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-   -   Blackbelt's workout log & goals progress for 2018 (http://www.transformetrics.com/forum/showthread.php?t=17501)

blackbelt 03-05-2018 05:11 AM

Monday, March 5, 2018

3" Strength Bounce-PC

10 - Atlas Sit Ups-P.C.
10 - Atlas 1/2 Sit Ups-P.C.
10 - 1/2 Atlas Leg Raise (75% Back)-P.C.

20 lbs Steelbell
20 - 360 @ “normal"/fast pace

10 - Military Push-ups (1 rep inh/1 rep exh)-P.C.
10 - Table Bend/Squat-FMT (1 rep inh/1 rep exh)-P.C.

3 - Full Body ISO-FMT

5 - Hurdlers Stretch @ 5 ct-HKD

11:40

blackbelt 03-06-2018 07:05 AM

Tuesday, March 6, 2018

3" Strength Bounce-PC

10 - Atlas Sit Ups-P.C.
10 - Atlas 1/2 Sit Ups-P.C.
10 - 1/2 Atlas Leg Raise (75% Back)-P.C.

20 lbs Steelbell
20 - 360 @ “normal"/fast pace

10 - Military Push-ups (1 rep inh/1 rep exh)-P.C.
10 - Table Bend/Squat-FMT (1 rep inh/1 rep exh)-P.C.

3 - Full Body ISO-FMT

5 - Hurdlers Stretch @ 5 ct-HKD

10:24

blackbelt 03-07-2018 04:58 AM

Wednesday, March 7, 2018

3" Strength Bounce-PC

10 - Atlas Sit Ups-P.C.
10 - Atlas 1/2 Sit Ups-P.C.
10 - 1/2 Atlas Leg Raise (75% Back)-P.C.

20 lbs Steelbell
20 - 360 @ “normal"/fast pace

20 - Military Push-ups (1 rep inh/1 rep exh)-P.C.
20 - Table Bend/Squat-FMT (1 rep inh/1 rep exh)-P.C.

3 - Full Body ISO-FMT

5 - Hurdlers Stretch @ 5 ct-HKD

12:01

blackbelt 03-08-2018 05:28 AM

Thursday, March 8, 2018

3" Strength Bounce-PC

10 - Atlas Sit Ups-P.C.
10 - Atlas 1/2 Sit Ups-P.C.
10 - 1/2 Atlas Leg Raise (75% Back)-P.C.

20 lbs Steelbell
20 - 360 @ “normal"/fast pace

20 - Military Push-ups (1 rep inh/1 rep exh)-P.C.
20 - Table Bend/Squat-FMT (1 rep inh/1 rep exh)-P.C.

3 - Full Body ISO-FMT

5 - Hurdlers Stretch @ 5 ct-HKD


20 - Front Stretch Kicks-HKD
20 - Side Stretch Kicks-HKD

12:57

blackbelt 03-09-2018 05:05 AM

Friday, March 9, 2018

No workout today. It’s payday, and I had to send an email regarding the new job.

blackbelt 03-12-2018 06:35 AM

Monday, March 12, 2018

3" Strength Bounce-PC

10 - Atlas Sit Ups-P.C.
10 - Atlas 1/2 Sit Ups-P.C.
10 - 1/2 Atlas Leg Raise (75% Back)-P.C.

20 lbs Steelbell
20 - 360 @ “normal"/fast pace

20 - Knuckle Push-ups (1 rep inh/1 rep exh)-P.C.
20 - Table Bend/Squat-FMT (1 rep inh/1 rep exh)-P.C.

5 - Hurdlers Stretch @ 5 ct-HKD

20 - Front Stretch Kicks-HKD
20 - Side Stretch Kicks-HKD

10 - Torso Circles-P.C.

13:42

blackbelt 03-13-2018 06:42 AM

Tuesday, March 13, 2018

3" Strength Bounce-PC

10 - Atlas Sit Ups-P.C.
10 - Atlas 1/2 Sit Ups-P.C.
10 - 1/2 Atlas Leg Raise (75% Back)-P.C.

20 lbs Steelbell
20 - 360 @ “normal"/fast pace

20 - Knuckle Push-ups (2 rep inh/2 rep exh)-P.C.
20 - Table Bend/Squat-FMT (1 rep inh/1 rep exh)-P.C.

5 - Hurdlers Stretch @ 5 ct-HKD

20 - Front Stretch Kicks-HKD
20 - Side Stretch Kicks-HKD

3 - Full Body ISO-FMT

14:24

blackbelt 03-14-2018 04:10 AM

Wednesday, March 14, 2018

Working on my back again.

10 - Atlas Sit Ups-P.C.
10 - Atlas 1/2 Sit Ups-P.C.
10 - 1/2 Atlas Leg Raise (75% Back)-P.C.

5 - Mod Hurdler's Stretch @ 5 ct
5 - Lieing Hamstring Stretch @ 5 ct
5 - Knee to Chest Single Stretch @ 5 ct
5 - Knee to Chest Double Stretch @ 5 ct
5 - CAT Stretches @ 5 ct

7:56

blackbelt 03-15-2018 04:07 AM

Thursday, March 15, 2018

Working on my back again.

10 - Atlas Sit Ups-P.C.
10 - Atlas 1/2 Sit Ups-P.C.
10 - 1/2 Atlas Leg Raise (75% Back)-P.C.

5 - Mod Hurdler's Stretch @ 5 ct
5 - CAT Stretches @ 5 ct

5:00

blackbelt 03-19-2018 04:11 AM

Monday, March 19, 2018

No workout today. It was a busy weekend. I hope to get to bed earlier tonight.

blackbelt 03-20-2018 06:15 AM

Tuesday, March 20, 2018

Synergetics Rainbows/DSR's:

5 - Chest High Push
5 - Chest High Pull
5 - Low Push
5 - Low Pull
5 - Overhead Push
5 - Overhead Pull
5 - Behind Back Push
5 - Behind Back Pull
5 - Rooster

10 - Chest-DSR
10 - Cross Body Row-DSR
10 - Triceps-DSR
10 - Bicep-DSR
5 - Rotator Cuff Twist-DSR

10 - Table Bend/Squat-FMT (1 rep inh/1 rep exh)-P.C.

blackbelt 03-21-2018 04:17 AM

Wednesday, March 21, 2018

No workout today. I think the frustration of trying to get things figured out at the new job is more or less draining me. I DEFINITELY need to make more of a point of getting some exercise in during the work day.

blackbelt 03-22-2018 04:10 AM

Thursday, March 22, 2018

3" Strength Bounce-PC

10 - Full Range Pectoral Contraction (inhal=1 rep/exh= 1 rep)-FMT
10 - Shoulder Roll (inhal=1 rep/exh= 1 rep)-FMT
10 - Wrist Twist (inhal=1 rep/exh= 1 rep)-FMT
10 - High Reach (inhal=1 rep/exh= 1 rep)-FMT
10 - One Arm Chin (inhal=1 rep/exh= 1 rep)-FMT
10 - C.A.T. (2 reps-inh/2 reps exh)-FMT

7:48

blackbelt 03-23-2018 04:16 AM

Friday, March 23, 2018

3" Strength Bounce-PC

5 - Full Range Pectoral Contraction (1 full breathe=1 rep)-FMT
5 - Shoulder Roll (1 full breathe=1 rep)-FMT
5 - Wrist Twist (1 full breathe=1 rep)-FMT
5 - High Reach (1 full breathe=1 rep)-FMT
5 - One Arm Chin (1 full breathe=1 rep)-FMT

20 - Windmills-PC
10 - Torso Circles-PC
10 - Side Bends-PC

8:16

blackbelt 03-27-2018 06:21 AM

Tuesday, March 27, 2018

5 - Full Range Pectoral Contraction (1 full breathe=1 rep)-FMT
5 - Shoulder Roll (1 full breathe=1 rep)-FMT
5 - Wrist Twist (1 full breathe=1 rep)-FMT
5 - High Reach (1 full breathe=1 rep)-FMT
5 - One Arm Chin (1 full breathe=1 rep)-FMT
5 - C.A.T. (1 full breathe=1 rep)-FMT

blackbelt 03-28-2018 04:52 AM

Wednesday, March 28, 2018

5 - Full Range Pectoral Contraction (1 full breathe=1 rep)-FMT
5 - Shoulder Roll (1 full breathe=1 rep)-FMT
5 - Wrist Twist (1 full breathe=1 rep)-FMT
5 - High Reach (1 full breathe=1 rep)-FMT
5 - One Arm Chin (1 full breathe=1 rep)-FMT
5 - C.A.T. (1 full breathe=1 rep)-FMT

blackbelt 03-29-2018 06:48 AM

Thursday, March 29, 2018

5 - Full Range Pectoral Contraction (1 full breathe=1 rep)-FMT
5 - Shoulder Roll (1 full breathe=1 rep)-FMT
5 - Wrist Twist (1 full breathe=1 rep)-FMT
5 - High Reach (1 full breathe=1 rep)-FMT
5 - One Arm Chin (1 full breathe=1 rep)-FMT
5 - C.A.T. (1 full breathe=1 rep)-FMT

blackbelt 04-03-2018 06:26 AM

Tuesday, April 3, 2018

3" Strength Bounce-PC

10 - Atlas Sit Ups-P.C.
10 - Atlas 1/2 Sit Ups-P.C.
10 - 1/2 Atlas Leg Raise (75% Back)-P.C.

10 - Atlas I Push Up-P.C.
10 - Atlas Balance Squat-P.C.

20 - Front Stretch Kick-HKD
20 - Side Stretch Kick-HKD

blackbelt 04-04-2018 06:28 AM

Wednesday, April 4, 2018

3" Strength Bounce-PC

10 - Atlas Sit Ups-P.C.
10 - Atlas 1/2 Sit Ups-P.C.
10 - 1/2 Atlas Leg Raise (75% Back)-P.C.

10 - Atlas I Push Up-P.C.
10 - Atlas Balance Squat-P.C.

20 lbs Steelbell
20 - 360 @ “normal"/fast pace

20 - Front Stretch Kick-HKD
20 - Side Stretch Kick-HKD

blackbelt 04-10-2018 06:45 AM

Tueaday, April 10, 2018

No workout today. Even after a decent night sleep, I'm still a bit on the tired side. I'm sure it's largely due to my preparing reports for my first financials review meeting at the new job. Hopefully, more things will come together early and quickly today.

blackbelt 04-11-2018 04:12 AM

Wednesday, April 11, 2018

10/20 - Full Range Pectoral Contraction (tension in only one direction)-FMT
10/20 - Shoulder Roll (tension in only one direction)-FMT
10/20 - Wrist Twist (tension in only one direction)-FMT
10/20 - High Reach (tension in only one direction)-FMT
10/20 - One Arm Chin (tension in only one direction)-FMT
10/20 - Tricep DVR (tension in only one direction)-FMT
10/20 - Bicep DVR (tension in only one direction)-FMT
10/ - Wrist Flex DVR (tension in only one direction)-FMT
10 - C.A.T. (tension in only one direction)-FMT

Standing toe touched 5 @ 10 CT-HKD
20 - Knee ups-HKD

I'm feeling much better today. A work day of progress will do that :)

blackbelt 04-12-2018 06:24 AM

Thursday, April, 12, 2018

10 - Bulk Elk Flex I (Chest)-FMT
1 - Chest IPF-FMT
10 - Shoulder Press-FMT
10 - Cross Body Row-FMT
1 - Row IPF-FMT
10 - Lion Flex I (Tricep)-FMT
1 - Tricep IPF-FMT
10 - Gorilla Flex IV (Bicep)-FMT
1 - Bicep IPF-FMT
10 - Forearms DSR-FMT
1 - Forearm IPF-FMT

3 - Standing Toe Touches @ 10 ct-HKD
40 - Knee Ups-HKD

blackbelt 04-13-2018 04:23 AM

Friday, April, 13, 2018

Synergetics Rainbows/DSR's:

5 - Chest High Push
5 - Chest High Pull
5 - Low Push
5 - Low Pull
5 - Overhead Push
5 - Overhead Pull
5 - Behind Back Push
5 - Behind Back Pull

10 - Bulk Elk Flex I (Chest)-FMT
1 - Chest CIC-FMT
10 - Shoulder Press-FMT
10 - Cross Body Row-FMT
1 - Row IPF-FMT
10 - Lion Flex I (Tricep)-FMT
1 - Tricep IPF-FMT
10 - Gorilla Flex IV (Bicep)-FMT
1 - Bicep IPF-FMT
10 - Forearms DSR-FMT
1 - Forearm IPF-FMT
5 - Rotator Cuff-FMT
1 - Rotator Cuff-CIC

3 - Standing Toe Touches @ 10 ct-HKD
40 - Knee Ups-HKD

blackbelt 04-16-2018 06:25 AM

Monday, April, 16, 2018

Synergetics Rainbows/DSR's:

5 - Chest High Push
5 - Chest High Pull
5 - Low Push
5 - Low Pull
5 - Overhead Push
5 - Overhead Pull
5 - Behind Back Push
5 - Behind Back Pull

10 - Bulk Elk Flex I (Chest)-FMT
1 - Chest CIC-FMT
10 - Shoulder Press-FMT
10 - Cross Body Row-FMT
1 - Row IPF-FMT
10 - Lion Flex I (Tricep)-FMT
1 - Tricep IPF-FMT
10 - Gorilla Flex IV (Bicep)-FMT
1 - Bicep IPF-FMT
10 - Forearms DSR-FMT
1 - Forearm IPF-FMT
5 - Rotator Cuff-FMT
1 - Rotator Cuff-CIC

3 - Standing Toe Touches @ 10 ct-HKD
20 - Front Stretch Kicks-HKD

blackbelt 04-17-2018 04:12 AM

Tuesday, April, 17, 2018

Synergetics Rainbows/DSR's:

5 - Chest High Push
5 - Chest High Pull
5 - Low Push
5 - Low Pull
5 - Overhead Push
5 - Overhead Pull
5 - Behind Back Push
5 - Behind Back Pull

10 - Bulk Elk Flex I (Chest)-FMT
1 - Chest CIC-FMT
10 - Shoulder Press-FMT
10 - Cross Body Row-FMT
1 - Row IPF-FMT
10 - Lion Flex I (Tricep)-FMT
1 - Tricep IPF-FMT
10 - Gorilla Flex IV (Bicep)-FMT
1 - Bicep IPF-FMT
10 - Forearms DSR-FMT
1 - Forearm IPF-FMT
5 - Rotator Cuff-FMT
1 - Rotator Cuff-CIC

3 - Standing Toe Touches @ 10 ct-HKD
20 - Front Stretch Kicks-HKD

blackbelt 04-18-2018 06:53 AM

Wednesday, April, 18, 2018

Synergetics Rainbows/DSR's:

5 - Chest High Push
5 - Chest High Pull
5 - Low Push
5 - Low Pull
5 - Overhead Push
5 - Overhead Pull
5 - Behind Back Push
5 - Behind Back Pull

10 - Bulk Elk Flex I (Chest)-FMT
1 - Chest CIC-FMT
10 - Shoulder-FMT
10 - Cross Body Row-FMT
1 - Row IPF-FMT
10 - Lion Flex I (Tricep)-FMT
1 - Tricep IPF-FMT
10 - Gorilla Flex IV (Bicep)-FMT
1 - Bicep IPF-FMT
10 - Forearms DSR-FMT
1 - Forearm IPF-FMT
5 - Rotator Cuff-FMT
1 - Rotator Cuff-CIC

3 - Standing Toe Touches @ 10 ct-HKD
20 - Front Stretch Kicks-HKD

blackbelt 04-19-2018 04:13 AM

Thursday, April, 19, 2018

Synergetics Rainbows/DSR's:

5 - Chest High Push
5 - Chest High Pull
5 - Low Push
5 - Low Pull
5 - Overhead Push
5 - Overhead Pull
5 - Behind Back Push
5 - Behind Back Pull

10 - Bulk Elk Flex I (Chest)-FMT
1 - Chest CIC-FMT
10 - Shoulder Press-FMT
1 - Shoulder Press CIC-FMT
10 - Cross Body Row-FMT
1 - Row IPF-FMT
10 - Lion Flex I (Tricep)-FMT
1 - Tricep IPF-FMT
10 - Gorilla Flex IV (Bicep)-FMT
1 - Bicep IPF-FMT
10 - Forearms DSR-FMT
1 - Forearm IPF-FMT
5 - Rotator Cuff-FMT
1 - Rotator Cuff-CIC

3 - Standing Toe Touches @ 10 ct-HKD
20 - Front Stretch Kicks-HKD

blackbelt 04-20-2018 07:03 AM

Friday, April, 20, 2018

Synergetics Rainbows/DSR's:

5 - Chest High Push
5 - Overhead Push
5 - Low Push
5 - Chest High Pull
5 - Low Pull
5 - Overhead Pull

10 - Bulk Elk Flex I (Chest)-FMT
1 - Chest CIC @ 5, 6, 7-FMT
10 - Shoulder Press-FMT
1 - Shoulder Fly CIC @ 5, 6, 7-FMT
10 - Cross Body Row-FMT
1 - Row IPF @ 5, 6, 7-FMT
10 - MILO DSR-FMT
1 - MILO DSR@ 5, 6, 7-FMT
10 - Forearms DSR-FMT
1 - Forearm IPF-FMT

3 - Standing Toe Touches @ 10 ct-HKD
20 - Front Stretch Kicks-HKD

blackbelt 04-23-2018 06:24 AM

Monday, April 23, 2018

20 lbs Steelbell
20 - 360 @ “normal"/fast pace

4 - Atlas I Push-Up-PC
4 - Atlas Balance Squat-PC
10 - MILO DSR-FMT
20 - Reverse Punch-HKD
4 - Atlas I Push-Up-PC
4 - Atlas Balance Squat-PC
10 - MILO DSR-FMT
20 - Knee Attack-HKD
4 - Atlas I Push-Up-PC
4 - Atlas Balance Squat-PC
10 - MILO DSR-FMT
20 - Mod. Front Snap Kick w/ Front Foot-HKD
4 - Atlas I Push-Up-PC
4 - Atlas Balance Squat-PC
10 - MILO DSR-FMT
20 - Mod. Side Snap Kick w/ Front Foot-HKD
4 - Atlas I Push-Up-PC
4 - Atlas Balance Squat-PC

blackbelt 04-24-2018 04:10 AM

Tuesday, April 24, 2018

20 lbs Steelbell
20 - 360 @ “normal"/fast pace

4 - Atlas I Push-Up-PC
4 - Atlas Balance Squat-PC
10 - MILO DSR-FMT
20 - Reverse Punch-HKD
4 - Atlas I Push-Up-PC
4 - Atlas Balance Squat-PC
10 - MILO DSR-FMT
20 - Knee Attack-HKD
4 - Atlas I Push-Up-PC
4 - Atlas Balance Squat-PC
10 - MILO DSR-FMT
20 - Mod. Front Snap Kick w/ Front Foot-HKD
4 - Atlas I Push-Up-PC
4 - Atlas Balance Squat-PC
10 - MILO DSR-FMT
20 - Mod. Side Snap Kick w/ Front Foot-HKD
4 - Atlas I Push-Up-PC
4 - Atlas Balance Squat-PC

3" Strength Bounce-PC

blackbelt 04-25-2018 06:44 AM

Wednesday, April 25, 2018

20 - Windmills-PC

20 lbs Steelbell
20 - 360 @ “normal"/fast pace

8 - Atlas I Push-Up-PC
8 - Atlas Balance Squat-PC
10 - MILO DSR-FMT
24 - Reverse Punch-HKD
8 - Atlas I Push-Up-PC
8 - Atlas Balance Squat-PC
10 - MILO DSR-FMT
24 - Knee Attack-HKD
4 - Atlas I Push-Up-PC
4 - Atlas Balance Squat-PC
10 - MILO DSR-FMT
24 - Mod. Front Snap Kick w/ Front Foot-HKD
4 - Atlas I Push-Up-PC
4 - Atlas Balance Squat-PC
10 - MILO DSR-FMT
24 - Mod. Side Snap Kick w/ Front Foot-HKD
4 - Atlas I Push-Up-PC
4 - Atlas Balance Squat-PC

3" Strength Bounce-PC

blackbelt 04-26-2018 04:13 AM

Thursday, April 26, 2018

20 - Windmills-PC

20 lbs Steelbell
20 - 360 @ “normal"/fast pace

8 - Atlas I Push-Up-PC
8 - Atlas Balance Squat-PC
10 - MILO DSR-FMT
24 - Reverse Punch-HKD
8 - Atlas I Push-Up-PC
8 - Atlas Balance Squat-PC
10 - MILO DSR-FMT
24 - Knee Attack-HKD
8 - Atlas I Push-Up-PC
8 - Atlas Balance Squat-PC
10 - MILO DSR-FMT
24 - Mod. Front Snap Kick w/ Front Foot-HKD
4 - Atlas I Push-Up-PC
4 - Atlas Balance Squat-PC
10 - MILO DSR-FMT
24 - Mod. Side Snap Kick w/ Front Foot-HKD

3" Strength Bounce-PC

blackbelt 04-27-2018 04:10 AM

Friday, April 27, 2018

No workout today due to payroll Friday.

blackbelt 05-07-2018 04:09 AM

Monday, May 7, 2018

Synergetics Rainbows/DSR's:

5 - Chest High Push
5 - Overhead Push
5 - Low Push
5 - Chest High Pull
5 - Low Pull
5 - Overhead Pull

10 - Bulk Elk Flex I (Chest)-FMT
10 - Shoulder Press-FMT
10 - Cross Body Row-FMT
10 - Lion Flex I (Tricep)-FMT
10 - Gorilla Flex IV (Bicep)-FMT
10 - Forearms DSR-FMT

20 - Cat Stretches-P.C.
10 - Atlas Balance Squat-P.C.

Last week was BAD as far as working out goes. For some reason, I had zero motivation. So, I'm very happy to get this in today.

blackbelt 05-08-2018 04:09 AM

Tuesday, May 8, 2018

Synergetics Rainbows/DSR's:

5 - Chest High Push
5 - Overhead Push
5 - Low Push
5 - Chest High Pull
5 - Low Pull
5 - Overhead Pull
5 - Behind Back Push
5 - Behind Back Pull
5 - Rooster

5 - C.A.T.-FMT
5 - Row DVR-FMT
5 - Rear Shoulder Fly-FMT
5 - Tricep DVR-FMT
5 - Bicep DVR-FMT

20 - Cat Stretches-P.C.
10 - Atlas Balance Squat-P.C.

blackbelt 05-09-2018 04:06 AM

Wednesday, May 9, 2018

Synergetics Rainbows/DSR's:

5 - Chest High Push
5 - Overhead Push
5 - Low Push
5 - Chest High Pull
5 - Low Pull
5 - Overhead Pull
5 - Behind Back Push
5 - Behind Back Pull
5 - Rooster

5 - C.A.T.-FMT
5 - Row DVR-FMT
5 - Rear Shoulder Fly-FMT
5 - Tricep DVR-FMT
5 - Bicep DVR-FMT

20 - Cat Stretches-P.C.
10 - Atlas Balance Squat-P.C.

blackbelt 05-10-2018 06:18 AM

Thursday, May 10, 2018

Synergetics Rainbows/DSR's:

5 - Chest High Push
5 - Overhead Push
5 - Low Push
5 - Chest High Pull
5 - Low Pull
5 - Overhead Pull
5 - Behind Back Push
5 - Behind Back Pull
5 - Rooster

5 - C.A.T.-FMT
5 - Row DVR-FMT
5 - Rear Shoulder Fly-FMT
5 - Tricep DVR-FMT
5 - Bicep DVR-FMT

20 - Cat Stretches-P.C.
10 - Atlas Balance Squat-P.C.

blackbelt 05-11-2018 06:16 AM

Friday, May 11, 2018

No workout today.

Got to bed late, and woke up wiped out. The long (read busy) week appears to have gotten to me.

blackbelt 05-21-2018 04:23 AM

Monday, May 21, 2018

3" Strength Bounce-PC

10 - Atlas I Push-Up-PC.
10 - Atlas Balance Squats-P.C.

Not the best workout I've ever done. But, considering my trend lately, it's a step in the right direction.

blackbelt 05-22-2018 04:10 AM

Tuesday, May 22, 2018

3" Strength Bounce-PC

20 - Panther Stretch Pushups(1 rep per inh/exh)-PC
10 - Atlas I Push-Up-PC.
20 - Atlas Balance Squats-P.C.

20 - Front Snap Kick Drill-HKD
20 - Side Snap Kick Drill-HKD

20 - Side Stretch Kick-HKD

Adding a little more. I'm trying to be smart about it. Hopefully I'm succeeding.


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