Fitnessnewb's log - From ex-gamer to hall of famer!!

[fitnessnewb]

I doubt you'd lose any fat [....]

I agree with you that a 2 body split would be good I hope I can fix that but I probably cant in indonesia. Will do pullups dips and bw rows and pushups ofc.

But wont it be possible to lose fat while maintaining muscle?

[Serb-Muscle]

i hate exams.. just came back from math exam. I have 51 % going into exam so i hope i pass.

[fitnessnewb]

i hate exams.. just came back from math exam. I have 51 % going into exam so i hope i pass.

yea gl with that man

[fitnessnewb]

SQUAT:
6x110

5x156
5x200New PR! not happy with this one, think I could go down deeper
5x156
6x110

LEG PRESS:
12x374
8x462
7x528
6x550New PR!

LEG CURL:
8x88
8x100
8x110New pr

CALF RAISE:
75x125 killer calf raise

WEIGHTED DECLINE:
included several drop sets in these
BW+22 x 15
BW+33 x 15
BW+45 x 15

PULLEY SIDE BENDS:
2x 12x44
12x56

DRAGON FLAG:
5 forced negatives

LEG RAISE:
BW+12 x 15
BW+12 x 15

WEIGHTED CRUNCH:
10x44
10x44

Good workout all in all, was a bit late so had to hurry a bit and I believe I could have tired my abs out more. Nonetheless I am very happy with the leg press as I finally hit 250kg. Shoulders tomorrow.
7/10

[ice_man89]

great work dude on all the PR's!

[theWolf247]

holy PRs everywhere!! lol

[.Alex]

Progressing very well!

[Serb-Muscle]

Good progress keep on bumping up weight. What does PR mean anyway lol?
never really knew

[ice_man89]

Good progress keep on bumping up weight. What does PR mean anyway lol?
never really knew

PR = personal record

[fitnessnewb]

Shoulder warmup circuit(will post if interested)

SHOULDER DB PRESS
14x30
12x40
15x44
12x50New pr!

SHOULDER ARNOLD PRESS
10x26
10x30
8x35

SHOULDER BEHIND NECK BB PRESS
15x60
12x82
10x82

FRONT+SIDE+BENT OVER RAISE
8x12
8x14
8x16

DB UPRIGHT ROWS
10x30
10x30
7x32
5x38

DB SHRUGS
18x66
15x70
15x70
15x70
15x70

DB SERRATUS INCLINE SHOULDER PUSH
20x32
20x40
20x40

Great workout, really felt the BB behind the neck and I am happy with the DB shoulder press PR. I did need help to get it up, anyone have tips getting this up alone? Felt the traps too, and the DB upright row was great compared to the BB upright row. All in all, good workout 8.5/10

[ice_man89]

great work on the PR and strong volume.

erm to get the weight up i usually balance the weight flat on my knees, lean forward untill my chest is by the dumbbells then as i lean back keep the weight to my chest and i'm usually good to go. usualy good doing it this way untill just after 70's.

[fitnessnewb]

great work on the PR and strong volume.

erm to get the weight up i usually balance the weight flat on my knees, lean forward untill my chest is by the dumbbells then as i lean back keep the weight to my chest and i'm usually good to go. usualy good doing it this way untill just after 70's.

alright, thank you sir!

[Str8Rippin]

Great job on the leg press pr's! On the squats really focus on getting down deep enough first. Heavy shoulder presses to. I hate high reps

[fitnessnewb]

UNDERWATER
50M 1 breath

SPRINTS:
5x50M freestyle
best time: 0:29

5x50M butterfly
best time: 0:33New PR!

5x50M backstroke
best time: 0:37

100m relaxed cooldown swim

All in all good workout, I am really really tired atm, far more tired than after weightlifting sessions lol this is demolishing. 9/10 very happy with new butterfly PR, also under water swimming seemed to go a bit better

SICK INSPIRATIONAL VIDEO:


Just felt like sharing, really gave me energy to work hard. IF THEY CAN DO SO CAN WE!!

[cheesecake0]

strong swimming breh

[fitnessnewb]

strong swimming breh

thanks now watch the vid!

[Str8Rippin]

Very strong swimming. I just like to splash around Check out my log tom, ill show you what im going to. Has a zipline and 1,2,3,4,5 story jump off platforms

[readyforthepain]

great looking log deff subed you have some long workouts

[fitnessnewb]

DEADLIFT
10x110
10x110
8x156
5x176
5x176
Went down in weight, and used plates so the bar was higher, my form was good but I still have trouble on the lowering phase. Any help on that would be great.

INCLINE BENCH PRESS
12x88
8x110
5x121
5x132

BENCH PRESS
5x132
5x132
5x132

DIPS
BW+10x10
BW+22x8 BWx7
BW+22 BWx6

DB ROW SUPERSET CHINUPS
5x70 BWx6
5x70 BWx4
5x70 BWx4
5x70 BWx4
5x70 BWx3

CLOSE GRIP LAT PULLDOWN
5x176
5x176
5x176

AB CIRCUIT
2x

Damn that workout was harsh, felt pain all over and didnt do shoulder presses as they were still sore from swimming and from doing them on thursday. Deadlifts went great except for the lowerphase. For the rest it was hard to do this volume for my upper body. Felt my shoulders were still weak from yesterday. 8/10 really pushed it, felt like throwing up.

[ice_man89]

when you say you have problems in the lowering phase of the deadlift what is it your doing wrong? are you putting the weight onto your knees? rounding your back? etc

[fitnessnewb]

when you say you have problems in the lowering phase of the deadlift what is it your doing wrong? are you putting the weight onto your knees? rounding your back? etc

when I look in the mirror I just drop it and my back is abit rounded. Lifting it up is flat back all the time but as I said lowering I dont know what I am doing wrong. Maybe put my ass back more or something.

[ice_man89]

when I look in the mirror I just drop it and my back is abit rounded. Lifting it up is flat back all the time but as I said lowering I dont know what I am doing wrong. Maybe put my ass back more or something.

yea stick your arse out as your going down and keep your chest up. is the mirror to the side of you?, ive always been told not to look to the side while your doing deads as it puts more pressure on your spine or something like that ?

[readyforthepain]

I loved the video seen it a few times.

[fitnessnewb]

yea stick your arse out as your going down and keep your chest up. is the mirror to the side of you?, ive always been told not to look to the side while your doing deads as it puts more pressure on your spine or something like that ?

yea this time I went down weight and checked form, it slipped last time so ye. Wanted to look from side to check my back.

[.Alex]

Sick swim times mate, the pool at my gym is like 18m long.. how ghey!

What grip are you deadlifting with? (Can't see you mentioned it)

[PRMachine]

I agree with you that a 2 body split would be good I hope I can fix that but I probably cant in indonesia. Will do pullups dips and bw rows and pushups ofc.

But wont it be possible to lose fat while maintaining muscle?

Yeah this is possible, but i was saying i don't think you'd lose much fat, not exercising much, but i'm sure huge supersets of bw exercises will be good cardio.

[fitnessnewb]

Yeah this is possible, but i was saying i don't think you'd lose much fat, not exercising much, but i'm sure huge supersets of bw exercises will be good cardio.

haha yea was thinking of some running and swimming, should be a possibility over there

[fitnessnewb]

Sick swim times mate, the pool at my gym is like 18m long.. how ghey!

What grip are you deadlifting with? (Can't see you mentioned it)

double overhand grip, but when I feel it slipping I go for the "hook" grip. At least you got a pool at your gym haha, I need to travel 10 miles for one

[FightingIrish98]

Wher'd you find that nice looking calorie/fat/protein/carb counter?

[fitnessnewb]

Wher'd you find that nice looking calorie/fat/protein/carb counter?

www.fitday.com sir