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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   Thu Jan 10, 2013 10:05 pm

1/9/13

3 SETS

30 walking lunges/30 squats/30 calf raises/Beastmode dips pyramid up/30 sec. pull ups hold


3 SETS


Beastmode push up pyramid up/20 medium T-poles







Last edited by MagneticSun on Thu Jan 10, 2013 10:15 pm; edited 1 time in total
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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Thu Jan 10, 2013 10:14 pm

1/10/13

Morning work out


2 SETS


50 pull ups (5 X 10) in 2 minutes


AFTER WORK

2.5 miles on stationary bike (mountain mode)


50 crunches/20 flutters/20 scissors/20 reverse crunches
4 sets of 20 machine crunches @ 95 lbs

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

3 sets of 12 straight arm lat pull downs @ 60 lbs
3 sets of close grip low rows @ 180 lbs

1 X 20 pec flies @ 160 lbs
2 X 12 @ 190 lbs

5 X 5 bench press @ 235 lbs

1 X 10 incline bench press @ 135 lbs
3 X 7 @ 185 lbs

3 sets of 8 wide grip Low rows @ 160 lbs

2 X 12 pec flies @ 195 lbs

4 sets
10 pull ups (wide)/10 dips/10 push ups






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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Sun Jan 13, 2013 8:18 pm

1/11/13

8 minute (2.5 miles) bike ride on mountain mode

20 pull ups

Military Press
185 lbs for 10 reps
205 lbs for 7 reps X 4 sets

Rear Delt fly machine
4 sets X 12 reps @ 160 lbs

Dumb Bell shrugs @ 60 lbs
4 sets X 20 reps

Full range Lateral raises (monster set)
17.5 lb db's 10 reps
15 lb X 12 reps
12.5 X 15 reps
10 X 20 reps

Front raises/back/forward/down = 1 reps @ 15 lb db's
4 sets X 10 reps

Face Pulls @ 50 lbs
4 sets X 15 reps


20 pull ups
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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Wed Jan 16, 2013 10:56 pm

1/14/13

Morning Workout

50 pull ups in 2 minutes (15 minutes between)

20 dips w/ 18lb med ball btw feet + 20 w/o it/30 second pull ups hold/10 dips w/ ball + 10 w/o it/15 sec pull ups hold

4 sets
Beastmode push up pyramid
10/ 5 sec hold/9/5 sec hold/8/ 5 sec .....1/10 second hold



AFTERWORK

9 min (2.5 miles) bike ride

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

Bench press
5 X 5 @ 235 lbs
1 X 20 @ 135 lbs

Military press
5 X 5 @ 185 lbs
1 X 20 @ 135 lbs

Low rows
4 X 8 @ 160 lbs

Pec Flies
5 X 20 @ 130 lbs

Front raise/lateral raise super set
4 X 10/10

Tricep pull downs
3 X10 @ 70 lbs

3 sets
10 pull ups/10 dips/10 push ups









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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Wed Jan 16, 2013 11:07 pm

1/16/13

Morning workout

2 sets
30 walking lunges/30 squats/30 calf raises

2 sets of 15 kossacks

30 calf raises/15 high kicks/15 squats

30 squats



AFTER WORK

9 minute (2.5 miles) bike ride

5 sets of 20 reps Crunch machine @ 95 lbs

3 sets of 10 (knee raise/leg raise = 1 rep)

45 dips/25 pull ups

Shrug (60 lb dbs)/full range lateral raise (10 lb dbs) super set
3 sets of 20/15

Rear delt flies (machine) pyramid
15 reps @ 115 lbs
17 reps @ 100 lbs
20 reps @ 85 lbs

Face pulls @ 42.5 lbs
4 sets of 20 reps

superset pyramid
10 pull ups/10 dips/10 push ups
9/9/9
8/8/8
7/7/7
....
1/1/1

Rear delt dumbbell flies @ 15 lbs
4 sets of 20 reps

Rear delt pull overs @ 25 lbs
4 sets of 10 reps

one arm at a time low rows @ 50 lbs
4 sets of 20 reps



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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Thu Jan 17, 2013 9:53 pm

1/17/12

9 minute bike ride (2.5 miles)

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

Bench Press
5 X 5 @ 235 lbs
1 X 15 @ 135 lbs

Incline Bench Press

1 X 10 @ 185 lbs
2 X 8 @ 195 lbs
1 X 5 @ 205 lbs

Pec Fly Machine
4 X 20 @ 145 lbs

SuperSet hanging dumbbell curls/dumbbell flies

4 sets X 15/10 reps

Straight Arm Lat pull downs
3 sets X 15 reps @ 60 lbs

standing oblique bends with 45 lbs

5 X 25 reps per side

Machine curls
4 sets of 20 @ 50 lbs

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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Sun Jan 20, 2013 8:18 pm

1/18/13

10 minutes skipping rope

4 rounds

4 MU's/5 straight arm pull ups/5 pull ups/10 low t-poles

I ran out of gas, this probably should have been a rest day.

1/19/13

5 sets of 4 MU's

5 sets of 15 pull ups (8 behind neck/7 regular)

Beastmode dip pyramid up
rest
Beastmode dip pyramid down

5 sets of 10 low t-poles

5 sets of 5 neutral grips side to side wide pull ups (left then right = 1 reps)

5 sets of 10 close grip L sit chin ups
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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Sat Jan 26, 2013 6:34 pm

I feel like I got crazy behind in homework. Thank Allah I keep a written record of my routines.
This log has become a huge part of my workout life.



1/21/13

10 minutes jumping rope

5 X 5 Mu's

5 sets X 12 close grip pull ups/15 low T-poles



1/22/13

LUNCH BREAK

Beast mode push ups pyramid up REST then Down


5 x 15 wide pull ups (8 behind neck/7 regular)
25 second hold on last pull ups
5 sets X 12 close grip chin ups


AFTER WORK

2 mile bike ride (mountain mode)
Beastmode dip pyramid down
4 sets X 30 sec hold pull ups

4 X 20 pec flies @ 160lbs
5 X 6 flat bench @ 225lbs
5 X 5 Military press @ 185lbs
5 X 5 incline bench @ 205lbs
4 X 15 straight arm pull downs @ 60 lbs
4 X 10 low rows @ 160lbs
4 X 25 side bends with 45lb plates (left and right sides)

beastmode dip pyramid down (broken up)
30 sec hold pull up



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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Sat Jan 26, 2013 6:39 pm

1/23/13

3 rounds of monster set

25 walking lunges (l+r=1 rep)/25 calf raises/25 squats/15 Romanian deadlifts w/50 lbs

crunches
50, 45, 40, 35, 30, 25, 20, 15, 10, 5

4 sets of knee raises X 15 (left middle right X 5)

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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Sat Jan 26, 2013 6:51 pm

1/25/13

LUNCH BREAK

Super Set pyramid (push ups/pull ups/dips)
15/15/15
14/14/14
etc.
1/1/1
1/1/1
back up to
5/5/5

5 x 10 behind the neck wide pull ups

2 sets of 25 barbell shrugs with 100lbs



AFTER WORK

2.5 mile bike ride (mountain mode)

5 X 20 machine crunches @ 95lbs

Flat bench pyramid
225lbs X 10 reps
235lbs X 8 reps
245lbs X 6 reps
255lbs X 4 reps

incline bench
4 X 15 @ 135lbs

super set Face pulls 57.5 lbs/full range lateral raises12.5lbs)
20 reps/10 reps

4 X 20 60lb dumb bell shrugs

4 X 20 straight arm pull downs @ 50lbs

reverse fly machine
4 X 20 @ 130lbs

5 X 10 rear delt side pulls @ 25 lbs

5 rounds
10 pull ups/10 dips/10 push ups


1/26/12

4 X 10 low t-poles

5 X 5 Muscle ups

50 squats
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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Sun Jan 27, 2013 6:07 pm

1/27/13

Push ups
40 sec hold/40 push ups/30 sec hold/30 push ups/20 sec/20/10 sec /10/ 5 sec /5

Beastmode push up pyramid up

hammer curls w/ 30lb dumb bell
4 sets X 20 reps

ez curl bar w/ 80lbs and fat gripz
3 sets X 10 reps

Walked 3.6 miles and thru out the walk, 4 sets of 20 reps t-poles, 20 wide grip pull ups

one half of the Crossfit Loredo (6 rounds, I only did 3)
24 squats
24 push ups
24 walking lunges
run 400 meters

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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Tue Jan 29, 2013 9:46 pm

1/29/13

9 minute (2.5 miles) bike ride on mountain mode

Beastmode dip pyramid UP

Pull up pyramid down

15, 14, 13, 12, 11, ......1

Flat Bench press @ 225 lbs
4 sets X 10 reps

Incline Bench press
1 X 15 @ 135lbs
2 X 10 @ 185 lbs
1 X 6 @ 205 lbs

Military press @ 135 lbs
4 X 10 reps

Pec Flies
2 Sets X 20 reps @ 160 lbs
1 X 12 @ 205lbs
1 X 8 @ 220lbs

Straight Arm pull downs
4 X 20 reps @ 50 lbs

Beastmode dip pyramid DOWN

Pull ups pyramid down
12, 11, 10, 9, 8, ....1

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Fed X

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Posts : 2096
Join date : 2011-07-14

PostSubject: Re: Magnectic Suns's Log   Tue Jan 29, 2013 11:00 pm

Nice blog
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Magnectic Suns's Log
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