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  1. #1
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    102010

    Fitness Journal

    Hello, everybody!

    I've been working out, on and off for a few years now. Never really got the momentum to workout consistently because of my busy schedule, but this year I've sworn to workout as much as I can. So far, I've been sticking to that sworn promise well.

    I thought that a journal would be a great option to help me stay motivated, so I'm posting one on here. I know that a lot of knowledgeable people who can help me better my routines are in here, so please feel free to leave your comments and make suggestions. I'm open to hear them all from you guys.

    So for starters, I'm posting up my stats and goals. Then little by little I'll update this with my workout whenever work isn't too tight and busy.

    Stats:
    Female, 25 y/o
    5'8" 168lbs

    Goal: Get to the ideal weight and drop body fat anywhere from 20-22%

    My typical workouts include running outdoors, circuit training, and strength training. I also do Olympic weight lifting every once in a while, but I often get injuries from that so I'll most likely stay away from it and maybe just focus on strength training and building up my strength.

    Keeping my fingers crossed on this!

    Thank you all for reading, and I'll update this log soon.

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    102010

    Glad to see that my thread has been approved, so now I can finally update my log.

    Today was okay so I was able to squeeze in a workout. It's Monday so I did chest, as many people would normally do on Mondays... haha.

    Anyway, my goal is to drop body fat as well so I didn't just focus on lifting weights, I also did some body weight exercises/cardio..

    liftheavy_01's workout for 11/07

    15 mins jump rope
    10 reps, 3 sets wall ball burpees
    10 reps, 3 sets push ups
    10 reps, 3 sets stability ball push ups

    10 reps, 3 sets 8lbs dumbbell chest press
    10 reps, 3 sets 8lbs dumbbell chest flys
    10 reps, 3 sets 8lbs bent over rows
    10 reps, 3 sets 20lbs pec deck machine
    10 reps, 3 sets 20lbs machine chest press


    As for my pre workout/post workout supplement - I haven't really tried any before but I'm still looking for the right products to try. So any suggestion you may have is welcome, and I'll look into them. It's just that I've always worked out without the help of supplements and I was seeing 'ok' results but maybe this time I'm going to give it a try.


    But for my pre workout, I had a medium banana.
    Post workout, I chowed down on a cup of low-fat greek yogurt drizzled with a little honey.

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    Today's workout

    25 mins run on the treadmill
    4x15 body weight squats
    4x15 jump squats
    4x15 weighted lunges; 10lbs dumbbells on each hand
    4x15 seated leg curls; 50lbs, increased by 10 after each set
    4x15 leg extensions; 50lbs, increased by 10 after each set
    4x15 calf press; 50lbs, increased by 10 after each set
    4x10 barbell squats; 50lbs, increased by 10 after each set
    4x10 leg press -1st set at 120lbs; 130lbs;150lbs)

    Pre workout: cup of brewed coffee with stevia
    Post workout: Wholegrain bagel, 1tbsp peanut butter

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    Update:

    20x3 8lbs dumbbell alt bicep curls
    20x3 8lbs pushup rows
    20x3 8lbs triceps kickbacks
    10x3 20lb bent over barbell rows
    10x3 8lbs shoulder overhead press
    10x3 30lb triceps pushdown
    10x3 bench dips
    10x3 8lbs lateral raises

    Pre workout: morning brewed coffee
    Post workout: 1 medium banana and a handful of berries

    --

    Okay so I'm also considering supps now and I've been doing my research. Not really an expert with those stuff so that's something I do need help on. Will post more about it soon.

    Have a great weekend, folks!

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    Just a little update on the supps -

    so I found some pre workouts online that I found appealing:

    https://supplementreviews.com/nutrex/outlift-amped
    http://www.gnc.com/Royal-Sport-LTD-C...uctId=65317396
    http://bodybuilding.com/store/strong...e-workout.html

    the one from GNC is very pricey, though. Still looking at other pre workouts, I'll most likely post them on here too so I can gather up as many options as I can then hopefully you guys can help me decide which one would work best.

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    4x15 10lb dumbbell bench press
    4x15 10lb inclined dumbbell bench press
    4x15 40lb pec deck
    4x15 10lb dumbbell flyes
    4x15 10ln inclined dumbbell flyes
    4x12 20lb barbell bench press
    10 minutes post lift cardio

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    I injured my right hand so no lifting for a while, and today I just did some cardio:

    15 minutes stationary bike
    5x25 burpees x 25 jumping jacks x 25 ventral jacks x 25 seal jacks
    500 counts on jumping rope
    10x10 squat jumps

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    ANd just posting these links down here for future reference:


    http://www.gnc.com/GNC-Pro-Performan...uctId=99828846
    http://www.gnc.com/BioGenetic-Labora...21976.82495046


    And has anybody ever tried the hCG activator? Seems promising, but idk I'm not so sure...

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    102010

    Killed legs today:


    20 minutes stationary bike
    15x3 20lb kettlebell squats
    15x3 20lb kettlebell sumo squats
    15x3 20lb closed leg kettlebell squats
    15x3 60lb leg curls
    15x3 60lb leg extensions
    15x3 60lb leg curl extensions
    15x3 20lb walking lunges

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    15 minutes stationary bike

    60lbx6 wide grip lat pull down
    45x12
    30x18
    15x20


    60lbx6 close grip lat pull down
    45x12
    30x18
    15x20

    15lbx6 dumbbell rows
    10x12
    8x18
    5x20

  11. #11
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    Quote Originally Posted by liftheavy_01 View Post
    15 minutes stationary bike

    60lbx6 wide grip lat pull down
    45x12
    30x18
    15x20


    60lbx6 close grip lat pull down
    45x12
    30x18
    15x20

    15lbx6 dumbbell rows
    10x12
    8x18
    5x20
    Good job keep going

    Sent from my SAMSUNG-SGH-I537 using Tapatalk

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    Quote Originally Posted by thomaslop08 View Post
    Good job keep going

    Sent from my SAMSUNG-SGH-I537 using Tapatalk
    Thank you!

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    102010

    10 minutes stationary bike

    Drop sets:

    8x15lb dumbbell curls
    15x10lb
    20x5lb

    8x15lb dumbbell hammer curls
    15x10lb
    20x5lb

    8x15lb alt dumbbell curls
    15x10lb
    20x5lb

    8x20lb tricep dumbbell extensions
    15x15lb
    20x10lb

    8x10lb single arm tricep dumbbell extensions
    15x5lb
    20x4lb

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    102010

    3x15 25lb kettlebell squat
    3x15 25lb sumo squats
    3x15 25lb closed leg squats
    3x15 60lb leg extensions
    3x15 60lb leg curl extensions
    3x25 20lb(on ea side) walking lunges
    3x15 jump squats

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    500 counts jump rope
    10 mins stationary bike

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