StrongBigLean's Journal

[StrongBigLean]

21/3/23

WEIGHTLIFTING

Chest Press Machine (target: 32 reps in 4 sets) (previous: 29)

45 kg x8
45x8
45x8
45x7
reps: 31

Deadlift (target: 12 reps in 2 sets)

67.5x6
67.5x7
reps: 13

Row (target: 32 reps in 4 sets) (previous: 25)

65x7
65x7
65x7
65x7
reps: 28

Squats (target: 32 reps in 4 sets)

72.5x6
72.5x6
72.5x6
72.5x6
reps: 24

Shrugs (target: 30 reps in 3 sets) (previous: 20)

72.5x7
72.5x7
72.5x7
reps: 21

Calf Raise / Crunches Superset (target: 90 reps in 3 sets)

R 20x24 / L 20x24 / 20x24
R 20x24 / L 20x24 / 20x24
R 20x24 / L 20x24 / 20x24
reps: 72 / 72 / 72

Shoulder Press (target: 25 reps in 3 sets) (previous: 21)

17.5x8
17.5x7
17.5x7
reps: 22

ABS DAILY WORKOUT

I have had a pudding belly since I was about 10 years old. Not overweight by any means (or if overweight only slightly) but it's now time to get 6-pack/8-pack abs. This will come from a combination of weightlifting, cardio and diet. To help me get there I have a target to complete 12,000 situps (33 per day) and 12 hours of planking (2 minutes per day) in 2023.

Today:
36 situps
1 minute plank x2





22/3/23

Krav Maga
34 situps
1 minute plank x2

23/3/23

8.4 km jog
34 situps
1 minute plank x2





Cheers,

StrongBigLean

[StrongBigLean]

24/3/23

WEIGHTLIFTING

Chest Press Machine (target: 32 reps in 4 sets) (previous: 31)

45 kg x9
45x8
45x8
45x8
reps: 33

Squats (target: 32 reps in 4 sets) (previous: 24)

72.5x9
72.5x9
72.5x8
72.5x7
reps: 33

Row (target: 32 reps in 4 sets) (previous: 28)

65x8
65x8
65x7
65x6
reps: 29

Deadlift (target: 12 reps in 2 sets)

70x7
70x6
reps: 13

Shoulder Press (target: 25 reps in 3 sets) (previous: 22)

17.5x8
17.5x8
17.5x8
reps: 24

RDL (target: 30 reps in 3 sets)

47.5x11
47.5x11
47.5x9
reps: 31

Hack Squat (target: 30 reps in 3 sets)

55x11
55x11
55x9
reps: 31

Leg Curl Machine (target: 30 reps in 3 sets)

32x11
32x11
32x9
reps: 31

Leg Extension Machine (target: 30 reps in 3 sets)

32x9
32x12
32x12
reps: 33

ABS DAILY WORKOUT

I have had a pudding belly since I was about 10 years old. Not overweight by any means (or if overweight only slightly) but it's now time to get 6-pack/8-pack abs. This will come from a combination of weightlifting, cardio and diet. To help me get there I have a target to complete 12,000 situps (33 per day) and 12 hours of planking (2 minutes per day) in 2023.

Today:
34 situps
1 minute plank x2





25/3/23

5.4 km jog
34 situps
1 minute plank x2





Cheers,

StrongBigLean

[StrongBigLean]

26/3/23

WEIGHTLIFTING

Seated barbell curls / Skullcrushers Superset (target: 30 in 3 sets) (previous: - / 28)

20.6 kg x11 / 27.5x11
20.6x11 / 27.5x11
20.6x9 / 27.5x10
reps: 31 / 32

Lateral Raise / Shrug Superset (target: 30 in 3 sets) (previous: 23 / 21)

8x9 / 72.5x9
8x9 / 72.5x9
8x8 / 72.5x8
reps: 26 / 26

Calf Raise / Crunches Superset (target: 90 reps in 3 sets)

R 20x30 / L 20x30 / 20x30
R 20x30 / L 20x30 / 20x30
R 20x30 / L 20x30 / 20x30
reps: 90 / 90 / 90

Assisted pull up machine (target: 30 reps in 3 sets) (previous: 28)

bodyweight (87.6) minus 20 = 67.6
67.6x11
67.6x11
67.6x9
reps: 31

Pec Fly Machine (target: 30 reps in 3 sets)

60x11
60x11
60x10
reps: 32

Assisted dip machine (target: 30 reps in 3 sets) (previous: 28)

bodyweight (87.6) minus 20 = 67.6
67.6x11
67.6x11
67.6x9
reps: 31

ABS DAILY WORKOUT

I have had a pudding belly since I was about 10 years old. Not overweight by any means (or if overweight only slightly) but it's now time to get 6-pack/8-pack abs. This will come from a combination of weightlifting, cardio and diet. To help me get there I have a target to complete 12,000 situps (33 per day) and 12 hours of planking (2 minutes per day) in 2023.

Today:
36 situps
1 minute plank x2





27/3/23

Weigh in: 87.5 kg

Krav Maga
68 situps
1 minute plank x4





Cheers,

StrongBigLean

[StrongBigLean]

28/3/23

WEIGHTLIFTING

Chest Press Machine (target: 32 reps in 4 sets)

50 kg x5
50x5
50x5
50x5
reps: 20

Deadlift (target: 12 reps in 2 sets)

72.5x7
72.5x6
reps: 13

85x1
90x1

Row (target: 32 reps in 4 sets) (previous: 29)

65x9
65x8
65x8
65x8
reps: 33

Squats (target: 32 reps in 4 sets)

75x5
75x6
75x5
75x5
reps: 21

82.5x1

Seated curls / skullcrushers Superset (target: 30 reps in 3 sets) (previous: - / 27)

23.1x11 / 28.1x10
23.1x11 / 28.1x10
23.1x9 / 28.1x8
reps: 31 / 28

Shoulder Press (target: 25 reps in 3 sets) (previous: 24)

17.5x9
17.5x9
17.5x8
reps: 26

Assisted pullup machine (target: 30 reps in 3 sets)

(bodyweight minus 10)x6
(bodyweight minus 10)x7
(bodyweight minus 10)x7
reps: 20

ABS DAILY WORKOUT

I have had a pudding belly since I was about 10 years old. Not overweight by any means (or if overweight only slightly) but it's now time to get 6-pack/8-pack abs. This will come from a combination of weightlifting, cardio and diet. To help me get there I have a target to complete 12,000 situps (33 per day) and 12 hours of planking (2 minutes per day) in 2023.

Today:
34 situps
1 minute plank x2





29/3/23

12.7 km jog
34 situps
1 minute plank x2





Cheers,

StrongBigLean

[StrongBigLean]

30/3/23

WEIGHTLIFTING

Hack Squat (target: 30 reps in 3 sets)

57.5 kg x11
57.5x11
57.5x9
reps: 31

Lateral Raise / Shrugs Superset (target: 30 reps in 3 sets) (previous: 26 / 26)

8x10 / 72.5x10
8x9 / 72.5x10
8x8 / 72.5x11
reps: 27 / 31

RDL (target: 30 reps in 3 sets)

50x11
50x11
50x9
reps: 31

Pec Fly Machine (target: 30 reps in 3 sets)

65x11
65x11
65x9
reps: 31

Leg Curl Machine (target: 30 reps in 3 sets)

39x11
39x11
39x10
reps: 32

ABS DAILY WORKOUT

I have had a pudding belly since I was about 10 years old. Not overweight by any means (or if overweight only slightly) but it's now time to get 6-pack/8-pack abs. This will come from a combination of weightlifting, cardio and diet. To help me get there I have a target to complete 12,000 situps (33 per day) and 12 hours of planking (2 minutes per day) in 2023.

Today:
34 situps
1 minute plank x2





1/4/23

Krav Maga

2/4/23

68 situps
plank: 1.5 mins, 1.5 mins, 1 min

3/4/23

Krav Maga
68 situps
plank: 2 mins, 1 min, 1 min.

4/4/23

HIT session at my gym
68 situps
plank: 1 min, 2 mins, 1 min.

5/4/23

5.4 km jog
34 situps
2 minute plank





Cheers,

StrongBigLean

[StrongBigLean]

6/4/23

WEIGHTLIFTING

Chest Press Machine (target: 32 reps in 4 sets) (previous: 20)

50 kg x6
50x6
50x5
50x5
reps: 22

Squats (target: 32 reps in 4 sets) (previous: 21)

75x6
75x6
75x6
75x6
reps: 24

85x1

Row (target: 32 reps in 4 sets)

67.5x6
67.5x6
67.5x6
67.5x6
reps: 24

Deadlift (target: 12 reps in 2 sets)

75x7
75x6
reps: 13

85x1
92.5x1

Shoulder Press (target: 25 reps in 3 sets)

20x6
20x6
20x6
reps: 18

ABS DAILY WORKOUT

I have had a pudding belly since I was about 10 years old. Not overweight by any means (or if overweight only slightly) but it's now time to get 6-pack/8-pack abs. This will come from a combination of weightlifting, cardio and diet. To help me get there I have a target to complete 12,000 situps (33 per day) and 12 hours of planking (2 minutes per day) in 2023.

Today:
34 situps
1 minute plank x2





7/4/23

17.5 km jog

8/4/23

Krav Maga
34 situps
2 minute plank

9/4/23

5.4 km jog
34 situps
1 minute plank x2

10/4/23

Weigh in: 85 kg
21 km jog New PB! (Time: 2:17:27. Speed: 9.17 km/hour)
34 situps
2 minute plank





Cheers,

StrongBigLean

[StrongBigLean]

11/4/23

WEIGHTLIFTING

Row (target: 32 in 4 sets) (previous: 24)

67.5 kg x7
67.5x7
67.5x7
67.5x7
reps: 28

Chest Press Machine (target: 32 in 4 sets) (previous: 22)

50x7
50x7
50x6
50x5
reps: 25

Shoulder Press (target: 25 in 3 sets) (previous: 18)

20x7
20x4
20x8
reps: 19

Seated Barbell Curls / Skulls Superset (target: 30 in 3 sets) (previous: - / 28)

bar weight: 13.1 kg

25.6x11 / 28.1x8
25.6x11 / 28.1x8
25.6x9 / 28.1x8
reps: 31 / 24

Lateral Raise / Shrug Superset (target: 30 in 3 sets) (previous: 27 / -)

8x9 / 75x10
8x8 / 75x10
8x7 / 75x11
reps: 24 / 31

Pec Fly Machine (target: 30 reps in 3 sets)

70x11
70x11
70x7
reps: 29

Assisted pull up machine (target: 30 reps in 3 sets) (previous: 20)

bodyweight (88.1) minus 10 = 78.1
78.1x8
78.1x7
78.1x7
reps: 22

Assisted dip machine (target: 30 reps in 3 sets)

bodyweight (88.1) minus 10 = 78.1
78.1x8
78.1x7
78.1x6
reps: 21

ABS DAILY WORKOUT

I have had a pudding belly since I was about 10 years old. Not overweight by any means (or if overweight only slightly) but it's now time to get 6-pack/8-pack abs. This will come from a combination of weightlifting, cardio and diet. To help me get there I have a target to complete 12,000 situps (33 per day) and 12 hours of planking (2 minutes per day) in 2023.

Today:
68 situps
1 minute plank x4





12/4/23

Krav Maga
34 situps
1 minute plank x2





Cheers,

StrongBigLean

[StrongBigLean]

13/4/23

WEIGHTLIFTING

Squats (target: 32 reps in 4 sets) (previous: 24)

75x7
75x7
75x7
75x7
reps: 28

80x1
87.5x1

Deadlift (target: 12 reps in 2 sets)

77.5x7
77.5x6
reps: 13

87.5x1
95x1

Hack Squat (target: 30 reps in 3 sets)

checking form with lower weight. forms looks good.

30x11
30x11
30x9
reps: 31

RDL (target: 30 reps in 3 sets)

52.5x11
52.5x11
52.5x9
reps: 31

Leg Extension Machine (target: 30 reps in 3 sets)

39x11
39x11
39x9
reps: 31

ABS DAILY WORKOUT

I have had a pudding belly since I was about 10 years old. Not overweight by any means (or if overweight only slightly) but it's now time to get 6-pack/8-pack abs. This will come from a combination of weightlifting, cardio and diet. To help me get there I have a target to complete 12,000 situps (33 per day) and 12 hours of planking (2 minutes per day) in 2023.

Today:
34 situps
2 minute plank





14/4/23

Krav Maga
34 situps
1 minute plank x2

15/4/23

68 situps
plank: 2 min, 1 min, 1 min

16/4/23

68 situps
1 minute plank x4

18/4/23

68 situps
plank: 3 minutes, 1 minute

19/4/23

34 situps
1 minute plank x2

20/4/23

Krav Maga

22/4/23

Krav Maga





Cheers,

StrongBigLean

[StrongBigLean]

23/4/23

WEIGHTLIFTING

Chest Press Machine (target: 32 reps in 4 sets) (previous: 25)

50 kg x8
50x8
50x6
50x5
reps: 27

Squats (target: 32 reps in 4 sets) (previous: 28)

75x9
75x9
75x8
75x7
reps: 33

82.5x1
90x1 (equal PB, and heaviest lift since November 2015) (not great form, do it again before moving on to 92.5 kg)

Row (target: 32 reps in 4 sets) (previous: 28)

67.5x9
67.5x8
67.5x8
67.5x6
reps: 31

Deadlift (target: 12 reps in 2 sets)

80x6
80x7
reps: 13

90x1
97.5x1 (heaviest lift since November 2015)

Shoulder Press (target: 25 reps in 3 sets) (previous: 19)

20x8
20x9
20x8
reps: 25

Did it quite fast, do it again slower.

ABS DAILY WORKOUT

I have had a pudding belly since I was about 10 years old. Not overweight by any means (or if overweight only slightly) but it's now time to get 6-pack/8-pack abs. This will come from a combination of weightlifting, cardio and diet. To help me get there I have a target to complete 12,000 situps (33 per day) and 12 hours of planking (2 minutes per day) in 2023.

Today:
34 situps
1 minute plank x2





Cheers,

StrongBigLean

[StrongBigLean]

24/4/23

WEIGHTLIFTING

Seated Barbell Curls / Skulls Superset (target: 30 in 3 sets) (previous: - / 28)

bar weight: 13.1 kg

28.1x11 / 28.1x11
28.1x11 / 28.1x11
28.1x9 / 28.1x9
reps: 31 / 31

Hack Squat (target: 30 in 3 sets)

checking form with lower weight. forms looks good.

40x11
40x11
40x9
reps: 31

Lateral Raise / Shrug Superset (target: 30 in 3 sets) (previous: 27 / -)

8x10 / 77.5x10
8x10 / 77.5x10
8x10 / 77.5x10
reps: 30 / 30

RDL (target: 30 in 3 sets)

55x10
55x11
55x10
reps: 31

Assisted pull up machine (target: 30 reps in 3 sets) (previous: 22)

bodyweight (88) minus 10 = 78
78x9
78x8
78x7
reps: 24

Calf Raise Machine (target: 30 reps in 3 sets)

20x11
20x11
20x11
reps: 33

Pec Fly Machine (target: 30 reps in 3 sets) (previous: 29)

70x11
70x11
70x10
reps: 32

Leg Curl Machine (target: 30 reps in 3 sets)

45x11
45x11
45x9
reps: 31

ABS DAILY WORKOUT

I have had a pudding belly since I was about 10 years old. Not overweight by any means (or if overweight only slightly) but it's now time to get 6-pack/8-pack abs. This will come from a combination of weightlifting, cardio and diet. To help me get there I have a target to complete 12,000 situps (33 per day) and 12 hours of planking (2 minutes per day) in 2023.

Today:
36 situps
1 minute plank x2





25/4/23

5.4 km jog

26/4/23

Krav Maga
34 situps
1 minute plank x2

27/4/23

5.4 km jog
34 situps
2 minute plank





Cheers,

StrongBigLean

[StrongBigLean]

28/4/23

WEIGHTLIFTING

Chest Press Machine (target: 32 reps in 4 sets) (previous: 27)

50 kg x8
50x7
50x7
50x6
reps: 28

Leg Press (target: 32 reps in 4 sets)

142.5x9
142.5x9
142.5x8
142.5x8
reps: 34

152.5x5

Squat

80x1
90x1

Row (target: 32 reps in 4 sets) (previous: 31)

67.5x10
67.5x9
67.5x8
67.5x7
reps: 34

Deadlift (target: 12 reps in 2 sets)

82.5x7
82.5x7
reps: 14

92.5x1
100x1

Today is only the second day I've ever lifted a three digit number (in kg) in any exercise, the other day being in November 2015 (also deadlift).
In time, I want it to be that any day in which I do a Big 3 lift (anywhere up to 12 rep sets) is a day in which I lift a three digit number. Keep walking the path.

Shoulder Press (target: 25 reps in 3 sets) (previous: 19)

Slower reps

20x8
20x7
20x7
reps: 22

Leg Extension Machine (target: 30 reps in 3 sets)

45x10
45x10
45x11
reps: 31

Assisted dip machine (target: 30 reps in 3 sets) (previous: 21)

bodyweight (89.5) minus 10 = 79.5
79.5x9
79.5x9
79.5x9
reps: 27

ABS DAILY WORKOUT

I have had a pudding belly since I was about 10 years old. Not overweight by any means (or if overweight only slightly) but it's now time to get 6-pack/8-pack abs. This will come from a combination of weightlifting, cardio and diet. To help me get there I have a target to complete 12,000 situps (33 per day) and 12 hours of planking (2 minutes per day) in 2023.

Today:
68 situps
1 minute plank x4





29/4/23

Krav Maga
34 situps
1 minute plank x2





Cheers,

StrongBigLean

[StrongBigLean]

30/4/23

WEIGHTLIFTING

Someone at my gym told me that hypertrophy is best achieved through 3-5 sets of 6-12 reps with 60-90 seconds rest between sets. I want to research on this forum and other websites to confirm this but I have heard similar things like that before so it seems correct enough.

For at least a year now (probably longer) I've been in the bad habit of having 135-180 seconds rest between sets. I imagine this allows me to lift slightly heavier but perhaps at the cost of effective hypertrophy.

So today I dropped the weight a bit and went for 60-90 seconds rest between sets.

Also, with squats, I've developed a bad habit of taking long pauses during a set. Eg. doing 3-4 reps, pausing for quite a long time, 2-3 more reps, pause for quite a long time, more reps etc. I'd like to remove that habit.

Chest Press Machine (target: 32 reps in 4 sets)

45 kg x9
45x9
45x8
45x3
reps: 29

Lower weight next time.

Squat (target: 32 reps in 4 sets)

60x9
60x9
60x8
60x7
reps: 33

Pause a bit in the last three sets. Lower weight next time.

80x1
92.5x1 New PB!

Row (target: 32 reps in 4 sets)

60x9
60x9
60x8
60x7
reps: 33

Deadlift (target: 12 reps in 2 sets)

70x7
70x7
reps: 14

95x1
102.5x1

Shoulder Press (target: 25 reps in 3 sets)

15x9
15x9
15x8
reps: 26

Calf Raise Machine (target: 30 reps in 3 sets)

30x11
30x11
30x10
reps: 32

Assisted pullup machine (target: 30 reps in 3 sets)

bodyweight (87.8) minus 20 = 67.8
67.8x12
67.8x11
67.8x8
reps: 31

ABS DAILY WORKOUT

I have had a pudding belly since I was about 10 years old. Not overweight by any means (or if overweight only slightly) but it's now time to get 6-pack/8-pack abs. This will come from a combination of weightlifting, cardio and diet. To help me get there I have a target to complete 12,000 situps (33 per day) and 12 hours of planking (2 minutes per day) in 2023.

Today:
34 situps
1 minute plank x2





1/5/23

21.1 km jog in 2:04:12 (10.19 km/hour)

2/5/23

5.3 km jog
34 situps
1 minute plank x2

3/5/23

Krav Maga
34 situps
1 minute plank x2





Cheers,

StrongBigLean

[StrongBigLean]

4/5/23

WEIGHTLIFTING

Today I again used slightly lower weight and went for 60-90 seconds rest between sets.

Chest Press Machine (target: 32 in 4 sets)

40 kg x10
40x9
40x8
40x8
reps: 35

Row (target: 32 in 4 sets)

62.5x9
62.5x9
62.5x8
62.5x7
reps: 33

Shoulder Press (target: 25 in 3 sets)

17.5x9
17.5x9
17.5x4
reps: 22

Lateral Raise / Shrug Superset (target: 30 in 3 sets)

7x11 / 75x11
7x10 / 75x10
7x8 / 75x10
reps: 29 / 31

next time: 6/77.5

Seated Barbell Curls / Skulls Superset (target: 30 in 3 sets)

bar weight: 13.1 kg

25.6x11 / 25.6x11
25.6x11 / 25.6x11
25.6x9 / 25.6x9
reps: 31 / 31

Pec Fly Machine (target: 30 reps in 3 sets)

60x11
60x11
60x10
reps: 32

Assisted dip machine (target: 30 reps in 3 sets)

bodyweight minus 20 x11
bodyweight minus 20 x11
bodyweight minus 20 x6
reps: 28

next time: minus 30

Assisted pull up machine (target: 30 reps in 3 sets)

bodyweight minus 10 x10
bodyweight minus 10 x4
bodyweight minus 10 x4
reps: 18

ABS DAILY WORKOUT

I have had a pudding belly since I was about 10 years old. Not overweight by any means (or if overweight only slightly) but it's now time to get 6-pack/8-pack abs. This will come from a combination of weightlifting, cardio and diet. To help me get there I have a target to complete 12,000 situps (33 per day) and 12 hours of planking (2 minutes per day) in 2023.

Today:
34 situps
1 minute plank x2





Cheers,

StrongBigLean

[StrongBigLean]

5/5/23

WEIGHTLIFTING

Squats (target: 32 reps in 4 sets)

50 kg x9
50x9
50x8
50x8
reps: 34

80x1
95x1 (do again, not sure on form)

Deadlift (target: 12 reps in 2 sets)

72.5x7
72.5x6
reps: 13

97.5x1
105x1 (do again, not sure on form)

Hack Squat (target: 30 reps in 3 sets)

50x8
50x8
50x8
reps: 24

check form for 40kg and see if there's a difference

RDL (target: 30 reps in 3 sets)

50x11
50x11
50x9
reps: 31

Leg Extension Machine (target: 30 reps in 3 sets)

39x11
39x11
39x9
reps: 31

Calf Raise Machine (target: 30 reps in 3 sets)

40x11
40x11
40x10
reps: 32

Leg Curl Machine (target: 30 reps in 3 sets)

39x11
39x11
39x9
reps: 31

CARDIO

1500 steps on the staircase machine.

ABS DAILY WORKOUT

I have had a pudding belly since I was about 10 years old. Not overweight by any means (or if overweight only slightly) but it's now time to get 6-pack/8-pack abs. This will come from a combination of weightlifting, cardio and diet. To help me get there I have a target to complete 12,000 situps (33 per day) and 12 hours of planking (2 minutes per day) in 2023.

Today:
34 situps
1 minute plank x2





6/5/23

Krav Maga
34 situps
1 minute plank x2

7/5/23

5.3 km jog
34 situps
1 minute plank x2





Cheers,

StrongBigLean

[StrongBigLean]

8/5/23

WEIGHTLIFTING

Chest Press Machine (target: 32 reps in 4 sets) (previous: 29 reps)

45 kg x9
45x9
45x8
45x7
reps: 33

Squat (target: 32 reps in 4 sets)

55x9
55x9
55x8
55x7
reps: 33

80x1
95x1

Row (target: 32 reps in 4 sets)

65x9
65x9
65x8
65x7
reps: 33

Deadlift (target: 12 reps in 2 sets)

75x7
75x6
reps: 13

back hurting a bit so didn't do the 1RM as I have been recently

Shoulder Press (target: 25 reps in 3 sets) (previous: 22)

17.5x9
17.5x9
17.5x8
reps: 26

Calf Raise Machine (target: 30 reps in 3 sets)

50x11
50x11
50x11
reps: 33

Seated barbell curls / Skullcrusher Superset (target: 30 reps in 3 sets)

28.1x11 / 28.1x11
28.1x11 / 28.1x9
28.1x9 / 28.1x7
reps: 31 / 27

Assisted pullup machine (target: 30 reps in 3 sets) (previous: 18)

(bodyweight minus 10)x8
(bodyweight minus 10)x7
(bodyweight minus 10)x4
reps: 19

ABS DAILY WORKOUT

I have had a pudding belly since I was about 10 years old. Not overweight by any means (or if overweight only slightly) but it's now time to get 6-pack/8-pack abs. This will come from a combination of weightlifting, cardio and diet. To help me get there I have a target to complete 12,000 situps (33 per day) and 12 hours of planking (2 minutes per day) in 2023.

Today:
34 situps
1 minute plank x2





9/5/23

Weigh in: 86.5 kg
Krav Maga
34 situps
1 minute plank x2

10/5/23

5.4 km jog
34 situps
2 minute plank





Cheers,

StrongBigLean

[StrongBigLean]

11/5/23

WEIGHTLIFTING

Chest Press Machine (target: 32 reps in 4 sets)

50 kg x6
50x4
50x4
50x5
reps: 19

Squat (target: 32 reps in 4 sets)

60x10
60x9
60x8
60x7
reps: 34

Felt pain in my lower back after doing this. Same area that hurt after my car accident in 2008-2009. This gives me some aches and pains periodically every few months or so. Lasted about 15-20 minutes.

Not sure if this was due to having less time between sets (60-90 seconds), no pauses during sets, or worse form because I'm unconsciously trying to get through the set quicker because I'm no longer pausing during the set.

Next time I will increase it to 120-150 seconds between sets, and I will focus on doing the reps slower and with better form.

Seated barbell curls / Skullcrusher Superset (target: 30 reps in 3 sets) (previous: - / 27)

30.6x11 / 28.1x11
30.6x11 / 28.1x11
30.6x9 / 28.1x9
reps: 31 / 31

Deadlift (target: 12 reps in 2 sets)

77.5x7
77.5x6
reps: 13

Twinge in left back.
I don't think my form is great doing the deadlift.
Check my form in the mirror next time.

Row (target: 32 reps in 4 sets)

67.5x9
67.5x9
67.5x7
67.5x5
reps: 30

Shoulder Press (target: 25 reps in 3 sets)

20x9
20x9
20x7
reps: 25

Calf Raise Machine (target: 30 reps in 3 sets)

55x11
55x11
55x10
reps: 32

Assisted pullup machine (target: 30 reps in 3 sets) (previous: 19)

(bodyweight minus 10)x8
(bodyweight minus 10)x7
(bodyweight minus 10)x5
reps: 20

ABS DAILY WORKOUT

I have had a pudding belly since I was about 10 years old. Not overweight by any means (or if overweight only slightly) but it's now time to get 6-pack/8-pack abs. This will come from a combination of weightlifting, cardio and diet. To help me get there I have a target to complete 12,000 situps (33 per day) and 12 hours of planking (2 minutes per day) in 2023.

Today:
34 situps
1 minute plank x2





13/5/23

Krav Maga
34 situps
1 minute plank x2

15/5/23

Weigh in: 87 kg
Krav Maga
34 situps
2 minute plank

16/5/23

Krav Maga
34 situps
1 minute plank x2

17/5/23

Indoor Soccer
34 situps
1 minute plank x2





Cheers,

StrongBigLean

[StrongBigLean]

18/5/23

WEIGHTLIFTING

Squat (target: 32 reps in 4 sets)

60 kg x8
60x8
60x8
60x8
reps: 32

Did it slower and with better form

Chest Press Machine (target: 32 reps in 4 sets) (previous: 19 reps)

50 kg x6
50x6
50x5
50x4
reps: 21

Deadlift (target: 12 reps in 2 sets)

77.5x6
77.5x6
reps: 12

Did it slower and with better form

Row (target: 32 reps in 4 sets) (previous: 30)

67.5x9
67.5x9
67.5x8
67.5x6
reps: 31

Calf Raise Machine (target: 30 reps in 3 sets)

60x11
60x11
60x10
reps: 32

Shoulder Press (target: 25 reps in 3 sets)

20x9
20x8
20x5
reps: 22

Did it slower and with better form

Pec Fly Machine (target: 30 reps in 3 sets)

65x11
65x11
65x8
reps: 30





Cheers,

StrongBigLean

[StrongBigLean]

19/5/23

WEIGHTLIFTING

Leg Press Machine (target: 32 reps in 4 sets)

152.5 kg x9
152.5x9
152.5x8
152.5x7
reps: 33 (150-180 seconds between sets)

162.5x1
172.5x1
182.5x1

Seated Curl / Skulls Superset (target: 30 reps in 3 sets)

33.1x6 / 30.6x6
33.1x6 / 30.6x6
33.1x5 / 30.6x8
reps: 17 / 20

Hack Squat (target: 30 reps in 3 sets)

Tested form with 40 kg and 50 kg. They look about the same. Slight curve of back at the start of the rep is difficult to eliminate.

50x11
50x11
50x9
reps: 31

Lateral Raise / Shrug Superset (target: 30 reps in 3 sets)

6x11 / 77.5x11
6x11 / 77.5x11
6x9 / 77.5x6
reps: 31 / 28

RDL (target: 30 reps in 3 sets)

52.5x11
52.5x11
52.5x9
reps: 31

Assisted Pullup Machine (target: 30 reps in 3 sets) (previous: 20)

bodyweight (89.7) minus 10 = 79.7
79.7x8
79.7x8
79.7x5
reps: 21

Leg Curl Machine (target: 30 reps in 3 sets)

45x11
45x11
45x10
reps: 32

Assisted Dip Machine (target: 30 reps in 3 sets)

bodyweight (89.7) minus 30 = 59.7
59.7x11
59.7x11
59.7x10
reps: 32

Leg Extension Machine (target: 30 reps in 3 sets)

45x11
45x11
45x10
reps: 32

ABS DAILY WORKOUT

I have had a pudding belly since I was about 10 years old. Not overweight by any means (or if overweight only slightly) but it's now time to get 6-pack/8-pack abs. This will come from a combination of weightlifting, cardio and diet. To help me get there I have a target to complete 12,000 situps (33 per day) and 12 hours of planking (2 minutes per day) in 2023.

Today:
68 situps
1 minute plank x4





20/5/23

5.3 km jog
68 situps
1 minute plank x4





Cheers,

StrongBigLean

[StrongBigLean]

21/5/23

WEIGHTLIFTING

Chest Press Machine (target: 32 reps in 4 sets) (previous: 21 reps)

50 kg x7
50x7
50x6
50x5
reps: 25

Squat (target: 32 reps in 4 sets)

62.5x8
62.5x8
62.5x5
62.5x6
reps: 27

Row (target: 32 reps in 4 sets) (previous: 31 reps)

67.5x9
67.5x9
67.5x8
67.5x7
reps: 33

Lower right back hurt for about 10-15 minutes after this. I waited that long until I restarted the exercises. It didn't hurt when I did deadlift etc.

Deadlift (target: 12 reps in 2 sets)

80x6
80x7
reps: 13

Shoulder Press (target: 25 reps in 3 sets) (previous: 22, 25)

20x9
20x9
20x8
reps: 26

Calf Raise Machine (target: 30 reps in 3 sets)

65x11
65x11
65x10
reps: 32

Assisted pullup machine (target: 30 reps in 3 sets) (previous: 21)

bodyweight (89.7) minus 10 = 79.7
79.7x9
79.7x7
79.7x6
reps: 22

Arm Curl Machine (target: 30 reps in 3 sets)

20x8
15x8
10x8

5x8
5x8
5x8
reps: 24

Next time do 10 kg.

Tricep Extension Machine (target: 30 reps in 3 sets)

25x11

35x12
35x12
35x12
reps: 36

ABS DAILY WORKOUT

I have had a pudding belly since I was about 10 years old. Not overweight by any means (or if overweight only slightly) but it's now time to get 6-pack/8-pack abs. This will come from a combination of weightlifting, cardio and diet. To help me get there I have a target to complete 12,000 situps (33 per day) and 12 hours of planking (2 minutes per day) in 2023.

Today:
68 situps
1 minute plank x4





Cheers,

StrongBigLean

[StrongBigLean]

22/5/23

WEIGHTLIFTING

Pec Fly Machine (target: 30 reps in 3 sets)

70 kg x11
70x11
70x10
reps: 32

Leg Press Machine (target: 32 reps in 4 sets)

142.5x9
142.5x9
142.5x8
142.5x8
reps: 34

Squats

80x1
90x1
97.5x1

Deadlift

90x1
97.5x1
105x1

Lateral Raise / Shrug Superset (target: 30 reps in 3 sets) (previous: - / 28)

7x11 / 77.5x11
7x11 / 77.5x11
7x10 / 77.5x9
reps: 32 / 31

Hack Squat (target: 30 reps in 3 sets)

52.5x6

Tested form with 40 kg and 52.5 kg. I seem to roll my back/neck. This exercise it not worth doing for now until I see a PT and check if my form is ok. I am not near failure so not working the muscles too hard and I don't want to get to the point of failure since I'm not confident on the form.

There is a hack squat machine at the gym which I'll use instead. A quick google also revealed there is a dumbbell hack squat which might be easier.

RDL (target: 30 reps in 3 sets)

55x11
55x11
55x10
reps: 32

Leg Extension Machine (target: 30 reps in 3 sets)

52x11
52x11
52x9
reps: 31

Assisted Dip Machine (target: 30 reps in 3 sets)

bodyweight (90.1) minus 20 = 70.1
70.1x11
70.1x11
70.1x10
reps: 32

Leg Curl Machine (target: 30 reps in 3 sets)

52x9
52x9
52x7
reps: 25

ABS DAILY WORKOUT

I have had a pudding belly since I was about 10 years old. Not overweight by any means (or if overweight only slightly) but it's now time to get 6-pack/8-pack abs. This will come from a combination of weightlifting, cardio and diet. To help me get there I have a target to complete 12,000 situps (33 per day) and 12 hours of planking (2 minutes per day) in 2023.

Today:
68 situps
1 minute plank x4





23/5/23

Weigh in: 88 kg
Krav Maga
68 situps
plank: 2 min, 1 min, 1 min

24/5/23

Krav Maga
34 situps
2 minute plank

27/5/23

34 situps
2 minute plank

28/5/23

34 situps
2 minute plank

29/5/23

34 situps
1 minute plank x2

30/5/23

Weigh in: 85.5 kg
34 situps
2 minute plank

31/5/23

34 situps
2 minute plank

1/6/23

34 situps
1 minute plank x2

2/6/23

Krav Maga
34 situps
1 minute plank x2

3/6/23

Krav Maga
34 situps
2 minute plank





Cheers,

StrongBigLean

[StrongBigLean]

4/6/23

WEIGHTLIFTING

Chest Press Machine (target: 32 reps in 4 sets) (previous: 25 reps)

50 kg x8
50x7
50x6
50x2
reps: 23

40x9
total reps: 32

Squat (target: 32 reps in 4 sets) (previous: 27)

62.5x9
62.5x9
62.5x8
62.5x7
reps: 33

Row (target: 32 reps in 4 sets)

70x5
70x7
70x5
70x5
reps: 22

Deadlift (target: 12 reps in 2 sets)

82.5x7
82.5x6
reps: 13

Shoulder Press (target: 25 reps in 3 sets)

22.5x6
22.5x7
22.5x6
reps: 19

Calf Raise Machine (target: 30 reps in 3 sets)

70x11
70x11
70x10
reps: 32

Seated Curls / Skulls Superset (target: 30 reps in 3 sets) (previous: 17 / 20)

33.1x8 / 30.6x8
33.1x7 / 30.6x8
33.1x7 / 30.6x8
reps: 22 / 24

Assisted pullup machine (target: 30 reps in 3 sets) (previous: 22)

bodyweight (88.7) minus 10 = 78.7
78.7x9
78.7x7
78.7x4
reps: 20

ABS DAILY WORKOUT

I have had a pudding belly since I was about 10 years old. Not overweight by any means (or if overweight only slightly) but it's now time to get 6-pack/8-pack abs. This will come from a combination of weightlifting, cardio and diet. To help me get there I have a target to complete 12,000 situps (33 per day) and 12 hours of planking (2 minutes per day) in 2023.

Today:
34 situps
1 minute plank x2





6/6/23

Krav Maga

7/6/23

Krav Maga

8/6/23

34 situps
1 minute plank x2

9/6/23

34 situps
2 minute plank

10/6/23

30 km walk

12/6/23

34 situps
2 minute plank

13/6/23

Krav Maga
34 situps
1 minute plank x2

14/6/23

Krav Maga
34 situps
1 minute plank x2





Cheers,

StrongBigLean

[StrongBigLean]

17/6/23

WEIGHTLIFTING

Chest Press Machine (target: 32 reps in 4 sets) (previous: 25 reps)

50 kg x8
50x7
50x6
50x5
reps: 26

Squat (target: 32 reps in 4 sets)

65x5
65x5
65x5
65x6
reps: 21

Row (target: 32 reps in 4 sets) (previous: 22)

70x7
70x6
70x6
70x6
reps: 25

Deadlift (target: 12 reps in 2 sets)

85x6
85x7
reps: 13

Shoulder Press (target: 25 reps in 3 sets) (previous: 19)

22.5x9
22.5x6
22.5x6
reps: 21

Calf Raise Machine (target: 30 reps in 3 sets)

75x11
75x11
75x10
reps: 32

Seated Curls / Skulls Superset (target: 30 reps in 3 sets) (previous: 22 / 24)

33.1x8 / 30.6x9
33.1x8 / 30.6x9
33.1x8 / 30.6x7
reps: 24 / 25

Assisted pullup machine (target: 30 reps in 3 sets) (previous: 22)

bodyweight (88.8) minus 10 = 78.8
78.8x9
78.8x7
78.8x4
reps: 20

ABS DAILY WORKOUT

I have had a pudding belly since I was about 10 years old. Not overweight by any means (or if overweight only slightly) but it's now time to get 6-pack/8-pack abs. This will come from a combination of weightlifting, cardio and diet. To help me get there I have a target to complete 12,000 situps (33 per day) and 12 hours of planking (2 minutes per day) in 2023.

Today:
102 situps
Plank: 1 min, 3.5 mins (New PB!), 1.5 mins





18/6/23

34 situps
1 minute plank x2

19/6/23

Krav Maga
34 situps
2 minute plank

24/6/23

Krav Maga and BJJ
68 situps
1 minute plank x4





Cheers,

StrongBigLean

[StrongBigLean]

25/6/23

WEIGHTLIFTING

Leg Extension Machine (target: 30 reps in 3 sets)

59 kg x11
59x11
59x10
reps: 32

Calf Raise Machine (target: 30 reps in 3 sets)

80x11
80x11
80x10
reps: 32

Glute Press Machine (target: 30 reps in 3 sets)

50x11
50x11
50x10
reps: 32

Hack Squat Machine (target: 30 reps in 3 sets)

64x11
64x11
64x10
reps: 32

Leg Press Machine (target: 32 reps in 4 sets)

152.5x9
152.5x9
152.5x8
152.5x7
reps: 33

162.5x4
172.5x1

CARDIO

Staircase machine 2000 steps in 30 mins

ABS DAILY WORKOUT

I have had a pudding belly since I was about 10 years old. Not overweight by any means (or if overweight only slightly) but it's now time to get 6-pack/8-pack abs. This will come from a combination of weightlifting, cardio and diet. To help me get there I have a target to complete 12,000 situps (33 per day) and 12 hours of planking (2 minutes per day) in 2023.

Today:
68 situps
1 minute plank x4





26/6/23

Krav Maga
34 situps
1 minute plank x2

27/6/23

34 situps
2 minute plank

1/7/23

Krav Maga

3/7/23

Krav Maga
68 situps
1 minute plank x4

4/7/23

68 situps
plank: 1.5 mins, 1.5 mins, 1 min

6/7/23

68 situps
plank: 2 mins, 1 min, 1 min

8/7/23

Krav Maga

9/7/23

102 situps
1 minute plank x6

10/7/23

Krav Maga
34 situps
2 minute plank

15/7/23

Krav Maga

16/7/23

Plank: 2 min, 1 minx6,
136 situps

17/7/23

Krav Maga

18/7/23

2 minute plank
34 situps

22/7/23

Krav Maga

24/7/23

Weigh in: 88 kg
2 minute plank x2
68 situps

25/7/23

Krav Maga

26/7/23

2 minute plank x2
68 situps

29/7/23

Krav Maga

9/8/23

Krav Maga
1 minute plank x2
34 situps

11/8/23

1 minute plank x2
34 situps

12/8/23

Krav Maga
1 minute plank x4
68 situps

13/8/23

1 minute plank x8
136 situps
5.3 km jog

14/8/23

weigh in: 86.5 kg
1 minute plank x4
68 situps

15/8/23

1 minute plank x6, 2 minute plank
136 situps

16/8/23

1 minute plank x4
68 situps

17/8/23

Krav Maga
1 minute plank x2
34 situps

18/8/23

Krav Maga
1 minute plank x2
34 situps

19/8/23

2 minute plank x2
68 situps

21/8/23

2 minute plank
34 situps

22/8/23

weigh in: 87 kg
plank: 2 mins x2, 1 min x4
136 situps

23/8/23

plank: 2.5 mins, 1.5 mins
68 situps
10.6 km jog in 1:08:04 (9.34 km/h)

24/8/23

Krav Maga
plank: 1.5 mins, 1.5 mins, 1 min
68 situps

25/8/23

Krav Maga
1 minute plank x4
68 situps

26/8/23

1 minute plank x2
34 situps

27/8/23

4 minute plank (New PB!)
68 situps

28/8/23

1 minute plank x4
68 situps

29/8/23

weigh in: 86 kg
2 minute plank
34 situps

31/8/23

Krav Maga

1/9/23

Krav Maga
2 minute plank
34 situps

4/9/23

plank: 1 min x8, 2 min
170 situps

5/9/23

2 min plank
34 situps

6/9/23

1 minute plank x4
68 situps

7/9/23

weigh in: 86.5 kg
Krav Maga
2 minute plank
34 situps

8/9/23

Krav Maga
1 minute plank x2
34 situps

14/9/23

planks: 1 min x4, 2 min
102 situps

15/9/23

Krav Maga
1 minute plank x2
34 situps

16/9/23

Krav Maga

17/9/23

Planking: 1 min x4, 2 min
102 Situps

18/9/23

1 min plank x2
34 situps

20/9/23

Spikeball
1 min plank x2
34 situps

21/9/23

Krav Maga

22/9/23

2 minute plank
34 situps

23/9/23

Krav Maga

28/9/23

planking: 1 min x6, 2 min
136 situps
Jog 5.4 km

29/9/23

Krav Maga
planking: 1 min x2
34 situps

4/10/23

planking: 1 min x8, 2 min
170 situps

5/10/23

Boxing Skills
planking: 1 min x2, 2 min
68 situps

6/10/23

2 minute plank x2
68 situps

7/10/23

Boxing Skills
Krav Maga
planking: 1 min x2, 2 min
68 situps

8/10/23

2 minute plank x2
68 situps
15.9 km jog in 1:53:46.50 (8.38 km/h)

9/10/23

2 minute plank x2
68 situps

10/10/23

Boxing Skills
2 minute plank
34 situps

12/10/23

Boxing Skills

13/10/23

Jog 17.5 km in 2:06:21 (8.31 km/hr)

18/10/23

2 minute plank x2
68 situps

19/10/23

weigh in: 86 kg
Boxing skills
planking: 3 min, 1 min
68 situps





Cheers,

StrongBigLean

[StrongBigLean]

20/10/23

WEIGHTLIFTING

Chest Press Machine (target: 32 reps in 4 sets) (previous: 26 reps)

50 kg x6
50x3
50x2
50x1
reps: 12

40x7
40x3
30x7
30x4

total reps: 33

(next time 45 kg)

Squat (target: 32 reps in 4 sets) (previous: 21 reps)

65x9
65x4
65x5
65x4
reps: 22

80x1
90x1 (difficult, do more of lower weight before doing 90+ again)

Row (target: 32 reps in 4 sets) (previous: 25)

70x6
70x5
70x4
70x3
reps: 18

Deadlift (target: 12 reps in 2 sets)

85x6
85x6
reps: 12 (not sure on form, film myself)

95x1

Shoulder Press (target: 25 reps in 3 sets) (previous: 21)

22.5x5
22.5x5
22.5x4
reps: 14

Seated Curls (target: 30 reps in 3 sets) (previous: 24)

33.1x3
33.1x4
33.1x1
reps: 8

23.1x9
23.1x7
23.1x3
23.1x3

total reps: 30

(next time 28.1)

ABS DAILY WORKOUT

I have had a pudding belly since I was about 10 years old. Not overweight by any means (or if overweight only slightly) but it's now time to get 6-pack/8-pack abs. This will come from a combination of weightlifting, cardio and diet. To help me get there I have a target to complete 12,000 situps (33 per day) and 12 hours of planking (2 minutes per day) in 2023.

Today:
34 situps
1 minute plank x2





23/10/23

Krav
Plank: 2 min x2, 1 min x2
situps: 102

24/10/23

Krav

26/10/23

Boxing Skills

28/10/23

24.5 km jog New PB! (Time: 2:52:51.84. Speed: 8.50 km/hour)

29/10/23

1 minute plank x12
204 situps

30/10/23

weigh in: 86.5 kg
planking: 1 min x4, 2 min
102 situps

31/10/23

1 minute plank x6
102 situps

1/11/23

Boxing skills
1 minute plank x6
102 situps

2/11/23

Boxing skills

3/11/23

Jog 4.2 km at 12.3 km/h
1 minute plank x4
68 situps

4/11/23

Jog 8.4 km at 11 km/h
1 minute plank x2
34 situps

6/11/23

planking: 1 min x2, 2 min x2
102 situps

7/11/23

Weigh in: 86.5 kg
Gym class - Jumpstart 9am
1 minute plank x2
34 situps

8/11/23

Boxing Skills
1 minute plank x2
34 situps

9/11/23

Boxing Skills
plank: 1.5 minutes x2, 1 minute
68 situps





Cheers,

StrongBigLean

[StrongBigLean]

10/11/23

WEIGHTLIFTING

Chest Press Machine (target: 32 reps in 4 sets)

45 kg x9
45x5
45x5
45x4
reps: 23

40x5
40x4

total reps: 32

(next time 40 kg)

Squat (target: 32 reps in 4 sets) (previous: 22 reps)

65x7
65x6
65x6
65x5
reps: 24

60x4
60x4

total reps: 32

Row (target: 32 reps in 4 sets) (previous: 18)

70x7
70x6
70x4
70x2
reps: 19

60x4
60x5
60x4

total reps: 32

Deadlift (target: 12 reps in 2 sets)

75x6
75x6
reps: 12

Shoulder Press (target: 25 reps in 3 sets) (previous: 14)

22.5x7
22.5x5
22.5x5
reps: 17

Felt pain in my right arm during this exercise.
Have been feeling it for a few days.
Can't remember when it started.
Definitely didn't feel it during my last weightlifting day on 20/10/23.
May have been from doing lateral raise as part of gym class on 7/11/23.
Not sure if just soreness or muscle tear.
Will monitor.
Also felt the same pain when doing a few skullcrushers (23.1x8), lateral raises (2.5kg) and pec machine (25kg, 50kg).

RDL (target: 30 reps in 3 sets)

55x8
55x4
55x4
reps: 16

40x8
40x6

total reps: 30

Leg Extension Machine (target: 30 reps in 3 sets)

59x8
59x8
59x8
reps: 24

59x6

total reps: 30

Calf Raise Machine (target: 30 reps in 3 sets)

80x11
80x11
80x8
reps: 30

Not all reps were great. Next time 70kg.

Hack Squat Machine (target: 30 reps in 3 sets)

64x8
64x9
64x8
reps: 25

64x5

Glute Press Machine (target: 30 reps in 3 sets)

R 50x11 / L 50x11
R 50x11 / L 50x11
R 50x8 / L 50x8
reps: 30 / 30

Seated Curls (target: 30 reps in 3 sets)

28.1x8
28.1x5
28.1x4
reps: 17

23.1x6
23.1x5
23.1x3

total reps: 31

ABS DAILY WORKOUT

I have had a pudding belly since I was about 10 years old. Not overweight by any means (or if overweight only slightly) but it's now time to get 6-pack/8-pack abs. This will come from a combination of weightlifting, cardio and diet. To help me get there I have a target to complete 12,000 situps (33 per day) and 12 hours of planking (2 minutes per day) in 2023.

Today:
34 situps
1 minute plank x2





Cheers,

StrongBigLean

[StrongBigLean]

11/11/23

JOGGING

25 minutes

WEIGHTLIFTING

Bench Press (target: 32 reps in 4 sets)

40 kg x9
40x9
40x8
40x7
reps: 33

Could feel that pain in my right arm from yesterday.
Might be best to stop this exercise until that clears.

Leg Press (target: 32 reps in 4 sets)

102.5x13
102.5x13
102.5x13
102.5x12
reps: 51

Row Machine (target: 32 reps in 4 sets)

45x9
45x9
45x5
45x4
reps: 27

35x5

total reps: 32

Hack Squat Machine (target: 30 reps in 3 sets) (previous: 25)

64x11
64x10
64x10
reps: 31

Seated Curls (target: 30 reps in 3 sets) (previous: 17)

28.1x9
28.1x7
28.1x3
reps: 19

23.1x6
23.1x5

total reps: 30

Calf Raise Machine (target: 30 reps in 3 sets)

70x11
70x11
70x8
reps: 30

Skullcrushers (target: 30 reps in 3 sets)

13.1x13
13.1x14
13.1x14
13.1x14
reps: 55

Leg Extension Machine (target: 30 reps in 3 sets) (previous: 24)

59x11
59x10
59x10
reps: 31

Assisted Pullup Machine (target: 30 reps in 3 sets)

(bodyweight minus 30)x11
(bodyweight minus 30)x11
(bodyweight minus 30)x8
reps: 30

Glute Press Machine (target: 30 reps in 3 sets)

R 55x11 / L 55x11
R 55x11 / L 55x11
R 55x9 / L 55x9
reps: 31 / 31

Shrugs (target: 30 reps in 3 sets)

70x11
70x11
70x8

ABS DAILY WORKOUT

I have had a pudding belly since I was about 10 years old. Not overweight by any means (or if overweight only slightly) but it's now time to get 6-pack/8-pack abs. This will come from a combination of weightlifting, cardio and diet. To help me get there I have a target to complete 12,000 situps (33 per day) and 12 hours of planking (2 minutes per day) in 2023.

Today:
102 situps
1 minute plank x6





12/11/23

Warm up: jog for 2 minutes at 8 km/h, jog for 2 minutes at 10 km/h
Jog 4.2 km at 12.4 km/h
1 minute plank x4
68 situps





Cheers,

StrongBigLean

[StrongBigLean]

13/11/23

WEIGHTLIFTING - LEGS

Squat (target: 32 reps in 4 sets) (previous: 24 reps)

65x8
65x7
65x6
65x6
reps: 27

60x3
60x2

total reps: 32

Calf Raise Machine (target: 30 reps in 3 sets)

75x11
75x11
75x9
reps: 31

Deadlift (target: 12 reps in 2 sets)

87.5x6
87.5x6
reps: 12

Glute Press Machine (target: 30 reps in 3 sets)

R 60x11 / L 60x11
R 60x11 / L 60x11
R 60x9 / L 60x9
reps: 31 / 31

RDL (target: 30 reps in 3 sets) (previous: 16)

55x7
55x7
55x8
reps: 22

55x4
55x4

total reps: 30

Leg Extension Machine (target: 30 reps in 3 sets)

66x8
66x8
66x9
reps: 25

66x5

total reps: 30

Hack Squat Machine (target: 30 reps in 3 sets)

74x5
74x6
74x5
reps: 16

64x8
64x6

total reps: 30

Leg Press Machine

142.5x1
157.5x1
172.5x1
182.5x1
187.5x1

ABS DAILY WORKOUT

I have had a pudding belly since I was about 10 years old. Not overweight by any means (or if overweight only slightly) but it's now time to get 6-pack/8-pack abs. This will come from a combination of weightlifting, cardio and diet. To help me get there I have a target to complete 12,000 situps (33 per day) and 12 hours of planking (2 minutes per day) in 2023.

Today:
68 situps
1 minute plank x4

Stationary Bike: 2 km (level 5 resistance); 5 km (level 10 resistance).
(next time: level 16 resistance).





Cheers,

StrongBigLean

[StrongBigLean]

14/11/23

WEIGHTLIFTING - ARMS

Chest Press Machine (target: 32 reps in 4 sets)

40 kg x9
40x9
40x8
40x5
reps: 31

40x2

total reps: 33

Row (target: 32 reps in 4 sets) (previous: 19)

70x5
70x5
70x5
70x5
reps: 20

60x6
60x6

total reps: 32

Seated Curls (target: 30 reps in 3 sets) (previous: 19)

28.1x7
28.1x7
28.1x6
reps: 20

23.1x6
23.1x5

total reps: 31

Skullcrushers (target: 30 reps in 3 sets)

18.1x11
18.1x11
18.1x8
reps: 30

23.1x11
23.1x7

Assisted Pullup Machine (target: 30 reps in 3 sets)

(bodyweight minus 20)x11
(bodyweight minus 20)x6
(bodyweight minus 20)x4
reps: 21

(bodyweight minus 30)x5
(bodyweight minus 30)x4

total reps: 30

Arm Curl Machine (target: 30 reps in 3 sets)

15x11
15x11
15x9
reps: 31

Shrugs (target: 30 reps in 3 sets)

72.5x11
72.5x11
72.5x9
reps: 31

Dumbbell Curls (target: 30 reps in 3 sets)

10x11
10x8
10x7
reps: 26

Dumbbell Curl sat on bench with upper arm constrained by thigh (target: 30 reps in 3 sets)

R 5x11 / L 5x11
R 5x11 / L 5x11
R 5x9 / L 5x9
reps: 31 / 31





15/11/23

Boxing Skills
planking: 1 min x2, 2 min
68 situps

16/11/23

Boxing Skills
1 minute plank x2
34 situps





Cheers,

StrongBigLean

[StrongBigLean]

17/11/23

WEIGHTLIFTING - LEGS

Squat (target: 32 reps in 4 sets) (previous: 27 reps)

65 kg x4
65x4
65x4
65x5
reps: 17

20x8
20x7

total reps: 32

75x1
80x1
85x1

Calf Raise Machine (target: 30 reps in 3 sets)

80x11
80x11
80x9
reps: 31

Deadlift (target: 12 reps in 2 sets)

90x7
90x6
reps: 13

95x1
97.5x1

Glute Press Machine (target: 30 reps in 3 sets)

R 65x11 / L 65x11
R 65x11 / L 65x11
R 65x9 / L 65x9
reps: 31 / 31

RDL (target: 30 reps in 3 sets) (previous: 22)

55x11
55x11
55x9
reps: 31

Leg Press Machine 1 (inclined)

162.5x1
172.5x1
182.5x1
192.5x1

Leg Extension Machine (target: 30 reps in 3 sets) (previous: 25)

66x11
66x11
66x9
reps: 31

Hack Squat Machine (target: 30 reps in 3 sets) (previous: 16)

74x8
74x6
74x9
reps: 23

74x8

total reps: 31

Leg Press Machine 2 (not inclined)

100x4
140x2
160x2
170x2

ABS DAILY WORKOUT

I have had a pudding belly since I was about 10 years old. Not overweight by any means (or if overweight only slightly) but it's now time to get 6-pack/8-pack abs. This will come from a combination of weightlifting, cardio and diet. To help me get there I have a target to complete 12,000 situps (33 per day) and 12 hours of planking (2 minutes per day) in 2023.

Today:
68 situps
1 minute plank x4

Stationary Bike: 5 km (level 16 resistance).





Cheers,

StrongBigLean

[StrongBigLean]

18/11/23

WEIGHTLIFTING - ARMS

Chest Press Machine (target: 32 reps in 4 sets) (previous: 31)

40 kg x9
40x9
40x8
40x7
reps: 33

Row (target: 32 reps in 4 sets) (previous: 20)

70x6
70x6
70x5
70x4
reps: 21

60x5
60x6

total reps: 32

Seated Curls (target: 30 reps in 3 sets) (previous: 20)

28.1x8
28.1x8
28.1x6
reps: 22

23.1x8

total reps: 30

Skullcrushers (target: 30 reps in 3 sets)

23.1x11
23.1x11
23.1x9
reps: 31

Assisted Pullup Machine (target: 30 reps in 3 sets) (previous: 21)

(bodyweight minus 20)x9
(bodyweight minus 20)x8
(bodyweight minus 20)x7
reps: 24

(bodyweight minus 30)x6

total reps: 30

Shrugs (target: 30 reps in 3 sets)

75x8
75x5
75x4
reps: 17

60x7
60x6

total reps: 30

Arm Curl Machine (target: 30 reps in 3 sets)

20x11
20x8
20x6
reps: 25

15x5

total reps: 30

Dumbbell Curls (target: 30 reps in 3 sets) (previous: 25)

10x9
10x9
10x7
reps: 25

8x5

total reps: 30

Dumbbell Curl sat on bench with upper arm constrained by thigh (target: 30 reps in 3 sets)

R 7x7 / L 7x7
R 7x7 / L 7x7
R 7x4 / L 7x4
reps: 18 / 18

Tricep Extension Machine (target: 30 reps in 3 sets)

40x11
40x11
40x11
reps: 33

ABS DAILY WORKOUT

I have had a pudding belly since I was about 10 years old. Not overweight by any means (or if overweight only slightly) but it's now time to get 6-pack/8-pack abs. This will come from a combination of weightlifting, cardio and diet. To help me get there I have a target to complete 12,000 situps (33 per day) and 12 hours of planking (2 minutes per day) in 2023.

Today:
68 situps
1 minute plank x4





Cheers,

StrongBigLean