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Chewy's log

Discussion in 'Fitness Journals' started by Chewy, Mar 22, 2014.

  1. Chewy

    Chewy Active Member

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    1/1/2020

    Week 2, 90 day transformation, Group B
    medium spring unless otherwise noted
    number recorded is after ex is done
    Cable spread 103, 105, 98 elbows parallel more
    Archer
    R 163, 163, 158
    L 163, 163, 164

    Lat pull down
    Black spring
    L 158, 195, 173
    R 195, 203, 185

    Shoulder compression behind head
    grey spring
    103, 93, 91
    Seated lateral push down
    148, 180, 148
    curl
    R 155, 155, 150
    L 160, 158, 155

    hammer curl 92R, 105, 103
    90L, 99, 95
    seated DL 250
    switch to black
    205, 191

    hip abduction outside 170, 158, 160
    inside: 70, 72, 70 grab cables instead
    calf ext: black cable
    200, 192, 182
     
  2. Chewy

    Chewy Active Member

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    1/2/2020

    Gripers
    easy x10 reg, x10 inv
    HG 100: x10 reg, x10 inv
    HG 150: x10 reg, x8inv
    HG 200: x5 reg, x5 inv, x5 reg, x2 invert
    HG 250 reg negatives and inv negatives 1 each side

    #696
     
  3. Chewy

    Chewy Active Member

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    1/3/2020

    9:10 start 10:10 finish
    Week 3 group A 90 day bullworker transformation
    3 sets each
    number is for after each exercise
    Chest compressions 125, 120, 115
    lower 100, 107, 100
    upper 58, 67, 62
    reverse grip chest compressions
    cable spread 58, 60, 56
    iso bow chest fly, 3 positions
    cable spread (overhead) 115, 113, 108
    deltoid cable spread (both sides)
    75R, 78L; 76R, 76L; 73R, 76L
    Iso Bow lateral posterior hold and 3 reps
    Iso Bow lateral rotator hold and 3 reps
    triceps push down 165R, 158L; 160R, 165L; 164R, 164L
    triceps cable push down 142, 114, 114
    iso bow triceps push down
    iso bow triceps extension
    resisted crunch L and R 160L 180 R
    150 front
     
  4. Chewy

    Chewy Active Member

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    The last time before yesterday that I did pullups was on 12/21/19. I have just started doing workouts with the bullworker. I tested myself yesterday and did 9 pullups. I haven't done 9 in a long time. The only change was the bullworker.
     
  5. Chewy

    Chewy Active Member

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    1/4/20

    0.9 mile run in 8:37. Iced quad after. Trying to recover from muscle pull.
     
  6. macdiver

    macdiver Well-Known Member
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    Nice pace
     
    Chewy likes this.
  7. Chewy

    Chewy Active Member

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    1/5/19

    Week 3, 90 day transformation, Group B
    medium spring unless otherwise noted
    number recorded is after ex is done
    4:35 start 5:40 finish
    Cable spread 108 ,110, 106 elbows parallel more
    Archer
    R 162, 160, 162
    L 178, 170, 158

    Lat pull down
    Black spring
    L 178, 194, 150
    R 177, 186, 155

    Shoulder compression behind head
    grey spring
    87, 77, 75
    Seated lateral push down
    135, 139, 132
    curl
    R 130 125, 122
    L 132 127 126

    hammer curl note hold second with handle
    92R, 102, 95
    73L, 108, 112
    seated DL
    switch to black
    160, 155, not sure

    hip abduction outside 170, 158, 148
    inside: 73, 67, 68
    calf ext: black cable
    R 204, 182, 177
    L 180, 183, 175
    seated hip flexor cable spread
    R 117, 122, 117
    L 110, 120, 115
     
  8. Chewy

    Chewy Active Member

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    Thanks. Think its actually the gluteus maximus.
     
  9. Chewy

    Chewy Active Member

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    Next session is week 3A second round. Just note to self. ADD ISO BOW. No crunch.
     
    #709 Chewy, Jan 5, 2020
    Last edited: Jan 7, 2020
  10. Chewy

    Chewy Active Member

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    1/7/20
    2:45 start
    3:30 finish
    some stretching with iso bow
    can't reach behind back stretch


    Week 3 group A 90 day bullworker transformation
    3 sets each
    number is for after each exercise
    Chest compressions 128, 130, 127
    lower 112, 114, 114
    upper 80, 84, 76
    reverse grip chest compressions 72, 72, 72
    cable spread 58, 60, 56
    iso bow chest fly, moving 2 reps
    cable spread (overhead) 123, 118, 120
    iso bow lateral deltoid raise 2 reps
    deltoid cable spread (both sides)
    75R, 80L; 78R, 75L; 68R, 72L
    Iso Bow vertical deltoid raises x2
    triceps push down 148R, 155L; 162R, 160L, 167R, 155L
    triceps cable push down 124, 128, 125
    iso bow triceps push down
    iso bow triceps extension
     
  11. Chewy

    Chewy Active Member

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    Running and grippers tomorrow.
     
  12. Chewy

    Chewy Active Member

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    1/8/20

    Heavy grippers
    easy gripper:
    x10 reg
    x10 rev
    HG 100:
    x10 reg
    x10 rev
    HG 150
    x10 reg
    x10 inv
    HG 200
    x8 reg
    x3 inv almosts
    HG 250
    reg and invert 1 negative each
     
  13. Chewy

    Chewy Active Member

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    1/9/20
    1.5 miles in 14:45
     
  14. Chewy

    Chewy Active Member

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    1/10/20

    Week 3, 90 day transformation, Group B
    medium spring unless otherwise noted
    number recorded is after ex is done
    3:00 start
    Cable spread 114, 108, 112
    Archer
    R 158, 159, 158, 144 < right weaker, extra set
    L 165, 164, 158

    Lat pull down
    Black spring
    L 193, 185, 182
    R 178, 186, 195

    Shoulder compression behind head
    grey spring
    102, 97, 90
    Seated lateral push down
    175, 206, 174
    curl
    R 148, 158, 157
    L 160, 160, 152

    hammer curl
    130, 121, 126
    135, 125, 122
    seated DL
    switch to black
    192, 168, 192

    hip abduction outside 159, 150, 155
    inside: 75, 68, 68
    calf ext: black cable
    R 200, 195, 200
    L 197, 192, 193
    seated hip flexor cable spread
    R 117, 122, 117
    L 110, 120, 115
    iso bow, isometric hamstring curl
     
    #714 Chewy, Jan 10, 2020
    Last edited: Jan 10, 2020
  15. Chewy

    Chewy Active Member

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    1/11/20
    Week 4 group A 90 day bullworker transformation
    3 sets each
    number is for after each exercise
    12:50 start
    Chest compressions 132, 138, 135
    lower 104, 100, 93
    upper 90, 85, 80
    reverse grip chest compressions 70, 74, 70
    iso bow chest fly, moving constant pressure for 3 reps

    cable spread (overhead) 122, 118, 120
    deltoid cable spread (both sides)
    73, 68, 70R
    76, 72, 69L

    iso bow shoulder press 3
    iso bow lateral posterior deltoid 2
    Iso Bow lateral deltoid raises 2

    triceps push down 160R, 153L, 157R, 153L, 155R, 155L
    triceps cable push down 125, 120, 125
    iso bow triceps push down 4
    iso bow triceps extension 3

    Iso Bow exercises are really demanding
     
  16. Chewy

    Chewy Active Member

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    1/13/20
    about one hour WO
    Week 4, 90 day transformation, Group B
    medium spring unless otherwise noted
    number recorded is after ex is done
    Cable spread 102, 105, 110
    Archer
    R 162, 158, 158
    L 160, 161, 161

    Lat pull down
    Black spring
    L 178, 180, 178, 165
    R 173, 195, 185

    Shoulder compression behind head
    grey spring
    95, 93, 94
    kneeling pull cables out and down for back
    Not sure what its called
    115, 125, 120
    curl
    R 145, 155, 145, 145
    L 155, 159, 157

    hammer curl
    102, 105, 109R
    105, 105, 106
    seated DL
    switch to black
    182, 185, 185

    hip abduction outside 160, 157, 148
    inside: 73, 68, 62
    calf ext: black cable
    R 215, 200, 200
    L 200, 190, 187, 182
    iso bow:
    Overhead lateral pulldown x3
    curl x 3
    seated hip flexor 3 positions
    outside hip abduction
    inside hip abduction
    hamstrings
     
  17. Chewy

    Chewy Active Member

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    Up holds to 15 seconds.
     
  18. Chewy

    Chewy Active Member

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    1/14/20

    Heavy grippers
    easy gripper:
    x10 reg
    x10 rev
    HG 100:
    x10 reg
    x10 rev
    HG 150
    x10 reg
    x10 inv
    HG 200
    x10 reg
    x5 inv
    HG 250
    reg and invert 1 negative each
     
  19. Chewy

    Chewy Active Member

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    1/15/20

    1.5 mile run in 14:50
     
  20. Chewy

    Chewy Active Member

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    15 second holds
     

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