Bad gentics fat guy workout journal

[hbkfan]

Alright guys so enough is enough and I just weighed myself and I weigh 310 lbs now. Some background about my story I have been fat for the most part of my life well senior year of high school I loose a lot of weight and I keep it off for a few months and gained it back. I then took a long time off from the weights, then I got back into and got back down to 250lbs. My diet came back to haunt me once again and now I am back into it as I am back up to 310 for the 3rd time in my life and enough is enough.

Monday- Chest
6:30am Meal 1- Oatmeal and glass of orange juice
6:35am workout until 7:35am
Shower get to work
1:00pm-Meal2- Turkey Sandwich with low carb bread
6:30PM-Meal3- Steak and low carb carrots
10:00PM-Meal4- Spoon full of peanut butter.

[hbkfan]

Alright guys so today I had a decent workout after a really long day at work I went after work today didn't wake up early enough to go in the morning.

Chest

Flat Bench Press-1x15- 60lbs dumbbells
1x10- 70lbs dumbbells
1x 8- 80lbs dumbbells

Incline Bench Press
1x15- 135lbs
1x10- 155lbs
1x8- 165lbs

Decline Bench Press
1x15-135lbs
1x10-145lbs
1x8- 155lbs

Pectoral Fly's- 1x15- 120lbs
1x10-140lbs
1x8 - 160lbs

I also did 20 minutes of Cardio on the elpitical machine.

[hbkfan]

Tuesday night workout

Arms

Biceps

Preacher Curls

1x10-45lbs
1x10-55lbs
1x10-65lbs

Alternate Hammer Curls- Dumbbells

1x10-25lbs
1x10-30lbs
1x10-35lbs

Triceps

Close Grip Bench Press

1x10-125lbs
1x10-135lbs
1x8-145lbs

Push downs

1x10-40lbs
1x10-50lbs
1x10-60lbs

Dips

1x10
1x10
1x10

And I ran for 20 mins

[hbkfan]

Tonight is a day off for me, I will be back at it tomorrow though doing back and shoulders.

[hbkfan]

Thursday

Took my next day off as I was wore out from work today. I will be back in the gym tomorrow though doing Legs.

[hbkfan]

Friday- Legs

Leg Press
1x10- 225lbs
1x10- 315lbs
1x10- 405lbs

Leg Extensions

1x10-80lbs
1x10-90lbs
1x10-110lbs

Leg Curls

1x10-70lbs
1x10-80lbs
1x10-90lbs

Calf Raises

1x15- 170lbs
1x15-200lbs
1x10-225 lbs

[hbkfan]

Sorry guys for the late update just been busy with life and forgot about posting on my journal.

Sat

Back and Shoulders

Lat Pull Downs

1x15-85lbs
1x12-95lbs
1x10-110lbs

Seated cable rows

1x15-80lbs
1x12-90lbs
1x10-100lbs

Shoulders

Shoulder Press Dumbbells

1x15 -40lbs
1x12 -50lbs
1x10 -60lbs

Front Raises

1x15- 20lbs
1x15- 20lbs
1x10- 20lbs

Shrugs Dumbbells

1x15-70lbs
1x12-80lbs
1x10-90lbs

Lateral Raises

1x15-35lbs
1x12-40lbs
1x10-45lbs

and I did 25 minutes of cardio.


Also today I went to the gym and did 20 mins of cardio and did some push-ups

[hbkfan]

Here is a current picture of me I am in the one in the middle. I will update this in 3 months and hopefully see a lot of changes.

[hbkfan]

Monday- Chest

Bench Press

1x15- 135lbs
1x12- 175lbs
1x10- 225lbs
1x5- 250lbs

Incline Press

1x15-135lbs
1x12-155lbs
1x10-165lbs

Lateral Pectorial Flys- Machine

1x15-110lbs
1x12-130lbs
1x10-150lbs


50 Push ups in 2 minutes

and I did 20 minutes of Cardio

[hbkfan]

Tuesday

I did biceps and triceps

Preacher Curls

1x10-65lbs
1x10-65lbs
1x10-65lbs

Hammer Curls

1x15-20lbs dumbells
1x12-25lbs dumbells
1x10-35lbs dumbells

Dips

1x15
1x15
1x15

Close grip bench press

1x15-135lbs
1x12-145lbs
1x10-155lbs

Pull Downs

1x15-60 lbs
1x12-65lbs
1x10-70lbs

I have taken time off for wed, thur, fri as i have been busy but I will hit Back and shoulders tomorrow and Legs on sunday.

[...Kennedy]

Just found this and subscribed.

[hbkfan]

alright so I haven't updated this journal in a min but I will give a brief preview of what happen.

Tuesday I did Triceps and biceps, Wed I did back and shoulders, and Friday I did Legs. I took sat and sunday off as I was painting my house and today I got off work late but tomorrow morning I will go to the gym and I will do chest,tris, and biceps and I will update as normal from then.