A weak, fat guy's training journal.

[LeakyQuesadilla]

bench press
45 x 20
95 x 15
135 x 10
185 x 5
225 x 3
275 x 1
310 x 0 (pr attempt)

seated press
45 x 10
95 x 10
135 x 6
175 x 3
205 x 3 x 3
165 x 8 x 2
165 x 7

lateral raises: 30 x 10 x 3

30 mins cardio.

[Simplething1980]

Thanks for sharing man. Its so interesting.

[LeakyQuesadilla]

incline press
45 x 20
95 x 15
135 x 10
185 x 10 x 3

bench press
45 x 20
135 x 10
225 x 10
215 x 10
205 x 10

40 mins cardio.

didnt feel strong today.

[LeakyQuesadilla]

deadlifts
135 x 10 x 10
rdl
135 x 10 x 10

hammer curls: 30 x 15 x 3
random kettle bell swings: ? x ?

30 mins cardio.

tried to jack up my heart rate today for fun. did 200 reps of deadlifts + rdl in 27 mins. my grip was done.

[LeakyQuesadilla]

dumbell press
35 x 20 x 2
55 x 20
75 x 15 x 3, 75 x 14

seated dumbell press
60 x 12 x 4

light kettle bell swings: 10, 9, 8 (rest) 7, 6, 5 (rest) 4, 3, 2, 1
heavy kettle bell swing: 10 x 5
light kettle bell swing: 10 x 2

30 mins cardio

[LeakyQuesadilla]

incline press
45 x 20
95 x 20
135 x 10
175 x 8
205 x 12 x 3
205 x 11

seated press
45 x 10
95 x 10
135 x 12 x 2
135 x 11

chest press: 150 x 20, 180 x 15 x 2
tri push down: 120 x 10 x 3
pec flies: 105 x 15 x 3

30 mins cardio.

[LeakyQuesadilla]

deadlifts
135 x 10 x 10
rdl
135 x 10 x 10

hammer curls: 30 x 15 x 4

30 mins cardio.

i did the 200 reps in 23 mins this time. not sure if i can break that record next week, i was winded for about 30 mins after that.

[LeakyQuesadilla]

close grip bench
45 x 20
95 x 15
135 x 10
185 x 8
225 x 8 x 3

seated press
45 x 10
95 x 10
155 x 8 x 3

15 mins of rumble rolling

30 mins cardio.

[LeakyQuesadilla]

incline press
45 x 20
95 x 15
135 x 10
185 x 6
215 x 10 x 3

seated dumbell press
25 x 12
45 x 10
65 x 8
80 x 8 x 3

chest press: 180 x 15 x 3
tri push down: 100 x 20 x 2
pec flies: 115 x 12 x 3

30 mins cardio and 15 mins of rumble rolling.

[LeakyQuesadilla]

deadlifts
135 x 10, 8, 8
185 x 8 x 3

rdl
185 x 9,8,8,8

assistance
cable rows: 165 x 10 x 3
hammer strength high rows: 180 x 12 x 3
hammer curls: 32.5 x 12 x 3

30 mins cardio.

[LeakyQuesadilla]

floor press
45 x 20
95 x 10
135 x 8
185 x 6
235 x 8 x 2
235 x 7
215 x 8
215 x 8

seated press
45 x 15
95 x 10
135 x 6
175 x 7
175 x 6

30 mins of cardio

[LeakyQuesadilla]

incline presses
45 x 20
95 x 10
135 x 10
165 x 7
195 x 5
225 x 10
225 x 8
225 x 5
assistance
chest press: 150 x 20 x 3
tri push down: 100 x 20 x 3
pec flies: 105 x 20 x 3

30 mins cardio.

there was a 9 hour gap between when i last ate food and when i went to the gym. so my energy was not there. next time i will definitely eat something before i lift.

[LeakyQuesadilla]

pull ups: 5, 5, 5
lat pull downs: 180 x 8 x 3
cable rows: 180 x 12 x 3
hammer strength high rows: 180 x 12 x 3
hammer strength low rows: 180 x 12 x 3
hammer curls: 35 x 15 x 3

15 mins of foam rolling

30 mins cardio

[LeakyQuesadilla]

floor press
45 x 20
95 x 10
135 x 8
185 x 6
215 x 5
245 x 6, 5, 6

seated press
45 x 10
95 x 10
135 x 6
185 x 5, 5, 6

30 mins cardio

[LeakyQuesadilla]

incline press
45 x 20 x 2
95 x 15
135 x 10 x 2
185 x 6
215 x 5
240 x 6, 6, 5

seated press
45 x 10
95 x 10
135 x 8
170 x 8 x 3

assistance
chest press: 165 x 15 x 3
tri push down: 110 x 15 x 3
pec flies: 105 X 15 X 3

30 mins cardio

[LeakyQuesadilla]

30 mins rumble rolling

35 mins cardio

I had a cut on my palm and I didn't want it to get infected so I didn't really do much today.

Better safe than sorry.

[LeakyQuesadilla]

floor press
45 x 15
95 x 10 x 2
135 x 10
185 x 8
225 x 5
255 x 5, 3
235 x 6, 6, 5

seated press
45 x 10
95 x 10
135 x 6
180 x 6, 7, 6

25 mins cardio

[LeakyQuesadilla]

incline press
45 x 20 x 2
95 x 15
135 x 8
185 x 6
220 x 4
250 x 6 (pr)
230 x 8 x 3

seated press
45 x 10
95 x 8
135 x 6
175 x 5, 6, 6

chest press: 165 x 15 x 3
tri push down: 100 x 15 x 3
pec flies: 115 x 12 x 3

30 mins cardio
15 mins of rumble rolling

[LeakyQuesadilla]

pull ups: 6, 6, 6,
lat pull downs: 180 x 10 x 3
cable rows: 195 x 10 x 3

hammer curls: 30 x 12 x 4
bent over raises: 25 x 12 x 3

30 mins cardio

[LeakyQuesadilla]

floor press
45 x 20
95 x 10
135 x 10
185 x 6
225 x 5
265 x 3
245 x 5, 4, 5

seated dumbell press
35 x 10
50 x 10
65 x 10
80 x 9 (stopped after, shoulder was tweaking)

30 mins cardio

[LeakyQuesadilla]

incline press
45 x 20
95 x 12 x 2
135 x 8
185 x 6
210 x 5
235 x 3
260 x 3
240 x 5 x 3

seated press
45 x 10
95 x 8
135 x 6
185 x 5, 3
175 x 7

chest press: 180 x 12 x 3
tri push down: 110 x 15 x 3
pec flies: 115 x 12 x 3

30 mins cardio
15 mins rumble rolling

[LeakyQuesadilla]

front squats
45 x 10 x 4 (quad starting cramping on the 3rd set, lol)
95 x 8 x 3
135 x 6 x 3
175 x 4

hammer curls: 30 x 13 x 3

24 mins of cardio.

i was getting sick of doing isolation workouts for my back so i decided to try some front squats.

it was pretty fun and enjoyable.

[LeakyQuesadilla]

floor press
45 x 20
95 x 10 x 2
135 x 8
185 x 6
225 x 3
245 x 3
270 x 3
250 x 4 x 4

seated press
45 x 15
95 x 10
135 x 6
180 x 6 x 2

28 mins cardio

[LeakyQuesadilla]

incline press
45 x 20 x 2
95 x 10 x 2
135 x 8
185 x 5
215 x 3
245 x 1
270 x 2 (weak PR)
250 x 3 x 3

seated press
45 x 10
95 x 8
135 x 6
165 x 6, 7, 7

chest press: 180 x 12 x 3
tri push down: 100 x 20 x 3
pec flies: 110 x 12 x 3

30 mins cardio
20 mins rumble rolling

[LeakyQuesadilla]

front squat
45 x 8 x 2
95 x 8 x 2
135 x 5 x 5
185 x 5 x 2

back squat
45 x 10 x 2
135 x 8 x 2

hammer curls: 35 x 15 x 3

30 mins cardio.

sand bagged workout. i like to tell myself i've never front squatted before to justify why im doing such light weights.

[LeakyQuesadilla]

front squat
45 x 10 x 3
95 x 10 x 2
135 x 5
155 x 5 x 5
195 x 5 x 2

back squat
45 x 10 x 2
135 x 8 x 2
185 x 5 x 2
205 x 5

30 mins cardio

decent workout.

[LeakyQuesadilla]

incline press
45 x 15 x 2
95 x 10 x 2
135 x 8 x 1
185 x 6
235 x 8
215 x 8 x 3

seated press
45 x 10
95 x 10
135 x 6
195 x 3 x 3

chest press: 180 x 15 x 3
tri push down: 110 x 15 x 3
pec flies: 110 x 15 x 3

30 mins cardio

[LeakyQuesadilla]

front squats
45 x 8 x 2
95 x 6 x 2
135 x 5
175 x 5 x 3
205 x 5
225 x 1
175 x 5 x 2

hammer curls: 35 x 15 x 3
hammer strength low rows: 180 x 15 x 2

30 mins cardio.

something on the left side of my knee is slowly starting to hurt again. same f*cking place as last time. if i continue to ignore it and keep squatting, eventually the pain will hurt so bad i will have be in agony doing body weight squats.

f*cking lovely.

[LeakyQuesadilla]

floor press
45 x 2
95 x 10
135 x 8
185 x 5
225 x 5
245 x 5, 5, 5, 5, 4

hip abductor: 20 x 5
hip adductor: 20 x 5

hip mobility + foam roll

30 mins cardio.

i found the cause of my leg pain. it is called it band symptom and for me specifically it is a result of tight hip flexors.

[LeakyQuesadilla]

abductor: 10 x 3
adductor: 10 x 3

front squat
45 x 8 x 3
95 x 6
135 x 5
185 x 5 x 3
215 x 3
185 x 5 x 2

back squat
45 x 8 x 2
95 x 5 x 2
135 x 5 x 3

stopped the back squats due to left shoulder pain/tightness.

30 mins cardio