Belniks workout log - Page 2 - Survivalist Forum
Survivalist Forum

Advertise Here

Go Back   Survivalist Forum > > >
Articles Classifieds Donations Gallery Groups Links Store Survival Files


Notices

Advertise Here
Reply
 
Thread Tools Display Modes
Old 02-01-2020, 05:00 PM
jojo64155's Avatar
jojo64155 jojo64155 is offline
Survivor
 
Join Date: Aug 2011
Location: Missouri
Posts: 2,875
Thanks: 35,778
Thanked 3,825 Times in 2,198 Posts
Default



Advertise Here

Nice, lots of good work!
Quick reply to this message
The Following 2 Users Say Thank You to jojo64155 For This Useful Post:
Old 02-02-2020, 10:41 AM
Belnik Belnik is offline
Survivor
 
Join Date: Sep 2014
Posts: 2,129
Thanks: 1,535
Thanked 2,908 Times in 1,584 Posts
Default

Warm up for shoulders and arms
(20) Dbs
Side delts x10-10-10
Tri ext x15-10-10
curl x15-10-10


Db side raise
(22.5) x8
(25) x8
(27.5) x8
(30) x8

Lying tri ext
(25) x15
(27.5) x10
(30) x10

Hammer curl
(25) x15
(27.5) x10
(30) x10

Seated shoulder press machine (wts per side)
(25) x12
(35) x12
(60) x10
(85) x6
(95) x5

Rope tri press down
(50) x10
(60) x8
(70) x5 -5
(80) x3

Single arm behind neck curl (from high pulley)
(20) x10
(40) x5
(50) x5
(30) x10

single Leg ext
(25) x7-5-5-5

single leg curl
(25) x6-6-6-6

(the leg work was just to help cut down on the soreness I'm getting)
Quick reply to this message
The Following 2 Users Say Thank You to Belnik For This Useful Post:
Old 02-04-2020, 09:09 PM
Belnik Belnik is offline
Survivor
 
Join Date: Sep 2014
Posts: 2,129
Thanks: 1,535
Thanked 2,908 Times in 1,584 Posts
Default

Did something I never do, hit the gym after work (it was a short day and slow, 8.5 hrs to the normal 10) I may feel totally different after 10 hrs, time will tell.

Just did some cardio, 25 min on a treadmill, walking at a good clip on 5% incline, and a little running at the end.

If all goes well I'll try again tomorrow.
Quick reply to this message
The Following 2 Users Say Thank You to Belnik For This Useful Post:
Old 02-05-2020, 06:31 AM
jojo64155's Avatar
jojo64155 jojo64155 is offline
Survivor
 
Join Date: Aug 2011
Location: Missouri
Posts: 2,875
Thanks: 35,778
Thanked 3,825 Times in 2,198 Posts
Default

I have always done mine right after work, if I don't I won't. It's really difficult for me to get away on off days, weekends and such. I'd kind of prefer to workout before going to work as some friends do, but 0300 is just to much for me.
Quick reply to this message
The Following User Says Thank You to jojo64155 For This Useful Post:
Old 02-06-2020, 05:07 AM
Belnik Belnik is offline
Survivor
 
Join Date: Sep 2014
Posts: 2,129
Thanks: 1,535
Thanked 2,908 Times in 1,584 Posts
Default

I'm going to give after work workouts a go next week, while I am always tired, the 25 min of light cardio was not as bad as I thought it would be. Even if cardio is all I do, its an improvement to not doing it.
Quick reply to this message
The Following 2 Users Say Thank You to Belnik For This Useful Post:
Old 02-07-2020, 06:23 PM
Belnik Belnik is offline
Survivor
 
Join Date: Sep 2014
Posts: 2,129
Thanks: 1,535
Thanked 2,908 Times in 1,584 Posts
Default

Stair stepper machine
15 minutes/ 52 floors if I read it right.
(not something I have normally used, even when my knee was good. But, as long as my knees take it I'll keep it up...I liked it.)

Sled work (pushing)
(90) x1-1
(115) x1

Incline Db press
(50) x6
(55) x8
(80) x4
(75) x5

Bent over DB rows
(50) x15
(55) x5
(75) x5-5

Lite Squats (just wanted to work the movement)
(135) x10-5-5
Quick reply to this message
The Following 2 Users Say Thank You to Belnik For This Useful Post:
Old 02-09-2020, 06:35 PM
Belnik Belnik is offline
Survivor
 
Join Date: Sep 2014
Posts: 2,129
Thanks: 1,535
Thanked 2,908 Times in 1,584 Posts
Default

Sat 2/8

Rower 5 min/1049 M.

Barbell bent over rows
(135) 2x5
(205) 3x4

Squats
(135) 3x4
(185) 2x3
(205) x2

Bottom Squat
(135) 3x3

High pulls
(135) 2x3
(155) x3
(175) x3
(185) x1-1
(205) x1

Deadlift
(225) x2
(245) x2
(275) x2
(295) x1
(315) x1 Feeling good so far, but still want to take it slow.
(295) x1
(225) x1-1-1

Dual cable seated row
(42) x10
(60) x7
(70) x7-7-5-5

Stair stepper 15 min./ 57 floors

Hyper ext 2x10




Sun. 2/9
Low cable fly
(30) x15
(50) x10
(70) x10
(80) x10

Dual cable high pull
(30) x15
(40) x10
(50) x10
(60) x6
(70) x5
(40) x12

Seated low Db fly
(20) x10-5-5-6

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

Flat Db press
(52) x20
(60) x15

Seated DB shrug
(60) x7-6-7-10

Leg press
(135) x10
(225) x10
(315) x5
(405) x5-5

Kneeling leg curl
(25) x8
(35) x5-5

Sauna
Quick reply to this message
The Following 2 Users Say Thank You to Belnik For This Useful Post:
Old 02-09-2020, 06:42 PM
44 Flattop's Avatar
44 Flattop 44 Flattop is offline
Author of Hitwoman
 
Join Date: Dec 2010
Location: Deep in the Northwest woods
Posts: 2,880
Thanks: 10,458
Thanked 3,944 Times in 2,184 Posts
Default

Great weekend of weight room work, man!
Quick reply to this message
The Following 2 Users Say Thank You to 44 Flattop For This Useful Post:
Old 02-11-2020, 09:36 PM
Belnik Belnik is offline
Survivor
 
Join Date: Sep 2014
Posts: 2,129
Thanks: 1,535
Thanked 2,908 Times in 1,584 Posts
Default

AM:
DB side lateral raise (lite)
(10) 4x15

Rear raise
(10) 4x15

Ukrainian DL
(52) x10
(70) x10-20

Misc small band work for shoulders

PM
Stair stepper. 50 floors/11:45 time

(I don't consider this much of a "workout" its more like practice)
Quick reply to this message
The Following 2 Users Say Thank You to Belnik For This Useful Post:
Old 02-12-2020, 09:57 PM
Belnik Belnik is offline
Survivor
 
Join Date: Sep 2014
Posts: 2,129
Thanks: 1,535
Thanked 2,908 Times in 1,584 Posts
Default

After work cardio

20 min on stair stepper, 82 floors
Quick reply to this message
The Following 2 Users Say Thank You to Belnik For This Useful Post:
Old 02-16-2020, 03:28 PM
Belnik Belnik is offline
Survivor
 
Join Date: Sep 2014
Posts: 2,129
Thanks: 1,535
Thanked 2,908 Times in 1,584 Posts
Default

Fri.
Stair stepper 5 min

Low Db fly
(25) x8-5-5

Flat DB press
(52) x5
(60) x5
(70) x5
(80) x5
(90) x5

Squats
Did 2-3 sets of 5 with the bar and had some knee pain, so no squats today.

Rack DL (just below knee)
(135) x5-3
(205) x2
(225) x2
(275) x1
(295) x1
(305) x1
(225) x2-2-2-2

Pullups (mixed with DL's)
x10 singles

Dual Db preacher/spider curls
(20) x8/5
(25) x5/5, x5/3, x5/3
(I don't even remember how long its been since I used a preacher bench with any regularity...yrs. This is the first standing preacher Ive seen and its the best. You can use both sides, 90 or 45 degree. Love it! Think I might get into arm training again.)

Single arm tri ext
(20) x15
(30) x6
(40) x3-3
(30) x5-4
Quick reply to this message
The Following 2 Users Say Thank You to Belnik For This Useful Post:
Old 02-16-2020, 03:35 PM
Belnik Belnik is offline
Survivor
 
Join Date: Sep 2014
Posts: 2,129
Thanks: 1,535
Thanked 2,908 Times in 1,584 Posts
Default

Sat.
2 Db rows
(50) x10
(55) x10

1 arm row
(60) x8
(65) x6

Seated rear delt
(30) x10-10-8-8

Leg press
(135) x15
(225) x10
(315) x8
(405) x5
(495) x5-5
(405) x5
(315) x 12
(225) x20

Single leg leg press
(135) x5
(225) x1
(135) x10

Low lat pull ins
(50) x10
(65) x10
(80) x10

Hyper ext
x20-15-15

Decline sit ups
x10-10-10

Standing abs
(60) x12
(50) x10-10
(70) x6

Dips x15-12-10

single Leg curls
(25) x5
(30) x5
(40) x3
(25) x8
Quick reply to this message
The Following 2 Users Say Thank You to Belnik For This Useful Post:
Old 02-16-2020, 03:47 PM
Belnik Belnik is offline
Survivor
 
Join Date: Sep 2014
Posts: 2,129
Thanks: 1,535
Thanked 2,908 Times in 1,584 Posts
Default

Sun.
Stair stepper 5 min/ 20 floors

Sled push
(90) x1
(115) x1
(135) x1

Standing press
(95) x3-3
(115) x2
(135) x1
Partial Push press
(155) x3-2-2-2
(back to full press)
(135) x3-3-3
(Another one of the "its been a long time..." lifts here. Used to move some good wt. Going to be doing this a lot more.)

Rear delt
(20) x12
(22) x8
(25) x10
(27) x8

Side delts
(27) 5x5

Pec deck
(70) x10
(100) x6-5-6-6

Leg ext
(25) x3 (the difference between good and bad knee is very noticeable...changing wts for bad side)
(20) Left 4x5
(25) RT 4x5

single Leg curl
(25) 4x8

A pretty good weekend for exercise, now I need a break, and than a few days of cardio only...
Quick reply to this message
The Following 2 Users Say Thank You to Belnik For This Useful Post:
Old 02-16-2020, 08:35 PM
jojo64155's Avatar
jojo64155 jojo64155 is offline
Survivor
 
Join Date: Aug 2011
Location: Missouri
Posts: 2,875
Thanks: 35,778
Thanked 3,825 Times in 2,198 Posts
Default

Things are looking good, weights are up, work looks good! you're on a roll!
Quick reply to this message
The Following 2 Users Say Thank You to jojo64155 For This Useful Post:
Old 02-21-2020, 02:15 PM
Belnik Belnik is offline
Survivor
 
Join Date: Sep 2014
Posts: 2,129
Thanks: 1,535
Thanked 2,908 Times in 1,584 Posts
Default

Having a hard time with after work workouts, made one this week and skipped one for being too crowded.

Tue: Cardio only. Stair stepper, 21 min. 97 floors

Thur: skipped cardio.

Friday:
Stair stepper 5 min. 22 floors

DL
(135) x5
(205) x3
(225) x2
(295) x1
(315) x1
(225) x5-5

Pullups (supersets w/DL)
x1-1-1-1-1-3-3

Standing press/push press/partial push press
(115) x2-5
(135) x2
(155) x1-1
(160) x1
(160) PPP x1-1-1

2 DB preacher/spider curls
(25) x10/6
(27) x6/4
(30) x5/5

2 DB seated ext
(20) x21
(25) x17
(30) x12-8

Sled push
(90) x1
(135) x1
(160) x1

Pec deck
(55) x15
(85) x10
(100) x6
Quick reply to this message
The Following 2 Users Say Thank You to Belnik For This Useful Post:
Old 02-22-2020, 01:16 PM
Belnik Belnik is offline
Survivor
 
Join Date: Sep 2014
Posts: 2,129
Thanks: 1,535
Thanked 2,908 Times in 1,584 Posts
Default

*Trying some new warm up concepts, the goal being 4x25, almost no rest, need to figure out the wts.

* Lat pull down
(25) x25
(40) x25
(55) x25
(70) x25

* Tri press down
(25) x25
(40) x25
(55) x13
(40) x25

* Pec deck
(25) x25
(40) x25
(55) x25
(40) x17

* Single Leg curl
(10) 4x25

Seated Cable row
(100) x8
(140) x8
(160) x5
(180) x5-5-5

Flat DBs
(52) x5
(60) x5
(75) x5
(85) x5
(95) x6

Hyper ext
(low back focus/conventional)
x10/5
x8/5
x5/5
x5/5

Treadmill walk 3% incline, 3.5 mph, 1 mile
Quick reply to this message
The Following 2 Users Say Thank You to Belnik For This Useful Post:
Old 02-22-2020, 02:27 PM
jojo64155's Avatar
jojo64155 jojo64155 is offline
Survivor
 
Join Date: Aug 2011
Location: Missouri
Posts: 2,875
Thanks: 35,778
Thanked 3,825 Times in 2,198 Posts
Default

Quote:
Originally Posted by Belnik View Post
*Trying some new warm up concepts, the goal being 4x25, almost no rest, need to figure out the wts.
If I may ask, what's the reasoning behind sets of 25, with almost no rest?
Quick reply to this message
The Following User Says Thank You to jojo64155 For This Useful Post:
Old 02-23-2020, 05:46 PM
Belnik Belnik is offline
Survivor
 
Join Date: Sep 2014
Posts: 2,129
Thanks: 1,535
Thanked 2,908 Times in 1,584 Posts
Default

Its a warm up, and not supposed to be heavy, just pump the muscle and get it ready for work ...thats my understanding, and I need to look into it more. I don't know about the wts yet. This comes from Matt Wenning, calls it the "wenning warmups" you can check out his youtube, smart guy.

Sun.
Stairs 5 min 24 floors

Single leg ext
(15) x25-20-20-20 (sore, and well, pussing out I guess...harder than it should have been)

Hyper ext
x20-15-15-15

single leg curls
(15) x25-25-20 (either forgot to write down 4th set or didn't do it?)

(All of these warmups were tough today)

Leg press
(135) x5
(225) x5
(315) x5
(405) x5
(495) x5
(545) x5

Single Db C/P
(50) x3
(60) x3
(70) x3
(80) x1
(85) x1
(90) x1

2DB spider curl
(25) x12
(30) x7
(35) x5

2 DB ext
(25) x12
(30) x12
(35) x12

Suitcase carry
(80) x1

Farmers carry
(80) x1

Sauna
Quick reply to this message
The Following 2 Users Say Thank You to Belnik For This Useful Post:
Old 02-28-2020, 10:13 AM
Belnik Belnik is offline
Survivor
 
Join Date: Sep 2014
Posts: 2,129
Thanks: 1,535
Thanked 2,908 Times in 1,584 Posts
Default

2/25 After work
Cardio Stair stepper. 22 min/ 101 floors. I really hate how busy the gym is after work...




2/27 After work, later, testing if its any better later in the evening...

Walk on tread mill 1.70 miles, inclined, right around 30 min.

Already not feeling like I want to be here, but the wife is as well so I'm stuck...time for the "Wenning warm up" stuff and maybe do some pressing is my thinking.

Lat pull downs
(55) x25-10
(42) x15
(35) x25-25...Alright, I had no strength here, other than it being later than I ever train, no idea why.

Tri press down
(35) x10 and its hard, lets try something else.

Decline chest machine, (plate loaded type).
(25) x25-25-25-20-5

(At this point I don't even want to try actually working out so I just put around with more light stuff)

1 arm tri cable pressdown
(17) x20-15-11-9

1 arm cable curl
(17) x20-20-10-10

Yup, this happened. I think I need to either go back to mornings, or not even think of lifting after work...maybe fight the crowd for some cardio but that's it.
Quick reply to this message
The Following User Says Thank You to Belnik For This Useful Post:
Old 02-28-2020, 10:20 AM
Belnik Belnik is offline
Survivor
 
Join Date: Sep 2014
Posts: 2,129
Thanks: 1,535
Thanked 2,908 Times in 1,584 Posts
Default

2/28

Kind of not feeling like hitting the gym, even with this being my best day to train usually.

I did a few reps/sets here at home.

Chaotic KB press
Mini bands wrapped around handles, wts hanging.
(25) x5-5-10-10-6 Feels good, certainly see where the stabilizers are lacking in the bad shoulder

Hip belt squats
(As best I can do without building some boxes to stand on, I used ammo cans today)
(70)
x10-10-10

Did a few other odd things and felt good with calling it. This was not a workout, just feeling some things out.
Quick reply to this message
The Following User Says Thank You to Belnik For This Useful Post:
Reply

Bookmarks



Quick Reply
Message:
Options

Register Now

In order to be able to post messages on the Survivalist Forum forums, you must first register.
Please enter your desired user name, your email address and other required details in the form below.
User Name:
Password
Please enter a password for your user account. Note that passwords are case-sensitive.
Password:
Confirm Password:
Email Address
Please enter a valid email address for yourself.
Email Address:
Gender
Insurance
Please select your insurance company (Optional)

Log-in

Human Verification

In order to verify that you are a human and not a spam bot, please enter the answer into the following box below based on the instructions contained in the graphic.



Thread Tools
Display Modes

Posting Rules
You may post new threads
You may post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 12:23 AM.


Powered by vBulletin®
Copyright ©2000 - 2020, vBulletin Solutions, Inc.
Search Engine Optimisation provided by DragonByte SEO (Lite) - vBulletin Mods & Addons Copyright © 2020 DragonByte Technologies Ltd.
vBulletin Security provided by vBSecurity v2.2.2 (Pro) - vBulletin Mods & Addons Copyright © 2020 DragonByte Technologies Ltd.
Copyright © Kevin Felts 2006 - 2015,
Green theme by http://www.themesbydesign.net