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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   Mon Aug 20, 2012 5:54 pm

8/19/12

REST DAY

8/20/12

12 minutes skipping rope

4 minutes Battle Rope


3 sets close grip MU's

3 sets regular grip MU's
(My rest time is getting shorter 1.5 minutes)


Bar-Barians Requirements (without MU's)

45 Dips
25 Pull ups
55 Push ups
(very humbling)

3 sets

5 Russian Dips


5 rounds (3 minutes each set/2 minutes rest)

20 Dips
10 Pull ups
25 Push ups


2 sets

dips/pullups (85 pounds of weight-vest and dip belt)

6/3

I need to increase the sets here. feels more comfortable, less strained






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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Tue Aug 21, 2012 5:38 pm

8/21/12


15 minutes of rope skipping

3 sets of close grip MU's

3 sets of regular MU's


5 sets of T-poles


5 sets
5 incline one arm push up/10 diamond push ups

5 sets
10 headbangers

3 sets
5 side to side pull ups/5 right circles/5 left circles

4 sets
5 levers/5 leg raises/10 knee raises





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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Thu Aug 23, 2012 7:32 pm

8/22/12

200 Push ups

200 Crunches

100 Jumping jacks

4 core push ups. (10 seconds top/middle/down/middle/up=50 secs=1 rep)

10 minutes skipping rope

Beastmode dip pyramid

10/5 sec hold/9/5 sec hold etc to 1/5 sec hold

3 minute rest

1/5 sec hold/2/5 sec hold etc. 10/5 second hold

3 minutes/2 min rest for 5 rounds
I added 5 reps to each exercise

25 dips
15 pull ups
30 push ups
Finished all five rounds

5 sets

alternating 10 dip bar knee raises/10l dip bar leg raise/10 L sit pull ups

3 sets

10 extra wide grip pull ups
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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Thu Aug 23, 2012 7:36 pm

8/23/12

10 Minutes skipping rope

I tried those alternating beastmode pull ups across the monkey bars.
I made my son elbow me in the stomach. that was hard but real cool

3 sets
5 close grip MU's

3 sets
5 regular MU's

100 Pull ups for time
7:57

5MD 50 Pull ups/100 push ups

3:17 New personal record

1 Beast mode dip pyramid (descending)

4 sets of 10

side to side Pull ups

3 sets (with 85 pounds vest +dip belt)

7 dips/3 pull ups
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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Fri Aug 24, 2012 7:37 pm

8/24/12

10 Minutes skipping rope

3 sets holding 15 pound medicine ball

10 squats/10 lunge twists per leg/10 lunge jump/10 squat jumps

5 sets of MU's

7, 7, 6, 5, 5

5 sets inclined one arm push ups

7, 7, 10, 10, 12

"Jake the Snake" routine

Pull ups (holding 15lb medicine ball btw my ankles)

5 pull ups/20 push ups/10 dips
5 pull ups/19 push ups/10 dips
5/18/10
etc
5/1 push ups/10 dips

26 minutes
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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Mon Aug 27, 2012 6:02 pm

8/25 & 8/26

Rest days. My upper and lower body was sore and I couldn't shake it so I took it easy.


8/27/12


11 Minutes of rope skipping

5 sets

5 MU's/5 bar dips/5 pull ups/12 T poles

5 sets

10 Close grip L sit pull ups/10 dips/10 leg raises

5 sets

Cross push ups (30 second hold/30 second rest)

5 sets

10 extra wide pull ups/30 resistance band row pulses/30 straight arm pull down pulses

5 sets 30 sec rest

10 close grip chin ups
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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Tue Aug 28, 2012 10:00 pm

8/28/12

3 sets 50 push ups (1 minute rest per set)

150 crunches (50 side/50 middle/50 side)

3 sets 50 push ups (1 minute rest)

100 crunches

10 minutes rope skipping

4 sets

5 MU's

100 Pull ups for time

7:22

Beastmode dip pyramid

descending (10/ 5 sec/9/5 sec/ etc.)

rest 3-4 minutes

ascending (1/5 sec/2/5 sec etc.)

5MD 50 pull ups/100 push up

3:37

6 Core push ups (10 sec top/10 sec middle/10 sec chin/10 sec middle/10 sec top=1 rep)

150 crunches (50/50/50)






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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Wed Aug 29, 2012 5:50 pm

8/29/12

10 minutes skipping rope

3 sets 2 minutes rest per set

sledgehammer strikes (25 per arm)

3 sets 2 minutes rest per set

hanging Australian pull ups?

10 reps per set

4 sets

5 MU's/5 bar dips/10 T poles


3 rounds of this routine (I the same swing with walking lunges making 4 exercises) 10 Pound dumb bell




3 sets 1 minutes rest with 30lb dumb bell

10 push ups with a row for each arm/10 bent over flies


4 rounds 2 minute rest per round

1 minute battle rope/15 close grip pull up

Push ups Cross 3 rounds

30 sec hold/30 sec rest


25 Sledgehammer strikes per arm

2 sets

5 MU's/5 bar dips





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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Thu Aug 30, 2012 9:53 pm

8/30/12

School has started so I'm back to my regular schedule. Time to get creative and get the most done in little time


Lunch Time Workout

Bar-barian requirements without muscle ups

3 sets

45 dips
25 pull ups
55 push ups

2 hours later after work

"Dirty Thirty"

5 rounds

5 minutes rest

3 rounds

5 minutes rest

3 rounds

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Fed X

avatar

Posts : 2188
Join date : 2011-07-14

PostSubject: Re: Magnectic Suns's Log   Fri Aug 31, 2012 12:43 am

Your last workout looks pretty awesome!
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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Fri Aug 31, 2012 7:21 pm

beasty boy wrote:
Your last workout looks pretty awesome!

Thanks, man.

I was having fun too.
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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Fri Aug 31, 2012 7:26 pm

8/31/12

10 minutes skipping rope

max push ups test for bar community

60 (I shouldn't have done it sore. I'm going to pay for it)


4 sets

5 MU's/5 bar dips/12 T poles

4 sets

10 Kossacks/10 squats/10 step ups per leg

3 sets

5 Assisted pistol squats per leg

3 sets

20 calf raises

4 sets

10 dip bar knee raises/10 leg raises

3 sets

15 hanging knee raises
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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Mon Sep 03, 2012 6:27 pm

9/1 &9/2/12

Rest Days


9/3/12

8 Minutes skipping rope

4x4x4x4 (2 rounds)
4 Wide push ups
4 Push ups
4 Close push ups
4 Forearm push ups

4 Diamond push ups
4 Leg up diamond push ups
4 Other leg up diamond push ups
4 Explosive X push ups

4 Clapping push ups
4 Elbow touch push ups
4 Shoulder touch push ups
4 Head touch push ups

3 sets (85 lbs of weight)

6 dips/3 pull ups

6 rounds (30 secs. on/30 secs. rest)

cross push ups

3 sets (85 lbs of weight)

5 dips/3 wide pull ups

3 sets

20 push ups with furniture sliders (10x2 variations)

4 sets

25 weighted (30 lb) crunches/15 leg raises (6 lb med. ball)/10 knee roll outs/15 dip bar knee raises

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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Tue Sep 04, 2012 7:28 pm

9/4/12

4 sets 50 push ups as little rest as possible

2 sets

7 MU's/ 7 bar dips/ 7 pull ups

2 sets

5 MU's/ 7 bar dips/ 7 pull ups

5 sets 1 minute rest

10 T poles

3 sets 30 seconds rest

10 close grip pull ups

Thunder storms chased me out of the park. I need to go extra hard tomorrow
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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Wed Sep 05, 2012 8:52 pm

9/5/12

150 Push ups fast as possible
for lunch


after work


2 sets
Bar-Barians Requirements w/o MU's

45 dips
25 pull ups
55 push ups

3 sets

35 weighted crunches (12 pound medicine ball)/10 dip bar leg raises/10 knee raises

"Dirty thirty"

5 rounds

3 sets
Dumbbell shoulder raises

5 side/5 45 degrees/5 forward

3 sets shoulder presses (35 pound dumbbells)

12 reps


3 rounds "Dirty Thirty"


3 sets Dip Bar leg raises/knee raises (12 pound med ball btw feet)

10/10 reps

3 sets

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   Fri Sep 07, 2012 7:58 pm

9/6/12

Rest Day. I'm going to try either 3 on 1 off 2 on 1 off or 3 on 1 off 3 on 1 off. It really depends on my time.

9/7/12

Dynamic stretching warm up

Barbarian Requirements w/o MU's

45 dips
25 pull ups
55 push up

5 minutes rest

Crossfit "Barbara"

20 Pull ups
30 Push ups
40 Sit ups
50 Squats

5 minutes rest

"The Boss Up" ( i added reps to the push ups, pull ups)

http://rbgsocialclub.wordpress.com/2012/09/07/boss-up-upper-body-routine/

25 Push ups
20 x 5 sets Dips
10 x 5 sets Pull Ups
10 x 5 sets Bench Press
21 curls x 5sets (7-7-7) Curls
40 Push Ups

3 sets rear delt flies (pyramid)

12 @ 115lbs
10 @ 130lbs
8 @ 145lbs

3 sets chest flies to failure

20 reps
20 reps
15 rep

2 sets

behind the neck pull ups

7, 5

30 dips



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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Sun Sep 09, 2012 7:11 pm

9/9/12

240 crunches (80 side/80 middle/80 side)
20 scissors/20 flutters/20 6 inches

6 minute planks (1 minute side/middle/side x 2)


15 minutes skipping rope

5 sets
MU's/bar dips

8/8, 7/7, 6/6, 6/6, 5/5

100 T poles

15, 15, 15, 15, 15, 15, 10

5 sets

5 side to side pull ups/5 right circles/5 left circles

5 sets

5 inclines one arm push ups per arm/10 diamond push ups

5 sets

10 head bangers/10 hanging knee raises
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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Tue Sep 11, 2012 8:49 pm

9/11/12

My morning "coffee" now that school has started. gotta attempt 2-a-days due to limited time. Inshallah, it will work out.

AM

200 push ups fast as possible


PM after work

ANGIE + 100

100 pullups
100 pushups
100 situps
100 squats
100 dips

34 minutes 53 seconds

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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Wed Sep 12, 2012 11:49 pm

9/12/12

AM

200 push ups fast as possible.


AFTER WORK

12 minutes of skipping rope

5 sets

7 MU's/12 T poles
8 MU's/12 T poles
7 MU's/12 T poles
5 MU's/12 T poles
5 MU's/12 T poles

3 sets

5 close grip l sit pull ups/5 close grip l sit chin ups

4 sets

5 behind the neck wide grip pulll ups/15 second static hold

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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Fri Sep 14, 2012 8:52 pm

9/14/12

100 jumping jacks

240 crunches (side/middle/side)

alternating knee raise/leg raise=1 rep

15/15/10/10

Bar-barian Requirements w/o MU's

45 dips
25 pull ups
55 push ups

Cross fit "Barbara"

20 pull ups
30 push ups
40 sit ups
50 squats

"The Boss Up" ( i added reps to the push ups, pull ups)

http://rbgsocialclub.wordpress.com/2012/09/07/boss-up-upper-body-routine/
40 Push ups
20 x 5 sets Dips
15 x 5 sets Pull Ups
10 x 5 sets Bench Press
21 curls x 5 sets (7-7-7) Curls
40 Push Ups


Chest flies 4 sets/145lbs

15/15/15/12 (160 lbs)


straight arm lat pull downs (70 lbs)

4 sets

12/12/12/12

4 sets

5 wide grip pull ups/15 sec static hold





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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Sat Sep 15, 2012 8:46 pm

9/15/12

12 Minutes skipping rope

5 sets MU's/ T poles

8/15, 7/15, 5/15, 7/15, 5/15

3 sets close grip L sit pull ups
3 sets close grip L sit chin ups
5 reps each

3 sets of 40 dips

3 sets of 10 close grip chin ups
3 sets of 10 close grip pull ups

3 sets of 10 extra wide pull ups



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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Tue Sep 18, 2012 9:23 pm

9/18/12

270 crunches (90 side/90 middle/90 side)

50 reps (knee raise/leg raise = one rep) in 3 sets


Bar-Barians Requirements w/o MU's

45 dips
25 pull ups
55 push ups

3 sets straight arm lat pull down

12 reps @ 85 pounds


3 sets Low Rows

12 reps @ 145 pounds


3 sets Face Pulls

12 reps @ 50 pounds


4 sets rear delt flies

12 reps at 130 pounds


50 sit ups

25 sit ups with 25 pound weight


Dirty Thirty (10 push ups/10 pull ups/10 dips)

5 rounds

I forgot the lower back extensions

3 sets w/ 25 pound plate
10 reps/10 second hold/5 reps

Triple Pyramid (pull ups/dips/push up)

10/9/8/7/6/5/4/3/2/1

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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Wed Sep 19, 2012 9:27 pm

9/19/12


AM

240 Push ups fast as possible

3 sets of 25

30 pound dumbbell curls


AFTER WORK


13 minutes skipping rope


4 sets (MU/close grip pull ups/T poles)

8/8/12
7/7/12
5/5/12
5/5/12

4 sets

25 squats/10 step ups per leg

2 sets (straight arm pull ups/close grip chin ups)

10/5
10/5

3 sets (side to side pull ups/circles left/circles right)

10/5/5
10/5/5
10/5/5

4 MU's/5 close grip pull ups





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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Fri Sep 21, 2012 8:45 pm

9/21/12


6 minute stationary bike ride

270 crunches (90 side/90 middle/90 side)

15 flutters/15 scissors

Alternating knee/leg raise=1 rep
2 sets of 15



Bar-barian requirements w/o MU's

45 dips
25 pull ups
55 push ups

good amount of rest time

30 sit ups holding 6 pound medicine ball
30 sit ups holding 8 pound medicine ball

more rest


Round #2 Bar-barians Requirements w/o MU's

45 dips
25 pull ups
55 push ups

3 sets of 12 @ 145lbs
Pec Flies

3 sets of 10 @ 155lbs
inclined bench press


"Dirty Thirty"
3 Rounds

75 Pounds @ shoulder press machine

3 sets of 10

5 sets of 10 extra wide pull ups







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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Tue Sep 25, 2012 8:27 pm

9/24/12

5 AM (between a double shift. Had to do something!)

6 Rounds of Dirty Thirty


9/25/12

AM

6 sets 50 push ups in 12 minutes

30 pull ups (3 sets/5 second rest)

dip bar knee raise static hold
30 sec on/30 sec rest
2 rounds of 4 sets

100 T poles (15/15/15/15/15/10/10/5)

AFTER WORK


6 minutes on stationary bike

270 Crunches (90 side/90 middle/90 side)
15 flutters/15 scissors

Alternating knee raise/leg raise=1 rep
50 reps (15/10/10/10/5)

Bar-Barians Requirements w/o MU's

50 dips
25 pull ups
55 push ups


"The Boss Up" ( with a few changes)

http://rbgsocialclub.wordpress.com/2012/09/07/boss-up-upper-body-routine/


40 Push ups
20 x 5 sets Dips
15 x 5 sets Pull Ups
10 x 5 sets Bench Press 160 lbs (3 incline/2 regular)
10 x 3 sets Straight arm lat pull downs @ 85 lbs
15 x 3 sets Face pulls @ 45 lbs
12 x 3 sets Low Rows


5 sets 1 minute rest per set

10 pull ups/10 dips

3 sets rear delt fly pulses (pyramid)
5 second static hold at last rep

15 @ 100 lbs
12 @ 130 lbs
10 @ 145 lbs
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Magnectic Suns's Log
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