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AZE's workout log

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Re: AZE's workout log

Post by Dave on Sun Sep 15, 2013 5:21 pm

Congrats on getting your Murph on! Go post your time in the Murph thread. And remember this was not cheating according to the challenge rule, especially considering you ran MORE distance than the workout calls for. :laugh1: 
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Re: AZE's workout log

Post by itlives on Sun Sep 15, 2013 5:49 pm

Thanks blazedOne! You've given me the impetus to really do this this thing before the end of the month!
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Re: AZE's workout log

Post by blazedaces on Sun Sep 15, 2013 6:07 pm

itlives wrote:Thanks blazedOne! You've given me the impetus to really do this this thing before the end of the month!
:D Glad I can help to inspire.

-blazed

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Re: AZE's workout log

Post by blazedaces on Thu Sep 19, 2013 5:51 pm

9/17/13
Rode bike 8 miles to and from work (16 total).

9/18/13
Rode bike 8 miles to and from work (16 total).

All exercises where as usual done 1 after another (1 set of all 5 exercises done, then a second, etc.)

5 sets of dumbbell shoulder press: 60 lbs x 10, 70 lbs x 10, 80 lbs x 10, 90 lbs x 6, 100 lbs x 4
5 x 10 dumbbell deadlift: 80 lbs, 90 lbs, 100 lbs x 3 more
5 sets of rows: 100lbs x 10, 110 lbs x 10, 120 lbs x 10, 130 lbs x 8, 140 lbs x 6
5 x 10 band assisted partial glute ham raise
5 sets of side planks for 30 seconds on each side, for the first two the last 10 seconds were in the star position (raised leg instead of staggered) and for the remaining 3 it was the last 15 seconds

-blazed

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Re: AZE's workout log

Post by blazedaces on Sun Sep 22, 2013 8:52 pm

9/22/13

Going for the murph challenge again today. Start time is approximately 2:51 pm.

Today I'm going to try to reduce each set to 3 pullups, 6 pushups, and 9 squats. That's 33 sets and if possible the very last set will be 4 pullups, 8 pushups, and 12 squats.

First ran 12:57 which is more than a mile.

#Of sets completed: 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30. 31, 32, 33

Ran 14:19, which was the same distance as the initial run, but obviously slower.

Woot! Time is 4:48. One hour and 57 minutes.

-blazed


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Re: AZE's workout log

Post by itlives on Sun Sep 22, 2013 9:24 pm

Good work Blaze! I may take this recipe and use it.
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Re: AZE's workout log

Post by blazedaces on Sun Sep 22, 2013 10:00 pm

itlives wrote:Good work Blaze! I may take this recipe and use it.
Thanks and feel free. Good luck.

-blazed

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Re: AZE's workout log

Post by blazedaces on Fri Sep 27, 2013 3:24 pm

9/25/13
Biked to and from work 8 miles each way.

5 sets of reverse hand stand pushups: 5 reps for the first set and 6 for the rest
5 x 5 glute ham raise where I would go about 3/4 of the way to flat, then I couldn't hold myself up so I would fall and catch myself with my hands, then slightly assist with a push of my hands but pull myself with my legs all the way up, full range of motion. This is being done on a lat pull down/row machine with my legs being held between the seat and the knee posts.
5 x 10 bodyweight rows
5 sets of step ups on each leg: 70 lbs x 10, 80 lbs x 10, 90 lbs x 8, 100 lbs x 6, 100 lbs x 5
5 sets of janda sit ups: 20, 20 with 10 lbs, 15 with 15 lbs, 12 with 20 lbs, 12 with 25 lbs (The first two sets I put my legs on a balancing ball, but I wasn't feeling my abs so much and assumed I was doing it wrong. So I googled around and found if you instead hook your feet into a band which forces you to continuously pull your feet towards you it works much better, and it did! I really felt my abs after switching over to this method).

9/26/13
Biked to and from work 8 miles each way.

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Re: AZE's workout log

Post by itlives on Fri Sep 27, 2013 11:21 pm

Good work blazedone. I should have kept working the GHR. I could probably do one by now. I was doing them same as you when I stopped.
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Re: AZE's workout log

Post by Dave on Fri Sep 27, 2013 11:26 pm

Ditto on the good work!
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Re: AZE's workout log

Post by blazedaces on Sat Sep 28, 2013 12:30 am

itlives wrote:Good work blazedone. I should have kept working the GHR. I could probably do one by now. I was doing them same as you when I stopped.
I'm getting very close. It's a slow and steady struggle, but I can see the light at the end of the tunnel.

-blazed

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Re: AZE's workout log

Post by itlives on Sat Sep 28, 2013 9:21 am

Go towards the light!
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Re: AZE's workout log

Post by CheesedogTheFirst on Sat Sep 28, 2013 11:51 pm

What if the light at the end of the tunnel is an oncoming train? :mrgreen: 
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Re: AZE's workout log

Post by blazedaces on Sun Sep 29, 2013 12:24 am

Then run... it's part of the training lol

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Re: AZE's workout log

Post by blazedaces on Sun Sep 29, 2013 10:07 pm

9/29/13

60 jumping jacks to warm up

5 sets of chinups: 10, 10, 10, 8, 6
5 sets of USA dips: 5, 6, 7, 8, 9
5 sets of 1 leg squats (pistols) alternating each leg with 1 hand on the counter to help balance: 5, 6, 7, 8. I went as far as I can with no assistance (still holding for the bottom-most portion) for 3 reps.
5 sets of supermen (holding it up for a count of 5 mississippi): 10, 12, 14, 16, 20
5 sets of ab wheel: 70 inches from the wall x 10, 73 inches x 10, 76 in x 8, 78 in x 5, same

-blazed

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Re: AZE's workout log

Post by blazedaces on Tue Oct 01, 2013 9:24 pm

10/1/13
Biked 8 miles to and from work.

5x5 reverse HSPU's against the wall
5x5 glute ham raise with hands on the very bottom, trying my best to go down as slowly as possible before letting go and going up as much of the full range without assistance as I can
5 sets of rows: 110 lbs x 15, 120 lbs x 12, 130 lbs x 10, 140 lbs x 7, 150 lbs x 5
5 sets of dumbbell deadlift: 80 lbs x 12, 90 lbs x 12, 100 lbs x 12, same, same
5 sets of anti-rotation rotation chops (is that what they're called, found an online source that called it that): 60 lbs x 15, 70 lbs x 15, 70 lbs x 10, 80 lbs x 10, 90 lbs x 10 (I also want to note the first two weren't starting from the correct position and were too easy so I changed positions so I was doing a more full rotation all the way through, which is why the last 3 were less reps since they were harder)

-blazed

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Re: AZE's workout log

Post by Dave on Tue Oct 01, 2013 10:39 pm

Cheesedog wrote:What if the light at the end of the tunnel is an oncoming train?  :mrgreen: 
Go to 1:49

[You must be registered and logged in to see this link.]

I love this song by the way. XD 
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Re: AZE's workout log

Post by Dave on Tue Oct 01, 2013 10:40 pm

blazedaces wrote:5x5 reverse HSPU's against the wall
Forgive me if this was already covered, but by reverse you mean you're facing the wall right?

And seriously man your training sessions are really coming together lately! Kudos!
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Re: AZE's workout log

Post by blazedaces on Wed Oct 02, 2013 4:07 pm

Dave wrote:
blazedaces wrote:5x5 reverse HSPU's against the wall
Forgive me if this was already covered, but by reverse you mean you're facing the wall right?
No, sorry if it wasn't clear.  By reverse I mean you go place yourself in the final position and resist gravity all the way through, like with reverse crunches/situps.  It's a very powerful progression technique that can very quickly allow you to develop the muscles to be able to do an exercise that you at the moment are unable to do.  It works so well because you are going through the full range of motion and using the muscles at every step, even if you don't have the full strength to do one at the moment.  Reverses can make you very sore though so watch out.  I'm sure you're already familiar with them.

Dave wrote:And seriously man your training sessions are really coming together lately!  Kudos!
Thanks, I really feel myself becoming stronger and seeing real progress.  This is the greatest benefit of having a workout log.  I looked up a paper (study) on people going to the gym and why they continue/don't.  The biggest reason to continue or stop was whether you were seeing real progress/results.  By keeping a log you can track your progress and you can also see where you're succeeding and/or failing.  I feel too many people just go and don't have any grasp of what they are doing relative to more than a week or two ago.  It's a real shame.

I could go on and on, but I digress.

-blazed


Last edited by blazedaces on Wed Oct 02, 2013 8:24 pm; edited 1 time in total

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Re: AZE's workout log

Post by Dave on Wed Oct 02, 2013 5:11 pm

Aha, so by reverse HSPUs you mean negatives.  :idea:  Good idea!  :up:
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Re: AZE's workout log

Post by blazedaces on Wed Oct 02, 2013 5:52 pm

So that's what they're called, thanks.

10/2/13
Ran 3 miles in 25:15 followed by a cool down.

-blazed

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Re: AZE's workout log

Post by itlives on Wed Oct 02, 2013 8:00 pm

Good insight on the keeping a log thing. It's one of the things I highly stress for the people I train.
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Re: AZE's workout log

Post by blazedaces on Sat Oct 05, 2013 9:22 pm

Definitely good advice.

10/3/13 Biked 8 miles both to and from work.

10/5/13 Ran 4.7 miles in 43:43.

Later in the same day...

USA pushups: 12, 12, 10, 12, 12
Holding onto counter assisted pistols (on each leg one after the other): 5, 6, 7, 8, 5
USA Rows: 12, 10, 12, 12, 10
Reverse Hyperextensions: 15, 20, 16, 20, 25
Ab wheel rollout: 71 in x 8, 74 in x 7, Tried 77 inches, failed on the second try, did two more back at 74 inches, 74 in x 5, same

-blazed

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Re: AZE's workout log

Post by blazedaces on Sun Oct 06, 2013 6:37 pm

10/6/13

Ran 2.8 miles in 29:28.

-blazed

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Re: AZE's workout log

Post by blazedaces on Wed Oct 09, 2013 7:21 pm

10/7/13

Ran 2 miles in 17 minutes followed by a cool down.

5 x 1.5 HeSPUs (I say 1.5 because I did one and failed to do a full second one and would instead start lowering my legs, which reduced the angle and allowed me to straighten all the way).
5 x 5 Glute ham raise with hands helping on the bottom portion
5 x 6 wide grip pull ups
5 sets of lunges holding onto dumbbells: 40 lbs x 10, 50 lbs x 8, 60 lbs x , 70 lbs x 8, 80 lbs x 7, 90 lbs x 5
5 x 1:10 plank holds

10/8/13
Biked 8 miles to and from work.

-blazed

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Re: AZE's workout log

Post by blazedaces on Thu Oct 10, 2013 4:29 pm

10/10/13
Biked 8 miles to and from work.

5 dumbbell bench press: 80 lbs x 16, 90 lbs x 15, 100 lbs x 10, 100 lbs x 12, 100 lbs x 8.5
5 x 5 glute ham raise with hands assisting on the very bottom portion
5 x lawnmowers on each hand: 40 lbs x 15, 45 lbs x 12, 50 lbs x 10, same, same
5 x step ups on each leg: 80 lbs x 10, 90 lbs x 10, 100 lbs x 8, same, 100 lbs x 10
5 x turkish get ups holding a single dumbbell alternating hands (1 rep is only 1 hand, not both): 10 lb x 10, 15 lbs x 8, 20 lbs x 6, 25 lbs x 6, same

-blazed

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Re: AZE's workout log

Post by Dave on Thu Oct 10, 2013 4:34 pm

Those TGUs are looking good! High reps are a killer on that exercise!
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Re: AZE's workout log

Post by blazedaces on Thu Oct 10, 2013 4:38 pm

Dave wrote:Those TGUs are looking good!  High reps are a killer on that exercise!
I really love the exercise.

-blazed

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Re: AZE's workout log

Post by Dave on Thu Oct 10, 2013 5:03 pm

As well you should! And I should do them more often myself!
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Re: AZE's workout log

Post by blazedaces on Wed Oct 16, 2013 2:38 pm

10/16/13
Biked 8 miles to and from work.

5 sets of HeSPUs, 3 for the first set, 2 for the rest
5 x 5 glute ham raise with hands helping at the very bottom
5 sets of pull ups, 8 for the first 4 sets, 6 for the last one
5 sets of deadlift: 80 lbs x 15, 90 lbs x 15, 100 lbs x 12, 100 lbs x 12, 100 lbs x 15 (Man did these take the wind out of me)
5 x 30 seconds each side plank star position, on the last set my leg fell a few times

-blazed


Last edited by blazedaces on Wed Oct 16, 2013 4:11 pm; edited 1 time in total (Reason for editing : Put only the weight of a single dumbbell before, fixed it now.)

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Re: AZE's workout log

Post by itlives on Wed Oct 16, 2013 4:10 pm

That's a lot of DL's!
Good work as always!
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Re: AZE's workout log

Post by blazedaces on Wed Oct 16, 2013 4:12 pm

Thanks!

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Re: AZE's workout log

Post by blazedaces on Sat Oct 19, 2013 10:47 pm

10/19/13
70 jumping jacks to warm up

Partial Pistols: 5, 5, 5, 5, for the last set I went as far down as I can go and held it for 10 mississippi x 5
USA Dips: 5, 8, 10, 10, 7
Falling tower: Back touching bed and my legs flat against the bed for the first 5 reps, then I did one where I moved a bit farther and therefore went lower for one more rep, about the same distance for 5, same, same, I went very far from the bed for the last set so just the top of my head hit it when I went down x 5
USA Rows: 10, 12, 12, 12, 15
Ab wheel rollouts to the wall: 70 in x 10, 73 in x 10, 76 in x 6, as far as I can go without the wall for 5 (obviously can't straighten all the way flat), for the last set I'm doing an ab wheel plank (holding straight for as long as I can) for 20 seconds.

I really don't know how people do a fully extended ab wheel. I can't lift my body with my arms 100% straight out. But in this link here for beastskills he's doing it: [You must be registered and logged in to see this link.]

I don't know how though.

I really can't go very low with the pistols. I'm sure I have the strength to go lower, but I lack the balance. I think I have an idea. I might try isometric holds trying to balance at the various positions of the pistol. So I'll try holding at the lowest position without hands holding me up for 30 seconds, then I'll try a bit higher, then a bit higher again. Keep doing that and I feel like it'll slowly add balancing ability.

-blazed

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Re: AZE's workout log

Post by itlives on Sat Oct 19, 2013 10:57 pm

With the balance thing on the pistols, most use a counter weight. 5 0r 10 lb.s is sufficient. I never had a problem with balance but I'll be darned if I could hold a 10 count in the down position and then push out of it. Dude, you one strong mofo!

Grrreat work on everything!
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Re: AZE's workout log

Post by blazedaces on Sat Oct 19, 2013 11:36 pm

Thanks, but as I mentioned in the post I'm not able to go very low (not even 90 degrees with the knees). I'll have to keep working on it. I also had an idea since the last post, which is that I recall that for balancing exercises you can make it even harder if you close your eyes. If you haven't tried it, go ahead and balance on one leg for a few seconds, then close your eyes. You notice the difference pretty quick. So I might add that in to spice things up next time.

-blazed

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Re: AZE's workout log

Post by itlives on Sat Oct 19, 2013 11:48 pm

That's one of my "secret" kung fu exercises. I get people that think they are all that and a box of crackers.
They're pretty good at balance, but close the eyes and it's a whole other game!
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Re: AZE's workout log

Post by blazedaces on Sun Oct 20, 2013 9:14 pm

10/20/13
Ran 2.7 miles in the 24:02.

-blazed

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Re: AZE's workout log

Post by Dave on Mon Oct 21, 2013 12:54 am

Good idea, holding the bottom position of the pistol often. You'll build strength in that portion of the movement and then put it all together. :up:
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Re: AZE's workout log

Post by blazedaces on Mon Oct 28, 2013 12:24 pm

10/27/13
Ran 2.8 miles in approximately 26 minutes (didn't time it on a stop watch).

10/28/13
Trying out the weighted vest today.

Warm up with 50 jumping jacks

HeSPU's: 2, 3, 3
Weighted Pistols (one rep is both legs) holding 10 mississippi on bottom position: 10 lbs x 5, 12.5 lbs x 5, 15 lbs x 5 (closed my eyes for the 2nd and 5th rep)
Weighted Chin ups: 10 lbs x 6, 12.5 lbs x 5, 15 lbs x 5
Weighted Lunges: 10 lbs x 15, 12.5 lbs x 15, 15 lbs x 15
Ab wheel rollouts as far as I can go (obviously I can't straighten completely, but the point is to not use the wall since I think in order to go all the way I need to relieve myself o that crutch): 5, 5, 15 lbs weighted x 5

Only did 3 sets today since I'm running late.

Edit: I also biked 8 miles to and from work today.

-blazed


Last edited by blazedaces on Wed Oct 30, 2013 11:01 am; edited 1 time in total

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Re: AZE's workout log

Post by itlives on Mon Oct 28, 2013 1:16 pm

blazedaces wrote:

Only did 3 sets today since I had the weight vest on and I'm running late.

-blazed
There, I fixed it!
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Re: AZE's workout log

Post by blazedaces on Mon Oct 28, 2013 11:23 pm

Lol, I didn't even mention that the sun was in my eyes... and the planets were not aligned just right...

-blazed

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Re: AZE's workout log

Post by blazedaces on Wed Oct 30, 2013 11:56 am

10/30/13
Warm up with 30 jumping jacks.

15 lb Weighted USA Pushups: 8, same, 10, same, same
15 lb Weighted Pistols (one rep is both legs) holding 10 mississippi on the bottom position: 5 x 5
15 lb Weighted USA rows: 6, 8, 9, 10, same
15 lb Weighted jumping lunges (one rep is both legs): 7, 8, same, 9, 10
Ab wheel rollouts as far as I can go* : 5

I only did one set of the ab wheel because my abs were still hella sore and I prefer not to work a muscle that's so sore. I'll save it for next time.

Then biked 8 miles to and back from work.

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Re: AZE's workout log

Post by Rastaman on Wed Oct 30, 2013 5:03 pm

Solid workouts mate!

Your making some good progress with the AB rollouts, also a goal of mine.  How do you feel you initialize the return movement?  I tend to use the lower back to start the return and then feel it more in the ABs once past the horizontal.  Still a way to go until I can extend far enough to touch the chest on the ground :mrgreen: 

Good luck I'll be watching your progress.
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Re: AZE's workout log

Post by blazedaces on Tue Nov 05, 2013 12:07 pm

Thanks.

I had to try the exercise to answer your question, but what I guessed was correct. In the lowest position I can go I'm just holding my body straight as if in a plank and I move my hands forward and then backwards. As soon as my hands have moved back enough I feel it the most in my lower abs as I pull my body back. That's interesting. I will say this though, that I do feel I'm going slightly lower today then I did last time. To quote the matrix, the only way to get there, is to get there.

11/5/13
Warm up with 30 jumping jacks.

HSPU's against the wall: 3, 3, 3, 3, 4
Weighted Pistols assisted with holding onto the counter, but going through full range of motion (each rep is both legs): 10 lbs x 5, 12.5 lbs x 5, 15 lbs x 5, 17.5 lbs x 5, 20 lbs x 6
Weighted Pull ups: 10 lbs x 7, 12.5 lbs x 7, 15 lbs x 7, 17.5 lbs x 5, 20 lbs x 5
Weighted Falling Tower: 10lbs x 5, 12.5 lbs x 5, 15 lbs x 5, 17.5 lbs x 5, 20 lbs x 5
Ab wheel roll outs as far as I can go: 5 x 5

Then biked 8 miles to and back from work.

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Re: AZE's workout log

Post by blazedaces on Wed Nov 13, 2013 12:15 pm

11/13/13
Warm up with 30 jumping jacks.

Pistols (one rep is both legs) just going as low as I can go (I am definitely going lower. There were even a few reps throughout where I went pretty much all the way butt to floor, but with those I would lose some balance on the way up and after going straight would stand with both legs ): 5 , 5 , 4 , 5, 5
Weighted USA Pushups: 12.5 lbs x 10, 15 lbs x 10, 17.5 lbs x 10, 20 lbs x 10, 22.5 lbs x 10
Weighted jumping lunges (one rep is both legs): 12.5 lbs x 10, 15 lbs x 10, 17.5 lbs x 10, 20 lbs x 10, 22.5 lbs x 10
Weighted USA rows: 12.5 lbs x 10, 15 lbs x 10, 17.5 lbs x 10, 20 lbs x 10, 22.5 lbs x 10
Ab wheel rollouts to the wall: 74 in x 5, 76 in x 5, same, same, same

Then biked 8 miles to and back from work.

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Re: AZE's workout log

Post by itlives on Wed Nov 13, 2013 5:59 pm

Bet those jumping lunges hurt after the pistols!
Good work blazing one!
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Re: AZE's workout log

Post by blazedaces on Mon Nov 18, 2013 11:10 am

11/14/13 and 11/15/13
Biked 8 miles to and from work.

Thanks. They were still hurting on Friday, probably cause I kept on biking every day and I push really hard up those hills.

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Re: AZE's workout log

Post by Dave on Mon Nov 18, 2013 4:21 pm

When I push hard every day I make sure I take glutamine every day 1-3 times per day. In fact I take it just about every day even when I don't push hard.
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Re: AZE's workout log

Post by blazedaces on Thu Dec 12, 2013 11:35 am

It's been too long since I posted.  My Fiance (did I mention ever that I got engaged a few months back :)) was over for the Thanksgiving break.  Remember that I live in Seattle, and she is going to school back on the east coast.  Eventually she will move over here, but it's hard in between then and now.  Anyway, for a while now we've been working out every other day over skype.  Besides that, I have been trying to do a form of cardio every day whether that be biking to work or running on the treadmill.  I can't say I've gotten every day in, but overall I feel it's not a bad track record.

It's been mostly two sets of five exercises and the exercises I've been doing were not as hard core as usual (catering to her).  There was one day where I went to the gym on my own and I didn't log what I did as well, but I don't recall the exact date or exercises.  Anyway, today is another day that something did not allow the time for us to both workout together.  So here goes.

12/12/13
Warm up of 50 jumping jacks

(I rep is both legs for both the pistols and step ups)
Pistols (I'm going all the way down, but usually as I'm going up my free leg or a hand might just touch the ground quickly for balance): 5x5
Weighted USA Pushups: 15 lbs x 10, 17.5 lbs x 10, 20 lbs x 10, 22.5 lbs x 10, 25 lbs x 10
Weighted Step Ups onto 2 ft high counter chair: 15 lbs x 10, 17.5 lbs x 10, 20 lbs x 10, 22.5 lbs x 10, 25 lbs x 10
Weighted USA Rows: 15 lbs x 10, 17.5 lbs x 10, 20 lbs x 10, 22.5 lbs x 10, 25 lbs x 10
Ab wheel rollout as far as I can and hold for 5 mississipi (this worked for making my pistols go lower, maybe it'll help me make ab wheel rollout go all the way): 5x5

Biked 8 miles to and back from work.

-blazed

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Re: AZE's workout log

Post by Dave on Thu Dec 12, 2013 4:11 pm

Full pistols!  Your skills are complete!  Indeed you are powerful as the Emperor has foreseen. :dbl-jedi:

And congratulations on the engagement!  :love: 
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