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  1. #1
    Frequent Poster beachbunny's Avatar
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    Default Bunny's bench, barbells, and more 2012

    I decided to start 2012 off with a journal to hold me accountable and also hopefully receive advise from other members.
    My current stats are as follows:
    35 yrs. old
    5'8 in. tall
    119 lbs.
    14-15% bf

    Measurements all flexed:
    Quad 6 inches above knee L 17.5 R 18
    Quad 10 inches above knee L 19.75 R 20.5
    Calf 3 inches below knee L 14 R 14
    Bi L 11.25 R 11.5
    Waist 26
    Hips 33

    OBJECTIVES:
    Gain muscle mass in quads and hams.
    Maintain 15% or less bf

    TRAINING BREAKDOWN:
    shoulders, abs
    hams and quads
    chest, tri
    back, bis, abs
    calves, inner thighs

    1/8/12 Shoulders and Abs
    cardio 10 minutes

    chin ups 9+1, 7+1, 6+4 (with assistance) I like to perform dead hangs on ab day trying to reach 3 sets of 10.
    abs 5 sets

    shoulders
    arnold press (40 lbs total) 1x10, (50) 1x6, (50) 1x6

    clean press (bar=45lbs) 1x8, (bar) 1x6 First time I ever did these with bb

    clean press with db not bb (20 per arm) 1x10, (25) 1x6, (15) 1x15

    lat db raise (15 lbs per arm) 1x10, (15) 1x8, (10) 1x15
    face pulls (30) 1x10, (30) 1x16 drop set, (20) 1x15

    db rev flye (10 lbs total)1x12, (20) 1x15 drop set, (16) 1x10
    cardio 15min total cardio 25 min. Grade B
    Last edited by beachbunny; 04-11-2012 at 09:39 PM.

  2. #2
    Regular Poster Dragonsoul's Avatar
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    Default

    Hey Bunny
    Nice Shoulder/Abs day glad to see you decided to start a log, look forward to seeing the rest of your routine, i'm sure you will get some good advice in here, many helpful members keep at it hard
    Starting new log by 02/08/13 after 1 year off from lifting

    Height- 5'7"
    Weight-Start: 146.0 lbs
    Goal- 160lbs Lean Muscle Gains

  3. #3
    Loading Swag [|||||100%] JarheadFMJ's Avatar
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    In
    POWER LEVEL: 72,915
    "I'll never be a weightlifter"
    197,6'2

  4. #4
    Frequent Poster beachbunny's Avatar
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    Dragon and Jar Thanks guys!!!!

    looking forward to legs today.

  5. #5
    Ms. New Booty majavojnovic's Avatar
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    Nice work! I'm subbed I'm looking forward to your workouts

  6. #6
    M&S Power User Paula85's Avatar
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    Default

    Nice to have Your log here... What is dead hang pull ups? What is clean press?

    Subbed... You will inspire me, for sure...
    TRAIN HARD OR GO HOME.. NO PAIN NO GAIN

  7. #7
    Frequent Poster beachbunny's Avatar
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    Quote Originally Posted by majavojnovic View Post
    Nice work! I'm subbed I'm looking forward to your workouts
    Thanks!!! I am really excited about the new year and training!!!

  8. #8
    Frequent Poster beachbunny's Avatar
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    Quote Originally Posted by Paula85 View Post
    Nice to have Your log here... What is dead hang pull ups? What is clean press?

    Subbed... You will inspire me, for sure...
    Hi Paula, dead hang is where you are hanging without any assistance and not swinging your legs and use all your upper body, back and bis to pull yourself up over the bar.
    Clean press is where you have the barbell in the squat position and lift to chest then overhead. I have seen some people only lift to chest; it's a great compound move hits lots of muscles using your upper and lower body.

    You are strong, you inspire me also.

  9. #9
    Frequent Poster beachbunny's Avatar
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    legs 1/9/12

    I have been doing the Leg Growth Workout 3 week cycle from this site. It is amazing!!! I had to alter a little this week from the exercises in the workout due to availibility of equipment

    cardio 10 min.

    leg curl (115) 1x8
    leg ext (115-70 superset & dropset) 4 total sets for total of 30 reps.

    leg press (feet high on the platform and angled) (2pps) 1x12, (2pps + 25lbs) 1x12, (3pps) 1x12 (3pps +10lbs) 1x12, (3pps +15lbs) 1x12 did 12 on each set per the routine, may start with higher weight next time.

    leg curl (130) 1x12, (140) 1x10, (130) 1x8, (135) 1x8

    squat on 1/2 moon (my name for it flat on one side and you have to engage your core to use it.) 1st time I did this just a little bit extra. (bodyweight) 3x10

    total cardio 10 min grade C I altered from the routine.

  10. #10
    Frequent Poster beachbunny's Avatar
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    Chest and Tris 1/10/12


    cardio 10 min.

    db press warmup (40 total) 1x15, (50) 1x12
    db press working sets (60) 1x10 PB last 3 were a little shaky, (60) 1x8, (60) 1x7, (40) 1x18

    Lateral bench press (Life Fitness Machine) (50) 1x6, (50) 1x7, (50) 1x6
    Flye (Life Fitness Machine) (85) 1x10 drop set, (75) 1x5, (75) 1x4

    Body weight lift plus weight (hands on bench, feet elevated, lower body then back up) Anyone know the name for this exercise? (55) 1x6, (45) 1x13, (55/45)1x15.
    db tri ext unilateral (10) 1x8, (10) 1x8, (10) 1x6

    pullover (25) 1x10, (25) 1x12, (25) 1x13

    cardio 21 min, total cardio 31 min, grade B

  11. #11
    M&S Power User Paula85's Avatar
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    db press means dumbell press... Thanks on explanation for clean press...

    Body weight lift? That is any version of push up?

    6 plates +30 lbs per sight is very good on leg press...

    You are 173 cm high (5 8), and 54 kgs (119 lbs) is not so much... I think You have to gain mass according that numbers... (I am 5 cm higher than You, but have 62 lbs more than You... Goals are different, but.... Maybe I am not good example, sorry)

    Nice log You have Beach... I will follow it...
    Last edited by Paula85; 01-11-2012 at 09:46 AM.
    TRAIN HARD OR GO HOME.. NO PAIN NO GAIN

  12. #12
    M&S Content Manager Steve's Avatar
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    Subbed! Best of luck reaching your goals in 2012.
    Big & Strong = Heavy Compounds + Progression + Food

    Follow M&S: Facebook Twitter

  13. #13
    Frequent Poster beachbunny's Avatar
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    Quote Originally Posted by Paula85 View Post
    db press means dumbell press... Thanks on explanation for clean press...

    Body weight lift? That is any version of push up?

    6 plates +30 lbs per sight is very good on leg press...

    You are 173 cm high (5 8), and 54 kgs (119 lbs) is not so much... I think You have to gain mass according that numbers... (I am 5 cm higher than You, but have 62 lbs more than You... Goals are different, but.... Maybe I am not good example, sorry)

    Nice log You have Beach... I will follow it...
    Body weight lift- It's not really a push up. my back is to the bench and I lower myself using my tris and some shoulder. whereas with a push up you are facing the bench.

    Thanks for compliment on leg press, I have lower back issues so I do not lift as heavy on deadlifts and squats as I would like, but that is ok.

    I think you look fantastic, keep up the hard work!!!

  14. #14
    M&S Power User Paula85's Avatar
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    Quote Originally Posted by beachbunny View Post
    Body weight lift- It's not really a push up. my back is to the bench and I lower myself using my tris and some shoulder. whereas with a push up you are facing the bench.

    Thanks for compliment on leg press, I have lower back issues so I do not lift as heavy on deadlifts and squats as I would like, but that is ok.

    I think you look fantastic, keep up the hard work!!!
    Can You find something similar on Youtube...

    Which kind of lower back problem You have?

    Thanks on compliment... I will post new pics soon.
    TRAIN HARD OR GO HOME.. NO PAIN NO GAIN

  15. #15
    Frequent Poster beachbunny's Avatar
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    Quote Originally Posted by Steve View Post
    Subbed! Best of luck reaching your goals in 2012.
    Thanks Steve

  16. #16
    Frequent Poster beachbunny's Avatar
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    Back Bis Abs 1/11/12
    cardio 5 min.

    pullups 9+1, 5+1, 5+3 not as many as last time, I'll get them next time.
    abs 6 sets

    Back: BB row (80)1x7, (90/80)1x7 (80) 1x6, (90) 1x25 drop set

    lat pulldowns(70) 1x10, (100-55 drop set) 1x10 100 was too heavy could not get the contraction in the back, (85/70) 1x10
    seated row (85) 1x6, (100/70) 1x10, (70) 1x6

    lat pulldown standing (40) 1x10, (40) 1x8, (25) 1x10

    Bis: standing db curl to opposite shoulder(15 each) 1x10, (20) 1x4, (20) 1x6 alternating arms, (20) 1x5 alternating arms
    concentration curl focus on negative (25) 1x6, (20) 1x6, (15) 1x10 (20/15) 1x10

    cardio 10 min total cardio 15 min Grade B
    Last edited by beachbunny; 04-11-2012 at 09:41 PM.

  17. #17
    Kettlebells' Angel !!!! 5kgLifter's Avatar
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    Quote Originally Posted by beachbunny View Post
    Chest and Tris 1/10/12


    cardio 10 min.

    db press warmup (40 total) 1x15, (50) 1x12
    db press working sets (60) 1x10 PB last 3 were a little shaky, (60) 1x8, (60) 1x7, (40) 1x18

    Lateral bench press (Life Fitness Machine) (50) 1x6, (50) 1x7, (50) 1x6
    Flye (Life Fitness Machine) (85) 1x10 drop set, (75) 1x5, (75) 1x4

    Body weight lift plus weight (hands on bench, feet elevated, lower body then back up) Anyone know the name for this exercise? (55) 1x6, (45) 1x13, (55/45)1x15.
    db tri ext unilateral (10) 1x8, (10) 1x8, (10) 1x6

    pullover (25) 1x10, (25) 1x12, (25) 1x13

    cardio 21 min, total cardio 31 min, grade B
    I think you'll find that's a Bench Triceps Dip

  18. #18
    Frequent Poster beachbunny's Avatar
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    thanks 5k that makes sense.

  19. #19
    Ms. New Booty majavojnovic's Avatar
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    Quote Originally Posted by beachbunny View Post
    Back Bis Abs 1/11/12
    cardio 5 min.

    pullups 9+1, 5+1, 5+3 not as many as last time, I'll get them next time.
    abs 6 sets

    Back: BB row (80)1x7, (90/80)1x7 (80) 1x6, (90) 1x25 drop set

    lat pulldowns(70) 1x10, (100-55 drop set) 1x10 100 was too heavy could not get the contraction in the back, (85/70) 1x10
    seated row (85) 1x6, (100/70) 1x10, (70) 1x6

    lat pulldown standing (40) 1x10, (40) 1x8, (25) 1x10

    Bis: standing db curl to opposite shoulder(30) 1x10, (40) 1x4, (40) 1x6 alternating arms, (40) 1x5 alternating arms
    concentration curl focus on negative (25) 1x6, (20) 1x6, (15) 1x10 (20/15) 1x10

    cardio 10 min total cardio 15 min Grade B
    Nice work there bunny!
    'Mirin those pull-ups and BB rows...and everything.
    I'm jelly.

  20. #20
    M&S Power User Paula85's Avatar
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    Quote Originally Posted by beachbunny View Post
    Back Bis Abs 1/11/12
    cardio 5 min.

    pullups 9+1, 5+1, 5+3 not as many as last time, I'll get them next time.
    abs 6 sets

    Back: BB row (80)1x7, (90/80)1x7 (80) 1x6, (90) 1x25 drop set

    lat pulldowns(70) 1x10, (100-55 drop set) 1x10 100 was too heavy could not get the contraction in the back, (85/70) 1x10
    seated row (85) 1x6, (100/70) 1x10, (70) 1x6

    lat pulldown standing (40) 1x10, (40) 1x8, (25) 1x10

    Bis: standing db curl to opposite shoulder(30) 1x10, (40) 1x4, (40) 1x6 alternating arms, (40) 1x5 alternating arms
    concentration curl focus on negative (25) 1x6, (20) 1x6, (15) 1x10 (20/15) 1x10

    cardio 10 min total cardio 15 min Grade B
    Nice pull ups... next time have to be more...

    Why You perform dumbbell curl to opposite shoulder?

    40 lbs dumbell on dumbell curl is very good.
    TRAIN HARD OR GO HOME.. NO PAIN NO GAIN

  21. #21
    Frequent Poster beachbunny's Avatar
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    I think it was a mind thing with the pullups. I usually eat a grapefruit preworkout for energy and did not today. On my way to gym I was thinking I need to eat my grapefruit to do my pulllups.

    Perform to opposite shoulder to hit a different part of the bi.

    No sorry it is 20 lbs each total of 40 on db curl. Maybe I should list it differently, this is just the way I have always listed it in my written journal.

  22. #22
    Frequent Poster beachbunny's Avatar
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    Thanks Maja!!!

    Calves are today, then rest day.

  23. #23
    Ms. New Booty majavojnovic's Avatar
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    Quote Originally Posted by Paula85 View Post
    Why You perform dumbbell curl to opposite shoulder?
    It hits the bicep brachialis as well as the bicep brachii, because you have to rotate your arm.

    Quote Originally Posted by beachbunny View Post
    Perform to opposite shoulder to hit a different part of the bi.
    I learned that in Kinesiology class

  24. #24
    Frequent Poster beachbunny's Avatar
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    Quote Originally Posted by majavojnovic View Post
    It hits the bicep brachialis as well as the bicep brachii, because you have to rotate your arm.



    I learned that in Kinesiology class
    I would love to take a Kinesiology class. May look into that in the future.

  25. #25
    Frequent Poster beachbunny's Avatar
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    calves 1/12/12

    cardio 5 minutes

    calf raise on leg press warm up (3pps) 2x15

    Leg press (4pps+25) 1x12, (5pps) 2x10, (5pps+10)1x10, (5pps+15 2x10) PB, (4pps drop to 1pps) 1x60 really burning!!!!
    calf raise on step beach (45) 1x5 too much after leg press, (25) 3x8, (25) 2x10 (pushed thru to get the extra 2)

    total cardio 5 min grade: B+

    This was my total workout. I was pressed for time have family in town for weekend. I usually do calves and inner thigh on the same day.

 

 

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