Search:

february 11, 2021 thursday

*no cardio*

chest
barbell flat bench - 225lbs 5 x 8-10
incline dumbell bench - 90lbs 5 x 8-10
dumbell flys - 30lbs pump
hammer strength decline - 5 x pump

feburary 10, 2021 wednesday

*no cardio*

back
barbell rows = 135 lbs x 10, 225 lbs 3 x 10
hammer strength high row - 2 plates 4 x 12
aresnals low row - 2 plates 5 x 12
seated row - 2 plates...

feburary 9, 2021 tuesday

30 mins on treadmill 3 incline lvl 3 HR=140 fasted

*no workout*

420g egg white
2 packs oats flavored
----------------------
10 oz. chicken

feburary 8, 2021 monday

*no cardio*

legs
squat - 315lbs 5 x 5
hack squat - 2 plates 5 x 10
leg press - 5 x 12
seated leg curl - pump
leg extension - pump

february 7, 2021 sunday

30 mins cardio stairmaster lvl 3 fasted cardio

*no workout*

410g egg white
2 packets oatmeal flavored
----------------------
9 oz. chicken

february 6, 2021 saturday

30 mins stairmaster lvl 1 postworkout

arms
straight bar curl - 5 x pump
flathead curl - 7 or 8 x pump
preacher curl - 5 x pump
45lbs bar curl - 5 x pump
straight...

february 5, 2021 friday

*weigh in* 361 lbs morning weight | -5 lbs since 1/25 | -24 lbs since 1/1

30 mins stairmaster lvl 3 fasted cardio

shoulders
seated military press - 135lbs 5 x 8-10...

february 4, 2021 thursday

30 mins on stairmaster lvl 3 hr=160-170

chest
barbell flat - 385 max miss (worked up to max)
dumbell flat - 110lbs 5 x 5-7
incline dumbell - 85lbs 4 x 12
arsenals...

February 3, 2021 wednesday

*no cardio*

legs
hack squat - 2 plates x 10, 3 plates x 10, 4 plates x 5, 3 plates x 10
back squat - 225lbs x 5, 315lbs 3 x 5
leg press - 4 plates x 12, 5 plates x...

February 2, 2021 tuesday

*No Cardio*

back
barbell row - 225lbs 4 x 8
seated cable row - 20, 15, 12, 10 (working way down stack)
rope pull overs - 4 x 12
seated one arm row - 4 x 12

February 1, 2021 Monday

*no cardio*
*no workout*

350g egg white
1 pack oatmeal
--------------------
6.5 oz. chicken
200g rice

January 31, 2021 Sunday

*NO CARDIO*

arms

tricep pushdown - pump
e-z bar curl - pump
flathead curl - 5 x 12
preacher curl machine - 5 x 12

January 30, 2021 Saturday

* NO CARDIO*
*NO WORKOUT*
**REST DAY**

2 scoop whey
1/2 cup quick oats
140g strawberries *shake
---------------------------

January 29, 2021 Friday

*30 mins on stairmaster lvl2 HR aprox 140-150 - fasted cardio*

shoulders

dumbell seated military - 45lbs 5 x 12
hammer strength reverse shoulder - 2 plates 6 x 12...

January 28, 2021 Thursday

chest

incline barbell - 225lbs 4 x 5
flat dumbell - 85lbs 4 x 12
incline dumbell - 85lbs 4 x 12
pec deck - 5 x 12
chest press - 2 x 12

January 27, 2021 Wednesday

legs

hack squat - 2 plates 5 x 10
back squat - 225lbs 5 x 5
seated leg curl - 5 x 12
lying leg curl - 5 x 12
leg extension - 5 x 12
standing leg curl - 5 x 12

January 26, 2021 Tuesday

*WEIGH IN*
366 lbs. morning weight.
-2 lbs. since 1/18/21
-19lbs. since 1/1/21

---------------------------------
back

January 25, 2021 Monday

arms

tricep pushdown straight bar - 4 sets
machine hammer curl - 4 sets
flathead curl - 4 sets
machine preacher curl - 4 sets
close grip bench - 225lbs x 8, 225lbs x...

January 24, 2021 Sunday

shoulders

smith machine seated military - 135lbs 4 x 12
dumbell military seated - 45lbs x 12, 55lbs x 12, 65lbs x 12, 75lbs x 12
hammer strength reverse shoulder press...

January 23, 2021 Saturday

incline dumbell - 45lbs x 12, 55lbs x 12, 65lbs x 12, 75lbs x 12
flat dumbell - 100lbs 3 x 10, 100lbs x 13 last set
incline barbell - 225lbs 2 x 5, 205lbs 2 x 6
flat...