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.
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12-09-2012, 09:21 PM #271
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12-09-2012, 09:25 PM #272
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12-12-2012, 10:35 PM #273
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12-15-2012, 09:12 PM #274
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12-16-2012, 09:29 PM #275
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 cardioThe training is nothing, the will is everything. The will to act.
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12-19-2012, 11:34 PM #276
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12-22-2012, 09:44 PM #277
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12-23-2012, 09:35 PM #278
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12-26-2012, 11:25 PM #279
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.The training is nothing, the will is everything. The will to act.
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12-29-2012, 08:53 PM #280
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12-30-2012, 09:29 PM #281
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01-03-2013, 10:50 PM #282
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.The training is nothing, the will is everything. The will to act.
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01-05-2013, 09:28 PM #283
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01-06-2013, 09:05 PM #284
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01-09-2013, 11:56 PM #285
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01-12-2013, 08:45 PM #286
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01-13-2013, 09:06 PM #287
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01-18-2013, 12:03 AM #288
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 rollingThe training is nothing, the will is everything. The will to act.
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01-19-2013, 09:27 PM #289
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01-20-2013, 09:17 PM #290
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01-25-2013, 12:20 AM #291
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 rollingThe training is nothing, the will is everything. The will to act.
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01-26-2013, 09:39 PM #292
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.The training is nothing, the will is everything. The will to act.
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01-27-2013, 09:24 PM #293
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01-31-2013, 11:53 PM #294
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 rollingThe training is nothing, the will is everything. The will to act.
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02-02-2013, 09:15 PM #295
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.The training is nothing, the will is everything. The will to act.
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02-05-2013, 09:20 PM #296
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02-07-2013, 09:42 PM #297
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02-09-2013, 09:00 PM #298
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.The training is nothing, the will is everything. The will to act.
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02-10-2013, 09:05 PM #299
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.The training is nothing, the will is everything. The will to act.
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02-12-2013, 09:14 PM #300
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