I Am Not F&cked: A Log About Hope

4/25/24

Not a lot to report… cut calories nicely last week with a Thursday low cal prep helping. Still having trouble fitting in that cardio without cutting out family time. I’m sluggish for sure.

Calories/macros summary last week:


3 Likes

4/28/24
Triceps/Lower Legs/Chest/Shoulders Split:

Jump rope intervals: single hops 30 seconds x7 rounds

A1) Dips (Bodyweight) X10, x7, x5, x4
A2) Single Leg Calf Raise w/pause and heel drop X15, X15, x15 (ea)
B1) Seated Hammer Chest Press Machine 180lbs x10, x7, x5, x5
C1) Seated Straight Leg Calf Raise Machine: 235lbs X10, X9, x8, x8- really weak through full motion on these
D1)Single Leg Anterior Tibialis Raises w/ band (thin purple thick band) X20, X20 ea
E1) Seated Soleus Raise: 60lbs X12, X10, x9
F1) Standing OH Rope Cable Triceps Extensions: 35lbs X15, x10, x10
G1)Single Arm Standing Cable Lateral Raise: 12.5lbs X15, X15, X15 each

Later lawn mower push and landscaping work outside

4 Likes

4/30/24
Thighs split

A1) Leg Press: (warm up sets) 270lbs X8, 360lbs x10, X8, x8
B1) Lying Leg Curl: 115lbs x10, X10, x9, x8
C1) Smith Machine Elevated Froward Lunge (4" step) 60lbs ea x8,x8 ea
D1) Seated Leg Extension Skipped
E1) Lateral Lunge bodyweight skipped
F1) Dumbbell RDL’s: 50lbs ea X10, X10, x10

Air-Assault Bike 20 sec sprints, 1 min coast, 8 min

Diet from last week:


4 Likes

5/2/24
Back/Biceps/Abs Split:

A1) Chin-ups BWT x10, x7, x6, x5, x4
B1) Seated Hammer Oblique Abs Crunch Machine: 20lbs X10 fwd, right, left ea
C1) Preacher E-Z Bar Reverse Curls (Narrow) 40lbs X10, X10, x10
D1) Decline Sit-up X10, x9, x8
E1) Standing Low Cable 3-way Biceps Curls (Two handles) 25lbs wide grip (facing away)X10, narrow grip (facing towards) X10, medium grip facing away X10 super set.
F1)Hanging Knees to Chest Tuck (Wide Grip) X10, x8
G1) Seated Low Cable Row Narrow Grip: 120lbs X10, x10, x10

4 Likes

5/4/24
Triceps/Lower Legs/Chest/Shoulders Split:

Jump rope intervals: single hops 30 seconds x8 rounds

A1) Dips (Bodyweight) X8, x7, x5, x4
A2) Single Leg Calf Raise w/pause and heel drop X15, X15 (ea)
B1) Seated Hammer Chest Press Machine 180lbs x10, x7, x5, x5
C1) Seated Straight Leg Calf Raise Machine: 235lbs X10, X9, x8
D1)Single Leg Anterior Tibialis Raises w/ band (thin purple thick band) X20, X20 ea
E1) Seated Soleus Raise: 60lbs -skipped
F1) Standing OH Rope Cable Triceps Extensions: 35lbs X15, x10, x10
G1)Single Arm Standing Cable Lateral Raise: 17.5lbs X10, x10 each
H1) Seated Chest Press 185lbs X10, X10, x10

3 Likes

5/7/24
Thighs split

A1) Leg Press: (warm up sets) 270lbs X8, 360lbs x10, X10, X10, x10
B1) Lying Leg Curl: 120lbs x10, X8, x8, x8
C1) Smith Machine Elevated Forward Lunge:skipped
D1) Seated Leg Extension: 160lbs X10, X10, X10, x10
E1) Dumbbell RDL’s: 50lbs ea X10, X10, x10, x8

Light headed, knees hurt a bit. Some extra sets but I sure would like to skip more exercises.

Diet summary and step count summaries from last week:


3 Likes

5/9/24
Bodyweight: 206.6lbs

Back/Biceps/Abs Split:

A1) Chin-ups BWT x12, x7, x6, x5, x4
B1) Seated Hammer Oblique Abs Crunch Machine: 20lbs X10 fwd, right, left ea
C1) Preacher E-Z Bar Reverse Curls (Narrow) 40lbs X10, X10, x10
D1) Decline Sit-up X10, x9, x8
E1) Standing Low Cable 3-way Biceps Curls (Two handles) 25lbs wide grip (facing away)X10, narrow grip (facing towards) X10, medium grip facing away X10 super set, 2 rounds
F1)Hanging Knees to Chest Tuck (Wide Grip) X10, x8, x5
G1) Seated Low Cable Row Narrow Grip: 140lbs X10, x8, x7

5 Likes

5/13/24
Couldn’t sleep early before work workout

45 min outdoor walk (Dumb to do before the gym opened at 4:45 AM)
Triceps/Lower Legs/Chest/Shoulders Split:

Quickie

A1) Dips (Bodyweight) X9, x7
A2) Single Leg Calf Raise w/pause and heel drop X15, X15 (ea)
B1) Seated Dumbbell OH Presses 50lbs (ea) X10, x9, x8
C1) Seated Straight Leg Calf Raise Machine: 235lbs X10, X9, x8
D1)Single Leg Anterior Tibialis Raises w/ band (thin purple thick band) X20, X20 ea
E1) Seated Soleus Raise: 60lbs X10, X10, x9

3 Likes

Diet summary last week


2 Likes

5/14/24
Thighs split

A1) Leg Press: (warm up sets) 270lbs X8, 360lbs x10, X10, x10, x10
B1) Lying Leg Curl: 120lbs x10, X10, x9, x8
C1) Smith Machine Elevated Froward Lunge (4" step) Skipped, machine is popular today
D1) Seated Leg Extension: 160lbs X10, X10, x10
E1) Lateral Lunge bodyweight skipped
F1) Dumbbell RDL’s: 55lbs ea X10, X10, x10

Air-Assault Bike 20 sec sprints, 1 min coast, 8 min- hello, dead legs

4 Likes

5/16/24
Back/Biceps/Abs Split:

A1) Chin-ups BWT x11, x7, x6, x5, x4
B1) Seated Hammer Oblique Abs Crunch Machine: 25lbs X10 fwd, right, left ea
C1) Preacher E-Z Bar Reverse Curls (Narrow) 40lbs X10, X10, x10
D1) Decline Sit-up skipped
E1) Standing Low Cable 3-way Biceps Curls (Two handles) 25lbs wide grip (facing away)X10, narrow grip (facing towards) X10, medium grip facing away X10 super set, 2 rounds
F1)Hanging Knees to Chest Tuck (Wide Grip) X10, x8, x6
G1) Seated Low Cable Row Narrow Grip: 140lbs X10, x8

Lots of burning in elbows and lats today during the workout. The 3-way Cable biceps is an absolute killer super-set with almost no rest. My abs are pretty weak still, especially with added resistance and 10 reps is tough

4 Likes