Atomic's accountability log : Road to 150lbs

[atomicbbgum]

5/2

2mi bike

Deadlifts
3x8 135lbs
3x5 155lbs
1x1 185lbs (failed set of 3)
Looks like this cold is getting the best of me

Machine hyperextensions
5x20 70lbs

Isolated ab machine
5x20 50lbs

Behind the neck v-bar pull downs
4x15 50lbs

1mi bike


I'm exhausted... ohhh soooo exhausted

[atomicbbgum]

5/4

Leg sled press
4x12 100lbs

Leg extensions
4x10 70lbs

Adductor
4x12 80lbs

Romanian DL
4x10 70lbs

Abductor
4x12 80lbs

Leg curls
4x12 70lbs

Leg kick back machine
4x12 30lbs

Calf raises slanted
4x12 40lbs

2mi bike

[atomicbbgum]

5/7

Bench press
1x12 95lbs
1x10 105lbs
1x8 115lbs
1x6 125lbs
1x4 135lbs
1x6 105lbs

Seated cable rows
4x12 80lbs

Isolated seated chest press
4x12 25lbs each arm

**Superset**
Cable pull downs
4x12 60lbs

Cable face pulls
4x12 60lbs

Cable flyes
4x12 80lbs

2mi bike

[Fiction2Fitness]

Great workouts. And it's a bit late but that panda shirt from previous post is adorable.

[redraider86]

Looking great, I can definitely see the progress coming along!

And that panda shirt really is adorable. You should panda sheet mask with that thing one day!

[atomicbbgum]

Great workouts. And it's a bit late but that panda shirt from previous post is adorable.

Thank you!!! Love this shirt, got it from Marshall's for like $7

Looking great, I can definitely see the progress coming along!

And that panda shirt really is adorable. You should panda sheet mask with that thing one day!

To me seems like is dragging ass, I'm starting keto today to help out since eating regular food only helps me maintain the same weight. I need to order more sheet masks, was thinking of getting some skinfood too, since the cold/hot spring has my skin becoming really dry or oily out of nowhere.

[atomicbbgum]

5/9

I was gonna do Deadlifts but SOMEBODY didn't wanna share the station with me



Leg sled squats
4x12 120lbs

Leg curls
4x12 70lbs

Leg extensions
4x12 70lbs

Adductors
4x12 80lbs

Abductors
4x12 80lbs

Seated crunch machine
4x20 50lbs

Behind the head v- bar pull downs
4x12 60lbs

Hyperextensions
4x10 10lbs (no machine, the weird and scary thing that could flop and break my face)

Didn't do cardio, was training with some friends that will hate me tomorrow

[atomicbbgum]

5/11

Incline bench press
1x12 75lbs
1x10 85lbs
1x8 95lbs
1x4 105lbs (failed set of 6)

Isolated chest push machine
4x15 25lbs each arm

Isolated back machine
4x15 25lbs e/a

Reverse flye machine
4x12 40lbs

***super set***
Rope pull downs
4x12 60lbs
Rope face pull
4x12 60lbs
Barbell front raises
4x12 20lbs

Hyperextension machine
4x20 50lbs

1mi bike

[atomicbbgum]

5/14

Leg extensions
4x15 70lbs

Leg curls
4x15 70lbs

Leg press
4x15 200lbs

Adductor
4x15 70lbs

Abductor
4x15 70lbs

Seated calf raises
4x15 45lbs

Ab isolator machine
4x25 50lbs

Progress pics

[atomicbbgum]

5/16

Bench press
1x12 95lbs
1x10 105lbs
1x8 115lbs
1x6 125lbs
1x6 135lbs
1x1 160lbs
Wooooooooooooooooottttt!!!! My PR has been broken again!


Cable rows
4x12 80lbs

Cable flyes
4x12 90lbs

Chest press
4x12 50lbs

Lat pulldowns
4x12 90lbs

Face pulls
4x12 70lbs

Tricep rope pulldowns
4x12 70lbs

Hammer curls
2x15 15lbs
2x15 12lbs



Pretty damn good workout.

[atomicbbgum]

5/18

Incline bench press
1x10 75lbs
1x8 85lbs
1x8 95lbs
1x6 105lbs
1x2 115lbs

Slingshot bench press
1x8 135lbs
1x10 135lbs
1x12 135lbs
1x15 135lbs

Single arm cable twist pulls
4x12 30lbs

Seated press
4x12 45lbs (lol the bar, chit was heavy)

Close grip pull downs
4x10 60lbs

Cambridge curls
4x12 40lbs

[atomicbbgum]

Just broke another fukkin PR

165lbs x1

https://vimeo.com/271194103

[atomicbbgum]

5/21

Bench press
1x12 95lbs
1x10 105lbs
1x8 115lbs
1x6 125lbs
1x8 135lbs!!!!!
1x1 165lbs!!!!!

Incline chest press
4x12 50lbs

Cable fly's
4x12 100lbs

Lat pull-down
4x12 90lbs

Cable push downs
4x12 80lbs

Seated cable rows
4x12 90lbs

Machine curls
4x12 50lbs

2mi bike

[atomicbbgum]

5/23

Squats
1x5 65lbs *warm up*
2x5 95lbs
1x5 115lbs
2x3 135lbs
1x2 135lbs <---- failed set of 3

Single leg sled squats
4x10 40lbs

Leg curls
4x12 70lbs

Leg extensions
4x12 70lbs

Machine hyper extensions
4x25 80lbs

Calf raises
4x15 45lbs

10min treadmill

[atomicbbgum]

5/25

Incline bench press
1x12 65lbs
1x10 75lbs
1x8 85lbs
1x8 95lbs
1x6 105lbs

Isolated chest press
4x12 45lbs e/a

***Superset***
Face rope pulls
4x12 60lbs
Rope pulldowns
4x12 60lbs

Single arm long twist pulls
4x12 30lbs

Preacher curls
4x12 12lbs

15min bike

[atomicbbgum]

5/28

Bench press
1x12 95lbs
1x10 115lbs
4x6 135lbs

Cable flys
4x12 100lbs

Lat pulldowns
4x12 80lbs

Cable rows
4x12 80lbs

Close grip bench press paused
5x5 95lbs

Isolated curls
4x10 20lbs

2mi bike


Also additional cardio: running around errand with two todlers and putting together a toddler bed with the child in the same room.... ughhh

[atomicbbgum]

Injured my back some time two weeks ago, its been getting better but still workout just forgot to log it, here is Mondays and Wednesday workout


Monday:

Bench press
1x12 95lbs (warm up)
5x5 135lbs

Single arm cable rows
4x12 30lbs

Cable fly
4x12 90lbs

Front seated chest press
4x12 80lbs

Cable pushdowns
4x12 50lbs

3mi bike

Wednesday

Hack squat close together
5x20 60lbs

Leg extensions
4x12 70lbs

Lay down leg curls
4x20 30lbs

Adductors
4x12 80lbs

Abductors
4x12 80lbs

Calf raises
4x12 45lbs

1mi bike

[atomicbbgum]

Friday

Incline bench press
1x12 85lbs
4x10 95lbs

Reverse seated fly machine
4x12 60lbs

Lat pulldowns
4x12 80lbs

Single arm seated rows
4x12 30lbs

Skull crushers
4x15 20lbs

Isolated curls
4x12 15lbs

2mi bike

Monday

Bench press
1x15 95lbs
1x10 135lbs
1x6 145lbs
1x2 155lbs
3x5 135lbs

Cable rows
4x12 80lbs

Seated cable flys
4x15 90lbs

Incline cable chest press
4x12 50lbs

Single arm front pulls
4x12 15lbs

Skull crushers
4x12 25lbs

2mi bike

[atomicbbgum]

A "progress" pic.

[atomicbbgum]

Eyyyy it me again! Been consistently working out just not logging it, trying to gain more consistency on diet among other things, well started ec today and calorie counting as well as trying moderation instead of restriction, lets see how it works.

Today's workout.

8/20
Incline bench dumbell press
1x12 15lbs
3x10 25lbs
1x 10 30lbs

Bent over barbell rows
4x10 75lbs

Machine flyes
4x10 90lbs

Incline machine press (forgot I already did incline)
2x10 80lbs

Paused bench press
4x10 95lbs

Over the head dumbell press
4x10 25lbs

Hammer curls
4x10 25lbs

10min bike 2mi


Heeeere we go! (Again)

[Vishu1708]

Hey, your journey is really inspiring.
I am starting mine soon.
Keep up the good work!!!

[atomicbbgum]

Hey, your journey is really inspiring.
I am starting mine soon.
Keep up the good work!!!

Thank you! We all in this together!

8/22

Leg press
4x12 200lbs

Leg extensions
4x10 85lbs

Leg curls
4x10 85lbs

Adductors
4x12 90lbs

Abductors
4x12 90lbs

Seated calf raises
4x12 50lbs

10min cardio

[atomicbbgum]

8/23

Yeah Im trying to make it to the gym 4-6 days a week hopefully, today was cardio and a tiny bit of lifting

Elliptical 1mi 12min

Cycling bike 15min 3.5 mi

Hyperextension machine
4x15 50lbs

Bench press close grip
4x10 95lbs

Lat pulldowns
4x10 80lbs

Also sat in the hell box called sauna for 10 agonising minutes. Fukk everything.

[atomicbbgum]

8/24

Close grip lat pulldowns
4x12 80lbs

Reverse cable flyes
4x12 40lbs

Vertical chest press machine
4x12 60lbs

Seated cable rows
4x12 80lbs

Rope pullsdowns
4x12 70lbs

Military press
4x12 30lbs

Lateral raises
4x12 5lbs e/a

Cambridge curls
4x12 30lbs

10min 2mi bike

[atomicbbgum]

9/9


Here we go again with the tracking. Yeet.


Bench Press
4x15 95lbs
Arnold press
4x15 15lbs e/a
Seated DB raises
4x15 10lbs
Behind the head bar tricep extensions
4x15 20lbs
Incline Bench Press
4x15 65lbs
Cable flies
4x15 50lbs
Single arm cable push ups
4x15 20lbs
Cable curls
4x15 50lbs
2mi bike

[atomicbbgum]

9/10
1hr bike

9/11
1hr bike
SLDL
1x15 95lbs
1x12 115lbs
1x10 135lbs
1x5 155lbs
Man, I am a weal ass bish atm

Goodmornings
4x10 65lbs

Seated wide cable rows
4x12 60lbs

Behind the neck lat pulldown
4x12 60lbs

Reverse cable flies
4x12 50lbs