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Topic Review (Newest First)
12-29-2019 07:46 PM
jojo64155
Quote:
Originally Posted by Belnik View Post
TM 1.2 miles @ 6.6 mph (for whatever reason I have had zero desire in running, really forcing myself to do it right now)
I can relate, except, I'm not doing much forcing
12-29-2019 07:01 PM
Belnik TM 1.2 miles @ 6.6 mph (for whatever reason I have had zero desire in running, really forcing myself to do it right now)

Dips x20-15-10

Pullups x7-5-5

Single DB C/P
(45) x3
(60) x3
(70) x2
(75) x1
(80) x1

Farmers walk
(80) 3 times

Db tri rollbacks
(25) x10
(30) x6
(35) x5

Abs x10-8-5

Db shrugs
(50) x5-6
12-28-2019 06:05 PM
Belnik TM Walk @ 3.5 mph/5% grade/ 10 min

Flat Db press
(50) x8
(60) x10
(70) x5
(80) x5
(85) x5

Squats
(135) x5
(155) x5
(175) x3 Lower back wasn't into it, played it safe and stopped here.

DB DL These felt fine, not sure why the issue above, other than being way out of squating shape
(50) x5
(70) x5
(90) x5-5-5

TM Walk @ 3.5 mph/5%/10 min

Shrug machine
(135) x15
(225) x15
(225) x15
(315) x5-5-5

Pullups x3-3-3
12-25-2019 09:25 PM
Belnik 12/24

Rower sprints
200M.
:50
:48
:44
:44
:44
2 min cool down.

Pullups
x5-3-3
(I have really lost some pull up power...they were High, but not powerful)

Dips
x10-15-15

Hack Sq machine
(135) 10x10 (More a knee test than anything else, felt pretty good)

Lateral elip machine
13 min

Seated shrug machine
(135) x15
(185) x15
(225) x10
(225) x20

12/25

TM 10 min/ 1.15 miles/ 7.0 mph

Pullups 3x3

Flat Db press
(45) x15
(55) x15
(60) x15
(70) x10
(80) x10

Farmers walk
(60) x1
(70) x1
(80) x1

seated DB curls
(30) x10
(40) 3x5

Rope tri press down
(22) x20
(37) x15
(47) x10

Low cable wrist curls
(22) x10
(32) x7
(42) x4

Seated Pulldown machine
(135) x22-15-16

Low back arch (kbs)
(26) x8-6
12-23-2019 08:46 PM
jojo64155 I like doing the high knee's too.
12-22-2019 08:56 PM
Belnik Getting lazy on posting, that should change sometime in Jan. with a new gym and new focus.

Overview of what I have skipped over
12/17 x400 High knees and KB work

12/18 x200 High knees

12/19 x500 High knees and some pushups

12/21 x200 High knees, some KBs, dips and bulgy bag work

Today:
x600 High knees

TM
1/2 mile @ 6.6 mph
1/2 mile @ 7.0 mph
1/2 Mile @ 7.5 mph
(.10 walk between runs)

Pullups
x6-5-3-3-4-2
Different grips each set, really felt weak on these today

Dips2x15

Cable rope curls
(32) x16
(52) x12-10

Cable rope pressdowns
(37) x12
(47) x9
(52) x6
(37) x10

Cable curls behind neck (kneeling, high cable, one hand)
(27) x10
(37) x4
(32) x5

Leg ext
(55) x15-15-13-10

Leg curls
(70) 3x5

Rev. lunge
x10-5-5

TM
.3 @ 7.5 mph
.2 @ 8mph
12-16-2019 08:20 PM
Belnik High knees x200

KB DL+ Swing
(70) x5/5 x5/5 x5/5

Dual KB (25)
Curls x10
Tri Ext x10
Swing x10

Just a short "better than nothing" one. Re doing that old High knee challenge to help make up for the lack of cardio. New gym should open soon, really need it.
12-15-2019 10:13 PM
Belnik Well today was a wash, too many of those the last couple of months...

Yesterday was this:

TM (for time vs my normal distance goal...just have been slacking with running and want a reset)
10 min run, 6.6 mph, .5 incline.
Then walk up to max incline for another 22 min.

Seated Bike/elip hybrid machine 15 min

Single DB C/P
(55) x3
(60) x3
(75) x2-2-2

Single DB "suitcase" DL
(75) x5

2 Db DL
(75) 2x10

Leg lifts x15-10-10

Dips x15-15-15

Pullups 2x3
12-14-2019 09:14 PM
Belnik Missed posting 5-6 workouts, since I was here last. Have not given up, just lazy with the posting. A bit lazy with the running as well, and getting a little fatter than I like. Will re focus soon and get back to normal.

Hit the gym today, mostly cardio. Tomorrow I'll update.
12-14-2019 03:55 PM
jojo64155 Hey Belnik, you doing alright? Haven't seen you around in a while
12-01-2019 09:44 PM
Belnik Been lazy with the cardio since the truck wreck...hopefully that will change when the new gym opens as I am putting on some holiday pounds it would seem.

TM 1 mile @ 6.7 mph

1 DB C/P
(55) x3
(65) x3
(75) x2

Flat Db press (don't know when I've done these last...so kept the wts low)
(55) 3x10

2 Db bent over rows
(55) 3x10

Farmers walks
(55) x1
(70) x2
(65) x1
(these were about 29 paces or est. 73-80 feet per carry/"rep")

Db Hammer curls
(55) 3x4

2 Db OH ext
(20) x10
(25) x10
(30) x10

Rower sprints
100M.
:28 sec
:23
:22
:22
:22
11-29-2019 09:24 PM
jojo64155 Not a bad day, I too like the random workouts from time to time.
11-29-2019 06:55 PM
Belnik I had no plans nor direction for today, just wanted to get moving.

Lateral elip machine 15 min

TM 1 mile @ 6.7mph

Dips 3x15

High pullups 3x3

Incline chest press machine
(135) 2x10
(185) 3x5
(the movement felt very odd, been a long time)

Low cable face pulls
(27) x15
(37) x15
(47) x10

Cable wrist curl
(37) x5
(47) x5

Cable curls
(47) x17-8

Single arm cable pull down
(42) x13
(47) x12

Hyper ext
x20-15
11-23-2019 10:11 PM
Belnik TM 1 mile @ 6.7

Lateral elliptical machine (first time) 15 min

Hack Sq machine
(135) 8 sets of 10 (goal was 10x10 but knees spoke up and I stopped)

Dips x25-15-8

Pullups 3x3
11-22-2019 08:11 PM
44 Flattop
Quote:
Originally Posted by jojo64155 View Post
Nice job!
Times two!
11-22-2019 05:03 PM
jojo64155 Nice job!
11-22-2019 01:42 PM
Belnik Well my knee is not 100% but its so much better than it was a year ago.

11/20 Home workout, in the evening...which is hard for me.

Sm Bulgy bag spins 2x10 each direction

Lg bag spins x10

KB Sn.
(25) x10
(52) 2x10

Hip raise with wt.
(95) 2x10

Abs 2x10

Today.
TM 2 miles @ 6.6 (had some knee pain here)

1 Db C/P
(50) x3
(60) x3
(70) x2
(75) x1
(80) x1

Squats
(Bar)4x5
(95) x5
(115) x5
(135) x5
(155) x5
(175) x2
(135) x2

Pullups 3x3 (all high)

Farmers walk
(55) (65) (70) each one trip, don't know the distance, maybe 60 feet each way?
11-17-2019 01:06 PM
44 Flattop Looking good, Belnik!

Good news on the knee, too, something I can't join with you on.
11-16-2019 05:23 PM
Belnik I've been getting lazy. I've had one short workout at home and a single set of standing presses almost each morning between last posting and today.

Overall the knee has been good, I'm pleased with its improvement.


TM 1.5 miles @ 6.7mph

Single DB C/P
(50) 2x3
(60) x3
(70) x1
(75) x1
(80) x1

Twin Dbs C/P
(35) x12
(40) x12

Twin Db thrusters, + curls
(25) x6 +6
(30) x5 +5
(35) x5 +5

Pullups x4-4-5

Rower 500M in 2:05

Db side bend
(55) x10
11-14-2019 02:23 PM
jojo64155 You doing alright Belnik? It's been almost a week..

The knee doing okay?
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