T Nation

Fighting for Fitness

Weight: 255

Goal Weight: 205-220

Work Out:
5-10 reps
1-3 minutes rest between sets
Jump Rope and Stretching before and after

Chest and Triceps
chest = 6-9 sets
Triceps = 4-6 sets

Back and Biceps
Back = 9-12 sets
Biceps = 4-6 sets

Shoulders and Traps
Shoulders = 6-9 sets
Traps = 5 sets

Legs
Legs = 10-15 sets

Chest Back Triceps

Bench Press
205x2x15
205x10

Incline DB Press
80x2x10

50 WGPU

DB Skull crushers
25x25

DBOH Tricep Extensions
25x25

Easy work outs this week. Been busy. Diet has sucked too. Shitty start to my blog, I know lol. Legs today

Legs and Biceps

Squats
225x10
245x10
275x7

Step Ups
BWx5x10 each leg

Fat Bar Chin Ups
BWx3x10

Shoulders

Seated Barbell OHP
135x15
135x14
135x8

Back flies
35x2x15

Rear Delt Raises
20x10

Lateral Raise Circuit
20 lbs

Cleaning up my diet and getting more rest as of today.

Back and Biceps

Wide Grip Pull Ups
BWx3x10

Medium Grip Pull Ups (still outside shoulder width)
BWx2x10

Dumbbell Row
135x3x10

Inverted Row
BWx15
BWx11

Hammer Curls
40x2x20

Chest and Triceps

1 armed push ups
BWx16

Push Ups
BWx50

Bench Press
205x10
225x10
245x9

Incline DB Press
80x2x10
80x8

Medium Grip Pull Ups (because I wanted to)
BWx12

DB Skull Crushers
35x10
40x10
45x10

OH DB Tricep Extensions
25x16

Going to be away from a weight room for 9 days so expect some BW and band work outs to be coming.

Back from vacation. Only gained about 1.3 lbs

254.6 lbs

I did work out, but nothing worth mentioning.

Shoulders:

Rear Delt Raises
20x10
15x3x10

Barbell Seated Press
115x10
135x10
155x10

Lateral Raise Circuit
20 lbs

For those who are wondering what a Lateral Raise Circuit is, it’s when you take a dumbbell in one hand and do a rep scheme of 20-15-10-5 alternating each arm inbetween reached reps. For example, do 20 reps for my left side and then 20 reps on my right and then 15 of on my left…so on. Burns.

Chest and Triceps

Bench Press:
205x10
225x10
245x7

Incline DB Press:
80x3x10

DB Skull Crushers:
40x3x10

OH DB Tri Extensions:
25x10

100 crunches

I assume that I lost reps on this because I did shoulders yesterday and my delts were a bit fatigued and not because I lost strength…Maybe?

Back and Biceps

Wide Grip Pull Ups
BWx4x10

Dumbbell Row
135x3x10

Inverted Row
BWx3x10

Back Flies
40x2x12

Hammer Curls
40x4x10

OFFICIAL UPDATE

I will be weighing in every Sunday.

I haven’t been a good boy when it comes down to my jump rope and stretching. I feel as if I need some sort of incentive to do cardio, so I’m going to start taking baths in honey and then I’ll proceed to throw rocks at bears at the zoo while I’m in their cage. I’m sure that’ll help me drop a few extra pounds. If nothing else it’ll help me clear out my bowels. Constipation is a killer – fear is the cure.

Shoulders

Rear Delt Raises:
15x4x10

Dumbbell Seated Press:
75x10

Barbell Seated Press:
155x10
175x8

Lateral Raise Circuit

So I figured out why my hand has been hurting me so much when I do things like dumbbell presses. It’s because the handle is significantly shorter on one handle than the other, so it’s crushing my hand. It puts the whole kaibosh on alone time for lefty considering when I get done with Incline DB Press my left hand looks like the hand that ugly dude from Scary Movie 2 had.

Thanks Dumbbell.

Hoping my masturbation commentary gets me as much feed back as it does Spock, but I’m pretty sure this stuff only works if you have a vagina.

Weight: 254 – Been binge eating cookies and what not because I’ve been waking up early with not enough sleep. So tired. Anyways, I fixed it up. Starting Keto diet.

I did do legs btw.

Arms:

CGBP
185x2x10
185x9

Db skull crushers
40x3x10

Chin Ups
BWx2x10
BWx9

Hammer Curls
40x3x10

Shoulders:

100 red band pull aparts

Seated BB Press:
135x10
155x10
185x5

Lateral Raise Circuit:
25 lbs

My diet hasn’t really gotten better. Getting kind of pissed off at myself. I’m going to start the keto diet for the next 3-4 months and see how that does for me. This is not a time for me to be slacking off on my diet.

Back:

WGPU
BWx4x10

MGPU
BWx2x10

DB Rows
135x4x10

Inverted Rows
BWx4x10