chest/shoulders today
nothing crazy, did about 10 mins of FMC and mind started to wonder. I plan on coming back tonight and doing 30 mins of FMC after work.
Gunz today and 30 mins FMC
strength is going up or at least seems like it. Endurance is also up, and my weight is hovering around 210.5-212
Today is a low day, on my low days Shelby wants me to do some interval work, but I think i’ll be taking the entire day off today. I’ve lifted 13 straight days I think it is time to just let the body rest completely. BUT if I change my mind tonight ill do some cardio tonight after work. Otherwise my weight is down to 210-211, feeling good everything seems to be tightening up.
Weighed in at 209.5 the day after my low day and I didn’t get a chance to do cardio that day. Today is a scheduled high day, though Shelby doesn’t want me to do any cardio on those days I plan on getting at least 15 mins of FMC today after my workout.
Leg day today
hack squats- worked up at 275x5
squats worked up to 225x3x5, 185x15
front squats- trying to learn how to do them- 135x3x8- bar keeps rolling off left delt
kneeling leg curls some x some
seated leg curls some x some
30 mins FMC
1
Sent my progress photos to Shelby today, he said everything looks to be going fine. Since 6/01 I am down 5.5 lbs. The only change to this week is increasing my FMC from 30 mins to 35 mins.
Today was shoulders
Nautilus shoulder press some x some
db lat raise 30x10, 35x10, 40x8
cable lat raise some x some
pin shoulder press some x some
pin lat raise some x some
35 mins FMC
Later today ill be hitting back/bi and 35 mins FMC
back/biceps/FMC
Back wasnt very strong today, but wasn’t terrible. Biceps felt fine, 35 mins fmc was tough I kept on changing the speeds/incline on the treadmill. My mind was wondering a little too much during cardio.
legs/FMC
squats 135x5, 185x5, 205x5, 225x3, 245x3, 265x3, 225x5
front squats 135x5, 155x5, 175x5, 135x8
kneeling leg curls some x some
seated leg curls some x some
hack squats 180x10, 230x10, 180x10
35 mins FMC
weight this morning 210
Today is chest/triceps/FMC
I weighed in today at 208.5 besides that no real updates
Good workout
Chest n tris
HS vert chest press- 90x10, 110x10, 130x10, 150x10, 170x8- never felt comfortable on these
HS decline press- 90x12, 130x10, 180x10, 230x8, 280x4, 180x10, 130x15
cable flies some x some
HS incline press 90x8, 130x8, 150x8, 170x6
Rope pressdowns 50x10x10- 10 secs rest
1 handed db overhead 20x10, 25x10, 30x10
pin weighted dips 3 sets of something x 12
35 mins- slow incline jog/walk
tomorrow should be back/bi
unplanned shoulder day, it was supposed to be back/bi day, but shoulders felt great
nautilus shoulder press 50x15, 100x15, 150x12, 200x10, 210x8, 220x5
db lr 25x12, 30x12, 35x8
hs shoulder press 90x10, 140x10, 160x5, 140x15
cable lr some x some
pin lr some x some
35 mins FMC
back/bi today with some high-moderate cardio today
weighed in at 208 today, strength is staying up. I’m hoping to hit 205 by the end of the month, ive been seeing some noticeable changes to my body in these 3 weeks and its motivating the hell out of me.
I made today a low day and decided to drop back and just do biceps and 15-20 mins of interval work. Really good workout, pump was great.
Weighed in today at 208, and today is a scheduled high day and ill be hitting legs so hopefully it’ll be a good workout.
Legs felt sluggish today.
squats 135x5, 185x5, 205x5, 225x2x5, 185x5
f squats 135x5, 155x5, 175x5, 135x10
seated leg curls some x some
hip abductor some x some
leg ext some x some
thigh abductor some x some
as you can see very little strength, but it was a quick workout. In and out in 35 mins
tomorrow is scheduled to be chest/tri, I might take a day off a rest not sure yet.
busy day at work today too, ill probably walk 4-5 miles before my shift is over
