Journey to 200lbs

Training Training Logs
61

Had to walk 2 miles this morning with my gear on and rucksack (40-50lbs ish) took about 40 min

Legs tonight

Leg extensions (lots of warmups first) 220lbs x 15/15/15/15
Leg press GVT 8pps x 12 each set (10 sets)
Smitch machine lunges 185lbs x 15/15/15/15
FST 7 lying leg curl 205lbs x 12/12/12/12 180lbs x 15/15/13 (did drop set stripping 1 plate off each set)

62

45min cardio n abs this AM
Cable crunches x 25/25/25/25
Weighted side bends x 20/20/20/20 (per side)
Side planks 30sec x 3 (per side)
Hanging leg raises x 25/25/25/25

Chest this evening
BB incline 225 x 12/12/11/11
Decline smith 275 x 10/10/10/10
Bench machine press 250lbs x 15/15/15/15
Dips x 25/25/25/25 @ bodyweight
FST 7 Pec Deck 265lbs x 15/14/12/12/12/12/12

63

45min AM cardio
Back this evening

  1. Wide-grip pullups x 20/15/15/15
  2. Wide-grip pulldowns 205lbs x 10/10/10/10/10 (drop set last set)
  3. BB rows 225lbs x 12/12/12/12
  4. Face pulls 130lbs x 15/15/15/15
  5. Straight-arm pulldowns 130lbs x 15/15/15/15
  6. FST 7 Machine row (neutral grip) 205lbs x 15/15/15/15/15/15/15
64

45min AM cardio
Shoulders/traps tonight

  1. Seated DB press 85lbs x 12/12/12/12
  2. BB military press behind the neck 130lbs x 12/12/12/12/12
  3. Seated DB lateral raise 40lbs x 12/12/12/12
  4. FST 7 Reverse pec-deck 205lbs x 15/15/14/13/13/12/12
  5. BB shrugs 315lbs x 25/25/25/25/25
65

HIIT cardio earlier.

elliptical, 3min lower pace (level 8, about 9.0 mph) followed by 2 min high (lvl 12 about 12-13mph).
Think i did it a little overboard because my heart rate was about 170 on my lower paced intervals…next time i am gonna ramp it down a bit…did 6 sessions and a 3 min cooldown too. kicked my ass…

66

mehhh losing weight, weighed in at 189…probably from my bump up in cardio
45min cardio this morning
arms n calves tonight

  1. Rope pressdown 120lbs x 14/14/13/13 (focused on hitting outer head a lot)
  2. Close grip bench on chest press machine 250lbs x 15/15/15/15
  3. Skullcrushers 100lbs x 15/15/15/15
  4. FST 7 dumbell ext 100lbs x 12 90lbs x 12/12/12/12 80lbs x 12/12 (These killed me, especially after so much work before hand…)
  5. BB curls 110lbs x 12/12/12/12
  6. Incline DB curls 35lbs x 11/11/11/11
  7. FST 7 preacher curl machine 150lbs x 12/12 140lbs x 12/12/12/12/18 (forced reps on last set)
  8. Standing calve raise on smith 405lbs x 20/20/20/20/20
67

AM cardio
PM legs

  1. Leg extensions 220lbs x 15/15/15 235lbs x 15
  2. Leg press 8pps x 12/12/12/12 (felt really good, descended really deep) both power racks taken so no squats first… :frowning:
  3. Smith machine squats 315lbs x 15/15/15/15
  4. BB lunges 185lbs x 15/15 205lbs x 12/12
  5. Lying leg curls 190lbs x 15 175lbs x 15/14/13 (drop set last set)
  6. Seated leg curls 190lbs x 20/20/20/20 (drop set last set)
  7. adductor/abductors x 25/25/25
68

AM cardio 45min walking
Chest this afternoon

  1. BB Incline 240lbs x 10 235lbs x 10 230lbs x 10/10
  2. Hammerstrength Decline 3pps x 15/15/15/15
  3. Chest press machine 250lbs x 13/13/13/13
  4. Plate loaded incline press 2pps x 15/15/15/15
  5. FST 7 cable crossover 60lbs x 15/15/15/15/13/13/13

did abs too, 4 sets of cable crunches, hanging leg raises, side bridges, and oblique machine

69

AM cardio
Back

  1. Pullups 4 x 15
  2. T-bar rows 2plates 35 x 12/12/12/12
  3. Close grip pulldowns 200x 10/10/10 180x12/12
  4. Deadstop DB rows 110lbs x 10/10/10/10
  5. FST 7 Wide straight arm pulldowns 120lbs x 15/15/14/13/13 110lbs x 15/15
  6. Back hyper extensions 25lbs x 25/25/25
  7. Back hyper extension machine 200lbs x 20/20/20
70

AM cardio, again…man this gets old so quick haha

shoulders/traps/calves

  1. Seated military BB press 190lbs x 8/8/8/8
  2. Behind neck standing BB press 125lbs x 12/12/12/12
  3. Seated rear delt flyes 50lbs x 12/12/12/12
  4. FST 7 lateral raise machine 140lbs x 15/15/15/15/15/15/15 (drop set to 70lbs last set did as many as i could)
  5. BB shrugs 315lbs x 20/20/20/20

Did 4 sets of seated, standing, and donkey calve raises.

71

AM cardio

Biceps/triceps

  1. Rope pressdowns 130x15/15/15/15 superset with Preacher curls on 90degree bench 80lbsx12/12/12/12
  2. Closegrip bench on machine with zigzag bar 250lbs x 12/12 220lbs x 15/15/15 superset
    Incline DB curls 35lbs x 12/12/12/12
  3. DB extension 100lbs x 15/15/15/15 superset
    Rope hammercurls 90lbs x 20/20/20/20
  4. FST 7 skullcrushers 95lbs x 15/13/13/12/12 85lbs x 15/14
  5. FST 7 jesus curls 50lbs x 15/15/15/15/15/14/14
72

AM cardio
Legs

  1. Leg press 8pps x 12/12/12/12/12
  2. Smitch Front squats 225lbs x 10/10/10/10 (didn’t push myself hard, back killed today)
  3. Lying leg curls 190lbs x 12/12/12 (dropset to 100lbs x15 last set)
  4. Stiff leg DB deads 85lbs x 15/15/15
  5. FST 7 Leg ext 235lbs x 12/12/12/12/12/12/12 Dropset to 130lbs x 25 last set

Adduction n abduction 3x25 too

73

AM cardio 40 min
PM Chest/Calves

  1. Incline BB 265lbs x 6/6/6/5
  2. Decline hammerstrength 3pps 25per side x 12/12/12/12/12
  3. Incline DB flyes 50lbs x 12/12/12/12
  4. Bench machine press 250lbs x 15/15/15
  5. Bodyweight Dips x 25/25/25/25
  6. Cable crossovers 60lbs x 20/20/20

Calves

  1. Seated calve raise 3 plates x 30/30/30/30/30/30
  2. Standing calve raise 350lbs x 25/25/25
74

AM Cardio
PM back

  1. Pullups x 20/19/15/15
  2. Reverse grip pulldowns 180 x 15/15/15/14
  3. Tbar rows 3 plates x 12/12/12/12
  4. Reverse grip BB rows 155lbs x 20/20/20/20
  5. Cable rows neutral grip 190lbs x 12/12/12
  6. Wide-Straight arm pulldowns 130lbs x 15/15/15/15
  7. Lowerback machine 250lbs x 15/15/15/15
75

AM cardio, did stair climber…the actual good revolving one…kicked my ass though

shoulders

  1. BB seated military press 185lbs x 10/10/10/9
  2. Lateral raise machine 150lbs x 20/20/20 superset with db swings 50lbs x failure all 3 sets
  3. Reverse pec deck 150lbs x 20/20/20 superset db swings 30lbs x 20/20/20
  4. BB front raises 60lbs x 20/20/20
  5. Behind neck bb press 105lbs x 15/15/15/15
76

Triceps/calves/cardio this afternoon

  1. Rope pressdowns 140lbs x 15/13/12 130lbs x 15/15
  2. Closegrip Bench press on bench machine 250lbs x 15/15/15/15
  3. Incline skullcrushers 95lbs x 15/15/15/15
  4. Dumbbell kickbacks (pronated grip) 25lbs x 15/15/15
    Calve raises 4plates x 20/20/20/20/20

30min stair climber

77

35 min stair climber this morning
biceps/forearms tonight

  1. BB curls 70lbs x 17/17/16/15 (wanted to focus on form…)
  2. Preacher curls 65lbs x 15/15/15/15
  3. Spider curls 55lbs x 15/15/15/15
  4. Reverse curls 60lbs x 20/20/20/20
  5. BB wrist curls 50lbs x 20/20/20