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  1. #301
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 32
    Posts: 327
    Rep Power: 610
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    13/8/22

    UPPER DAY WORKOUT

    barbell curls / skulls

    31 kg x11 / 20x11
    31x11 / 20x11
    31x10 / 20x10
    reps: 32 / 32

    *next time with barbell curls I want to lower my arms further and do a fuller range of motion with each rep.

    bench press machine

    45x9
    45x7
    45x4
    45x3
    reps: 23

    barbell row

    73.5x9
    73.5x9
    73.5x7
    73.5x7
    reps: 32

    *next time I want to decrease the weight so that I can squeeze my back muscles after each rep.

    shoulder press

    31x8
    31x6
    31x3
    reps: 17

    lateral raises / shrugs superset

    5x11 / 62.5x11
    5x11 / 62.5x11
    5x9 / 62.5x9
    reps: 31 / 31

    assisted pull up machine

    bodyweight (84.8) minus 30 = 54.8
    54.8x12
    54.8x10
    54.8x9
    reps: 31

    assisted dip machine

    bodyweight (84.8) minus 40 = 44.8
    44.8x12
    44.8x10
    44.8x9
    reps: 31





    Cheers,

    StrongBigLean
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  2. #302
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 32
    Posts: 327
    Rep Power: 610
    StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500)
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    29/10/22

    Been a long time since I've done a workout.
    Today I wanted to do all my reps even if I had to do them over more sets that I had targeted.

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

    45 kg x9
    45x9
    45x4
    45x5

    reps: 27

    45x3
    45x2

    total reps: 32

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

    142.5x9
    142.5x4
    142.5x5
    142.5x4

    reps: 22

    142.5x4
    142.5x3
    142.5x3

    total reps: 32

    Barbell Rows (target: 32 reps in 4 sets)

    72.5x3

    72.5x5
    72.5x4
    72.5x4
    72.5x4

    reps: 17

    72.5x3
    50x5
    50x4

    total reps: 32

    Squats (target: 32 reps in 4 sets)

    65x4
    65x4
    65x4
    65x1

    reps: 13

    At this point I wanted to quit the workout. I was pissed off that I hadn't reached at least 16 or 17 reps. But I went for a walk and ate an apple, came back and did shoulder press (see below), and then finished off squats at a lower weight.

    40x7
    40x7
    40x5

    total reps: 32

    Shoulder Press (target: 25 reps in 3 sets)

    30x9
    30x9
    30x4

    reps: 22

    30x3

    total reps: 25

    Dumbbell Curls and Skulls (target: 30 reps in 3 sets)

    Weight is combined weight of both dumbbells.

    30x6 / 20x6
    30x6 / 20x6
    30x5 / 20x5

    reps: 17 / 17

    30x3 / 20x4
    30x3 / 20x4
    30x3 / 20x2
    30x3 / 20x3
    30x2 / -

    total reps: 31 / 30

    Deadlifts (target: 12 reps in 2 sets)

    85x2

    85x5
    85x3

    reps: 8

    85x2

    total reps: 12

    Pullups (target: 30 reps in 3 sets)

    bodyweight: 82.8 kg

    82.8x3
    82.8x3
    82.8x3

    reps: 9

    82.8x2
    82.8x2
    82.8x2
    82.8x2
    82.8x2
    72.8x4
    72.8x3
    62.8x3
    62.8x2

    total reps: 31

    Calf Raises and Crunches (target: 30 reps in 3 sets)

    R 20x10 / L 20x10 / 20x10
    R 20x10 / L 20x10 / 20x10
    R 20x10 / L 20x10 / 20x10

    reps: R 30 / L 30 / 30

    Dips (target: 30 reps in 3 sets)

    82.8x1
    62.8x2

    42.8x10
    52.8x9
    52.8x7

    reps: 26 at a weight of at least 42.8 kg

    52.8x4

    total reps: 33





    Cheers,

    StrongBigLean
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  3. #303
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 32
    Posts: 327
    Rep Power: 610
    StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500)
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    6/11/22

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

    45 kg x4
    45x3
    45x2
    45x0
    total reps: 9

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

    142.5x9
    142.5x9
    142.5x8
    142.5x8
    total reps: 34

    Barbell Rows (target: 32 reps in 4 sets) (previous: 17)

    72.5x5
    72.5x5
    72.5x5
    72.5x4
    total reps: 19

    Squats (target: 32 reps in 4 sets)

    50x9
    50x9
    50x8
    50x7
    total reps: 33

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

    30x9
    30x8
    30x6
    total reps: 23

    Hack squat (target: 30 reps in 3 sets)

    37.5x4

    I started to get fed up here and took a break. I walked on the treadmill and then went on the cardio rowing machine.

    37.5x11
    37.5x11
    37.5x9
    reps: 31

    Lat Raises and Shrugs (target: 30 reps in 3 sets)

    5x11 / 62.5x11
    5x11 / 62.5x11
    5x9 / 62.5x9
    total reps: 31 / 31

    Deadlifts (target: 12 reps in 2 sets)

    80x6
    80x6
    total reps: 12

    Dumbbell Curls and Skulls (target: 30 reps in 3 sets) (previous: 17)

    Weight is combined weight of both dumbbells.

    30x7 / 20x7
    30x8 / 20x8
    30x9 / 20x9
    total reps: 24 / 24





    7/11/22

    4.2 km jog
    50 situps

    8/11/22

    4.2 km jog
    50 situps

    9/11/22

    Krav Maga martial arts training.

    10/11/22

    Krav Maga martial arts training.





    Cheers,

    StrongBigLean
    Last edited by StrongBigLean; 11-11-2022 at 09:10 AM.
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  4. #304
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 32
    Posts: 327
    Rep Power: 610
    StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500)
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    11/11/22

    Deadlifts (target: 12 reps in 2 sets)

    80 kg x7
    80x7
    reps: 14

    Barbell Rows (target: 32 reps in 4 sets) (previous: 19 reps)

    72.5x6
    72.5x5
    72.5x5
    72.5x4
    reps: 20

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

    147.5x3
    147.5x4
    147.5x5
    147.5x6
    reps: 18

    Shoulder Press (target: 25 reps in 3 sets) (previous: 23 reps)

    30x9
    30x9
    30x9
    reps: 27

    Squats (target: 32 reps in 4 sets)

    52.5x9
    52.5x9
    52.5x8
    52.5x7
    reps: 33

    Dumbbell Curls and Skulls (target: 30 reps in 3 sets) (previous: 24 / 24 reps)

    Weight is combined weight of both dumbbells.

    30x9 / 20x9
    30x9 / 20x9
    30x12 / 20x13
    reps: 30 / 31

    Calf Raises and Crunches (target: 30 reps in 3 sets)

    R 20x11 / L 20x11 / 20x11
    R 20x11 / L 20x11 / 20x11
    R 20x11 / L 20x11 / 20x11
    reps: R 33 / L 33 / 33

    Pullups (target: 30 reps in 3 sets)

    bodyweight: 84.9 kg

    64.9x6
    64.9x8
    64.9x6
    reps: 20

    Dips (target: 30 reps in 3 sets) (previous: 26 reps)

    44.9x11
    44.9x11
    44.9x9
    reps: 31

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

    35x9
    35x9
    35x7
    35x5
    reps: 30





    14/11/22

    4.2km jog

    16/11/22

    Krav Maga

    18/11/22

    Krav Maga.
    Suffered a knee to the chest when being throw to the ground. Wasn't too bad for a few days but then it got worse. Went to the hospital and doctor said its likely a broken rib which can take 7 weeks to heal.





    Cheers,

    StrongBigLean
    Last edited by StrongBigLean; 11-24-2022 at 01:00 AM.
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  5. #305
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 32
    Posts: 327
    Rep Power: 610
    StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500)
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    19/11/22

    Due to my broken rib from Krav Maga I just did isolation exercises today.

    WORKOUT

    Bilateral Arm Curl Machine

    30 kg x6
    30x7
    30x10
    reps: 23

    Adduction (setting 7)

    45x11
    45x11
    45x11
    reps: 33

    Abduction

    45x11
    45x11
    45x11
    reps: 33

    Glute Press

    45x11
    45x11
    45x11
    reps: 33





    24/11/22

    5.6 km jog

    25/11/22

    4.2 km jog

    27/11/22

    4.2 km jog

    28/11/22

    4.2 km jog

    29/11/22

    4.2 km jog

    30/11/22

    5.2 km jog





    Cheers,

    StrongBigLean
    Last edited by StrongBigLean; 11-30-2022 at 05:08 AM.
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  6. #306
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 32
    Posts: 327
    Rep Power: 610
    StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500)
    StrongBigLean is offline
    1/12/22

    WORKOUT

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

    145.7 kg x9
    145.7x9
    145.7x9
    145.7x9
    reps: 36

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

    23x9
    23x9
    23x7
    23x7
    reps: 32

    felt my chest hurt a bit. do them slowly

    Squats (target: 32 reps in 4 sets)

    55x9
    55x9
    55x9
    55x6
    reps: 33

    Row (target: 32 reps in 4 sets)

    40x9
    40x9
    40x9
    40x8
    reps: 35

    Deadlift (target: 12 reps in 2 sets)

    40x7

    60x6
    60x7
    reps: 13

    felt my chest a bit

    Shoulder (target: 25 reps in 3 sets)

    30x9
    30x9
    30x7
    reps: 25

    Calf Raises and Crunches (target: 30 reps in 3 sets)

    R 20x11 / L 20x11 / 20x11
    R 20x11 / L 20x11 / 20x11
    R 20x11 / L 20x11 / 20x11
    reps: R 33 / L 33 / 33

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

    20x11 / 10x11
    20x11 / 10x11
    20x11 / 10x11
    reps: 33 / 33





    5/12/22

    jog 8.6 km





    Cheers,

    StrongBigLean
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  7. #307
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 32
    Posts: 327
    Rep Power: 610
    StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500)
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    6/12/22

    WORKOUT

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

    165.7 kg x9
    165.7x9
    165.7x8
    165.7x8
    reps: 34

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

    23x8

    29x9
    29x9
    29x8
    29x8
    reps: 34

    Squats (target: 32 reps in 4 sets)

    57.5x9
    57.5x9
    57.5x9
    57.5x6
    reps: 33

    Row (target: 32 reps in 4 sets)

    50x9
    50x9
    50x8
    50x7
    reps: 33

    Deadlift (target: 12 reps in 2 sets)

    60x6
    60x6
    reps: 12

    Shoulder (target: 25 reps in 3 sets)

    32.5x9
    32.5x5
    32.5x4
    reps: 18

    Lateral Raises / Shrugs (target: 30 reps in 3 sets)

    5x11 / 65x11
    5x11 / 65x11
    5x10 / 65x8
    reps: 32 / 30

    not convinced with the shrugs, perhaps not a full range of motion.





    12/12/22

    jog 5 km

    13/12/22

    jog 3.5 km

    22/12/22

    jog 3.5 km

    23/12/22

    jog 12.7 km in 70 minutes (10.89 km/hour)

    26/12/22

    jog 5.5 km

    27/12/22

    jog 6 km





    Cheers,

    StrongBigLean
    Last edited by StrongBigLean; 12-28-2022 at 08:54 PM.
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  8. #308
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 32
    Posts: 327
    Rep Power: 610
    StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500)
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    28/12/22

    WORKOUT

    Squats (target: 32 reps in 4 sets)

    60x9
    60x9
    60x9
    60x6
    reps: 33

    Row (target: 32 reps in 4 sets)

    55x9
    55x9
    55x8
    55x7
    reps: 33

    Deadlift (target: 12 reps in 2 sets)

    65x7
    65x6
    reps: 13

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

    35x9
    35x9
    35x9
    35x8
    reps: 35

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

    32.5x6
    32.5x7
    32.5x6
    reps: 19





    Cheers,

    StrongBigLean
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  9. #309
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 32
    Posts: 327
    Rep Power: 610
    StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500)
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    29/12/22

    WEIGHTLIFTING

    Barbell Curls / Skullcrushers Superset (target: 30 reps in 3 sets)

    25 kg x 11 / 15x11
    25x11 / 15x11
    25x11 / 15x11
    reps: 33 / 33

    Hack Squat (target: 30 reps in 3 sets)

    37.5x10
    37.5x11
    37.5x10
    reps: 31

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

    6x11 / 65x11
    6x10 / 65x11
    6x8 / 65x10
    reps: 29 / 32

    Romanian Deadlift (target: 30 reps in 3 sets)

    40x11
    40x11
    40x9
    reps: 31

    Pullups (target: 34 reps in 3 sets)

    bodyweight x 4
    bodyweight x 6
    bodyweight x 6
    reps: 16

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

    R 20x24 / L 20x24 / 20x24
    R 20x25 / L 20x25 / 20x25
    R 20x26 / L 20x26 / 20x26
    reps: 75 / 75 / 75

    Shoulder Press

    35x5
    40x0

    Squats

    60x1
    70x1
    80x1

    Chest Press Machine

    40x1
    45x1
    50x5

    Deadlift

    70x1
    75x1
    80x1
    85x1

    Dumbbell Curl

    35x2 (17.5 each)





    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:
    33 situps
    1 minute plank x 2





    Cheers,

    StrongBigLean
    Last edited by StrongBigLean; 12-30-2022 at 09:26 PM.
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  10. #310
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 32
    Posts: 327
    Rep Power: 610
    StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500)
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    30/12/22

    WORKOUT

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

    50 kg x 9
    50x9
    50x8
    50x8
    reps: 34

    Straight away after I did more reps:

    50x2
    50x2
    50x2
    total reps: 40

    Squats (target: 32 reps in 4 sets)

    62.5x10
    62.5x9
    62.5x8
    62.5x6
    reps: 33

    Barbell Curls / Skullercrushers Superset (target: 30 reps in 3 sets)

    30x11 / 20x11
    30x11 / 20x11
    30x9 / 20x9
    reps: 31 / 31

    Deadlift (target: 12 reps in 2 sets)

    70x7
    70x6
    reps: 13

    Row (target: 32 reps in 4 sets)

    Struggled with full range of motion at the top of the rep - the squeeze of the back muscles. Next workout start with rows @ 57.5 kg.

    60x9
    60x9
    60x8
    60x8
    reps: 34





    31/12/22

    6 km jog





    Cheers,

    StrongBigLean
    Last edited by StrongBigLean; 12-31-2022 at 05:48 AM.
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  11. #311
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 32
    Posts: 327
    Rep Power: 610
    StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500)
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    1/1/23

    WEIGHTLIFTING

    Row (target: 32 reps in 4 sets)

    57.5 kg x 10
    57.5x9
    57.5x8
    57.5x7
    reps: 34

    Squats (target: 32 reps in 4 sets)

    65x10
    65x9
    65x8
    65x6
    reps: 33

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

    55x9
    55x9
    55x8
    55x6
    reps: 32

    Deadlift (target: 12 reps in 2 sets)

    60x1

    75x7
    75x6
    reps: 13

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

    32.5x8
    32.5x7
    32.5x6
    reps: 21

    Pectoral Machine (target: 30 reps in 3 sets)

    30x5
    40x5
    40x4

    37.5x5
    37.5x6
    37.5x5
    reps: 16

    next time do 32.5 kg

    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:
    38 situps
    1 minute plank x 2

    CARDIO

    1 km on rowing machine





    Cheers,

    StrongBigLean
    Last edited by StrongBigLean; 01-01-2023 at 09:01 AM.
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  12. #312
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 32
    Posts: 327
    Rep Power: 610
    StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500)
    StrongBigLean is offline
    2/1/23

    WEIGHTLIFTING

    Barbell Curls / Skullcrushers Superset (target: 30 reps in 3 sets)

    I used a different ez-curl bar today and I had pain in my left forearm when doing curls. Not sure if it was because of the increased weight or the new bar. Next time I will try the new bar but with lower weight.

    bar weight: 8.2 kg

    33.2 kg x 5, 33.2x2 / 23.2x5
    33.2x6 / 23.2x6
    33.2x1 / 23.2x7
    reps: 12 / 18

    Hack Squat (target: 30 reps in 3 sets)

    40x11
    40x11
    40x9
    reps: 31

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

    6x11 / 67.5x11
    6x11 / 67.5x11
    6x10 / 67.5x9
    reps: 32 / 31

    Romanian Deadlift (target: 30 reps in 3 sets)

    42.5x11
    42.5x11
    42.5x10
    reps: 32

    Pullups (target: 34 reps in 3 sets)

    bodyweight x 7
    bodyweight x 6
    bodyweight x 5
    reps: 18

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

    R 20x26 / L 20x26 / 20x26
    R 20x26 / L 20x26 / 20x26
    R 20x26 / L 20x20 / 20x32
    reps: 78 / 78 / 78

    Pectoral Machine (target: 30 reps in 3 sets)

    32.5x11
    32.5x11
    32.5x10
    reps: 32

    Shoulder Press

    40x1

    Squats

    70x1
    82.5x1

    Difficult. Do 82.5 a few more times to consolidate before doing 85.

    Chest Press Machine

    60x5

    Deadlift

    75x1
    85x1
    90x1

    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 x 2





    Cheers,

    StrongBigLean
    Last edited by StrongBigLean; 01-14-2023 at 04:22 PM.
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  13. #313
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 32
    Posts: 327
    Rep Power: 610
    StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500)
    StrongBigLean is offline
    3/1/23

    WEIGHTLIFTING

    Chest Press Machine

    57.5 kg x 9

    Felt my broken rib a bit so stopped. Come back to this exercise in 4 days.

    Squats (target: 32 reps in 4 sets)

    65x10
    65x9
    65x8
    65x6
    reps: 33

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

    32.5x9
    32.5x8
    32.5x7
    reps: 24

    Deadlift (target: 12 reps in 2 sets)

    70x1
    75x1

    77.5x7
    77.5x6
    reps: 13

    Row (target: 32 reps in 4 sets)

    60x9
    60x9
    60x8
    60x5
    reps: 31

    Barbell Curls / Skullcrushers Superset (target: 30 reps in 3 sets)

    25.7x11 / 20.7x11
    25.7x11 / 20.7x11
    25x9 / 20.7x9
    reps: 31 / 31

    I used the new ez-curl bar for the first two curls sets and then used the old bar for the next set. Left forearm hurt for all three sets. Will leave this exercise for 7 days and then try the old bar again at 25 kg and see if it hurts.

    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 x 2

    CARDIO

    1 km jog at 12km/h





    4/1/23

    6 km jog
    34 situps
    1 minute plank x2





    Cheers,

    StrongBigLean
    Last edited by StrongBigLean; 01-04-2023 at 07:51 AM.
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  14. #314
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 32
    Posts: 327
    Rep Power: 610
    StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500)
    StrongBigLean is offline
    5/1/23

    WEIGHTLIFTING

    Squats (target: 32 reps in 4 sets)

    65 kg x 10
    65x9
    65x8
    65x6
    reps: 33

    70x1
    77.5x1
    82.5x1

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

    32.5x9
    32.5x9
    32.5x7
    reps: 25

    Deadlift (target: 12 reps in 2 sets)

    77.5x7
    77.5x6
    reps: 13

    82.5x1
    87.5x1
    92.5x1

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

    60x10
    60x9
    60x8
    60x8
    reps: 35

    Hack Squat (target: 30 reps in 3 sets)

    42.5x11
    42.5x11
    42.5x10
    reps: 32

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

    7x7 / 70x7
    7x7 / 70x7
    7x6 / 70x7
    reps: 20 / 21

    RDL (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:
    36 situps
    1 minute plank x 2





    6/1/23

    34 situps
    1 minute plank x2

    7/1/23

    34 situps
    1 minute plank x2

    8/1/23

    34 situps
    1 minute plank x2

    9/1/23

    34 situps
    2 minute plank

    10/1/23

    33 situps
    1 minute plank x2

    11/1/23

    34 situps
    1 minute plank x2

    12/1/23

    33 situps
    1 minute plank x2

    13/1/23

    2 km swimming
    34 situps
    2 minute plank





    Cheers,

    StrongBigLean
    Last edited by StrongBigLean; 01-14-2023 at 06:06 AM.
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  15. #315
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 32
    Posts: 327
    Rep Power: 610
    StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500)
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    14/1/23

    WEIGHTLIFTING

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

    57.5 kg x9
    57.5x9
    57.5x8
    57.5x8
    reps: 34

    Squats (target: 32 reps in 4 sets)

    67.5x10
    67.5x9
    67.5x8
    67.5x6
    reps: 33

    Row (target: 32 reps in 4 sets)

    62.5x10
    62.5x9
    62.5x8
    62.5x8
    reps: 35

    Deadlift (target: 12 reps in 2 sets)

    77.5x7
    77.5x3
    reps: 10

    Stopped midway through the second set because I felt a twinge in my left mid back area.

    Shoulder Press (target: 25 reps in 3 sets)

    35x5
    35x5
    35x5
    reps: 15

    Barbell Curls / Skullcrushers Superset (target: 30 reps in 3 sets)

    bar weight: 8.4 kg

    25.9x11 / 23.4x11
    25.9x11 / 23.4x9
    25.9x10 / 23.4x10
    reps: 32 / 30

    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 x 2





    Cheers,

    StrongBigLean
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  16. #316
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 32
    Posts: 327
    Rep Power: 610
    StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500)
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    15/1/23

    WEIGHTLIFTING

    Hack Squat (target: 30 reps in 3 sets)

    45 kg x11
    45x11
    45x10
    reps: 32

    Lateral Raise / Shrug Superset (target: 30 reps in 3 sets) (previous: 20 / 21)

    7x8 / 70x8
    7x8 / 70x8
    7x8 / 70x9
    reps: 24 / 25

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

    R 20x27 / L 20x27 / 20x27
    R 20x27 / L 20x27 / 20x27
    R 20x27 / L 20x27 / 20x27
    reps: 81 / 81 / 81

    Pullups (target: 34 reps in 3 sets)

    bodyweight x 8
    bodyweight x 8
    bodyweight x 4
    reps: 20

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

    45x11
    45x11
    45x10
    reps: 32

    Pectoral Machine (target: 30 reps in 3 sets)

    35x11
    35x11
    35x10
    reps: 32

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

    45x8
    45x8
    45x9
    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:
    36 situps
    1 minute plank x 2





    Cheers,

    StrongBigLean
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  17. #317
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 32
    Posts: 327
    Rep Power: 610
    StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500)
    StrongBigLean is offline
    18/1/23

    WEIGHTLIFTING

    Bench Press (target: 32 reps in 4 sets)

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

    Squats (target: 32 reps in 4 sets)

    67.5x10
    67.5x9
    67.5x8
    67.5x6
    reps: 33

    Row (target: 32 reps in 4 sets)

    65x10
    65x9
    65x8
    65x7
    reps: 34

    Deadlift (target: 12 reps in 2 sets)

    40x4
    50x4 (could feel my left middle back again)

    40x7
    40x7
    reps: 14

    Shoulder Press (target: 25 reps in 3 sets) (previous: 15)

    35x6
    35x6
    35x6
    reps: 18

    Barbell Curls / Skullcrushers Superset (target: 30 reps in 3 sets)

    bar weight: 8.4 kg

    28.4x11 / 23.4x11
    28.4x11 / 23.4x10
    28.4x10 / 23.4x10
    reps: 32 / 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:
    102 situps
    1 minute plank x 6





    19/1/23

    4.2 km jog
    34 situps
    1 minute plank x2

    20/1/23

    17 km jog in 97 minutes (10.51 km/hour)
    36 situps
    1 minute plank x2





    Cheers,

    StrongBigLean
    Last edited by StrongBigLean; 01-20-2023 at 08:26 AM.
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  18. #318
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 32
    Posts: 327
    Rep Power: 610
    StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500)
    StrongBigLean is offline
    21/1/23

    WEIGHTLIFTING

    Hack Squat (target: 30 reps in 3 sets)

    47.5 kg x11
    47.5x11
    47.5x10
    reps: 32

    Lateral Raise / Shrug Superset (target: 30 reps in 3 sets) (previous: 24 / 25 reps)

    7x9 / 70x9
    7x9 / 70x9
    7x9 / 70x10
    reps: 27 / 28

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

    R 20x28 / L 20x28 / 20x28
    R 20x28 / L 20x28 / 20x28
    R 20x28 / L 20x28 / 20x28
    reps: 84 / 84 / 84

    Pullups (target: 34 reps in 3 sets)

    bodyweight x 9
    bodyweight x 7
    bodyweight x 6
    reps: 22

    RDL (target: 30 reps in 3 sets)

    40x11
    40x11
    40x10
    reps: 32

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

    45x10
    45x10
    45x12
    reps: 32

    Pectoral Machine (target: 30 reps in 3 sets)

    37.5x11
    37.5x11
    37.5x10
    reps: 32

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

    50x11
    50x11
    50x10
    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:
    36 situps
    1 minute plank x 2





    Cheers,

    StrongBigLean
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  19. #319
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 32
    Posts: 327
    Rep Power: 610
    StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500)
    StrongBigLean is offline
    22/1/23

    WEIGHTLIFTING

    Bench Press (target: 32 reps in 4 sets)

    52.5 kg x9
    52.5x9
    52.5x8
    52.5x6
    reps: 32

    55x1
    57.5x1
    60x1

    Squats (target: 32 reps in 4 sets)

    67.5x10
    67.5x9
    67.5x8
    67.5x6
    reps: 33

    77.5x1
    85x1

    Row (target: 32 reps in 4 sets)

    67.5x4
    67.5x5
    67.5x6
    67.5x5
    reps: 20

    Deadlift (target: 12 reps in 2 sets)

    42.5x4 (felt my left middle back again)

    45x6 (didn't feel my back)
    45x7
    reps: 13

    Twinge in my left middle back might be due to being in an awkward position when unloading and reloading 20 kg plates. Be more careful with that in future.

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

    35x7
    35x5
    35x3
    reps: 15

    I think I'm arching my back too much when I do this exercise. I want to watch some videos on the correct form for shoulder press.

    Barbell Curls / Skullcrushers Superset (target: 30 reps in 3 sets)

    30x11 / 25x11
    30x11 / 25x11
    30x10 / 25x10
    reps: 32 / 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:
    36 situps
    1 minute plank x2





    Cheers,

    StrongBigLean
    Last edited by StrongBigLean; 01-22-2023 at 11:02 PM.
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  20. #320
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 32
    Posts: 327
    Rep Power: 610
    StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500)
    StrongBigLean is offline
    23/1/23

    WEIGHTLIFTING

    Hack Squat (target: 30 reps in 3 sets)

    50 kg x11
    50x11
    50x10
    reps: 32

    Lateral Raise / Shrug Superset (target: 30 reps in 3 sets) (previous: 27 / 28 reps)

    7x10 / 70x10
    7x10 / 70x10 (felt like I didn't get full range of motion on the shrugs)
    7x11 / 70x11
    reps: 31 / 31

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

    R 20x29 / L 20x29 / 20x29
    R 20x29 / L 20x29 / 20x29
    R 20x29 / L 20x29 / 20x29
    reps: 87 / 87 / 87

    Pullups (target: 34 reps in 3 sets)

    bodyweight x 5
    bodyweight x 5
    bodyweight x 6
    reps: 16

    RDL (target: 30 reps in 3 sets)

    45x11
    45x11
    45x10
    reps: 32

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

    52x11
    52x11
    52x10
    reps: 32

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

    40x11
    40x11
    40x10
    reps: 32

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

    52x11
    52x11
    52x11
    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:
    36 situps
    1 minute plank x 2





    Cheers,

    StrongBigLean
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  21. #321
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 32
    Posts: 327
    Rep Power: 610
    StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500)
    StrongBigLean is offline
    24/1/23

    WEIGHTLIFTING

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

    52 kg x11
    52x11
    52x13
    reps: 35

    Bench Press (target: 32 reps in 4 sets)

    55x8
    55x5
    55x4
    55x4
    reps: 21

    55x1
    55x0
    55x1
    55x1
    55x1

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

    67.5x7
    67.5x6
    67.5x6
    67.5x5
    reps: 24

    Shoulder Press (target: 25 reps in 3 sets)

    Watched some videos on the correct form of shoulder press.
    https://www.youtube.com/watch?v=QAQ64hK4Xxs
    https://www.youtube.com/watch?v=2yjwXTZQDDI
    I've learnt that I've been arching my lower back too much;
    I should squeeze my glutes, quads and abs for stability;
    I should have my elbows under my hands when at the bottom of the movement;
    I should extend the muscles a little bit at the top of the movement;
    I should hold the weight for a moment at the top of the movement;
    I should lift the weight slower;
    I should lift the weight straight up, bobbing my head back and forth slightly to allow the weight to pass.

    25x4
    25x4
    25x4
    reps: 12

    Barbell Curls / Skullcrushers Superset (target: 30 reps in 3 sets)

    Used the fixed stand for barbell curls this time.

    12.5x11 / 12.5x21
    17.5x11 / 17.5x14
    17.5x12 / 17.5x15
    reps: 34 / 50

    Low Row Cable Machine (target: 30 reps in 3 sets)

    39x11
    39x11
    39x10
    reps: 32

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

    weight: 88.8 kg
    88.8 - 40.8 = 48

    48x11
    48x11
    48x10
    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:
    36 situps
    1 minute plank x2





    25/1/23

    weigh in: 86 kg
    6km jog
    34 situps
    1 minute plank x2





    Cheers,

    StrongBigLean
    Last edited by StrongBigLean; 01-24-2023 at 10:43 PM.
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  22. #322
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 32
    Posts: 327
    Rep Power: 610
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    StrongBigLean is offline
    26/1/23

    WEIGHTLIFTING

    After doing the Prone Leg Curl Machine exercise today and using momentum to ensure I got the full range of motion, and also learning to do the Shoulder Press exercise slower two days ago, I realised that perhaps I could slow a lot of exercises down. That might mean that I'd be doing lower weight which would be a hit to my ego, but ultimately I'd be working the muscle better and getting stronger. A lot of it is mental strength - I'd rather do 11 reps of the leg curl quickly because its less time under tension. Doing a lower weight but much slower means much more time under tension which I don't like. Bit by bit I can get mentally stronger.

    Also, I felt a bit of pain in my lower/middle left back so I won't do any lower back exercise nor full body leg exercises (squat, deadlift) for a week.

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

    62.5 kg x1

    55x8
    55x7
    55x5
    55x3
    reps: 23

    Upper Back Machine (Row) (target: 30 reps in 3 sets)

    40x11
    40x11
    40x10
    reps: 32

    Shoulder Press (target: 25 reps in 3 sets) (previous: 12 reps)

    25x5
    25x4
    25x4
    reps: 13

    Pectoral Machine (target: 30 reps in 3 sets)

    50x11
    50x10
    50x6
    reps: 27

    Leaning forward a lot here, not having my back against the seat.

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

    52.5x11
    52.5x11
    52.5x10
    reps: 32

    Barbell Curls / Skullcrushers Superset (target: 30 reps in 3 sets)

    30.9x11 / 25.9x9
    30.9x11 / 25.9x10
    30.9x8 / 25.9x10
    reps: 30 / 29

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

    55x4
    55x4
    55x1

    40x4
    40x5
    40x7
    reps: 16

    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





    27/1/23

    Krav Maga
    33 situps
    1 minute plank x2

    28/1/23

    Krav Maga
    34 situps
    2 minute plank

    29/1/23

    4.2 km jog
    33 situps
    2 minute plank

    30/1/23

    Krav Maga
    36 situps
    2 minute plank





    Cheers,

    StrongBigLean
    Last edited by StrongBigLean; Yesterday at 06:18 AM.
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  23. #323
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 32
    Posts: 327
    Rep Power: 610
    StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500) StrongBigLean is a jewel in the rough. (+500)
    StrongBigLean is offline
    31/1/23

    WEIGHTLIFTING

    Bench Press (target: 32 reps in 4 sets) (previous: 23 reps)

    65 kg x1

    55x6
    55x6
    55x6
    55x8
    reps: 26

    Barbell Curls / Skullcrushers Superset (target: 30 reps in 3 sets)

    30.9x11 / 25.9x11
    30.9x11 / 25.9x11
    30.9x10 / 25.9x11
    reps: 32 / 33

    Pectoral Machine (target: 30 reps in 3 sets)

    42.5x11
    42.5x11
    42.5x10
    reps: 32

    Leaned forward a little bit once or twice. Not too bad and I was conscious of it. Try it again next time and try to not lean forward at all.

    Shoulder Press (target: 25 reps in 3 sets) (previous: 13 reps)

    25x4
    25x4
    25x5
    reps: 13

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

    8x6 / 70x11
    8x6 / 70x10
    8x6 / 70x11
    reps: 18 / 32

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

    25x11
    25x11
    25x10
    reps: 32

    Slow. No momentum.

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

    25x11
    25x11
    25x12
    reps: 34

    Slow. No momentum.

    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
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