135 x 10
135 x 8
225 x 5
274x 2
Working sets
315 x 10 this was crazy strong. We goin up today. Probably had a cpl more tbh. Keeping the reps high today though
335 x 8 solid af set
Last set
335 x 6 or 8 I forget, was one of them though. Solid sets all around though.
Leg press 3-4x 15-20
4 pps x 10
5 pps x 15
6 pps x 12
One more set
6 pps x 10
Something popped in my lower back. Feels like the same thing that happened when I was deadlifting a couple months back. Fuck my motherfucking life.
Definitely pulled that muscle in my lower back again yesterday. Seems to be I have a weaker lower back, so I’m going to address it going forward adding in more lower back work on back days. It’s not as bad as last time, little painful but I’m gunna work thru it.
Going to go on the lighter side today for some chest movements. Warm up on bike then right to it. Weighed in at 265 this morning. Pounds are slowly going down while keeping muscle mass and progressing on my volume lifts. Squats yesterday are a great example.
Incline bench
Bar x 15
135 x 10
135 x 10
135 x 10 paused
185 x 5
Peck deck flys
85 x 18
85 x 12
85 x 12
85 x 12 these are all real slowed with a 1-2 second squeeze
Db pull overs
45 x 15
55 x 15
70 x 13
Body weight dips
15, 15, 12
Back is feeling ok. Just trying to eliminate any movements that require it for the most part. More of an annoying nagging feeling at the moment
Hammer strength iso chest
2 pps x 12
2 pps x 10 these are slow and controlled
2 pps x 8
I agree! This one isn’t as bad as last time I did it, as I can still make it in to do some stuff, but it’s still annoying. Part of the sport though, and it could always be worse
Was gunna do some bis and tris but once I got started doing cardio I just said fuck it and dedicated an hour to it. 30 mins on the elliptical and then 30 on incline treadmill. Good workout
the elliptical was at like a 4/5 resistance, treadmill was at like 6.5/7 incline at a 3.2/3.3 speed. Idk how accurate the machines are but my heart rate wasn’t even getting over 120 but I was sweating like crazy. My cardiovascular has gotten much better over the months. Also helps that I’m not carrying around 290+ lbs anymore
Friday let’s get it. Gunna do some light upper back. My lower back feels about 90% but I don’t want to tweak it and start over so still going light
Woke up at 262 this morning. So close to under 260.
Lat pull downs
105 x 13
105 x 12
120 x 12
120 x 12
Chest support db rows
Motion set of 40s x 15
65s x 12
60s x 11
55s x 12
These are good reps. Keeping it slow and controlled with really good form, even though the weight isn’t crazy high
Wide grip cable rows 4x 12-15
Slow with squeeze at top
120 x 15
120 x 15
135 x 5 120 x 5
Bent straight arm push downs
50 x 12
60 x 15
70 x 13
Hammer strength iso rows
2 pps x 12
2 pps x 15
2 pps x 12
Finishing with some cardio on the elliptical. Good workout today not gunna lie the intensity was low but still decent
20 mins on elliptical, 5/6 resistance but went all out. Finishing with abs afterwards
Feeling good today. Gunna hit some legs but we’ll see how the squats start before going heavy.
Squats
135 x 10
135 x 8
Belting up from here on out, my back isn’t feeling the pressure yet but still
225 x 6 these are good. Making sure to go slow and controlled. I may only go to 275 I really don’t wanna tweak my shit.
275 x 10 went up really Well.
On a side note may be time for a new belt. I’m on the last hole and it’s not close to as ti as I like. I remember when I from the top😅what a fatty
315 x 8 could probably get 10 if I was so slow on my reps, but good strong reps.
315 x 5
Drop to 275 for a last good set, didn’t get the red I wanted on last one
275 x 8 solid reps
Goblet squats 3 x 10-15
80 x 10
80 x 13
90 x 10 phew
Leg ext 3x15-20
85 motion x 10
130 x 20
145 x 15
145 x 10 drop to 115 since my legs were numb for 5 more
One more set since I didn’t get a full one
130 x 16
Sitting calf raises
45 each side x 8 my left calf cramped has to stop to take my sleeves off
45 x 13
65 x 13 or 14 forget
Finishing with some cardio on the bike. Really good day today feel amazing. Haven’t had any alcohol since Jan 28th and what a difference it makes. Been a long ass time since I’ve had a stretch like this, even if it was just a weekend of drinks or whatever.
Thursday. Gyms been closed because of the snow. Can’t say I didn’t get a good workout shoveling the past 2 days. We probably got a cpl feet up here in 2 days
Hittin chest today
Incline dbs
Warm ups
45s x 14
45s x 14
Working
95s x 12
95s x 10
95s x 8
Db pull overs
Motion
55 x 10
Working
85s x 13 or 14
85s x 12
85s x 8
Flat db presa
Motion
55s x 10
Tops
95s x 12
95s x 9
90s x 10
Peck deck flys and abs
100 x 15
130 x 13
130 x 12
130 x 12
Low cable flys still doing abs in between all the sets
17.5 x 12
22.5 x 10
Friday getting a good ass workout in today feel great
Hitting the deadlifts. Back feels fine. Should be good to go
Dead’s
135 x 10
135 x 8
225 x 5
315 x 1
365 x 1
405 x 9 good set. Phew feelin lightheaded af
425 x 4 this was making my back fee warm and tingly. Gunna hold off on any more.
Stiff legged and goblets super set, 4 sets
Stiff
135 x 10
185 x 10
185 x 10
Finishing strong on these last ones
225 x 7
Goblets
80 x 12
80 x 10
80 x 10
85 x 12
This is a crazy super set, and honestly one of the toughest. Wooooooo.
Accidentally posted, workouts not done though
Bulgarians and super set abs
Body weight x 10 each leg
Bw x 10 each
Bw x 10 each
Few sets of abs and the finishing with cardio on elliptical. Kids got a half day of school today so not on a time limit for cardio.
Right back at it this morning, hitting some back and bis it’s looking like today
Weigh in this morning was at 262. So close to getting down to the 250s. Right now that’s the goal. My pant size is down to a 38 but honestly probably lower since they’re still a tiny bit big. Progress!!!
Warm up light lat pull downs
105 x 13
105 x 12
120 x 10
Chest support db rows
55s x 15
65s x 12
65s x 11
55s x 11 or 12
Incline db curls
30s x 10
30s x 10
30s x 8
Bent straight arm push down
80 x 15
90 x 15
90 x 16 still getting the form of these down I can tell it’s working my tris too much
Wide grip t bar rows with a hold at the top
120 x 14
135 x 12
135 x 12
One arm lat pull downs
105 x 10 each side
105 x 8 these are roasting me
Hammer curls with an super sets
30s x 11 or 12
40s x 10
40s x 4
Finishing with some cardio on the elliptical, got 25 mins in. Feel amazing.
Incline dbs
40s x 15
45s x 12
95s x 11
95s x 8
Next chest day we’re gunna go to 110s and work on that. Unfortunately the jump is from 95s to 110s, there’s no 100s/105s so it’s a big ass jump. But I’ve been stuck on these for a bit and need to progress
95s x 8
Db pull overs
45 x 12
Working 3x12-15
85 x 12
85 x 12
90 x 10
Flat dbs
Going right to tops 3x12-15
85s x 12
95s x 10
95s x 10
Incline Db flys
30s x 8 gunna wait for the peck deck these just aren’t the same
Peck deck
100 x 15
130 x 10
115 x 10
Super setting abs and dips
Bw dips
15, 6
Finishing with 10 mins on the bike. Definitely a much better workout than yesterday.
the elliptical was at like a 4/5 resistance, treadmill was at like 6.5/7 incline at a 3.2/3.3 speed. Idk how accurate the machines are but my heart rate wasn’t even getting over 120 but I was sweating like crazy. My cardiovascular has gotten much better over the months. Also helps that I’m not carrying around 290+ lbs anymore