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Old 08-15-2012, 08:16 PM   #31
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Originally Posted by BendtheBar View Post
That entire workout looks like a destroyer of glutes and hammies.
Yes, they were destroyed and not fully recovered before I did today's workout.

But lucky today's was pretty light stuff.

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Old 08-15-2012, 08:23 PM   #32
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Wednesday, August 15, 2012 - Super Hero Fat Loss Workout 4

Barbell Complex 1: Perform 1A-D in rapid succession with no rest between them: do not set the barbell down . After exercise 1D, Rest 90 seconds and repeat 2 more times. 3 Sets of 10 reps

1A) Military Press 75 x 10, 75 x 10, 75 x 10
1B) Hang Clean/Front Squat Combo 75 x 10, 75 x 10, 75 x 10
1C) Bent Over Row/Romanian DL Combo 75 x 10, 75 x 10, 75 x 10
1D) Back Squats Narrow Stance 75 x 10 , 75x 10, 75 x 10

**Increased weight 10lbs to 75lbs. Everything was fine until midway through set 3 when I started having grip issues and had to set the barbell down. UGH, DEFEATED!

Dumbbell Complex 2: Perform 2A-D in rapid succession with no rest between them: Keep Hold of Dumbbells. After 2D, Rest 90 seconds and repeat 2 more times. 3 sets of 15 reps

2A) Bent Over Alternating Row 20 x 15, 20 x 15, 20 x 15
2B) Squat Push Press Combo 20 x 15, 20 x 15, 20 x 15
2C) Reverse Lunge Off Small Box 20 x 15, 20 x 15, 20 x 15
2D) Alternating Floor PRess 20 x 15, 20 x 15, 20 x 15

Increased weight 5lbs to 20lbs dumbbells. These went off pretty well. Lost my balance on the third set of reverse lunges off a small box, but still got all the reps.

3) Planks - Hold a plank as long as possible: 2:16.40

End Cycle 2.
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Old 08-19-2012, 10:02 AM   #33
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August 19, 2012: Week 3, Workout 1 -- Upper Body Strength, Lower Body Metabolic

1A) Incline DB Bench Press (+5lbs from Last Week)
85 x 5
85 x 5
85 x 5
85 x 5
85 x 5

Super-Setted With


1B) Barbell Rows (+5lbs from Last Week)
160 x 5
160 x 5
160 x 5
160 x 5
160 x 5

2A) BW Chins
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5

Super Setted With


2B) Arnold Presses
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5

Lower Body Metabolic: 6 Exercises done in succession with minimal rest, resting 90 seconds after the cycle is complete 4 cycles

3A) Lateral Lunges - 15 reps each leg
3B) Squat Jumps - 15 Reps
3C) 30 Second Planks
3D) One Leg Hip raises - 15 Reps each leg
3E) Burpees - 10
3F) Reverse Crunches - 15 reps
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Old 08-19-2012, 11:41 AM   #34
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Been killing it Dave. Hope it's paying off in spades.
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Old 08-20-2012, 07:28 PM   #35
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Originally Posted by BendtheBar View Post
Been killing it Dave. Hope it's paying off in spades.
It probably would pay off in spades if I could kick this 2 donut a day habit! LOL :P

Diet isn't bad, but I cheat way more than I should.

*NO MORE DONUTS!!*

LOL

Need to get pics up as it's the start of week 4 already. Where does the time go?
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Old 08-20-2012, 07:37 PM   #36
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Monday, August 20, 2012 - Super Hero Fat Loss - Cycle 3: Workout 2


Barbell Complex: Pick up a barbell between 65 - 85lbs, do the following 5 exercises in rapid succession, resting 90 seconds after the last rep of the 5th exercise. Do Complex 4 times.

1A) Push Press 80 x 8 reps (+5lbs From last cycle)
1B) Romanian Deadlift 80 x 8 reps
1C) Bent Over Row 80 x 8 reps
1D) Hang Clean 80 x 8 reps
1E) Alternating BB Lunges, front squat hold 80 x 8,8,3,3 reps

Upped the weight by 5lbs on the barbell. Left arm gets fatigued during last round on 1E. Possibly tricep tendon/grip issue Had to quit after 3 lunges holding the barbell in front squat position.

Single Arm DB Complex: Pick up a DB between 15 - 25lbs do the following 5 exercises in rapid succession, resting 2 minutes after the last rep of the 5th exercise. Do Complex 2 times.

Kept weight at 20lbs.

2A)Left Arm OHP 20lbs for 15 Reps
2B)Right Arm OHP 20lbs for 15 Reps
2C)Left Leg Romanian Deadlift 20lbs for 15 reps
2D)Right Leg Romanian Deadlift 20lbs for 15 reps
2E) Left Side One Arm Row 20lbs for 15 reps
2F) Right Side One Arm Row 20lbs for 15 Reps
2G) Bulgarian Split Squats - LEft - 20lbs for 15 reps
2H) Bulgarian Split Squats - Right - 20lbs for 15 reps
2I) Left Side Plank -20 Seconds
2J) Right Side Plank - 20 Seconds

3) Hold a plank as long as you can: 02:22:00/100th

Gym was 6,000,000 degrees F. AC was on the frits. Big puddles of sweat from yours truly. It was a perfect autumn day in New Castle, they should have just had the doors of the gym open. LOL
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Old 08-21-2012, 03:48 PM   #37
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Originally Posted by Muscletrainerdh View Post
It probably would pay off in spades if I could kick this 2 donut a day habit! LOL :P

Diet isn't bad, but I cheat way more than I should.

*NO MORE DONUTS!!*

LOL

Need to get pics up as it's the start of week 4 already. Where does the time go?
What? Didn't know you were gobbling the Krispy Kremes.
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Old 08-22-2012, 09:05 PM   #38
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What? Didn't know you were gobbling the Krispy Kremes.
I am in a bad commuting pattern.

I go to sheetz to check-in on foursquare

Donuts and 32 oz Coke Zero call my name.

I did good for a week and got two bananas instead, but then I go back.

Luckily, I only stop on days I close the fitness center so it's really 2 donuts a day, 2 or 3 times a week, not every day.

I know I'm just making excuses and need to stop it.. LOL

HELP ME!

#whyarentdonutspaleo
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Old 08-22-2012, 09:17 PM   #39
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Wednesday, August 22, 2012 - Cycle 3: Workout # 3: Lower body

1A) Squats (+10lbs from Last week)
215 x 6
215 x 6
215 x 6
215 x 6
215 x 6
215 x 6

Super Setted With

1B) SB Leg Curls
BW x 6
BW x 6
BW x 6
BW x 6
BW x 6
BW x 6

2A) Romanian Deadlifts
215 x 6
215 x 6
215 x 6
215 x 6
215 x 6
215 x 6

Super Setted With

2B) Forward Lunges
30 x 6
30 x 6
30 x 6
30 x 6
30 x 6
30 x 6

Upperbody Body Weight circuit: Perform these 6 exercises in rapid succession with no rest between, rest 90 seconds after each round, 4 rounds...

3A) Chin Ups AMAP - 8,8,6,5 (Grrrrr -2 from previous week)
3B) Spiderman Push Ups -10,10,10,10
3C) Hand Walk Outs - 10,10,10,10
3D) Planks 30 Seconds - 30s,30s,30s,30s,
3E) TRX Inverted Rows - 12,12,12,12 (+2 from previous week)
3F) Push Ups - 15,15,15,15

Squats and Stiff Leg Deadlifts went well this week. Increased to 215lbs.

Increased lunges to 30lbs dumbbells.

Still hating the Hand walk outs and Inverted Rows. But Increased the inverted rows to 12 reps from 10. Not too bad.
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Old 08-23-2012, 03:24 PM   #40
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Originally Posted by Muscletrainerdh View Post

HELP ME!

#whyarentdonutspaleo
Well if it helps any, I am on day 18 of Paleo and lost 15 pounds. I always eat to satiety too.

This low carb pizza recipe is the schindizzle!
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