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Old 01-04-2016, 11:00 AM
Belnik Belnik is offline
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Default Belnik's training log II



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Starting this new year and new log I have an injured left shoulder…really didn’t think it would last this long. I’m guessing it’s here to stay for a while. I also have more pains in the elbow and wrist of the left arm, maybe they are all in some way related, there’s no way of knowing I guess.

My main goal is to become healthier. This includes getting cholesterol and BP into good ranges, but also to get my body composition on point. While I will try and gain strength with all movements, gaining strength or muscle size while keeping fat is unacceptable. I want to clean house, get rid of fat that does no good.

A general estimation of weight/bodyfat/muscle mass etc. is as follows.
41 yrs old, 5'7" or 8", 185 lbs. ~20% body fat. ~40% Muscle mass (these measurement come from my very inconsistent scale)

I’ll try and come back to this and add some basic body measurements, but for example I recently bought the largest waist jeans of my life…36”! (yet I still have others that fit which say 33”)
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Old 01-04-2016, 11:13 AM
Belnik Belnik is offline
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First workout of the year, was trying to get a little idea of different strengths for a starting point. Still need a workout or two more to get an idea of where I'm at. When I do I'll have something to measure against, maybe quarterly or something similar.

Deadlift.
(135) x3
(185) x2
(205) x2
(275) x2
(345) x1
(355) x1
(365) x1
(375) x1 (that finger started to hurt so I called it here, but maybe had 5-10lbs more in the back?)

Standing Barbell press

(95) x4-2
(115) x2
(135) x2
(155) x2
(175) missed, (did a good partial...but a disappointment no less.)
(135) x7 (again, hoped to do better)

Hack Squat machine
(135) x5
(225) x4
(315) x3
(405) x2
(455) x2
(135) x35

Ab wheel rollouts
X10-8-6-4-7

Dips (couple of negatives) then...2x15

Overall my shoulder felt pretty good, discomfort, and weakness yes, but no shooting pain. Finger/hand hurt, but didn't swell up.
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Old 01-05-2016, 10:43 AM
Belnik Belnik is offline
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Today was more "testing"

30 min on tread mill. 3.0 miles
(This is a distance in time goal, today was walking and jogging at many different speeds. I'll use the 30 min time limit to measure improvement with increased distance.)

Pullups x3-x3-x10
(will consider my pullups to be a sucky 10 rep max right now)

Hanging leg lift
x6- x7-x9
(should have tested this a bit different, but 9 rep max for the moment)
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Old 01-06-2016, 10:26 AM
Belnik Belnik is offline
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A mix of more testing and working out today.

Dips
x5 x10 x30
(I wanted to get a feel for where I am at with dips even with the bad shoulder, some days I seem to be able to do them others I can't. I'll consider this my starting point max reps on dips.)

Bent over Barbell rows
(135) x5
(185) x5
(225) x5
(245) x4
(245) x5
(I wasn't testing these, and good thing, as I felt very weak here.)

Short bar curls
(40) x30
(50) x15
(40) x20 reverse grip

plate raise (was aiming for 100 reps in a set)
(25) x30

Seated Smith machine shoulder press
(95) 2x12
(115) x10, x5
(this smith machine is at an angle, so did each weight listed as a superset, one set facing one direction, then the other set facing the other way. I think I prefer the smith machines that are not at such an angle)

Treadmill walk/run combo 1/3 ratio
walk for .1 mile at 3 mph
run for .3 mile at 7 mph

repeated for 3 running cycles
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Old 01-07-2016, 10:26 AM
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185# DL for reps (overhand grip)
(135) 3x5
(185) x15
(185) x16 I was shocked, really thought I'd be around 25-30 reps but my grip was failing.

Incline DB "squeeze press"
(50) 4x10
(these squeeze presses seem to allow me to press without shoulder pain, but I have not pushed the weight at all, and probably will not for a while.)

Stair climber for 20 min, 80 floors.
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Old 01-07-2016, 10:43 AM
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With the first week of the new year pretty much over I have a general idea of certain lifts/capabilities which I hope to improve. Nothing is an all time personal record, but there's no living in the past. It is what it is.

Summery for record keeping:

Deadlift (375) for 1 rep
(185) DL for reps, 16 reps.

Standing overhead barbell press, (155) for 2 reps
Standing press for reps w/ (135) is 8 reps

Hack Squat machine (455) for 2 reps
Hack for reps w/(135) is 30 reps

Pullups for 10 reps

Dips for 30 reps

Hanging leg lift for 9 reps

(25) plate raise for 30 reps

30 mins on treadmill, 3 miles covered.

Looking pretty sad right now...I know. Hopefully not for long!
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Old 01-11-2016, 12:37 PM
Belnik Belnik is offline
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First new week working on new goals

10 minutes on treadmill. covered .98 of a mile.

Standing OH press
(95) 3x3
(115) x3
(135) x3
(155) x2 (missed third rep)
(160) x1
(165) x1
(170) x1
(175) x1
(180) three partials
(145) x2
(95) x15
(95) x10

Hack Sq machine
(135) x15
(225) 3x10

Pullups
x10-5-4 (last set made my finger/hand act up)

short bar curls
(40) x20 (really painful on hand, so switched to reverse grip)
(40) x15

20 Min Treadmill. Covered 1.72 miles
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Old 01-11-2016, 05:41 PM
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Nice job, the overhead press is coming on really nicely.
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Old 01-12-2016, 11:03 AM
Belnik Belnik is offline
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Today was mostly a cardio day, but I added some "experimental work" as well.

Treadmill, 30 min. Covering 2.73 miles total.

Misc. single DB work for shoulder. No plan, no set exercises, didn't count reps. Just made the shoulder move around trying to work out the pain.
Used 10 lbs.

Short bar curls (superset with tri)
(40) x25
(50) x20

Short bar OH ext
(40) x25
(50) x25

(super set)
Single Db curl
(15) x16-16-20

single Db Oh ext
(15) x50-30

These light weight high rep moves are the experiment, hoping that the pump they cause will help with healing.
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Old 01-13-2016, 11:05 AM
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This was supposed to be a good "training day" but didn't turn out that way.

Barbell rows
(135) x10
(185) x6
(225) x5
(225) x5
(225) x5
(135) x19
Felt weak right off, noticed lower back was part of it, maybe a bit sore from increasing the running, but didn't have much strength in the pulling department either way. Planning on working 3 sets of 225 until I get 3x10, then add weight and repeat.

Overhand grip DL
(205) x2
(255) x2
(275) x2
(325) two sets of singles
(135) x30
My hand/finger was a problem here, I thought it best to not use the mixed grip as I normally do after it gets above what I can overhand grip lift, but did try the hook grip on the last single...never have gotten used to it.

Inverted row
x15-13-10-8-4

Flat DB "squeeze press"
(50) x13
(55) x13
(60) x16
(60) x12
(50) x17
Going up in weight I felt some discomfort, mostly from getting in position, but this is the only way I can flat press right now.

I wrapped it up with more light experimental work.
Short bar rev. grip curl & press
(30) x20-15
Behind neck OH press
(30) x53
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Old 01-14-2016, 10:53 AM
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Today was a planned cardio and rehab work day. The "rehab work" is experimental, I sure hope it works and not be at best a waste of time or at worse, add to damage.

I grabbed some light Dbs, and excepted I was looking like a girly man and got on with it.

Seated single DB OH ext.
(15) x30-30-20-20

Seated (two) Db curls
(15) x40-30-20-20

Seated (two) Db shoulder press

(15) x40-30-25-30

Seated (two) Db side raise
(7.5) x25-22 (these were painful)

Hanging arm wrist twist (don't know what else to call it)
(7.5) x70
(15) x40-50

Cable face pull
(20) x15
(15) x20-20-15

Treadmill run/walk combo

1.6 miles in 17:35 time

Ab wheel
x10-8-6-4-8
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Old 01-15-2016, 10:56 AM
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No lifting today, just cardio.

1 hr on treadmill, 4.30 miles total. Ranged between 1-10% incline, 3-7mph.
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Old 01-16-2016, 10:20 AM
Belnik Belnik is offline
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Abs

Flutter kicks x10
Scissors x4
10 ct. raised leg hold
Leg raise x10
Raised leg circles x4
10 ct. Raised leg hold
side jack knives x10
Raised leg side swings x4
10 ct. raised leg hold

3 sets.

Found this online by chance, wasn't looking for it, but liked it.
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Old 01-17-2016, 11:22 AM
Belnik Belnik is offline
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Abs again.

40 crunches
10 cross crunches
10 leg raises
40 flutter kicks
10 scissors
10 raised leg circles
10 crunch kicks
10 air bicycles
40 sitting twists

3 times.

(this was hard, had to rest in between, not just at the end of each cycle)
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Old 01-18-2016, 10:49 AM
Belnik Belnik is offline
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Over the weekend I had the thought I may need to do something different in order to get a different result with the shoulder...so this week may pretty much be a (almost) no lifting week.

Treadmill work
30 minutes, 3.10 miles, run/walk combo from 3.0 mph to 8 mph. 1% grade.

Barbell row
(bar) x15
(135) x10-10-15

Pullup x3-3-4

(Just couldn't resist doing something besides the run, but may skip all "lifting" the rest of the week...so no interesting posts coming up! Also working on intermittent fasting again. )
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Old 01-19-2016, 02:43 AM
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Check out that http://www.12minuteathlete.com/ website, some hard core 6 and 12 minute cardio workouts going on over there.
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Old 01-19-2016, 12:41 PM
Belnik Belnik is offline
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Cardio, abs and forearms today.

Stair stepper
115 floors in 30 minutes.

(according to google its about 52 floors to a mile)

Ab wheel
x15-7-5-5-4-3

"hanging shortbar" wrist curl (standing with arms hanging)
(30) x30
(60) 4x8

One arm rev. wrist curl
(20) x15
(30) x10

Two arm rev. wrist curl
(30) x20
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Old 01-20-2016, 11:01 AM
Belnik Belnik is offline
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Cardio +

Treadmill work.
Run/walk combo, 2.5 miles in ~31 minutes, 2% grade.


Good mornings (figured it would be next to no load on shoulder)
Bar x10
(95) x10
(Not working, pain in shoulder holding bar...)

Hyper ext.
x10
(25) x10
(45) x10
(90) 3x5

(used to do these quite often and load them up heavy...forgot I liked them)
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Old 01-21-2016, 11:20 AM
Belnik Belnik is offline
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This week of cardio is getting old.

Stairclimber
10 min. level 10. 48 floors/782 steps

Treadmill
5 min. 8 mph. 0% incline

5 min. 3.2 mph. 10% incline

(planned on 10 min on rowing machine but someone was in the way...and I honestly really didn't want to do it, so it was a good excuse not to.)

superset pullups/hanging leg raise
x6-5-4-3-2-1 for each exercise

standing rear delt "rear arm swing"
used 25# plate in each hand.
x20-12-12
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Old 01-22-2016, 10:47 AM
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Treadmill work
~24 min total. Walk/run for 2 miles.
speed from 3.0-8.0mph.
Incline from 1%-11%

Rower machine
6 min.

Hyperextension
x10
(45) x5
(90) x5
(135) x6-4
(90) x5


My legs are ready for a couple days off.
On a plus side I have noticed a decrease in shoulder pain this week...but don't think one week is enough to fix it.
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