Atlas Hugged: On the Fat Side > Well Rounded

Training Training Logs
201

Weighed in at 240 post-load and 245 post workout… that’s 10 lbs more than yesterday morning. muhahahah

Push 1
lunges
BB x 2 x 8

squat
180 x 3 x 5

ext
55 x 2 x 15
didn’t quite lock out the last rep on the right leg

flat db press
55 x 3 x 10
60 x 1 x 10

Inc BB
140 x 2 x 8
135 x 1 x 7
might have miscounted and missed a rep on 2nd set

side lat raise
10 x 2 x 10
12.5 x 2 x 10
full ROM on sets 2,3

reverse pec deck
80 x 1 x 10
60 x 2 x 10
new deck, larger ROM, tougher lifts

rope pushdown
60 x 3 x 15
SS
ass dips
60 x 3 x 3

standing ind. calves
10 x 3 x 10

202

Pull 1
lying leg curls
60 x 2 x 12
70 x 2 x 12
maybe move up

3/4 DB SLDL
90 x 3 x 10
could have moved up, but guys were lifting in front of the 95s, and didn’t want to wait.

Bentover DB Rows
40 x 4 x 10

Lat pulldown
110 x 3 x 12
extra rep on last set

chest supportef db rows
30 x 3 x 10

BB shrugs
135 x 1 x 15
140 x 2 x 15

seated hammer curls
15 x 4 x 10

flat knee raise
35, 34, 35

walk
3.6 at 5 percent, 42’

203

Push 2

leg press
250 x 5 x 20

3/4 Inc DB
55 x 3 x 10
60 x 1 x 10
got it, but staying

Decline BB
90 x 3 x 12
couldn’t quite get the last rep

Pec Deck
30 x 3 x 15

DB press
45 x 1 x 10
50 x 1 x 8
maybe could have gotten 1 more rep, but my left tricep was fried

DB supine roll
65 x 3 x 12
off balance on first set and dropped it halfway through

bentover lat raise
10 x 2 x 10
12.5 x 1 x 10
12.5 x 2 x 15

side lat machine
5 x 2 x 25
7.5 x 1 x 25
tough! staying

U-grip pushdown
100 x 3 x 12
not sure what grip… it’s like a wider v-grip, works the inside tri’s more

seated calves
380 x 3 x 12

204

Pull 2

Seated leg curls
60 x 3 x 12
70 x 1 x 12
stay

DL
235 x 1 x 5
still brought my butt up to early, but good on the warm up sets

DB SLDL
90 x 1 x 10
95 x 1 x 10
can go up

BB Row
95 x 1 x 10
100 x 3 x 10
stay

Chindown
110 x 1 x 12
120 x 2 x 12
stay

db shrug
70 x 1 x 10
75 x 2 x 10
good

db curl
15 x 4 x 10
i think the last 2 sets were more than 15

reverse EZ curl
5 x 4 x 15

flat knee raise
3 x 35
this is a PR

205

did my HIIT yesterday… must be getting faster, cause I had to go back.

load day… weighed in the same as last week, so I guess I put the breaks on too hard. I’m not TOO concerned, because I had a lot of salt intake mid-week and I overate by about 300 calories 2 days ago (forgot to log one of the meals I had already eaten), so I think much of it may be water. However, my waist is about the same too:

thighs (L/R)
25.5, 25.625

arms
14.5, 14

chest
45

waist
42

calves
16.875, 16.125

limited my load to 5 hours. Also going to implement HIIT 2x week again. I’m going to cut carbs by 10 on working days.

206

Push 1

lunges
BB x 2 x 10

squat
185 x 3 x 5

ext
55 x 2 x 15
knocked it down to 50 on the last 3 of the last set

flat db chest
55 x 2 x 15
60 x 2 x 15
stay

inc BB
135 x 1 x 8
140 x 2 x 8
move up, but didn’t quite hit depth on a few

side lat
10 x 1 x 10
12.5 x 3 x 10
full ROM on last 2 sets

reverse pec deck
60 x 2 x 10
70 x 1 x 10
stay w/ 60

rope pushdown
60 x 3 x 15
SS w/
Ass. dips
60 x 2 x 3
50 x 1 x 2
staying… didn’t do the negs slow enough

bent knee raise
1 x 5

standing ind. calves
10 x 3 x 12
stay

207

Pull 2
lying curls
60 x 2 x 12
70 x 1 x 12
80 x 1 x 12
felt good, so jumped up to 80… felt fine… so 70s across next time

3/4 DB SLDL
95 x 3 x 10
hinged the hips a bit too much, so staying

Bentover DB Row
40 x 3 x 10
35 x 1 x 10
staying

Lat pulldown
110 x 3 x 13

chest db rows
30 x 3 x 10

bb shrug
135 x 1 x 15
140 x 2 x 15
tough

seated hammer curls
15 x 4 x 10
switch exercises, i think

flat knee raises
3 x 35
done w/ these

weighed in at 237.5 today

208

Push 2
leg press
270 x 5 x 20

3/4 Inc DB
55 x 3 x 10
60 x 1 x 10
I should stay

Decline BB
90 x 3 x 12

Peck Deck
30 x 2 x 15
35 x 1 x 15

DB press
40 x 2 x 10
nust have endureance issues… 20 percent deload and it was still tough on reps 8-10

DB supine roll
70 x 3 x 8
short on the last set, going back to 65, 12s next time

bentover lat
10 x 1 x 15
12.5 x 3 x 15

lat machine
5 x 2 x 25
7.5 x 1 x 25

v-grip pushd
100 x 3 x 13
missed last rep

seated ind. calves
400 x 3 x 8

walk
3.8 at 3 percent, 42’

weighed in just over 235

209

Chest
45 1/8"

Waist
41 5/8"

Arms (L/R)
13.5", 14"

Thighs
25, 25.5

Calves
16.5, 15 7/8

Neck
15 3/4

Weight 234.8

210

Tweaked my back on my push day (not logged) and took an extra day off. Weight loss seems to have slowed a bit.

Pull 1
Bent lying curls
70 x 2 x 12
60 x 2 x 12

upright lying curls
40 x 3 x 10

DB Row
35 x 1 x 10
40 x 3 x 10
stay

lat pulldown
110 x 3 x 14
move up

Chest supported rows
30 x 2 x 10
35 x 1 x 10
move up, i guess

shrugs
bs, because of injury

DB hammer curls
15 x 4 x 10

BB curls, 3 sec neg
30 x 3 x 10
never really got a pump

ind. calf raise
10 x 3 x 10
missed some of last set

walk
3.9, 3 percent, 42’

211

HIIT yesterday

push 2

mobility work

leg press
250 x 1 x 20
270 x 4 x 20
little more limited ROM because of my back

3/4 INc. DB press
55 x 3 x 10
60 x 1 x 10
could go or stay

DEcline BB
90 x 3 x 12
up a bit

pec deck
30 x 1 x 15
35 x 2 x 15

DB press
40 x 1 x 10
45 x 1 x 10
stay, activate glutes more

DB supine roll
65 x 3 x 12

bentover lat
12.5 x 4 x 15

lat machine
5 x 1 x 25
7.5 x 2 x 25

v-grip push
100 x 3 x 13

seated calf
400 x 3 x 10

weighed in at 232.6

212

Pull 2
Seated Curls
60 x 2 x 12
70 x 2 x 12
stay, unless feeling really god

DL
195 x 1 x 5
Light, because of the back… stil bringing up the hips too quick.

3/4 DB SLDL
75 x 1 x 10
90 x 1 x 10
Probably went too heavy (back)

BB Row
95 x 1 x 10
100 x 3 x 10
felt easy, except for the back

Chindown
120 x 3 x 12

DB shurg
75 x 1 x 10
70 x 2 x 10
even the 70s were probably too heavy, if I really want to get my shrugs up there

DB curl
15 x 4 x 10

Reverse EZ
5 w/ clips x 4 x 15

Bent knee raises
1 x 10, 1 x 5

actually weighed in more than yesterday, even though all my macros and calories were on target.

213

Yesterday
walk 14 min, 3.9 mph, 3 percent
6 bike sprints, 30 min. total HIIT
walk 30 min, 3.9 mph, 3 percent
post HIIT walk had me up in the cardio zone for a good bit of it, but that’s fine.

Load day, completely deflated
weight 232
Chest 44.5
Waist 41.625
Arms (L/R)
13.875, 14.875
Legs
26.75, 26
calves
16.5, 16.125
neck
15.5

214

lunges
25 x 2 x 8

squats
couple machines and some light stuff… both knee and back are buggin me

leg ext
50 x 1 x 15
55 x 1 x 15
stay

hypers
3 x 10

flat db press
55 x 2 x 10
60 x 2 x 10
up

inc bb
140 x 3 x 8
up

side lat
12.5 x 3 x 10
15 x 1 x 10
stay

reverse pec deck
60 x 3 x 10

rope push
60 x 3 x 15
ass. dips
60 x 1 x 3
50 x 2 x 3
up

ind. standing calves
10 x 3 x 10

215

Pull 1
lying leg curls
70 x 4 x 12
up

Reverse Hypers
ramped up to 10 over 3 x 10

DB row
35 x 10
40 x 2 x 10
up, but warm up

lat pulldown
110 x 2 x 12
120 x 1 x 12

chest supported rows
30 x 10, 35 x 2 x 10
up

DB shrugs
95, 115, 135 x 10
don’t need to go past 135… not as high

DB hammer curls
15 x 4 x 10
pumped todY

bb curls, 3 sec negs
30 x 2 x 10
40 x 1 x 10

bent knee raise
2 x 10

walk
3.6, 6 percent, 44’

216

Push 2

Squat Press
290 x 5 x 20
somebody was on the leg press.

3/4 INc DB
55 x 2 x 10
60 x 2 x 10

Decline BB
90 x 2 x 12
95 x 2 x 12
stay

Pec Deck
30, 35, 30 x 15
just stay at 30

DB press
40, 45 x 10
stay

DB supine roll
70 x 3 x 8
dropped it, stay

bentover lats
12.5 x 3 x 15
15 x 1 x 15

lat machine
7.5 x 3 x 25
stay

v grip push
100 x 2 x 12
110 x 1 x 12
stay

bent knee raises
10, 12

seated straight calves
400 x 3 x 12

weighed in at 232.5

217

Pull 2
seated curls
60 x 2 x 12
70 x 2 x 12
stay

DL
I dunno 195 x 5?
Taking it easy to get down form and go easy on the back… good progress on form

3/4 DB SLDL
80,85 x 10

BB Row
100 x 4 x 10

Chindown
120 x 2 x 12
120 x 1 x 14

DB Shurg
70 x 3 x 10

DB curl
15 x 4 x 10

Reverse EZ
5 w/ clips x 3 x 15

walk
3.9, 3, 44’

218

LOAD Day

did some HIIT yesterday and hit up the store.

Forgot to take measurements

Weighed in at 232, same as last week, so readujusting from:

ON:
2400 cal
Meal 1 - 45mins pre workout: 40p,40c, 10f
Meal 2 - (DIRECTLY POST WORKOUT) : 40p, 70c.
Meal 3 : 40p, 20c, 15f
Meal 4: 40p, 20f
Meal 5 : 30p, 15f
Meal 6 : 40p, 15f

OFF:
Off days -2150 cal
Meal 1 : 40p, 15f
Meal 2 : 40p, 35c, 15f
Meal 3 : 40p, 15f
Meal 4 : 40p, 25c, 10f
HIIT ON BIKE 2x/week : I want 6 sprints of 30secs with active rest between your sprints… should total about 30mins. I’m starting you with only this for cardio
Meal 5 : 40p, 15f
Meal 6 : 40p, 15c, 12f

to

Training days

Meal 1 - 45mins pre workout: 40p,30c, 10f
Intraworkout : 15g BCAA mixed in 2L water

Meal 2 - (DIRECTLY POST WORKOUT) : 40p, 60c. Here I want 2scoops whey mixed in some kind of kids cereals (i use frosted flakes, idk what you have access to in Egypt). Make it so you get 76g of carbs there.

Meal 3 : 40p, 10c, 10f

Meal 4: 40p, 15f

Meal 5 : 30p, 15f

Meal 6 : 40p, 15f

Off days

Meal 1 : 40p, 15f

Meal 2 : 40p, 35c, 10f

Meal 3 : 40p, 15f

Meal 4 : 40p, 25c, 10f

HIIT ON BIKE 2x/week : I want 6 sprints of 30secs with active rest between your sprints… should total about 30mins. I’m starting you with only this for cardio

Meal 5 : 40p, 15f

Meal 6 : 40p, 15c, 12f

219

Push 1

lunges
25 x 2 x 8
knee was bothering me, so I stopped early. I also tried squatting and leg extension, but stopped after a rep or two. I don’t reall yknow why my knee is bothering me. I hurt it a little bit on the last push 1, trying to find some sort of squat machine because of my back, but it waSN’T bothering me on push 2, when I did 5 x 20 squat press. I did literally bang it into a few things, so hopefully that’s it and I didn’t reinjure it somehow… that would suck donkey pubes.

Flat DB press
55 x 1 x 10
60 x 3 x 10
stay

INc BB
140 x 3 x 8
missed last rep

side lat
12.5 x 3 x 10
15 x 1 x 10
up, full ROM on sets 2,3

reverse pec deck
60 x 3 x 10
good form… feels easy, but whenever I move up, form breaks down

rope pushdown
60 x 3 x 15
SS
ass. dips
50 x 3 x 3
could stay, but moving up on dips

back hypers
3 x 10

Ind. Calves
10 x 3 x 8

bent knee raise
10, 14

220

Pull 2
lying curls
70 x 3 x 12
80 x 1 x 12

Reverse Hyper
0,10,20 x 10

knee ext
0 x 2 x15

DB Row
40 x 3 x 10

lat pulldown
level 11 x 1 x 12
12 x 2 x 12
too heavy

chest db rows
35 x 3 x 10
easy, but stay

BB shrug
95, 115, 135 x 15
just do 115 and really hammer form

seated hammer curls
15 x 3 x 10
20 x 1 x 10
fine

BB curls
30 x 1 x 10
40 x 2 x 10
3 sec neg

seated calves
400 x 3 x 12
feet angled w/ outside higher