Pumpkin Escobar's workout journal

[pumpkineskobar]

Hi all,

Back to a non-work gym as of late March, really enjoying being back. My main goal is to lose weight (115kg/29.4% BF), secondary goals are to build power (particularly in legs), increase my core strength, and increase overall strength. First 5 weeks I followed starting strength, now moving to more volume for May. Not really sure what my 1RMs are but I'm guessing 100/135/190. Doing a lot of work to build strength in glutes and core to make up my terrible squat. Working out 6 days a week on a push/pull/leg routine, with 30min - 1hr cardio most days.

5/5
Bench
10x 60kg
7x 70kg
7x 75kg
4x 7x 77.5kg
1x 90kg

Pec Fly
10x 68kg
2x 10x 75kg
7x 68kg
7x 61kg

Barbell 45 deg press
7x 50kg
4x 7x 55kg

Lateral shoulder raises
3x 10x 24kg
2x 10x 64kg

6/5
Squats
10x 60kg
10x 70kg
7x 80kg
4x 7x 90kg

45° Leg press
10x 253kg
10x 293kg
7x 333kg
4x 7x 373kg

One leg Glute
10x 57kg
10x 65kg
8x 80kg

Row: 6800m in 30min

7/5
Deadlift (finish sets)
10x 60kg
7x 100kg
7x 110kg
7x 120kg
3x 7x 130kg (7, 6, 3)

Low row
10 x 59kg
10x 69kg
7x 79kg
4x 7x 89kg

Iso-Lat Pull Down
10x 54kg
4x 7x 64kg

Bicep curl
2x 7x 16kg
2x 7x 12kg

Bike: 21km 45 min

8/5
Bench
10x 60kg
7x 70kg
7x 75kg
3x 7x 80kg (last 2 only 5)
2x 7x 70kg

Barbell 45 deg press
10x 40kg
7x 50kg
4x 7x 55kg (last 2 x5)
7x 50kg

Triceps pulldown rackrun
From 28kg

Pec Fly rack run
From 82kg

shoulder raises rack run
From 22kg

Bike: 30min

9/5
Squats
10x 60kg
10x 70kg
7x 80kg
7x 90kg
4x 7x 95kg
3x 110kg

45° Leg press
10x 253kg
10x 293kg
7x 333kg
4x 7x 373kg

Calf raise
10x 95kg
10x 125kg
10x 165kg
10x 195kg
10x 200kg

One leg Glute
7x 65kg
8x 80kg

Row: 6800m in 30min

10/5
Deadlift
10x 60kg
7x 100kg
7x 110kg
7x 120kg
4x 7x 130kg

Low row
10 x 63kg
7x 73kg
7x 83kg
4x 7x 93kg

Iso-Lat Pull Down
10x 41kg
4x 7x 61kg
5x 71kg

Bicep curl
2x 10x 14kg
7x 14kg
14-10-7 rack run (about 6 reps each hand)

Sport for cardio

[pumpkineskobar]

All weights in kilos!

11/5

Bench
10x 40
10x 60
7x 70
2x 7x 75
2x 7x 80

Barbell 45 deg press
4x 7x 60

Triceps pulldown rackrun
From 28kg

Pec Fly rack run (start 89)
From 82kg

shoulder raises rack run
From 22kg

12/5
Squats
10x 60kg
10x 70kg
7x 80kg
7x 90kg
2x 7x 100kg
2x 7x 95kg

45° Leg press
10x 293kg
7x 333kg
5x 7x 373kg

Calf raise
10x 120kg
10x 150kg
3x 10x 180kg

One leg Glute
2x 10x 85

14/5
Deadlift
10x 60kg
7x 100kg
7x 120kg
2x 7x 130kg
2x 7x 135kg
1x 160kg
1x 190kg

Low row
10 x 67kg
7x 77kg
7x 87kg
4x 7x 97kg (only did first set)

Iso-Lat Pull Down
7x 51kg
7x 61kg
2x 7x 71kg

Bicep curl (14kgx 10)
2x 10x 14kg
7x 14kg
14-10-7 rack run down

Bike: 25.5km in 1 hr

15/5
Bench
10x 40
10x 60
7x 70
4x 7x 80

Triceps pulldown rackrun
From 28kg

Pec Fly rack run
From 82kg

shoulder raises rack run
From 20kg

Barbell 45 deg press
4x 7x 70

Cardio: 1hr sport

16/5
Squats
10x 70kg
7x 80kg
7x 90kg
7x 95kg
4x 7x 100kg

45° Leg press
10x 293kg
7x 333kg
3x 7x 373kg

One leg Glute
2x 7x 85

Calf raise
14x 120kg
14x 150kg
3x 10x 180kg

Cardio: 30min bike

[edamartel]

Keep it up man!