I am that skinny fat guy.....

[marquettedomino]

Today was Upper Back and Bis

Chins 50lbs assisted
8
4
4
4
4
3
3
3
3
3
2
2
2
2
2
1


WG Pullups 80lbs assisted
10
5
5
4
3
3
3
3
3
3
3
3
2

Cable rear delt crossover(Replaced DB rear flys)

10x12
20x10
20x7
20x5
20x5
20x4
20x4
20x3
20x3
20x3
20x3
20x3 felt these much more than the DB

Pendlay Rows
165x10
165x5
165x5
165x5
165x4
165x4
165x4
165x4
165x3
165x3
165x3

Preacher EZ bar curls

65x12
65x7
65x5
65x5
65x4
65x4
65x4
65x4
65x4
65x4

Cable Face Pulls

20x15
30x15
40x15
40x12
40x10
40x10
40x8

[Philippeboissar]

Today was Upper Back and Bis

Chins 50lbs assisted
8
4
4
4
4
3
3
3
3
3
2
2
2
2
2
1


WG Pullups 80lbs assisted
10
5
5
4
3
3
3
3
3
3
3
3
2

Cable rear delt crossover(Replaced DB rear flys)

10x12
20x10
20x7
20x5
20x5
20x4
20x4
20x3
20x3
20x3
20x3
20x3 felt these much more than the DB

Pendlay Rows
165x10
165x5
165x5
165x5
165x4
165x4
165x4
165x4
165x3
165x3
165x3

Preacher EZ bar curls

65x12
65x7
65x5
65x5
65x4
65x4
65x4
65x4
65x4
65x4

Cable Face Pulls

20x15
30x15
40x15
40x12
40x10
40x10
40x8

Looking good brah !
Keep up the good work, i started from an even worse point, and doing good now, due to good dedication!

[marquettedomino]

woot 2nd page

[marquettedomino]

Today was Legs/lower back

BB Back Squat
50x5
100x5
140x5
170x12 PR
170x5
170x4
170x4
170x4
170x4
170x4
170x3
170x3
170x3
170x4

BB Deadlift

140x5
190x5
250x10 PR
250x6
250x5
250x4
250x4
250x3
250x3
250x3
250x3
250x3
250x2
250x2
250x2

Single leg curl
70x10
70x8
70x7
70x5
70x5
70x5
70x5
70x5

Single Leg Extention
70x10
70x7
70x5
70x5
70x4
70x3
70x3
70x3
70x3
70x3
70x3


BB Standing Calf Raise

250x15
250x13
250x10
250x10
250x10
250x7
250x5
250x5
190x20

[marquettedomino]

Today was Chest/Tri's

Bench Press Pinky on the rings
50x10
100x10
120x5
145x10 PR
145x5
145x4
145x3
145x3
145x3
145x3
145x3
145x3
145x3
145x3
145x3
145x2
145x4


Incline Bench Pinky just inside the rings
105x9
105x4
105x4
105x4
105x4
105x4
105x4
105x4
105x4
105x4
105x3
105x3


BB Shoulder Press Pinky about an inch from the rings
72x10
72x6
72x5
72x5
72x5
72x4
72x4
72x3
72x3
72x3
72x5


BB Floor Press Middle fingers on rings
110x10
110x4
110x4
110x4
110x4
110x4
110x4
110x4
110x3
110x3
110x3


DB Standing one arm Tri Extention
20x12
20x10
20x8
20x8
20x6
20x6


DB Lateral Raise
35x12
35x8
35x6
35x6
35x6
35x6
35x6


Todays WO felt really good. Definitely noticing that I am getting stronger....

[marquettedomino]

Today was Back/Bi's

Assisted Closegrip Chins 40lbs assisted
8
3
3
3
3
3
3
3
3
3
3
2
2
2
2
2
2


Assisted WG Pullups 70lbs assisted
10
5
5
4
4
4
4
4
4
4
2


Cable rear delt crossover
20x12
20x8
20x7
20x6
20x5
20x5
20x5
20x5


Pendaly Rows
170x10
170x5
170x5
170x5
170x5
170x4
170x4
170x4
170x4
170x4
140x10

Preacher EZ bar curls
70x10
70x4
70x3
70x3
70x3
70x3
70x3
70x3
70x3
70x3
70x2
70x2
70x3
70x4
70x1
45x15


Cable face pulls
40x12
40x12
40x12
40x12
40x12


Tomorrow is legs/deads

[marquettedomino]

Today was Legs/Deads

BB Back Squats 45-60sec rest between sets
50x5
100x5
140x5
160x2
180x10 PR(Just think just 2 months ago I couldn't even do 1 of these)
180x5
180x5
180x5
180x5
180x5
180x4
180x4
180x4
180x3


BB RDL 45-60 sec rest between sets
140x5
160x5
180x5
190x10
190x7
190x7
190x7
190x6
190x6
190x5
190x2


Single leg extentions. I went much lighter on these but slowed the lift and contracted more at the top
45x15
45x12
45x10
45x8
45x8
45x8
45x6


Single leg curls
45x15
45x10
45x10
45x10
45x10
45x10
45x10


Standing BB Calves
190x15
250x15
255x15
255x10
255x10
255x10
255x10
200x15

[marquettedomino]

Today is a rest day for me..

[jonnyboy44]

Today is a rest day for me..

I think im gonna need a rest day after reading the volume in your workouts
serious hard work
Respect
jon

[marquettedomino]

I think im gonna need a rest day after reading the volume in your workouts
serious hard work
Respect
jon

Thank. I am definitely feeling it.lol

[marquettedomino]

Today was Chest/Tri's

Bench Press Pinky on the rings
50x10
100x10
120x5
150x9 PR
150x3
150x3
150x3
150x3
150x2
150x2
150x2
150x2
150x2
150x2
150x2
150x2
150x2
150x2
150x2
150x2
150x2
150x2


Incline Bench Pinky just inside the rings
105x10
105x3
105x3
105x4
105x3
105x3
105x3
105x3
105x3
105x3
105x2
105x3
105x3
105x1
105x3


BB Shoulder Press Pinky about an inch from the rings
73x10
73x7
73x5
73x4
73x4
73x3
73x3
73x3
73x3
73x3
73x3
73x3
73x2


BB Floor Press Middle fingers on rings
110x12
110x4
110x4
110x4
110x4
110x4
110x4
110x4
110x4
110x3
110x3


DB Lateral Raise
35x12
35x8
35x8
35x6
35x6
35x6
35x6
20x20



DB Standing one arm Tri Extention
22.5x12
22.5x5
22.5x5
22.5x4
22.5x4
22.5x3
22.5x3
22.5x3
22.5x3
22.5x3
22.5x3
22.5x2
15x7

[marquettedomino]

Today was Upper Back and Bi's

I almost did not do the Chins or pullups today. on my first set of Chins my the tip of my middle finger on my left hand went really numb. I ended up using my Haulin Hooks for my left hand and was able to finish my WO. It only happens when I do a pullup or chinup not any of the other pull exercises.

Chins 40lbs assisted
3
9 with hook for left hand
4
4
4
4
3
3
3
3
3
2
2
2
2
3
80lbs assisted x10

WG Pullups 60lbs assisted
8
5
3
3
3
3
3
3
3
3
3
3
3
3
2
100lbs assisted x 10

Cable rear delt crossover

20x14
30x3
30x3
30x3
30x3
30x3
30x3
30x3
30x3
30x3
30x3
30x3
10x20

Pendlay Rows I went much lighter on these as my form was really bad at the heavier weight.
140x12
140x7
140x6
140x5
140x4
140x4
140x4
140x4
140x4
140x4
140x4
140x4
140x4


Preacher EZ bar curls
72x10
72x4
72x3
72x3
72x3
72x3
72x2
72x2
72x2
72x2
72x2
72x2
72x2
72x2
72x2
72x2
72x2
72x3
72x2
45x12 I think my arms are gonna fall off...lol

Face pulls
45x12
45x12
45x12
45x12
45x12

[marquettedomino]

Today was Legs

BB Squat
50x5
100x5
140x5
160x2
190x8PR
190x3
190x3
190x3
190x3
190x3
190x3
190x2
190x2
190x2
190x2
190x0 Got around 6 inches up and lost it.lol I dont know what the **** happened....
190x2
190x2
190x2
190x2
190x3
190x3
190x2


BB Deads
140x5
190x5
260x10PR
260x6
260x5
260x4
260x4
260x4
260x4
260x4
260x4
260x3
260x2


Single Leg Curl
47.5x15
47.5x13
47.5x8
47.5x12
47.5x10
47.5x10
47.5x7

Single Leg Extention
47.5x15
47.5x12
47.5x11
47.5x10
47.5x10
47.5x10


Standing BB Calf
190x20
255x15
255x15
255x12
255x12
255x10
255x10
200x20

I am thinking stairs are gonna be tough today...lol

[marquettedomino]

Today was Chest and Tris

BB Bench Press
50x10
100x10
120x5
150x9
150x4
150x3
150x3
150x3
150x3
150x3
150x3
150x3
150x3
150x2
150x2
150x3
150x3
150x3
155x2

BB Inclines
110x7
110x4
110x4
110x3
110x3
110x3
110x3
110x4
110x2
110x3
110x2
110x3
110x2
110x2
110x2
110x2
110x2


BB OHP
74x9
74x5
74x5
74x5
74x4
74x4
74x4
74x3
74x3
74x3
74x3
74x4
74x3


BB Floor Press
112x12
112x7
112x5
112x5
112x5
112x5
112x5
112x7


DB Lat Raise
25x12
25x10
25x7
25x6
25x5
25x5
25x5
20x15
15x15
10x20


DB One arm tri
25x9
25x6
25x6
25x6
25x6
25x5
25x5
25x5
25x5
15x7


That all for today....

[marquettedomino]

Today was Back n Bi's

Chins 40lbs assisted
10
5
5
4
4
4
4
4
4
3
3
70lbs assisted x 10

WG Pullups 60lbs assisted
11
5
5
4
4
4
4
4
3
3
3
100lbs assisted x 10

Cable rear delt
30x12
30x6
30x5
30x4
30x4
30x3
30x4
30x4
30x4
30x4
20x7

BB Pendlay
145x12
145x7
145x6
145x5
145x5
145x5
145x5
145x5

Preacher curls
73x10
73x5
73x3
73x3
73x3
73x3
73x3
73x2
73x2
73x3
73x3
73x3
73x2
73x3
45x15


Face Pulls
45x12x5

[marquettedomino]

Today was legs

BB squat
50x10
100x5
140x5
160x2
190x9
190x4
190x4
190x4
190x4
190x4
190x4
190x4
190x4
190x3
190x3
190x3

RDL
140x5
190x5
210x12
210x7
210x7
210x7
210x7
210x7
210x3

Single leg ext
48.5x12
48.5x12
48.5x12
48.5x12
48.5x12
48.5x10

Single leg curl
48.5x15
48.5x10
48.5x12
48.5x12
48.5x12

BB Standing calf raise
190x20
260x15
260x15
260x12
260x12
260x12
260x10
200x20

[marquettedomino]

Deload week. SO no WO till Wednesday....