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    #31
    Your pull up numbers are like

    Good work!

    Comment


      #32
      Lol, thanks twinkletoes
      I do love my pull ups mogster !


      ​​​​​​​2/4:
      Spartan Trials Day 11

      Shoulders/Core
      Military Press - 3 sets (65# x 12/80# x 6/55# x 15)
      SS: Cable Crunch + Side Bends - 3 sets x 12 (70#) + 10/10 (45#)
      Arnold Press - 4 sets x 12 (20#'s)
      SS: Decline Sit Ups + Landmine 180 - 3 sets x 10 (25#) + 8/8 (70#)
      GS: Lat Raises + Front Raises + DB Shoulder Press + Traps - 3 sets x 8/8/8/8 (12#'s)
      SS: Toes to Bar + Jack knives - 3 sets x 8 + 10/10
      Shrugs - 3 sets x 12 (45#'s)

      2/5:
      Back/Biceps
      Pull Ups - 5 sets x 5 (60#)
      Chin Ups - 3 sets x 23/15/13
      Deadlifts - 5 sets x 5 (165#)
      SS: Landmine Rows + Alternating Bicep Curls - 3 sets x 12 (70#) + 12/12 (20#'s)
      SS: Inverted Rows + Hammer Curls - 3 sets x 12 (BW/BW/Baby 😃)+ 12 (15#'s)
      Cable Row - 4 sets x 15 (70#)
      EZ Bar Curls - 3 sets x 10 (32#)

      2/6: Rest Day
      45 min hike

      2/7:
      Chest/Triceps
      Bench - 3 sets (100# x12/120# x 6/95# x 15)
      Close Grip DB Press - 3 sets x 10 (30#'s)
      Incline Flyes with twist - 4 sets x 10 (15#'s)
      SS: Dips + Tricep Push Down - 3 sets x (17/15/15) + (13/12/12, 70#)
      SS: Cable Lower Chest Raise + Kickbacks with twist - 3 sets x 10 (25#'s) + 10 (15#'s)

      Unload trailer

      2/8:
      Spartan Trials Day 12

      Legs
      Back Squats - 5 sets (125# x 6/6/6/6/6)
      Good Mornings - 3 sets x 8 (95#)
      Single Leg Leg Press - 3 sets x 10/10 (80#)
      Step Up with Back Lunge - 3 sets x 8/8 (15#'s)
      Jefferson Squats - 3 sets x 10 (135#)
      Leg Press Calf Raises - 3 sets x failure (150#)
      Glute Bridges - 3 sets x 15 (35# plate)
      ---------------------------------------------------------
      Pull Ups:
      2/4: 83 Regular
      2/5: 25 weighted
      52 chin ups
      1 regular
      2 one arm holding wrist
      2/7: 60 regular
      2/8: 70 mixed grip

      Unofficial Annual Pull Ups Quest: 1,907/20,018

      Comment


        #33
        2/9:
        Spartan Trials Day 13

        Shoulders/Core
        Military Press - 3 sets (70# x 12/85# x 5/60# x 15)
        SS: Cable Crunch + Side Bends - 3 sets x 12 (80#) + 10/10 (45#)
        Arnold Press - 4 sets x 12 (20#'s)
        SS: Decline Sit Ups + Landmine 180 - 3 sets x 12 (25#) + 8/8 (70#)
        GS: Lat Raises + Front Raises + DB Shoulder Press + Traps - 3 sets x 8/8/8/8 (12#'s)
        SS: Toes to Bar + Jack knives - 3 sets x 8 + 10/10
        Shrugs - 3 sets x 12 (45#'s)

        2/10:
        Spartan Trials Day 14

        Back
        Pull Ups - 5 sets x 6/6/5/5/5 (60#)
        Chin Ups - 3 sets x 26/19/15 (BW)
        Deadlifts - 5 sets x 5 (195#)
        SS: Landmine Rows + Alternating Bicep Curls - 3 sets x 12 (95#) + 8/8 (25#'s)
        SS: Inverted Rows + Hammer Curls - 3 sets x 20 (BW)+ 12 (15#'s)
        Cable Row - 4 sets x 15 (90#)
        EZ Bar Curls - 3 sets x 10 (37#)

        2/11:
        Spartan Trials Day 15

        A 45# barbell Filthy Fifty:
        50 reps of each, AFAP, don't set the bar down!:
        Bench Press
        Squat and press
        Landmine 180
        Landmine Rows
        Landmine Press
        Romanian Deadlift
        Hop squats
        Decline sit ups
        Glute Bridges
        Upright Rows
        Time: 29:10

        Had to get creative moving around with the bar... That fkr gets heavy too!!

        2/12: Rest Day

        2/13:
        A.M. Rope climb in full gear (adds about 27#)

        Afternoon:
        Spartan Trials Day 16

        Chest/Triceps
        Bench - 3 sets (100# x12/125# x 5/95# x 15)
        Close Grip DB Press - 3 sets x 10 (35#'s)
        Incline Flyes with twist - 4 sets x 10 (15#'s)
        SS: Dips + Tricep Push Down - 3 sets x (10/8/8, 25#) + (12/12/12, 70#)
        SS: Cable Lower Chest Raise + Kickbacks with twist - 3 sets x 10 (25#'s) + 10 (15#'s)

        2/14: busy day, only got 15 min on the elliptical

        2/15: some running at work, woot woot! Good stuff for the pup, he's a hard worker.

        Spartan Trials Day 17

        Legs
        Back Squats - 5 sets x 5 (135#)
        Good Mornings - 3 sets x 8 (95#)
        SS: Single Leg Leg Press + Leg Press - 3 sets x 10/10 (80#) + 10
        Step Up with Back Lunge - 3 sets x 8/8 (15#'s)
        Jefferson Squats - 3 sets x 10 (155#)
        Leg Press Calf Raises - 3 sets x failure (150#)

        ---------------------------------------------------------
        Pull Ups:
        2/10: 27 weighted
        60 chin ups
        60 Inverted Rows
        2/11: 66 Regular
        2/12: 1 rope climb
        10 one arm holding wrist
        10 Chin ups
        10 Wide Grip
        10 Close Grip
        10 Regular
        10 mixed grip
        2/15: 60 Regular
        40 Inverted Rows

        Unofficial Annual Pull Ups Quest: 2,281/20,018


        Soooooooo... I feel like there's just not enough time in the day anymore!

        The keto diet seems to be the new fad lately... I ignored it for quite some time, but I broke down and figured I'd give it a try, maybe 3-4 weeks. I'm only on day 2 and cut my calorie intake as well. Not too thrilled with all the limits, especially since my pre workout has 4 carbs in one scoop!! Lol, but I do like eating bacon! Haha. And I found out that butter in coffee is probably the worst idea ever 😖 I couldn't get through a whole "bulletproof" coffee to save my life...and only drank about half, then felt like throwing up for the next 4 hours 🤢 we'll see how it goes though. I haven't found myself hungry or craving anything, so I guess that's good.

        Comment


          #34
          A 45# barbell Filthy Fifty:
          50 reps of each, AFAP, don't set the bar down!:
          Bench Press
          Squat and press
          Landmine 180
          Landmine Rows
          Landmine Press
          Romanian Deadlift
          Hop squats
          Decline sit ups
          Glute Bridges
          Upright Rows
          Time: 29:10

          Comment


            #35
            I LIVE on coffee and never did bulletproof on keto, just swapped from milk in my coffee to half and half. Unless you are struggling to get enough cals there is no point to a 300 cal cup of coffee >.>

            Comment


              #36
              I really don't see the point in keto unless you have a medical reason or if you really want a crash diet. I don't see it as long team sustainable. That and I love me some carbs. I have seen some people do quite well on it in a short period of time though so good luck to you.

              Comment


                #37
                Azercord I did it for 10 months to get from morbidly obese to normal weight. I couldn't spend the rest of my life on it but it was killer for major weight loss and resetting my hunger cues a bit. I am interested in training results on it tho...I am trying to get the last 10 vanity lbs off via "normal" dieting bc my body sort of revolted against carb free training (I stood in the grocery store in front of a display of apples having a 2 year old style tamtrum in my head for, idk, 10 mins lol).

                Comment


                  #38
                  Hi, wow, it's been awhile... Yeah keto didn't work for me. Well it worked, I just couldn't stand it. In 4 days of the keto diet, dropping my carbs to 16-17g, I lost 7 lbs. Which told me that it was not a good diet... I don't have a whole lot of body fat, so I can only guess all the weight was water weight / muscle. A diet that drops that much weight that fast scares me. Not to mention I felt disgusting eating that much fat... I did like watching the macros though, so I might keep a macros app just to check in on some of my foods... But I'm back to just monitoring what I eat. Oh, and when I returned to my normal eating habits, I went back up 2lbs.
                  Keto might work for some... But I'm no longer interested.

                  Comment


                    #39
                    It was prolly almost all water and glycogen storage - your body stores 2-3g of water w every g of short term carb storage. Hopefully no muscle was sacrificed to this experiment.

                    Comment


                      #40
                      Originally posted by 'rin View Post
                      It was prolly almost all water and glycogen storage - your body stores 2-3g of water w every g of short term carb storage. Hopefully no muscle was sacrificed to this experiment.
                      I hope you're right, I don't feel like I've lost any gainzzzz 😁
                      and one thing I will miss from it is being able to eat SOOOOOO much bacon!! Lol

                      Comment


                        #41
                        Messing around in the gym

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                          #42
                          2/16:
                          Morning:
                          15 min of Cardio Challenge (insanity Max 30), woke up a lil motivated, but only had time for 15 min or I'd have done the rest!

                          Afternoon:
                          Spartan Trials Day 18

                          Shoulders/Core
                          Military Press - 3 sets (70# x 12/85# x 5/60# x 15)
                          SS: Cable Crunch + Side Bends - 3 sets x 12 (80#) + 10/10 (45#)
                          Arnold Press - 4 sets x 10 (25#'s)
                          SS: Decline Sit Ups + Landmine 180 - 3 sets x 12 (25#) + 8/8 (70#)
                          GS: Lat Raises + Front Raises + DB Shoulder Press + Traps - 3 sets x 8/8/8/8 (15#'s)
                          SS: Toes to Bar + Side Jack knives - 3 sets x 8 + 10/10
                          Shrugs - 3 sets x 12 (45#'s)

                          2/17:
                          Spartan Trials Day 19

                          Tabata Power (insanity Max 30)

                          2/18:
                          Spartan Trials Day 20

                          Pull Up Pyramid:
                          25# x 14
                          35# x 10
                          45# x 8
                          55# x 6
                          65# x 3
                          55# x 5
                          45# x 8
                          35# x 8
                          25# x 10
                          Chin Ups - 3 sets x 28/20/15 (BW)
                          Deadlifts - 5 sets x 5 (225#)
                          SS: Landmine Rows + Alternating Bicep Curls - 3 sets x 12 (120#) + 8/8 (25#'s)
                          SS: Inverted Rows + Hammer Curls - 3 sets x 20 (BW)+ 12 (15#'s)
                          Cable Row - 4 sets x 15 (90#)
                          EZ Bar Curls - 3 sets x 10 (42#)
                          Back extension - 3 sets x 8 (25#)

                          Sweat Intervals(insanity Max 30)

                          2/19:
                          Morning:
                          Tabata Power (insanity Max 30)

                          Afternoon:
                          1-1.5 hours calisthenics... "rest day"

                          2/20:
                          Friday fight: round 1(insanity Max 30)

                          Spartan Trials Day 21

                          Chest/Tri
                          Bench - 3 sets (100# x12/125# x 5/95# x 15)
                          Close Grip DB Press - 3 sets x 10 (35#'s)
                          Incline Flyes with twist - 4 sets x 10 (15#'s)
                          SS: Dips + Tricep Push Down - 3 sets x (10/8/8, 25#) + (12/12/12, 70#)
                          SS: Cable Lower Chest Raise + Kickbacks with twist - 3 sets x 10 (25#'s) + 10 (15#'s)

                          2/21:
                          Pulse (insanity Max 30)

                          Legs
                          Back Squats - 5 sets x 6 (135#)
                          Good Mornings - 3 sets x 8 (95#)
                          GS: Single Leg Leg Press + Leg Press + Leg Press Calf Raises - 3 sets x 10/10 (80#) + 10 + failure

                          2/22:
                          Military Press
                          70# x 12
                          85# x 6
                          65# x 15
                          Pull Ups
                          5 sets x 5, 45#
                          SS: Cable crunch (90#) + side bends(45#)
                          3 sets x 12 + 12/12
                          Chin ups
                          3 sets x 30/21/16
                          Alternating lat & front raises
                          3 sets x 10/10, 15#'s
                          Cable rows
                          4 sets x 12, 115#
                          SS: toes to bar + side Jack knives
                          3 sets x 8 + 10/10
                          Alternating Bicep Curls
                          3 sets x 10/10, 25#'s
                          ---------------------------------------------------------
                          Pull Ups:
                          2/17: 92 Regular
                          2/18: 72 weighted
                          63 chin ups
                          60 inverted rows
                          2/19: 1 regular
                          2/22: 25 weighted
                          67 chin ups

                          Unofficial Annual Pull Ups Quest: 2,661/20,018

                          Comment


                            #43
                            You are a BEAST!!! So I will take this moment to feel proud of my 20+ second crow pose because I'm pretty sure I can't do anything else you did in that video

                            Comment


                              #44
                              Originally posted by K e l l y View Post
                              You are a BEAST!!! So I will take this moment to feel proud of my 20+ second crow pose because I'm pretty sure I can't do anything else you did in that video
                              Lol, I love all the different balance moves, I wish I could hold them longer!!

                              Comment


                                #45
                                That video... totally badass!
                                Now I wished I would look that cool working out and less

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