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  1. #1
    Registered User ChimarraoMate's Avatar
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    ChimarraoMate's Fitness Boot Camp Journal

    Hello everyone! Some of you may recognize my screen name as something you see in your supplements. Chimarrao Mate is a tea like leaf that is very commonly consumed in Southern Brazil; more so than coffee. My wife is Brazilian, so she introduced me to it years ago, and I have enjoyed drinking it since. More info on it's uses and benefits may be found here:

    http://en.wikipedia.org/wiki/Mate_(beverage)

    From Elementary School until I graduated from High School I was a runner. Specifically a Sprinter and a Hurdler. I was very thin, and stopped growing in the 9th Grade-- 6' 1.5" and 155 lbs. I hated being skinny, but I was incredibly strong; I could beat everyone on the football team in arm and leg wrestling.

    After high school, I just stopped working out and started eating a lot of fast/junk food. I actually liked gaining the weight. I lost touch with staying in shape; and after 20 years of sitting on the couch or in front of the computer, I started getting teased by my kids about how fat I was. My 4 year old baby girl did say she loved my soft jelly belly... I went in for a physical, and was told how unhealthy I was. I was 30% BF, 225 lbs, and my Cholesterol and Blood Pressure were in dangerously high risk categories.

    On November 16, 2009 I joined a friends Fitness Bootcamp -- 2Xtreme Boot Camp in Salt Lake City.

    http://www.2xtremebootcamp.com/

    I threw up every day the first week, and felt like I would lose a lung until the third week. I could not even do 10 pushups. It was on the last week of the Boot Camp, that I felt like I wanted to keep going when each session was finished. The rest is history: On January 1st, I started running 6 days a week in the A.M. and then lifted 3-4 times a week in the afternoon or evening, and try to do a Strength and Endurance class one time a week. I also started counting calories, and changed my diet. I feel strongly that a strong core is critical to your success in staying committed and in the game.

    My Goals right now for July are:
    1. 8% BF
    2. Begin training in MMA (as a white belt)

    Long Term Goals:
    1. Test the waters of being a 35+ Fitness Model
    2. Compete in the MMA Circuit
    3. Gain More muscle mass, so that I can maintain 205 lbs - 210 lbs at 10% bf

    Ok, now That I have Introduced myself I'll use this thread to begin posting my workouts and diet details.
    Last edited by ChimarraoMate; 07-04-2010 at 02:42 PM.
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  2. #2
    Registered User ChimarraoMate's Avatar
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    My Progress Pictures

    BEFORE

    November 2009:


    AFTER

    June 2010:


    My Progress Pictures can be seen in this Gallery:

    http://bodyspace.bodybuilding.com/ph.../ChimarraoMate
    Last edited by ChimarraoMate; 07-04-2010 at 02:37 PM.
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  3. #3
    Old Man Yelling at Cloud -=FLEX=-'s Avatar
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    Welcome to the journals and good luck on your goals.

    Great progress so far!

    -=FLEX=-
    Insta: flexjs

    Perseverance, Inc.

    Spring Supremacy 2018 - 620/345/615 @ 50 yrs old

    RIP Gene Rychlak
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  4. #4
    Registered User ChimarraoMate's Avatar
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    Workout Week for July 27, 2010:

    Chest Back 4x Superset (4:0:2 Tempo)

    Incline Dumbbell Press:
    Set 1: 5 X 85(x2) lb
    Set 2: 5 X 85(x2) lb
    Set 3: 5 X 85(x2) lb
    Set 4: 4 X 85(x2) lb
    Set 5: 3 X 85(x2) lb

    Wide Grip Pull Ups:
    Set 1: 5
    Set 2: 5
    Set 3: 5
    Set 4: 5
    Set 5: 5

    Decline Dumbbell Press:
    Set 1: 5 X 85(x2) lb
    Set 2: 5 X 85(x2) lb
    Set 3: 5 X 85(x2) lb
    Set 4: 4 X 85(x2) lb
    Set 5: 3 X 85(x2) lb

    Shoulder width Chin Ups (Palms facing me):
    Set 1: 12
    Set 2: 10
    Set 3: 8
    Set 4: 6
    Set 5: 4

    Chest Back Isolation 2x Superset (3:0:2 Tempo)

    Bent over Rows w/Easy-bar
    Set 1: 12 x 155 lb
    Set 2: 12 x 155 lb
    Set 3: 12 x 155 lb
    Note: I went a little light because of my lower back. I use 85 lb dumbbells when I do single arm rows every other chest/back split.

    Flat Bench Flys:
    Set 1: 12 x 40(x2) lb
    Set 2: 12 x 40(x2) lb
    Set 3: 12 x 40(x2) lb

    Legs 3x Superset (4:0:2 Tempo)

    Bar Squats (Full Squat past parallel):
    Set 1: 10 x 185 lb
    Set 2: 10 x 185 lb
    Set 3: 10 x 185 lb
    Set 4: 8 x 185 lb
    Set 5: 6 x 185 lb

    Gluteus and Hamstring Raises on Roman Chair:
    Set 1: 10 leverage 0 inches above the knee
    Set 2: 10 leverage 0 inches above the knee
    Set 3: 10 leverage 0 inches above the knee
    Set 4: 10 leverage 0 inches above the knee
    Set 5: 10 leverage 0 inches above the knee

    Sit Ups on Roman Chair (focus on hip flexors and quads):
    Set 1: 10 w/ 45 lb plate on chest
    Set 2: 10 w/ 45 lb plate on chest
    Set 3: 10 w/ 45 lb plate on chest
    Set 4: 10 w/ 45 lb plate on chest
    Set 5: 10 w/ 45 lb plate on chest

    Abs and Calves Superset (3:0:2 Tempo)

    Abs Crunch Machine:
    Set 1: 20 x level 18
    Set 2: 18 x level 18
    Set 3: 15 x level 18
    Note: Level 18 is a weight setting. It is a lot of weight, but I have no idea how much.

    Sitting Calves Raises:
    Set 1: 20 X 90 lb
    Set 2: 20 X 90 lb
    Set 3: 20 x 90 lb

    Arm and Shoulder 2x Superset (4:0:2 Tempo)

    Incline Bench Hammer Curls:
    Set 1: 10 X 35(x2) lb
    Set 2: 10 X 35(x2) lb
    Set 3: 10 X 35(x2) lb
    Set 4: 10 X 35(x2) lb
    Set 5: 8 X 35(x2) lb
    Set 6: 7 X 35(x2) lb
    Set 7: 7 X 35(x2) lb
    Set 8: 8 X 35(x2) lb
    Set 9: 7 X 35(x2) lb
    Set 10: 6 X 35(x2) lb

    Parallel Bar Dips:
    Set 1: 3 X 90 lb dumbbell between the legs
    Set 2: 5 X 85 lb dumbbell between the legs
    Set 3: 5 X 85 lb dumbbell between the legs
    Set 4: 5 X 85 lb dumbbell between the legs
    Set 5: 5 X 85 lb dumbbell between the legs
    Set 6: 4 X 85 lb dumbbell between the legs
    Set 7: 3 X 85 lb dumbbell between the legs
    Set 8: 4 X 85 lb dumbbell between the legs
    Set 9: 4 X 85 lb dumbbell between the legs
    Set 10: 3 X 85 lb dumbbell between the legs

    Shoulder Isolation Superset (x:0:2 Tempo)

    Seated Bent Over Lat Raises
    Set 1: 12 X 20(x2) lbs
    Set 2: 12 X 20(x2) lbs
    Set 3: 10 X 20(x2) lbs

    Seated Lat Raises
    Set 1: 12 X 20(x2) lbs
    Set 2: 12 X 20(x2) lbs
    Set 3: 10 X 20(x2) lbs

    Bent Over Lat Raises

    For running and Cardio, I started using a new iPhone tracker called RunKeeper. My cardio can be seen at this link in detail:

    http://runkeeper.com/user/ChimarraoMate
    Last edited by ChimarraoMate; 07-04-2010 at 02:39 PM.
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  5. #5
    Registered User ChimarraoMate's Avatar
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    Originally Posted by -=FLEX=- View Post
    Welcome to the journals and good luck on your goals.

    Great progress so far!

    -=FLEX=-
    Thanx Flex!
    Qualify as a Bar-barian by Fall 2011.
    Physical requirements include:
    1. 5 Muscle Ups
    2. 45 Dips
    3. 25 Pull-ups
    4. 55 Push Ups
    5. and 5 Muscle Ups, within 6 mins.
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  6. #6
    Registered User ChimarraoMate's Avatar
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    Today is Monday July 5, 2010 and I just completed my first road bike ride in two years. I enjoyed it so much I do not think I'll be able to ride the stationary GYM bike anymore... Oh well, I hope winter does not bring disappointment because of this.

    The trail is a great trail that follows the Jordan River in Salt Lake City. It is a paved 20 mile trail end to end, and has some 1-2 mile mountain bike side shoot trails here and there.

    The heart rate monitor claims I burned 1579 calories at 30% Fat. I kept my heart around 163 bpm for the 1 1/2 hours that I rode. A few stops for street crossings and a break at the end of the trail took my HR average down to 153 bpm.

    This link will give you a GPS tracked map of my ride and other details if your interested:

    http://runkeeper.com/user/ChimarraoM...ivity/12335652

    I use RunKeeper on the iPhone to track my cardio.

    This afternoon is Chest and Back. To be continued....
    Qualify as a Bar-barian by Fall 2011.
    Physical requirements include:
    1. 5 Muscle Ups
    2. 45 Dips
    3. 25 Pull-ups
    4. 55 Push Ups
    5. and 5 Muscle Ups, within 6 mins.
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  7. #7
    Registered User ChimarraoMate's Avatar
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    Well, before I go workout, I think I'll take a little nap. You know, when I was not working out and fat, the naps made me feel guilty and lazy; now they just feel great and deserved!
    Qualify as a Bar-barian by Fall 2011.
    Physical requirements include:
    1. 5 Muscle Ups
    2. 45 Dips
    3. 25 Pull-ups
    4. 55 Push Ups
    5. and 5 Muscle Ups, within 6 mins.
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  8. #8
    Registered User ChimarraoMate's Avatar
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    Workout felt AWSOME! I am bracketing the weight now for the Advance GVT program gains. Last week I did 85 lb. dumbbells for 10 sets of 4 reps. Today I dropped to 80 lb. dumbbells for my chest workout at 10 Sets of 6 reps. I also added a FST-7 bench press set at the end. I am 2 weeks in this split, so I am excited to see where the remaining 4 2/3 weeks will take me.

    I am using the Workout Tracker on this site, so I track the details here:

    http://workout.bodybuilding.com/ChimarraoMate/


    I have also been working with my two teenage boys this summer while they are visiting. My youngest (16 year old) is making huge gains fast. He is strong and motivated. He got an ego boost today when a guy stopped to compliment him on his chin-ups. His form and volume is better than most. He almost pulled off a complete set of 10 sets of 10 reps with a 6 second 402 tempo. He failed at 8 on his last two sets.
    Qualify as a Bar-barian by Fall 2011.
    Physical requirements include:
    1. 5 Muscle Ups
    2. 45 Dips
    3. 25 Pull-ups
    4. 55 Push Ups
    5. and 5 Muscle Ups, within 6 mins.
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  9. #9
    Registered User ChimarraoMate's Avatar
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    Rode my mountain bike to work today. Each way was 18 miles. What a great ride! I loved the trail I took nee a river and through the wetlands that span the city. 10 miles Of the ride is on the trail. I think I will do this every day until weather does not permit.

    GPS Details for my ride home are here:

    http://runkeeper.com/user/ChimarraoM...ivity/12407602
    Qualify as a Bar-barian by Fall 2011.
    Physical requirements include:
    1. 5 Muscle Ups
    2. 45 Dips
    3. 25 Pull-ups
    4. 55 Push Ups
    5. and 5 Muscle Ups, within 6 mins.
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  10. #10
    Registered User ChimarraoMate's Avatar
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    So far this week, I have put in 132.4 miles on my mountain bike. That is about 3 hours a day of riding. I really love these rides. My effort has been huge, and my legs are volumizing and getting stronger. Glutes, Hams, and calves are rock hard. My progress in this can be seen by clicking on the RunnKeeper.com link in one of my previous posts.

    I also updated my workout tracker. I did not get to the gym on wends day like I wanted, so I have to do a make up day tomorrow. With all of this bike riding during the week, I may move leg and abs day to Saturdays so that I can get fully recovered before I jump on the bike again monday. Pretty much, every bike day is a leg and abs day, as I am seeing a lot more progress riding than I ever saw in the gym. THese rides are also making my lumbars much stronger. I did not expect that.

    Chest and Back day will still be on Monday, and Arms and Shoulders on Fridays. Since I use very large muscle group exercises on these days, there is a lot of cross over in the two workouts, so I will likely hit all the major muscles twice a week with my current workouts.

    I would like to do a workout on Wendsday, just not Legs, or I will not be able to ride my bike that or the next day. Maybe some isolation work to start focusing on specific muscles I want to see grow or tone.
    Qualify as a Bar-barian by Fall 2011.
    Physical requirements include:
    1. 5 Muscle Ups
    2. 45 Dips
    3. 25 Pull-ups
    4. 55 Push Ups
    5. and 5 Muscle Ups, within 6 mins.
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  11. #11
    Time to Work litljay's Avatar
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    Great progress. You look pretty lean now, how far away from that 8% BF goal do you think you are?
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  12. #12
    Registered User ChimarraoMate's Avatar
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    Originally Posted by litljay View Post
    Great progress. You look pretty lean now, how far away from that 8% BF goal do you think you are?
    Thanks for the compliment. I think I am 11% BF.
    Qualify as a Bar-barian by Fall 2011.
    Physical requirements include:
    1. 5 Muscle Ups
    2. 45 Dips
    3. 25 Pull-ups
    4. 55 Push Ups
    5. and 5 Muscle Ups, within 6 mins.
    Reply With Quote

  13. #13
    Registered User ChimarraoMate's Avatar
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    Today was Chest and Back day.

    Had a strong day today at first, then my left elbow started really hurting. So I stopped the dumbbell press with pull-up super sets. It was the wide grip Pull-ups that caused it to start hurting. I do not think I injured it, but I think I need to move to wide grip cable pulldowns on the next chest/back day and use a weight I can get 4 sets of 10 out of. Hopefully that will strengthen that tendon a little. On Wed I'll also do some short range high weight partial pull-ups to strengthen that tendon. I'll add a large dumbbell between my legs to get to 150% of my one rep max.

    The one arm rows made the elbow feel better. Probably the stretch of the tendon at the extension helped.
    Qualify as a Bar-barian by Fall 2011.
    Physical requirements include:
    1. 5 Muscle Ups
    2. 45 Dips
    3. 25 Pull-ups
    4. 55 Push Ups
    5. and 5 Muscle Ups, within 6 mins.
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  14. #14
    Registered User ChimarraoMate's Avatar
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    Arm day today was Great! Not sure where my motivation came from, but felt very strong.

    This data is tab delimited with the following fields:
    Date / Time / Workout / Exercise / Weight or Cardio 4 / Reps / Cardio 1 / Cardio 2 / Cardio 3 / Note / weight2 / reps2 / weight3 / reps3 / type

    Jul 23, 2010 6:29:06 PM None Lateral Raises 55 10 0 0 0 0 0 0 0
    Jul 23, 2010 6:29:11 PM None Lateral Raises 55 8 0 0 0 0 0 0 0
    Jul 23, 2010 6:29:12 PM None Lateral Raises 55 8 0 0 0 0 0 0 0
    Jul 23, 2010 6:21:25 PM None Pushdowns 70 10 0 0 0 0 0 0 0
    Jul 23, 2010 6:21:27 PM None Pushdowns 70 10 0 0 0 0 0 0 0
    Jul 23, 2010 6:21:28 PM None Pushdowns 70 10 0 0 0 0 0 0 0
    Jul 23, 2010 6:21:29 PM None Pushdowns 70 10 0 0 0 0 0 0 0
    Jul 23, 2010 6:21:31 PM None Pushdowns 70 10 0 0 0 0 0 0 0
    Jul 23, 2010 6:21:32 PM None Pushdowns 70 10 0 0 0 0 0 0 0
    Jul 23, 2010 6:21:34 PM None Pushdowns 70 10 0 0 0 0 0 0 0
    Jul 23, 2010 6:06:11 PM Arms GVT Arm Superset 100 4 0 0 0 PR 282 4 0 0
    Jul 23, 2010 6:06:34 PM Arms GVT Arm Superset 100 4 0 0 0 PR 282 4 0 0
    Jul 23, 2010 6:06:37 PM Arms GVT Arm Superset 100 4 0 0 0 PR 282 4 0 0
    Jul 23, 2010 6:06:39 PM Arms GVT Arm Superset 100 3 0 0 0 282 4 0 0
    Jul 23, 2010 6:06:51 PM Arms GVT Arm Superset 100 3 0 0 0 282 3 0 0
    Jul 23, 2010 6:07:10 PM Arms GVT Arm Superset 100 3 0 0 0 282 3 0 0
    Jul 23, 2010 6:07:19 PM Arms GVT Arm Superset 100 2 0 0 0 282 2 0 0
    Jul 23, 2010 6:07:27 PM Arms GVT Arm Superset 100 2 0 0 0 282 2 0 0
    Jul 23, 2010 6:07:32 PM Arms GVT Arm Superset 100 0 0 0 0 282 2 0 0
    Jul 23, 2010 6:07:34 PM Arms GVT Arm Superset 100 3 0 0 0 282 2 0 0
    Jul 23, 2010 6:30:35 PM None Bent Over Lat Raises 55 8 0 0 0 0 0 0 0
    Jul 23, 2010 6:30:37 PM None Bent Over Lat Raises 55 8 0 0 0 0 0 0 0
    Jul 23, 2010 6:30:40 PM None Bent Over Lat Raises 55 7 0 0 0 0 0 0 0


    Sent from my iPhone

    NOTE: GVT Arm Superset is Incline Bench Dumbbell Hammer Curls (total weight) with Dips (Body Weight + Added Weight)
    Last edited by ChimarraoMate; 07-25-2010 at 08:55 PM.
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  15. #15
    Registered User ChimarraoMate's Avatar
    Join Date: Feb 2010
    Age: 52
    Posts: 405
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    ChimarraoMate is offline

    Good Leg Day

    I did a reset on legs a few weeks ago. Now I am making full range of motion corrections, so hopefully I'll start seeing the gains in squats and leg press that I have seen every where else. I want to see if I can beat the odds and have my cake and eat it too with size, strength, and endurance for long bike rides.

    Yesterday was my scheduled leg day, but wife said no workout because it was a State Holliday. I am glad I made it up today because I was feeling guilty for missing it.

    This data is tab delimited with the following fields:
    Date / Time / Workout / Exercise / Weight or Cardio 4 / Reps / Cardio 1 / Cardio 2 / Cardio 3 / Note / weight2 / reps2 / weight3 / reps3 / type

    Jul 25, 2010 7:34:26 PM Legs & Core Squat 225 5 0 0 0 0 0 0 0
    Jul 25, 2010 7:34:41 PM Legs & Core Squat 245 4 0 0 0 0 0 0 0
    Jul 25, 2010 7:34:49 PM Legs & Core Squat 245 3 0 0 0 0 0 0 0
    Jul 25, 2010 7:34:59 PM Legs & Core Squat 235 3 0 0 0 0 0 0 0
    Jul 25, 2010 7:35:02 PM Legs & Core Squat 235 2 0 0 0 0 0 0 0
    Jul 25, 2010 7:42:22 PM Legs & Core Leg Extension 230 4 0 0 0 0 0 0 0
    Jul 25, 2010 7:43:35 PM Legs & Core Leg Extension 240 4 0 0 0 0 0 0 0
    Jul 25, 2010 7:46:36 PM Legs & Core Leg Extension 240 4 0 0 0 0 0 0 0
    Jul 25, 2010 7:54:57 PM Legs & Core Leg Extension 240 4 0 0 0 0 0 0 0
    Jul 25, 2010 7:54:59 PM Legs & Core Leg Extension 240 4 0 0 0 0 0 0 0
    Jul 25, 2010 8:21:42 PM Legs & Core Leg Extension 150 10 0 0 0 Start FST 0 0 0 0
    Jul 25, 2010 8:21:55 PM Legs & Core Leg Extension 150 10 0 0 0 0 0 0 0
    Jul 25, 2010 8:21:56 PM Legs & Core Leg Extension 150 10 0 0 0 0 0 0 0
    Jul 25, 2010 8:21:57 PM Legs & Core Leg Extension 150 10 0 0 0 0 0 0 0
    Jul 25, 2010 8:21:57 PM Legs & Core Leg Extension 150 10 0 0 0 0 0 0 0
    Jul 25, 2010 8:21:58 PM Legs & Core Leg Extension 150 10 0 0 0 0 0 0 0
    Jul 25, 2010 8:21:59 PM Legs & Core Leg Extension 150 10 0 0 0 End FST 0 0 0 0
    Jul 25, 2010 7:42:11 PM Legs & Core Leg Press 430 4 0 0 0 0 0 0 0
    Jul 25, 2010 7:42:13 PM Legs & Core Leg Press 430 4 0 0 0 0 0 0 0
    Jul 25, 2010 7:46:42 PM Legs & Core Leg Press 430 4 0 0 0 0 0 0 0
    Jul 25, 2010 7:54:52 PM Legs & Core Leg Press 430 4 0 0 0 0 0 0 0
    Jul 25, 2010 7:54:53 PM Legs & Core Leg Press 430 4 0 0 0 0 0 0 0
    Jul 25, 2010 7:35:32 PM Legs & Core Leg Curl 170 4 0 0 0 0 0 0 0
    Jul 25, 2010 7:35:40 PM Legs & Core Leg Curl 160 4 0 0 0 0 0 0 0
    Jul 25, 2010 7:35:42 PM Legs & Core Leg Curl 160 4 0 0 0 0 0 0 0
    Jul 25, 2010 7:35:46 PM Legs & Core Leg Curl 160 3 0 0 0 0 0 0 0
    Jul 25, 2010 7:35:48 PM Legs & Core Leg Curl 160 3 0 0 0 0 0 0 0
    Jul 25, 2010 7:58:20 PM Legs & Core Weighted Ab Machine 160 8 0 0 0 0 0 0 0
    Jul 25, 2010 8:11:25 PM Legs & Core Weighted Ab Machine 150 12 0 0 0 0 0 0 0
    Jul 25, 2010 8:11:26 PM Legs & Core Weighted Ab Machine 150 12 0 0 0 0 0 0 0
    Jul 25, 2010 8:13:12 PM Legs & Core Seated Calves Raises 135 15 0 0 0 0 0 0 0
    Jul 25, 2010 8:13:13 PM Legs & Core Seated Calves Raises 135 15 0 0 0 0 0 0 0
    Jul 25, 2010 8:13:14 PM Legs & Core Seated Calves Raises 135 15 0 0 0 0 0 0 0
    Qualify as a Bar-barian by Fall 2011.
    Physical requirements include:
    1. 5 Muscle Ups
    2. 45 Dips
    3. 25 Pull-ups
    4. 55 Push Ups
    5. and 5 Muscle Ups, within 6 mins.
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  16. #16
    Registered User ChimarraoMate's Avatar
    Join Date: Feb 2010
    Age: 52
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    ChimarraoMate is offline
    BTW: I have stopped using the Workout Tracker on this site. It is too much of a pain.... Instead, I am using Gym Buddy on my iPhone. That is the reason for the delimited data; I can email the results to myself. I really like that application. It is much easier than a pen and paper. Plus I really like using the workout timer. It helps me get a lot of work done and push myself.
    Qualify as a Bar-barian by Fall 2011.
    Physical requirements include:
    1. 5 Muscle Ups
    2. 45 Dips
    3. 25 Pull-ups
    4. 55 Push Ups
    5. and 5 Muscle Ups, within 6 mins.
    Reply With Quote

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