6
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Re: Axel's log: Everyday is a new beginning

Post by Axel on Thu Jul 11, 2013 5:28 am

Monday 01/07/13

Wide Pullup:8,7,6
Dumbell Bench Press: (2x14kg):12 ; (2x18kg):12 ; (2x20kg):12,12

Tuesday 02/07/13

Leg Raises (slow): 12,8,8

Thursday 04/07/13

Full Pullups:7,7,6
Full Pushups: 15,15,14
Full Squat:12
Close Squat:3,8,3,8
Plank: 2min,2min,2min (rest:1min54)

Friday 05/07/13

Full Chinups:8,9,6
Overhead Press: (2x6kg):12 ; (2x8,5kg):8,9,9

Wide Pullups:8,7,6
Dumbell Bench Press: (2x14kg):12 ; (2x20kg):12 ; (2x22kg):10,8
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Re: Axel's log: Everyday is a new beginning

Post by Axel on Thu Jul 11, 2013 5:33 am

Saturday 06/07/13

20min running

Full Pullups:7,7,5
Leg Raises (slow):10,10,10
Full Pushups:15,15

Sunday 07/07/13

Biceps Curls: (10kg):12each ; (12,5kg): (right):10,8,8 , (left):9,8,7
Bridge: (stage 1):12 ; (stage2):10,10,10
Full Chinups: 9,6,7

Tuesday 09/07/13

Full Chinups:9,9,7

Wednesday 10/07/13

1-arm plank(rest:1min20): (right):3x 1min ; (left):3x1min
Full Chinups: 9,9,6
Close Pushups:4,3,5

Full Pullups:8,8,5
Dumbell Bench Press: (2x14kg):12 ; (2x18kg):12 ; (2x20kg):10 ; (2x22kg):10,9,8
Close Pushups:5,5,4
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Re: Axel's log: Everyday is a new beginning

Post by Iliander on Thu Jul 11, 2013 6:35 am

Great work in here!

The close push-ups will prepare your triceps for the one arm push-up.
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Re: Axel's log: Everyday is a new beginning

Post by Axel on Thu Jul 11, 2013 6:45 am

Iliander wrote:Great work in here!

The close push-ups will prepare your triceps for the one arm push-up.

Thanks, more consistency is needed though :)

There is something that is bothering me lately and maybe you could help Iliander. I have really small (and weak) forearms. Do you think I would have to add some excercise to get stronger and bigger forearms or just have some patience with the excercises I'm doing now?
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Re: Axel's log: Everyday is a new beginning

Post by Iliander on Thu Jul 11, 2013 9:19 am

Axel wrote:Thanks, more consistency is needed though  :)

There is something that is bothering me lately and maybe you could help Iliander. I have really small (and weak) forearms. Do you think I would have to add some excercise to get stronger and bigger forearms or just have some patience with the excercises I'm doing now?
I wouldn't worry about it, I think your forearms will be a lot stronger once you can rep out 15+ pull-ups.

But I think the wrist roller (both directions) is great for the forearms in terms of both strength and hypertrophy. :) 
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Re: Axel's log: Everyday is a new beginning

Post by Axel on Fri Jul 19, 2013 8:00 am

Thursday 11/07/13

Full Pullups:8,7,5
Full Pushups: 15,14,12
Full Squat: 12
Close Squat:4,8,5,4
Plank: (rest:1min52) 2min,2min,1min30

Friday 12/07/13

Full Pullups:7,7,6

Saturday 13/07/13

Full Pullups:7,6,5
Pushups:15,15,13

Sunday 14/07/13

Close Pushups: 3,3,2,3
Overhead Press (2x6kg):12 ; (2x8,5kg):10,10,10
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