StrongBigLean's Journal

[StrongBigLean]

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

[StrongBigLean]

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

[StrongBigLean]

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

[StrongBigLean]

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

[StrongBigLean]

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

[StrongBigLean]

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

[StrongBigLean]

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

[StrongBigLean]

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

[StrongBigLean]

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

[StrongBigLean]

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

[StrongBigLean]

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

[StrongBigLean]

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

[StrongBigLean]

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

[StrongBigLean]

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

[StrongBigLean]

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

[StrongBigLean]

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

[StrongBigLean]

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

[StrongBigLean]

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

[StrongBigLean]

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

[StrongBigLean]

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

[StrongBigLean]

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

[StrongBigLean]

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

[StrongBigLean]

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