Nice cut man 289 wow.
Going down
Feb 7th
AM weight 289.6
AM Workout
8x8 kettle bell swings 53lbs
5x5 / 5x5 - air squats - Kettle bell squats 53lbs … rough on the right knee today
4x8 leg extension 130lbs
4x8 leg curls 150lbs
3x10 min uphill walk
1x500 yards row machine
ab work
back extensions
2 Likes
you’re beating them knees just about every day. Give them a break now and then 
Nice workouts man
Feb 8th
AM Weight 291.00
PM Workout (Feb 7) – was a good one
6x5 dead-lift 275lbs
4x8 push press 105lbs (failed on 4th set)
5x5 shrugs 85lbs (6 sec pause at top)
5x5 hammer curls 60lbs
1x10 min uphill walk
1x500 yds row
AM Workout
1x10 min walk
4x8 dumbell press 65lbs
4x8 tri kicks (cable) 33lbs
4x8 dip machine 260lbs
1x12,10,8,6,4,2 bench – 145lbs, 165, 185, 195,205, 225
2x500 row
Feb 9th
AM Weight 289.0
AM Workout
5x10 and 5x5 kettle bell swings 44lbs/53lbs
4x10 hip thrusters - blueband
5x5 single leg press - 90lbs
5x8 leg extension 120lbs
3x10 min uphill walk
2x500 yds - row
1 Like
Feb 10th (40 min walk last night)
AM Weight 289.2
AM workout – packed gym Ugh
2x10 min uphill walking
2x10 2x4 1-arm dumbbell press 60/85lbs
4x8 cable tri-pull down 90lbs
2x10 2x4 incline press 135lbs 190lbs
4x8 weighted back extension
1x500 yard row
1 Like
Feb 12th
AM Weight - 290.0
Sat 2/10 - PM
Cardio - 4x12 min uphill walk
Bike Sprint 10x30 sec 10x30 sec rest 1x10 min ride
1x500 yard row
10 laps sprint swim
20 min in sauna
ab workout
Sun 2/11
6x5 dead lift - 290lbs
6x6 push press 105lbs
5x5 incline seated curls 40lbs
5x5 shrugs with 6sec pause - 85lbs
1x10 min uphill walk
1x500 yard row
2/12 Workout
2x10 min uphill walk
2x500 yard row
4x8 lat pull down 190/195
5x6 seated row 190lbs
4x8 curl into arnold press 30lbs
2x10 1 arm lat raise
ab - leg raises
Feb 13th
AM Weight 289.0
PM Bench on Feb 12
5x5 bench 215lbs
4x8 dip machine 260lbs
walk to and from gym
AM Workout — Gym has some class that spreads out all over the area I’d like to use on Tuesday … I have got to adjust Tuesday workouts going forward (or join the class I guess)
1x10 min uphill walk - then treadmills were occupied
2x500 yard row
5x6 1 leg leg press 100lbs
4x8 leg extension 120lbs (knees …ugh)
4x8 1 arm dumbbell row 75lbs
4x8 incline curls 40lbs
4x8 1 arm dumbbell should press - standing 40lbs
Feb 14th
AM Weight 290.00
AM Workout
1x10 min uphill walk
2x500 yard row
ab work
5x5 assisted pull ups
4x10 cable tri pull downs 135lbs
4x10 cable bicep hammers 110lbs
4x10 1 arm dumbbell press 70lbs
Feb 15th
AM Weight 289.0 – maybe we have hit some sort of plateau - still going to keep to my plan through the end of Feb.
PM from Feb 14th (pretty worn out)
6x5 deadift - 295lbs
4x6 pushpress - 105lbs
5x5 shrugs with pause - 90lbs
1x500 yard row
AM Workout
2x10 min uphill walk
2x500 yard row
5x5 slight incline dumbbell press - 80lbs
4x8 tri pull downs 90lbs
12/10/8/6/4/2x1 incline press 135/155/165/175/185/190
ab work
1 Like
Feb 16th
AM Weight 288.6
Gym again overrun with some class that took up all the space I wanted to use today so I had to wing it
1x10 min uphill walk
3x10 1 arm dumbbell rows 65lbs
rotator cuff work
ab work
5x6 seated incline dumbbell curls 45lbs
4x10 rear delt machine 130lbs
4x8 weighted back extensions’
6x10 hip thrusters with blue and black band
5x6 air squats
2 Likes
below 289
1 Like
Feb 18th
Am Weight 288.2
SAT/SUN Workouts
AM Sat
5x10 dumbbell press 60lbs super set with
5x10 med ball squat and throw
4x8 decline pause press 150lbs super set with
5x5 air squats
tri work
2x10 uphill walk
2x500 yard row
SAT PM
2x10 min uphill walk
2x500 yard row
4x8 inverted lat pull down 130lbs
4x8 preacher curls 95lbs
4x8 lat pull down 190lbs
4x10 incline curls
20mins in sauna
swim goggles broke …
AM Sun
6x5 deadlift 290lbs
5x5 single leg press 105lbs
4x8 Arnold press 45lbs
4x6 one arm lat raise
ab work
1x10 min walk
2x5 min walk
1x500 yard row
Feb 19th
AM weight 288.0
REST DAY
1 Like
Feb 20th
AM Weight 289.4
AM workout
2x10 min uphill walk
2x500M row
4x8 assisted pull ups
back extensions
4x8 curl into Arnold press 30lbs
4x6 1 arm lat raises 35lbs
4x8 lat pull downs 195lbs
4x8 rear delt machine 135lbs
ab work
Feb 21st
AM weight 289.2
AM Workout
2x10min uphill walk
2x500M row
4x8 incline curls 45lbs
4x8 1 arm shoulder press 45lbs
4x4 dumbbell row 80lbs
4x10 tri pull downs 150lbs
4x10 leg extensions 130lbs
Feb 25th
AM weight - 287.8
Been a couple days since posting … I havent missed a workout but I was laid off from my job on Wed Feb 21st … just have tried to stay off the internet and contemplate what’s next … I really would like to get out from behind a desk … Onward and upward
AM Workout
1x10 min uphill walk
5x5 same
2x500M row
weighted carries with trap bar 2x135 25yards 2x185 20 yards 2x205 15 yards (up and back with shrugs)
4x8 assisted pull ups
5x6 curls 40lbs with pause
5x6 1 arm lat raise 35lbs
5x8 rear delt machine 140lbs
5x6 seated shoulder press 55lbs
1 Like
Feb 28th
AM Weight 286.8 – almost 15 lbs in 2 months … not my goals but moving in right directions
6x6 kettlebell swings 53lbs
6x6 air squats
5x5 1 leg leg press 90lbs
5x5 curls - 45lbs dumbbell with pause
5x5 shoulder press 55lbs
4x8 leg curls 150lbs
2x500M row
2x10 1x5 uphill walk
been doing 45 min walks on beach with the wife since I have more time now… Job Hunting sucks ,… but seeing progress does not suck
1 Like
15 pounds is very good, my friend.
Losing at a faster rate, I think sacrifice the muscles.
Nice and steady is the way to go
Well done
March 2nd
AM Weight 286.4
1x5 2x10 min uphill walk
3x500M row
kettlebell circuit 8x 8x 45lbs swings 4x58lbs swings 5x air squats
lat pull down 4x8 175lbs
seated row 4x8 175lbs
cable delt raise 4x8 25lbs
ab work
1 Like