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KravDAJ
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Post subject: DAJ Log  Posted: Mon Jul 21, 2008 1:18 pm |
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Joined: Tue Feb 20, 2007 5:06 pm
Posts: 284
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07/21/2008
Cardio
Bike 15 minutes 4.5 miles
Run 20 minutes 2 miles
Last edited by KravDAJ on Thu Jul 24, 2008 1:07 pm, edited 3 times in total.
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KravDAJ
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Post subject: Posted: Tue Jul 22, 2008 12:38 pm |
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Joined: Tue Feb 20, 2007 5:06 pm
Posts: 284
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07/22/2008
Back and Abs
Starting Heart Rate 50 BPM
Leg Raise 5 x 10
Extended Leg Raise 3 x 5
Crunch Machine 3 x 10 @ 60lbs
Seated Cable Rows 3 x 10 @ 90lbs
Cable Rear Pulldown 3 x 10 @ 60lb s
Assisted Close Grip Chin-up 2 x 7 @ 60lbs
Dumbbell Bent-over Row 3 x 10 @ 25lbs
Hyperextension 2 x 10
Incline Crunch 30
Finishing Heart Rate - 147 BPM
Last edited by KravDAJ on Thu Jul 24, 2008 1:08 pm, edited 1 time in total.
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KravDAJ
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Post subject: Posted: Wed Jul 23, 2008 12:56 pm |
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Joined: Tue Feb 20, 2007 5:06 pm
Posts: 284
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07/23/2008
Chest and Legs
Starting Heart Rate - 82 BPM
Warmup - 5 minutes on bike
Benchpress 3 x 10 @ 105lbs
Cable Pulldown 3 x 10 @ 80lbs
Butterfly 3 x 10 @ 70lbs
Assisted Dip 3 x 10 @ 75lbs
Leg Press 3 x 10 @220lbs
Leg Extension 3 x 10 @ 65lbs
Calf Raise 3 x 10 @ 90lbs
Finishing Heart Rate - 203 BPM
439 Calories Burned
Last edited by KravDAJ on Thu Jul 24, 2008 1:08 pm, edited 1 time in total.
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KravDAJ
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Post subject: Posted: Thu Jul 24, 2008 1:05 pm |
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Joined: Tue Feb 20, 2007 5:06 pm
Posts: 284
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07/24/2008
Cardio
Starting Heart Rate 67 BPM
Bike 15 minutes 3.6 miles Hill Program
Run 32 minutes 2.2 miles Hill Program
Finishing Heart Rate 127 BPM
659 Calories Burned
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KravDAJ
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Post subject: Posted: Fri Jul 25, 2008 12:55 pm |
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Joined: Tue Feb 20, 2007 5:06 pm
Posts: 284
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07/25/2008
Arms
Starting Heart Rate - 70 BPM
Warmup - 5 minutes on bike
Curls 3 x 10 @ 40lbs
Tricep Extensions 3 x 10 @30lbs
Reverse Curls 3 x 10 @ 30lbs
Tricep Kickbacks 2 x 10 @ 15lbs
Preacher Curls 3 x 10 @ 30lbs
Tricep Pulldown 3 x 10 @ 60lbs
Assisted Chinup 3 x 10 @ 90lbs
Ending Heart Rate 128 BPM
278 Calories Burned
_________________ "I used ta do a little but a little wouldn't do
So the little got more and more
I just keep tryin' ta get a little better
Said the little better than before." GnR
WL - http://tinyurl.com/6rvwx6
NL - http://tinyurl.com/62ty9n
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KravDAJ
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Post subject: Posted: Mon Jul 28, 2008 1:42 pm |
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Joined: Tue Feb 20, 2007 5:06 pm
Posts: 284
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07/26/2008
Cardio
Starting Heart Rate 57 BPM
Run 30 minutes 2.25 miles
Bike 7 minutes 2 miles
Finishing Heart Rate - 212 BPM
500 Calories Burned
_________________ "I used ta do a little but a little wouldn't do
So the little got more and more
I just keep tryin' ta get a little better
Said the little better than before." GnR
WL - http://tinyurl.com/6rvwx6
NL - http://tinyurl.com/62ty9n
Last edited by KravDAJ on Thu Aug 07, 2008 1:30 pm, edited 1 time in total.
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KravDAJ
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Post subject: Posted: Tue Jul 29, 2008 12:53 pm |
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Joined: Tue Feb 20, 2007 5:06 pm
Posts: 284
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07/29/2008
Back and Abs
Starting Heart Rate 56 BPM
Warm Up - 4 minutes on Row Machine @ 33RPM
Seated Cable Rows 3 x 7 @ 100lbs
Leg Raise 3 x 10
Reverse Cable Fly 3 x 10 @ 40lbs
Crunch Machine 3 x 10 @ 70lbs
Assisted Close Grip Chin-up 3 x 10 @ 75lbs
Incline Russian Twist - 2 x 30 with 4lb medicine ball
Barbell Bent-over Row 3 x 10 @ 60lbs
Hyperextension 3 x 10
Seated Cable Rows 3 x 10 @ 90lbs
Ab Wheel 3 x 10
Finishing Heart Rate - 147 BPM
404 Calories Burned
_________________ "I used ta do a little but a little wouldn't do
So the little got more and more
I just keep tryin' ta get a little better
Said the little better than before." GnR
WL - http://tinyurl.com/6rvwx6
NL - http://tinyurl.com/62ty9n
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KravDAJ
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Post subject: Posted: Wed Jul 30, 2008 12:42 pm |
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Joined: Tue Feb 20, 2007 5:06 pm
Posts: 284
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07/30/2008
Chest and Legs
Starting Heart Rate - 67BPM
Warmup - 5 minutes on Row Machine @ 33RPM - 1160 meters
Benchpress 10, 7, 4 @ 105lbs
Leg Extension 3 x 10 @ 75lbs
Cable Pulldown 3 x 10 @ 90lbs
Leg Press 3 x 10 @280lbs
Butterfly 10, 5, 5 @ 70lbs
Calf Raise 3 x 10 @ 105lbs
Assisted Dip 3 x 10 @ 75lbs
Finishing Heart Rate - 124 BPM
311 Calories Burned
_________________ "I used ta do a little but a little wouldn't do
So the little got more and more
I just keep tryin' ta get a little better
Said the little better than before." GnR
WL - http://tinyurl.com/6rvwx6
NL - http://tinyurl.com/62ty9n
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KravDAJ
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Post subject: Posted: Fri Aug 01, 2008 1:51 pm |
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Joined: Tue Feb 20, 2007 5:06 pm
Posts: 284
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08/01/2008
Arms
Warmup - 5 minutes on Row Machine @ 33RPM - 1170 meters
Curls 3 x 10 @ 40lbs
Kneeling Cable Tricep Extensions 3 x 10 @70lbs, 90lbs, 80lbs
Reverse Curls 3 x 10 @ 40lbs
Tricep Kickbacks 2 x 10 @ 20lbs
Reverse Flys 3 x 10 @ 15lbs
Preacher Curls 3 x 10 @ 40lbs
Shoulder Shrugs 3 x 10 @ 40lbs, 60lbs, 60lbs
Tricep Pulldown 3 x 10 @ 60lbs, 50lbs, 40lbs
Negative Resistance Dumbell Curls 2 x 5 @35lbs
Front Dumbell Raises 3 x 10 @15lbs, 20lbs, 20lbs
_________________ "I used ta do a little but a little wouldn't do
So the little got more and more
I just keep tryin' ta get a little better
Said the little better than before." GnR
WL - http://tinyurl.com/6rvwx6
NL - http://tinyurl.com/62ty9n
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KravDAJ
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Post subject: Posted: Wed Aug 06, 2008 1:18 pm |
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Joined: Tue Feb 20, 2007 5:06 pm
Posts: 284
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08/06/2008
Chest and Back
Starting Heart Rate - 75BPM
Warmup - Jog - 1 mile 11minutes
Seated Cable Rows 3 x 7 @ 100lbs
Benchpress 3 x 7 @ 105lbs
Cable Pulldown 3 x 7 @ 100lbs
Barbell Bent-over Row 3 x 7 @ 60lbs
Wide Grip Deadlift 3 x 7 @ 100lbs
Assisted Chinup 3 x 7 @ 60lbs
Finishing Heart Rate - 158BPM
_________________ "I used ta do a little but a little wouldn't do
So the little got more and more
I just keep tryin' ta get a little better
Said the little better than before." GnR
WL - http://tinyurl.com/6rvwx6
NL - http://tinyurl.com/62ty9n
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