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Old 05-14-2018, 07:20 PM   #1151
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Started a new program today. 4 sets of 10 reps on most exercises. Followed up with 30 minute treadmill incline walk.

Last edited by Chew; 05-14-2018 at 08:20 PM.
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Old 05-14-2018, 08:12 PM   #1152
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DB swings.
DB drop squats.
DB curl and press.
Clapping plyo push-ups.
Woodchopper pushdowns.
Tubing sword raises.

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Old 05-15-2018, 01:20 AM   #1153
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I did the ketogenic diet a couple of years ago, lost around 40lbs in 3 months, but I didn't do the diet correctly. Ended up low on electrolytes and caused some serious health issues. After gaining ALL the weight back, and then some, I'm sitting @ 210 now. Just made 36, and wanting to get back to my "fighting weight". After looking @ programs, I found one that's pretty easy. Kinobody.com. They have a facebook page to show everyones progress, so I'm gonna give it hell. pretty much eating your goal weight x10 for the fat loss, and working out 3 times a week. 2 days walking for 45 minutes, and one rest day! Ready to see where this goes!
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Old 05-15-2018, 01:54 AM   #1154
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I did the ketogenic diet a couple of years ago, lost around 40lbs in 3 months, but I didn't do the diet correctly. Ended up low on electrolytes and caused some serious health issues. After gaining ALL the weight back, and then some, I'm sitting @ 210 now. Just made 36, and wanting to get back to my "fighting weight". After looking @ programs, I found one that's pretty easy. Kinobody.com. They have a facebook page to show everyones progress, so I'm gonna give it hell. pretty much eating your goal weight x10 for the fat loss, and working out 3 times a week. 2 days walking for 45 minutes, and one rest day! Ready to see where this goes!
Time to get some! - Jocko
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Old 05-16-2018, 09:00 AM   #1155
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Missed yesterday but haven’t missed any other days since my last post
Chest was this AM
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Old 05-16-2018, 09:12 AM   #1156
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Shoulders and cardio yesterday
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Old 05-16-2018, 03:59 PM   #1157
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1st workout after GI bug. Energy and stamina were in the toilet. Took it easy with a full upper body workout. Light weight 10-15 reps per set, 12 sets per body part except traps and arms. 30-60 seconds rest between sets.

Hammer Strength Incline
Neutral grip machine chest presses
Cable flyes
Lat pull downs
Close grip rows
Rope pull over
Standing behind the neck B.B. OHP
DB lateral raises
Facepulls/Rope pull down super set
Single arm cable pull down/dB hammer curls/Hammer Strength shrugs
Reverse grip single arm pull downs/dB curls/Hammer Strength shrugs

Totally spent after all that. Off tomorrow due to daughters last track and field day as an elementary student and work.
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Old 05-16-2018, 04:34 PM   #1158
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Roll ups.
ISO reverse crunches.
Bench tuck crunches.
Low plank elbow to opposite knee.
Ran as circuit 3 times.

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Old 05-16-2018, 06:44 PM   #1159
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This with some substitutes.

DB step-ups on 24" step. Buttkicker

Ab roller wheel instead of core rotation

30 minute incline TM walk
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Old 05-17-2018, 05:05 PM   #1160
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Burpees and box jumps.
Doesn't take long to get tired of this workout!

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Old 05-18-2018, 01:53 PM   #1161
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Got it in today. 1st time ever to attempt an actual snatch and it was ugly but I got it up.
Snatches lots and lots of singles.
Squats 5x5
Seated leg curls 5x12
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Old 05-18-2018, 06:00 PM   #1162
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DB deadlifts.
DB clean and press.
Tubing squat to standing rows.
Diamond cutter push-ups.
DB neutral grip bench press.
Tubing eccentric step aways.

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Old 05-19-2018, 02:50 PM   #1163
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Yesterday....

Plus 35 minute incline walk
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Old 05-20-2018, 05:42 PM   #1164
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Power Cleans
Standing BB behind the neck OHP
DB Reverse flyes
DB Lateral Raises
Romanian Deadlifts for low back
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Old 05-21-2018, 08:45 AM   #1165
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I missed all last week due to the TDEM conference in SA, but made it in today. Chest and back.

Flat bench
Seated wide grip chest press
Penley rows
Dumbbell chest fly
Long bar low row supinated grip
Pushups
Narrow grip pullups

I gotta hit it hard for the next 4 weeks. Planning on hip surgery on June 19 and I'll be out for three weeks. That'll suck.
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Old 05-21-2018, 05:19 PM   #1166
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Single leg squat with jumps.
DB 3 way RDL.
Tubing low rotational rows.
DB renegade rows.
Incline push-ups.
Woodchopper pushdowns.

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Old 05-21-2018, 06:35 PM   #1167
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This plus 35 minute incline treadmill walk
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Old 05-21-2018, 06:48 PM   #1168
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Missed yesterday but havenít missed any other days since my last post
Chest was this AM
5/17: Bi's & Tri's
5/18: Back
5/19: Shoulder Boulders & Abs
5/20: Chest
5/21: Bi's and Tri's
Manana--> 5/22: Back and Abs



You may or may not notice I skipped legs.....
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Old 05-21-2018, 06:54 PM   #1169
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Old 05-22-2018, 08:43 AM   #1170
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LOL! Leg day isn't good until you have to hold onto the rails to walk down the stairs.

Legs and shoulders today. Supersets.

Lateral raises/front raises/rear delt fly/leg extensions/incline situps
Seated dumb bell press/leg press
Upright row/calf raise/hanging leg raise

I know I did more than that but can't remember.
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Old 05-22-2018, 05:01 PM   #1171
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11-11-11 challenge.
11 Box jumps.
11 burpees.
11 pistol squats each leg.
11 burpees.
11 split leg squats each leg.
11 burpees.
11 plyo push-ups.
11 burpees.
11 hand stand push-ups (very poorly).
11burpees.
11 plank walkouts.
11 minutes or less (10:42-barely).

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Old 05-22-2018, 09:27 PM   #1172
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This plus 35 minute incline walk. Those Russian twists were a mother.
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Old 05-23-2018, 08:31 AM   #1173
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Legs (hamstrings) and triceps today. With my hip issue it appears that dead lifts will be out of the question. Dang it! 5 minutes on the treadmill and then 2 warm up sets before moving to the working sets.

Weighted dips/prone leg curls
Skull crushers/seated leg curls
Tricep pushdown pronated and supinated grip/incline situps
Tricep kickbacks/ab roller
Overhead rope extensions/hanging leg raises

Tomorrow will be chest and biceps.
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Old 05-23-2018, 12:02 PM   #1174
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Brutal session this am. Upper back is toast.

Cleans
Front squats
BB rows
Lat pull downs
Single arm cable rows
Straight bar tricep push downs
Bent over rope extensions
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Old 05-23-2018, 04:59 PM   #1175
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This... Then erased all the work with a Smash Burger and Fries.
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Old 05-23-2018, 05:09 PM   #1176
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Quote:
Originally Posted by Chew View Post
Smash Burger and Fries.
That's my kind of after workout protein intake!
Abs today.
Heels to heaven.
Jackknifes.
Low plank marches.
Low plank elbow to same knee.
Ran as circuit twice.

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Old 05-24-2018, 08:42 AM   #1177
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Didn't make it in today. I woke up at 129 AM and the old brain started generating and I couldn't turn it off. Maybe chest and biceps tomorrow.
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Old 05-24-2018, 09:23 AM   #1178
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Checking in
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Old 05-25-2018, 09:18 AM   #1179
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Got 'er done this morning. Chest and biceps. Moderate weight and high reps with a little slower motion.

Seated wide grip chest press/drag curls
Bilateral incline press/preacher curl
Cable fly/hammer curl bar
Incline chest press on smith machine/overhead cable curls

Taking the weekend off, but I'll hit it Monday for sure.
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Old 05-29-2018, 12:48 AM   #1180
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Nursing a few injuries. Took off fri/sat/sun.

Back at it today.

Air squats
DB squats
Inverted rows
Barbell squats
Chest press machine
Cable curls
Overhead tricep extensions
DB shoulder press
Calf machine
v-UPS
Incline treadmill walk
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Old 05-29-2018, 08:30 AM   #1181
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Skipped yesterday to play in the river. Made it in today for legs and back. My usual warmup, 5 minuted on treadmill and two warmup sets. 3 working sets with moderate weight and higher reps.

Squat/plank row
Leg extensions/wide grip body weight pullups
Seated calf raises/Narrow grip body weight pullups
Hanging leg raises/ab roller

My hip is making me regret the squats. Tomorrow is chest day.
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Old 05-29-2018, 11:47 AM   #1182
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Got in some clean and jerk and arm and ab work yesterday.
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Old 05-29-2018, 12:14 PM   #1183
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Still here.

In Lake Tahoe for vacation. Yesterday was a nice little hike at 9.3 miles with 2800 feet of elevation change.

Knocked out a back routine at the hotel gym this am

Tomorrow we are looking to do a 4.8 mile hike with 3750 feet of elevation change... We’ll call tomorrow leg day lol
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Old 05-29-2018, 05:47 PM   #1184
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Off Friday.
Saturday: DB crossover lunges.
DB forward step ups.
DB one arm rows.
DB curl and press.
Minibox upper body step-ups.
DB lateral L raises.
Off Sunday and Monday.
Today: DB side step-ups.
Physioball leg hamstring curls.
Spiderman push-ups.
DB clean and press.
Pull-ups.
Tubing eccentric brake slammers.

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Old 05-29-2018, 06:25 PM   #1185
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These plus a bunch of air squats and 40 minute incline TM walk.
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Old 05-29-2018, 07:00 PM   #1186
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Miss me yet?

Back at it starting Thursday so looking at a few new plans to start up. Ive only got one more week of travel scheduled after Father's day and then that's it for travel. I should be good to go for a long time now.
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Old 05-29-2018, 08:30 PM   #1187
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Miss me yet?

Back at it starting Thursday so looking at a few new plans to start up. Ive only got one more week of travel scheduled after Father's day and then that's it for travel. I should be good to go for a long time now.
Lot's of good stuff out there.

Off tomorrow for daughters award ceremony before work.
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Old 05-30-2018, 09:32 AM   #1188
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Chest and biceps today. The usual 5-6 minutes on the treadmill and then 3 warmup sets and three working sets. Keeping the weight moderate to slightly on the heavy side as nearly all the chest moves were bilateral movement today. I don't do bilateral chest very often, but I'll do it on leg day. This felt really good. Supersets

Wide grip seated chest press/drag curls
Incline chest press/barbell curls
Incline chest press on smith machine/preacher curl
Pushups 3X20/overhead cable curl
Incline leg raises/hanging leg raises/plank

Back and triceps tomorrow or legs and shoulders.
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Old 05-30-2018, 04:50 PM   #1189
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Jumping jacks.
Low plank mountain climbers.
Inchworm plank walkouts.
Bodyweight squats.
One minute each, run in circuit 4 times.

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Old 05-31-2018, 08:29 AM   #1190
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Shoulders and abs today.

Lateral raise
Front raise
Rear delt dumbbell fly
Upright rows w/barbell
Incline situps
Ab roller
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Old 05-31-2018, 01:47 PM   #1191
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Off day yesterday but still sore from Tuesday. Gonna go tear some #$_& up in an hour or so.

Since I can't lose my gut, maybe I can bulk enough to make it look smaller.
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Old 05-31-2018, 04:40 PM   #1192
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These plus weighted ball torso twists, hanging leg raises, t-bar rows, rowing machine @ 2000 meters in 11 minutes.

Good workout for going into the tbh crappie fest weekend.
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Old 05-31-2018, 05:14 PM   #1193
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Quote:
Originally Posted by Chew View Post
Good workout for going into the tbh crappie fest weekend.
Maybe the crappie will give you a good workout this weekend!

ISO reverse crunches.
Physioball around the world.
V-up Russian twist.
Canoes.

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Old 05-31-2018, 08:15 PM   #1194
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Ok back at it today. Just wanted to do some cardio to ease back into things.

2000m rowing
3 mile intervals on the treadmill
2000m rowing
About 1hr 7 minutes of cardio

Im already a little sore but good to be back in the gym.
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Old 05-31-2018, 09:05 PM   #1195
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Quote:
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Ok back at it today. Just wanted to do some cardio to ease back into things.

2000m rowing
3 mile intervals on the treadmill
2000m rowing
About 1hr 7 minutes of cardio

Im already a little sore but good to be back in the gym.
Welcome back! Nobody likes a quitter
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Old 05-31-2018, 09:08 PM   #1196
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Quote:
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Welcome back! Nobody likes a quitter
I hear that. This was the most time Ive taken off in the last year and a half.
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Old 05-31-2018, 09:10 PM   #1197
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My new pain of the week appears to be golfer's elbow. Where the tendon attaches to the inside of the elbow joint. Really sucks that everytime I get on a roll I have a new pain to deal with. Sucks getting old.
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Old 05-31-2018, 09:15 PM   #1198
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Quote:
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My new pain of the week appears to be golfer's elbow. Where the tendon attaches to the inside of the elbow joint. Really sucks that everytime I get on a roll I have a new pain to deal with. Sucks getting old.
You on WebMD self diagnosing?
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Old 05-31-2018, 09:21 PM   #1199
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Pretty much. If I went to the doctor every time I had a new pain I wouldn't have time to work out.
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Old 05-31-2018, 10:00 PM   #1200
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Quote:
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Pretty much. If I went to the doctor every time I had a new pain I wouldn't have time to work out.
Wait until you are mid 50s.....pains and poor sleep pretty much dominates all conversations.
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