Mr. Effort

[InfiniteExcel]

2hand tricep ext with 25lb stacked
*tut reps

5 sets of 50 for 12-15 reps
2 sets super set with a 45 lb plate for 8 reps

Barbell Tricep ext/French Press hybrid

95x6-8 for 3 sets

Finished off with 2hand db ext super set 2hand ext with 25lb plates stacked

40x30
50x10 (tut)
40x10 (tut)

Hammer Curl with 25 lb plates stacked

75x6 for 3 sets

DB Curl (wrist twist, both arms same time)
*TUT reps

40x6-8 for 5 sets

Finished off with hammer curls (plates stacked) super set db curl

75x6
40x10 (not TUT reps)

[InfiniteExcel]

January 20th diet

45 mins of medium pace walking last night

~100 calories from milk and sugar in coffee (eye balled it)
^3 instant coffees over like 8 hours
2 cups lucky charms, 1 cup 2% milk, 1 scoop whey
1 can tuna, 1tbsp mayonnaise, 2 packets sugar free instant oatmeal
1 scoop whey (intra)
1 scoop whey, 1 cup chocolate milk (post)
1 scoop whey (after a walk)
300 calories from chocolate, caramel and butter cookies
2 mcdoubles

2700 calories, 195g protein

[InfiniteExcel]

Barbell Shrug

145x10

Shrugs with 45 lb plate in each hand

5 sets of 10-12 reps

Reverse Crunch

6 sets of 5-8 reps

Toe Touch

4 sets of 10 reps
1 set of 20 reps

Torso rotation with 45 lb plate superset side bends

3 sets

[InfiniteExcel]

2600 calories and 160g protein yesterday.

[InfiniteExcel]

Standing OHP
*Touch collar bone, lock out every rep
*no knee drive
*starting on floor

135x5
150x3
185x2
205x3
205x6
205x4
205x4
205x3

Standing Side Raise

25x8
25x8
25x10

Chest Supported Raises on an Inclined Bench
(palms down)

25x10
25x10
25x12

(palms side)

25x8
25x8
25x12

DB Curl
*both arms same time

25x15
25x15
25x20

Concentration Curl

45x4
45x5
45x7 (couple cheats)

2arm db ext
*tut reps

45x12
45x12
45x12
45x12
45x12
45x16

Finished with a giant set of..

Side raise 25 lb plate each hand *wrist straight out* 8 reps
hammer curl with 25 lb plate each hand (wrist straight out) 8 reps
2 arm ext with 2 25 lb plates stacked 12 reps
2 arm db ext 45 x 10

[InfiniteExcel]

4500 calories and 250g protein yesterday. Good lawd above.

[InfiniteExcel]

2100 cals and 120g protein yesterday

[InfiniteExcel]

2700 cals and 140g protein yesterday

[InfiniteExcel]

DB Pullover

45x8
45x8
45x8
45x8
45x8-10?

Barbell Row

255x8
255x8
255x8

Barbell Row (underhand)

185x10
185x10
185x10

Barbell Row (to sternum)

135x12
135x15
135x20

Incline DB Press

*TUT Reps

75x9
75x9
75x8
75x8
75x20 (fast reps)

DB Flye
*TUT Reps

25x8-10
25x8-10
25x8-10
*begin normal/fast reps
25x15
25x20 superset db curl and side raise 25x10 each exercise

[jd007914]

nice rows there brah

[InfiniteExcel]

nice rows there brah

Thanks, man

---

2500 calories and 180g protein yesterday

[InfiniteExcel]

Squat 135x10

Body hurts too much right now

Overhead Squat

25 lb plate x 6
25 lb plate x 8
2 25lb plates stacked x 6-8 for 3 sets

On the last set, I dropped one 25 lb plate on my head from directly above
Jammed the plate that fell on my head with the one still in my hands
Sucker didn't hit the floor!

SLDL with 25 lb plate in each hand

4 sets, fuarkin garbage lower back

Reverse Crunch
15-20 sec rest/set

8 sets of 3-8 reps, mainly 4-5

Toe Touch
*10-15 sec rest/set
*slower reps, squeezed

10
10
10
10
20

Torso Rotation superset side bends with 2 25 lb plates stacked

3 sets of like 8 reps each exercise, each set or something

[InfiniteExcel]

2500 calories and 185g protein yesterday. Went on an hour long walk.

[InfiniteExcel]

2300 calories and 180g protein yesterday.

[InfiniteExcel]

Deadlift
*complete reset each rep
*overly controlled to the ground

135x4
185x2
235x2
285x2
345x2
345x2
285x2
235x3
185x6

Toe Touch

5 sets of 4-8 reps

NOTES

-Very sore and fatigued
-Not recovering enough

[InfiniteExcel]

2500 calories and 205g protein yesterday

[InfiniteExcel]

Everything done starting from the floor, as always these days


Standing OHP

135x4
155x5
185x3
205x4
205x7
205x4
205x4
205x3

Standing Side Raise

25x9
25x9
25x12

Chest Supported Raises (on an inclined bench)

25x8
25x8
25x11

(now palms down)

25x8
25x8
25x10

Barbell French Press

95x8-10
95x8-10
95x12

2hand Tricep ext. with 45lb plate

*TUT

45x8-12
45x8-12
45x8-12

Drag Curl

95x6-8
95x6-8
70x6-8
70x6
70x6

Concentration Curl

25x8
25x9
25x10

Finished off with a giant set/super set of...

French press 70x25, barbell curl 70x15, side raise 25x6 with 25 lb plate

[InfiniteExcel]

2400 calories and 195g protein yesterday.

[InfiniteExcel]

Reverse Crunch
*20-30 sec rest per set

8
6
6
6
6

Toe Touch
*15-20 sec. rest per set

10
10
10
10
23

Torso Rotation superset Side Bends (25 lb plate)

6 per side, 8 per side
6 per side, 8 per side
6 per side, 8 per side
6 per side, 8 per side
10 per side, 15 per side

Shrug (25 lb each hand)
*TUT
*Squeezed
*20-30 sec rest per set

8
8
8
10
12

Reverse Curl
*30-60 sec rest per set

70x6
70x8
70x8
70x8
70x8

*Re-discovering how to do these lol

[InfiniteExcel]

2150 calories and 180g protein yesterday

[InfiniteExcel]

Got an ez curl bar and some weights for my bday, had to try it out. Did a short, but high intensity lil workout.

EZ Bar Curl

40/side x 8 (strict and slow)
60/side x 4 (strict)
70/side x 5 (first rep strict)
70/side x 4 (all leaned)

Close Grip Bench Press (w/ ez curl bar)

70/side x 20
70/side x 20
70/side x 20
70/side x 20

What a great exercise starting and finishing sets with the bar on the floor

[InfiniteExcel]

2150 calories and 185 grams of protein yesterday. Nine consecutive days in a calorie deficit, and today will be 5 consecutive workouts and 7 workouts over the last 8 days. I'll do a re-feed of 3000-3500 calories for today.

[InfiniteExcel]

Incline DB Press
*TUT Reps
*2 mins rest per set

80x8
80x8
80x8
80x8
80x12 (normal reps)

*Went too wide too early on the last set

DB Flye
*90sec. rest per set

45x8
45x8
45x8
45x12

DB Pullover
*90sec rest per set

45x8
45x8
45x8
45x8
45x12

Barbell Row

255x9
255x9
255x9

Underhand Barbell Row

185x12
185x12
185x12

Barbell Row (to above belly button/sternum)

135x15
135x15
135x23

Finished off with a super set of ez curls and tricep ext with ez curl bar (20 lbs/side for 20 reps each exercise)

*Duration: 68 minutes

[InfiniteExcel]

3600 calories and 230g protein yesterday

[InfiniteExcel]

Deadlift
*overly controlled to the ground

135x4
185x2
235x2
285x1
335x1
365x1
385x1
285x5
185x5

Reverse Crunch
*20 sec. rest per set
*These have been TUT reps for awhile
*Been focusing on maintaining tension through the set

8
7
6
6
7

Toe Touch
*20 sec rest per set

10
10
10
10
31

Torso Rotation super set Side Bends (25 lb plate)
*25 sec. rest per set

9 per side
9 per side
9 per side
9 per side
16 per side

Dumbbell Shrug
*TUT
*25-30 sec. rest per set?

45x8
45x8
45x8
45x8
45x12

[InfiniteExcel]

2300 calories and 200g protein yesterday

-2 cups lucky charms, 1 cup 2% milk, 1 scoop whey -multi-vitamin + 1500mg vitamin c
-~100 calories from milk and sugar in a few cups of coffee over five hours
-100g of chicken breast, 2/3 cup brown rice - 2000mg l-arginine
-Wait 2 hours, drink pre-workout, lift within 20 minutes
-1 scoop whey, sipped (intra workout)
-2 scoops whey (post workout)
-3 large eggs fried in 1 tbsp margarine, 2 slices of cheap, white bread, 1 slice processed cheese
1 can of peas, 100g of chicken breast

[InfiniteExcel]

Ez Bar Curl

50/side x 8 (strict)
50/side x 6 (strict, f*ck this)
25/side x 10 (strict, TUT)

Spider Curl (with ez bar)

10/side x ???
10/side x ???
10/side x ???

tricep ext with ez bar 10 per side, 6 sets, a million reps

[InfiniteExcel]

A friend had some bomb weed, we smoked it, and went on a 90 minute walk. When I got home, the wheels fell off and I ate 3500 calories in three hours and finished just under 5000 calories on the day.

Jamaican patty, 1 scoop whey
2/3 cup brown rice, 100g chicken
2 scoops whey, banana
1 scoop whey
everything bagel, 3 eggs, slice cheese, unmeasured butter
1 can peas, 100g chicken, 1/4cup melted cream cheese
now here's where it fell apart..
4 chocolate bars
2 jamaican pattys
1 pbj sandwhich

[InfiniteExcel]

Binged yesterday, four pack of abs emerge today. Funny how that works.

Toe Touch/Toe crunch

3 sets with 25 lb dumbbell, 2 with just dumbbell handle
8-10 reps per set

Reverse Crunch
*rested 45-50 sec per set instead of 20-30

8
8
8
8
7

Torso Rotation super set Side Bend (25 lb plate)

10 per side
10 per side
10 per side
10 per side
20 per side

[InfiniteExcel]

2200 cals 150g protein yesterday