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  1. #151
    Fueled by Bacon EPolis13's Avatar
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    Originally Posted by enexi0688 View Post
    I was some kind of chunky though. Long way to go. Promise I'm going to check yall out at CFD though. How much is a session or two just to try it out?
    I think it's about $10-12 to drop in. Let me know when you come in - if it's a weekend that Allan is here that'll be fun And it's more "open gym" then, too. So you could potentially come to one of their free community workouts and then stay and lift with us after and you wouldn't be charged.
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  2. #152
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    Originally Posted by EPolis13 View Post
    I think it's about $10-12 to drop in. Let me know when you come in - if it's a weekend that Allan is here that'll be fun And it's more "open gym" then, too. So you could potentially come to one of their free community workouts and then stay and lift with us after and you wouldn't be charged.
    Consider it done. I have a wedding to go to in May for a buddy of mine in the military. Haven't seen him or his family in years so really wanting to get in shape by then. Get the whole "Well done sir, really got yourself in shape" pat on the backs. So may need CFD help and make some great progress.
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  3. #153
    Registered User baker1989's Avatar
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    Monday chest/tri

    Barbell flat bench
    134x16
    240x1 (new PR)
    175x10
    185x8
    205x4

    Incline barbell
    135x16
    210x1 (new PR)
    155x8
    135x10

    Decline barbell
    135x10
    155x6
    135x10

    Dips
    Set1x10
    Set2x10
    Set3x10

    Bench dip feet elevated
    Set1x20(100lb plate)
    Set2x10 (body weight)
    Set3x20 (100lb plate)
    Set4x20 (body weight)
    Set5x30 (100lb plate)

    Machine fly
    120x20
    150x12
    150x12

    Couple new PR. Not a bad workout for only on 2hrs sleep. Hopefully better tmrw
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  4. #154
    Banned enexi0688's Avatar
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    Originally Posted by baker1989 View Post
    Barbell flat bench
    134x16
    240x1 (new PR)
    175x10
    185x8
    205x4
    240? You will be past me in no time. I have gotten back to 275 touching chest again. Still hoping for 300 by summer.
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  5. #155
    Registered User baker1989's Avatar
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    Originally Posted by enexi0688 View Post
    240? You will be past me in no time. I have gotten back to 275 touching chest again. Still hoping for 300 by summer.
    Lol yeah I started bak touching chest since shoulders doing better. Goal 250 next week
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  6. #156
    Wearing Muscles 24/7 danap3681's Avatar
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    Had to go back and do some catching up fellas. Nice work on them PR's baker! Oh and screw you Lando! That is all!

























    Kidding... nice work Lando! Kicking ass and getting back at it!Keep it up cuz I gotz my eyes on you!


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    #sizeistheprizeswoleisthegoal
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  7. #157
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    Thanks Dana. Honored to have you on me... err I mean eyes on me.



    Anywho, tonight was back and bi's for me. I used some of Bando's advice and didn't go towards cables tonight but one exercise. Felt much better. 20 minutes cardio to finish off and 10 minutes in sauna upon arriving.

    Standing DB Hammer Curls
    30x8
    40x8
    45x8
    50x6

    Single Arm Planted DB Curls
    30x10
    35x8
    40x8
    30x10

    Lat Pull Downs
    125x10
    150x10
    162.5x8
    200x4 (New PR for reps/ Previous high was 3)
    150x8

    Seated Machine Rows
    150x10
    190x8
    230x6
    210x6

    Barbell Bent Over Rows
    115x10
    125x8
    125x8

    Standing EZ Bar Curls
    45x12
    75x10
    85x10
    95x8
    75x8

    Cable Lawn Mower Rows (Only Set on Cables Tonight)
    70x10
    80x10
    90x10
    105x8 (Don't do these often so this set a new standard for me moving forward)

    Concentration DB Curls Seated
    30lb x10
    35lb x 8
    40lb x 8

    Not seeing a drop in weight yet. I'm really hoping to get myself down into the 180's again before too long. Don't really like this high 190's mess. But I'm still working hard and not giving up. Eye on the prize and not just the short term.
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  8. #158
    Registered User baker1989's Avatar
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    Tuesday back/bi

    Lat pull down
    150x12
    175x10
    200x10 (whole machine new PR maybe)
    200x10

    Seated machine row
    150x15
    210x10
    300x6 (new PR I think)( whole machine)
    250x10

    TBar rows
    100x12
    125x10
    150x10
    160x10

    Back extension
    150x15
    200x12
    175x10

    Alt biceps curl single arm
    40x10
    60x10
    70x5

    Bent over DB row per arm
    80x10
    90x10
    95x10

    Barbell curl
    65x12
    85x10
    85x6

    Cable curl
    120x15
    150x10
    150x8

    EZ bar curl
    75x12
    75x10
    75x10

    Arm pump from hell
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  9. #159
    Registered User baker1989's Avatar
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    Wednesday shoulders

    Over head press machine
    100x15
    125x10
    150x8

    Barbell shrug
    225x15
    225x20
    225x20


    DB side raises single arm
    20x10
    20x12
    25x10

    Rear delt contractor
    120x12
    120x12
    120x12

    Upright plate rows
    45x12
    35x12
    45x12
    35x12

    Front plate raises
    45x15
    45x15
    45x15

    Bent over cable cross
    20x10
    20x8
    20x8

    Tired. Very tired
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  10. #160
    Banned enexi0688's Avatar
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    Chest, Shoulders and Tri's

    DB Bench Press
    60x10
    75x10
    90x10
    95x10
    95x8

    Machine Fly's
    100x10
    120x10
    150x10

    One Arm Machine Fly's
    80x10
    90x10
    100x10

    Decline Bench Press
    135x8
    225x6
    245x4
    265x1
    275x1
    285x1 (New PR for decline since starting back)
    225x5
    135x10

    Skullcrushers
    2 sets of 75lb EZ Bar for 10 reps

    Bodyweight Bench Dips
    2 sets of 20 reps

    Tricep DB Kick Backs
    25x10
    30x10
    35x8

    Tricep Cable Push Downs
    105x12
    120x12
    135x10

    Incline DB Press
    50x10
    65x10
    80x8

    DB Shrugs
    3 sets of 95lb DB for 20 reps

    Rear Delt DB Raises
    25lb x10
    30lb x8

    Bang Bangs
    20lb DB for 8 rotations
    25lb DB for 8 rotations

    I was in the gym for quite a while today. Felt really good and worked out with a high school friend of mine that was hitting it today also. Pretty cool. Feeling some good progress and noticing it on some lifts. I got to the gym around 1:30 and left near 3:30 so its not like I flew through this workout. Carried on some mess with workout partner and had some laughs. Feeling good. Still getting a good boost from PreWrek (thanks nannerman). Also, Testogen-XR seems to be doing its job as well, as I'm feeling full and solid with all lifts. It's a good time to be lifting no doubt.
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  11. #161
    🇱🇧 Lebanese Jesus 🇱🇧 dougefresh93's Avatar
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    good workout and lifts bro. and by bro i mean bro.
    Instagram - @dougefresh093
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  12. #162
    Fueled by Bacon EPolis13's Avatar
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    Nice job, bromingo. And props to braving the derps on the road down here to get to the gym
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  13. #163
    Registered User baker1989's Avatar
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    Originally Posted by enexi0688 View Post
    Chest, Shoulders and Tri's

    DB Bench Press
    60x10
    75x10
    90x10
    95x10
    95x8

    Machine Fly's
    100x10
    120x10
    150x10

    One Arm Machine Fly's
    80x10
    90x10
    100x10

    Decline Bench Press
    135x8
    225x6
    245x4
    265x1
    275x1
    285x1 (New PR for decline since starting back)
    225x5
    135x10

    Skullcrushers
    2 sets of 75lb EZ Bar for 10 reps

    Bodyweight Bench Dips
    2 sets of 20 reps

    Tricep DB Kick Backs
    25x10
    30x10
    35x8

    Tricep Cable Push Downs
    105x12
    120x12
    135x10

    Incline DB Press
    50x10
    65x10
    80x8

    DB Shrugs
    3 sets of 95lb DB for 20 reps

    Rear Delt DB Raises
    25lb x10
    30lb x8

    Bang Bangs
    20lb DB for 8 rotations
    25lb DB for 8 rotations

    I was in the gym for quite a while today. Felt really good and worked out with a high school friend of mine that was hitting it today also. Pretty cool. Feeling some good progress and noticing it on some lifts. I got to the gym around 1:30 and left near 3:30 so its not like I flew through this workout. Carried on some mess with workout partner and had some laughs. Feeling good. Still getting a good boost from PreWrek (thanks nannerman). Also, Testogen-XR seems to be doing its job as well, as I'm feeling full and solid with all lifts. It's a good time to be lifting no doubt.
    Very nice neighbor I notice improvements keep it up
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  14. #164
    Registered User baker1989's Avatar
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    Few up dated pics


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  15. #165
    Registered User baker1989's Avatar
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    Thursday chest tri

    DB flat
    60x12
    95x10 (new PR)
    80x10

    Barbell decline
    135x12
    185x10
    205x3
    155x12

    Tricep cable push down
    120x20
    150x15
    210x7. Whoooooooi

    Machine chest press
    185x7
    225x2
    135x12

    Over head cable push tricep
    120x12
    120x10
    120x10

    Tricep ext DB (per arm)
    20x12
    25x10
    25x10

    Machine fly
    120x15
    150x10
    150x10
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  16. #166
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    Well, tomorrow will be rest day. So high back, biceps, abs, and cardio tonight. Hells yeah.

    Hammer DB Curls
    35x8
    40x6
    45x5
    50x5
    55x4
    40x6

    Reverse DB Fly's
    25x10
    25x8
    30x8

    Lat Pull Downs
    137.5x10
    150x10
    175x6
    150x8

    Seated Rows
    170x8
    210x8
    230x6
    230x6

    Barbell Shrugs
    135x20
    225x12
    275x12
    315x10
    225x12
    135x20

    Standing EZ Bar Curls
    75x10
    85x10
    95x10
    115x5 (25lb EZ Bar with 45lb plate on each side : New PR )
    115x4

    Side to Side Leg Raises (Abs)
    3 sets of 20 total raises

    Ab Planks
    3 sets of 3 minutes each

    DB Ground Up Rows (Or Lawn Mowers as I call them)
    75x10
    85x8
    90x8

    DB Concentration Curls
    40lb x 8
    45lb x 6
    40lb x 8

    Cardio
    15 minutes on 4mph/5.0 incline

    Really good session. Not seeing any improvement on the scale but seeing nice improvements in the lifting department. Not really worried with the scale as long as the mirror continues to improve but it would be nice to see some added motivation from the scale too. But no worries, we press on.
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  17. #167
    Registered User baker1989's Avatar
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    Really good session. Not seeing any improvement on the scale but seeing nice improvements in the lifting department. Not really worried with the scale as long as the mirror continues to improve but it would be nice to see some added motivation from the scale too. But no worries, we press on.[/QUOTE]

    That's right Don't worry abt scale. If mirror is showing what u wanna see them go by that. I haven't been on a scale since a couple of weeks. Mirror is showing definition scale showing lb going up. I like mirror better lol
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  18. #168
    Registered User baker1989's Avatar
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    Saturday. Ugh

    Been sick since Thursday evening. Decided to jump into sauna today to sweat this out of my system. This sucks hopefully better by Monday morning. I have a couple PR I gotta get
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  19. #169
    Registered User baker1989's Avatar
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    Monday chest/tri

    Barbell flat
    135x20
    245x1 (new PR)
    185x10

    Barbell incline
    135x12
    215x1(new PR)
    185x3
    135x10
    135x10 wide grip

    Decline barbell
    135x12
    155x10
    175x5
    135x15

    Machine chess press close grip
    110x8
    110x8
    115x10

    Machine fly
    120x12
    150x10
    150x8

    Cable press down (tri)
    120x20
    150x12
    180x8

    Dips body weight
    Set1x10
    Set2x8

    Arm extension machine
    100x12
    125x10
    125x8

    Very big improvement considering how I felt from Thursday to this morning. Sick as a dawg and still manage to pull PRs niceeeeee
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  20. #170
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    Nothing special tonight. Ran by the gym on the way in from work and just hit some cardio and sauna. 15 minutes on the treadmill and 15 on the stationary bike. Then finished off the session with 30 minutes in the sauna. Good sweat does the body good.
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  21. #171
    Registered User baker1989's Avatar
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    Tuesday back/bi

    Lat pull down
    150x12
    175x10
    200x8
    175x10

    Seated row
    200x10
    230x10
    250x7

    Cable curl
    120x15
    150x12
    180x8

    T handle row
    100x10
    125x10
    135x10

    EZ bar curl
    95x10
    115x8
    135x1 (new PR)

    DB alt curl single arm
    40x10
    50x8
    40x12
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  22. #172
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    Back to lifting tonight. Couple days off from serious lifting. Back and bi's and some shoulders tonight.

    Lat Pull Downs
    137.5x10
    162.5x8
    175x8
    200x6
    150x8

    Seated Machine Rows
    150x10
    210x6
    250x6
    300x5 (New PR -- previous best was 300x4)
    250x6

    Standing DB Hammer Curls
    40x8
    50x6
    50x6

    Standing EZ Bar Curls
    55x10
    75x10
    95x8
    115x4

    DB Bent Over Rear Shoulder Raises
    25x10
    30x8
    35x8

    Single Arm Preacher Seat DB Curls
    30x8
    35x8
    40x6

    Deadlifts
    135x8
    225x6
    135x8

    DB Shrugs
    80x20
    90x15
    90x15
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    Do not have an exact log of tonights workout but it was great. Chest and tri's destroyed. Here are the cliffs...

    Bench press: Warmed up with 135 for 8, 225 for 4, then worked my way with 1 rep at a time. 255, 265 and topped with 275 for 1. Solid work IMO.

    Decline Bench: 135 for 8, 225 for 6, 275 for 2. Here is the good part. I got 300 on decline for 2 seperate 1RM attempts.

    Incline DB Bench: Not a lot of sets. Warmed up then tried for 90lb DB. Got 10 reps. I'm very, very happy about that.




    Pushups: I did these through out my workout. 150 total.

    Tricep Pushdowns: Several warm ups. Ended last set with 162.5 lbs for 10 reps. Happy, very happy.

    Weighted Dips: 45lb plate hanging between my legs ( ) Did 3 sets of 10. Bout killed me on last set.

    Couple here and there workouts for shoulders and showing a fellow workout dude a new exercise to try.

    15 minutes in the sauna before leaving. Great session. Cliffs took longer than actual logging I believe.
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  24. #174
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    Quick 45 minute session yesterday. Still quite sore from Saturday's squats, bench and deads. Yes all three in the same session.

    Seated DB Alternating Bicep Curls
    30x8
    35x8
    35x8

    Standing EZ Barl Curls
    75x10
    95x10
    95x8

    Seated Machine Rows
    150x10
    190x8
    210x6
    230x6

    Barbell Shrugs
    135x20
    185x15
    185x15

    Stationary Bike
    20 minutes on level 10 resistance

    Weight has started to slowly come down which is nice. Little extra confidence. So we keep pushing on.
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  25. #175
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    Bench/tri/bak/bi

    Flat bench
    135x25
    260x1 (new PR )
    225x3
    185x11
    155x15
    135x15

    Incline barbell
    135x16
    230x1 (new PR)
    155x12
    135x15

    Decline barbell
    155x12
    245x2
    205x5
    185x11

    Butterfly machine
    150x15
    150x12
    150x12 (whole machine)

    Dips
    Set1x15 body weight
    Set2x10 (45lb plate)
    Set3x10 (45lb plate)

    Bench dips
    Set1x20 (100lb plate)
    Set2x20 body weight
    Set3x20 (100lb plate)
    Set4x20 body weight
    Set5x20 (100lb plate)

    Cable press down
    120x25
    150x18
    180x12
    Whole machine forgot number. 10 reps

    Machine bench
    210x8
    210x8
    210x6
    210x6
    ( this complete Monday workout. Forgot to keep track. But MULTIPLE PERSONAL RECORDS. very pleased)

    Tuesday
    Pull down lats
    3 sets first on 175x10
    And 200x8 for second 2 sets

    Seated row 300x8. For all 3 sets

    Standing alt curl
    50x16 per arm
    80x3 per arm new PR
    60x8 per arm

    EZ bar curl
    95x10
    115x6 plate on each side
    135x3

    Lawn mower DB
    95x10 for 4 sets

    Cable curl
    185x8 (I think lb don't remeber )
    185x8
    185x4

    Machine curl
    3sets of whole machine till failure

    Wednesday
    Rest day for today. Shoulder and arms are tired. ALOT of new PR and HEAVY HEAVY weight. Letting arms shoulders chest and all rest hurt and tired.
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  26. #176
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    Talking Goals

    My goal for bench was to get 250lb by March, and I got my goal plus a month B4 my date. That means a bonus. Which means goal was accomplished and new goal set for August/September is to get 300lb on bench. Time will tell. Going at this rate I'll be there B4 then like my first goal. I guess ima keep doing what I'm doing. It seems to be working for me. No cardio except for what I do at work. Jus still building mass. As much as possiable. Body weight gone up to 236lb. Highest I have ever been in my life but mirror tells a better vision then scale and I'm going by that. Happy wit what I see in mirror. So weight gain is jus muscle mass. I accept 😀. Until next time set goals reach goal wit no excuses. I got mine b4 set date. Which means u can to. Jus got to want it. Push urself get that extra couple reps. Heavy heavy weight that is. I did and look what it's doing for me. Lata
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  27. #177
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    Tonight was good. Hit chest and tri's by myself. Expecting bad weather here next few days. Doubt I will see the gym tomorrow. Didn't do a whole lot tonight due to it already being after 9pm getting there. But decent numbers IMO.

    DB Flat Bench
    60x10
    75x8
    95x10
    95x10

    Decline Barbell Bench
    135x10
    225x8
    275x2
    285x1
    300x1
    305x1 (New PR)
    225x6
    135x8

    Machine Fly's Single Arm
    3 sets of 8 reps at 90lbs

    Tricep Cable Downward Extensions
    105x12
    120x10
    150x10
    150x10

    Incline Barbell Bench
    50x10
    75x8
    80x8
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  28. #178
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    Wheeeew

    Workout out with the neighbor today and yest. Very very tired. He stronger then me so it made me push myself even harder. I feel it today. Rest day tmrw and new PR coming for Monday I hope
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  29. #179
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    Originally Posted by baker1989 View Post
    Workout out with the neighbor today and yest. Very very tired. He stronger then me so it made me push myself even harder. I feel it today. Rest day tmrw and new PR coming for Monday I hope
    Yeah. What he said. Lol. Getting to work out together really is good since we push each other so well. Its always good having someone there to push you that extra kick.
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  30. #180
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    Our little ones got to play together last night. Growing up too fast. Mine is 10 months on the right. Baker's is almost 7 months on left.

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