Drumplayer's Log- From Fat Ass to Fit

[drumplayer]

I have been on this site for a while, but when I went to college I stopped lifting and using this site. A year ago, I graduated from college, and during that time I gained 50 pounds and have become extremely overweight. At my heaviest, I was 5' 7'' at 210 pounds. Since I have started working full time, getting gym time has been difficult, but recently I have been pushing myself to go more and more lately. I am currently around 202.6 lbs (taken after workout and eating) and have made some progress. I am using this journal as motivation to help me get back down to my precollege weight of 170. Once reaching that weight, we'll see where I want to go from there.

Feel free to comment and make suggestions or to motivate. I am open to any help I can get.

Today was back day. Here's my log for today's workout:

Elliptical Training
Time: 33 Minutes
Distance: 5.75 miles
Calories Burned: 297

Wide Grip Lat Pulldown
35 x 12
42.5 x 10
50 x 8

One Arm Dumbbell Row
25 x 12
30 x 10
35 x 8

Incline Bench Two Arm Dumbbell Row
15 x 12
20 x 10
25 x 8

Cable Seated Row
35 x 12
42.5 x 10
50 x 8

I will also occasionally post some progress pictures. Here are some pictures from after today's workout:







Thanks for viewing all. If you want, you can also find me on JEFIT: http://www.jefit.com/my-jefit/

[drumplayer]

Today I had a great workout. It was shoulders and abs today. Everything for shoulders felt light, so will try and increase weight next week. Maybe it had something to do with my office closing early today, as part of the holiday. Anyway, here is today's workout:

Elliptical Training
Time: 33 minutes
Calories Burned: 304
Distance: 5.86 miles

Dumbbell Shoulder Press
25 x 12
30 x 10
35 x 8

Standing Alternating Front Dumbbell Raises
10 x 12
15 x 10
20 x 8

Standing Alternating Lateral Dumbbell Raises
10 x 12
15 x 10
20 x 8

Reverse Machine Flyes
50 x 12
60 x 10
55 x 8

Dumbbell Shoulder Shrugs
45 x 12
50 x 10
55 x 8

Exercise Ball Crunch
30 x 3

Ab Crunch Machine
40 x 25
50 x 20
60 x 15

[drumplayer]

First off, happy July 4th to all celebrating.

Today was a very motivational day today. When I weighed myself this morning I came in at 199.2 lbs! This is a major milestone in my journey to 170 as this is the first time I have been under 200 lbs is a while. Went into the gym pumped up and ready to go. Today was leg day, which I am usually excited for as my legs are, in my opinion, my best looking feature. I used to play volleyball in high school and at 5' 7'' I needed to work harder to get my vertical up. Most of the weights felt on the lighter side today, so I will most likely increase weight during next week's workout. Here was today's workout:

Elliptical Training
Time: 33 minutes
Calories Burned: 271
Distance: 5.3 miles
*Because it was leg day, I did not want to destroy them during my cardio workout. So I purposely did not go as intense during my cardio workout as I usually would.

Leg Press
215 x 12
265 x 10
315 x 8

Dumbbell Lunges
10 x 12
15 x 10
20 x 8

Leg Extensions
70 x 12
85 x 10
95 x 8

Seated Leg Curl
70 x 12
80 x 10
90 x 8

Glute Kickback Machine
50 x 12
60 x 10
70 x 8

Calf Press
195 x 12
245 x 10
295 x 8

Standing Dumbbell Calf Raises
25 x 12
30 x 10
35 x 8

Seated Calf Raises
65 x 12
75 x 10
85 x 8

[drumplayer]

So it turns out that over the holiday I came down with something. I'm stuffed up and have a sore throat. I still went to the gym today, but it really had an affect on my workout. I was really pissed that I just did not have it in me to finish. Today was arm and ab day. I was able to get my cardio and by bi workout in, but half way through tris I was really not feeling well and having trouble breathing because of the stuffed nose. Hoping that this will go away by tomorrow. Here is today's workout log:

Elliptical Training
Time: 33 minutes
Distance: 5.97 miles
Calories Burned: 313

EZ Bar Curl
35 x 12
40 x 10
45 x 8

Dumbbell Alternate Bicep Curl
20 x 12
25 x 10
30 x 8

Hammer Curls
20 x 12
25 x 10
30 x 8

EZ Bar Tricep Extension
25 x 12
35 x 10
45 x 8

Tricep Pushdown-Rope
40 x 12
45 x 4

[drumplayer]

It seems that this cold that I have is going away. Going in to the gym I was tired from partying the night before. But after the elliptical, I woke up. Today was chest day. Overall felt great about today's workout, especially since I hit 135 on bench for the first time today! Looks like my strength is coming back. However, I have come to a decision that I will be switching leg day and arm day, so that I am not working arms the day before chest. This way, I'll have a good fresh set of arms for chest day (my favorite day). Here is today's log:

Elliptical Training
Time: 33 minutes
Calories Burned: 309
Distance: 5.92 miles

Barbell Bench Press
95 x 12
115 x 10
135 x 8!

Dumbbell Incline Bench Press
30 x 12
35 x 10
40 x 8

Dumbbell Fly
15 x 12
20 x 10
25 x 8

Incline Dumbbbell Fly
15 x 12
20 x 10
25 x 8

Cable Cross Over
25 x 12
35 x 10
45 x 8

Leg Raise
15 reps
15 reps
15 reps

Roman Chair Twisting Knee Raise
5 reps
6 reps
5 reps

[drumplayer]

Today was a good day in the gym, even though I have a really annoying blister on the bottom of my foot. Went in really motivated after working today. Weights were on the lighter side today so I will try to increase weight next week. Was really excited after my cardio training, because I achieved a personal best distance! Starting to feel really good about myself and am at an all time high motivation level. Will most likely take a rest day tomorrow, as I think I am going to have to work late at work. Also, it has been four days since my last rest day. Here is today's workout:

Elliptical Training
Time: 33 minutes
Calories Burned: 289
Distance: 6.1 miles PERSONAL BEST

Wide Grip Lat Pulldown
35 x 12
42.5 x 10
50 x 8

One Arm Dumbbell Row
25 x 12
30 x 10
35 x 8

Incline Bench Two Arm Dumbbell Row
15 x 12
20 x 10
25 x 8

Cable Seated Row
35 x 12
42.5 x 10
50 x 8

Iso Lateral Wide Pulldown
65 x 12
85 x 10
105 x 8

[KillianScott]

Good progress. I just got back into it recently as well. I am doing stronglifts 5x5 program and loving it. It's the first time I have consistently done squats, bench, dead lifts, overhead presses and I have seen more strength gains in 6 weeks then I did with years of "regular" routines.

Not trying to change your mind, just offering my experience.

How are you tracking your diet?

[drumplayer]

Good progress. I just got back into it recently as well. I am doing stronglifts 5x5 program and loving it. It's the first time I have consistently done squats, bench, dead lifts, overhead presses and I have seen more strength gains in 6 weeks then I did with years of "regular" routines.

Not trying to change your mind, just offering my experience.

How are you tracking your diet?

Thanks for the comment man. I thought about doing a strong lift 5x5, but really want to cut down on all of my fat first before getting into that.

Diet has been extremely hard for me to keep track of, and I really haven't been doing a good job with it. But occasionally I'll use myfitnesspal to help keep track.

Good luck with your goals/progress.

[drumplayer]

Thought I was going to take the day off today, but felt energized after work so I went. Today was shoulders and I tried to increase weight based off of last week's workout. Was successful for the most part. However, everything went down the crapper when I got to the ab workout. In the middle of my second set of ab crunches on the exercise ball, my abs tightened up. It was a weird feeling that happens every once in a while. Does anyone know why this happens. But overall, shoulders went really well. Here is today's workout:

Elliptical Training
Time: 33 minutes
Calories Burned: 316
Distance: 6.08 miles

Dumbbell Shoulder Press
30 x 12
35 x 10
40 x 8 PERSONAL BEST

Alternate Standing Front Dumbbell Raises
15 x 12
20 x 10
25 x 8 PERSONAL BEST

Alternating Standing Dumbbell Lateral Raises
10 x 12
15 x 10
20 x 8

Reverse Machine Flyes
60 x 12
70 x 10
80 x 8 PERSONAL BEST

Dumbbell Shoulder Shrug
50 x 12
55 x 10
60 x 8 PERSONAL BEST

Exercise Ball Crunch (This is where **** went down hill)
30 reps
15 reps

Will definitely be taking tomorrow off. Look out for the next log on Thursday.

[drumplayer]

The rest day I took yesterday was much needed and results showed in the gym today. Had more energy than usual and didn't feel as sore when I started my workout. I must say that since I started this log, I have been more motivated and the results have begun to show. My colleagues today said to me that I look like I lost weight! This was really good to hear and it just made me work harder to hit the gym. Also one of the members on this site who has really inspired me uploaded a more recent picture of himself today. His progress just makes me want to work harder to catch up to him and obtain his physique. Today was arm day and at least this week I was able to complete the full workout. I did go a little lighter on triceps this time around but at least was able to get through all the exercises. Here is today's log:

Elliptical Training
Time: 33 minutes
Calories Burned: 327 PERSONAL BEST!
Distance: 6.22 miles PERSONAL BEST!

EZ Bar Curl
35 x 12
45 x 10
50 x 8 PERSONAL BEST!

Dumbbell Alternating Bicep Curl
20 x 12
25 x 10
30 x 8

Hammer Curls
20 x 12
25 x 10
30 x 8

EZ Bar Tricep Extensions
25 x 12
30 x 10
35 x 8

Tricep Pushdown - Rope
30 x 12
40 x 10
45 x 8

Cable Tricep Extenstion
42.5 x 12
50 x 10
57. 5 x 8

On Fridays my gym closes early, and I won't be able to make it back in time for a workout. So I will use Friday as my second and last rest day for the week. See you all back on Saturday!

[drumplayer]

Leg day today! One of my favorites, but ruined by all the old people at the gym taking up the machines. For example, I wanted to do leg extensions, but had to wait because an older lady was using the machine but she was READING A BOOK! My workouts which usually don't last more than an hour and a half but today's was over 2 hours.

The good news is that this morning I lost another pound and now down to 198. Just more motivation to keep on going. Here is today's workout log. Remember that because it was leg day, I went easy on cardio so I did not destroy my legs before lifting:

Elliptical Training
Time: 33 minutes
Calories Burned: 267
Distance: 5.3 miles

Leg Press
215 x 12
265 x 10
315 x 8

Dumbbell Lunges
10 x 12
15 x 10
20 x 8

Leg Extensions
80 x 12
90 x 10
100 x 8 PERSONAL BEST!

Seated Leg Curl
70 x 12
80 x 10
90 x 8

Glute Kick Back Machine
50 x 12
60 x 10
70 x 8

Calf Press on Leg Press
195 x 12
245 x 10
295 x 8

Standing Dumbbell Calf Raises
25 x 12
30 x 10
35 x 8

Seated Calf Raises
65 x 12
75 x 10
85 x 8
*This felt pretty light. Will most likely increase weight next week

Parallel Bar Leg Raises
15 reps
15 reps
15 reps

Planks
15 seconds
20 seconds
30 seconds

[drumplayer]

Well I walked into the gym today not as energized as usual. But was pleasantly surprised how many PRs I was able to accomplish today! Each PR I hit today just motivated me to break another one on the next exercise. Was really happy overall. Can't wait for back day tomorrow now! Here is today's workout log:

Elliptical Training
Time: 33 minutes
Calories Burned: 329 PERSONAL BEST!
Distance" 6.26 miles PERSONAL BEST!

Barbell Bench Press
95 x 12
115 x 10
145 x 8 PERSONAL BEST!

Dumbbell Incline Bench Press
35 x 12
40 x 10
45 x 8 PERSONAL BEST!

Dumbbell Flys
20 x 12
25 x 10
30 x 8 PERSONAL BEST!

Dumbbell Incline Flys
20 x 12
25 x 10
30 x 8 PERSONAL BEST

Cable Cross Over
25 x 12
35 x 10
45 x 8

Leg Raises
15 reps
15 reps
15 reps

Roman Chair Twisting Knee Raises
6 reps
5 reps
5 reps

[drumplayer]

After yesterday's workout, I thought I would be able to hit some PRs on my back exercises. Unfortunately, I still have some more work to do with my back before setting some new PRs. Can't complain with today's workout though. Was able to increase weight on some exercises. Just need to give the muscle's time to get stronger and grow. Here is today's back workout:

Elliptical Training
Time: 33 minutes
Calories Burned: 328
Distance: 6.22 miles

Wide Grip Lat Pulldown
42.5 x 12
50 x 10
55 x 8 PERSONAL BEST! *Although weight felt very heavy

One Arm Dumbbell Rows
25 x 12
30 x 10
35 x 8

Incline Bench Two Arm Dumbbell Row
15 x 12
20 x 10
25 x 8

Cable Seated Rows
35 x 12
42.5 x 10
50 x 8

Iso Lat Wide Pulldown
75 x 12
95 x 10
115 x 8 PERSONAL BEST!

[drumplayer]

Felt a little sore in the legs going into today's workout, but was able to reach PRs on my elliptical training! Today was shoulder day, and the weights felt ok. Not at a point to increase next week. Actually, I might increase next week on lat raises next week. We'll see. The other good thing about today's workout was that I was able to get through all of the ab exercises. Last week, I had this weird tightness/numbness in the middle of ab crunches on the exercise ball. I won't be posting for the next two days as I have to work late tomorrow night and my gym closes early on Fridays. You'll just have to wait for arm day on Saturday. Anyway, here is today's log:

Elliptical Training
Time: 33 minutes
Calories Burned: 330 PERSONAL BEST!
Distance: 6.29 miles PERSONAL BEST!

Dumbbell Shoulder Press
30 x 12
35 x 10
40 x 8

Alternating Front Dumbbell Raises
15 x 12
20 x 10
25 x 8

Alternating Dumbbell Lat Raises
10 x 12
15 x 10
20 x 8

Reverse Machine Flyes
60 x 12
70 x 10
80 x 8

Dumbbell Shoulder Shrugs
50 x 12
55 x 10
60 x 8

Exercise Ball Crunch
30 reps
30 reps
30 reps

Ab Crunch Machine
40 x 25
50 x 20
60 x 15

[drumplayer]

Had to take the past two days off but now I'm back. Must say that I went through a little lifting withdrawal by missing two days in a row. Was very happy to get back in to the gym today. Before my workout, I was reflecting on my previous arm day workouts and I felt that my arms were not being worked enough. I added an additional exercise to bis and tris today. They definitely felt like they were worked so I'm happy overall. I did not want to increase weight today because I added the extra exercise. But overall felt good about today's workout, and here is the log:

Elliptical Training
Time: 33 minutes
Calories Burned: 333 PERSONAL BEST!
Distance: 6.33 miles PERSONAL BEST!
*Lots of 33s in this exercise....haha

EZ Bar Curl
35 x 12
45 x 10
50 x 8

Dumbbell Alternating Curls
20 x 12
25 x 10
30 x 8

Dumbbell Alternating Hammer Curls
20 x 12
25 x 10
30 x 8

Drag Curl
25 x 12
30 x 10
35 x 8

EZ Bar Tricep Extension
25 x 12
30 x 10
35 x 8

Tricep Pushdown - Rope
30 x 12
40 x 10
45 x 8

Cable Tricep Extension
42.5 x 12
50 x 10
57.5 x 8

Dumbbell Standing Tricep Extension
30 x 12
35 x 10
40 x 8
*Should move this exercise to after the EZ Bar Tricep Extension. Arms were very tired when doing this exercise and it was dangerous to be lifting that weight over my head.

[drumplayer]

Today was an early morning workout for me. I'm currently on my way down the shore (yes I'm from Jersey so I can say that) and wanted to make sure that I squeezed in a workout before I left. Overall, some of the weights felt on the lighter side so next week, I'm going to try and increase weights on next weeks workout. Calves especially felt light. Overall a good workout, and here is the log:

Elliptical Training
Time: 33 minutes
Calories Burned: 281
Distance: 5.48 miles
*Reminder that because it was leg day, I try to go easier on cardio workouts.

Leg Press
215 x 12
265 x 10
315 x 8

Dumbbell Lunges
10 x 12
15 x 10
20 x 8

Leg Extensions
80 x 12
90 x 10
100 x 8

Seated Leg Curl
70 x 12
80 x 10
90 x 8

Glute Kickback
60 x 12
70 x 10
80 x 8 PERSONAL BEST!

Calf Press on Legg Press
195 x 12
245 x 10
295 x 8

Standing Dumbbell Calf Raises
25 x 12
30 x 10
35 x 8

Seated Calf Raises
75 x 12
85 x 10
95 x 8 PERSONAL BEST!

Parallel Bars
15 reps
15 reps
15 reps

Planks
31 seconds
32 seconds PERSONAL BEST!
24 seconds

[drumplayer]

I always seem to surprise myself at the gym. Today I went in kind of tired and not that motivated. Legs were still kind of sore from yesterday, so I wasn't expecting great results during cardio. But as today's log will show, still hitting PRs in every workout. I guess its a kind of noob/getting back into it gain. Felt really good afterwards. Anyway, here is today's log:

Elliptical Training
Time: 33 minutes
Calories Burned: 336 PERSONAL BEST!
Distance: 6.37 miles PERSONAL BEST!

Barbell Bench Press
105 x 12
125 x 10
145 x 8
*This week I increased the weight on the 12 and 10 rep set. Kept the weight on the 8 rep set the same.

Dumbbell Incline Bench Press
35 x 12
40 x 10
45 x 8

Dumbbell Fly
20 x 12
25 x 10
30 x 8

Dumbbell Incline Fly
20 x 12
25 x 10
30 x 8

Cable Cross Over
35 x 12
45 x 10
55 x 8 PERSONAL BEST!

Leg Raises
15 reps
15 reps
15 reps

Roman Chair Twisting Knee Raises
7 reps PERSONAL BEST
6 reps
6 reps.

[jesseb22]

keep up the progress!

[drumplayer]

keep up the progress!

thanks bro. would rep you but the site is making me rep other people.

[drumplayer]

Well I went in to the gym today kind of depressed. I didn't pass one of my certification exams for work. Luckily, they will pay for attempts at the test. The cardio workout started off well, but then my legs really got tired. I guess that's what happens when you hit cardio hard four days in a row. Lifting went well since I hit a couple of PRs. Here is today's log:

Elliptical Training
Time: 33 minutes
Calories Burned: 329
Distance: 6.27 miles

Wide Grip Lat Pulldown
42.5 x 12
50 x 10
55 x 8

One Arm Dumbbell Row
30 x 12
35 x 10
40 x 8 PERSONAL BEST!

Incline Bench Two Arm Dumbbell Row
15 x 12
20 x 10
25 x 8

Cable Seated Row
35 x 12
42.5 x 10
50 x 8

Iso Lat Wide Pulldown
85 x 12
105 x 10
125 x 8 PERSONAL BEST!

[drumplayer]

Thought I wasn't going to have a good workout today because my legs felt super sore from all the cardio I've been doing. But surprisingly still hit a PR on cardio. Lifting went well also as I hit some PRs on my lifts. Nothing special to really report before going into today's log. Will have to work late tomorrow and can't get to the gym on Friday before they close, so I will be using those as my two rest days this week. See you all on Saturday!

Elliptical Training
Time: 33 minutes
Calories Burned: 335
Distance: 6.38 miles PERSONAL BEST!

Dumbbell Shoulder Press
35 x 12
40 x 10
45 x 8 PERSONAL BEST!

Alternating Standing Front Dumbbell Raises
15 x 12
20 x 10
25 x 8

Alternating Standing Dumbbell Lat Raises
15 x 12
20 x 10
25 x 8 PERSONAL BEST!

Reverse Machine Flyes
60 x 12
70 x 10
80 x 8

Dumbbell Shoulder Shrugs
50 x 12
55 x 10
60 x 8

Exercise Ball Crunch
30 reps
30 reps
30 reps

Ab Crunch Machine
45 x 25
55 x 20
65 x 15 PERSONAL BEST

[drumplayer]

Hey guys. I'm back after a two day rest. Went into the gym pumped up and ready to go and it was arm day, which is a plus. Arm day is one of my favorites. Because I'm heading down the shore today, it was an early morning workout. Felt good overall. Here is today's log:

Elliptical Training
Time: 33 minutes
Calories Burned: 337 PERSONAL BEST!
Distance: 6.4 miles PERSONAL BEST!

EZ Bar Curl
35 x 12
45 x 10
50 x 8

Dumbbell Alternating Bicep Curl
20 x 12
25 x 10
30 x 8

Hammer Curls
20 x 12
25 x 10
30 x 8

Drag Curl
25 x 12
30 x 10
35 x 8

EZ Bar Tricep Extension
25 x 12
30 x 10
35 x 8

Dumbbell Standing Tricep Extension
30 x 12
35 x 10
40 x 8
*This felt somewhat light. Will try to increase weight on this exercise next week.

Tricep Pushdown -Rope
30 x 12
40 x 10
45 x 8

Cable Tricep Extension
42.5 x 12
50 x 10
55 x 8

[drumplayer]

Had a great day in the gym today with lots of PRs set on my leg exercises. Today a friend wanted to join me for leg day, but he didn't make it through. He ended up not doing the glute kick backs and then left after calf presses. Kind of felt extra motivated from that. Most likely will be taking tomorrow off since I think I have to work late. Here's today's workout log:

Elliptical Training
Time: 33 minutes
Calories Burned: 274
Distance: 5.42 miles
*Remember that on leg days, I try to keep cardio to a light jog.

Leg Press
245 x 12
295 x 10
345 x 8 PERSONAL BEST!

Dumbbell Lunges
10 x 12
15 x 10
20 x 8

Leg Extensions
90 x 12
100 x 10
110 x 8 PERSONAL BEST!

Seated Leg Curl
70 x 12
80 x 10
90 x 8 PERSONAL BEST

Calf Press on Leg Press
215 x 12
265 x 10
315 x 8 PERSONAL BEST!

Standing Dumbbell Calf Raises
30 x 12
35 x 10
40 x 8 PERSONAL BEST!

Seated Calf Raises
85 x 12
95 x 10
105 x 8 PERSONAL BEST!

Parallel Bar Leg Raises
15 reps
15 reps
15 reps

Planks
26 seconds
25 seconds
35 seconds PERSONAL BEST!

[drumplayer]

Today was an ok day at the gym. Started off strong with cardio, but the weight on the chest exercises felt heavy. I think that's because I was rushing. A lot of the trainers had their personal training sessions on the gym floor today and were using all of the equipment. So I was delayed. Abs went well today though. Here's today's log:

Elliptical Training
Time: 33 minutes
Calories Burned: 339 PERSONAL BEST!
Distance: 6.44 miles PERSONAL BEST!

Barbell Bench Press
105 x 12
125 x 10
145 x 8

Dumbbell Incline Bench Press
35 x 12
40 x 10
45 x 8

Dumbbell Fly
20 x 12
25 x 10
30 x 8

Dumbbell Incline Fly
20 x 12
25 x 10
30 x 8

Cable Cross Over
35 x 12
45 x 10
55 x 8

Leg Raise
15 reps
20 reps PERSONAL BEST!
15 reps

Roman Chair Twisting Knee Raise
10 reps PERSONAL BEST!
8 reps
6 reps

[drumplayer]

Well today is not a good day. Everything that could go wrong has gone wrong. Actually, this is my second attempt at entering today's log because some how the page navigated away from the reply screen. Tomorrow is the one month anniversary of this log and I will give a weight update as well as some progress pics. Today's workout was ok. Weights felt ok but cardio went well. Here is today's log:

Elliptical Training
Time: 33 minutes
Calories Burned: 340 PERSONAL BEST!
Distance: 6.44 miles

Wide Grip Lat Pulldown
42.5 x 12
50 x 10
55 x 8

One Arm Dumbbell Row
30 x 12
35 x 10
40 x 8

Incline Bench Two Arm Dumbbell Row
15 x 12
20 x 10
25 x 8

Cable Seated Row
35 x 12
42.5 x 10
50 x 8

Iso Lat Wide Pulldown
85 x 12
105 x 10
125 x 8

[drumplayer]

Today marks the 1 month anniversary since I started keeping this log and tracking my progress. Overall I am happy with the progress I have made over the past month, but not satisfied. On July 1st, my starting weight was 202 lbs. and this morning I came in at 198 lbs. I was hoping to be in the 197/196 range. But I'm still happy with the four pounds I have lost. You can definitely see a difference in the pictures though. Here are a few shots that I took this morning when I woke up:







Today's workout went really well. Although I did not increase the weight on the shoulder exercises, I hit PRs on cardio and abs felt pretty easy. Will most likely increase the rep range for abs next week. Here is today's workout log:

Elliptical Training
Time: 33 minutes
Calories Burned: 345 PERSONAL BEST!
Distance: 6.53 miles PERSONAL BEST!

Dumbbell Shoulder Press
35 x 12
40 x 10
45 x 8

Alt Standing Front Dumbbell Raises
15 x 12
20 x 10
25 x 8

[b]Alt Standing Dumbbell Lat Raises[b]
15 x 12
20 x 10
25 x 8

Reverse Machine Fly
60 x 12
70 x 10
80 x 8

Dumbbell Shoulder Shrug
50 x 12
55 x 10
60 x 8

Exercise Ball Crunch
30 reps
30 reps
30 reps

Ab Crunch Machine
45 x 25
55 x 20
65 x 15

That's it. Thanks all for your support and knowledge. Feel free to leave a comment with suggestions, motivation, or what ever. You might just get a rep! Looking forward to see what's in store for month number 2.

[robosphere]

Subbed. Keep up the good work!

I didn't see it, but what are you doing nutrition-wise?

[drumplayer]

Subbed. Keep up the good work!

I didn't see it, but what are you doing nutrition-wise?

thanks man. i dont really have a formal nutrition plan. just really trying to keep calories to a minimum. main sources of food are lean proteins, whole grains, and green leaf veggies. repped back btw.

[drumplayer]

A decent day in the gym today. Today was arm day and I have begun increasing weights, specifically on tricep exercises. I'm hoping that over the next few weeks I can continue to increase weights. Not much else to share so I might as well just get right to logging today's workout:

Elliptical Training
Time: 33 minutes
Calories Burned: 306
Distance: 6.42 miles

EZ Bar Curl
35 x 12
45 x 10
50 x 8

Dumbbell Alt Bicep Curl
20 x 12
25 x 10
30 x 8

Hammer Curls
20 x 12
25 x 10
30 x 8

Drag Curl
25 x 12
30 x 10
35 x 12

EZ Bar Tricep Extension
25 x 12
30 x 10
35 x 8

Dumbbell Standing Tricep Extension
35 x 12
40 x 10
45 x 8 PERSONAL BEST!

Tricep Pushdown - Rope
40 x 12
45 x 10
50 x 8 PERSONAL BEST!

Cable Standing Tricep Extension
42.5 x 12
50 x 10
57.5 x 8

[drumplayer]

Didn't have such a great workout today, and today was leg day. My first two exercises were great and I hit PRs on both of them (Leg Press and DB Lunges). But when I got to my third one (Leg Curls) I had a weird feeling in my calf and decided to call it quits for today. Really upset about it. Will just have to make it up next week. Here is today's log.

Elliptical Training
Time: 33 minutes
Calories Burned: 293
Distance: 6.05 miles

Leg Press
285 x 12
315 x 10
365 x 8 PERSONAL BEST

Dumbbell Lunges
15 x 12
20 x 10
25 x 8 PERSONAL BEST!

Thats all I got through today. Looking forward to chest day tomorrow.