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 Magnectic Suns's Log

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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Fri Nov 23, 2012 8:34 pm

11/23/12

Morning Workout

40 sec hold/40 push ups/30 sec/30 push ups/20 sec/20 push ups/10/10

5 minute rest

10 sec hold/10 push ups X 6 rounds

5 minutes rest

20 diamond push ups/20 regular push ups

3 minutes rest

30 push ups with resistance band

3 x 7 ez curl reps 2 100lbs



At the Park roughly 3 hours later

7 minutes skipping rope
30 Walking lunges
4 minutes skipping rope
30 squats

5 sets
5 MU's/10 pull ups

3 sets of kossacks
1) body weight
2) holding 10lbs
3) holding 20lbs

2 sets x 15 full range lateral raises (at sides to over head)
10lb dumbbells

3 sets x 10 reps
Hanging knee raises/hanging leg raises
dip bar knee raises/leg raises
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AJ.

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Posts : 114
Join date : 2011-10-12
Age : 27
Location : Portugal

PostSubject: Re: Magnectic Suns's Log   Fri Nov 23, 2012 9:38 pm

Awesome! I'll follow this log Very Happy
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Geronimo

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Posts : 148
Join date : 2011-06-11
Age : 28
Location : Los Angeles, CA

PostSubject: Re: Magnectic Suns's Log   Fri Nov 23, 2012 9:44 pm

I have seen a great change in your routines since the beginning. I like what I see, progression and creativity. Keep up the good work man.
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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Fri Nov 23, 2012 9:51 pm

AJ. wrote:
Awesome! I'll follow this log Very Happy

Thanks, Man! and i will return the favor
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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Fri Nov 23, 2012 9:53 pm

Geronimo wrote:
I have seen a great change in your routines since the beginning. I like what I see, progression and creativity. Keep up the good work man.

I really appreciate that, Man. I've gotten so much from all of you, and I put it too work.
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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Sat Nov 24, 2012 10:03 pm

11/24/12

10 Minutes skipping rope


5 sets X 5 MU's

1 sets X 10 Behind nec pull ups

2 sets X 15 close grip chin ups

1 set X 15 close grip pull ups

Beastmode Dip Pyramid UP

5 minutes rest

Beastmode Dip pyramid down

(First time I completed both sets back to back)

5 sets X 10 low T-poles
5 sets X 15 medium T-poles

3 sets X 15 pull ups
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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Mon Dec 03, 2012 10:50 pm

Rough, Rough Week

My family and I moved into a new house. Always a stressful experience and so much work . I guess this one of the situations we all train for. Moving big furniture, appliances, Up and down so many steps. It was a real 48 hour straight grind! but I felt nothing afterwards except bruised hands. Thank Allah, it was a success.
I did work out 3 days over that period but I have no idea, no memory of what I did. One day I did phase 4 and failed at 3 muscle ups on the end.

Now I am back at it!!

12/3/12

5 minute mountain climb on the stationary bike. The kilamanjaro setting, whatever that is... Felt real good tho, I will keep doing that one.

Dynamic stretching

BBR w/o MU's

45 dips
25 pull ups
55 push ups

40 knee/leg raises in 2 sets very lil rest

20 pull ups/40 dips

5 X 5 Bench press @ 225 lbs

Military press lock outs
5 sets @ 10 reps
135 lbs x 2
155 lbs x 2
180 lbs x 1

Front raises/full range lateral raises w/ 20 lb dumb bells
5 sets x 8/8 reps

5 sets Rear delt side pulls @ 30 lbs
10 reps per set

5 sets of dumb bell flies @ 30 lbs
12 reps per set

Machine pec flies @ 175 lbs
4 sets of 10 reps
1 set of 10 @ 190 lbs

Dumbbell shrug superset x 15 reps per
40 lbs/45lbs/50 lbs/45 lbs/40 lbs


2 sets
15 pull ups/20 dips/25 push ups












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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Mon Dec 03, 2012 10:55 pm

And one of the Calisthenic parks I use is now around the corner from my house. A really short walk. Who could ask for more?!
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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Tue Dec 04, 2012 9:01 pm

12/4/12


20 Wide grip pull ups

rest

40 sec hold/40 push ups/30 sec hold/30 push ups/20 sec hold/20 push ups/10/10


Wide Grip pull ups pyramid (2 to 3 min rest per set)
Behind the neck/Wide grip regular without letting go of bar

10/10
10/9
9/9
9/8
8/8
7/8
7/7
7/6 = 132 pull ups

to make an even 150
7 close grip chin ups
6 close grip pull ups
5 close grip chin ups
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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Fri Dec 07, 2012 8:53 pm

12/5/12

4 hours GTG

First 2

BBR's w/o MU's
45 dips
25 pull ups
55 push ups

Last 2

50 Squats/15 walking lunges
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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Fri Dec 07, 2012 9:09 pm

12/7/12


"Lunch" Break

5 sets of 25 Shrugs with water jugs (5 Gallon)

5 minute rest

100 Pull ups for time
7:49

Beastmode dips UP
1 dip/5 sec hold/2 dips/5sec hold/3 dips/5 sec etc.


5MD 50/100
3:58

Beastmode dips DOWN
Broke at 3, 30 sec. then finished



AFTERWORK

7 minute mountain climb on stationary bike (2 miles)

Dynamic Stretching

20 flutters/20 scissors/20 reverse crunches
180 crunches (side/middle/side)
20 reverse crunches
3 sets of 10 (knee raise/leg raise=1 rep)
4 sets of 12 (80lb ab crunch machine)
very little rest btw sets


15 pull ups/20 dips/25 push ups

Bench Press
5x5 @ 225 lbs (last set @ 230lb)

Military Press 4 sets
12 @ 145 lbs
10 @ 155 lbs
10 @ 165 lbs
8 @ 185 lbs

4 sets Low rows/dumb bell low rows
3 sets of 10/12 with 180 lbs/30 lbs
1 set of 8/12 with 190 lbs

4 sets 12 reps of Straight arm pull downs @ 85 lbs

4 sets of 10 reps Rear Delt Flies @ 130 lbs

"Dirty Thirty"
2 rounds

3 sets of 20 weighted Ab crunch machine @ 80 lbs

15 pull ups/15 dips/15 push ups






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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Tue Dec 11, 2012 12:21 am

12/10/12

100 T-poles as fast as possible

50 squats
15 kossacks per leg
15 walking lunges

"Jake the Snake" routine

7 pull ups/20 push ups/10 dips
7 pull ups/19 push ups/10 dips
7 pull ups/18 push ups/10 dips
etc....
7 pull ups/1 push ups/10 dips
30 minutes
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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Tue Dec 11, 2012 10:47 pm

12/11/12

Morning Workout

Push ups
40 sec hold/40 push ups/30 sec/30 push ups/20/20/10/10

Beastmode dips up

Static hold wide pull ups
5 seconds @ each position
top/head touching/bottom/head touching/top/head touching/bottom/head touching/top
then 12 close grip chin ups

2 x wide grip 30 second hold
rest
2 x wide grip 30 second hold + 10 pull ups



AFTER WORK


7 minute bike ride (2 miles on Kilimanjaro mode)

20 scissors/20 flutters
180 crunches (60 side/middle side)
20 reverse crunches
3 sets of 10 knee raise/leg raise=1 rep
3 sets of 20 ab crunch machine (80 lbs)

BBR w/o MU's
45 dips
22 pull ups
48 push ups (I was running out of steam)

5 X 5 Bench Press @ 225 lbs

5 X 5 Military press @ 185 lbs
15 burnouts @ 135 lbs

Rear Delt one arm side pulls @ 25 lbs
3 sets of 10 reps

Full range lateral raises (pyramid superset)
8 reps @ 20 lbs
10 reps @ 17.5 lbs
12 reps @ 15 lbs
15 reps @ 10 lbs

2 sets
15 pull ups/30 dips



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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Sat Dec 15, 2012 7:57 pm

12/14/12

7 Minute Bike ride (mountain mode, 2 miles)

Super Set Pyramid
Pull ups/dips/push ups fast as possible
10/10/10
9/9/9
8/8/8
7/7/7
etc
1/1/1


5 X 5 Bench press @ 225lbs

4 X 7 Military press @ 185lbs
1 X 15 @ 135lbs

2 X 12 Pec flies @ 190lbs
2 X 10 pec flies @ 205lbs
1 X 20 pec flies @ 130lbs

Super set dumb bell shrugs
20 reps @ 50lbs
20 reps @ 55lbs
20 reps @ 60lbs

4 X 12 incline Bench @ 135lbs

Superset Pyramid
pull ups/dips/push ups
10/10/10
9/9/9
etc
1/1/1

I need to time this superset next time to test myself.
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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Sat Dec 15, 2012 7:59 pm

12/15/12

10 Minutes skipping rope

5 sets of 6 Muscle ups

5 sets of 10 Close grip pull ups

5 sets of 10 Low T-poles

5 sets of 10 extra wide grip pull ups

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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Tue Dec 18, 2012 9:50 pm

12/18/12

7 Minute bike ride=2 miles (mountain climbing-kilamanjaro mode)

I got this from the EverythingisBeastmode Facebook Page
it was brutal too!!

Push ups
50-45-40-35-30-25-20-15-10-5

Dips..
50-45-40-35-30-25-20-15-10-5

Pull ups
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1-2-3-4-5

Crunches
75-65-55-45-35-25-15

Body Weight Squats
50-40-30-20-10

Calf Raises
50-40-30-20-10

Then I Added

full range lateral raises
3 sets of 12 @ 20 lbs

Low rows
3 sets of 8 @ 185 lbs

1 set of 15 pull ups

it took exactly 90 minutes
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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Mon Dec 24, 2012 7:26 pm

12/21
&
12/22/12


I really had to steal some time, I was super busy working a basketball tournament after work.

Both days

100 pull ups in 5 sets

and

3 rounds of 30 sec hold pull ups
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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Mon Dec 24, 2012 7:29 pm

12/24/12

10 minutes skipping rope

5 sets of MU's
7,5,5,6,6

5 Sets of 12 Low T poles

5 sets of 10 Side to Side pull ups

4 sets
10 close grip pull ups/10 close grip chin ups
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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Wed Dec 26, 2012 5:32 pm

12/26/12

10 Minute bike ride (2.7 miles on Kilamanjaro mode)

SuperSet pyramid

10 pull ups/10 dips/10 push ups
9/9/9
8/8/8
etc
1/1/1

3 X 5 Bench press @ 225lbs
1 X 6
1 X 5 @ 235 lbs

185 lbs Incline Bench
4 X 5
1 X 5 @ 205 lbs

5 X 5 Military Press @ 185lbs

Dumb bell shrug superset
20 w/ 55lbs dumb bells
18 w/ 60lbs
17 w/ 65lbs
15 w/ 70lbs
14 w/ 74lbs

Full range lateral raises Pyramid with dumbbells
17.5lbs db's X 10 reps
15 lbs X 12 reps
12 lbs X 12 reps
10 lbs X 14 reps

5 sets of 15 Face pulls @ 35 lbs

10 sets of 5 rear delt side pulls @ 30lbs

Pec fly burnouts @ 170lbs
20, 18, 16, 14

3 sets of 15 Tricep pull downs @ 60 lbs

Superset Pyramid

10 pull ups/10 dips/10 push ups
9/9/9
etc
6/6/6
Had to stop, my left tricep started to sting a bit



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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Thu Dec 27, 2012 8:42 pm

12/27/12

12 Minutes of Skipping rope
Dynamic stretching

From the BarCulture blog

The "6 Routine"
You could do 60 sec rest between sets.

1 MU, 5 pull ups
2 MU, 4 pull ups
3, 3
4, 2
5, 1

Reverse the order
1 pull up, 5 MU
2 pull ups, 4 MU
3, 3
4, 2
5, 1

Crazy tough routine. I couldn't do the third section they posted at all

50 extra wide grip pull ups, fast as possible
5,5,7,7,10,8,8

20 close grip pull ups
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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Mon Dec 31, 2012 6:04 pm

12/30/12

5 minutes Stretching

Push ups
40 sec hold/40 pull ups/30 sec hold/30 push ups/20 sec./20 push ups/10 sec./10

Beastmode dip pyramid DOWN
10 dips/5 sec hold/9 dips/5 sec/8 dips/5 sec/ 7 dips/5 sec etc...1 dips/10 sec hold

Weighted pull ups/dips @ 94 lbs
5/8
5/8
4/8
4/10
4/10

3 Sets of Curls
100 lbs/30lb dumbbells
8 reps/12 reps

5 Rounds with 45 lb weight vest
10 pull ups/10 dips/10 push ups

3 sets @ 35 seconds
Static Hold pull ups with FatGripz on the bar



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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Mon Dec 31, 2012 6:11 pm

12/31/12

10 minute Bike ride = 3 miles (Kilamanjaro mountain mode)

BBR w/o the MU's
45 dips
25 pull ups
55 push ups

5 X 6 Bench press @ 225 lbs

3 sets of 20 reps
95 lb ab machine crunches

5 X 7 Military Press @ 185 lbs
1 X 20 Burnout @ 115 lbs

5 sets of Thrusters with 25 lb dumbbells

4 sets of low rows
2 sets of 8 reps wide grip @ 180 lbs
2 sets of 10 reps close grip @ 160 lbs

25 crunches @ 95 lbs ab machine
1:30 plank
20 crunches @ 95 lbs
1 min plank

4 sets of 12 reps Straight arm lat pull downs @ 70 lbs

5 sets of Thrusters with 25 lb dumbbells

Super Set pyramid
10 pull ups/10 dips/10 push ups
9/9/9
8/8/8
7/7/7
etc...
1/1/1




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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Wed Jan 02, 2013 6:46 pm

1/2/13

10 minutes skipping rope

6 X 5 MU's

7 X 10 Low T-Poles

45 lb weighted vest
Close grip pull ups/push ups
3 sets of 10/10
5 sets of 5
wide grip pull ups
5 sets of 5
close grip chin ups



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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Thu Jan 03, 2013 9:45 pm

1/3/12

7 Minute Bike right, mountain mode, 2 miles

Beastmode push ups pyramid down
10/5 sec hold/9/5 sec/8/5 sec...1/10 sec hold

4 sets of 20 ab machine crunches @ 110 lbs
1 set of 25 @ 80 lbs

Beastmode dip pyramid down
10/5 sec hold/9/5 sec/8/5 sec/...1/10 sec hold

3 sets of pull ups (2-3 minutes rest
20, 20, 20

2 sets X 20 reps of dumbbell shrugs @ 55 lbs dbs
2 sets X 20 reps @ 60 lbs

3 sets of 12 pec flies @ 205 lbs (machine)

5 X 6 bench press @ 225 lbs

4 X 5 Military press @ 185 lbs
1 X 15 @ 135 lbs

2 sets of 20 pull ups (3 minutes rest)

3 rounds w/o letting go of bar
10 sec hold/10 dips

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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Sun Jan 06, 2013 9:38 pm

1/5/12

5 sets of 5 MU's

5 sets of 15 Pull ups

BeastMode dip pyramid UP

BeastMode dip pyramid down

5 sets of 10 Low t-poles

5 sets of 10 medium T poles

5 sets of 10 extra wide neutral grip pull ups

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Magnectic Suns's Log
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