Getfit74's Body-For-Life video journal

[getfit74]

Saturday August 29th

Weight - 178Lbs.

Body Parts - Back + Triceps + Abs



Hanging Leg Raise
- 12
- 12
- 12

Kneeling Rope Crunch
- 100 x 12
- 100 x 12
- 100 x 12

Back Extensions
- body x 12
- 25 x 12
- 25 x 12

Pullups
- body x 15
- 5 x 12
- 10 x 10
- 15 x 7

Seated Rows (Life Fitness Machine)
- 90 x 12
- 105 x 12
- 105 x 12

Stirrup Grip Pulldowns
- 90 x 12
- 105 x 12
- 120 x 10

Nose-Breakers
- 65 x 12
- 65 x 12
- 70 x 12
- 75 x 12

V-Bar Pushdowns (cross-over machine)
- 100 x 12
- 110 x 12
- 110 x 12

D/B Kickbacks
- 20 x 12
- 20 x 12

[getfit74]

Tuesday September 1st

Weight - 177.5Lbs

Body Parts - Legs + Calves + Abs


Tried To hit shoulders today but I tried one set and it was a no go



Kneeling Rope Crunch
- 100 x 12
- 100 x 12
- 110 x 12

Leg Press
- 180 x 12
- 270 x 12
- 290 x 12
- 310 x 12

Leg Press Calve Raises
- 270 x 12
- 290 x 12
- 310 x 12
- 330 x 12

Leg Curl
- 90 x 12
- 105 x 12
- 120 x 12

Leg Extension
- 90 x 12
- 105 x 12
- 120 x 12

[getfit74]

Thursday September 3rd

Weight - 178Lbs.

Body Parts - Chest + Biceps + Abs



Hanging Leg Raise
- 12
- 12
- 12

Kneeling Rope Crunch (Obliques)
- 80 x 12
- 80 x 12
- 80 x 12

Rotator Cuff (internal + external rotation)
- 25 x 12
- 25 x 12

B/B Flat Bench
- 135 x 12
- 185 x 12
- 195 x 10
- 205 x 8

D/B Incline Bench
- 60 x 12
- 65 x 10
- 70 x 7

Decline
- 145 x 12
- 155 x 12
- 165 x 7

Standing B/B Curls
- 45 x 12
- 55 x 12
- 65 x 12
- 75 x 10

Standing D/B Curls
- 30 x 12
- 35 x 10
- 40 x 8

High Cable Curls
- 60 x 12
- 60 x 12
- 60 x 8

[getfit74]

Tuesday September 8th

Weight - 178.5Lbs.

Body Parts - Legs + Calves + Abs



Had a pretty good workout today, tried to get shoulders in today. It wasn't bothering me today, didn't want to push it so I went super light got a good pump and no pain:clapping:



Leg Press
- 180 x 12
- 290 x 12
- 310 x 12
- 330 x 12

Leg Press Calve Raise
- 270 x 15
- 290 x 15
- 310 x 15
- 330 x 12

Leg Extensions
- 105 x 12
- 120 x 12
- 135 x 12

Leg Curls
- 105 x 12
- 120 x 12
- 120 x 12

D/B Front Raises
- 15 x 12
- 15 x 12

D/B Side Raises
- 15 x 12
- 15 x 12

D/B Rear Delt Raises
- 15 x 12
- 15 x 12

[getfit74]

Thursday September 10th

Weight - 180Lbs.

Body Parts - Chest + Biceps + Abs



Had decent workout today, tried to go up a little bit in weight today on flat and incline bench. Went to a 10-8-6 pyramid instead of my regular 12-10-8. Probably should have stayed lighter, kinda aggravated my shoulder. Think next week i might just do a push-up routine for chest.


Kneeling Rope Crunch
- 100 x 12
- 110 x 12
- 110 x 12

Rotator Cuff (internal + external rotation)
- 25 x 12
- 25 x 12

Decline Leglifts
- 12
- 12
- 12

B/B Flat Bench
- 135 x 10
- 185 x 12
- 195 x 10
- 205 x 8

D/B Incline
- 65 x 10
- 70 x 8
- 75 x 5

B/B Decline
- 155 x 12
- 165 x 10
- 175 x 8

B/B Curls
- 45 x 10
- 65 x 12
- 75 x 10
- 85 x 4

Standing D/B Curls
- 30 x 12
- 35 x 10
- 40 x 8

Preacher Curls (Life Fitness Machine)
- 30 x 12
- 40 x 12
- 50 x 12

[getfit74]

Saturday September 12th

Weight - 178.5Lbs.

Body Parts - Back + Triceps + Abs



Kneeling Rope Crunches (Obliques)
- 90 x 12
- 90 x 12
- 90 x 12
- 90 x 12

Stirrup Grip Pulldowns
- 90 x 12
- 105 x 12
- 120 x 12
- 135 x 10

Seated Rows (Life Fitness Machine)
- 90 x 12
- 105 x 10
- 120 x 8

V-Bar Pulldowns
- 90 x 12
- 105 x 10
- 120 x 8

V-Bar Pushdowns
- 60 x 12
- 75 x 12
- 75 x 12
- 80 x 8

Seated Dips (Life Fitness Machine)
- 120 x 12
- 135 x 12
- 135 x 13
The dips were light, felt good at this weight. Could have done a lot more weight but felt if i went any higher it was going to aggravate the shoulder.

Overhead Rope Extensions
- 70 x 12
- 75 x 12
- 70 x 12

[getfit74]

Tuesday September 22nd

Weight - 177.5Lbs.

Body Parts - Legs + Calves + Shoulder + Abs


Felt good getting back in the gym this week, decided to just take all of last week off to try to let me shoulder heal and was working over time all week and all weekend


Kneeling Rope Crunch
- 100 x 12
- 110 x 12
- 110 x 12

Leg Press
- 180 x 12
- 290 x 12
- 310 x 12
- 330 x 12

Leg Press Calve Raises
- 270 x 15
- 290 x 15
- 310 x 15
- 330 x 15

Leg Curl
- 105 x 12
- 120 x 12
- 120 x 12

Leg Extension
- 105 x 12
- 120 x 12
- 135 x 12


Side Raises
- 15 x 12
- 15 x 12

Front Raises
- 15 x 12
- 15 x 12

Rear Delt Raises
- 15 x 12
- 15 x 12

[Dunz87]

Awesome log man. Youve mad amazing improvements in your strength and overall physique. Are you still doing your body for life routine? Im going to be starting my max ot next week and was just checking out your routine. Did you ever feel as if the volume was too low for you or did the high intensity have you whooped by the end of your session?

Love the vids man, keep owning the weights!

[getfit74]

Originally Posted by Dunz87

Awesome log man. Youve mad amazing improvements in your strength and overall physique. Are you still doing your body for life routine? Im going to be starting my max ot next week and was just checking out your routine. Did you ever feel as if the volume was too low for you or did the high intensity have you whooped by the end of your session?

Love the vids man, keep owning the weights!

Thanks for the kind words. I've been off the body for life routine for quite a while. I try to mix it up. Several months ago did 12 weeks of P90X, I liked it just not sure if I want to do it again just wasn't my cup of tea.

You'll love the Max-OT routine, actually that was my plan to start it back in a few weeks but I've been nursing a bad shoulder for over a month now. Hoping it gets better soon would really like to do Max-OT again this winter.

I would have to say that at the beginning I thought the volume was going to be way too low, but the intensity makes up for it. It'll take you about two good weeks to get the weight dialed in that you need to use then it starts really getting fun. You just have to really focus and go all out no BS in the gym because the workouts are short.