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Thread: My log

  1. #1

    Post Log of darkserman

    I'll post here stuff that's probably only interesting to me.
    Last edited by darkserman; 10-01-2014 at 11:07 PM.

  2. #2
    Current Routine:
    - [URL="http://www.jefit.com/routines/workout-routine-database.php?id=20379"]Jefit advanced routine[/URL]

    • 1 Oct 2014 (Wed)

      • [URL="http://www.jefit.com/my-jefit/my-logs/log/?dd=2014-10-01"]Shoulders and abs[/URL]

        • Exercise Name1RMLifting Logs
          Barbell Shoulder Press 32.66 Set 1 : 8.0x12
          Set 2 : 18.0x12
          Set 3 : 28.0x5
          Dumbbell Arnold Press 18.66 Set 1 : 10.0x12
          Set 2 : 14.0x6
          Set 3 : 16.0x5
          Barbell Shrug 108 Set 1 : 70.0x15
          Set 2 : 90.0x6
          Set 3 : 90.0x5
          Barbell Up Right Row 35.53 Set 1 : 10.0x12
          Set 2 : 16.0x15
          Set 3 : 26.0x11
          Dumbbell Lateral Raise 14 Set 1 : 6.0x12
          Set 2 : 8.0x15
          Set 3 : 10.0x12
          Dumbbell Front Raise 19.59 Set 1 : 10.0x12
          Set 2 : 12.0x15
          Set 3 : 14.0x12
          Knee Hip Raise On Parallel Bars N/A Set 1 : 0.0x60
          Set 2 : 0.0x50
          Set 3 : 0.0x60
          Leg Raise 100 Set 1 : 50 Lap/Rep
          Set 2 : 70 Lap/Rep
          Set 3 : 100 Lap/Rep
          Plank N/A Set 1 : 00:01:20
          Set 2 : 00:01:20
          Set 3 : 00:01:20
          Reverse Crunch 50 Set 1 : 50 Lap/Rep
          Plancha lateral N/A Set 1 : 00:01:15
          Elliptical Training N/A Calorie : 89.0 CAL
          Distance: 1.61 km
          Speed : --
          Lap/Rep : --
          Duration : 00:07:24
          Treadmill Running N/A Calorie : 81.0 CAL
          Distance: 1.7 km
          Speed : --
          Lap/Rep : --
          Duration : 00:12:00

      • Suplementation:

        • 2x Vitamin morning
        • 1x KreAlkalyn before
        • 1x KreAlkalyn after
        • 1x Protein after
        • 2x Vitamin nigth
        • 1x Protein nigth + BCAA + L-Glutamine



      - - - - - - - -
    • Day

      • Workout

        • Ex1
        • Ex2

      • Suplementation
        • ...
        • ...




      - - - - - - - -
    • Day

      • Workout

        • Ex1
        • Ex2

      • Suplementation
        • ...
        • ...





      - - - - - - - -



  3. #3
    • 2 Oct 2014

      • Biceps, Triceps and forearms


        • Exercise Name1RMLifting Logs
          Barbell Curl 27.2 Set 1 : 18.0x12
          Set 2 : 18.0x12
          Set 3 : 24.0x4
          Barbell Close Grip Bench Press 35 Set 1 : 20.0x12
          Set 2 : 20.0x12
          Set 3 : 25.0x12
          Barbell Behind The Back Wrist Curl 70 Set 1 : 30.0x15
          Set 2 : 40.0x12
          Set 3 : 50.0x12
          Cable Close Grip Curl 36 Set 1 : 20.0x12
          Set 2 : 25.0x12
          Set 3 : 30.0x6
          Barbell Lying Triceps Extension 21.33 Set 1 : 10.0x12
          Set 2 : 14.0x10
          Set 3 : 16.0x10
          Dumbbell Palms Down Wrist Curl Over A Bench 13.33 Set 1 : 6.0x15
          Set 2 : 8.0x14
          Set 3 : 10.0x10
          Dumbbell Alternate Bicep Curl 17.73 Set 1 : 12.0x12
          Set 2 : 14.0x8
          Set 3 : 16.0x3
          Cable Triceps Pushdown 30 Set 1 : 20.0x12
          Set 2 : 25.0x6
          Set 3 : 25.0x2
          Dumbbell Palms Up Wrist Curl Over A Bench 12.33 Set 1 : 6.0x15
          Set 2 : 8.0x15
          Set 3 : 10.0x7
          Dumbbell Concentration Curls 20.39 Set 1 : 14.0x12
          Set 2 : 16.0x8
          Set 3 : 18.0x4
          Crunches 200 Set 1 : 100 Lap/Rep
          Set 2 : 150 Lap/Rep
          Set 3 : 200 Lap/Rep
          Exercise Ball Crunch 100 Set 1 : 40 Lap/Rep
          Set 2 : 100 Lap/Rep
          Set 3 : 50 Lap/Rep

      • Suplementation
        • 2x Vitamin morning
        • 1x KreAlkalyn before
        • 1x Protein after + BCAA + L-Glutamine
        • 2x KreAlkalyn at nigth
        • 2x Vitamin at nigth
        • BCAA + L-Glutamine at nigth





      - - - - - - - -


    Last edited by darkserman; 10-02-2014 at 09:15 PM.

  4. #4

    thx for posting!

    thx for posting!

  5. #5
    Experienced Member BartekWIC's Avatar
    Join Date
    Oct 2014
    Posts
    46
    Good workouts Weights are in pounds? Or kilograms?

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