Weighed myself this morning, now down to 314lbs, 36lbs lost so far 14 more to go!
Assisted chins(thinner band now): 14, 14, 14, 13
Feet tucked inverted rows: 23, 22, 18
Hammer curls:20kg x 3 x 20
Face pulls 3 x 25
Band stomps 9 x 30
High incline dumbell bench press: 20.5kg 3 x 30
Front raise and press superset 3 x lots
9 x 30 band stomps
Hamstring curls 4 sets
tri exts 3 x lots
Assisted chins: 15, 14, 10
Feet tucked inverted rows: 26, 20, 20
Band stomps 6 x 30
Cable hammer curls: 25kg x 3 x 20
Face pulls 25kg 3 x 25
Cardio tri set of: 100 band stomps, 50 10kg cable hammer curls and 75 10kg cable rows.
Floor press: 127.5kg x 6, 4, 2
Front raise and ohp superset 3 xlots
6 x 25 band stomps
Tri ext 25kg x 3 x 30
Work out A:
Quad push downs 45kg x 4 x 25
Cable hamstring curls 10kg 4 x 20
Abductions and adductions 2 x lots
Work out B:
Assisted chins: 18, 16, 14
Legs tucked inverted rows: 29, 24, 20
Cable hammer curls: 30kg x 3 x 20
Face pulls 30kg x 3 x 25
Conditioning:
120 band stomps
70 resistance band pull downs
60 10kg cable rows
60 10kg face pulls
55 10kg hammer curls
Work out A:
20kg quad push downs x 320 reps
20kg cable rows x 120
Work out B:
Floor press: 122kg x 10, 7, 3
Resistance band ohp 3 x 30
Single arm cable tri ext 10kg 3 x 30
Conditioning:
300 band stomps
Resistance band ohp x 50
Cable chest press x 80
Tri ext 10kg x 60
Work out A:
Quad push downs: 50kg x 4 x 25
Abductions and adductions 2 x 20
Hamstring curls: 15kg 2 x 20
Work out B:
Assisted chins: 20, 16, 14
Knees tucked inverted rows: 30, 24, 20
Cable hammer curls: 35kg x 3 x 15
Face pulls 35kg x 3 x 20
Conditioning:
Lat pull downs x 50
Rows x 50
Curs x 30
Face pulls x 50
Body weight down to 312lbs
Work out A:
Band stomps 6 x 50
Face pulls 6 x 20
Upright rows 6 x 20
Work out B:
Incline barbell bench press: 77kg x 3 x 20
Front raise and press resistant band superset 2 x 20
Tri ext 4 x lots of
Conditioning:
Band stomps x 150
Resistance band ohp x 50
Resistance band chest press x 60
Resistance band tri ext x 50
Work out A:
Band stomps x 400
Face pulls x 160
Work out B:
Assisted chins 7, 8, 7
Feet tucked inverted rows 33, 30, 25
Hammer curls lots of
Conditoning:
Band stomps x 200
Lat pull downs x 100
Rows x 100
Face pulls x 100
Curls x 30
Work out A:
Quad push downs 3 x 30
heavily assisted chin ups 25, 20, 15
Resistance band rows 3 x 50
Face pulls 3 x 30
10kg plate curls 2 x 30
Work out B:
Floor press 112kg x 22, 17, 12
DB OHP 20.5kg x 30, 25, 20
Tri exts 3 x 20
Plate hammer curls 20.5kg x 25, 20, 15
Conditioning:
Band OHP x 40
Band pull downs x 40
Band row x 40
Band tri ext x 25
Band curl x 25
Quad push downs 50kg x 4 x 20
Leg abductions x 2 x lots of
good mornings 4.5kg x 2 x 20
Mini conditioning work out:
Quad push downs: 400 reps
Face pulls x 160.
Floor press: 117kg x 19, 13, 10
OHP: 57kg 35, 25, 20
Assisted chins: 10, 8, 6
Inverted rows: 15, 13, 12
Tricep push downs 35kg x 3 x 20
Cable hammer curls 35kg x 3 x 20
Face pulls 35kg x 2 x 20
NEW GOAL BODYWEIGHT FLOOR PRESS FOR 20 REPS.