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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 Oct 25, 2012 9:15 pm

10/25/12


GTG 5 hours on the hour

BBR w/o the MU's

45 dips
25 pull ups
55 push ups

the dips and the push ups are getting easier but the pull ups are pushing me.
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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Fri Oct 26, 2012 7:09 pm

10/26/12

7 minutes on stationary pedal whatever it is (2.5 miles)


300 crunches (100 side/middle/side)

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

3 sets bench press/tricep pull down

155 lbs x 10 reps/50 lbs x 12 reps
165 lbs x 10 reps/70 lbs x 10 reps
175 lbs x 8 reps/70 lbs x 10 reps

2 sets @ 225 lbs
7 reps and 5 reps
(don't know how my reps went up with out lifting weights for a few weeks, no 225 for 2 months but i'm not complaining)

4 sets face pulls/military press

50 lbs x 15 reps/100 lbs x 12 reps
57.5 lbs x 15 reps/135 lbs x 10 reps
57.5 lbs x 15 reps/135 lbs x 10 reps
57.5 lbs x 15 reps/135 lbs x 10 reps

40 leg raises/knee raises with 8 pound medicine ball btw ankles
3 sets very little rest


4 sets "21" curls/shoulder shrugs
(21=7 half up+ 7 half down+7 whole reps) x 60 lbs
155 lbs sholder shrugs x 15 reps

4 sets low rows/straight arm lat pull down

180 lbs x 8 reps/85 lbs x 12 reps
160 lbs x 10 reps/85 lbs x 12 reps
160 lbs x 12 reps/85 lbs x 12 reps
140 lbs x 15 reps/70 lbs x 15 reps

ab crunch machine (I don't like these. seem useless

4 sets of 30 reps (the machine said 80 lbs. makes no sense to me)

4 sets pec flies
220 lbs x 10 reps

1 set 195 lbs x 15 reps

40 leg raises fast as possible
3 sets very lil rest

"Dirty Thirty" 3 rounds

rest

then 2 rounds

rest

1 rounds








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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Mon Oct 29, 2012 7:40 pm

10/29/12

10 minute shoulder warm up with resistance bands

300 crunches (100 side/middle/side)

25 scissors/25 flutters

2 x 20 leg raises (dip bar)

2 x 40 weighted crunches hold 30 lb dumbbell


4 sets Pull ups/Dips (85 lbs dip belt and vest)

5/10
5/10
5/10
4/10
with 2 x 10 calf raises


Fat gripz pull ups w/45 lb vest
5 sets x 8 reps
with 3 sets x 20 reps calf raises


5 sets of L sit pull ups
10
10
10
12
12
2 sets x 30 reps calf raises


4 sets x 15 dips with 60 lb dip belt


Push up Cross
5 rounds
30 on/30 sec rest











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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Tue Oct 30, 2012 5:51 pm

10/30/12

5 minute resistance band shoulder warm ups

Bar-Culture 10/10/12 WD Push ups
40 sec hold/40 push ups/30 sec/30 push ups/20 sec/20 push ups/10 sec/10 push ups

5 minutes

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

5 minutes

"Dirty Thirty" with FatGripz on the bar
3 rounds

5 sets of 10
FatGripz chin ups

2 sets FatGripz Neutral grip

Dips 10 dips/10 sec hold with knee raise and 25lb plate in my lap
3 rounds

Resistance band push ups
30 sec hold/30 push ups/20 sec hold/20 push ups

"Dirty Thirty"
3 rounds (neutral grip Fatgripz pull ups)

3 sets 20 second static hold 1 minute rest
extra wide grip pull up
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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Fri Nov 02, 2012 7:50 pm

11/2/12

GTG 6 hours
every hour on the hour

First 2

BBR w/o MU's

45 dips
25 pull ups
55 push ups

round 3

100 T poles in 7 minutes 30 seconds

Last 2

BBR w/o MU's

45 dips
25 pull ups
55 push ups


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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Sat Nov 03, 2012 8:17 pm

11/3/12

Me and My cousin finally got together. Having a partner was supreme motivation. Inshallah, we plan to rep out on Saturdays and Sundays together.

Dynamic stretches and jumping jacks

3 sets of 5 MU's

10 sets of 10 close grip pull ups

Dip Pyramid (roughly 1 minute rest per set)
30 dips
29 dips
28 dips
etc.
1 dip

10 sets of 10 wide grip pull ups

10 sets of 10 T-poles

Resistance band shoulder exercises
3 rounds
7 exercises 10 reps each per round

7 sets of 5 chin ups with 45 lb weight vest

4 sets of 4 MU's

25 partner push ups
right clap-left clap alternating



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Bevinator



Posts : 244
Join date : 2011-07-14

PostSubject: Re: Magnectic Suns's Log   Sun Nov 04, 2012 1:33 am

Top work man!
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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Tue Nov 06, 2012 9:12 pm

pflmagic wrote:
Top work man!

Thanks, Much respect!
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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Tue Nov 06, 2012 9:19 pm

11/5/12

GTG 4 hours on the hour
Max Pull ups

27,27,30,25

LUNCH BREAK

Bar-Culture Wed. Routine 10/10
Push ups
40 sec hold/40 push ups/30 sec/30 push ups/20 sec/20 push ups/10 sec/10 push ups

Behind the Neck pull ups Static hold

25 count x 4

Close grip L-sit pull ups
4 sets x 10 reps


AFTERWORK

5 minute Bike warm up


(only rest was when My Brother performed his sets)

3 sets of dips
35, 30, 25

3 sets of Wide grip pull ups
15, 15, 15

3 sets wide push ups
25, 20, 20

30lb dumb bell flies
3 x 15 reps

Tricep pull downs @ 60lb
3 x 15 reps

bench press @ 225lb
8 reps and 5 reps

Neutral grip pull ups
3 x 10 reps



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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Tue Nov 06, 2012 9:21 pm

11/6/12

GTG 4 hours on the hour

12 close grip pull ups/30 dips


100 squats in 8 minutes


20 reverse grip bicep curls/15 chin ups


static hold knee raise

45 sec on/45 sec rest x 3
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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Wed Nov 07, 2012 10:11 pm

11/7/12

GTG 3 hours on the hour

BBR w/o MU's

45 dips
25 pull ups
55 push ups

Tomorrow, Inshallah, I want to try to go into a second round to see if it will help to increase my endurance. Similar to a Dirty Thirty set.
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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Sat Nov 10, 2012 6:22 pm

11/9/12

GTG 4 hours on the hour

BBR w/o MU's
50 dips
25 pull ups X 2
60 push ups

45 dips
25 pull ups X 2
55 dips


AFTER WORK

8 sets of MU's

5,5,4,4,4,4,3,3

4 sets X 10 close grip L-sit pull ups

3 sets X 10 wide grip pull ups

"Beast Mode " Dip pyramid

10 dips/5 sec hold/9 dips/5 sec hold/8 dips/5 sec/ etc
to 1 dip/10 sec hold

3 sets X 10 deadlift grip pull ups

2 sets X 10 Circle pull ups


10 knee raises/10 sec rest/10 leg raises/10 sec rest/5 left+5 right oblique raises on the pull ups bar
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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Sat Nov 10, 2012 6:29 pm

11/10/12

7 minutes rope skipping

November Easy mode challenge

1 push ups/1 diamond
2 push ups/2 diamonds
etc


(I broke at 7, took a 1 minute break and finished to 10/10)


3 minutes skipping rope


6 sets of MU's

5,5,3,4,3

1 MU/1 bar dips X 5


4 sets of 5

Upside down rows hanging from the pull ups


Resistance Band reps (tough to name all of the exercises)

10 reps X 6 back/shoulders sets no rest
3 rounds one minute rest

5 MU

10 reps X 6 back/shoulders sets no rest
3 rounds one minute rest

5 MU

10 reps X 6 back/shoulders sets no rest
3 rounds one minute rest


3 sets X 30 reps with bands
straight arm low rows btw legs/straight arm low rows wide

5 sets with 45lb weighted vest

5 wide grip pull ups/10 dips







Last edited by MagneticSun on Sat Nov 10, 2012 9:34 pm; edited 1 time in total (Reason for editing : i forgot a few sets for the day)
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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Sun Nov 11, 2012 7:01 pm

11/11/12


BeastMode dip pyramid

10 dips/5 sec hold/9 dips/9 sec/ etc. 1 dip/10 sec hold

5 minutes rest

1 dips/5 sec/2 dips/5 sec etc. 10 dips/10 sec rest
(I broke at 6 reps during the 10 rep part. This is the farthest i have ever gotten b4 breaking)

10 sets extra wide neutral grip pull ups


Weighted (45 lb) dip pyramid
16 reps to 10 reps

unweighted 9 reps to 1 reps
fast as possible


10 push ups/10 sec hold for 7 rounds no rest

3 rounds 30 sec on/30 sec rest
cross push up hold
and 3 rounds
superman push ups hold


Last edited by MagneticSun on Sun Nov 11, 2012 9:19 pm; edited 1 time in total (Reason for editing : forgot exercises again. Maybe a log with my work out will help)
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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Tue Nov 13, 2012 8:56 pm

11/13/12

Stretching

600 reps for abs
300 crunches (100 side/middle/side)

20 reverse crunches/20 scissors/20flutters/20 reverse crunches/10 flutters/10 scissors for 2 rounds

40 standing oblique raises with 30lb dumbbell each side/20 reverse crunches

30 Crunches holding 30lb dumb bell/30 six inch raises with med ball
20 leg/knee raises and 20 leg/knee raises


4 sets (100lb of vest and dips belt)
pull ups/dips
3/7
3+5 sec hold/7
3+5 sec hold/7
3+5 sec hold/7


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

1 set (100lb vest and dips belt)
3+5 sec hold/7

3 sets of 8 reps chin ups (45lb vest w/ FATGRIPZ on the bar)
3 sets of 8 reps pull ups (same)

Dip pyramid w/ 45lb vest
5 dips/5 sec hold/4 dips/5 sec hold/3 dips/5 sec hold/2/5 sec/1/10 sec hold

2 sets 6 extra wide grip pull ups (45lb vest)

3 sets of 15 Furniture slider push ups (10 side+5 alt. forward)





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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Thu Nov 15, 2012 9:38 pm

11/14/12

Started a GTG but time permitted one round

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

"LUNCH" BREAK

100 pull ups for time
New record
7:17

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

BeastMode dips pyramid down
10 dips/5 sec/9 dips/5 sec/etc.....1 dips/10 sec

50 pull ups/100 push ups in 5 min.
3:42

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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Thu Nov 15, 2012 9:44 pm

11/15/12

GTG 5 rounds, every hour on the hour

1) Pull ups behind Neck 5 sec rest
20, 6, 5
20 T-poles
15 pull ups behind neck

2) Pull ups behind neck 5 sec rest
20, 10, 6
20 T-poles

3)Beastmode Pyramid Up
20 extra wide pull ups

4)Beastmode Pyramid up
20 extra wide pull ups

5)Beastmode Pyramid up
20 chin ups


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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Fri Nov 16, 2012 9:11 pm

11/16/12


"LUNCH" Break


"Jake the Snake" routine

7 pull ups/20 push ups/10 dips
7 pull ups/19 push ups/10 dips
7/18/10
etc

7 pull ups/1 push ups/10 dips

roughly 25 minutes
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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Sat Nov 17, 2012 7:25 pm

11/17/12

Very Nice warm up of dynamic stretching. My body must have needed this one


10 sets of MU's
5,5,5,4,4,4,3,2,1 with 5 bar dips/10 pull ups

BeastMode Pyramid up (completed)
5 minute rest
BeastMode Pyramid down (broke at 3, small rest, then finished)

3 straight rounds no rest (striving to complete 5 rounds)
10 dips/10 sec with 25 lb dumbbell in lap

10 sets of 15 reps T-poles

5 pull ups, let go, 5 pull ups, let go, etc.
completed 7 rounds

Dumbbell curl circuit 2 rounds 3 minute rest
45lb X 8 reps
25lb X 12 reps
10lb X 20 reps

15 Sledgehammer strikes per arm
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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Mon Nov 19, 2012 7:49 pm

11/19/12

GTG 4 hours on the hour

BBR w/o the MU's

50, 50, 50, 45 dips
26, 26, 25, 25 pull ups
55, 60, 60, 55 push ups

2 rounds
45 second hold dip bar knee raise


"LUNCH" BREAK

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

BeastMode pyramid up (Broke at 9, then finished)

100 body weight squats in 3:37
10 step ups per leg
15 walking lunges

5 sets of Behind the neck pull ups
15, 15, 10, 10, 11

5 close grip chin ups, dropped down 5 secs, 10 close grip pull ups

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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Tue Nov 20, 2012 9:54 pm

11/20/12


300 Crunches (100 side/middle/side)
100 Reverse crunches
50L+50R side bends
50+50 flutters and Scissors
50+50 knee/leg raises
50 ab wheel roll outs

all in 28 minutes trying to keep rests to a minimum

3 sets pull ups/dips @ 90lbs (vest and belt)
5/10
4/10
4/10

3 sets pull ups/dips @ 79lbs
6/10
5/10
5+10sec hold/8


5 sets of 20 Furniture slider push ups


3 sets of 5 EZ bar curls with 44lb plates


5 sets of 10 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   Thu Nov 22, 2012 6:34 pm

11/22/12

12 Minutes of skipping rope

PHASE III
3min 36sec for 3 sets with 6 min. rest

3 MU
27 dips
15 pull ups
33 push ups
3 MU
completed all rounds and all reps. Felt great. Fantastic workout routine

Resistance Bands shoulder/back exercises
3 sets 2 minutes rest
7 exercises X 15 reps no rest=1 set

Lowest T-poles I have ever attempted (Roughly 15 inches high)
4 sets X 5 reps

[b]PHASE IV[/b]
4:48 per set
4 sets with 8 min rest per set

4 MU
36 dips
20 pull ups
44 push ups
4 MU
This was hard as hell!! I was 2 seconds late and My final MU's were raggedy as hell and all of the reps could be cleaner. I plan on focusing on this level for 2 weeks or so.

Maybe the Full BBR's are within reach... Inshallah!

3 sets with 45lb vest behind the neck pull ups
5 w/ 5 sec hold

3 sets extra wide neutral grip pull ups
5 sets of 5



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SIMBA

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Join date : 2012-07-18
Age : 21
Location : London

PostSubject: Re: Magnectic Suns's Log   Thu Nov 22, 2012 7:03 pm

InshaAllah you'll get it before new year. TRAIN HARD!
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MagneticSun



Posts : 141
Join date : 2012-07-17

PostSubject: Re: Magnectic Suns's Log   Thu Nov 22, 2012 7:20 pm

Simba wrote:
InshaAllah you'll get it before new year. TRAIN HARD!

Yes sir!!
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K4lisPeluru

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Posts : 678
Join date : 2011-03-23
Age : 27
Location : MALAYSIA

PostSubject: Re: Magnectic Suns's Log   Fri Nov 23, 2012 5:50 am

aaah seeing my brothers in faith getting together and working out just puts a smile on my face. keep it up. flower
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Magnectic Suns's Log
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