Congrats on keeping up with it, the question is then, how are you doing against:
Or how much have these changed?
I’ve def lost a lot of BF. At the beginning I was around 300lbs ish, at the height was 310, I sit around 255 right now. My strength has been maintaining for a bit now, and since I beginning I’ve crushed all my PRs. I’ve def progressed a ton.
Right now my eating habits I’d say are 50% to be completely honest. It’s my sticking point right now. I need to be more disciplined but I’m working on it.
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That’s fantastic losing 55lbs and keeping it off and still managing to beat PRs!
Sounds like you’re still looking to go further, be encouraged, you know the drill and you’ve done it before and maintained it, more of the same!
Tuesday
hitting some legs today. Warming up on the bike, few sets of lighter leg ext, then onto squats
Squats
135 x 10
135 x 10
225 x 8
275 x 8
275 x 10 good sets here so far. Working on my form and going high reps.
295 x 5 idk.
One more set
295 x
Leg press
4 pps x
My shit died during my workout. Good leg day though
Wednesday
Big back and bicep day before thanksgiving tomorrow
Few warm up sets of lat pull downs before hitting pull ups
105 x 12
120 x 12
135 x 10
Pull ups shooting for a first set of 10 let’s get it
Narrow grip x 8 cpl short
Narrow grip x almost 9
Wide grip x 5
Bent over rows
135 x 8
225 x 10
275 x 6 1/2
275 x 6 1/2 quality over quantity today
Chest support rows
55s x 12
65s x 12
65s x 12
Close grip t rows and hammer curl supers
150 x 12 with good squeeze at the top
150 x 14
165 x 13
Hammers
35s x 10
Preacher curls
70 x 12
70 x 10
85 x 9
70 x 8 or 10
Rear delt flys
100 x 12
100 x 10
100 x 10
Hammer strength rear delt
2 pps x 12
2 pps x 10
Monday
Glad to be back. Got some cardio in yesterday with some running. Hitting some chest today
Incline dbs
35s x 12
50s x 12
85s x 10
95s x 9 or 10
95s x 7
Good reps on incline
Flat dbs
85s x 10
110s x 10 good reps.form is solid
110s x 6
Drop to 95s for last set
95s x 11
Peck deck flys
115 x 15
130 x 12
130 x 10 or 11
Low cable flys real slow and squeezing
22.5 x 13
27.5 x 9
24 x 12
Dips and ABs
Dips x 9 these kill my shoulder. Moving on…
2 shoulder exercises then some cardio on the bike. Feels great to be back after the long weekend
Tuesday
Hitting some dead lifts today. Maybe throw some back in today, we’ll see how these go.
I
Warming up on the bike and then a cpl sets of light leg curls to warm up the hammys
Dead’s
135 x 12
135 x 8
225 x 1
315 x 2
365 x 405 x 8 good reps for sure
405 x 6
455 x 1
Rdls
135 x 6
225 x 6
275 x 6
275 x 5 1/2
Leg curls
130 x 12
130 x 12
130 x 10
Cardio on the bike and some ab work. Good deadlift today after not hitting them last week.
Yesterday got a full day of cardio in. Got 35 mins in since I didn’t have too much time. Was good though because I want to throw that cardio day in on Wednesday to split up the week so my Thursday and Friday workouts don’t suffer. Past few weeks they haven’t been the best because of fatigue. Another thing I’ve started doing was drinking my shake before my workout instead of after. I usually don’t eat anything before, but have noticed that at least a shake gives me some energy.
Feel good today, hitting back and bis
Lat pull downs to warm up the back
105 x 12
120 x 12
135 x 12
Pull ups
Wide x 9 1/2
Wide x 5 3/4
Narrow x 6
Hammer curls & bent over rows
Hammers
30s x 10
35s x 10
45s x 7 can’t find the 40 db that I want
35s x
Bent over rows
135 x 8
225 x 10 very good form, no swinging, just controlling the weight at the top and bottom.
275 x 6
225 x 14 1/2
245 x 11
Rope curls & lat pull downs, with ab sets inbetween
Ropes
70 x 15
80 x 14
80 x 10
70 x 10
Lats
150 x 14 pushin this high sets let’s go
150 x 10
150 x 10 my Lats are giving out on that 9th and 10th one.
Rear delt flys
85 x 15
Finishing with some cardio on the bike. Really good workout today. Good intensity, lot of reps on the back. Some decent stuff for biceps but was back focused today.
Friday
Gunna get some chest and shoulders in today. Starting with db shoulder press
Db shoulder press
30s x 12
45s x 12
55s x 12
65s x 13
65s x 14z rep 13 and 14 were hard as fuck. Good sets here
Flat dbs press
50s x 12
85s x 12 or 14
85s x 8 each rep about 4 seconds. Phew
Db front raises
25s x 18
30s x 15
30s x 12
35s x 12
Db shrugs
85s x 14
95s x12
95s x 14
Peck deck flys with hard squeeze and pause at the top
115 x 11
115 x 11
130 x 9
Getting some cardio in on the elliptical and some ab sets before calling it a day.
Monday
Hittin chest today. Not gunna lie I messed up this weekend and partied which resulted to a lot of alcohol. It made me remember why I quit for the most part. Still at like 85% of recovery. It’s amazing because just one day of drinking feels like my progress from the whole last week just went downhill, and not just the gym but everything. All good though, live and learn
Incline dbs
35s x 12
55s x 12
85s x 13
95s x 9 really good reps here. One more set
95s x 8 1/2
Flat db press
85s x 10
Honestly, feeling strong today. So far this late workout is ok. Just gunna have to get use to it.
110s x 9
110s x 6 dam
Drop to 95s for last set
95s x 8
Low cable flys
22.5 x 14
27.5 x 11
24 x 11
Peck deck flys
115 x 14
130 x 12
145 x 10
130 x a few
Finishing with some cardio on the elliptical. Good workout to get back to it after the weekend.
Tuesday
Let’s get a good hammy day in starting with some good deadlifts. Warm up on bike and leg curls.
Dead’s
135 x 10
135 x 8
225 x 5
315 x 1
365 x 1
405 x 1
Top rep sets
455 x 3 yea… gunna drop it a little bit for reps
405 x 7 much better
405 x 5
Gunna start some back after those
Lat pull downs
120 x 10
150 x 16
165 x 10
Pull ups
Narrow x 5
Narrow x 5
Wide x 5
Abs. Shorter workout today. Out of time to be honest.
Thursday
Gettin after some shoulders today
Db shoulder press
35s x 12
35s x 12
55s x 12
55s x 12
Front raises
25s x 12
35s x failure
35s x failure
35s x failure
Db shrugs
95s x 12
95s x 12
95s x 15
Side lat raises
30s x 12
30s x 11
30s x 12
Abs
Friday
Getting a quick and efficient back and bis workout in
Chest support db rows
35s x 18
45s x 12
65s x 12
65s x 10
Hammer curls
35s x 12
45s x 8
35s x11
Preacher curls with a good stretch at bottom and squeeze at top
70 x 10 fuckin hurts
70 x 8
70 x 7
Pull ups
5, 5,
Some other stuff too my phone died in gym
Monday
Chest day, cpl shoulders and tricep exercises. Hittin it all today let’s goo
Incline dbs
35s x 15
50s x 12
65s x 10
Topper sets
95s x 10
95s x 9
Looking at the flat bench. Might give it a go today after these
95s x 7
Flat db press
85s x 9
110s x 10 good reps here
110s x 7
Peck deck flys with a really good pause squeeze at top
115 x 12
130 x 8 drop 115 x 4 12 total
115 x 10
Low cable flys
22.5 x 12
27.5 x 10
Drop to 24 x 12
One more set
22.5 x 12
Getting some cardio in and gunna bang out 100 push ups before having to leave
Tuesday
Hittin some deadlifts, and will see what comes after.
Warming up on the bike then to it
Deadz
135 x 10
135 x 10
225 x 5
315 x 1
365 x 1 belted
405 x 1 belted
455 belt & straps x 3
455 same x 3 just keep dying on that 3rd
Drop to 405 x 5 1/2 ugh. Decent reps. Just dying out.
Leg curls
85 x 23
115 x 15
115 x 15
Cardio
Friday
Finishing the regular week with some back and bis today. Warming up on the bike then to it starting with pull ups
Pull ups
Narrow x 9 9/10
Narrow x 7
Wide x 7
Wide x 2 lot of reps here. The almost 10 is def a record
Chest support db rows
45s x 17
65s x 12
85s x 5
Lat pull downs narrow grip
135 x 18 or 19
150 x 12
165 x 9 drop to 135 x 4
Close grip t rows
135 x 14
Preacher curl machine
70 x 15
85 x 8, failure, drop to 7 for 5 more
85 x 8 1/2, 55 x 4 or 5
Hammer curls & abs
35s x 8
35s x 8
Reg curls
35s x 8
35s x 9
30s for a failure set x 9
Finishing with cardio on the bike. Really good workout today. The bicep pump is real.
Monday
Long weekend to get here let’s go. Hitting some chest good today. Fuckin Smashin it
Warming up a little different with peck deck flys. Will Come back to it after for heavy sets
Peck deck
100 x 12
100 x 10
100 x 12
Gunna try some flat bench today fuck it. Wel see how the shoulder handles it
Flat bench
Bar x 10
135 x 17
185 x 10
Real test
225 x 10 ok ok. Can tell my back isn’t use to the semi arch
225 x 7
225 x 9
Starting abs inbetween all the next sets
Incline dbs
85s x 7
85s x 8
95s x 5
Heavy(er) peck decks
115 x 20
130 x 13
130 x 13
Low cable flys
22.5 x 15
27.5 x 9
27.5 x 9 or 10
Hammer strength iso chest
1 pps x 16
2 pps x 14
2 pps x 12
Wow awesome awesome workout today.
Wednesday
Wasn’t able to get In yesterday so smashing the back today
Couple light sets of lat pull downs to get warm
105 x 15-20
120 x 15
120 x 15
135 x 10
Pull ups
Narrow x 6
Wide x 5
Peck deck rear delt flys
100 x 15
100 x 12
100 x 12
100 x 9 or 1
Preacher curls
70 x 15
70 x 12
70 x 6 or 8
70 x 10
Hammer curls
35s x 8
35s x 10
35s x 8 into concentrations x 6
Concentration
35s x 8 into 30s x 6
Leaving these open palm while arm is resting
35s x 9
Finishing with cardio on the elliptical. Tomorrow gunna hit deadlifts and hammy work. Good day today
Tuesday
Jesus been feigning for days to get in here!! Let’s get to it
Starting with deadlifts todays
Dead’s
135 x 13
135 x 12
225 x 6
315 x 1
365 x 1
405 x 8 this went really good tbh. Feeling strong after my hiatus since not being in last week. One more set before maybe going up.
405 x 6
Finishing with a heavy set for just 2 or 3 or gunna try to at least.
455 x 3 good reps.
Rdls
135 x 6
225 x 6
Leg curls
100 x 20
115 x 13 or 15
100 x to complete failure was like 19 or something idk it hurt tho.
One more set
100 x 18 legs hurt
Finishing with some cardio and ABs
Thursday
Chest dayyyyyy
Starting with some flat bench. Going for lots of reps today on everything
Bar x 20
135 x 20
135 x 20
185 x 15
225 x 10
245 x 5
My bench is rough now but it’s ok. I just got my insurance back on so next week I’m gunna visit the doctors about my shoulder and knee and whatever else is hurting at the time but mostly those two. Esp the shoulder
225 x 8
Moving on to DBs…
Incline dbs
65s x 12
85s x 8
Have to say, hitting flat bench before makes this much harder
85s x 6
Peck deck flys
100 x 15
115 x 15
130 x 13
130 x 10
Low cable flys
22.5 x 13
22.5 x 10
22.5 x 12
Hammer strength chest iso
2 pps x 10
2 pps x 9 1/2
2 pps x 10
Hammer strength shoulder press
1 pps x just kidding.
Hit some abs at the end. Crazy good pump today. Feeling amazing. Got this all done in a quick time frame to about 75 mins. Intensity and strength was all there for the most part but was going for high rep sets today which panned out well.