Loba's 2018 Log Book

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    Loba's 2018 Log Book

    Let's start fresh for 2018!

    Few things about me:
    I love my 3 kiddos, my dogs, my job, and working out!
    I like to think I eat pretty healthy, but I'm not worried about a "cheat meal" here and there.
    As far as training: Lifting is a must, but I like grappling, boxing, anything tactical, calisthenics, training with dogs, etc.
    I was recently certified as a Fitness Coach for the station where I work.

    Plans for 2018:
    I want to continue lifting to build strength and be fit.
    I want to increase my endurance, so I want to add more cardio to my mix.
    I want to work towards full planche, muscle ups, and unassisted handstands. So, I'm thinking I will try to split work on each of those 3 things 2x throughout the week.
    ​​​​​
    Stats:
    Navy Body Fat Calculator
    Height: 5'5"
    Weight: 138lbs
    ​​Waist: 25"
    Hips: 32"
    Neck: 12"
    15% Body Fat (I dunno how accurate this calculator really is...)

    And a couple pics for tracking progress:
    Click image for larger version

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    #2
    You're awesome, have a fun 2018!

    Comment


      #3
      Thanks noname !



      1/1
      Total Abs, Day 17 (lvl3/3)

      Chest
      Bench Press
      115# x 12
      125# x 9
      DS, 135# x 5, 95# x 10

      DB Bench Press
      35#'s x 13
      40#'s x 11
      45#'s x 8

      Cable Crossover
      4 sets x 8, 35#

      Svend Press
      3 sets x 12, 25# plate

      SS, Incline DB Flyer + Decline Push Ups
      3 sets x 12 (20#'s) + 12

      SS, Cable Face Pull + Cable Trap Raise
      3 sets x 10 + 10, 35#

      Band Assist Planche Push Ups
      3 sets x 7/9/7

      1/2:
      Total Abs, Day 18 (lvl 1/3, pre workout kicked in, so I stopped the sets at Ivl 1 & went to lifting)

      Legs
      Squats
      135# x 12
      155# x 10
      DS 175# x 9, 135# x 10

      Front Squats
      105# x 12
      115# x 9
      125# x 7

      Lunges
      25#'s x 10/10
      35#'s x 8/8
      45#'s x 6/6

      Bulgarian Split Squats
      3 sets x 12/12, 20#'s

      Single Leg, Leg Press
      65# x 10/10
      75# x 10/10
      85# x 8/8

      Calf Raises
      205# x 11/10/10

      Single Leg Calf Raises
      3 sets x failure, 35#

      SS: Abductors/Adductors
      3 sets x 12/12, 25#

      Muscle up progression
      Incline Rows: 15/15/15
      Ring push ups: 10/10/10

      ---------------------------------------------------------
      Pull Ups:
      1/1: 20 Wide Grip
      20 Regular
      20 Close Grip
      1/2: 45 Incline Rows

      Unofficial Annual Pull Ups Quest: 105/20,018

      Comment


        #4
        You count rows too? Fuck I might be able to jump in on this if we're just counting general lat work. I do lots of rows.

        What do you count exactly towards your quest?

        Comment


          #5
          Also those pants are pretty bawss in that first pic. I meant to mention it before but got sidetracked.

          Comment


            #6
            Originally posted by aveoturbo View Post
            You count rows too? Fuck I might be able to jump in on this if we're just counting general lat work. I do lots of rows.

            What do you count exactly towards your quest?
            Those are incline inverted rows with rings... Basically a ring pull up with feet on a bench. Not like a one arm row with a dumbbell 😊

            Comment


              #7
              1/3
              Total Abs, Day 19 (lvl1)

              Handstand play for about 15 minutes

              Bas Rutten boxing 1 (about 30 minutes boxing/calisthenics)

              1/4:
              Morning:
              Back
              Deadlifts
              185# x 10
              205# x 7
              DS: 225# x 5, 135# x 10

              Pull Ups
              25# x 15
              35# x 9
              DS: 45# x 7, 25# x 6

              Upright Rows
              45# x 15
              55# x 12
              65# x 9

              Inverted Rows
              3 sets x 25

              One Arm Row
              3 sets x 10/10 , 40#

              Bent Over Flyes
              3 sets 12/11/11, 15#'s

              Afternoon:
              Total Abs, Day 20 (lvl3)

              Planche work:
              Crow pose practice
              Assisted planche push ups, green band,10/10/8

              Bas Rutten Thai boxing 1:
              2 min rounds, 1 min rest
              10 rounds

              1/5:
              Total Abs, day 21 (lvl 3/3)
              ARMS
              Alternating Bicep Curls
              20# x 12/12
              25# x 9/9
              DS, 30# x 5/5, 20# x 5/5

              Skull Crushers
              42# x 12
              47# x 10
              DS, 52# x 6, 42# x 8

              Pronated Curls
              45# x 12
              50# x 12
              DS, 55# x 9, 45# x 8

              Hammer Curls
              3 sets: 11/10/10, 20#

              Tricep Push Down
              50# x 17
              70# x 15
              90# x 7

              Forearm Cable Wrist Curl
              3 sets x 12/12, 25#

              Muscle up progression:
              Incline Ring Row: 22/20/17
              Ring Push Ups: 12/12/12

              ---------------------------------------------------------
              Pull Ups:
              1/4: 37 Weighted
              75 Inverted Rows
              1/5: 59 Inverted Incline Ring Rows

              Unofficial Annual Pull Ups Quest: 276/20,018

              Comment


                #8
                1/6
                Total Abs, Day 22 (lvl3)

                Chest
                Bench Press
                120# x 10
                130# x 7
                DS: 140# x 5, 100# x 8

                DB Bench Press
                40#'s x 11
                45#'s x 10
                50#'s x 7

                Cable Crossover
                4 sets x 9/9/8/8, 35#'s

                Svend Press
                3 sets x 7/7/7, 35# plate

                SS: DB Flyes + Decline Push Ups
                3 sets: 8/8/7, 25#'s + 12/12/12

                Cable Lower Chest Raise
                3 sets x 10/10/10, 25#'s

                SS: Cable Face Pull + Trap Raise
                3 sets x 10 + 10, 35#

                1/7
                Total Abs, Day 23 (lvl3)

                Legs
                Squats
                135# x 13
                155# x 11
                DS: 175# x 10, 135# x 10

                Front Squats
                105# x 14
                115# x 10
                125# x 10

                Walking Lunges
                3 sets x 10/10, 20#'s

                SS: Single Leg Leg Press + BW Squats
                85# x 10/10 + 10
                85# x 8/8 + 10
                85# x 8/8 + 10

                Calf Raises
                3 sets x 12/11/11, 205#

                SS: Abductors + Adductor
                3 sets x 10/10 + 10/10, 25#

                1/8
                Total Abs, Day 24 (lvl3)

                Handstand play for about 10 minutes

                Shoulders/core
                Military Press
                55# x 12
                65# x 8
                DS 75# x 5, 55# x 10

                Victory press
                3 sets x 10, 20#'s

                Lat raises
                3 sets x 12, 15#'s

                Front Raises
                3 sets x 10, 15#'s

                SS: Cable Face Pull + Trap Raise
                3 sets x 10/10, 35#

                Decline sit ups
                3 sets x 15, 25# plate

                Landmine 180
                3 sets x 8/8, 70#

                Cable crunches
                3 sets x 10, 50#

                1/9
                Total Abs, Day 25

                Back
                Pull Ups
                5 sets x 5/5/5/5/5, 55#

                Deadlifts
                205# x 6
                225# x 5
                245# x 4

                Upright Rows
                55# x 12
                65# x 10
                75# x 7

                One Arm Row
                3 sets x 6/6, 50#

                Bent Over Flyes
                3 sets x 7, 20#'s

                HIIT
                5 rounds:
                30 sec pull ups
                30 sec crunches
                30 sec push ups
                30 sec speed bag

                ---------------------------------------------------------
                Pull Ups:
                1/8: 70 chin up
                1/9: 25 weighted
                69 regular

                Unofficial Annual Pull Ups Quest: 440/20,018

                Comment


                  #9
                  1/10:
                  Total Abs Day 26 (lvl 1)

                  Arms:
                  Alternating Bicep Curls
                  20#'s x 14/14
                  25#'s x 9/9
                  DS: 30#'s x 5/5, 20#'s x 6/6

                  Skull Crushers
                  45# x 12
                  50# x 10
                  55# x 7

                  Hammer Curls
                  3 sets x 10/10, 20#'s

                  Tricep Push Down
                  3 sets x 7/6/5, 90#

                  Pronated Curls
                  45# x 12
                  55# x 10
                  60# x 9

                  1/11:
                  Rest

                  1/12:
                  Morning:
                  Couple hour hike with the beast, good stuff.

                  Afternoon:
                  Chest
                  Bench Press
                  120# x 12
                  130# x 8
                  DS: 140# x 6, 115# x 6, 45# x 15

                  DB Bench Press
                  40#'s x 13
                  45#'s x 11
                  50#'s x 6

                  Cable Crossover
                  4 sets x 10/9/8/8, 35#'s

                  Svend Press
                  3 sets x 7/7/7, 35# plate

                  SS: DB Flyes + Band Assist Planche Push Ups
                  3 sets: 10/10/9, 25#'s + 5/5/4, Green Band

                  Cable Lower Chest Raise
                  3 sets x 10/10/10, 25#'s

                  SS: Cable Face Pull + Trap Raise
                  3 sets x 10 + 10, 35#

                  Total Abs, day 27 (lvl 3)


                  ---------------------------------------------------------
                  Pull Ups:
                  1/10: 60 Chin up
                  1/12: 60 regular

                  Unofficial Annual Pull Ups Quest: 560/20,018


                  Thursday was a rest day because I spent most of the day driving to and from a seminar by Dave Grossman, "Bulletproof Mind". Very awesome, got to meet him, very cool.
                  Not a whole lot new going on in my life... Just been busy with work, kiddos, and - of course - lifting.

                  Comment


                    #10
                    Loba5472 Crickey! No wonder you have abs of steel! Super impressive! Keep up the awesome work!

                    Click image for larger version  Name:	giphy-downsized.gif Views:	1 Size:	474.8 KB ID:	442947

                    (i think you get the connection )

                    Comment


                      #11
                      Thanks BlackButler & yep, got it! 😃

                      1/13:
                      Legs
                      Squats
                      135# x 13
                      155# x 10
                      DS: 175# x 6, 135# x 7

                      Front Squats
                      105# x 11
                      115# x 10
                      125# x 7

                      Walking Lunges
                      3 sets x 10/10, 20#'s

                      SS: Single Leg Leg Press + BW Squats
                      85# x 10/10 + 10
                      85# x 10/10 + 10
                      85# x 10/10 + 10

                      Calf Raises
                      3 sets x 13/11/12, 205#

                      SS: Abductors + Adductor
                      3 sets x 10/10 + 10/10, 25#

                      1/14:
                      Total Abs, day 28 (lvl 3)

                      Fingertip Pushup Challenge

                      SHOULDERS
                      Military Press
                      65# x 10
                      75# x 7
                      DS 80# x 5, 65# x 5

                      Victory press
                      3 sets x 10, 25#'s

                      Lat raises
                      3 sets x 10, 20#'s

                      Seated Front Raise with Twists
                      3 sets x 10/10/8, 25# plate

                      SS: Cable Face Pull + Trap Raise
                      3 sets x 10/10, 45#

                      5 Rounds:
                      5 - Toes to bar
                      10 - Landmine 180, 70#
                      15 - Cable crunches
                      20 - Hanging knee raises
                      25 - Flutter kicks

                      Spent about an hour and a half it at the range, just plinking with a friend from work. Played games on the metal targets, it was good practice.

                      Spent about 3+ hours working on my backyard... And there's still so much more to do! A lot of manual labor stuff... But it felt good working outside. It was about 70° out there, pretty nice for being winter.

                      1/15:
                      Total Abs Day 29 (lvl1/3)

                      BACK
                      Pull Ups
                      5 sets x 5/5/5/5/5, 55#
                      5 sets x 10/10/10/10/10, BW

                      Deadlifts
                      225# x 6
                      245# x 5
                      265# x 2
                      135# x 10

                      Upright Rows
                      65# x 12
                      75# x 8
                      85# x 6

                      One Arm Row
                      3 sets x 7/7, 50#

                      Lat Pull Down
                      3 sets x 12, 140#

                      Bent Over Flyes
                      4 sets x 10, 20#'s

                      Landmine Rows
                      3 sets x 12, 95#

                      HIIT
                      5 rounds:
                      30 sec pull ups
                      30 sec crunches
                      30 sec push ups
                      30 sec high knees

                      A couple hours yard work and setting up a tight rope sort of thing for the kiddos. Basically a tight rope on the bottom and a tight rope above it they can hold on to to walk the one below. I think they'll enjoy it.

                      ---------------------------------------------------------
                      Pull Ups:
                      1/14: 25 Chin ups
                      20 Mixed grip
                      20 Tandem
                      1/15: 25 weighted
                      111 regular

                      Unofficial Annual Pull Ups Quest: 761/20,018

                      Comment


                        #12
                        1/16:
                        Morning:
                        5 min to complete:
                        100 mountain climbers
                        100 flutter kicks
                        100 bicycles
                        100 crunches

                        Boxing drills with heavy bag
                        12 rounds:
                        30 sec combos
                        30 sec speed/bicycle
                        30 sec power hits
                        30 sec bear crawl

                        Bring Sally Up push up/plank version

                        Afternoon:
                        ARMS
                        Alternating Bicep Curls
                        30#'s x 7/7
                        30#'s x 6/6
                        30#'s x 5/5

                        Skull Crushers
                        50# x 10
                        55# x 9
                        65# x 5

                        Hammer Curls
                        3 sets x 7, 25#'s

                        Tricep Push Down
                        3 sets x 10, 90#

                        Pronated Curls
                        55# x 7
                        60# x 7
                        65# x 5

                        Concentrated Curls
                        3 sets x 8/8, 20#'s

                        Single Arm Tricep Extension
                        3 sets x 10/10, 15#'s

                        1/17: Rest Day

                        1/18:
                        Total Abs Day 30 (lvl 3)

                        DB Incline Bench
                        3 sets x 12, 35#'s

                        Goblet Squats
                        3 sets x 10, 50#

                        Standing DB Shoulder Press
                        3 sets x 12, 20#'s

                        Bent Over Flyes
                        3 sets x 10, 15#'s

                        Incline Flyes
                        3 sets x 8, 20#'s

                        Glute Bridges
                        3 sets x 15, 30#

                        Alternating Lat & Front Raises
                        3 sets x 8, 10#

                        Pull Ups
                        3 sets x 15

                        1/19:
                        Chest
                        Bench Press
                        70# x 15
                        75# x 15
                        80# x 15

                        CG DB Press
                        3 sets x 10, 30#

                        Cable Crossover
                        3 sets x 12, 25#'s

                        Svend Press
                        3 sets x 12, 25# plate

                        Incline DB Flyes
                        3 sets x 5, 25#'s

                        Cable Lower Chest Raise
                        3 sets x 10, 25#'s

                        SS: Cable Face Pull+ Trap Raise
                        3 sets x 10/10, 35#

                        1/20:
                        Spartan Trials Day 1 (lvl1)


                        Legs
                        Squats
                        135# x 16
                        155# x 11
                        DS: 175# x 7, 135# x 7

                        Front Squats
                        115# x 11
                        125# x 10
                        135# x 6

                        Walking Lunges
                        3 sets x 10/10, 20#'s

                        SS: Step up to reverse lunge
                        3 sets x 10/10, 15#'s

                        SS: Leg Press + BW Squats
                        185# x 8 + 10
                        185# x 8 + 10
                        185# x 8 + 10

                        SS: Seated DB and Standing BB Calf Raises
                        3 sets x 25/25/25 (35#'s) + 15/12/10 (205#)

                        Abductors
                        3 sets x 12/11/10, 25#

                        Adductor
                        3 sets x 10/10/10, 25#
                        ---------------------------------------------------------
                        Pull Ups:
                        1/16: 65 Chin ups
                        1/18: 45 Regular
                        1/20: 100 Inverted Rows

                        Unofficial Annual Pull Ups Quest: 971/20,018


                        I started doing Spartan Trials as a warm-up to my lifts. Made it through level 1 when preworkout kicked in, so this could work maybe. We'll see how it goes. Couple of lifting days I took lighter because the chick who's been lifting with me doesn't lift as much, so I don't mind doing more reps with less weight for upper body right now.

                        Comment


                          #13
                          1/21:
                          Spartan Trials Day 2 (part 1 lvl3, part 2 I'll lvl1)

                          SHOULDERS
                          Military Press
                          70# x 10
                          80# x 6
                          DS 85# x 4, 65# x 6

                          Victory press
                          3 sets x 7, 30#'s

                          GS: Lat + Front Raises + Delts+ Press
                          3 sets x 8/8/8, 15#'s

                          Shrugs
                          3 sets x 12/12/12, 45#'s

                          SS: Cable Face Pull + Trap Raise
                          3 sets x 10/10, 55#

                          5 Rounds:
                          5 - Toes to bar
                          10 - Landmine 180, 70#
                          15 - Cable crunches, 55#
                          20 - Hanging knee raises
                          25 - Flutter kicks

                          1/22:
                          Morning was training, about 45 mins of hiking, good times, pup was a rockstar as usual.

                          Spartan Trials Day 3 (part 1 pull ups, part 2 lvl3)

                          BACK
                          Pull Ups
                          5 sets x 4/4/4/4/4, 60#
                          4 sets x 8/7/7/7, 35#
                          3 sets x 12/12/10, 10#

                          Deadlifts
                          225# x 7
                          245# x 5
                          265# x 2
                          135# x 11

                          Upright Rows
                          75# x 8
                          85# x 7
                          90# x

                          One Arm Row
                          3 sets x 7/7, 50#

                          Lat Pull Down
                          3 sets x 10, 150#

                          Bent Over Flyes
                          4 sets x 10, 20#'s

                          Landmine Rows
                          3 sets x 12, 105#

                          1/23:
                          Took a 1.5 mile hike through the desert... Which was more like a mesquite forest... Ugh, terrible.

                          Spartan Trials Day 4 (lvl3)

                          ARMS:
                          Alternating Bicep Curls
                          30#'s x 7/7
                          30#'s x 6/6
                          30#'s x 5/5

                          Skull Crushers
                          55# x 9
                          60# x 8
                          65# x 5

                          Hammer Curls
                          3 sets x 9/8/7, 25#'s

                          Tricep Push Down
                          3 sets x 5/8/6, 100#

                          Pronated Curls
                          65# x 10/8/8

                          Concentrated Curls
                          3 sets x 10/10, 20#'s

                          Single Arm Tricep Extension
                          3 sets x 10/10, 15#'s

                          After my post workout meal, I started doing some painting. Not like the fun oil painting or water color painting... Like the painting the house, lots of work painting... Ugh... But it has to be done before I can work on some other projects in the house.

                          ---------------------------------------------------------
                          Pull Ups:
                          1/22: 65 Regular (ST)
                          83 weighted
                          1/23: 65 Chin Ups

                          Unofficial Annual Pull Ups Quest: 1,184/20,018

                          Comment


                            #14
                            Ok, what is a mesquite forest?

                            Comment


                              #15
                              Originally posted by aveoturbo View Post
                              Ok, what is a mesquite forest?
                              Mesquite bushes are these terrible plants that are covered in thorns... And they grow all over the desert here. So where we walked around, there were so many that I look like a cat attacked my arms nectar there was no way around them, only through them. At least I didn't get any thorns to the face this time though.

                              Comment

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