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 Post subject: DAJ Log
 Post Posted: Mon Jul 21, 2008 1:18 pm 
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Joined: Tue Feb 20, 2007 5:06 pm
Posts: 284
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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 Post subject:
 Post Posted: Tue Jul 22, 2008 12:38 pm 
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Joined: Tue Feb 20, 2007 5:06 pm
Posts: 284
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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 Post subject:
 Post Posted: Wed Jul 23, 2008 12:56 pm 
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Joined: Tue Feb 20, 2007 5:06 pm
Posts: 284
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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 Post subject:
 Post Posted: Thu Jul 24, 2008 1:05 pm 
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Joined: Tue Feb 20, 2007 5:06 pm
Posts: 284
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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 Post subject:
 Post Posted: Fri Jul 25, 2008 12:55 pm 
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Joined: Tue Feb 20, 2007 5:06 pm
Posts: 284
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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 Post subject:
 Post Posted: Mon Jul 28, 2008 1:42 pm 
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Joined: Tue Feb 20, 2007 5:06 pm
Posts: 284
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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 Post subject:
 Post Posted: Tue Jul 29, 2008 12:53 pm 
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Joined: Tue Feb 20, 2007 5:06 pm
Posts: 284
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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 Post subject:
 Post Posted: Wed Jul 30, 2008 12:42 pm 
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Joined: Tue Feb 20, 2007 5:06 pm
Posts: 284
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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 Post subject:
 Post Posted: Fri Aug 01, 2008 1:51 pm 
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Joined: Tue Feb 20, 2007 5:06 pm
Posts: 284
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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 Post subject:
 Post Posted: Wed Aug 06, 2008 1:18 pm 
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Joined: Tue Feb 20, 2007 5:06 pm
Posts: 284
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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 Profile  
 
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