Time to journal my route to an aesthetic body.
I wasn’t always fat, but I was never particularly fit either. I flirted with weights and a little gridiron in my early 20’s but then came marriage, children and a career and I slowly got into **** shape.
Last year my wife and I both decided to get our **** together before we ended up in matching mobility scooters.
I lost weight from over 300 pounds down to 185 and 15% bf and found joy in lifting along the way.
Initially my lifting was all on machines, but back in late April I got some time with a PT and started on the free weights. I’ve been following a modified Fierce 5 ever since (modified with the suggested deadlift and leg curl substitutions), the first month whilst still on my cut.
My switch to bulk went a little off course in the first month or so when I put on too many pounds but it’s now back at a good level of 1-2 pounds a month, currently weighing in at 196. I plan to continue the bulk until January.
Here’s the numbers:
Deadlift: 70kg - 120kg
Squat: 40kg - 80kg
Bench: 40kg - 62.5kg
I’ve struggled with squat. I went up to 85kg but my form was shocking and I couldn’t break parallel. So I deloaded to 60kg for several weeks to try and fix my form, but I still struggle to break parallel as my flexibility is bad. I’m hoping it will improve with practice.
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Thread: The route to aesthetics
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09-28-2017, 01:53 AM #1
- Join Date: Sep 2016
- Location: Dorset, United Kingdom (Great Britain)
- Posts: 1,252
- Rep Power: 11438
The route to aesthetics
I never saw a wild thing
sorry for itself.
A small bird will drop frozen dead from a bough
without ever having felt sorry for itself.
54 year old male 6'4
Jan 2016: 315#, May 2017: 185# 15%
Next goal: 185# 12%
#250kchallenge2018
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10-03-2017, 12:24 AM #2
- Join Date: Sep 2016
- Location: Dorset, United Kingdom (Great Britain)
- Posts: 1,252
- Rep Power: 11438
Squats 5x85Kg, 5x80Kg, 5x80Kg
Bench 3 x 5x65Kg
Pendalay 3 x 8x60Kg (1 plate done!)
Reverse Flies Machine 3 x 10x170#
Cable Push Down 8x55Kg, 10x50Kg, 10x45Kg
Calf Raises in Smith Machine 2 x 15x80Kg
Still struggling with flexibility and form on squats. I'm going to knock the weight right back next time and concentrate and getting depth.I never saw a wild thing
sorry for itself.
A small bird will drop frozen dead from a bough
without ever having felt sorry for itself.
54 year old male 6'4
Jan 2016: 315#, May 2017: 185# 15%
Next goal: 185# 12%
#250kchallenge2018
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10-04-2017, 01:49 PM #3
- Join Date: Sep 2016
- Location: Dorset, United Kingdom (Great Britain)
- Posts: 1,252
- Rep Power: 11438
Deadlifts 2x120Kg, 5x100Kg, 5x100Kg, 5x100Kg
Overhead Press 3 x 5x41Kg
Seated Leg Curls 3 x 8x155#
Crunches 2 x 15x130#
Lat Pulldowns 8x185#, 5x185#, 4x185#
Alternating Incline Dumbbell Curls 5x12.5Kg, 10x10Kg, 10x7.5Kg
No energy tonight. Failed my 120Kg deadlifts after 2 reps, pulldowns not much better.I never saw a wild thing
sorry for itself.
A small bird will drop frozen dead from a bough
without ever having felt sorry for itself.
54 year old male 6'4
Jan 2016: 315#, May 2017: 185# 15%
Next goal: 185# 12%
#250kchallenge2018
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10-05-2017, 03:50 AM #4
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10-09-2017, 01:32 PM #5
- Join Date: Sep 2016
- Location: Dorset, United Kingdom (Great Britain)
- Posts: 1,252
- Rep Power: 11438
Friday:
Squats 5x60Kg, 6x60Kg, 6x60Kg getting better depth now
Bench 3x65Kg, 3x65Kg, 2x65Kg
Pendalay 3 x 8x60Kg
Reverse Machine Flies 3 x 10x170#
Smith Machine Calf Extensions 2 x 15x85Kg
Push Downs 3 x 10x55Kg
Decided that the beginner Fierce 5 has simply been tapping me out so decided to move onto the intermediate program.
Sunday: Upper A
Bench 5x65Kg, 5x65Kg, 3x65Kg
Incline Barbell Bench 3 x 8x40Kg
Lat Pulldown Machine 3 x 8x185#
Barbell Rows 3 x 8x45Kg
Alternating Incline Curls 5x12.5Kg, 10x10Kg, 10x10Kg
Reverse Fly Machine 12x165#, 12x165#, 11x165#
Really enjoyed the new workout and felt it good.
Today: Lower A
Barbell Squats: 3 x 5x60Kg
Seated Leg Curls: 10x155#, 10x155#, 7x155#
Sit Up Machine: 15x130#, 15x130#, 10x130#
Back Extension Machine: 8x130#, 8x150#, 6x150#
Leg Press: 3 x10x200#
Smith Machine Calf Extensions: 3 x 12x80KgI never saw a wild thing
sorry for itself.
A small bird will drop frozen dead from a bough
without ever having felt sorry for itself.
54 year old male 6'4
Jan 2016: 315#, May 2017: 185# 15%
Next goal: 185# 12%
#250kchallenge2018
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10-11-2017, 01:56 PM #6
- Join Date: Sep 2016
- Location: Dorset, United Kingdom (Great Britain)
- Posts: 1,252
- Rep Power: 11438
First Upper B Today
Barbell Overhead Press: 3 x 5x41Kg
Dumbbell Flys: 3 x 10x10Kg
Assisted Pull Ups: 8x-46#, 6x-46#, 6x-52#
Pendalay Row: 5x60Kg, 8x50Kg, 8x50Kg (these were tough after the pull ups, did 3x8x60Kg last time)
Face Pull: 3 x 12x40Kg
Push Down: 3 x 10x55KgI never saw a wild thing
sorry for itself.
A small bird will drop frozen dead from a bough
without ever having felt sorry for itself.
54 year old male 6'4
Jan 2016: 315#, May 2017: 185# 15%
Next goal: 185# 12%
#250kchallenge2018
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10-13-2017, 02:13 PM #7
- Join Date: Sep 2016
- Location: Dorset, United Kingdom (Great Britain)
- Posts: 1,252
- Rep Power: 11438
First Lower B
Deadlifts: 5x120Kg, 5x120Kg, 4x120Kg
Smith Machine Lunges: 3 x 8x20Kg
Leg Extensions: 3 x 10x100#
Seated Leg Curls: 4x155#
Sit Ups: 3 x 15x110#
Smith Machine Calf Extensions: 3 x 12x60Kg
The lunges really wrecked my Quads. I can't believe such a simple exercise with light weights could take so much out of them. A big leg day, couldn't finish my leg curls as the pressure from the bar was causing pain on my left quad. Walking was a bit of a struggle. Anyhow, time to man up. Tomorrow morning should be interesting.I never saw a wild thing
sorry for itself.
A small bird will drop frozen dead from a bough
without ever having felt sorry for itself.
54 year old male 6'4
Jan 2016: 315#, May 2017: 185# 15%
Next goal: 185# 12%
#250kchallenge2018
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10-16-2017, 12:38 AM #8
- Join Date: Sep 2016
- Location: Dorset, United Kingdom (Great Britain)
- Posts: 1,252
- Rep Power: 11438
Last nights upper A
Bench: 3 x 5x62.5Kg
Incline dumbbell bench: 3 x 8x15Kg
Lat pull down machine: 8x190# 8x190# 7x190#
Barbell row: 3 x 8x47.5Kg
Incline dumbbell curl: 6x12.5Kg, 2 x 10x10Kg
Reverse fly machine: 3 x 12x165#
Swapped to incline dumbbells this week as barbell didn’t feel rightI never saw a wild thing
sorry for itself.
A small bird will drop frozen dead from a bough
without ever having felt sorry for itself.
54 year old male 6'4
Jan 2016: 315#, May 2017: 185# 15%
Next goal: 185# 12%
#250kchallenge2018
-
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10-17-2017, 01:07 AM #9
- Join Date: Sep 2016
- Location: Dorset, United Kingdom (Great Britain)
- Posts: 1,252
- Rep Power: 11438
Lower A last night
Very busy in the gym. Skipped leg press due to it being busy the whole time I was there. Smith machines also busy so did calf raises holding onto a pair of 25kg plates
Squats 3 x 5x65kg, good depth
Back extension machine: 3 x 8x150#
Seated leg curl: 10x155#, 10x155#, 9x155#
Sit up machine: 3 x 15x130#
Calf raises: 3 x 15x50KgI never saw a wild thing
sorry for itself.
A small bird will drop frozen dead from a bough
without ever having felt sorry for itself.
54 year old male 6'4
Jan 2016: 315#, May 2017: 185# 15%
Next goal: 185# 12%
#250kchallenge2018
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10-19-2017, 12:12 AM #10
- Join Date: Sep 2016
- Location: Dorset, United Kingdom (Great Britain)
- Posts: 1,252
- Rep Power: 11438
Upper B Last Night, busy gym so had to juggle the routine a little.
Barbell Overhead: 3 x 5x42.5Kg
Pendalay Row: 3 x 8x60Kg
Incline Dumbbell Flys: 3 x 8x12.5Kg
Assisted Pull Ups: 8x-52#, 8x-52#, 7x-52#
Face Pull: 3 x 12x40Kg
Push Down: 10x55Kg, 10x50Kg, 10x50KgI never saw a wild thing
sorry for itself.
A small bird will drop frozen dead from a bough
without ever having felt sorry for itself.
54 year old male 6'4
Jan 2016: 315#, May 2017: 185# 15%
Next goal: 185# 12%
#250kchallenge2018
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10-26-2017, 02:22 AM #11
- Join Date: Sep 2016
- Location: Dorset, United Kingdom (Great Britain)
- Posts: 1,252
- Rep Power: 11438
Lower B on Friday 20th;
Deadlifts 3 x 5x100Kg (deload)
Leg Press 3 x 10x210#
Lunges 8 x 20Kg
Abandoned rest due to pain in right quad
Upper A on Sunday 22nd
Bench 5x65Kg 5x65Kg 4x65Kg
Incline Dumbbell Bench 3 x 8x17.5Kg
Lat Pulldown Machine 3 x 8x190#
Barbell Rows 3 x 8x50Kg
Incline Dumbbell Curls 3 x 10x10Kg
Reverse Fly Machine 3 x 12x165#
Lower A on Monday 23rd
Squats 3 x 5x70Kg
Back Extension Machine 2 x 8x160#
Leg Press 10x210# 10x230# 10x250#
Seated Leg Curl 10x155# 10x155# 9x155#
Sit Up Machine 15x130# 15x130# 8x130#
Calf Extensions in Smith Machine 3 x 12x80Kg
Upper B on Wednesday 25th
Overhead Press 3 x 5x43.5Kg
Dumbbell Flyes 3 x 10x15Kg
Assisted Wide Grip Pull Ups 3 x 8x-46#
Pendalay Row 3 x 8x60Kg
Push Down 10x55Kg 10x60Kg 10x60Kg
Face Pull 3 x 12x45KgI never saw a wild thing
sorry for itself.
A small bird will drop frozen dead from a bough
without ever having felt sorry for itself.
54 year old male 6'4
Jan 2016: 315#, May 2017: 185# 15%
Next goal: 185# 12%
#250kchallenge2018
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10-30-2017, 03:21 AM #12
- Join Date: Sep 2016
- Location: Dorset, United Kingdom (Great Britain)
- Posts: 1,252
- Rep Power: 11438
Lower B Friday 27th
seated leg extensions 3 x 10x110#
seated leg curl 3 x 10x150#
dumbbell rear lunges 3 x 8x10Kg
sit up machine 3 x 15x130#
Gym too busy to fit in deadlift and calf extensions
Upper A Sunday 29th
bench press 4x67.5Kg 5x66Kg 4x66Kg
incline dumbbell bench 3 x 8x20Kg
lat pulldown machine 3 x 8x195#
barbell row 3 x 8x60Lg
incline dumbbell curl 3 x 10x10Kg
reverse fly machine 3 x 12x170#I never saw a wild thing
sorry for itself.
A small bird will drop frozen dead from a bough
without ever having felt sorry for itself.
54 year old male 6'4
Jan 2016: 315#, May 2017: 185# 15%
Next goal: 185# 12%
#250kchallenge2018
-
-
10-31-2017, 12:22 AM #13
- Join Date: Sep 2016
- Location: Dorset, United Kingdom (Great Britain)
- Posts: 1,252
- Rep Power: 11438
Last Nights's Lower A
Leg Press 10x250#, 10x270#, 10x290#
Seated Leg Curls 3 x 10x155#
Squats 3 x 5x75Kg
Back Extension Machine 3 x 8x160#
Sit Up Machine 3 x 15x130#
Smith Machine Calf Extensions 3 x 12x80KgI never saw a wild thing
sorry for itself.
A small bird will drop frozen dead from a bough
without ever having felt sorry for itself.
54 year old male 6'4
Jan 2016: 315#, May 2017: 185# 15%
Next goal: 185# 12%
#250kchallenge2018
-
11-02-2017, 01:15 AM #14
- Join Date: Sep 2016
- Location: Dorset, United Kingdom (Great Britain)
- Posts: 1,252
- Rep Power: 11438
Wednesday Upper B
Busy gym meant I had to start with flys which meant my overhead press was down a bit
Incline Dumbbell Flys 10x15Kg, 10x15Kg, 8x15Kg
Overhead Press 1x45Kg, 4x40Kg, 5x40Kg, 5x40Kg
Assisted Wide Grip Pull-Ups 8x-34#, 8x-34#, 6x-34# (2 plates less assist)
Pendalay Row 3 x 10x60Kg
Push Down 3 x 10x60Kg
Face Pull 12x50Kg, 12x50Kg, 11x50KgI never saw a wild thing
sorry for itself.
A small bird will drop frozen dead from a bough
without ever having felt sorry for itself.
54 year old male 6'4
Jan 2016: 315#, May 2017: 185# 15%
Next goal: 185# 12%
#250kchallenge2018
-
11-04-2017, 05:18 AM #15
- Join Date: Sep 2016
- Location: Dorset, United Kingdom (Great Britain)
- Posts: 1,252
- Rep Power: 11438
Friday Lower B
Dumbbell Lunges 3 x 8x15Kg
Leg Extensions 3 x 10x115#
Deadlifts 3 x 5x110Kg
Seated Leg Curls 10x155#, 9x155#, 7x155#
Sit Up Machine 3 x 15x135#
Smith Machine Calf Extensions 3 x 12x90KgI never saw a wild thing
sorry for itself.
A small bird will drop frozen dead from a bough
without ever having felt sorry for itself.
54 year old male 6'4
Jan 2016: 315#, May 2017: 185# 15%
Next goal: 185# 12%
#250kchallenge2018
-
11-05-2017, 01:44 PM #16
- Join Date: Sep 2016
- Location: Dorset, United Kingdom (Great Britain)
- Posts: 1,252
- Rep Power: 11438
Sunday Upper A
Bench Press 1x70Kg, 3x67.5Kg, 5x65Kg, 4x65Kg
Incline Dumbbell Bench Press 3 x 8x20Kg
Lat pull Down Machine 3 x 8x200#
Barbell Rows 3 x 8x65Kg
Incline Dumbbell Curls 7x12.5Kg, 10x10Kg, 10x10Kg
Reverse Fly Machine 3 x 12x170#I never saw a wild thing
sorry for itself.
A small bird will drop frozen dead from a bough
without ever having felt sorry for itself.
54 year old male 6'4
Jan 2016: 315#, May 2017: 185# 15%
Next goal: 185# 12%
#250kchallenge2018
-
-
11-06-2017, 10:28 AM #17
- Join Date: Sep 2016
- Location: Dorset, United Kingdom (Great Britain)
- Posts: 1,252
- Rep Power: 11438
Monday Lower A
Squats 3 x 5x75Kg
Back Extension Machine 3 x 8x165#
Leg Press 10x290#, 10x310#, 10x330#
Seated Leg Curls 10x155# 10x155# 9x155#
Smith Machine Calf Extension 3 x 12x90Kg
Sit Up Machine 15x135# 15x135# 12x135#I never saw a wild thing
sorry for itself.
A small bird will drop frozen dead from a bough
without ever having felt sorry for itself.
54 year old male 6'4
Jan 2016: 315#, May 2017: 185# 15%
Next goal: 185# 12%
#250kchallenge2018
-
11-09-2017, 01:02 AM #18
- Join Date: Sep 2016
- Location: Dorset, United Kingdom (Great Britain)
- Posts: 1,252
- Rep Power: 11438
Wednesday Upper B
Overhead Press 3x45Kg, 5x43.5Kg, 5x43.5Kg
Incline Dumbbell Flys 10x15Kg, 10x12.5Kg, 10x12.5Kg
Wide Grip Assisted Pullups 8x-28#, 8x-28#, 5x-28#
Barbell Row 3 x 8x60Kg
Face Pull 12x50Kg, 12x50Kg, 10x50Kg
Push Downs 3 x 10x65KgI never saw a wild thing
sorry for itself.
A small bird will drop frozen dead from a bough
without ever having felt sorry for itself.
54 year old male 6'4
Jan 2016: 315#, May 2017: 185# 15%
Next goal: 185# 12%
#250kchallenge2018
-
11-11-2017, 06:38 AM #19
- Join Date: Sep 2016
- Location: Dorset, United Kingdom (Great Britain)
- Posts: 1,252
- Rep Power: 11438
Friday Lower B
Deadlift 5x120Kg, 5x120Kg, 4x120Kg
Dumbbell Rearward Lunges 3 x 8x12.5Kg
Leg Extensions 3 x 10x115#
Seated Leg Curls 10x155#, 10x155#, 8x155#
Sit Up Machine 3 x 15x135#
Smith Machine Calf Extensions 3 x 12x100KgI never saw a wild thing
sorry for itself.
A small bird will drop frozen dead from a bough
without ever having felt sorry for itself.
54 year old male 6'4
Jan 2016: 315#, May 2017: 185# 15%
Next goal: 185# 12%
#250kchallenge2018
-
11-15-2017, 01:46 PM #20
- Join Date: Sep 2016
- Location: Dorset, United Kingdom (Great Britain)
- Posts: 1,252
- Rep Power: 11438
Wednesday Upper B
Overhead Press 3 x 5x45Kg
Incline Dumbbell Flys 10x15Kg, 10x15Kg, 8x15Kg
Wide Grip Assisted Pullups 8x-22#, 8x-22#, 6x-22#
Pendalay Row 8x65Kg, 8x60Kg, 7x60Kg
Face Pull 3 x 12x50Kg
Push Downs 3 x 10x65KgI never saw a wild thing
sorry for itself.
A small bird will drop frozen dead from a bough
without ever having felt sorry for itself.
54 year old male 6'4
Jan 2016: 315#, May 2017: 185# 15%
Next goal: 185# 12%
#250kchallenge2018
-
-
11-21-2017, 12:55 AM #21
- Join Date: Sep 2016
- Location: Dorset, United Kingdom (Great Britain)
- Posts: 1,252
- Rep Power: 11438
Sunday 19 Nov Upper A - Felt weak, lifted after spending the day decorating a bedroom
Bench Press 3x67.5Kg, 3x66Kg, 5x65Kg
Incline Dumbbell Flies 6x20Kg, 8x17.5Kg, 8x17.5Kg
Lat Pull Down Machine 8x205#, 8x205#, 6x205#
Barbell Rows 3 x 8x67.5Kg
Incline Dumbbell Curls 10x12.5Kg, 10x10Kg, 10x10Kg
Reverse Fly Machine 3 x 12x175#
Monday 20 Nov Lower A
Back Extension Machine 3 x 8x170#
Squats 3 x 5x80Kg
Leg Press 10x330#, 10x330#, 10x330#
Seated Leg Curls 10x155# 10x155# 10x155#
Sit Up Machine 15x140# 15x140# 12x140#
Calf Extension Machine 3 x 12x210#I never saw a wild thing
sorry for itself.
A small bird will drop frozen dead from a bough
without ever having felt sorry for itself.
54 year old male 6'4
Jan 2016: 315#, May 2017: 185# 15%
Next goal: 185# 12%
#250kchallenge2018
-
11-21-2017, 04:51 AM #22
- Join Date: Oct 2012
- Location: United States
- Age: 50
- Posts: 7,996
- Rep Power: 6741
Great job getting focused, staying the course and dropping all of that weight.
If you travel around the 035 training journals a bit, you will quickly find a few solid squatters around here that will be more than happy to chime in on your squats.
Good luck."Never Give Up. Great Things Take Time."
- Frank Zane
IG: the_macro_mechanic
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11-23-2017, 01:44 AM #23
- Join Date: Sep 2016
- Location: Dorset, United Kingdom (Great Britain)
- Posts: 1,252
- Rep Power: 11438
Wednesday Upper B
Overhead Press 5x46Kg, 5x46Kg, 3x46Kg
Incline Dumbbell Flys 3 x 10x15Kg
Assisted Wide Grip Pull Ups 6x-16#, 7x-22#, 8x-28#
Barbell Row 3 x 8x60Kg
Face Pull 3 x 12x55Kg
Push Downs 3 x 10x65KgI never saw a wild thing
sorry for itself.
A small bird will drop frozen dead from a bough
without ever having felt sorry for itself.
54 year old male 6'4
Jan 2016: 315#, May 2017: 185# 15%
Next goal: 185# 12%
#250kchallenge2018
-
11-30-2017, 12:08 AM #24
- Join Date: Sep 2016
- Location: Dorset, United Kingdom (Great Britain)
- Posts: 1,252
- Rep Power: 11438
Wednesday Upper B
A week off as I was busy with family, back to the weights.
Overhead Press: 5x46Kg, 5x46Kg, 4x46Kg
Pendalay Row: 3 x 8x60Kg
Incline Dumbbell Flys: 3 x 10x15Kg
Face Pulls: 3 x 12x55Kg
Tricep Pushdown: 3 x 10x65Kg
Assisted Wide Grip Pull Ups: 8x-28#, 8x-34# (skipped last set - shoulder pain)I never saw a wild thing
sorry for itself.
A small bird will drop frozen dead from a bough
without ever having felt sorry for itself.
54 year old male 6'4
Jan 2016: 315#, May 2017: 185# 15%
Next goal: 185# 12%
#250kchallenge2018
-
-
12-01-2017, 01:36 PM #25
- Join Date: Sep 2016
- Location: Dorset, United Kingdom (Great Britain)
- Posts: 1,252
- Rep Power: 11438
Friday Lower B
Dumbbell Rearward Lunges: 3 x 8x17.5Kg
Leg Extensions: 3 x 10x120#
Seated Leg Curls: 3 x 10x155#
Deadlifts: 5x110Kg, 5x120Kg, 5x100KgI never saw a wild thing
sorry for itself.
A small bird will drop frozen dead from a bough
without ever having felt sorry for itself.
54 year old male 6'4
Jan 2016: 315#, May 2017: 185# 15%
Next goal: 185# 12%
#250kchallenge2018
-
12-03-2017, 10:16 AM #26
- Join Date: Sep 2016
- Location: Dorset, United Kingdom (Great Britain)
- Posts: 1,252
- Rep Power: 11438
Sunday Upper A
Barbell Bench Press: 3 x 5x65Kg
Incline Dubbell Bench Press: 8x22.5Kg, 8x22.5Kg, 6x22.5Kg
Lat Pull Down Machine: 3 x 8x190#
Barbell Row: 3 x 8x70Kg
Alternating Incline Dumbbell Curls: 10x12.5Kg, 10x10Kg, 10x10Kg
Reverse Fly Machine: 3 x 12x180#I never saw a wild thing
sorry for itself.
A small bird will drop frozen dead from a bough
without ever having felt sorry for itself.
54 year old male 6'4
Jan 2016: 315#, May 2017: 185# 15%
Next goal: 185# 12%
#250kchallenge2018
-
12-04-2017, 01:54 PM #27
- Join Date: Sep 2016
- Location: Dorset, United Kingdom (Great Britain)
- Posts: 1,252
- Rep Power: 11438
Monday Lower A
Squats: 3 x 5x80Kg
Back Extension Machine: 3 x 8x170#
Leg Press: 3 x 10x335#
Seated Leg Curls: 3 x 10x155#
Sit Up Machine: 3 x 15x140#
Calf Extensions: 3 x 12x105KgI never saw a wild thing
sorry for itself.
A small bird will drop frozen dead from a bough
without ever having felt sorry for itself.
54 year old male 6'4
Jan 2016: 315#, May 2017: 185# 15%
Next goal: 185# 12%
#250kchallenge2018
-
12-06-2017, 11:54 PM #28
- Join Date: Sep 2016
- Location: Dorset, United Kingdom (Great Britain)
- Posts: 1,252
- Rep Power: 11438
Wednesday Upper B
Overhead Press: 3 x 5x40Kg (deload)
Incline Dumbbell Flys: 3 x 11x15Kg
Wide Grip Assisted Pull Ups: 9x-34#, 9x-34#, 7x-34#
Pendalay Row: 6x65Kg, 8x60Kg, 8x60Kg
Face Pull: 12x60Kg, 12x60Kg, 9x60Kg
Tricep Push Down: 10x70Kg, 8x70Kg, 5x70KgI never saw a wild thing
sorry for itself.
A small bird will drop frozen dead from a bough
without ever having felt sorry for itself.
54 year old male 6'4
Jan 2016: 315#, May 2017: 185# 15%
Next goal: 185# 12%
#250kchallenge2018
-
-
12-09-2017, 02:44 AM #29
- Join Date: Sep 2016
- Location: Dorset, United Kingdom (Great Britain)
- Posts: 1,252
- Rep Power: 11438
Friday Lower B
Deadlift: 3 x 5x110Kg
Dumbbell Rearward Lunges: 3 x 8x17.5
Leg Extensions: 3 x 10x120#
Seated Leg Curls: 11x155#, 11x155#, 6x155#
Sit Up Machine: 15x145#, 15x145#, 12x145#
Calf Extension Machine: 12x210#, 12x190#, 12x170#I never saw a wild thing
sorry for itself.
A small bird will drop frozen dead from a bough
without ever having felt sorry for itself.
54 year old male 6'4
Jan 2016: 315#, May 2017: 185# 15%
Next goal: 185# 12%
#250kchallenge2018
-
12-10-2017, 11:37 AM #30
- Join Date: Sep 2016
- Location: Dorset, United Kingdom (Great Britain)
- Posts: 1,252
- Rep Power: 11438
Sunday Upper A
Bench Press: 3 x 5x66Kg
Incline Dumbbell Bench Press: 9x22.5Kg, 7x22.5Kg, 7x22.5Kg
Lat Pull Down Machine: 3 x 8x195#
Barbell Rows: 3 x 8x40Kg (dropped weight to get more horizontal)
Alternating Seated Dumbbell Curls: 10x12.5Kg, 10x10Kg, 10x10Kg
Reverse Fly Machine: 13x180#, 13x180#, 10x180#I never saw a wild thing
sorry for itself.
A small bird will drop frozen dead from a bough
without ever having felt sorry for itself.
54 year old male 6'4
Jan 2016: 315#, May 2017: 185# 15%
Next goal: 185# 12%
#250kchallenge2018
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