Atomic's accountability log : Road to 150lbs

[atomicbbgum]

Deadlifts
1x8 135lbs
1x6 155lbs
1x5 185lbs
1x4 215lbs
Was supposed to do 1x2 of 225lbs but failed because of grip, tried to pull sumo and nearly hurt my back. Will try again next week.

Inclined hack press
4x10 50lbs
Goodmornings
5x5 95lbs
Paused squats
3x5 95lbs
Was supposed to be a 5x5 workset but held breath too long on last rep of set 3 that I nearly fainted. Ended weightlifting there.

4mi bike

Food today was not great. And woke up sick today 8/8

[atomicbbgum]

8/9

Started again on full blown keto since we just got groceries. Irritability is at 10000%

[atomicbbgum]

8/9

Fukken sick ughhhhh

Bench
Bar x12
95lbs x10
105lbs x8
115lbs x6
125lbs x2 (failed set of 4, took the weight down)

Paused bench
3x5 95lbs

Cable rows
4x12 70lbs

Cable flys
4x10 80lbs

Cable push downs
4x10 70lbs

Over the head tricep extensions
4x10 25lbs

No cardio today, fukk everything at this point.

[atomicbbgum]

Some how I fukked up my right hip, so no squats today.


Legpress
4x12 200lbs

Seates leg curl
4x12 70lbs

Seated leg extensions
4x12 50lbs

Thigh adductor
4x12 100lbs

Thigh abductor
1x12 100lbs
3x12 120lbs

Calf press
4x12 30lbs

Lying leg curls
4x12 50lbs

Planning on not walking forever after this workout. RIP my legs. No cardio because obviously I lost the feel of my lower body.

[atomicbbgum]

Deadlifts
1x10 135lbs
1x8 155lbs
1x6 185lbs
1x4 205lbs
1x2 225lbs

Rack pulls
1x10 95lbs
1x8 135lbs
3x6 185lbs

Hyper extensions
4x10 8lbs medicinal ball
I forgot how fukkin hard these chits are.

Behind the neck pulldowns
5x10 70lbs

Elliptical
1mi 15

Stationary bike
1mi 6min


Dassit.

Today was a good day. Tired as fuk.

[atomicbbgum]

8/15
Had semi productive day today, depression crawled back without me noticing, been trying to keep occupied and busy so I don't binge. Hubby, Jr and I went for a walk today, about a mile and a half, was sweating like a whore in church, had to leave because was wearing all black and was basically mosquito bait. Felt good. Tomorrow is bench, can't wait.

[atomicbbgum]

Bench
Bar x 12
2x8 95lbs
2x6 105lbs
2x4 115lbs
2x2 125lbs
1x1 135lbs

Cable flys
4x12 80lbs

Cable rows
4x12 70lbs

Tbar
4x10 45lbs

Rope pull down
4x12 60lbs

Preacher curls
4x10 15lbs

Elliptical 1mi


Sweating so much today. It was an amazing workout.

[atomicbbgum]

Squats
1x8 95lbs
1x6 115lbs
1x4 135lbs
1x2 155lbs

Stiff leg deadlifts
4x8 135lbs

Seated leg curl
5x10 60lbs

Leg extension
5x10 60lbs

Calf raises
5x12 45lbs

No time for cardio today, roadwork killed our time

[atomicbbgum]

Time for some progress pics.... Yay?


JUNE 29th



AUGUST 18TH


Meassurements will be up in a bit.

[atomicbbgum]

Today's workout was meh, didn't get enough sleep last night & some dude was taking forever deadlifting.


Deadlifts
1x8 135lbs
1x8 155lbs
1x6 175lbs
1x5 195lbs
1x4 215lbs
1x2 225lbs

Paused bench press
5x5 95lbs

Military press
1x12 50lbs
3x8 50lbs

1mi elliptical.

[atomicbbgum]

8/23

Keep forgetting to measure myself. This week forsure.

Bench
1x12 65lbs
1x10 95lbs
1x8 105
1x4 115 (failed set of 6)
1x2 125lbs

Lat pulldowns
4x12 90lbs

Cable rows
4x12 80lbs

Incline DB press
4x12 15lbs

Cable bar curls
4x12 50lbs

1mi elliptical.

Really good workout overall, somehow my inner thigh muscles cramped after getting off the elliptical.

[atomicbbgum]

8/25

Fuuuuuuukkkkkk
Skkwwwaaaaatzzzz
1x8 95lbs
1x6 115lbs
1x4 135lbs
1x2 155lbs

Seated hamstring curls
4x12 70lbs

Sumo deadlifts
2x5 135lbs (not wide enough)
3x3 135lbs

Seated leg extensions
4x12 70lbs

Thigh adductor
4x12 100lbs

Thigh abductor
4x12 100lbs

Incline calf raise
5x15 30lbs

1mi elliptical


RIP my legs.

[atomicbbgum]

Changed around routine and macros a bit. Same calorie deficit.
1800 cals
130g fat
110g protein
45g carbs.

Trying to retain some of my strenght and avoid binging.

[atomicbbgum]

Some ****git was occupying the DL station with all his chit while doing kettle bells. Fukkin pist. So had to do trap bar farmer walks, and then some attention whore decided to station herself right behind me to do fukkin rows.. there was an entire fukkin empty room next but this bish wanna be on my way.... just too many people trying me...

Trap bar farmer walk
5 laps 135lbs.

Deadlifts
5x8 135lbs

Goodmornings
5x5 95lbs

V bar behind the head cable pull downs
5x12 70lbs

1/2mi elliptical. Not enough time because people loligaging on the equipment. 😠

[atomicbbgum]

Bench press
5x8 95lbs
3x3 115lbs

Cable rows
4x12 70lbs

Cable flys
4x12 90lbs

Lat pulldowns
4x12 80lbs

Military press
4x10 55lbs

Cable curls
4x10 50lbs

No cardio today, ran out of time, probably will try to compensate for it on friday.

[atomicbbgum]

Haven't updated this in forever, forgot to update after hurricane and evacuation and all.

Been working out steadily, hadn't been tracking my macros for the most part, been mostly good at it this week. Trying to get back into the rhytm of things but depression hit hard on september. Anyways, here is today's workout.


Bench
1x15 bar
1x12 95lbs
1x10 105lbs
1x8 115lbs
1x4 125lbs
1x2 135lbs

Cable rows
4x12 90lbs

Cable flys
4x12 90lbs

Military press
4x10 55lbs

No cardio, hubs felt sick.

Will try to update daily.

[atomicbbgum]

Been eating like chit. May be time to get back on lowcarb/keto. Fuk. Hate bouncing between the same 5lbs.


Monday 10/9

Bench
1x15 bar
4x8 95lbs

Cable rows
4x12 90lbs

Flt pull downs
4x12 100lbs

Military press
4x10 50lbs

Cable fly
4x10 100lbs

1mi elliptical.

Need to get my water game back on track.

[atomicbbgum]

10/11

Deadlifts
1x5 135lbs
1x5 155lbs
1x3 185lbs
1x3 205lbs
1x1 225lbs

Goodmornings
5x8 95lbs

Paused squats
5x5 95lbs

Behind the neck v pull bar pull downs
4x10 60lbs

1mi cardio elliptical

[atomicbbgum]

10/13
Incline bench press
1x15 bar
4x10 65lbs
3x8 75lbs

Rope pull downs
4x10 80lbs

Barbell rows
4x10 75lbs

Lateral DB raises
4x10 10bs

Pauses bench press
5x5 95lbs

Shoulder DB press
4x10 20lbs

1mi elliptical

[atomicbbgum]

Finally back to the gym after the kiddo and I being sick. Also started keto back again.



10/19

Incline bench press
1x12 bar
1x10 65lbs
1x8 75lbs
1x6 85lbs
1x 4 95lbs
3x5 100lbs
1x2 100lbs

Cable rows
4x12 80lbs

Military press
5x5 65lbs

Rope pull downs
4x12 70lbs

Cable curls
4x10 70lbs

[atomicbbgum]

10/20


Did not feel like doing chit today but pushed through it ended up with a decen workout

Warm up
5min 10 floors stairmaster aka satan ladder

Deadlifts
5x5 135lbs

Paused squats
4x10 100lbs

Leg extensions
4x12 70lbs

Leg curls
4x12 70lbs

Seated calf raise
4x12 45lbs plate

Satans ladder
2min 5floors

Elliptical
5min .45mi

Was swearing my ass off literally

[Iceman1800]

Keto requires discipline with that no carb thing going on. I couldn't do it.

[atomicbbgum]

Keto requires discipline with that no carb thing going on. I couldn't do it.

Today is 3rd day of my 3rd round. So far so good love! I'm sure you can too!

[PeaceWithin]

Good luck! Trying to cut weight is the worst. It does feel good getting under 300 though. Just gotta stay consistent and set small goals in small reachable increments.

[JaymzJ]

In to encourage you and see you reach your goals. I know you'll do great.

[atomicbbgum]

Good luck! Trying to cut weight is the worst. It does feel good getting under 300 though. Just gotta stay consistent and set small goals in small reachable increments.

Yep, set myself up for failure last time for setting big goals

1st goal is make it 1 week for keto and tracking all macros and workouts

In to encourage you and see you reach your goals. I know you'll do great.

Thank you ♡

[JaymzJ]

Keto requires discipline with that no carb thing going on. I couldn't do it.

Me either, you think I'm a miserable kent now, you should see me on a little to no carb diet. Sketchy, very sketchy

[atomicbbgum]

Me either, you think I'm a miserable kent now, you should see me on a little to no carb diet. Sketchy, very sketchy

It keeps my ED under control

[atomicbbgum]

10/23


Bench press
1x15 bar
1x10 95
1x8 105
1x6 115
1x4 125

Lat pulldowns
4x12 95lbs

Cable flies
4x12 90lbs

Seated rows
4x12 100lbs

Cable curls
4x10 70lbs

Behind neck tricep extensions
4x10 20lbs

No cardio.



Day 6 of keto, high energy, no cravings, feel good. Got a chit ton of veggies and meats.

[atomicbbgum]

Hey, I didn't know you had a log GJDM!!!
IN! Like Ice, I couldn't do keto either My 87Lbs. were all from cal. deficit.

Thank you! ♡
Didn't know you lost weight! Keto for me keeps me from binging so I rather stick to that than carbs, tried the cal def but still found a way bounce around between 5-10lbs