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Old 08-31-2012, 12:16 PM   #51
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Friday, August 31, 2012 - SHFL Phase 2 Workout 3:

18 Minute Block: Set timer for 18 minutes. Perform exercises 1A-1F in rapid succession, with little or no rest between exercises aim for 4 cycles

1A) Walking Lunges 30x8, 30x8, 30x8, 30x8, 30x8
1B) Inverted Rows 8, 8, 8, 8, 8
1C) Tuck Jump 8, 8, 8, 8, 8
1D) SB Leg Curls 8, 8, 8, 8, 8
1E) Neutral Grip DB Bench 50x8, 50x8, 50x8, 50x8, 50x8
1F) Garhammer Raise 8,8,8,8,8

5 Cycles Completed!!


12 Minute Block:
Set time for 12 minutes. Peform exercises 2A-2D in rapid succession, with little or no rest between exercises aim for 3 cycles

2A) DiveBomber Push Ups 12,12,12
2B) Seal Jacks 12,12,12
2C) Overhead DB Squats 15x12,15x12, 15x12 (These were absolutely abysmal)
2D) Bicep Curls 15x12, 15x12, 15x12

Co-worker was texting me all through the 12 minute block. Grrrrrr... Overhead squats holding dumbbells is just ridiculous. I'm sure my form was totally off.

got body comp done and did photos...
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Old 08-31-2012, 12:52 PM   #52
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Okay, so BOdy Comp came back at 14.08% which is -2.05% since 5 weeks ago when it was first done.

7 Site Measures
Triceps 10 (Same)
Pecs 10 (-2mm)
Midaxilla 7 (-7mm) * I think measurer measured lower that the first time
Subscap 10 (-3mm)
Abdomen 17 (-1mm)
Suprailliac 12 (-1mm)
Quads 19 (Same)

Even though the workouts are going well, and I'm feeling more solid. The pics tell a different story, and I'm pretty sure losing 2 points of body fat in 5 weeks is pretty fictious. Especially with how haphazzard my diet has been.

So I think a more realistic assessment would be 15% or 1% loss.

Pics are Here:http://muscleandbrawn.com/forums/mem...2012-pics.html

I know I sound obessive, but the last 1 to 2 years my body's preferred fat storage place is in the lower back area. And it's driving me F#CKING CRAZY!
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Old 08-31-2012, 01:08 PM   #53
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Quote:
Originally Posted by Muscletrainerdh View Post
I know I sound obessive, but the last 1 to 2 years my body's preferred fat storage place is in the lower back area. And it's driving me F#CKING CRAZY!
Nah. I have this fat on my upper, inner thigh that is like a little sack of jiggle. Drives me nuts. The rest of my legs are pretty lean.
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Old 09-10-2012, 02:12 PM   #54
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Monday, September 3, 2012 - SHFL Workout 4

18 Min Block

1A) DB Step Ups 25 x 8, 25 x 8, 25 x 8, 25 x 8
1B) Bent Over DB Rows 30 x 8, 30 x 8, 30 x 8, 30 x 8
1C) BB Rollout 8,8,8,8
1D)Steep Incline DB Press 50 x 8, 50 x 8, 50 x 8, 50 x 8
1E) 2 Leg Hip Raise (Feet On Bench) 8, 8, 8, 8
1F) Jumping Jacks 8, 8, 8, 8

12 Min Block

2A)Mountain Jumpers 12, 12, 12
2B) Underhand Inverted Rows 12, 12, 12
2C) Close Grip Push Ups 12, 12, 12
2D) Overhead DB Tricep Extension 30 x 12, 30 x 12, 30 x12
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Old 09-10-2012, 02:19 PM   #55
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Wednesday, September 5, 2012 - SHFL Workout 5

18 Min Block

1A) Box Jumps 8,8,8,8
1B) Push Press (DB) 50x8, 50x8, 50x8, 50x8
1C) Lateral Lunge 15x8, 15x8, 15x8, 15x8
1D) Chest Supported DB Rows 50x8, 50x8, 50x8, 50x8
1E) Hand Walkouts 8,8,8,8
1F)DB Stiff Legged Deadlift 50x8, 50x8, 50x8, 50x8

12 Min Block

2A) Dumbbell Swing 25x12, 25x12, 25x12
2B) Elbow Out DB Row 25x12, 25x12, 25x12
2C) Pike Push Up 12, 12, 12
2D) Rocking Plank 12, 12, 12
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Old 09-10-2012, 02:24 PM   #56
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How's the low carb thing doing Dave?
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Old 09-10-2012, 02:25 PM   #57
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Friday, September 7, 2012 - SHFL Phase 2: Density Training: Workout 1: Cycle 2

Set a timer for 18 minutes. Perform exercises 1A-1F in rapid succession with little to no rest. Repeat cycle until timer beeps, aim for 4 sets

1A)Bulgarian Split Squats: 35x8, 35x8, 35x8, 35x8,
1B)DB Incline Press 55x8, 55x8, 55x8, 55x8,
1C)DB Romanian Deadlift 55x8, 55x8, 55x8, 55x8
1D)Bodysaw PLanks (SB) 8,8,8,8
1E)Neutral Grip Chin up: 8,8,8,8
1F)Mountain Climbers: 8,8,8,8

Increase all dumbbells by +5lbs.

Set a timer for 12 minutes. Perform exercises 2A - 2D in rapid succession with little o no rest. Repeat cycle until timber beeps, aim for 3 sets.

2A) Jump Squats 12,12,12
2B) Barbell Rows 100x12, 100x12, 100x12
2C)Hanging Leg Raise 12,12,12
2D) BB Push Press 85x12, 85x12, 85x12

Was able to secure both barbells so I could do BB PUsh Press in this cycle. Increased weight by 5lbs.
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Old 09-21-2012, 06:05 AM   #58
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Monday, September 10, 2012 - SHFL Phase 2 Workout 2
18 Minute Block: Set timer for 18 minutes. Perform exercises 1A-1F in rapid succession, with little or no rest between exercises aim for 4 cycles

1A) Barbell Deadlift 185 x 8, 185x8, 185x8, 185x2 (Lower back exhaustion)
1B) Lumberjack Press 45x8, 45x8, 45x8, 45x8
1C) DB Floor Press 55x8, 55x8, 55x8, 55x8 (+5lbs)
1D) Lunge Jumps 8,8,8,8
1E) Single Arm DB Row 55x8, 55x8, 55x8, 55x8 (+5lbs)
1F) Goblet Squats 50x8, 50x8, 50x2, 50x2 (Lower back exhaustion)

Rest 4 minutes

12 Minute Block: Set timer for 12 minutes. Perform exercises 2A-2D in rapid succession, with little or no rest between exercises, aim for 3 cycles

2A) Upright rows; 65 x 12, 65 x 12, 65 x 12
2B) Burpees 12, 12, 12
2C) Rocking Planks 12,12,12
2D) "Y" DB Press 15x12, 15x12, 15x12
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Old 09-21-2012, 06:05 AM   #59
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Wednesday, September 12, 2012 - SHFL Phase 2 Workout 3:

18 Minute Block: Set timer for 18 minutes. Perform exercises 1A-1F in rapid succession, with little or no rest between exercises aim for 4 cycles

1A) Walking Lunges 35x8, 35x8, 35x8, 35x8 (+5lbs)
1B) Inverted Rows 8, 8, 8, 8, 8
1C) Tuck Jump 8, 8, 8, 8, 8
1D) SB Leg Curls 8, 8, 8, 8, 8
1E) Neutral Grip DB Bench 55x8, 55x8, 55x8, 55x8
1F) Garhammer Raise 8,8,8,8,8


12 Minute Block: Set time for 12 minutes. Peform exercises 2A-2D in rapid succession, with little or no rest between exercises aim for 3 cycles

2A) DiveBomber Push Ups 12,12,12
2B) Seal Jacks 12,12,12
2C) Overhead DB Squats PVCx12, PVCx12, PVCx12 (Used PVC pipe instead of weight, bizarre that I can't hold dumbbells above my head and squat, I'm guessing some thoracic spine weakness.) BOO!!
2D) Bicep Curls 30x12, 30x12, 30x12
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Old 09-21-2012, 06:06 AM   #60
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Friday, September 14, 2012 - SHFL Phase 2 Workout 4

18 Min Block

1A) DB Step Ups 30 x 8, 30 x 8, 30 x 8, 30 x 8 (+5lbs)
1B) Bent Over DB Rows 30 x 8, 30 x 8, 30 x 8, 30 x 8
1C) BB Rollout 8,8,8,8
1D)Steep Incline DB Press 55 x 8, 55 x 8, 55x 8, 55 x 8
1E) 2 Leg Hip Raise (Feet On Bench) 8, 8, 8, 8
1F) Jumping Jacks 8, 8, 8, 8

12 Min Block

2A)Mountain Jumpers 12, 12, 12
2B) Underhand Inverted Rows 12, 12, 12
2C) Close Grip Push Ups 12, 12, 12
2D) Overhead DB Tricep Extension 35 x 12, 35 x 12, 35 x12
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