Journey to 200lbs

Training Training Logs
41

Decided to workout this morning at some gym i’ve never been too, get a little change in scenery lol…despite the fact I only got maybe 4 hours of sleep thanks to work.

Anywho, did chest…warmed up with light pec deck sets

Incline BB press 225lbs x 12 (New personal best)/12/11/10 (last set kicked my butt, think i wasnt stretching nearly enough)
Hammer strength decline press 3pps x 15/15/15/15 (havent done these in years, felt good)
Chest dips 4x25/25/25/25 (body wt @ 190lbs)
Pec deck 130 x 20/20/19/17
FST 7 on machine chest press 200lbs x 20/20/20/18/17/15/15

35 min cardio (Hip flexor still killed this morning when I woke up, could hardly get out of bed…but walking definitely helped out ALOT and did more stretching for em)

42
  1. Bodyweight pullups on straightbar 5x15
  2. Vbar close grip pulldowns 175lbs x 11/11/11/11
  3. Hammerstrength reverse grip pulldowns 120lbs per side x 12/12/12/12
  4. deadstop db rows 105lbs x 10/10/10/10
  5. Straight arm pulldowns 62.5lbs x 15/15/15/15 superset with reverse grip bb rows 135lbs x 20/20/20/20

35 min cardio

critique vids please…

43

close grip pulldowns

44

Guess my videos didnt work when i uploaded them on my post…they are in my HUB though so check em out if ya want…

45

Shoulders/traps today

woke up at 430 went and did 35min cardio…getting so old haha

  1. DB shoulder press 80lbs x 15(PR)/13/13/12
  2. Behind the neck BB press 105lbs x 15/15/15/15 (Went really deep on these compared to normal, killed me)
  3. Reverse DB flyes 50lbs x 15/15/15/15
  4. FST 7 style Hammerstrength Lateral raise 155lbs x 15 (each set…except only got to 14reps on last set)
  5. Hammerstrength shrugs 4pps x 25/25/25/25/25/25 (did 3 sets facing one way, 3 sets the other)

Good quick workout, about 35 minutes…been trying to keep track of my break periods between sets.

46

35 min of cardio this AM (Started taking a fat burner instead of coffee, gonna see how that helps (if at all))…

Triceps n calves

  1. V-bar pressdown 80lbs x 20/20/20 87.5 x 15/15 (95lbs max stack)
  2. DB extension seated 100lbs x 12/12/12/12 (Nice deep stretch)
  3. Incline ez bar skull crushers FST 7 style. 100lbs x 15/15/15/14/14/13/13

Seated calve raise 4plates x 25/25/25 3plates x 30/30/30/30

47

Walked 2 miles on a pretty high incline this AM (34 min or something)…fat burner is working, noticed I sweat A LOT more than when i just drink regular coffee, followed by some abdominals…5 sets of rope crunches(30reps) and 3 sets of side planks (30sec each side)

about to go do quick bicep lift here in a few…

48

2 logs? wait wuuuuuuuuut? lol

49

Ya i fucked it up haha

hammerstrength preachercurls 2plates 25lbs x 15/15/15/14
Incline DB curls 30lbs x 15/15/15/15
Rope hammercurls FST 7 style 47.5lbs x 15 each set

50

Forgot to post yesterday whoops

Did cardio in the AM like normal, then legs in the evening…signed back up at my old gym, sick of lifting on base with all these fucktards i work with haha.

started out with leg extensions 205lbs x 15/15/15/15 (havent done these in a good while)
Leg press 7.5pps x 15/15/15/15/15
hack squat 3pps x 12/12/12/12
Smitch machine lunges 185 x 15/15/15/15
fst 7 lying leg curls (also been a while since ive done these…) 4pps x 15/15/14/13/12 3.5pps x 14/13 …last few sets kicked my ass, definitely feeling pretty sore this morning.

51

Did cardio today in the AM before breakfast, woke up too fucking early…

Chest this afternoon

Incline BB press 225lbs x 12/12/11/11 240x9 (failed on 10, shoulders and chest were already pretty worn out)
Smitch BB bench 235lbs x 12/12/12/11
Incline DB pullover 65lbs x 15/15/15
Chest dips @ bodyweight x 25/25/25/25
FST 7 Pec deck 250lbs x 15/15/15/15/13/13/12

52

AM cardio like always

Back this evening…

Pullups @ bodyweight (193lbs now :P) 20/17/17/15
Plate-loaded Pulldowns 2pps 35per side x 12/12/12/12
DB deadstop rows 100lbs x 12/12/12/12 (each arm)
Smith machine BB rows 225 x 12/12/12/12
FST 7 Machine rows (neutral grip) 205lbs x 12/12/12/12/12/12/12

Tried doing some lower back extensions but that wasn’t happening today

53

Walked this morning 2 miles on incline for cardio (typical…)
Followed by sweating off about 50lbs of water from being outside allday training in full gear/pack…sucked balls (115 degree heat index…awesome navy!)

Shoulders earlier
DB seated military press 85lb DB’s x 12/12/11/11
BB behind the neck press 105lbs x 15/15/15/15
Rear delt DB flyes 50lb DB’s x 15/15/15/15
Smitch machine shrugs 315lbs x 25/25 375lbs x 20/20/20
FST 7 Lateral raise machine 200lbs x 15/15/15/15/15/15/15

54

No lifting today, decided to do a run with my vest on (xtra 30lbs with my plates in)…did 4 miles in 31 minutes…fucking kicked my butt…got home and did a crossfit type thingy 25pushups then 25squats , repeated 5 times with 20second breaks…

55

No morning cardio, had watch last night so I felt like sleeping in to make up for some lost sleep…

Did biceps/triceps this evening

  1. BB curls 110lbs x 12/12/12/12 superset with closegrip bench on machine press 250lbs x 15/15 235x18/17
  2. Double cable curls 60lbs each side x 15/15/15/15 superset with seated DB extension 100lbs x 12/12/12/12
  3. FST 7 preacher curl machine 140lbs x 15/14/13/13 130lbs x 13/13/13
  4. FST 7 Dip tricep machine 207.5lbs (max) x 20/20/20/20/20/20/20

Cardio 30 min

56

Legs today

  1. Leg extensions 220lbs (max on machine is 250) x 13/13/13/13
  2. Hack squats 3pps x 15/15/15/15
  3. Walking DB lunges 55lb DB’s x 12/12/12/12 (each leg)
  4. Leg press 8pps x 12/12/12/12/12/12
  5. FST 7 Lying leg curls 4plates x 15/15/15/15/14/14/12

Did cardio this morning, walked 2 miles with my weighted vest/rucksack (xtra 60lbs )

57

Chest n calves today

  1. Incline BB bench 235lbs x 10/10/10 230lbs x 10
  2. Decline smith machine press 275lbs x 10/10/10/10
  3. Incline DB flyes 50lbs x 12/12/12/12
  4. Dips (bodyweight, chin tucked into chest) x 25/25/25/25
    FST 7 Machine press 250lbs (max 260) x 12/12/12/12/11 235lbs x 12/12

calve raise 4plates x 20/20/20/20/20

cardio 30 min

58

Back today, cardio earlier this AM…slept like shit last night so cardio pissed me off haha

  1. Pullups x 20/15/15/15/15 (Bodyweight @ 193.4…getting close to 200 :stuck_out_tongue: )
  2. BB Rows 225lbs x 12/12/12/12
  3. Close-grip Pulldowns 190lbs x 12/12/12/12
  4. Dead-stop DB rows 100lbs x 12/12/12/12(each arm)
  5. Face-pulls (haven’t done these in a while, my training partner suggested em) 130lbs x 15/15/15/
  6. Hyper-extensions x 25/25/25 (felt good, havent been able to do these in a while)
  7. FST 7 Machine rows (Neutral grip) 205lbs x 15/15/15/15/15/15/15

Great workout today

59

Shoulders today, cardio earlier in the AM…taking tomorrow off

  1. DB seated shoulder press 85lbs x 12/12/12/12/12
  2. Seated DB lateral raise 40lbs x 12/12/12/12
  3. Behind the neck BB press 105lbs x 15/15/15/15
  4. FST 7 Lateral raise machine 207.5lbs x 15/15/15/15/15/15/15
  5. BB Shrugs 375lbs x 20/20/20 315lbs x 25/25/25
60

Arms today

  1. BB curls 115lbs x 12/12/12/11
    superset
    Closegrip bench on machine press (Used zigzag bar attachment) 235lbs x 20/20/18/17

  2. Machine preacher curls 150lbs x 15/15/15/15/15
    superset
    Seated DB extension 100lbs x 15/15/15/15/14

  3. FST 7 Jesus curls 60lbs x 15/15/13 55lbs x 14/13 50lbs x 15/14

  4. FST 7 Tricep Dip machine 207.5lbs x 20/20/20/20/20/20/20

Started doin 40min cardio today instead of 30.