Weight: 255
Goal Weight: 205-220
Work Out:
5-10 reps
1-3 minutes rest between sets
Jump Rope and Stretching before and after
Chest and Triceps
chest = 6-9 sets
Triceps = 4-6 sets
Back and Biceps
Back = 9-12 sets
Biceps = 4-6 sets
Shoulders and Traps
Shoulders = 6-9 sets
Traps = 5 sets
Legs
Legs = 10-15 sets
Chest Back Triceps
Bench Press
205x2x15
205x10
Incline DB Press
80x2x10
50 WGPU
DB Skull crushers
25x25
DBOH Tricep Extensions
25x25
Easy work outs this week. Been busy. Diet has sucked too. Shitty start to my blog, I know lol. Legs today
Legs and Biceps
Squats
225x10
245x10
275x7
Step Ups
BWx5x10 each leg
Fat Bar Chin Ups
BWx3x10
Shoulders
Seated Barbell OHP
135x15
135x14
135x8
Back flies
35x2x15
Rear Delt Raises
20x10
Lateral Raise Circuit
20 lbs
Cleaning up my diet and getting more rest as of today.
Back and Biceps
Wide Grip Pull Ups
BWx3x10
Medium Grip Pull Ups (still outside shoulder width)
BWx2x10
Dumbbell Row
135x3x10
Inverted Row
BWx15
BWx11
Hammer Curls
40x2x20
Chest and Triceps
1 armed push ups
BWx16
Push Ups
BWx50
Bench Press
205x10
225x10
245x9
Incline DB Press
80x2x10
80x8
Medium Grip Pull Ups (because I wanted to)
BWx12
DB Skull Crushers
35x10
40x10
45x10
OH DB Tricep Extensions
25x16
Going to be away from a weight room for 9 days so expect some BW and band work outs to be coming.
Back from vacation. Only gained about 1.3 lbs
254.6 lbs
I did work out, but nothing worth mentioning.
Shoulders:
Rear Delt Raises
20x10
15x3x10
Barbell Seated Press
115x10
135x10
155x10
Lateral Raise Circuit
20 lbs
For those who are wondering what a Lateral Raise Circuit is, it’s when you take a dumbbell in one hand and do a rep scheme of 20-15-10-5 alternating each arm inbetween reached reps. For example, do 20 reps for my left side and then 20 reps on my right and then 15 of on my left…so on. Burns.
Chest and Triceps
Bench Press:
205x10
225x10
245x7
Incline DB Press:
80x3x10
DB Skull Crushers:
40x3x10
OH DB Tri Extensions:
25x10
100 crunches
I assume that I lost reps on this because I did shoulders yesterday and my delts were a bit fatigued and not because I lost strength…Maybe?
Back and Biceps
Wide Grip Pull Ups
BWx4x10
Dumbbell Row
135x3x10
Inverted Row
BWx3x10
Back Flies
40x2x12
Hammer Curls
40x4x10
OFFICIAL UPDATE
I will be weighing in every Sunday.
I haven’t been a good boy when it comes down to my jump rope and stretching. I feel as if I need some sort of incentive to do cardio, so I’m going to start taking baths in honey and then I’ll proceed to throw rocks at bears at the zoo while I’m in their cage. I’m sure that’ll help me drop a few extra pounds. If nothing else it’ll help me clear out my bowels. Constipation is a killer – fear is the cure.
Shoulders
Rear Delt Raises:
15x4x10
Dumbbell Seated Press:
75x10
Barbell Seated Press:
155x10
175x8
Lateral Raise Circuit
So I figured out why my hand has been hurting me so much when I do things like dumbbell presses. It’s because the handle is significantly shorter on one handle than the other, so it’s crushing my hand. It puts the whole kaibosh on alone time for lefty considering when I get done with Incline DB Press my left hand looks like the hand that ugly dude from Scary Movie 2 had.
Thanks Dumbbell.
Hoping my masturbation commentary gets me as much feed back as it does Spock, but I’m pretty sure this stuff only works if you have a vagina.
Weight: 254 – Been binge eating cookies and what not because I’ve been waking up early with not enough sleep. So tired. Anyways, I fixed it up. Starting Keto diet.
I did do legs btw.
Arms:
CGBP
185x2x10
185x9
Db skull crushers
40x3x10
Chin Ups
BWx2x10
BWx9
Hammer Curls
40x3x10
Shoulders:
100 red band pull aparts
Seated BB Press:
135x10
155x10
185x5
Lateral Raise Circuit:
25 lbs
My diet hasn’t really gotten better. Getting kind of pissed off at myself. I’m going to start the keto diet for the next 3-4 months and see how that does for me. This is not a time for me to be slacking off on my diet.
Back:
WGPU
BWx4x10
MGPU
BWx2x10
DB Rows
135x4x10
Inverted Rows
BWx4x10