The wife strikes again with a surprise trip to the gym. I'm going to use these for cardio since I've been slacking. 3.2 miles on the treadmill today.
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RoTD's log
- Thread starter returnofthdragon
- Start date
Dammit, just when life was getting easy...a busy ass week! Overtime is killing my log and I'm not getting extra workouts! I am still getting to the gym. Someone tell me boss I need to workout!
6/17
2 miles on the treadmill
6/18
Exercise Name
1 RM
Lifting Logs
Barbell Incline Bench Press
285
Set 1 : 225.0x8
Set 2 : 225.0x8
Set 3 : 225.0x8
Set 4 : 225.0x8
Hammer strength bench
240
Set 1 : 180.0x10
Set 2 : 180.0x10
Set 3 : 180.0x10
Dumbbell Fly
70
Set 1 : 50.0x12
Set 2 : 50.0x12
Set 3 : 50.0x12
Dips
25
Set 1 : 25 Laps/Reps
Set 2 : 20 Laps/Reps
Set 3 : 20 Laps/Reps
Crunches with Legs on Bench
100
Set 1 : 100 Laps/Reps
Set 2 : 100 Laps/Reps
Set 3 : 100 Laps/Reps
6/19
I ?m trying to focus on getting cardio in, so I did a short workout, then cardio.
Wide Grip Lat Pulldown
260
Set 1 : 150.0x10
Set 2 : 180.0x10
Set 3 : 195.0x10
Set 4 : 195.0x10
Hammer Underhand Pull down
240
Set 1 : 180.0x10
Set 2 : 180.0x10
Set 3 : 180.0x10
Set 4 : 180.0x10
Cable Seated Row
240
Set 1 : 150.0x10
Set 2 : 180.0x10
Set 3 : 180.0x10
Set 4 : 180.0x8
Then 2.2 miles on the treadmill.
6/17
2 miles on the treadmill
6/18
Exercise Name
1 RM
Lifting Logs
Barbell Incline Bench Press
285
Set 1 : 225.0x8
Set 2 : 225.0x8
Set 3 : 225.0x8
Set 4 : 225.0x8
Hammer strength bench
240
Set 1 : 180.0x10
Set 2 : 180.0x10
Set 3 : 180.0x10
Dumbbell Fly
70
Set 1 : 50.0x12
Set 2 : 50.0x12
Set 3 : 50.0x12
Dips
25
Set 1 : 25 Laps/Reps
Set 2 : 20 Laps/Reps
Set 3 : 20 Laps/Reps
Crunches with Legs on Bench
100
Set 1 : 100 Laps/Reps
Set 2 : 100 Laps/Reps
Set 3 : 100 Laps/Reps
6/19
I ?m trying to focus on getting cardio in, so I did a short workout, then cardio.
Wide Grip Lat Pulldown
260
Set 1 : 150.0x10
Set 2 : 180.0x10
Set 3 : 195.0x10
Set 4 : 195.0x10
Hammer Underhand Pull down
240
Set 1 : 180.0x10
Set 2 : 180.0x10
Set 3 : 180.0x10
Set 4 : 180.0x10
Cable Seated Row
240
Set 1 : 150.0x10
Set 2 : 180.0x10
Set 3 : 180.0x10
Set 4 : 180.0x8
Then 2.2 miles on the treadmill.
Short workout with Cardio today
Exercise Name
1 RM
Lifting Logs
Dumbbell Alternate Bicep Curl
63.33
Set 1 : 50.0x8
Set 2 : 45.0x8
Set 3 : 45.0x8
Set 4 : 45.0x8
Dip Machine
342
Set 1 : 270.0x8
Set 2 : 270.0x8
Set 3 : 270.0x8
Set 4 : 270.0x8
Cable Reverse Grip Curls
133.33
Set 1 : 100.0x10
Set 2 : 100.0x10
Set 3 : 100.0x10
Set 4 : 100.0x10
Cable One Arm Tricep Extension
66.66
Set 1 : 50.0x10
Set 2 : 50.0x10
Set 3 : 50.0x10
Set 4 : 50.0x10
Then 2.2 miles on the treadmill
Exercise Name
1 RM
Lifting Logs
Dumbbell Alternate Bicep Curl
63.33
Set 1 : 50.0x8
Set 2 : 45.0x8
Set 3 : 45.0x8
Set 4 : 45.0x8
Dip Machine
342
Set 1 : 270.0x8
Set 2 : 270.0x8
Set 3 : 270.0x8
Set 4 : 270.0x8
Cable Reverse Grip Curls
133.33
Set 1 : 100.0x10
Set 2 : 100.0x10
Set 3 : 100.0x10
Set 4 : 100.0x10
Cable One Arm Tricep Extension
66.66
Set 1 : 50.0x10
Set 2 : 50.0x10
Set 3 : 50.0x10
Set 4 : 50.0x10
Then 2.2 miles on the treadmill
Last edited:
6-21
Workout Logs
Exercise Name
1 RM
Lifting Logs
Dumbbell Lateral Raise
46.66
Set 1 : 35.0x10
Set 2 : 35.0x10
Set 3 : 35.0x10
Dumbbell Front Raise
40
Set 1 : 30.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Barbell Shrugs Behind The Back
374.99
Set 1 : 225.0x20
Set 2 : 225.0x20
Set 3 : 225.0x20
Reverse Machine Flyes
200
Set 1 : 150.0x10
Set 2 : 150.0x10
Set 3 : 150.0x10
Hammer Shoulder Press
240
Set 1 : 180.0x10
Set 2 : 180.0x10
Set 3 : 180.0x10
Set 4 : 180.0x10
6-22
Workout Logs
Exercise Name
1 RM
Lifting Logs
Standing Barbell Calf Raise
525
Set 1 : 315.0x20
Set 2 : 315.0x20
Set 3 : 315.0x20
Set 4 : 315.0x20
Leg Extensions
306.66
Set 1 : 190.0x10
Set 2 : 230.0x10
Set 3 : 230.0x10
Set 4 : 230.0x10
Crunches with Legs on Bench
100
Set 1 : 100 Laps/Reps
Set 2 : 100 Laps/Reps
Set 3 : 100 Laps/Reps
kneeling leg curl
152
Set 1 : 120.0x8
Set 2 : 120.0x8
Set 3 : 120.0x8
Set 4 : 120.0x8
Thigh Adductor
210
Set 1 : 150.0x12
Set 2 : 150.0x12
Set 3 : 150.0x10
Thigh Abductor
200
Set 1 : 150.0x10
Set 2 : 150.0x10
Set 3 : 150.0x10
ab rotation
168
Set 1 : 120x12
Set 2 : 90x12
Set 3 : 90x12
6-23
3.1 miles on the treadmill
Workout Logs
Exercise Name
1 RM
Lifting Logs
Dumbbell Lateral Raise
46.66
Set 1 : 35.0x10
Set 2 : 35.0x10
Set 3 : 35.0x10
Dumbbell Front Raise
40
Set 1 : 30.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Barbell Shrugs Behind The Back
374.99
Set 1 : 225.0x20
Set 2 : 225.0x20
Set 3 : 225.0x20
Reverse Machine Flyes
200
Set 1 : 150.0x10
Set 2 : 150.0x10
Set 3 : 150.0x10
Hammer Shoulder Press
240
Set 1 : 180.0x10
Set 2 : 180.0x10
Set 3 : 180.0x10
Set 4 : 180.0x10
6-22
Workout Logs
Exercise Name
1 RM
Lifting Logs
Standing Barbell Calf Raise
525
Set 1 : 315.0x20
Set 2 : 315.0x20
Set 3 : 315.0x20
Set 4 : 315.0x20
Leg Extensions
306.66
Set 1 : 190.0x10
Set 2 : 230.0x10
Set 3 : 230.0x10
Set 4 : 230.0x10
Crunches with Legs on Bench
100
Set 1 : 100 Laps/Reps
Set 2 : 100 Laps/Reps
Set 3 : 100 Laps/Reps
kneeling leg curl
152
Set 1 : 120.0x8
Set 2 : 120.0x8
Set 3 : 120.0x8
Set 4 : 120.0x8
Thigh Adductor
210
Set 1 : 150.0x12
Set 2 : 150.0x12
Set 3 : 150.0x10
Thigh Abductor
200
Set 1 : 150.0x10
Set 2 : 150.0x10
Set 3 : 150.0x10
ab rotation
168
Set 1 : 120x12
Set 2 : 90x12
Set 3 : 90x12
6-23
3.1 miles on the treadmill
I'm going to get in lots of cardio this week.
A.M. 2.5 miles on the treadmill
P.M. I spent an hour rotating between 5 minutes of fast cardio and ab exercises.
A.M. 2.5 miles on the treadmill
P.M. I spent an hour rotating between 5 minutes of fast cardio and ab exercises.
6/25
2.2 miles on the treadmill.
6/26
2.1 miles on the treadmill
6/27
A.M. 2.5 miles on the treadmill
P. M. An hour of mixed cardio
2.2 miles on the treadmill.
6/26
2.1 miles on the treadmill
6/27
A.M. 2.5 miles on the treadmill
P. M. An hour of mixed cardio
50 minutes of cardio today
Here are some three month progress pics. This is after getting fat post surgery. I expected better, but I like food and beer too much.
3 months ago
[TABLE="class: cms_table_cms_table_InnerTable, width: 606"]
[TR]
[TD]Weight : 224.2 lbs[/TD]
[TD]Body Fat : 0 %[/TD]
[TD]Height : 68 inches[/TD]
[/TR]
[TR]
[TD]Chest : 48 inches[/TD]
[TD]Waist : 39 inches[/TD]
[TD]Arms : 17.5 inches[/TD]
[/TR]
[TR]
[TD]Shoulders : 54 inches[/TD]
[TD]Foreams : 13.75 inches[/TD]
[TD]Neck : 17.25 inches[/TD]
[/TR]
[TR]
[TD]Hips : 42.25 inches[/TD]
[TD]Thighs : 27 inches[/TD]
[TD]Calves : 17 inches[/TD]
[/TR]
[/TABLE]
Current stats:
[TABLE="class: cms_table, width: 568"]
[TR]
[TD][TABLE="class: cms_table_InnerTable, width: 564"]
[TR]
[TD]Weight : 209.6 lbs[/TD]
[TD]Body Fat : ?%[/TD]
[TD]Height : 68 inches[/TD]
[/TR]
[TR]
[TD]Chest : 49 inches[/TD]
[TD]Waist : 36 inches[/TD]
[TD]Arms : 17.75 inches[/TD]
[/TR]
[TR]
[TD]Shoulders : 55 inches[/TD]
[TD]Foreams : 14.5 inches[/TD]
[TD]Neck : 17.5 inches[/TD]
[/TR]
[TR]
[TD]Hips : 40 inches[/TD]
[TD]Thighs : 25.5 inches[/TD]
[TD]Calves : 16.5 inches[/TD]
[/TR]
[TR]
[/TR]
[/TABLE]
[/TD]
[/TR]
[/TABLE]
3 months ago
[TABLE="class: cms_table_cms_table_InnerTable, width: 606"]
[TR]
[TD]Weight : 224.2 lbs[/TD]
[TD]Body Fat : 0 %[/TD]
[TD]Height : 68 inches[/TD]
[/TR]
[TR]
[TD]Chest : 48 inches[/TD]
[TD]Waist : 39 inches[/TD]
[TD]Arms : 17.5 inches[/TD]
[/TR]
[TR]
[TD]Shoulders : 54 inches[/TD]
[TD]Foreams : 13.75 inches[/TD]
[TD]Neck : 17.25 inches[/TD]
[/TR]
[TR]
[TD]Hips : 42.25 inches[/TD]
[TD]Thighs : 27 inches[/TD]
[TD]Calves : 17 inches[/TD]
[/TR]
[/TABLE]
Current stats:
[TABLE="class: cms_table, width: 568"]
[TR]
[TD][TABLE="class: cms_table_InnerTable, width: 564"]
[TR]
[TD]Weight : 209.6 lbs[/TD]
[TD]Body Fat : ?%[/TD]
[TD]Height : 68 inches[/TD]
[/TR]
[TR]
[TD]Chest : 49 inches[/TD]
[TD]Waist : 36 inches[/TD]
[TD]Arms : 17.75 inches[/TD]
[/TR]
[TR]
[TD]Shoulders : 55 inches[/TD]
[TD]Foreams : 14.5 inches[/TD]
[TD]Neck : 17.5 inches[/TD]
[/TR]
[TR]
[TD]Hips : 40 inches[/TD]
[TD]Thighs : 25.5 inches[/TD]
[TD]Calves : 16.5 inches[/TD]
[/TR]
[TR]
[/TR]
[/TABLE]
[/TD]
[/TR]
[/TABLE]
Attachments
6/30
Exercise Name
1 RM
Lifting Logs
Seated Calf Raise
322.5
Set 1 : 180.0x20
Set 2 : 180.0x20
Set 3 : 215.0x15
Set 4 : 180.0x15
Leg Extensions
306.66
Set 1 : 230.0x10
Set 2 : 230.0x10
Set 3 : 230.0x10
Set 4 : 230.0x10
Lying Leg Curls
173.33
Set 1 : 130.0x10
Set 2 : 130.0x10
Set 3 : 130.0x8
Thigh Adductor
195
Set 1 : 130.0x10
Set 2 : 130.0x15
Set 3 : 130.0x15
Set 4 : 130.0x15
Thigh Abductor
195
Set 1 : 130.0x15
Set 2 : 130.0x15
Set 3 : 130.0x15
7/1
Exercise Name
1 RM
Lifting Logs
Dumbbell Alternate Bicep Curl
53.33
Set 1 : 40.0x10
Set 2 : 40.0x10
Set 3 : 40.0x10
Set 4 : 40.0x10
Triceps Pushdown V-Bar
160
Set 1 : 90.0x20
Set 2 : 120.0x10
Set 3 : 120.0x10
Set 4 : 120x10
Dumbbell Concentration Curls
86.66
Set 1 : 60.0x10
Set 2 : 65.0x10
Set 3 : 60.0x10
Cable One Arm Tricep Extension
66.66
Set 1 : 50.0x10
Set 2 : 50.0x10
Set 3 : 50.0x10
Exercise Name
1 RM
Lifting Logs
Seated Calf Raise
322.5
Set 1 : 180.0x20
Set 2 : 180.0x20
Set 3 : 215.0x15
Set 4 : 180.0x15
Leg Extensions
306.66
Set 1 : 230.0x10
Set 2 : 230.0x10
Set 3 : 230.0x10
Set 4 : 230.0x10
Lying Leg Curls
173.33
Set 1 : 130.0x10
Set 2 : 130.0x10
Set 3 : 130.0x8
Thigh Adductor
195
Set 1 : 130.0x10
Set 2 : 130.0x15
Set 3 : 130.0x15
Set 4 : 130.0x15
Thigh Abductor
195
Set 1 : 130.0x15
Set 2 : 130.0x15
Set 3 : 130.0x15
7/1
Exercise Name
1 RM
Lifting Logs
Dumbbell Alternate Bicep Curl
53.33
Set 1 : 40.0x10
Set 2 : 40.0x10
Set 3 : 40.0x10
Set 4 : 40.0x10
Triceps Pushdown V-Bar
160
Set 1 : 90.0x20
Set 2 : 120.0x10
Set 3 : 120.0x10
Set 4 : 120x10
Dumbbell Concentration Curls
86.66
Set 1 : 60.0x10
Set 2 : 65.0x10
Set 3 : 60.0x10
Cable One Arm Tricep Extension
66.66
Set 1 : 50.0x10
Set 2 : 50.0x10
Set 3 : 50.0x10
Typical of me. I end my cycle and stop logging here. I'm going to try to keep up a log even while off cycle this time.
This week's workouts are below. All began with 15-20 minutes of ab exercises and typically all have 30 seconds.
Wednesday
Exercise Name
1 RM
Lifting Logs
Dumbbell Alternate Bicep Curl
46.66
Set 1 : 35.0x10
Set 2 : 35.0x10
Set 3 : 35.0x10
Set 4 : 35.0x10
Triceps Pushdown V-Bar
160
Set 1 : 120.0x10
Set 2 : 120.0x10
Set 3 : 120.0x10
Set 4 : 120x10
Preacher Curl Machine
160
Set 1 : 120.0x10
Set 2 : 120.0x10
Set 3 : 120.0x9
Set 4 : 120x4
Cable One Arm Tricep Extension
66.66
Set 1 : 50.0x10
Set 2 : 50.0x10
Set 3 : 50.0x10
Set 4 : 50.0x8
Standing Biceps Cable Curl
133.33
Set 1 : 100.0x10
Set 2 : 100.0x10
Set 3 : 100.0x9
Thursday
Wide Grip Lat Pulldown
280
Set 1 : 150.0x10
Set 2 : 180.0x10
Set 3 : 210.0x10
Set 4 : 210.0x10
Barbell Shrugs Behind The Back
413
Set 1 : 295.0x12
Set 2 : 295.0x12
Set 3 : 295.0x12
Set 4 : 295.0x12
Romanian Deadlift
230.99
Set 1 : 165.0x12
Set 2 : 165.0x12
Set 3 : 165.0x12
Set 4 : 165.0x12
Cable Seated Row
294
Set 1 : 210.0x12
Set 2 : 210.0x10
Set 3 : 210.0x10
Set 4 : 210.0x10
Friday
Hammer strength bench
280
Set 1 : 180.0x12
Set 2 : 200.0x12
Set 3 : 200.0x12
Set 4 : 200x12
hammer strength incline
240
Set 1 : 180.0x10
Set 2 : 180.0x10
Set 3 : 180.0x10
Set 4 : 180.0x10
Dip Machine
333.33
Set 1 : 250.0x10
Set 2 : 250.0x10
Set 3 : 250.0x10
Machine Fly
253.33
Set 1 : 190.0x10
Set 2 : 190.0x9
Set 3 : 170.0x8
Saturday
2 miles on the treadmill after
Hammer Shoulder Press
240
Set 1 : 180.0x10
Set 2 : 180.0x10
Set 3 : 180.0x10
Set 4 : 180x10
Standing Low Pulley Deltoid Raise
40
Set 1 : 30.0x10
Set 2 : 30.0x10
Set 3 : 30.0x8
Set 4 : 30x6
Cable Rear Lateral Raise
40
Set 1 : 30.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Leg Extensions
237.99
Set 1 : 170.0x12
Set 2 : 170.0x12
Set 3 : 170.0x12
Set 4 : 170.0x12
Seated Calf Raise
341.66
Set 1 : 205.0x20
Set 2 : 205.0x15
Set 3 : 215.0x15
Thigh Adductor
195
Set 1 : 110.0x20
Set 2 : 110.0x20
Set 3 : 130.0x15
Thigh Abductor
195
Set 1 : 110.0x20
Set 2 : 115.0x20
Set 3 : 130.0x15
This week's workouts are below. All began with 15-20 minutes of ab exercises and typically all have 30 seconds.
Wednesday
Exercise Name
1 RM
Lifting Logs
Dumbbell Alternate Bicep Curl
46.66
Set 1 : 35.0x10
Set 2 : 35.0x10
Set 3 : 35.0x10
Set 4 : 35.0x10
Triceps Pushdown V-Bar
160
Set 1 : 120.0x10
Set 2 : 120.0x10
Set 3 : 120.0x10
Set 4 : 120x10
Preacher Curl Machine
160
Set 1 : 120.0x10
Set 2 : 120.0x10
Set 3 : 120.0x9
Set 4 : 120x4
Cable One Arm Tricep Extension
66.66
Set 1 : 50.0x10
Set 2 : 50.0x10
Set 3 : 50.0x10
Set 4 : 50.0x8
Standing Biceps Cable Curl
133.33
Set 1 : 100.0x10
Set 2 : 100.0x10
Set 3 : 100.0x9
Thursday
Wide Grip Lat Pulldown
280
Set 1 : 150.0x10
Set 2 : 180.0x10
Set 3 : 210.0x10
Set 4 : 210.0x10
Barbell Shrugs Behind The Back
413
Set 1 : 295.0x12
Set 2 : 295.0x12
Set 3 : 295.0x12
Set 4 : 295.0x12
Romanian Deadlift
230.99
Set 1 : 165.0x12
Set 2 : 165.0x12
Set 3 : 165.0x12
Set 4 : 165.0x12
Cable Seated Row
294
Set 1 : 210.0x12
Set 2 : 210.0x10
Set 3 : 210.0x10
Set 4 : 210.0x10
Friday
Hammer strength bench
280
Set 1 : 180.0x12
Set 2 : 200.0x12
Set 3 : 200.0x12
Set 4 : 200x12
hammer strength incline
240
Set 1 : 180.0x10
Set 2 : 180.0x10
Set 3 : 180.0x10
Set 4 : 180.0x10
Dip Machine
333.33
Set 1 : 250.0x10
Set 2 : 250.0x10
Set 3 : 250.0x10
Machine Fly
253.33
Set 1 : 190.0x10
Set 2 : 190.0x9
Set 3 : 170.0x8
Saturday
2 miles on the treadmill after
Hammer Shoulder Press
240
Set 1 : 180.0x10
Set 2 : 180.0x10
Set 3 : 180.0x10
Set 4 : 180x10
Standing Low Pulley Deltoid Raise
40
Set 1 : 30.0x10
Set 2 : 30.0x10
Set 3 : 30.0x8
Set 4 : 30x6
Cable Rear Lateral Raise
40
Set 1 : 30.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Leg Extensions
237.99
Set 1 : 170.0x12
Set 2 : 170.0x12
Set 3 : 170.0x12
Set 4 : 170.0x12
Seated Calf Raise
341.66
Set 1 : 205.0x20
Set 2 : 205.0x15
Set 3 : 215.0x15
Thigh Adductor
195
Set 1 : 110.0x20
Set 2 : 110.0x20
Set 3 : 130.0x15
Thigh Abductor
195
Set 1 : 110.0x20
Set 2 : 115.0x20
Set 3 : 130.0x15
Everything is still going well. Workouts are still just as good as when on cycle. I'm seeing no drop off with the peps. Body weight has remained consistent.
Here' s this weeks workouts:
All workouts were preceded by about 20 minutes ab work. Rest time is usually 30 seconds, but sometimes 1 minute
Monday
Workout Logs
Exercise Name
Dumbbell Alternate Bicep Curl
53.33
Set 1 : 40.0x10
Set 2 : 40.0x10
Set 3 : 40.0x10
Set 4 : 40.0x10
Triceps Pushdown V-Bar
160
Set 1 : 120.0x10
Set 2 : 120.0x10
Set 3 : 120.0x10
Set 4 : 120x10
Dumbbell Preacher Curl
66.66
Set 1 : 50.0x10
Set 2 : 50.0x10
Set 3 : 50.0x8
Set 4 : 50.0x6
Dip Machine
360
Set 1 : 270.0x10
Set 2 : 270.0x10
Set 3 : 270.0x10
Tuesday
Cable Seated Row
304
Set 1 : 150.0x10
Set 2 : 180.0x10
Set 3 : 210.0x10
Set 4 : 240.0x8
Romanian Deadlift
230.99
Set 1 : 165.0x12
Set 2 : 165.0x12
Set 3 : 165.0x12
Set 4 : 165.0x12
Wide Grip Lat Pulldown
280
Set 1 : 150.0x10
Set 2 : 180.0x10
Set 3 : 210.0x10
Set 4 : 210.0x8
Barbell Bent Over Row
220
Set 1 : 165.0x10
Set 2 : 165.0x10
Set 3 : 165.0x10
Wednesday
30 minutes with the heavy bag
Thursday
Exercise Name
1 RM
Lifting Logs
Edit | Delete
Barbell Bench Press
348.33
Set 1 : 225.0x10
Set 2 : 225.0x10
Set 3 : 275.0x8
Set 4 : 275.0x8
Dumbbell Incline Fly
80
Set 1 : 60.0x10
Set 2 : 60.0x10
Set 3 : 60.0x10
Set 4 : 60.0x10
Cable Flat Bench Fly
66.66
Set 1 : 50.0x10
Set 2 : 40.0x10
Set 3 : 40.0x10
Set 4 : 40.0x10
Dips
20
Set 1 : 20 Laps/Reps
Set 2 : 20 Laps/Reps
Friday
Hammer Shoulder Press
240
Set 1 : 180.0x10
Set 2 : 180.0x10
Set 3 : 180.0x10
Set 4 : 180x10
Dumbbell Lateral Raise
46.66
Set 1 : 35.0x10
Set 2 : 35.0x10
Set 3 : 35.0x10
Dumbbell Front Raise
44.33
Set 1 : 35.0x8
Set 2 : 35.0x8
Set 3 : 35.0x8
Reverse Machine Flyes
200
Set 1 : 150.0x10
Set 2 : 150.0x10
Set 3 : 150.0x10
Set 4 : 150.0x10
Cable Up Right Row
200
Set 1 : 150.0x10
Set 2 : 150.0x10
Set 3 : 150.0x10
Set 4 : 150x10
Here' s this weeks workouts:
All workouts were preceded by about 20 minutes ab work. Rest time is usually 30 seconds, but sometimes 1 minute
Monday
Workout Logs
Exercise Name
Dumbbell Alternate Bicep Curl
53.33
Set 1 : 40.0x10
Set 2 : 40.0x10
Set 3 : 40.0x10
Set 4 : 40.0x10
Triceps Pushdown V-Bar
160
Set 1 : 120.0x10
Set 2 : 120.0x10
Set 3 : 120.0x10
Set 4 : 120x10
Dumbbell Preacher Curl
66.66
Set 1 : 50.0x10
Set 2 : 50.0x10
Set 3 : 50.0x8
Set 4 : 50.0x6
Dip Machine
360
Set 1 : 270.0x10
Set 2 : 270.0x10
Set 3 : 270.0x10
Tuesday
Cable Seated Row
304
Set 1 : 150.0x10
Set 2 : 180.0x10
Set 3 : 210.0x10
Set 4 : 240.0x8
Romanian Deadlift
230.99
Set 1 : 165.0x12
Set 2 : 165.0x12
Set 3 : 165.0x12
Set 4 : 165.0x12
Wide Grip Lat Pulldown
280
Set 1 : 150.0x10
Set 2 : 180.0x10
Set 3 : 210.0x10
Set 4 : 210.0x8
Barbell Bent Over Row
220
Set 1 : 165.0x10
Set 2 : 165.0x10
Set 3 : 165.0x10
Wednesday
30 minutes with the heavy bag
Thursday
Exercise Name
1 RM
Lifting Logs
Edit | Delete
Barbell Bench Press
348.33
Set 1 : 225.0x10
Set 2 : 225.0x10
Set 3 : 275.0x8
Set 4 : 275.0x8
Dumbbell Incline Fly
80
Set 1 : 60.0x10
Set 2 : 60.0x10
Set 3 : 60.0x10
Set 4 : 60.0x10
Cable Flat Bench Fly
66.66
Set 1 : 50.0x10
Set 2 : 40.0x10
Set 3 : 40.0x10
Set 4 : 40.0x10
Dips
20
Set 1 : 20 Laps/Reps
Set 2 : 20 Laps/Reps
Friday
Hammer Shoulder Press
240
Set 1 : 180.0x10
Set 2 : 180.0x10
Set 3 : 180.0x10
Set 4 : 180x10
Dumbbell Lateral Raise
46.66
Set 1 : 35.0x10
Set 2 : 35.0x10
Set 3 : 35.0x10
Dumbbell Front Raise
44.33
Set 1 : 35.0x8
Set 2 : 35.0x8
Set 3 : 35.0x8
Reverse Machine Flyes
200
Set 1 : 150.0x10
Set 2 : 150.0x10
Set 3 : 150.0x10
Set 4 : 150.0x10
Cable Up Right Row
200
Set 1 : 150.0x10
Set 2 : 150.0x10
Set 3 : 150.0x10
Set 4 : 150x10
It's been a couple of years. So.....why not start logging again!
For now I'll be on a hefty cycle of 500mg sust per week. Yes I know that's a beginner cycle. Yes I've done my share of big boy cycles. Right now I have a lack of gears and my wife is tight with the budget. I'll see what I can do with what I've got!
1/31
Stats
Height: 5'8"
Weight: 219.2
Biceps: 17
Waist: 38.5
Thighs: 26.5
Workout Logs
Exercise Name 1RM Lifting Logs
Leg Press 711.66
Set 1 : 350.0x5
Set 2 : 450.0x5
Set 3 : 540.0x5
Set 4 : 610.0x5
Hammer leg extension 373.33
Set 1 : 270.0x8
Set 2 : 270.0x5
Set 3 : 320.0x5
Set 4 : 320.0x5
Set 5 : 320.0x5
Kneeling Single Leg Curl 163.33
Set 1 : 140.0x5
Set 2 : 140.0x5
Set 3 : 140.0x5
Set 4 : 140.0x5
Seated Calf Raise 341.66
Set 1 : 205.0x20
Set 2 : 205.0x20
Set 3 : 205.0x15
Set 4 : 205.0x15
Thigh Abductor 275
Set 1 : 165.0x15
Set 2 : 165.0x20
Set 3 : 165.0x15
Set 4 : 165.0x17
Exercises Done5 Weight Lifted 46265 lbs
Today's diet: bad
2/1
Today's weight: 222. I think I said the diet was bad yesterday.
Better today with the exception of a little more calories and carbs than I want.
Totals 2,010 67 90 222
Calories Carbs Fat Protein
Workout Log
Weight Lifted: x31440 lbs
Wide Grip Lat Pulldown
Set 1 : 180.0x10
Set 2 : 240.0x5
Set 3 : 240.0x5
Set 4 : 240.0x5
Set 5 : 240.0x5
Set 6 : 270.0x5
Barbell Romanian Deadlift
Set 1 : 185.0x10
Set 2 : 255.0x5
Set 3 : 255.0x10
Set 4 : 255.0x5
Set 5 : 255.0x5
Set 6 : 305x5
Cable Seated Row
Set 1 : 210.0x10
Set 2 : 270.0x5
Set 3 : 270.0x5
Set 4 : 270.0x5
Set 5 : 270x5
Set 6 : 270x5
Cable Back Incline Pushdown
Set 1 : 105.0x10
Set 2 : 120.0x10
Set 3 : 120.0x12
Set 4 : 120.0x10
For now I'll be on a hefty cycle of 500mg sust per week. Yes I know that's a beginner cycle. Yes I've done my share of big boy cycles. Right now I have a lack of gears and my wife is tight with the budget. I'll see what I can do with what I've got!
1/31
Stats
Height: 5'8"
Weight: 219.2
Biceps: 17
Waist: 38.5
Thighs: 26.5
Workout Logs
Exercise Name 1RM Lifting Logs
Leg Press 711.66
Set 1 : 350.0x5
Set 2 : 450.0x5
Set 3 : 540.0x5
Set 4 : 610.0x5
Hammer leg extension 373.33
Set 1 : 270.0x8
Set 2 : 270.0x5
Set 3 : 320.0x5
Set 4 : 320.0x5
Set 5 : 320.0x5
Kneeling Single Leg Curl 163.33
Set 1 : 140.0x5
Set 2 : 140.0x5
Set 3 : 140.0x5
Set 4 : 140.0x5
Seated Calf Raise 341.66
Set 1 : 205.0x20
Set 2 : 205.0x20
Set 3 : 205.0x15
Set 4 : 205.0x15
Thigh Abductor 275
Set 1 : 165.0x15
Set 2 : 165.0x20
Set 3 : 165.0x15
Set 4 : 165.0x17
Exercises Done5 Weight Lifted 46265 lbs
Today's diet: bad
2/1
Today's weight: 222. I think I said the diet was bad yesterday.
Better today with the exception of a little more calories and carbs than I want.
Totals 2,010 67 90 222
Calories Carbs Fat Protein
Workout Log
Weight Lifted: x31440 lbs
Wide Grip Lat Pulldown
Set 1 : 180.0x10
Set 2 : 240.0x5
Set 3 : 240.0x5
Set 4 : 240.0x5
Set 5 : 240.0x5
Set 6 : 270.0x5
Barbell Romanian Deadlift
Set 1 : 185.0x10
Set 2 : 255.0x5
Set 3 : 255.0x10
Set 4 : 255.0x5
Set 5 : 255.0x5
Set 6 : 305x5
Cable Seated Row
Set 1 : 210.0x10
Set 2 : 270.0x5
Set 3 : 270.0x5
Set 4 : 270.0x5
Set 5 : 270x5
Set 6 : 270x5
Cable Back Incline Pushdown
Set 1 : 105.0x10
Set 2 : 120.0x10
Set 3 : 120.0x12
Set 4 : 120.0x10
2/2
I need the cut! I try to do very low carbs most of the work week. It seems to work best for cutting, sucks for hunger and energy!
Today's Weight: 219
Today's workout: 2.2 miles on the treadmill.
I used to have time to lift in the AM and run in the PM. Now my commute has added 2 hours to the work day and my hours are up 2 a day. That extra four hours working isn't helping fitness goals. But I'll freaking get there anyway!
Today's diet
Calories: 1,805
Carbs:44
Fat: 64
Protein: 212
2/3
Today's weight. Who freaking knows. I bought new scales a few years ago to get consistency. They had been great. Today it said 218.4, then I moved it a big and got 219.6, moved again and got 224 three times. I've not been as high as 224 in a month. WTF. I was angry!
Today diet wasn't pretty. I was on the road much of the day and was limited to the food found along toll roads. I should have packed food. I was due for a cheat meal, so it wasn't all bad.
[TABLE="width: 556"]
[TR]
[TD]Totals[/TD]
[TD]2,730[/TD]
[TD]264[/TD]
[TD]133[/TD]
[TD]170[/TD]
[TD][/TD]
[/TR]
[TR]
[TD][/TD]
[TD]Calories[/TD]
[TD]Carbs[/TD]
[TD]Fat[/TD]
[TD]Protein[/TD]
[TD][/TD]
[/TR]
[/TABLE]
Today's workout
1.9 miles on the treadmill after...
Workout Logs
Exercise Name
1RM
Lifting Logs
Cable Drag Curl
126.66
Set 1 : 80.0x10
Set 2 : 85.0x10
Set 3 : 95.0x10
Cable Reverse Grip Curls
66.66
Set 1 : 40.0x10
Set 2 : 50.0x10
Set 3 : 50.0x8
Cable One Arm Tricep Extension
53.33
Set 1 : 40.0x10
Set 2 : 40.0x10
Set 3 : 40.0x10
Set 4 : 40.0x10
Cable Overhead Curl
146.66
Set 1 : 110.0x10
Set 2 : 110.0x10
Set 3 : 110.0x10
Set 4 : 110.0x7
Cable Rope Triceps Pushdown
200
Set 1 : 120.0x10
Set 2 : 150.0x10
Set 3 : 150.0x10
Set 4 : 150.0x7
Dumbbell Concentration Curls
82.33
Set 1 : 65.0x8
Set 2 : 65.0x8
Set 3 : 65.0x8
Set 4 : 65.0x6
Dumbbell Tricep Kickback
46.66
Set 1 : 35.0x8
Set 2 : 35.0x8
Set 3 : 35.0x10
[TABLE="class: table0, width: 750"]
[TR]
[/TR]
[TR="class: total"]
[TD="class: first, align: right"][/TD]
[/TR]
[TR]
[TD="class: alt, align: center"][/TD]
[TD="class: alt, align: center"][/TD]
[/TR]
[/TABLE]
I need the cut! I try to do very low carbs most of the work week. It seems to work best for cutting, sucks for hunger and energy!
Today's Weight: 219
Today's workout: 2.2 miles on the treadmill.
I used to have time to lift in the AM and run in the PM. Now my commute has added 2 hours to the work day and my hours are up 2 a day. That extra four hours working isn't helping fitness goals. But I'll freaking get there anyway!
Today's diet
Calories: 1,805
Carbs:44
Fat: 64
Protein: 212
2/3
Today's weight. Who freaking knows. I bought new scales a few years ago to get consistency. They had been great. Today it said 218.4, then I moved it a big and got 219.6, moved again and got 224 three times. I've not been as high as 224 in a month. WTF. I was angry!
Today diet wasn't pretty. I was on the road much of the day and was limited to the food found along toll roads. I should have packed food. I was due for a cheat meal, so it wasn't all bad.
[TABLE="width: 556"]
[TR]
[TD]Totals[/TD]
[TD]2,730[/TD]
[TD]264[/TD]
[TD]133[/TD]
[TD]170[/TD]
[TD][/TD]
[/TR]
[TR]
[TD][/TD]
[TD]Calories[/TD]
[TD]Carbs[/TD]
[TD]Fat[/TD]
[TD]Protein[/TD]
[TD][/TD]
[/TR]
[/TABLE]
Today's workout
1.9 miles on the treadmill after...
Workout Logs
Exercise Name
1RM
Lifting Logs
Cable Drag Curl
126.66
Set 1 : 80.0x10
Set 2 : 85.0x10
Set 3 : 95.0x10
Cable Reverse Grip Curls
66.66
Set 1 : 40.0x10
Set 2 : 50.0x10
Set 3 : 50.0x8
Cable One Arm Tricep Extension
53.33
Set 1 : 40.0x10
Set 2 : 40.0x10
Set 3 : 40.0x10
Set 4 : 40.0x10
Cable Overhead Curl
146.66
Set 1 : 110.0x10
Set 2 : 110.0x10
Set 3 : 110.0x10
Set 4 : 110.0x7
Cable Rope Triceps Pushdown
200
Set 1 : 120.0x10
Set 2 : 150.0x10
Set 3 : 150.0x10
Set 4 : 150.0x7
Dumbbell Concentration Curls
82.33
Set 1 : 65.0x8
Set 2 : 65.0x8
Set 3 : 65.0x8
Set 4 : 65.0x6
Dumbbell Tricep Kickback
46.66
Set 1 : 35.0x8
Set 2 : 35.0x8
Set 3 : 35.0x10
[TABLE="class: table0, width: 750"]
[TR]
[/TR]
[TR="class: total"]
[TD="class: first, align: right"][/TD]
[/TR]
[TR]
[TD="class: alt, align: center"][/TD]
[TD="class: alt, align: center"][/TD]
[/TR]
[/TABLE]
2/4
Weight: Who freaking knows. Scales still crazy with 4/4 different weights within 4 lbs. I need a new one.
Workout: 30 minutes with the kettlebell
Diet:
[TABLE="class: table0, width: 750"]
[TR]
[/TR]
[TR="class: total"]
[TD="class: first, align: right"]Totals[/TD]
[TD="align: center"]1,573[/TD]
[TD="align: center"]28[/TD]
[TD="align: center"]41[/TD]
[TD="align: center"]212[/TD]
[TD="align: center"]3,395[/TD]
[TD="align: center"]14[/TD]
[TD="class: empty, align: center"][/TD]
[/TR]
[TR="class: total alt"]
[TD="class: first, align: right"][/TD]
[TD="align: center"][/TD]
[TD="align: center"][/TD]
[TD="align: center"][/TD]
[TD="align: center"][/TD]
[TD="align: center"][/TD]
[TD="align: center"][/TD]
[TD="class: empty, align: center"][/TD]
[/TR]
[TR]
[TD="class: first"][/TD]
[TD="class: alt, align: center"]Calories[/TD]
[TD="class: alt, align: center"]Carbs[/TD]
[TD="class: alt, align: center"]Fat[/TD]
[TD="class: alt, align: center"]Protein[/TD]
[TD="class: alt, align: center"]Sodium[/TD]
[TD="class: alt, align: center"]Sugar
[/TD]
[/TR]
[/TABLE]
Weight: Who freaking knows. Scales still crazy with 4/4 different weights within 4 lbs. I need a new one.
Workout: 30 minutes with the kettlebell
Diet:
[TABLE="class: table0, width: 750"]
[TR]
[/TR]
[TR="class: total"]
[TD="class: first, align: right"]Totals[/TD]
[TD="align: center"]1,573[/TD]
[TD="align: center"]28[/TD]
[TD="align: center"]41[/TD]
[TD="align: center"]212[/TD]
[TD="align: center"]3,395[/TD]
[TD="align: center"]14[/TD]
[TD="class: empty, align: center"][/TD]
[/TR]
[TR="class: total alt"]
[TD="class: first, align: right"][/TD]
[TD="align: center"][/TD]
[TD="align: center"][/TD]
[TD="align: center"][/TD]
[TD="align: center"][/TD]
[TD="align: center"][/TD]
[TD="align: center"][/TD]
[TD="class: empty, align: center"][/TD]
[/TR]
[TR]
[TD="class: first"][/TD]
[TD="class: alt, align: center"]Calories[/TD]
[TD="class: alt, align: center"]Carbs[/TD]
[TD="class: alt, align: center"]Fat[/TD]
[TD="class: alt, align: center"]Protein[/TD]
[TD="class: alt, align: center"]Sodium[/TD]
[TD="class: alt, align: center"]Sugar
[/TD]
[/TR]
[/TABLE]
Today?s weight with the scales playing nice again?.217.6
Diet:
[TABLE="width: 550"]
[TR]
[TD]Totals[/TD]
[TD]1,860[/TD]
[TD]81[/TD]
[TD]94[/TD]
[TD]175[/TD]
[TD][/TD]
[/TR]
[TR]
[TD][/TD]
[TD]Calories[/TD]
[TD]Carbs[/TD]
[TD]Fat[/TD]
[TD]Protein[/TD]
[TD][/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[/TABLE]
Workout:
Chest day. I?m old and hurt my shoulder two weeks ago doing heavy bench. Finally felt good today so I didn?t push it. Probably will push it next week.
Exercise Name
1RM
Lifting Logs
hammer strength incline
396.66
Set 1 : 180.0x10
Set 2 : 270.0x5
Set 3 : 320.0x5
Set 4 : 320.0x5
Set 5 : 340.0x5
Set 6 : 340x5
Dumbbell Incline Fly
101.33
Set 1 : 80.0x8
Set 2 : 80.0x8
Set 3 : 80.0x8
Dumbbell Decline Fly
106.66
Set 1 : 80.0x6
Set 2 : 80.0x8
Set 3 : 80.0x10
Total Weight Lifted: 13590 lbs
I also ran 1.8 miles on the treadmill
Diet:
[TABLE="width: 550"]
[TR]
[TD]Totals[/TD]
[TD]1,860[/TD]
[TD]81[/TD]
[TD]94[/TD]
[TD]175[/TD]
[TD][/TD]
[/TR]
[TR]
[TD][/TD]
[TD]Calories[/TD]
[TD]Carbs[/TD]
[TD]Fat[/TD]
[TD]Protein[/TD]
[TD][/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[/TABLE]
Workout:
Chest day. I?m old and hurt my shoulder two weeks ago doing heavy bench. Finally felt good today so I didn?t push it. Probably will push it next week.
Exercise Name
1RM
Lifting Logs
hammer strength incline
396.66
Set 1 : 180.0x10
Set 2 : 270.0x5
Set 3 : 320.0x5
Set 4 : 320.0x5
Set 5 : 340.0x5
Set 6 : 340x5
Dumbbell Incline Fly
101.33
Set 1 : 80.0x8
Set 2 : 80.0x8
Set 3 : 80.0x8
Dumbbell Decline Fly
106.66
Set 1 : 80.0x6
Set 2 : 80.0x8
Set 3 : 80.0x10
Total Weight Lifted: 13590 lbs
I also ran 1.8 miles on the treadmill
Welcome back!
Thanks dude.
Sent from my SM-N920V using Tapatalk
Sent from my SM-N920V using Tapatalk
I had planned on making a big post this weekend with some good stuff in it. I was going to work on it during the superbowl. Then some friends came over to watch the game and I worked 14 hours yesterday, so I'm playing catch up.
2-6-16
Stats update
Weight: 219.2 to 216
Biceps: 17" to 17.25
Waist: 38.5 to 38"
Thighs: 26.5 to 26"
I'm sure my measurements aren't perfect. We'll see how they compare over time.
Workout:
Weight lifted 19770 lbs
Exercise Name
1RM
Lifting Logs
Triceps Pushdown V Bar
220
Set 1 : 90.0x15
Set 2 : 150.0x10
Set 3 : 165.0x10
Set 4 : 165.0x8
Dumbbell Alternate Bicep Curl
57
Set 1 : 45.0x8
Set 2 : 45.0x8
Set 3 : 45.0x6
Machine Triceps Extension
218.66
Set 1 : 160.0x8
Set 2 : 160.0x11
Set 3 : 160.0x11
Set 4 : 160.0x10
Preacher Curl Machine
240
Set 1 : 160.0x11
Set 2 : 180.0x10
Set 3 : 100.0x15
Set 4 : 100.0x15
I also did 1.4 miles on the treadmill.
Workout Summary : week 01/31 - 02/06
Weekly summary
Workout Summary : week 01/31 - 02/06
Total Session Length
03:24:45
Total Records Broken I think I mentioned before that I hadn't lifted heavy in a few years. I started tracking PR beginning in November.
10
Total Exercise Done
24
Total Weight Lifted
128745 lbs
2-6-16
Stats update
Weight: 219.2 to 216
Biceps: 17" to 17.25
Waist: 38.5 to 38"
Thighs: 26.5 to 26"
I'm sure my measurements aren't perfect. We'll see how they compare over time.
Workout:
Weight lifted 19770 lbs
Exercise Name
1RM
Lifting Logs
Triceps Pushdown V Bar
220
Set 1 : 90.0x15
Set 2 : 150.0x10
Set 3 : 165.0x10
Set 4 : 165.0x8
Dumbbell Alternate Bicep Curl
57
Set 1 : 45.0x8
Set 2 : 45.0x8
Set 3 : 45.0x6
Machine Triceps Extension
218.66
Set 1 : 160.0x8
Set 2 : 160.0x11
Set 3 : 160.0x11
Set 4 : 160.0x10
Preacher Curl Machine
240
Set 1 : 160.0x11
Set 2 : 180.0x10
Set 3 : 100.0x15
Set 4 : 100.0x15
I also did 1.4 miles on the treadmill.
Workout Summary : week 01/31 - 02/06
Weekly summary
Workout Summary : week 01/31 - 02/06
Total Session Length
03:24:45
Total Records Broken I think I mentioned before that I hadn't lifted heavy in a few years. I started tracking PR beginning in November.
10
Total Exercise Done
24
Total Weight Lifted
128745 lbs
2/7/16
[TABLE="class: table0, width: 750"]
[TR="class: total"]
[TD="class: first, align: right"][/TD]
[TD="align: center"][/TD]
[TD="align: center"][/TD]
[TD="align: center"][/TD]
[TD="align: center"][/TD]
[TD="align: center"][/TD]
[TD="align: center"][/TD]
[TD="class: empty, align: center"][/TD]
[/TR]
[TR]
[TD="class: first"][/TD]
[TD="class: alt, align: center"][/TD]
[TD="class: alt, align: center"][/TD]
[TD="class: alt, align: center"][/TD]
[TD="class: alt, align: center"][/TD]
[TD="class: alt, align: center"][/TD]
[TD="class: alt, align: center"][/TD]
[/TR]
[/TABLE]
Workout Logs
Exercise Name
1RM
Lifting Logs
Barbell Squat
399
Set 1 : 225.0x8
Set 2 : 315.0x8
Set 3 : 315.0x8
Set 4 : 315.0x8
Barbell Standing Calf Raise
791.66
Set 1 : 405.0x25
Set 2 : 475.0x15
Set 3 : 475.0x20
Set 4 : 475.0x15
Hammer leg extension
405.33
Set 1 : 270.0x8
Set 2 : 320.0x8
Set 3 : 320.0x8
Set 4 : 270.0x8
Smith Machine Lunge
314.33
Set 1 : 185.0x16
Set 2 : 205.0x16
Set 3 : 205.0x16
[TABLE="class: table0, width: 750"]
[TR="class: total"]
[TD="class: first, align: right"][/TD]
[TD="align: center"][/TD]
[TD="align: center"][/TD]
[TD="align: center"][/TD]
[TD="align: center"][/TD]
[TD="align: center"][/TD]
[TD="align: center"][/TD]
[TD="class: empty, align: center"][/TD]
[/TR]
[TR]
[TD="class: first"][/TD]
[TD="class: alt, align: center"][/TD]
[TD="class: alt, align: center"][/TD]
[TD="class: alt, align: center"][/TD]
[TD="class: alt, align: center"][/TD]
[TD="class: alt, align: center"][/TD]
[TD="class: alt, align: center"][/TD]
[/TR]
[/TABLE]
Workout Logs
Exercise Name
1RM
Lifting Logs
Barbell Squat
399
Set 1 : 225.0x8
Set 2 : 315.0x8
Set 3 : 315.0x8
Set 4 : 315.0x8
Barbell Standing Calf Raise
791.66
Set 1 : 405.0x25
Set 2 : 475.0x15
Set 3 : 475.0x20
Set 4 : 475.0x15
Hammer leg extension
405.33
Set 1 : 270.0x8
Set 2 : 320.0x8
Set 3 : 320.0x8
Set 4 : 270.0x8
Smith Machine Lunge
314.33
Set 1 : 185.0x16
Set 2 : 205.0x16
Set 3 : 205.0x16
Still playing log catch up!
2/8
Weight: 219
Macros
Calories 1836
Carbs 69
fat 46
Protein 228
Workout
Exercise Name
1RM
Lifting Logs
Hammer Shoulder Press
373.33
Set 1 : 180.0x15
Set 2 : 270.0x8
Set 3 : 320.0x5
Hammer Shoulder Press
373.33
Set 1 : 320.0x5
Set 2 : 320.0x5
Hammer lat raise
93.33
Set 1 : 70.0x10
Set 2 : 70.0x10
Set 3 : 70.0x7
Cable Up Right Row
113.33
Set 1 : 55.0x10
Set 2 : 70.0x10
Set 3 : 85.0x10
Cable One Arm Lateral Raise
33.33
Set 1 : 25.0x10
Set 2 : 25.0x10
Set 3 : 25.0x8
Cable Lateral Raise
53.66
Set 1 : 25.0x16
Set 2 : 35.0x16
Set 3 : 35.0x16
Cable Rear Lateral Raise
53.66
Set 1 : 35.0x16
Set 2 : 40.0x10
Set 3 : 40.0x10
[TABLE="class: table0, width: 750"]
[TR="class: total"]
[TD="align: center"][/TD]
[TD="align: center"]Weight lifted: 17230 lbs
Plus 1.9 miles on the treadmill[/TD]
[TD="align: center"][/TD]
[TD="align: center"][/TD]
[/TR]
[/TABLE]
2/8
Weight: 219
Macros
Calories 1836
Carbs 69
fat 46
Protein 228
Workout
Exercise Name
1RM
Lifting Logs
Hammer Shoulder Press
373.33
Set 1 : 180.0x15
Set 2 : 270.0x8
Set 3 : 320.0x5
Hammer Shoulder Press
373.33
Set 1 : 320.0x5
Set 2 : 320.0x5
Hammer lat raise
93.33
Set 1 : 70.0x10
Set 2 : 70.0x10
Set 3 : 70.0x7
Cable Up Right Row
113.33
Set 1 : 55.0x10
Set 2 : 70.0x10
Set 3 : 85.0x10
Cable One Arm Lateral Raise
33.33
Set 1 : 25.0x10
Set 2 : 25.0x10
Set 3 : 25.0x8
Cable Lateral Raise
53.66
Set 1 : 25.0x16
Set 2 : 35.0x16
Set 3 : 35.0x16
Cable Rear Lateral Raise
53.66
Set 1 : 35.0x16
Set 2 : 40.0x10
Set 3 : 40.0x10
[TABLE="class: table0, width: 750"]
[TR="class: total"]
[TD="align: center"][/TD]
[TD="align: center"]Weight lifted: 17230 lbs
Plus 1.9 miles on the treadmill[/TD]
[TD="align: center"][/TD]
[TD="align: center"][/TD]
[/TR]
[/TABLE]
2/9
Weight 216.8
Macros:
Calories 2259
Carbs 234
fat 75
Protein 162
I have to learn to eat better on the road!
Exercise Name
1RM
Lifting Logs
Hammer Underhand Pull down
408
Set 1 : 180.0x10
Set 2 : 270.0x5
Set 3 : 340.0x4
Set 4 : 360.0x4
Set 5 : 360.0x4
Set 6 : 270.0x11
Barbell Romanian Deadlift
323
Set 1 : 185.0x10
Set 2 : 255.0x8
Set 3 : 255.0x8
Set 4 : 255.0x8
Barbell Shrug
438
Set 1 : 315.0x10
Set 2 : 365.0x6
Set 3 : 365.0x6
Set 4 : 365.0x6
Weight lifted: 28050 lbs
1.8 miles on the treadmill
Weight 216.8
Macros:
Calories 2259
Carbs 234
fat 75
Protein 162
I have to learn to eat better on the road!
Exercise Name
1RM
Lifting Logs
Hammer Underhand Pull down
408
Set 1 : 180.0x10
Set 2 : 270.0x5
Set 3 : 340.0x4
Set 4 : 360.0x4
Set 5 : 360.0x4
Set 6 : 270.0x11
Barbell Romanian Deadlift
323
Set 1 : 185.0x10
Set 2 : 255.0x8
Set 3 : 255.0x8
Set 4 : 255.0x8
Barbell Shrug
438
Set 1 : 315.0x10
Set 2 : 365.0x6
Set 3 : 365.0x6
Set 4 : 365.0x6
Weight lifted: 28050 lbs
1.8 miles on the treadmill
Today
Weight 217.7
Diet:
Calories 1893
Carbs 57
Fat 49
Protein 229
Workout was short due to working early
Exercise Name
1RM
Lifting Logs
Ab Coaster
163.33
Set 1 : 70.0x35
Set 2 : 70.0x40
Set 3 : 70.0x40
Crunches with Legs on a Bench
100
Set 1 : 100 Lap/Rep
Set 2 : 100 Lap/Rep
Set 3 : 100 Lap/Rep
ab rotation
209.99
Set 1 : 90.0x40
Set 2 : 90.0x40
Set 3 : 90.0x40
Cable Kneeling Pulldown
270
Set 1 : 120.0x30
Set 2 : 135.0x30
Set 3 : 135.0x30
Total weight 30550 lbs
1.8 miles on the treadmill
Weight 217.7
Diet:
Calories 1893
Carbs 57
Fat 49
Protein 229
Workout was short due to working early
Exercise Name
1RM
Lifting Logs
Ab Coaster
163.33
Set 1 : 70.0x35
Set 2 : 70.0x40
Set 3 : 70.0x40
Crunches with Legs on a Bench
100
Set 1 : 100 Lap/Rep
Set 2 : 100 Lap/Rep
Set 3 : 100 Lap/Rep
ab rotation
209.99
Set 1 : 90.0x40
Set 2 : 90.0x40
Set 3 : 90.0x40
Cable Kneeling Pulldown
270
Set 1 : 120.0x30
Set 2 : 135.0x30
Set 3 : 135.0x30
Total weight 30550 lbs
1.8 miles on the treadmill
Today
Weight 217.7
Diet:
Calories 1893
Carbs 57
Fat 49
Protein 229
Workout was short due to working early
Exercise Name
1RM
Lifting Logs
Ab Coaster
163.33
Set 1 : 70.0x35
Set 2 : 70.0x40
Set 3 : 70.0x40
Crunches with Legs on a Bench
100
Set 1 : 100 Lap/Rep
Set 2 : 100 Lap/Rep
Set 3 : 100 Lap/Rep
ab rotation
209.99
Set 1 : 90.0x40
Set 2 : 90.0x40
Set 3 : 90.0x40
Cable Kneeling Pulldown
270
Set 1 : 120.0x30
Set 2 : 135.0x30
Set 3 : 135.0x30
Total weight 30550 lbs
1.8 miles on the treadmill
Weight 217.7
Diet:
Calories 1893
Carbs 57
Fat 49
Protein 229
Workout was short due to working early
Exercise Name
1RM
Lifting Logs
Ab Coaster
163.33
Set 1 : 70.0x35
Set 2 : 70.0x40
Set 3 : 70.0x40
Crunches with Legs on a Bench
100
Set 1 : 100 Lap/Rep
Set 2 : 100 Lap/Rep
Set 3 : 100 Lap/Rep
ab rotation
209.99
Set 1 : 90.0x40
Set 2 : 90.0x40
Set 3 : 90.0x40
Cable Kneeling Pulldown
270
Set 1 : 120.0x30
Set 2 : 135.0x30
Set 3 : 135.0x30
Total weight 30550 lbs
1.8 miles on the treadmill
2/10
Weight: 218.4
Calories 1893
Carbs 57
Fat 49
Protein 229
Ab day
Workout Logs
Exercise Name
1RM
Lifting Logs
Ab Coaster
163.33
Set 1 : 70.0x35
Set 2 : 70.0x40
Set 3 : 70.0x40
Crunches with Legs on a Bench
100
Set 1 : 100 Lap/Rep
Set 2 : 100 Lap/Rep
Set 3 : 100 Lap/Rep
ab rotation
209.99
Set 1 : 90.0x40
Set 2 : 90.0x40
Set 3 : 90.0x40
Cable Kneeling Pulldown
270
Set 1 : 120.0x30
Set 2 : 135.0x30
Set 3 : 135.0x30
Weight: 218.4
Calories 1893
Carbs 57
Fat 49
Protein 229
Ab day
Workout Logs
Exercise Name
1RM
Lifting Logs
Ab Coaster
163.33
Set 1 : 70.0x35
Set 2 : 70.0x40
Set 3 : 70.0x40
Crunches with Legs on a Bench
100
Set 1 : 100 Lap/Rep
Set 2 : 100 Lap/Rep
Set 3 : 100 Lap/Rep
ab rotation
209.99
Set 1 : 90.0x40
Set 2 : 90.0x40
Set 3 : 90.0x40
Cable Kneeling Pulldown
270
Set 1 : 120.0x30
Set 2 : 135.0x30
Set 3 : 135.0x30
2/11
Weight: 217
Workout Logs
Exercise Name
1RM
Lifting Logs
Dumbbell Alternate Bicep Curl
57
Set 1 : 45.0x8
Set 2 : 45.0x8
Set 3 : 45.0x8
Dumbbell Preacher Curl
83.33
Set 1 : 40.0x20
Set 2 : 50.0x20
Set 3 : 50.0x20
Set 4 : 50.0x20
Set 1 : 50.0x20
Cable Rope Triceps Pushdown
200
Set 1 : 150.0x10
Set 2 : 150.0x10
Set 3 : 150.0x6
Hammer Strength dips
333.33
Set 1 : 250.0x10
Set 2 : 250.0x10
Set 3 : 250.0x10
Dumbbell Concentration Curls
114.99
Set 1 : 65.0x8
Set 2 : 70.0x16
Set 3 : 75.0x16
Set 4 : 75.0x122/11
Weight: 217
Workout Logs
Exercise Name
1RM
Lifting Logs
Dumbbell Alternate Bicep Curl
57
Set 1 : 45.0x8
Set 2 : 45.0x8
Set 3 : 45.0x8
Dumbbell Preacher Curl
83.33
Set 1 : 40.0x20
Set 2 : 50.0x20
Set 3 : 50.0x20
Set 4 : 50.0x20
Set 1 : 50.0x20
Cable Rope Triceps Pushdown
200
Set 1 : 150.0x10
Set 2 : 150.0x10
Set 3 : 150.0x6
Hammer Strength dips
333.33
Set 1 : 250.0x10
Set 2 : 250.0x10
Set 3 : 250.0x10
Dumbbell Concentration Curls
114.99
Set 1 : 65.0x8
Set 2 : 70.0x16
Set 3 : 75.0x16
Set 4 : 75.0x12
Weight: 217
Workout Logs
Exercise Name
1RM
Lifting Logs
Dumbbell Alternate Bicep Curl
57
Set 1 : 45.0x8
Set 2 : 45.0x8
Set 3 : 45.0x8
Dumbbell Preacher Curl
83.33
Set 1 : 40.0x20
Set 2 : 50.0x20
Set 3 : 50.0x20
Set 4 : 50.0x20
Set 1 : 50.0x20
Cable Rope Triceps Pushdown
200
Set 1 : 150.0x10
Set 2 : 150.0x10
Set 3 : 150.0x6
Hammer Strength dips
333.33
Set 1 : 250.0x10
Set 2 : 250.0x10
Set 3 : 250.0x10
Dumbbell Concentration Curls
114.99
Set 1 : 65.0x8
Set 2 : 70.0x16
Set 3 : 75.0x16
Set 4 : 75.0x122/11
Weight: 217
Workout Logs
Exercise Name
1RM
Lifting Logs
Dumbbell Alternate Bicep Curl
57
Set 1 : 45.0x8
Set 2 : 45.0x8
Set 3 : 45.0x8
Dumbbell Preacher Curl
83.33
Set 1 : 40.0x20
Set 2 : 50.0x20
Set 3 : 50.0x20
Set 4 : 50.0x20
Set 1 : 50.0x20
Cable Rope Triceps Pushdown
200
Set 1 : 150.0x10
Set 2 : 150.0x10
Set 3 : 150.0x6
Hammer Strength dips
333.33
Set 1 : 250.0x10
Set 2 : 250.0x10
Set 3 : 250.0x10
Dumbbell Concentration Curls
114.99
Set 1 : 65.0x8
Set 2 : 70.0x16
Set 3 : 75.0x16
Set 4 : 75.0x12
2/13
Weight : 216 lbs down 3.2lbs
Chest : 49.25 inches up .25
Waist : 38 inches down .5 inches
Arms : 17.5 inches up .5 inches
Shoulders : 54.5 inches up .5
Foreams : 13.75 inches
Neck : 18 inches
Hips : 40.5 inches down 1 inch
Thighs : 26 inches up .5 inches
Calves : 16.5 inch down .25 inches
Weight : 216 lbs down 3.2lbs
Chest : 49.25 inches up .25
Waist : 38 inches down .5 inches
Arms : 17.5 inches up .5 inches
Shoulders : 54.5 inches up .5
Foreams : 13.75 inches
Neck : 18 inches
Hips : 40.5 inches down 1 inch
Thighs : 26 inches up .5 inches
Calves : 16.5 inch down .25 inches
Workout Logs
Exercise Name
1RM
Lifting Logs
hammer strength incline
419.33
Set 1 : 180.0x12
Set 2 : 270.0x10
Set 3 : 320.0x8
Set 4 : 340.0x7
Set 5 : 180.0x12
Dumbbell Fly
95
Set 1 : 75.0x8
Set 2 : 75.0x8
Set 3 : 75.0x8
Exercise Name
1RM
Lifting Logs
hammer strength incline
419.33
Set 1 : 180.0x12
Set 2 : 270.0x10
Set 3 : 320.0x8
Set 4 : 340.0x7
Set 5 : 180.0x12
Dumbbell Fly
95
Set 1 : 75.0x8
Set 2 : 75.0x8
Set 3 : 75.0x8
2/15
Weight: 217.8
Calories 1894
Carbs 54
Fat 54
Protein 227
Weight lifted: 41010 lbs
Workout Logs
Exercise Name
1RM
Lifting Logs
Wide Grip Lat Pulldown
324
Set 1 : 150.0x14
Set 2 : 180.0x10
Set 3 : 210.0x10
Set 4 : 240.0x8
Set 5 : 270.0x6
Smith Machine Bent Over Row
294
Set 1 : 135.0x10
Set 2 : 205.0x10
Set 3 : 225.0x8
Set 4 : 245.0x6
Barbell Shrugs Behind The Back
510.99
Set 1 : 315.0x10
Set 2 : 315.0x15
Set 3 : 315.0x15
Set 4 : 365.0x12
Hammer row
405.33
Set 1 : 270.0x10
Set 2 : 320.0x8
Set 3 : 320.0x8
Weight: 217.8
Calories 1894
Carbs 54
Fat 54
Protein 227
Weight lifted: 41010 lbs
Workout Logs
Exercise Name
1RM
Lifting Logs
Wide Grip Lat Pulldown
324
Set 1 : 150.0x14
Set 2 : 180.0x10
Set 3 : 210.0x10
Set 4 : 240.0x8
Set 5 : 270.0x6
Smith Machine Bent Over Row
294
Set 1 : 135.0x10
Set 2 : 205.0x10
Set 3 : 225.0x8
Set 4 : 245.0x6
Barbell Shrugs Behind The Back
510.99
Set 1 : 315.0x10
Set 2 : 315.0x15
Set 3 : 315.0x15
Set 4 : 365.0x12
Hammer row
405.33
Set 1 : 270.0x10
Set 2 : 320.0x8
Set 3 : 320.0x8
2/16
Weight 216.6
Calories 1871
Carbs 61
Fat 79
Protein 190
Weight lifted 40425 lbs
Workout Logs
Exercise Name
1RM
Lifting Logs
Barbell Squat
399
Set 1 : 225.0x10
Set 2 : 315.0x8
Set 3 : 315.0x8
Set 4 : 315.0x8
Hammer leg extension
430.66
Set 1 : 270.0x10
Set 2 : 340.0x8
Set 3 : 340.0x5
Set 4 : 340.0x5
Thigh Abductor
247.5
Set 1 : 165.0x15
Set 2 : 165.0x15
Set 3 : 165.0x15
Thigh Adductor
225
Set 1 : 150.0x15
Set 2 : 150.0x14
Set 3 : 150.0x10
Kneeling Leg Curl
214.66
Set 1 : 90.0x20
Set 2 : 140.0x16
Set 3 : 140.0x16
Set 4 : 140.0x16
Weight 216.6
Calories 1871
Carbs 61
Fat 79
Protein 190
Weight lifted 40425 lbs
Workout Logs
Exercise Name
1RM
Lifting Logs
Barbell Squat
399
Set 1 : 225.0x10
Set 2 : 315.0x8
Set 3 : 315.0x8
Set 4 : 315.0x8
Hammer leg extension
430.66
Set 1 : 270.0x10
Set 2 : 340.0x8
Set 3 : 340.0x5
Set 4 : 340.0x5
Thigh Abductor
247.5
Set 1 : 165.0x15
Set 2 : 165.0x15
Set 3 : 165.0x15
Thigh Adductor
225
Set 1 : 150.0x15
Set 2 : 150.0x14
Set 3 : 150.0x10
Kneeling Leg Curl
214.66
Set 1 : 90.0x20
Set 2 : 140.0x16
Set 3 : 140.0x16
Set 4 : 140.0x16
2/17
Weight 216.6
Calories 2321
Carbs 84
Fat 81
Protein 239
Weight Lifted 39550 lbs
Workout Logs
Exercise Name
1RM
Lifting Logs
Ab Coaster
162.5
Set 1 : 65.0x45
Set 2 : 65.0x45
Set 3 : 65.0x45
Set 4 : 65.0x40
Set 5 : 65.0x40
Crunches with Legs on a Bench
100
Set 1 : 100 Lap/Rep
Set 2 : 100 Lap/Rep
Set 3 : 100 Lap/Rep
ab rotation
221.66
Set 1 : 95.0x40
Set 2 : 95.0x40
Set 3 : 95.0x40
Oblique Crunches
60
Set 1 : 60 Lap/Rep
Set 2 : 60 Lap/Rep
Set 3 : 60 Lap/Rep
Cable Kneeling Pulldown
270
Set 1 : 135.0x30
Set 2 : 135.0x30
Set 3 : 135.0x20
Set 4 : 135.0x25
Weight 216.6
Calories 2321
Carbs 84
Fat 81
Protein 239
Weight Lifted 39550 lbs
Workout Logs
Exercise Name
1RM
Lifting Logs
Ab Coaster
162.5
Set 1 : 65.0x45
Set 2 : 65.0x45
Set 3 : 65.0x45
Set 4 : 65.0x40
Set 5 : 65.0x40
Crunches with Legs on a Bench
100
Set 1 : 100 Lap/Rep
Set 2 : 100 Lap/Rep
Set 3 : 100 Lap/Rep
ab rotation
221.66
Set 1 : 95.0x40
Set 2 : 95.0x40
Set 3 : 95.0x40
Oblique Crunches
60
Set 1 : 60 Lap/Rep
Set 2 : 60 Lap/Rep
Set 3 : 60 Lap/Rep
Cable Kneeling Pulldown
270
Set 1 : 135.0x30
Set 2 : 135.0x30
Set 3 : 135.0x20
Set 4 : 135.0x25
