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Cruise Workout 6

Hip Belt Squat - ironmind
after warm up and stretch
185 lbs 5 x 5

Chin Up
25 lbs. 5 x 5

Leg Press Static Hold
450 lbs x 15s

Calf Rotation Machine Static Hold
250 lbs. x 20s

Preacher Curl Static Hold
150 lbs x 42s


Core Circuit
Hyperextension
35 lbs. 3 x 10

Long Ab Strap Standing Crunch
https://www.youtube.com/watch?v=M24hnAr643Q
60 lbs. 3 x 10

Standing Oblique Ab Strap Crunch
30lbs 3 x 10

Standing Stump Strap Rotations
https://www.youtube.com/watch?v=pO_CtVrA3XU
5 lbs 3 x 10

Glute-Ham Raise
BW 3 x 5

Scare Crows
30 lbs. 3 x 10

Safety Bar Seated Back Extensions
45 lbs. 3 x 10

I am finally able to do about 2 without assistance!

Because of these accessory exercises it no longer pains me to stand up straight. There is still lots of tension in my back though, I've been seeing a chiropractor during cruise + using the ironmind hip belt to just give the spine a time to decompress.

note: I've already posted the vids above but will repost them for those who are following along this log and want to get an idea of what the exercise form looks like.

I hope these links are OK to post.

Quest Bars are awesome. I'm about to pull the trigger on the auto-order as I'm getting tired of ordering new boxes all the time.

I've been pretty impressed with almost all the flavors I've tried. The only one I didn't like was the Fudge Brownie-just too much chocolate for me.

drtda wrote:Quest Bars are awesome. I'm about to pull the trigger on the auto-order as I'm getting tired of ordering new boxes all the time.

I've been pretty impressed with almost all the flavors I've tried. The only one I didn't like was the Fudge Brownie-just too much chocolate for me.

Yes. It may seem strange but I hate chocolate anything! Some of the flavor are a bit over the top.

Cruise Workout 7

after warm up
bench press
155 lbs 5 x 5

seated barbell press
105 lbs. 5 x 5

static hold triceps
135 lbs x 40s

Bench Press From Bottom Position
205 lbs. 1 x 1
just felt like trying this, so I set up the pins right on top of my chest and just pushed from the bottom. Felt great and didn't burn me out.
Only did a single because reps with 205 is not what cruise is about.


Core Circuit
hyperextension
BW 3 x 10
these are getting easier
Oblique ab strap
40 lbs 2 x 6

Long ab strap
60 lbs 3 x 10

Glute/Ham Raise
BW 3 x 5

Hey bro great log here- tons of detail. I really like and appreciate all the info regarding your diet and specific foods- has certainly given me some ideas( in particular that lil tidbit about millet over rice). Great work. Im just getting going with my first bp run(day three of famine) and have been looking over others logs just trying to soak a lil game up, lol.

Final Workout
April 18

Cruise Workout 8

Hip Belt Squat - ironmind
after warm up and stretch
185 lbs 5 x 5

Chin Up
30 lbs. 5 x 5

Leg Press Static Hold
540 lbs x 15s

Calf Rotation Machine Static Hold
250 lbs. x 20s

Preacher Curl Static Hold
150 lbs x 42s


Core Circuit
Hyperextension
BW 3 x 12

Long Ab Strap Standing Crunch
60 lbs. 3 x 10

Standing Oblique Ab Strap Crunch
30lbs 3 x 10

Well thats it.
I'll post bodyweight and all that jazz a bit later.

Been stuck in bed for the last 3 days with a fever and head cold. Maybe ran the AC a little too much.

Alright so my final weight is 167 lbs @ 13.5% bodyfat according to my trusty tonus body mass calculator.

Not shabby at all.

I'm wondering if I should do 2.0 or a custom plan...