Saw these journals and thought making one would be cooler than writing it down in a paper log book and have the added effect of keeping me more consistent with logging.
Goals:
Reach 170lbs body weight. The age old battle of attempting to gain muscle mass and cut body fat. Currently ~176lbs, ~26% BF. 5'7"
Hit 225 on bench before age 40.
Currently 36 years old. Bench has always been my weakest compound lift. I've lifted most of my life on and off, but never seriously and with enough effort, so things like bench press lagged behind. I didn't even hit 135 until I took lifting seriously in my mid-late 20sSad to think how much wasted opportunity there was if I had only taken lifting seriously earlier in life. But I'm hitting PRs and doing well even heading into my late 30s and overall feeling great. I recently had to deal with a few muscle strain injuries that kept me out of the gym consistently, followed by needing to back off on my working weight to ease back in, but things have been going great since.
I've been a lurker and can't post URLs, but the routine I've been using, with some slight variation, is "The Total Package: A 3 Day Full Body Strength & Hypertrophy Workout" from Muscle & Strength. I've found it's worked great for me, especially my ability to stay consistent on it between being a husband, father, and working a full time job. I love everything about the routine except lunges, and feeling humiliated on pull ups LOL
Last week:
Monday:
Squats felt wicked heavy, was supposed to go for 270 but had to bail under 255 on my first working set. I can't be too mad as the previous week I PR'd on 265x5
Squat (Barbell)
Set 1: 105 lb × 5 [Warm-up]
Set 2: 155 lb × 5 [Warm-up]
Set 3: 210 lb × 3 [Warm-up]
Set 4: 225 lb × 1
Set 5: 225 lb × 3
Set 6: 225 lb × 5
Bench Press (Dumbbell)
Set 1: 45 lb × 12
Set 2: 45 lb × 12
Set 3: 45 lb × 12
Set 4: 60 lb × 12
Seated Row (Cable)
Set 1: 140 lb × 12
Set 2: 140 lb × 12
Set 3: 140 lb × 12
Set 4: 140 lb × 12
Seated Overhead Press (Dumbbell)
Set 1: 35 lb × 12
Set 2: 35 lb × 12
Set 3: 35 lb × 12
Set 4: 35 lb × 12
Lunge (Dumbbell)
Set 1: 30 lb × 10
Set 2: 30 lb × 10
Set 3: 30 lb × 10
Set 4: 30 lb × 10
Bicep Curl (Dumbbell)
Set 1: 30 lb × 10
Set 2: 25 lb × 12
Set 3: 25 lb × 12
Triceps Extension (Barbell)
Set 1: 40 lb × 10
Set 2: 40 lb × 12
Set 3: 40 lb × 12
Seated Calf Raise (Plate Loaded)
Set 1: 105 lb × 12
Set 2: 105 lb × 12
Set 3: 105 lb × 12
Wednesday
Great day. First time I got 185 on my own without a spotter. I got it before with no help from a spotter but this was still exciting since I said **** it lol
Bench Press (Barbell)
Set 1: 70 lb × 5 [Warm-up]
Set 2: 110 lb × 5 [Warm-up]
Set 3: 145 lb × 3 [Warm-up]
Set 4: 180 lb × 5
Set 5: 185 lb × 5
Set 6: 190 lb × 0 @ 10 [Failure] Had a spotter for this one, the bar got stuck coming back up a a few inches from my chest. I might have been able to grind it out, albeit ugly, on my own but the spotter jumped in and helped me complete the rep. I'm glad for that because if I did grind it out on my own I could have probably pulled something lol Still felt great.
Set 7: 135 lb × 12 - Was feeling really excited and wanted to do some more on bench and really get that pump.
Chest Fly (Pec Deck cable machine)
Set 1: 160 lb × 12
Set 2: 160 lb × 11
Set 3: 160 lb × 12
Leg Extension (Machine)
Set 1: 220 lb × 12
Set 2: 220 lb × 8
Set 3: 220 lb × 5
Set 4: 220 lb × 8
Seated Leg Curl (Machine)
Set 1: 150 lb × 12
Set 2: 150 lb × 12
Set 3: 150 lb × 8
Set 4: 150 lb × 8
Pull Up - I'm awful at these but trying to get better
Set 1: 3 reps
Set 2: 2 reps
Set 3: 2 reps
Set 4: 2 reps
Seated Lateral Raise
Set 1: 15 lb × 12
Set 2: 15 lb × 12
Set 3: 15 lb × 12
Set 4: 15 lb × 12
Hammer Curl (Dumbbell)
Set 1: 30 lb × 12
Set 2: 30 lb × 12
Set 3: 30 lb × 12
Rope Tricep Extension
Set 1: 42.5 lb × 12
Set 2: 42.5 lb × 12
Set 3: 42.5 lb × 12
Seated Calf Raise (Plate Loaded)
Set 1: 105 lb × 12
Set 2: 115 lb × 12
Set 3: 120 lb × 12
Plank
Set 1: 0:20
Set 2: 0:20
Set 3: 0:20
Set 4: 0:20
Set 5: 0:20
Friday
Another good day in the books. Was able to PR on deadlift for 5 reps, but my grip on my right hand almost gave out. Last time I pulled 335 I only did 3 reps.
Deadlift (Barbell)
Set 1: 135 lb × 5 [Warm-up]
Set 2: 200 lb × 5 [Warm-up]
Set 3: 270 lb × 3 [Warm-up]
Set 4: 335 lb × 5
Incline Bench Press (Dumbbell)
Set 1: 50 lb × 12
Set 2: 50 lb × 12
Set 3: 50 lb × 12 @ 9.5
Set 4: 50 lb × 10 @ 10 [Failure]
Lateral Raise (Dumbbell)
Set 1: 15 lb × 12
Set 2: 15 lb × 12
Set 3: 15 lb × 12
Set 4: 15 lb × 12
Lat Pulldown (Cable)
Set 1: 120 lb × 12
Set 2: 120 lb × 12
Set 3: 120 lb × 12
Set 4: 120 lb × 12
Leg Press
Set 1: 618 lb × 12
Set 2: 618 lb × 12
Set 3: 618 lb × 12
Set 4: 618 lb × 12
Ez Bar Curl
Set 1: 60 lb × 12
Set 2: 60 lb × 12
Set 3: 60 lb × 12
Skullcrusher (Barbell)
Set 1: 70 lb × 8
Set 2: 70 lb × 8
Set 3: 70 lb × 8
Shrug (Dumbbell)
Set 1: 55 lb × 12
Set 2: 55 lb × 12
Set 3: 55 lb × 12
Plank
Set 1: 0:20
Set 2: 0:20
Set 3: 0:20
Set 4: 0:20
Set 5: 0:20
I've been trying to go on long walks, and want to start getting more core and cardio work in but we'll see.
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10-21-2023, 11:02 AM #1
Chasing the fat loss / muscle gain dragon
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10-23-2023, 09:44 AM #2
Monday
Felt good today. Got a lot of sleep. 174.5lbs body weight this morning. Trying to get to 170 and so close.
Tried for 270 on squats again and got it. I think last week I was playing around too much with my grip width etc trying to fix elbow flare. I think I sorted it out by just remembering to tuck the elbows into the pockets at the top of the movement. I don’t get any pain or discomfort in my shoulders or elbows so I’m done fussing with it lol
Day 1
Monday, October 23, 2023 at 8:24 AM
Squat (Barbell)
Set 1: 105 lb × 5 [Warm-up]
Set 2: 155 lb × 5 [Warm-up]
Set 3: 210 lb × 3 [Warm-up]
Set 4: 260 lb × 5
Set 5: 265 lb × 5
Set 6: 270 lb × 5 PR
Notes: 5x5
Bench Press (Dumbbell)
Set 1: 55 lb × 12
Set 2: 55 lb × 12
Set 3: 55 lb × 12
Set 4: 55 lb × 12
Seated Row (Cable)
Set 1: 142.5 lb × 12
Set 2: 142.5 lb × 12
Set 3: 142.5 lb × 12
Set 4: 142.5 lb × 12
Seated Overhead Press (Dumbbell)
Set 1: 40 lb × 12
Set 2: 40 lb × 12
Set 3: 40 lb × 9 @ 10 [Failure]
Set 4: 40 lb × 9 @ 10 [Failure]
Lunge (Dumbbell)
Set 1: 30 lb × 10
Set 2: 30 lb × 10
Set 3: 30 lb × 10
Set 4: 30 lb × 10
Bicep Curl (Dumbbell)
Set 1: 30 lb × 12
Set 2: 30 lb × 12
Set 3: 30 lb × 12
Triceps Extension (Barbell)
Set 1: 40 lb × 12
Set 2: 40 lb × 12
Set 3: 40 lb × 12
Seated Calf Raise (Plate Loaded)
Set 1: 125 lb × 12
Set 2: 125 lb × 12
Set 3: 125 lb × 12
Going to focus on recovery and hopefully get 190lbs on bench press Wednesday for at least a rep or two.Last edited by 1roundedscoop; 10-23-2023 at 10:18 AM. Reason: added morning weigh in
Sometimes I post videos of my lifts on TikTok @1roundedscoop
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10-26-2023, 11:10 AM #3
Yesterday was one of those days that just felt heavy. Tried to make the best of it.
Tuesday I got a long walk in for some cardio. Another full body tomorrow with deadlifts.
Day 2
Wednesday, October 25, 2023 at 8:23 AM
Morning body weight 175.5
Bench Press (Barbell)
Set 1: 70 lb × 5 [Warm-up]
Set 2: 110 lb × 5 [Warm-up]
Set 3: 145 lb × 3 [Warm-up]
Set 4: 180 lb × 4 @ 9.5
Set 5: 180 lb × 1 @ 9.5
Set 6: 155 lb × 5
Set 7: 155 lb × 6
Notes: 25 reps - 30/30/45/45
Chest Fly
Set 1: 160 lb × 12
Set 2: 160 lb × 10
Set 3: 160 lb × 5 [Failure]
Set 4: 110 lb × 12
Leg Extension (Machine)
Set 1: 220 lb × 12
Set 2: 220 lb × 12
Set 3: 220 lb × 12
Set 4: 220 lb × 12
Seated Leg Curl (Machine)
Set 1: 150 lb × 12
Set 2: 150 lb × 12
Set 3: 150 lb × 12
Set 4: 150 lb × 5
Set 5: 130 lb × 7
Pull Up
Set 1: 3 reps
Set 2: 3 reps
Set 3: 3 reps
Set 4: 3 reps
Seated Lateral Raise
Set 1: 15 lb × 12
Set 2: 15 lb × 12
Set 3: 15 lb × 12
Set 4: 15 lb × 12
Hammer Curl (Dumbbell)
Set 1: 30 lb × 12
Set 2: 30 lb × 12
Set 3: 30 lb × 10
Rope Tricep Extension
Set 1: 42.5 lb × 12
Set 2: 42.5 lb × 12
Set 3: 42.5 lb × 12
Seated Calf Raise (Plate Loaded)
Set 1: 125 lb × 12
Set 2: 125 lb × 12
Set 3: 125 lb × 12
Plank
Set 1: 0:20
Set 2: 0:20
Set 3: 0:20
Set 4: 0:20
Set 5: 0:20Sometimes I post videos of my lifts on TikTok @1roundedscoop
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10-27-2023, 06:09 PM #4
Today was great. Felt like I got enough sleep, was in a great mood going into the gym, music on shuffle was putting out all the right vibes and tunes. Managed to get 340x5 on deadlifts. The last time I pulled 340 it was on December 2nd before I got sidelined. I only got it for 3 reps, and was also ~10 pounds heavier body weight. Big PR today
Friday, October 27, 2023 at 8:08 AM
Deadlift (Barbell)
Set 1: 135 lb × 5 [Warm-up]
Set 2: 205 lb × 5 [Warm-up]
Set 3: 270 lb × 3 [Warm-up]
Set 4: 340 lb × 5 PR
Incline Bench Press (Dumbbell)
Set 1: 50 lb × 12
Set 2: 50 lb × 12
Set 3: 50 lb × 12 @ 8.5
Set 4: 50 lb × 12 @ 9.5 [Failure]
Lateral Raise (Dumbbell)
Set 1: 15 lb × 12
Set 2: 15 lb × 12
Set 3: 15 lb × 12
Set 4: 15 lb × 12
Lat Pulldown (Cable)
Set 1: 122.5 lb × 12
Set 2: 122.5 lb × 12
Set 3: 122.5 lb × 12
Set 4: 122.5 lb × 9
Leg Press
Set 1: 618 lb × 12
Set 2: 618 lb × 12
Set 3: 618 lb × 12
Set 4: 618 lb × 12
Ez Bar Curl
Set 1: 70 lb × 8 PR, which was surprising. I thought I'd have attempted 70s on regular or EZ bar but apparently not. Will keep trying to get this up to 3x12
Set 2: 70 lb × 8
Set 3: 70 lb × 3 @ 10 [Failure]
Skullcrusher (Barbell)
Set 1: 70 lb × 10
Set 2: 70 lb × 10 @ 9
Set 3: 70 lb × 5 [Failure]
Shrug (Dumbbell)
Set 1: 60 lb × 10
Set 2: 60 lb × 12
Set 3: 60 lb × 12
Plank
Set 1: 0:20
Set 2: 0:20
Set 3: 0:20
Set 4: 0:20
Set 5: 0:20Sometimes I post videos of my lifts on TikTok @1roundedscoop
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11-05-2023, 06:15 AM #5
Long, busy week, so I'll just dump the workouts here. Monday and Wednesday were rough. Failed on my Squats and Bench Press so I tried to focus more on just going slow and really feeling that mind muscle connection. My diet has been poor but my sleep is getting better. Really felt the poor diet this week. I'm trying hard to dial that in again.
Friday I went to Planet Fitness because I was pressed for time in the morning. I was bummed about it at first but I actually had one of the best workouts in a long while (overall). I actually really loved the smith machine rack pulls. Something about the benches at planet fitness - I was able to get the perfect angle on it for my incline dumbbell bench press and got a great pump. This was the highlight of my week. I'm hoping to continue that into my other workouts and just slow things down more. Hopefully hit my other compounds this week, but may de-load them and shift back to 5x5. We'll see how it goes.
Day 3 Copy
Friday, November 3, 2023 at 8:25 AM
Rack Pull (Smith Machine)
Set 1: 110 lb × 5
Set 2: 135 lb × 5
Set 3: 140 lb × 5
Set 4: 145 lb × 5
Set 5: 150 lb × 10
Incline Bench Press (Dumbbell)
Set 1: 50 lb × 12
Set 2: 50 lb × 12
Set 3: 50 lb × 12
Set 4: 50 lb × 12
Notes: seat on planet fitness bench 4 - feels like i target upper chest a lot more than crunch fitness bench
Lateral Raise (Dumbbell)
Set 1: 15 lb × 12
Set 2: 15 lb × 12
Set 3: 15 lb × 12
Set 4: 15 lb × 12
Lat Pulldown (Cable)
Set 1: 120 lb × 12
Set 2: 125 lb × 12
Set 3: 125 lb × 12
Set 4: 125 lb × 12
Leg Press
Set 1: 618 lb × 12
Set 2: 618 lb × 12
Set 3: 618 lb × 12
Set 4: 618 lb × 12
Notes: 40 reps - 30/30/30/30
Ez Bar Curl
Set 1: 50 lb × 12
Set 2: 50 lb × 12
Set 3: 50 lb × 12
Skullcrusher (Barbell)
Set 1: 50 lb × 12
Set 2: 50 lb × 12
Set 3: 50 lb × 12
Shrug (Dumbbell)
Set 1: 50 lb × 12
Set 2: 50 lb × 12
Set 3: 50 lb × 12
Plank
Set 1: 0:20
Set 2: 0:20
Set 3: 0:20
Set 4: 0:20
Set 5: 0:20
Day 2
Wednesday, November 1, 2023 at 8:27 AM
Bench Press (Barbell)
Set 1: 70 lb × 5 [Warm-up]
Set 2: 110 lb × 5 [Warm-up]
Set 3: 145 lb × 3 [Warm-up]
Set 4: 180 lb × 4 @ 10
Set 5: 155 lb × 5 @ 7
Set 6: 155 lb × 5 @ 6.5
Notes: attempt 190 for at least one rep
Chest Fly
Set 1: 160 lb × 12
Set 2: 170 lb × 10 [Failure]
Set 3: 170 lb × 5 [Failure]
Set 4: 140 lb × 12
Leg Extension (Machine)
Set 1: 200 lb × 12
Set 2: 200 lb × 12
Set 3: 200 lb × 12
Set 4: 200 lb × 12
Seated Leg Curl (Machine)
Set 1: 130 lb × 12
Set 2: 130 lb × 12
Set 3: 130 lb × 12
Set 4: 130 lb × 12
Pull Up
Set 1: 3 reps
Set 2: 3 reps
Set 3: 3 reps
Set 4: 2 reps [Failure]
Seated Lateral Raise
Set 1: 15 lb × 12
Set 2: 15 lb × 12
Set 3: 15 lb × 12
Set 4: 15 lb × 12
Hammer Curl (Dumbbell)
Set 1: 30 lb × 12
Set 2: 25 lb × 12
Set 3: 25 lb × 12
Rope Tricep Extension
Set 1: 42.5 lb × 12
Set 2: 42.5 lb × 12
Set 3: 42.5 lb × 12
Seated Calf Raise (Plate Loaded)
Set 1: 125 lb × 12
Set 2: 125 lb × 12
Set 3: 125 lb × 12
Plank
Set 1: 0:20
Set 2: 0:20
Set 3: 0:20
Set 4: 0:20
Set 5: 0:20
Day 1
Monday, October 30, 2023 at 8:10 AM
Squat (Barbell)
Set 1: 105 lb × 5 [Warm-up]
Set 2: 160 lb × 5 [Warm-up]
Set 3: 210 lb × 3 [Warm-up]
Set 4: 265 lb × 3 [Failure]
Set 5: 265 lb × 3
Set 6: 225 lb × 5
Notes: 5x5
Bench Press (Dumbbell)
Set 1: 60 lb × 12
Set 2: 60 lb × 8 [Failure]
Set 3: 60 lb × 10 [Failure]
Set 4: 60 lb × 6 [Failure]
Seated Row (Cable)
Set 1: 145 lb × 12
Set 2: 140 lb × 12
Set 3: 140 lb × 12
Set 4: 120 lb × 12
Seated Overhead Press (Dumbbell)
Set 1: 30 lb × 12
Set 2: 30 lb × 12
Set 3: 30 lb × 12
Set 4: 30 lb × 12
Lunge (Dumbbell)
Set 1: 30 lb × 0
Set 2: 30 lb × 0
Set 3: 30 lb × 0
Set 4: 30 lb × 0
Bicep Curl (Dumbbell)
Set 1: 30 lb × 8
Set 2: 30 lb × 8
Set 3: 30 lb × 8
Triceps Extension (Barbell)
Set 1: 30 lb × 12
Set 2: 30 lb × 12
Set 3: 30 lb × 12
Seated Calf Raise (Plate Loaded)
Set 1: 125 lb × 12
Set 2: 125 lb × 12
Set 3: 125 lb × 12Sometimes I post videos of my lifts on TikTok @1roundedscoop
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11-05-2023, 06:20 AM #6
The journey/getting there is half the fun.if you dont enjoy and love your workouts. Then I feel sorry for you.
Not a better feeling on the world . Than a super hard workout or job that pushes you past your endurance level"it takes a wise man to know when he is in error and a noble man to admit to it"
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11-06-2023, 09:05 AM #7
I agree latverian. Slowing it down is letting me enjoy things a lot more.
Today was good. Changed up Squats, did 5x5 for much lower weight, 225 belt-less. Felt awesome, really able to feel it in my quads after each set. Changed up my calf work too, I feel I'm able to really hit them more standing while holding plates (45s) in each hand. Took the rep count down on the lunges as I went very slow to get that pump. Same thing on my barbell curls - went as slow as I could to make sure I felt everything.
Day 1
Monday, November 6, 2023 at 8:09 AM
Squat (Barbell)
Set 1: 95 lb × 5 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 180 lb × 3 [Warm-up]
Set 4: 225 lb × 5
Set 5: 225 lb × 5
Set 6: 225 lb × 5
Set 7: 225 lb × 5
Set 8: 225 lb × 5
Notes: 5x5
Bench Press (Dumbbell)
Set 1: 55 lb × 12
Set 2: 55 lb × 12
Set 3: 55 lb × 12
Set 4: 55 lb × 12
Seated Row (Cable)
Set 1: 125 lb × 12
Set 2: 125 lb × 12
Set 3: 125 lb × 12
Set 4: 125 lb × 12
Seated Overhead Press (Dumbbell)
Set 1: 30 lb × 12
Set 2: 30 lb × 12
Set 3: 30 lb × 12
Set 4: 30 lb × 12
Lunge (Dumbbell)
Set 1: 30 lb × 12
Set 2: 30 lb × 8
Set 3: 30 lb × 8
Set 4: 30 lb × 8
Bicep Curl (Dumbbell)
Set 1: 30 lb × 12
Set 2: 30 lb × 12
Set 3: 30 lb × 12
Triceps Extension (Barbell)
Set 1: 30 lb × 12
Set 2: 30 lb × 12
Set 3: 30 lb × 12
Standing Calf Raise (Dumbbell)
Set 1: 45 lb × 15
Set 2: 45 lb × 15
Set 3: 45 lb × 15Sometimes I post videos of my lifts on TikTok @1roundedscoop
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11-08-2023, 07:59 AM #8
best workout in a while!
Had one of the best workouts ever today. Was feeling good, decided to put my heaviest set first after warmups on bench (don't know why I haven't tried this before lol) and was able to PR on bench - 190 for 4 reps. Last time I touched 190 I had a spotter who had to help a bit. Really stoked. Finished up bench with pyramid down, then 135x12. Chest was feeling great, took it a bit lighter on the machine fly/pec deck but still pushing myself to failure. Finished it off with 110 I think to round out the missed reps. By the end of the workout my chest was twitching lol.
178lbs body weight this morning. Diet has been better, so has sleep. Just have to get off my ass and get more cardio in.
Day 2
Wednesday, November 8, 2023 at 8:02 AM
Bench Press (Barbell)
Set 1: 75 lb × 5 [Warm-up]
Set 2: 115 lb × 5 [Warm-up]
Set 3: 150 lb × 3 [Warm-up]
Set 4: 190 lb × 4 @ 10
Set 5: 185 lb × 3 @ 9.5
Set 6: 175 lb × 3 @ 9.5
Set 7: 135 lb × 12 @ 6.5
Notes: 25 reps - 30/30/45/45
Chest Fly
Set 1: 150 lb × 12
Set 2: 150 lb × 8 @ 10 [Failure]
Set 3: 140 lb × 8 @ 10 [Failure]
Set 4: 130 lb × 7 @ 10 [Failure]
Leg Extension (Machine)
Set 1: 210 lb × 12
Set 2: 210 lb × 12
Set 3: 210 lb × 12
Set 4: 210 lb × 8 @ 10 [Failure]
Seated Leg Curl (Machine)
Set 1: 140 lb × 12
Set 2: 140 lb × 12
Set 3: 140 lb × 12
Set 4: 140 lb × 12
Pull Up
Set 1: 3 reps
Set 2: 3 reps
Set 3: 3 reps
Set 4: 3 reps
Seated Lateral Raise
Set 1: 15 lb × 12
Set 2: 15 lb × 12
Set 3: 15 lb × 12
Set 4: 15 lb × 12
Hammer Curl (Dumbbell)
Set 1: 30 lb × 12
Set 2: 30 lb × 12
Set 3: 30 lb × 8 @ 10
Rope Tricep Extension
Set 1: 50 lb × 12
Set 2: 50 lb × 12
Set 3: 50 lb × 12
Seated Calf Raise (Plate Loaded)
Set 1: 115 lb × 12
Set 2: 115 lb × 12
Set 3: 115 lb × 12
Plank
Set 1: 0:20
Set 2: 0:20
Set 3: 0:20
Set 4: 0:20
Set 5: 0:20Sometimes I post videos of my lifts on TikTok @1roundedscoop
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11-10-2023, 06:37 PM #9
Good day in the gym today! Got 345 on deadlifts. Glad those are still progressing. Wanted to add another couple of sets but was pretty fatigued. Going to try 345x5 next week.
Incline bench was good too. Got the right bench angle, and I've started learning that for me personally starting from the chest a bit wider really helps me feel it in the chest.
Might need to throw more weight on leg press but honestly I still get a really good pump at 618 and have been focusing on getting good depth etc. Quads are feeling great tonight.
Started grunting a lot on the last set of curls.
Day 3
Friday, November 10, 2023 at 8:16 AM
Deadlift (Barbell)
Set 1: 140 lb × 5 [Warm-up]
Set 2: 205 lb × 5 [Warm-up]
Set 3: 275 lb × 3 [Warm-up]
Set 4: 345 lb × 3
Set 5: 315 lb × 3
Incline Bench Press (Dumbbell)
Set 1: 55 lb × 12
Set 2: 55 lb × 12 @ 10
Set 3: 55 lb × 4 @ 10 [Failure]
Set 4: 50 lb × 8 @ 10 [Failure]
Lateral Raise (Dumbbell)
Set 1: 15 lb × 12
Set 2: 15 lb × 12
Set 3: 15 lb × 12
Set 4: 15 lb × 12
Lat Pulldown (Cable)
Set 1: 122.5 lb × 12
Set 2: 122.5 lb × 12
Set 3: 122.5 lb × 12
Set 4: 122.5 lb × 12
Leg Press
Set 1: 618 lb × 12
Set 2: 618 lb × 12
Set 3: 618 lb × 12
Set 4: 618 lb × 12
Notes: 40 reps - 30/30/30/30
Ez Bar Curl
Set 1: 60 lb × 12
Set 2: 60 lb × 12
Set 3: 60 lb × 12 @ 9.5
Skullcrusher (Barbell)
Set 1: 60 lb × 12
Set 2: 60 lb × 12
Set 3: 60 lb × 12
Shrug (Dumbbell)
Set 1: 60 lb × 12
Set 2: 60 lb × 12
Set 3: 60 lb × 12
Plank
Set 1: 0:20
Set 2: 0:20
Set 3: 0:20
Set 4: 0:20
Set 5: 0:20Sometimes I post videos of my lifts on TikTok @1roundedscoop
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11-13-2023, 08:55 AM #10
Woke up in the middle of the night with a wicked bad stomach ache. Painted the bowl. Late start this morning as I was waiting to see if I actually felt better. Hit planet fitness since its closer so I could get to work on time. Had a good workout. Took things slow. Probably could have gone heavier on the smith machine. Did high bar, ass to grass, and could feel it in the quads. Changed out lunges for the seated leg press so I could go heavier and hit the quads more since I wasn't able to barbell squat.
Overall I could have pushed myself more I think, though I certainly did with DB bench press and again on shoulders. Kind of had an ego on that one - I wanted to see if I could put the 50s up again as it's been a while. Aimed for 8 but wouldn't have been able to make quality reps past the fourth, so I did a drop set with 40s after that.
Day 1 PF
Monday, November 13, 2023 at 8:38 AM
Squat (Smith Machine)
Set 1: 90 lb × 5 [Warm-up]
Set 2: 110 lb × 5 [Warm-up]
Set 3: 135 lb × 5
Set 4: 140 lb × 5
Set 5: 145 lb × 5
Notes: high bar - went ass to grass on all of these. felt great on the quads
Bench Press (Dumbbell)
Set 1: 60 lb × 12
Set 2: 60 lb × 10
Set 3: 60 lb × 8
Set 4: 60 lb × 8
Seated Row (Cable)
Set 1: 130 lb × 12
Set 2: 130 lb × 12
Set 3: 130 lb × 12
Set 4: 130 lb × 12
Seated Overhead Press (Dumbbell)
Set 1: 35 lb × 12
Set 2: 40 lb × 12
Set 3: 45 lb × 11 [Failure]
Set 4: 50 lb × 4 [Failure]
Seated Leg Press (Machine)
Set 1: 160 lb × 12
Set 2: 170 lb × 12
Set 3: 170 lb × 12
Set 4: 170 lb × 12
Bicep Curl (Barbell) - These should have been dumbbell curls, but I wasn't paying attention and did the sets with barbell oops. but took it slow and it felt great.
Set 1: 40 lb × 12
Set 2: 40 lb × 12
Set 3: 40 lb × 12
Triceps Extension (Barbell)
Set 1: 40 lb × 12
Set 2: 40 lb × 12
Set 3: 40 lb × 12
Standing Calf Raise (Dumbbell)
Set 1: 45 lb × 15
Set 2: 45 lb × 15
Set 3: 45 lb × 15Sometimes I post videos of my lifts on TikTok @1roundedscoop
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11-14-2023, 05:49 PM #11
Took a walk today. 3.51 miles. Nothing special, but just trying to get some more activity back on my rest days as I've fallen off there.
This month so far isn't looking that hot. 176.6 average weight so far this month. Average weight was 176 last month, 176.9 for September. Average body fat % this month so far is 28.4! Last month 27.5, and 27.9 in September.
6 Month trends aren't terrible. But I think I have to cut more aggressively, and accept the sacrifice that my compound lifts will get weaker. I feel I go through cycles of staying in a good deficit vs eat eat eat to hit a PR. Clearly counter intuitive, but I'm just being honest with myself here. If I'm not going to suck it up and get more cardio / LISS cardio in then I am going to need to pick one or the other in terms of eating big/lifting heavier, or actually cutting down.Sometimes I post videos of my lifts on TikTok @1roundedscoop
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11-15-2023, 12:50 PM #12
Almost got pinned under the weight on bench this morning lmao of course it happens when I’m recording, but luckily that means I have a pretty funny video of it. Got greedy and attempted a 5th rep when I knew I didn’t have it. Should have had a spotter. Oh well, live and learn.
Overall pushed myself a lot this workout and very happy.
Day 2
Wednesday, November 15, 2023 at 8:16 AM
Bench Press (Barbell)
Set 1: 75 lb × 5 [Warm-up]
Set 2: 115 lb × 5 [Warm-up]
Set 3: 150 lb × 3 [Warm-up]
Set 4: 190 lb × 4 @ 10 [Failure]
Set 5: 175 lb × 4 @ 10
Set 6: 155 lb × 5 @ 8.5
Set 7: 135 lb × 6 @ 6
Notes: almost took my head off trying to get a 5th rep @ 190135 paused reps
Chest Fly
Set 1: 150 lb × 12
Set 2: 150 lb × 12 @ 10
Set 3: 150 lb × 10 @ 10 [Failure]
Set 4: 150 lb × 9 @ 10 [Failure]
Leg Extension (Machine)
Set 1: 210 lb × 12
Set 2: 210 lb × 12
Set 3: 210 lb × 10 @ 10 [Failure]
Set 4: 210 lb × 7 @ 10 [Failure]
Seated Leg Curl (Machine)
Set 1: 145 lb × 12
Set 2: 145 lb × 12
Set 3: 145 lb × 12
Set 4: 145 lb × 12
Pull Up
Set 1: 3 reps
Set 2: 3 reps
Set 3: 3 reps
Set 4: 3 reps
Notes: these have really improved. technique is getting better
Seated Lateral Raise
Set 1: 15 lb × 12
Set 2: 15 lb × 12
Set 3: 15 lb × 12
Set 4: 15 lb × 12
Hammer Curl (Dumbbell)
Set 1: 30 lb × 12
Set 2: 30 lb × 12
Set 3: 30 lb × 10 @ 10 [Failure]
Rope Tricep Extension
Set 1: 50 lb × 12
Set 2: 50 lb × 12
Set 3: 50 lb × 6 @ 10 [Failure]
Seated Calf Raise (Plate Loaded)
Set 1: 115 lb × 12
Set 2: 115 lb × 12
Set 3: 115 lb × 12
Plank
Set 1: 0:20
Set 2: 0:20
Set 3: 0:20
Set 4: 0:20
Set 5: 0:20Sometimes I post videos of my lifts on TikTok @1roundedscoop
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11-17-2023, 06:23 PM #13
Went for a long walk yesterday which was refreshing. Today’s workout was good. Still can’t get past 3 reps on 345 but the reps I did get felt great. Incline felt good today too, really felt it in my chest and tried to take it slow. Pushed myself well well today overall. Took the leg press a bit lighter to focus more on the mind muscle and the pump.
Day 3
Friday, November 17, 2023 at 8:23 AM
Deadlift (Barbell)
Set 1: 140 lb × 5 [Warm-up]
Set 2: 205 lb × 5 [Warm-up]
Set 3: 275 lb × 3 [Warm-up]
Set 4: 345 lb × 3
Set 5: 315 lb × 3
Incline Bench Press (Dumbbell)
Set 1: 55 lb × 12
Set 2: 55 lb × 12 @ 8.5
Set 3: 55 lb × 8 @ 9.5
Set 4: 55 lb × 8 @ 10
Lateral Raise (Dumbbell)
Set 1: 15 lb × 12
Set 2: 15 lb × 12
Set 3: 15 lb × 12
Set 4: 15 lb × 12
Lat Pulldown (Cable)
Set 1: 125 lb × 12
Set 2: 125 lb × 8 @ 10 [Failure]
Set 3: 125 lb × 8
Set 4: 125 lb × 8
Leg Press
Set 1: 568 lb × 12
Set 2: 568 lb × 12
Set 3: 568 lb × 12
Set 4: 568 lb × 12
Ez Bar Curl
Set 1: 70 lb × 9 @ 10 [Failure]
Set 2: 70 lb × 8
Set 3: 70 lb × 4 @ 10 [Failure]
Skullcrusher (Barbell)
Set 1: 60 lb × 12
Set 2: 60 lb × 12 @ 9.5
Set 3: 60 lb × 9 @ 10 [Failure]
Shrug (Dumbbell)
Set 1: 60 lb × 10
Set 2: 60 lb × 10
Set 3: 60 lb × 12
Notes: ^ grip gives out around the 10th rep on right hand
Plank
Set 1: 0:20
Set 2: 0:20
Set 3: 0:20
Set 4: 0:20
Set 5: 0:20Last edited by 1roundedscoop; 11-17-2023 at 06:24 PM. Reason: removed unrelated note to leg press
Sometimes I post videos of my lifts on TikTok @1roundedscoop
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11-20-2023, 01:50 PM #14
No workout today or over the weekend. Got really sick Saturday evening have mostly been in bed since. Some kind of flu, covid tests were negative. Headache, muscle aches, hot/cold sweats, no fever tho which was good. Just been taking day and nite quil. Eating mostly soup, not a lot of protein. Wife and kid picked me up a sub from Subway the other day which had a lot of meat and protein, and my wife made some homemade chicken soup today with chicken thighs so that's been a big help. Slept again most of the day today but stating to finally feel better. Mind feels clear again and the headache is mostly gone. Hopefully will be able to hit the gym Wednesday.
Sometimes I post videos of my lifts on TikTok @1roundedscoop
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11-20-2023, 02:16 PM #15
If you want to make this a better thread then have your wife take a photo of you every month and post the progress.
Best thing I did is take a picture of my fat ass at 258 and two years later was 206 lbs. Have a photo on my wall of a side by side and will be the cover of my second book titled "Two Year Transformation". Looking at that side-by-side is the only motivation I need to stay fit and never be bloat again.6'5" 210 lbs, 10.9% body fat
Disagree with me, fine; but before calling me a fraudster click: https://forum.bodybuilding.com/showthread.php?t=185252663
Bodily exercise profits a little, but godliness is profitable unto all things.
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11-26-2023, 06:40 AM #16
That's not a terrible idea, thanks for the suggestion Paul. I've been thinking about how I could make the thread a bit more than just dumping workouts. It is nice getting my thoughts out into a 'journal' that others can see. My focus is going to be getting that cardio back in and I think I could be golden on the fat loss side of things. Just gotta suck it up and do it!
Think I'll be back at it tomorrow. Ended up going to the doc a few days ago and got put on antibiotics. Double whammy. Some kind of viral cold and then bacterial strep on top of that. Week off isn't so bad. I'll go lighter this week and by next week hopefully back at it 100%.
Body weight and body fat are about the same so I haven't lost much ground.Sometimes I post videos of my lifts on TikTok @1roundedscoop
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11-27-2023, 07:27 AM #17
Got back at it this morning. Took things light, somewhat to see where I was at with energy levels but mostly so I don't have to fight off the DOMS later in the week lol. Was certainly more fatigued than I normally am. Took things slow though and it felt great to be back in the gym. Funny how just a week off of 3x a week can seem like so long.
Aiming to go for a long walk or even a run tomorrow depending on how I'm feeling.
Day 1
Monday, November 27, 2023 at 8:20 AM
Squat (Barbell)
Set 1: 95 lb × 5 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 180 lb × 3 [Warm-up]
Set 4: 225 lb × 5
Set 5: 225 lb × 5
Set 6: 225 lb × 5
Bench Press (Dumbbell)
Set 1: 45 lb × 12
Set 2: 45 lb × 12
Set 3: 45 lb × 12
Set 4: 45 lb × 12
Seated Row (Cable)
Set 1: 120 lb × 12
Set 2: 120 lb × 12
Set 3: 120 lb × 12
Set 4: 120 lb × 12
Seated Overhead Press (Dumbbell)
Set 1: 30 lb × 12
Set 2: 30 lb × 12
Set 3: 30 lb × 12
Set 4: 30 lb × 12
Lunge (Dumbbell)
Set 1: 22.7 lb × 8
Set 2: 22.7 lb × 8
Set 3: 22.7 lb × 8
Set 4: 22.7 lb × 8
Bicep Curl (Dumbbell)
Set 1: 25 lb × 12
Set 2: 25 lb × 12
Set 3: 25 lb × 12
Triceps Extension (Barbell)
Set 1: 30 lb × 12
Set 2: 30 lb × 12
Set 3: 30 lb × 12
Standing Calf Raise (Dumbbell)
Set 1: 45 lb × 15
Set 2: 45 lb × 15
Set 3: 45 lb × 15Sometimes I post videos of my lifts on TikTok @1roundedscoop
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11-29-2023, 08:57 AM #18
Hit the stationary bike for a half hour yesterday. Trying to stay committed to cardio - but the DOMS made it a bit harder.
Hit the gym this morning, took it light again - but overall energy levels felt back to normal. Didn’t push to failure today, just easing back into it this week after the week off. Glad to be back.
Day 2
Wednesday, November 29, 2023 at 8:15 AM
Bench Press (Barbell)
Set 1: 75 lb × 5 [Warm-up]
Set 2: 115 lb × 5 [Warm-up]
Set 3: 150 lb × 3 [Warm-up]
Set 4: 190 lb × 1 @ 10
Set 5: 155 lb × 5 @ 8.5
Set 6: 155 lb × 5 @ 8.5
Set 7: 155 lb × 5 @ 8
Set 8: 155 lb × 5
Notes: ^ 190 went smooth but would have failed another rep. 155 felt great - slow and controlled, really felt it in the chest
Chest Fly
Set 1: 130 lb × 12
Set 2: 130 lb × 12 @ 8
Set 3: 130 lb × 12 @ 10
Notes: going light on chest fly today to really go slow and feel the pump
Leg Extension (Machine)
Set 1: 120 lb × 12
Set 2: 120 lb × 12
Set 3: 120 lb × 10
Set 4: 120 lb × 12
Notes: ^ really light on these todays. DOMS from
squats Monday, still very sore/tender
Seated Leg Curl (Machine)
Set 1: 120 lb × 12
Set 2: 120 lb × 12
Set 3: 120 lb × 12
Set 4: 120 lb × 12
Notes: ^ really light on these today too. DOMS from
squats Monday; sore/tender
Pull Up
Set 1: 3 reps
Set 2: 3 reps
Set 3: 3 reps
Set 4: 3 reps
Notes: ^ form is improving on these. though i did them before leg curls today, so maybe i just wasn’t as fatigued as normal
Seated Lateral Raise
Set 1: 15 lb × 12
Set 2: 15 lb × 12
Set 3: 15 lb × 12
Set 4: 15 lb × 12
Hammer Curl (Dumbbell)
Set 1: 30 lb × 8
Set 2: 30 lb × 8
Set 3: 30 lb × 10 @ 10
Rope Tricep Extension
Set 1: 40 lb × 12
Set 2: 50 lb × 12
Set 3: 60 lb × 8
Notes: ^ did these today with the triangle handle. felt great, slow and controlled
Seated Calf Raise (Plate Loaded)
Set 1: 115 lb × 15
Set 2: 115 lb × 15
Set 3: 115 lb × 15
Plank
Set 1: 0:20
Set 2: 0:20
Set 3: 0:20
Set 4: 0:20
Set 5: 0:20
Workout Notes: Didn’t go for failure today, taking this week light due to being out sick last week.Sometimes I post videos of my lifts on TikTok @1roundedscoop
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12-01-2023, 06:11 PM #19
Last of taking it easy. Will start looking to get back up to working weight asap on squat and deadlift. Felt great today.
Day 3
Friday, December 1, 2023 at 8:14 AM
Deadlift (Barbell)
Set 1: 140 lb × 5 [Warm-up]
Set 2: 205 lb × 5 [Warm-up]
Set 3: 275 lb × 3 [Warm-up]
Set 4: 315 lb × 5
Notes: ^ same as the rest of this week - taking things light after the week off due to being sick. will resume working weights next week.
Incline Bench Press (Dumbbell)
Set 1: 50 lb × 12
Set 2: 50 lb × 12
Set 3: 50 lb × 12 @ 8.5
Set 4: 50 lb × 12 @ 10
Lateral Raise (Dumbbell)
Set 1: 15 lb × 12
Set 2: 15 lb × 12
Set 3: 15 lb × 12
Set 4: 15 lb × 12
Lat Pulldown (Cable)
Set 1: 120 lb × 12
Set 2: 120 lb × 12
Set 3: 120 lb × 12
Set 4: 120 lb × 12
Notes: ^ went for a wider grip but lower weight today. Felt great
Leg Press
Set 1: 478 lb × 12
Set 2: 478 lb × 12
Set 3: 478 lb × 12
Set 4: 478 lb × 12
Notes: ^ lowered the weight on leg press as well so legs can recover for return to working weight on squats monday. felt great on the quads
Ez Bar Curl
Set 1: 50 lb × 12
Set 2: 50 lb × 12
Set 3: 50 lb × 12
Skullcrusher (Barbell)
Set 1: 40 lb × 12
Set 2: 40 lb × 12
Set 3: 40 lb × 12
Shrug (Dumbbell)
Set 1: 60 lb × 12
Set 2: 60 lb × 12
Set 3: 60 lb × 12
Plank
Set 1: 0:20
Set 2: 0:20
Set 3: 0:20
Set 4: 0:20
Set 5: 0:20Sometimes I post videos of my lifts on TikTok @1roundedscoop
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12-05-2023, 05:28 PM #20
Had a good workout Monday. Caught a stomach bug over the weekend but luckily was good to go for Monday. Today I hit the stationary bike for 40 minutes so it feels good to have gotten the cardio in.
Day 1 PF
Monday, December 4, 2023 at 8:46 AM
Squat (Smith Machine)
Set 1: 90 lb × 5 [Warm-up]
Set 2: 110 lb × 5 [Warm-up]
Set 3: 135 lb × 12
Set 4: 135 lb × 12
Set 5: 135 lb × 12
Bench Press (Dumbbell)
Set 1: 50 lb × 12
Set 2: 50 lb × 12
Set 3: 50 lb × 12
Set 4: 50 lb × 12
Seated Row (Cable)
Set 1: 130 lb × 12
Set 2: 130 lb × 12
Set 3: 130 lb × 12
Set 4: 130 lb × 12
Seated Overhead Press (Dumbbell)
Set 1: 35 lb × 10
Set 2: 35 lb × 5
Set 3: 30 lb × 12
Set 4: 30 lb × 12
Seated Leg Press (Machine)
Set 1: 170 lb × 12
Set 2: 170 lb × 12
Set 3: 170 lb × 12
Set 4: 170 lb × 12
Bicep Curl (Dumbbell)
Set 1: 30 lb × 12
Set 2: 30 lb × 12
Set 3: 30 lb × 12
Triceps Extension (Barbell)
Set 1: 40 lb × 12
Set 2: 40 lb × 12
Set 3: 40 lb × 12
Standing Calf Raise (Dumbbell)
Set 1: 50 lb × 15
Set 2: 50 lb × 15
Set 3: 50 lb × 15Sometimes I post videos of my lifts on TikTok @1roundedscoop
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12-06-2023, 09:40 PM #21
Day 2
Wednesday, December 6, 2023 at 8:30 AM
Bench Press (Barbell)
Set 1: 75 lb × 5 [Warm-up]
Set 2: 115 lb × 5 [Warm-up]
Set 3: 135 lb × 12 @ 6.5
Set 4: 135 lb × 12 @ 7.5
Set 5: 135 lb × 12 @ 8.5
Set 6: 135 lb × 12 @ 7.5
Set 7: 135 lb × 12 @ 9.5
Notes: Hypertrophy focus today
Chest Fly
Set 1: 130 lb × 12
Set 2: 130 lb × 7 @ 10 [Failure]
Set 3: 110 lb × 12 @ 9.5
Leg Extension (Machine)
Set 1: 220 lb × 12
Set 2: 220 lb × 12
Set 3: 220 lb × 12
Set 4: 220 lb × 12
Seated Leg Curl (Machine)
Set 1: 150 lb × 12 @ 9.5
Set 2: 150 lb × 12 @ 9.5
Set 3: 130 lb × 12 @ 9.5
Set 4: 120 lb × 12 @ 6.5
Pull Up
Set 1: 3 reps
Set 2: 3 reps
Set 3: 3 reps
Set 4: 3 reps
Notes: pull ups felt hard today
Seated Lateral Raise
Set 1: 15 lb × 12
Set 2: 15 lb × 12
Set 3: 15 lb × 12
Set 4: 15 lb × 12
Hammer Curl (Dumbbell)
Set 1: 30 lb × 12
Set 2: 30 lb × 12 @ 9.5
Set 3: 30 lb × 12 @ 9.5
Rope Tricep Extension
Set 1: 60 lb × 12 @ 9
Set 2: 50 lb × 12 @ 8
Set 3: 50 lb × 12 @ 10
Seated Calf Raise (Plate Loaded)
Set 1: 115 lb × 15
Set 2: 115 lb × 15 @ 8.5
Set 3: 115 lb × 15 @ 8.5
Plank
Set 1: 0:20
Set 2: 0:20
Set 3: 0:20
Set 4: 0:20
Set 5: 0:20Sometimes I post videos of my lifts on TikTok @1roundedscoop
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12-09-2023, 10:13 AM #22
Got a good workout in yesterday. I've been around 173lbs body weight, and the weights have def been feeling heavier. Down to 171 this morning, trying to keep that trend going. Goal was to get to 170, but I'm going to have to cut more to get rid of the stomach fat. I'll have to take some pics at some point. Today's been fun so far. Grabbed a Christmas tree with the wife and kiddo and got it in the stand smoothly for once lol.
Day 3
Friday, December 8, 2023 at 8:19 AM
Deadlift (Barbell)
Set 1: 140 lb × 5 [Warm-up]
Set 2: 205 lb × 5 [Warm-up]
Set 3: 275 lb × 3 [Warm-up]
Set 4: 320 lb × 5
Incline Bench Press (Dumbbell)
Set 1: 50 lb × 12
Set 2: 50 lb × 12 @ 8.5
Set 3: 50 lb × 12 @ 8.5
Set 4: 50 lb × 8 @ 10 [Failure]
Lateral Raise (Dumbbell)
Set 1: 15 lb × 12
Set 2: 15 lb × 12
Set 3: 15 lb × 12
Set 4: 15 lb × 12
Lat Pulldown (Cable)
Set 1: 120 lb × 12
Set 2: 122.5 lb × 12 @ 8
Set 3: 122.5 lb × 12 @ 8.5
Set 4: 122.5 lb × 8 @ 10 [Failure]
Notes: using a much wider grip on these today. felt really good
Leg Press
Set 1: 478 lb × 12
Set 2: 478 lb × 12
Set 3: 478 lb × 12
Set 4: 478 lb × 12
Ez Bar Curl
Set 1: 50 lb × 12
Set 2: 50 lb × 12
Set 3: 50 lb × 12
Skullcrusher (Barbell)
Set 1: 50 lb × 12
Set 2: 50 lb × 12
Set 3: 50 lb × 12
Shrug (Dumbbell)
Set 1: 65 lb × 12
Set 2: 65 lb × 12
Set 3: 65 lb × 12
Plank
Set 1: 0:20
Set 2: 0:20
Set 3: 0:20
Set 4: 0:20
Set 5: 0:20Sometimes I post videos of my lifts on TikTok @1roundedscoop
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12-11-2023, 03:28 PM #23
Officially 37 today lol as my body weight has been dropping I've been focusing more around hypertrophy. Still using the smith machine on squats to hit the quads more, but I think next week I'm going to go back to barbell squats. Maybe I'll fit in Smith Machine squats in place of lunges so I have barbell and smith. Not sure what's optimal, but I do feel I can go much slower, for more reps, on smith and really feel it in the quads. I don't want to abandon barbell squat entirely though that's for sure.
Day 1 PF
Monday, December 11, 2023 at 8:15 AM
Squat (Smith Machine)
Set 1: 55 lb × 5 [Warm-up]
Set 2: 85 lb × 5 [Warm-up]
Set 3: 110 lb × 3 [Warm-up]
Set 4: 140 lb × 12
Set 5: 140 lb × 12
Set 6: 140 lb × 12
Bench Press (Dumbbell)
Set 1: 50 lb × 12
Set 2: 55 lb × 12 @ 9.5
Set 3: 55 lb × 9 @ 10 [Failure]
Set 4: 55 lb × 9 @ 10 [Failure]
Notes: drop set for missed reps @ 40lbs
Seated Row (Cable)
Set 1: 140 lb × 12
Set 2: 140 lb × 12
Set 3: 140 lb × 12
Set 4: 140 lb × 12
Seated Overhead Press (Dumbbell)
Set 1: 35 lb × 12 @ 6.5
Set 2: 35 lb × 12 @ 6.5
Set 3: 35 lb × 12 @ 8
Set 4: 35 lb × 12 @ 9.5
Seated Leg Press (Machine)
Set 1: 175 lb × 12
Set 2: 175 lb × 12
Set 3: 175 lb × 12
Set 4: 175 lb × 12
Bicep Curl (Dumbbell)
Set 1: 35 lb × 9 @ 10 [Failure]
Set 2: 35 lb × 7 @ 10 [Failure]
Set 3: 35 lb × 5 @ 10 [Failure]
Notes: drop set for missed reps @ 25lbs
Triceps Extension (Barbell)
Set 1: 40 lb × 12
Set 2: 40 lb × 12
Set 3: 40 lb × 12
Notes: standing, EZ bar
Calf Extension
Set 1: 145 lb × 12
Set 2: 145 lb × 12
Set 3: 145 lb × 12Sometimes I post videos of my lifts on TikTok @1roundedscoop
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12-13-2023, 09:21 AM #24
Great day in the gym. Took a lot of sets to failure, great pumps.
Day 2
Wednesday, December 13, 2023 at 8:17 AM
Bench Press (Barbell)
Set 1: 75 lb × 5 [Warm-up]
Set 2: 115 lb × 5 [Warm-up]
Set 3: 150 lb × 3 [Warm-up]
Set 4: 190 lb × 2 @ 10 [Failure]
Set 5: 135 lb × 12 @ 8
Set 6: 135 lb × 12 @ 8
Set 7: 135 lb × 12 @ 8.5
Set 8: 135 lb × 11 @ 10 [Failure]
Notes: had a spot on 190. only got two reps, attempted a 3rd but got stuck.
Got greedy on the last set - didn’t take full rest period and stalled on the last rep and had to rack on the lowest rung lol
Chest Fly
Set 1: 130 lb × 12 @ 8.5
Set 2: 130 lb × 12 @ 9
Set 3: 130 lb × 7 @ 10 [Failure]
Notes: drop set for missed reps @ 110great pump today on chest
Leg Extension (Machine)
Set 1: 230 lb × 12
Set 2: 230 lb × 12
Set 3: 230 lb × 8 @ 10 [Failure]
Set 4: 230 lb × 4 @ 10 [Failure]
Notes: drop set missed reps @ 210
Seated Leg Curl (Machine)
Set 1: 130 lb × 12 @ 6.5
Set 2: 130 lb × 12 @ 7.5
Set 3: 130 lb × 12 @ 8
Set 4: 130 lb × 12 @ 8.5
Notes: took these very slow today. felt great
Pull Up
Set 1: 3 reps
Set 2: 3 reps
Set 3: 3 reps
Set 4: 3 reps
Notes: these felt harder than usual today
Seated Lateral Raise
Set 1: 15 lb × 12
Set 2: 15 lb × 12
Set 3: 15 lb × 12
Set 4: 15 lb × 12
Hammer Curl (Dumbbell)
Set 1: 30 lb × 8 @ 10 [Failure]
Set 2: 30 lb × 9 @ 10 [Failure]
Set 3: 30 lb × 9 @ 10 [Failure]
Notes: drop set missed reps @ 25lbs
Rope Tricep Extension
Set 1: 50 lb × 12 @ 9
Set 2: 42.5 lb × 12 @ 8
Set 3: 42.5 lb × 6 @ 10 [Failure]
Notes: lowered the weight and went slow drop set 35lbs
Standing Calf Raise (Dumbbell)
Set 1: 45 lb × 15
Set 2: 45 lb × 15
Set 3: 45 lb × 15
Plank
Set 1: 0:20
Set 2: 0:20
Set 3: 0:20
Set 4: 0:20
Set 5: 0:20Sometimes I post videos of my lifts on TikTok @1roundedscoop
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12-15-2023, 10:05 AM #25
Late start to the morning so hit up planet fitness. Was bummed I wasn't going to do barbell deadlifts but the smith rack pulls actually felt nice. Overall solid workout!
Day 3 PF
Friday, December 15, 2023 at 8:51 AM
Rack Pull (Smith Machine)
Set 1: 135 lb × 12
Set 2: 140 lb × 5
Set 3: 145 lb × 5
Set 4: 150 lb × 5
Set 5: 200 lb × 12
Notes: in place of deadlifts today. 200 was feeling great - went for 12. controlled, could feel the body working
Incline Bench Press (Dumbbell)
Set 1: 55 lb × 12 @ 8
Set 2: 55 lb × 12 @ 8.5
Set 3: 55 lb × 6 @ 10 [Failure]
Set 4: 55 lb × 9 @ 10 [Failure]
Notes: drop set missed reps @ 45
Lateral Raise (Dumbbell)
Set 1: 15 lb × 12
Set 2: 15 lb × 12
Set 3: 15 lb × 12
Set 4: 15 lb × 12
Lat Pulldown (Cable)
Set 1: 125 lb × 12
Set 2: 125 lb × 12
Set 3: 125 lb × 12 @ 8.5
Set 4: 120 lb × 7 @ 10 [Failure]
Notes: drop set missed reps @ 100lbs
Leg Press
Set 1: 568 lb × 12
Set 2: 568 lb × 12
Set 3: 568 lb × 12
Set 4: 568 lb × 12
Ez Bar Curl
Set 1: 60 lb × 12
Set 2: 60 lb × 10 @ 10 [Failure]
Set 3: 60 lb × 8 @ 10 [Failure]
Notes: drop set missed reps 40lbs
Skullcrusher (Barbell)
Set 1: 50 lb × 12 @ 7.5
Set 2: 50 lb × 12 @ 7.5
Set 3: 50 lb × 12 @ 9.5
Shrug (Dumbbell)
Set 1: 60 lb × 12
Set 2: 60 lb × 12
Set 3: 60 lb × 12
Plank
Set 1: 0:20
Set 2: 0:20
Set 3: 0:20
Set 4: 0:20
Set 5: 0:20Sometimes I post videos of my lifts on TikTok @1roundedscoop
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12-20-2023, 09:29 AM #26
Week has been solid so far. Hit Planet Fitness on Monday as there was a bad storm, and it’s closer than my regular gym. Went for a long walk on some hilly terrain on Tuesday. This morning was awesome though.
Asked an old timer, Danny, for a spot on bench again. Was trying 190x5 again… guy had me under the bar and made me do 8 reps with help after the 3rd lmao then he’s asks “what’s your max?” I said I don’t know I’ve never gone for 1RM. Just try to get 5 reps then add 5lbs. He was like “you’ve never done a one rep max? throw another plate on” i thought he was screwing with me at first, but he had me doing 225 one rep with (a lot of) help. Then he asked me why i didn’t go for a second. I said it felt like it wouldn’t count cuz he was helping so much. He was like eff no, let me rest and we’re going again. Then he made me get under it again for 2 with (a loooooot of) help rofl Kept talking with him and his buddy Matt for a bit. These guys have so much knowledge and always willing to share. A lot of it was around the mental being the real blocker to these things. Never thought I’d hold 225 in my hands. Hopefully this new year I’ll actually move it on my own! I love the gym so much.
Day 2
Wednesday, December 20, 2023 at 8:18 AM
Bench Press (Barbell)
Set 1: 75 lb × 5 [Warm-up]
Set 2: 115 lb × 5 [Warm-up]
Set 3: 150 lb × 3 [Warm-up]
Set 4: 190 lb × 3 @ 10 [Failure]
Set 5: 225 lb × 0 @ 10 [Failure]
Set 6: 225 lb × 0 @ 10 [Failure]
Wasn’t sure how to log - marked 0, failure, RPE10.
Chest Fly
Set 1: 110 lb × 12 @ 8.5
Set 2: 120 lb × 12 @ 9
Set 3: 130 lb × 12 @ 8.5
Leg Extension (Machine)
Set 1: 230 lb × 12 @ 8.5
Set 2: 230 lb × 12 @ 9.5
Set 3: 230 lb × 7 @ 10 [Failure]
Set 4: 230 lb × 9 @ 10 [Failure]
Set 5: 200 lb × 8 @ 7.5 [Drop Set]
Seated Leg Curl (Machine)
Set 1: 160 lb × 12 @ 8.5
Set 2: 160 lb × 8 @ 10 [Failure]
Set 3: 140 lb × 12 @ 8.5
Set 4: 140 lb × 12 @ 8.5
Set 5: 140 lb × 4 @ 8.5 [Drop Set]
Pull Up
Set 1: 3 reps
Set 2: 3 reps
Set 3: 3 reps
Set 4: 3 reps
Notes: these felt good today
Seated Lateral Raise
Set 1: 20 lb × 10 @ 10 [Failure]
Set 2: 20 lb × 8 @ 10 [Failure]
Set 3: 20 lb × 4 @ 10 [Failure]
Set 4: 20 lb × 7 @ 10 [Failure]
Set 5: 10 lb × 19 @ 10 [Drop Set]
Hammer Curl (Dumbbell)
Set 1: 30 lb × 12 @ 9.5
Set 2: 30 lb × 12 @ 9.5
Set 3: 30 lb × 12 @ 9.5
Rope Tricep Extension
Set 1: 40 lb × 12 @ 9.5
Set 2: 35 lb × 8 @ 10 [Failure]
Set 3: 35 lb × 7 @ 10 [Failure]
Set 4: 30 lb × 11 @ 10 [Drop Set]
Seated Calf Raise (Plate Loaded)
Set 1: 105 lb × 15 @ 7.5
Set 2: 115 lb × 15 @ 9.5
Set 3: 115 lb × 15 @ 9.5
Plank
Set 1: 0:20
Set 2: 0:20
Set 3: 0:20
Set 4: 0:20
Set 5: 0:20
Day 1 PF
Monday, December 18, 2023 at 8:44 AM
Squat (Smith Machine)
Set 1: 60 lb × 5 [Warm-up]
Set 2: 85 lb × 5 [Warm-up]
Set 3: 115 lb × 3 [Warm-up]
Set 4: 145 lb × 12
Set 5: 145 lb × 12
Set 6: 145 lb × 12
Bench Press (Dumbbell)
Set 1: 55 lb × 12 @ 9.5
Set 2: 55 lb × 12 @ 9
Set 3: 55 lb × 12 @ 9
Set 4: 55 lb × 9 @ 10 [Failure]
Set 5: 45 lb × 3 @ 6 [Drop Set]
Seated Row (Cable)
Set 1: 142.5 lb × 12
Set 2: 142.5 lb × 12
Set 3: 142.5 lb × 12
Set 4: 142.5 lb × 12
Seated Overhead Press (Dumbbell)
Set 1: 40 lb × 12 @ 8
Set 2: 40 lb × 12 @ 8.5
Set 3: 40 lb × 12 @ 9.5
Set 4: 40 lb × 8 @ 10 [Failure]
Set 5: 30 lb × 4 @ 6.5 [Drop Set]
Seated Leg Press (Machine)
Set 1: 180 lb × 12 @ 7.5
Set 2: 180 lb × 12 @ 7.5
Set 3: 180 lb × 12 @ 7.5
Set 4: 180 lb × 12 @ 7.5
Bicep Curl (Dumbbell)
Set 1: 35 lb × 5 @ 10 [Failure]
Set 2: 35 lb × 6 @ 10 [Failure]
Set 3: 35 lb × 6 @ 10 [Failure]
Set 4: 20 lb × 19 @ 7.5 [Drop Set]
Triceps Extension (Barbell)
Set 1: 50 lb × 12
Set 2: 50 lb × 12
Set 3: 50 lb × 12
Horizontal Calf Machine
Set 1: 130 lb × 12
Set 2: 210 lb × 12
Set 3: 210 lb × 12Last edited by 1roundedscoop; 12-20-2023 at 09:33 AM. Reason: missed a word
Sometimes I post videos of my lifts on TikTok @1roundedscoop
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12-22-2023, 06:03 PM #27
Good solid day in the gym. Put up 60s on incline DB press which felt great - could really feel the stretch. Went low rep heavy on the smith rack pulls. Was surprised how hard it was compared to deadlift.
Day 3 PF
Friday, December 22, 2023 at 8:33 AM
Rack Pull (Smith Machine)
Set 1: 125 lb × 5 [Warm-up]
Set 2: 190 lb × 5 [Warm-up]
Set 3: 250 lb × 5 @ 7.5
Set 4: 250 lb × 5 @ 7.5
Set 5: 255 lb × 5
Incline Bench Press (Dumbbell)
Set 1: 60 lb × 12 @ 8
Set 2: 60 lb × 12 @ 8.5
Set 3: 60 lb × 8 @ 10 [Failure]
Set 4: 60 lb × 3 @ 10 [Failure]
Set 5: 40 lb × 13 @ 7.5 [Drop Set]
Lateral Raise (Dumbbell)
Set 1: 20 lb × 12
Set 2: 20 lb × 8 @ 10 [Failure]
Set 3: 20 lb × 7 @ 10 [Failure]
Set 4: 20 lb × 8 @ 10 [Failure]
Set 5: 15 lb × 13 @ 8.5 [Drop Set]
Lat Pulldown (Cable)
Set 1: 100 lb × 12 @ 7.5
Set 2: 120 lb × 12
Set 3: 122.5 lb × 7 @ 10 [Failure]
Set 4: 122.5 lb × 8 @ 10 [Failure]
Set 5: 100 lb × 9 @ 10 [Drop Set]
Leg Press
Set 1: 568 lb × 12
Set 2: 618 lb × 12
Set 3: 618 lb × 12
Set 4: 618 lb × 12
Ez Bar Curl
Set 1: 60 lb × 12
Set 2: 60 lb × 7 @ 10 [Failure]
Set 3: 60 lb × 5 @ 10 [Failure]
Set 4: 50 lb × 7 @ 10 [Drop Set]
Set 5: 50 lb × 5 @ 7.5 [Drop Set]
Skullcrusher (Barbell)
Set 1: 50 lb × 12 @ 7.5
Set 2: 60 lb × 12 @ 8
Set 3: 60 lb × 12 @ 8.5
Shrug (Dumbbell)
Set 1: 65 lb × 12
Set 2: 65 lb × 12
Set 3: 65 lb × 12 @ 8.5
Plank
Set 1: 0:20
Set 2: 0:20
Set 3: 0:20
Set 4: 0:20
Set 5: 0:20Sometimes I post videos of my lifts on TikTok @1roundedscoop
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01-02-2024, 10:48 AM #28
Happy New Year!
Things have been busy so haven't posted, but have been staying on routine. Hit dumbbells at home Christmas morning, and New Years day hit Planet Fitness. Actually went for a run in the cold this morning which was refreshing.
Year over year averages don't seem bad progress wise but hopefully others see this and chime in so I can get some more insight. I've been trying to lose weight/fat, but also lift heavier lol. My lifts have improved as well a bit which is great. I did battle a back/shoulder problem last year that I kept trying to rush back from and caused myself a longer time sidelined, which resulted in me de-loading significantly for about 2 months until I got my lifts back and above where they were previously. But I'm feeling better than ever.
I use a Withings scale that uses the bio-impedance to estimate body fat %. Trends are in the right direction, but obviously lost some lean body mass with the fat loss.
Body Fat % average
2023: 29.1%
2022: 30.8%
Weight average
2023: 180lbs
2022: 185.9lbs
Lean Body Mass average:
2023: 127.6
2022: 128.6
For lifts I hit some PRs in 2023, just using Bench, Squat, and Deadlift as they're the compounds I train
Bench:
185x3 July 19
185x4 Aug 9
185x5 Oct 11
190x4 Nov 8
Squat:
245x5 Sep 11
250x5 Sep 18
255x5 Sep 25
260x5 Oct 2
265x5 Oct 9
270x5 Oct 23
Deadlift:
340x5 Oct 27
345x3 Nov 1
Looking forward to this year at 37. Some general goals are:
1. Hit 225 on bench
2. Incorporate cardio more
3. Cleaner diet with more meal prep.Sometimes I post videos of my lifts on TikTok @1roundedscoop
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01-03-2024, 11:33 AM #29
First bench press of the new year. Still struggling with 190. May deload down to 175-180 and try to hit that 5x5 to build strength and go back up to 190.
Day 2
Wednesday, January 3, 2024 at 8:25 AM
Bench Press (Barbell)
Set 1: 75 lb × 5 [Warm-up]
Set 2: 115 lb × 5 [Warm-up]
Set 3: 150 lb × 3 [Warm-up]
Set 4: 190 lb × 1 @ 10
Set 5: 185 lb × 1 @ 10
Set 6: 175 lb × 5 @ 8.5
Set 7: 175 lb × 5
Set 8: 175 lb × 5
Set 9: 135 lb × 8
Chest Fly
Set 1: 150 lb × 12 @ 8
Set 2: 160 lb × 12 @ 9.5
Set 3: 170 lb × 7 @ 10 [Failure]
Set 4: 150 lb × 3 @ 10 [Drop Set]
Set 5: 130 lb × 2 @ 10 [Drop Set]
Leg Extension (Machine)
Set 1: 200 lb × 12 @ 8.5
Set 2: 220 lb × 12 @ 8.5
Set 3: 230 lb × 12 @ 8.5
Set 4: 230 lb × 12 @ 10
Set 5: 150 lb × 4 @ 7.5 [Drop Set]
Seated Leg Curl (Machine)
Set 1: 150 lb × 12 @ 8.5
Set 2: 150 lb × 12 @ 8.5
Set 3: 150 lb × 12 @ 8.5
Set 4: 150 lb × 12 @ 8.5
Pull Up
Set 1: 3 reps
Set 2: 3 reps
Set 3: 3 reps
Set 4: 3 reps
Seated Lateral Raise
Set 1: 20 lb × 12 @ 8.5
Set 2: 20 lb × 12 @ 9.5
Set 3: 20 lb × 12 @ 9.5
Set 4: 20 lb × 9 @ 10 [Failure]
Set 5: 15 lb × 3 @ 6 [Drop Set]
Hammer Curl (Dumbbell)
Set 1: 30 lb × 12 @ 7.5
Set 2: 30 lb × 12 @ 8.5
Set 3: 30 lb × 12 @ 9
Rope Tricep Extension
Set 1: 40 lb × 12 @ 7.5
Set 2: 40 lb × 12 @ 8
Set 3: 50 lb × 5 @ 10 [Failure]
Set 4: 40 lb × 7 @ 6 [Drop Set]
Seated Calf Raise (Plate Loaded)
Set 1: 125 lb × 12 @ 7.5
Set 2: 125 lb × 12 @ 9.5
Set 3: 125 lb × 12 @ 9.5
Plank
Set 1: 0:20
Set 2: 0:20
Set 3: 0:20
Set 4: 0:20
Set 5: 0:20Sometimes I post videos of my lifts on TikTok @1roundedscoop
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01-07-2024, 09:40 AM #30
Great workout on Friday. Body weight is back to trending down post holidays which is good. Winter wonderland here in my neck of the woods. Will have to go out and brush the car off and shovel it out later so I can get to the gym tomorrow morning - which will be a good workout :-) Wife made some awesome chili. Just enjoying the rest day with her and the kiddo.
Day 3
Friday, January 5, 2024 at 8:19 AM
Deadlift (Barbell)
Set 1: 135 lb × 5 [Warm-up]
Set 2: 190 lb × 5 [Warm-up]
Set 3: 255 lb × 3 [Warm-up]
Set 4: 320 lb × 5
Incline Bench Press (Dumbbell)
Set 1: 60 lb × 6 @ 10 [Failure]
Set 2: 60 lb × 6 @ 10 [Failure]
Set 3: 60 lb × 9 @ 10 [Failure]
Set 4: 60 lb × 9 @ 10 [Failure]
Set 5: 45 lb × 7 @ 10 [Drop Set]
Set 6: 45 lb × 8 @ 10 [Drop Set]
Set 7: 45 lb × 3 @ 10 [Drop Set]
Lateral Raise (Dumbbell)
Set 1: 20 lb × 10 @ 10 [Failure]
Set 2: 20 lb × 12 @ 9.5
Set 3: 20 lb × 10 @ 10 [Failure]
Set 4: 20 lb × 8 @ 10 [Failure]
Set 5: 15 lb × 8 [Drop Set]
Lat Pulldown (Cable)
Set 1: 120 lb × 12
Set 2: 120 lb × 12 @ 8
Set 3: 120 lb × 12 @ 8.5
Set 4: 120 lb × 12 @ 8.5
Leg Press
Set 1: 568 lb × 12
Set 2: 568 lb × 12
Set 3: 568 lb × 12
Set 4: 568 lb × 12
Notes: 40 reps - 30/30/30/30
Ez Bar Curl
Set 1: 50 lb × 12
Set 2: 50 lb × 12
Set 3: 50 lb × 12
Skullcrusher (Barbell)
Set 1: 50 lb × 12
Set 2: 50 lb × 12
Set 3: 50 lb × 12
Notes: ez bar today
Shrug (Dumbbell)
Set 1: 60 lb × 12
Set 2: 60 lb × 12
Set 3: 60 lb × 12
Plank
Set 1: 0:20
Set 2: 0:20
Set 3: 0:20
Set 4: 0:20
Set 5: 0:20Sometimes I post videos of my lifts on TikTok @1roundedscoop
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