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  1. #1
    veritas & aequitas iKermit's Avatar
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    IKermit's Workout Log




    Intro:

    Hi
    It's about time I started one of these.

    I've been back for 3 weeks after an almost 3 month hiatus with a broken foot. The size and strength loss was depressing so I'll be using this log to get back on track.
    Thanks to boyscouT and Twone for pushing me to get a log going!


    Stats:

    Height: 5'8
    Weight: 189lbs
    Age: 28


    Goals:

    Continually increase my strength. I don't have any specific strength goals yet as my primary focus right now is just to get back into the swing of things injury free.
    In 2 months or so, I might be looking to shed 10-15lbs.


    Program:

    Monday - Shoulders/Traps
    Tuesday - Legs/Abs
    Wednesday - Off
    Thursday - Chest/Tris
    Friday - Back/Bis
    Saturday - Abs
    Sunday - OFF

    After 3 months, I'll be looking to switch to a 5 days/week program.


    Pictures:



    I'll be adding pictures at my own discretion as my physical appearance is secondary to my strength goals.
    Last edited by iKermit; 10-12-2008 at 11:46 AM.
    reborn.

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  2. #2
    veritas & aequitas iKermit's Avatar
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    Monday April 2 2007
    Workout - Shoulders/Traps

    Feeling: 9/10


    DB Shrugs
    80 x 12
    100 x 10
    100 x 10

    Front Barbell Shrugs
    180 x 12
    270 x 8
    270 x 8
    320 x 5

    Back Barbell Shrugs
    180 x 12
    230 x 10
    230 x 10

    DB Military Press
    40 x 12
    50 x 10
    60 x 8
    60 x 8

    DB Front Raises
    10 x 12
    15 x 12
    15 x 12

    DB Side Lateral Raises
    15 x 12
    15 x 12
    20 x 10
    25 x 10

    DB Bent Over Raises
    10 x 12
    10 x 12
    15 x 10
    20 x 10

    Notes:
    I felt pretty good. I'm still taking it pretty easy. The biggest thing I noticed from being off was my loss in muscle endurance. I'll be keeping the reps in the 10-12 range for a bit to get my endurance back and then focus on my strength gains.
    reborn.

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    Registered User daYDreAmErX's Avatar
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    good luck Ikermit.. "make it so!"
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    Go on Bad Lee, you can do it! Go on Bad Lee, aint nothin to it


    I hope you'll be feeling better soon and this time you'll know to go easier on those back exercises. You are still young and can't be ****in up your back at this point. Ease in to it and you'll be back where you were slowly and safely.

    You're always looking out for me, now it's my turn to look out for you!
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    subscribed moooooo foooooooooo, best of luck brad
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    Thumbs up

    Mah dawg! You know i'm in for teh ride
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  10. #10
    veritas & aequitas iKermit's Avatar
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    i couldn't get in last night so i'll be hitting legs tonight!

    Originally Posted by daYDreAmErX View Post
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    good luck Ikermit.. "make it so!"

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    subscribed moooooo foooooooooo, best of luck brad
    Originally Posted by IRONMANN1 View Post
    Mah dawg! You know i'm in for teh ride
    cool! thanks guys and girl

    Originally Posted by whatisfightclub View Post
    Go on Bad Lee, you can do it! Go on Bad Lee, aint nothin to it


    I hope you'll be feeling better soon and this time you'll know to go easier on those back exercises. You are still young and can't be ****in up your back at this point. Ease in to it and you'll be back where you were slowly and safely.

    You're always looking out for me, now it's my turn to look out for you!
    i think i'll have to. that's 2 deadlift days since i've been back and both caused me some bad pain for awhile. i'm gonna focus on some core work for a bit before i go back to the deads. it's gonna be hard not being able to do them as they're my favorite.

    Originally Posted by boyscouT View Post
    any reason you do traps first?
    they were lagging so i moved them to the beginning. every couple months i usually switch the front delts and traps order. i always keep side and rear delts at the end though. usually when i finish those, i'm done.
    Last edited by IKermit; 04-04-2007 at 04:21 PM.
    reborn.

    New workout log: http://forum.bodybuilding.com/showthread.php?t=173535571
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  11. #11
    veritas & aequitas iKermit's Avatar
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    Wednesday April 4 2007
    Workout - Legs

    Feeling: 8/10


    Squats
    135 x 12
    135 x 10
    185 x 10
    185 x 10
    185 x 10

    Front Squats
    95 x 10
    95 x 10
    95 x 10
    95 x 10

    Leg Extensions
    60 x 12
    90 x 10
    110 x 10
    130 x 10

    Leg Curls
    70 x 12
    90 x 10
    110 x 10
    110 x 10

    Calf Raises (Toes In)
    40 x 12
    50 x 12
    50 x 12

    Calf Raises (Toes Out)
    40 x 12
    50 x 12
    50 x 10

    Notes:
    My legs felt good. My back's still bothering me but it's getting better. It's still going to be a bit before I can push myself with squats/deads. Until then, I'll concentrate on form and keep my reps up.
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  12. #12
    Registered User FiLL's Avatar
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    Originally Posted by IKermit View Post

    Notes:
    My legs felt good. My back's still bothering me but it's getting better. It's still going to be a bit before I can push myself with squats/deads. Until then, I'll concentrate on form and keep my reps up.

    good thinking man, back injuries are the worst. Godspeed buddy.
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  13. #13
    veritas & aequitas iKermit's Avatar
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    Originally Posted by FiLL View Post
    good thinking man, back injuries are the worst. Godspeed buddy.
    thanks...i'm not sure if it's just a strained muscle or something worse. last week with deads, i felt something in my left leg from the hip to the back of the knee. since then, if i lean back on my hips, i'll get a tingle in that side and it feels like my leg's gonna give out.
    the lower back is slowly getting better. i think that was just a matter of getting my core muscles back into the routine.
    reborn.

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  14. #14
    Registered User FiLL's Avatar
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    Originally Posted by IKermit View Post
    thanks...i'm not sure if it's just a strained muscle or something worse. last week with deads, i felt something in my left leg from the hip to the back of the knee. since then, if i lean back on my hips, i'll get a tingle in that side and it feels like my leg's gonna give out.
    the lower back is slowly getting better. i think that was just a matter of getting my core muscles back into the routine.


    could be a bit of a hamstring strain? just ice it up and rest it, do lots of stretching aswell.
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  15. #15
    veritas & aequitas iKermit's Avatar
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    Originally Posted by FiLL View Post
    could be a bit of a hamstring strain? just ice it up and rest it, do lots of stretching aswell.
    hopefully
    reborn.

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  16. #16
    veritas & aequitas iKermit's Avatar
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    Thursday April 5 2007
    Workout - Chest/Tris

    Feeling: 9/10

    Incline Dumbbell Press
    40 x 12
    65 x 12
    75 x 10
    80 x 5
    85 x 5

    Decline Barbell Press
    140 x 12
    160 x 12
    180 x 10
    210 x 8

    Incline Dumbbell Fly
    20 x 12
    25 x 12
    30 x 12
    40 x 8

    Machine Press
    80 x 12
    100 x 12
    120 x 10

    Dips
    BW x 12
    BW x 12
    BW x 12

    Skull Crushers
    40 x 12
    40 x 12
    40 x 12

    1 Arm Dumbbell Tricep Extensions
    15 x 12
    20 x 12
    20 x 12

    Notes:
    I felt pretty good. I'm starting to get the strength back in my chest. My triceps are taking longer to catch up. I think I'll stick with incline dumbbells at the beginning until i get up to 90-95 x 10 or so and then switch to the bar for a few months. Hopefully my dip strength gets back to normal soon.
    reborn.

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  17. #17
    Registered User FiLL's Avatar
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    how's the hammie feeling?

    good to see your gettn some strength back
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    Lookin great mang! Strength is on the climb, bring on teh PR's!!!
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    *subscribed* good luck Ikermit, i'll be here for the ride
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    Originally Posted by IKermit View Post
    Thanks to boyscouT and Twone for pushing me to get a log going!
    No problems, but where the hell was my invitation to your journal?

    Subbed etc ..

    BTW: Nice Banner
    Last edited by Twone; 04-11-2007 at 02:57 AM.
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    crap! ok...no more slacking on updating this.

    Originally Posted by FiLL View Post
    how's the hammie feeling?

    good to see your gettn some strength back
    thanks! it's nice to see that i'm getting it back. still not where i was but getting there.

    i found out it's a problem with my sciatica
    i'll have to take it easy with squats and deadlifts. those are the only two that have been affecting it.
    Originally Posted by IRONMANN1 View Post
    Lookin great mang! Strength is on the climb, bring on teh PR's!!!
    thanks! soon soon on the PRs
    Originally Posted by Manuel73 View Post
    *subscribed* good luck Ikermit, i'll be here for the ride
    awesome! thanks
    Originally Posted by Enote View Post
    *subscribed*

    good luck brad!
    thanks!
    Originally Posted by Twone View Post
    No problems, but where the hell was my invitation to your journal?

    Subbed etc ..

    BTW: Nice Banner
    haha sorry mate. glad you're aboard! and thanks again for getting this going.
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    Originally Posted by IKermit View Post
    haha sorry mate. glad you're aboard! and thanks again for getting this going.
    Haha, Australia rubbing off on you, ay?

    No problems, again!

    So what are you strength goals, i know you said you didnt have any specific ones yet, but im sure theres something lurking around in your head ..
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    Originally Posted by Twone View Post
    Haha, Australia rubbing off on you, ay?

    No problems, again!

    So what are you strength goals, i know you said you didnt have any specific ones yet, but im sure theres something lurking around in your head ..
    yeah i know....too much talking with FiLL haha

    my longterm goals are in my bodyspace. eventually, i'd like a bodyweight + bodyweight dip, 300-350 incline bench, 3x bodyweight deadlift and 2.5x bodyweight squat.

    for the next month or so, i'll be looking to get my conditioning up a bit and get back to where i left off. at that point, i'll look for more immediate goals. 100lb dumbell military press would be one
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    Originally Posted by IKermit View Post
    yeah i know....too much talking with FiLL haha

    my longterm goals are in my bodyspace. eventually, i'd like a bodyweight + bodyweight dip, 300-350 incline bench, 3x bodyweight deadlift and 2.5x bodyweight squat.

    for the next month or so, i'll be looking to get my conditioning up a bit and get back to where i left off. at that point, i'll look for more immediate goals. 100lb dumbell military press would be one
    Ah fair enough ..

    Id be happy with that on Flat DB Press, thank you very much
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    Originally Posted by Twone View Post
    Ah fair enough ..

    Id be happy with that on Flat DB Press, thank you very much
    i left at 80lb for one. 20 more shouldn't be too much of a stretch for a shortterm goal. my arm strength suffered the most from my time off so once i get my tris back, i'll have a good shot at it.
    dips have helped the most with my pushing strength i think.
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    Originally Posted by IKermit View Post
    i left at 80lb for one. 20 more shouldn't be too much of a stretch for a shortterm goal. my arm strength suffered the most from my time off so once i get my tris back, i'll have a good shot at it.
    dips have helped the most with my pushing strength i think.
    Man i wish i could do dips ..shoulders cant take it So annoying because dips are one thing that used to work well for me ..
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    Originally Posted by Twone View Post
    Man i wish i could do dips ..shoulders cant take it So annoying because dips are one thing that used to work well for me ..
    that's too bad...they're definitely one of my favourites. how's close grip bench?
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    Originally Posted by IKermit View Post
    that's too bad...they're definitely one of my favourites. how's close grip bench?
    Yer CG is fine, is just on vertical (or near vertical) downward pushing, my shoulder (AC joint i think) just feels like its about to snap in half Iv tried replacing dips with CG decline, which is the closest i could get to dipping, and my shoulder is occasionally fine with that
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    Originally Posted by Twone View Post
    Yer CG is fine, is just on vertical (or near vertical) downward pushing, my shoulder (AC joint i think) just feels like its about to snap in half Iv tried replacing dips with CG decline, which is the closest i could get to dipping, and my shoulder is occasionally fine with that
    that's too bad

    i alternate CG decline and dips for my first tri exercise. dips would still be my first choice though.

    i'm heading to bed...have a good night mate
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