Rocky2's Training Log

Training Logs
1

Decided to throw one up here.

Currently trying to diet down to a goal of ~12% body fat.

My starting weight was 220.8 on January 2nd.

After 6.5 weeks I am down to 200.6 lbs. Once you take out bloat weight that went away, I’m losing at ~2lbs a week.

My diet is currently 2250 Calories:
100g Fat
115g Carbs
215g Protein
40/20/40

I have 1 cheat day a week where I eat whatever I want, usually calorie totals 6000+

My current split is a body part split
Monday: Chest + Abs
Tuesday: Back (excluding lower back)
Wed: Legs and lower back
Thurs: Bi’s and Tri’s
Friday: Shoulders
Saturday: Currently cardio and abs.

2

Today I did:

12pm : 20 minutes elliptical

6:30pm: Back
-2 sets pullups warmup
-Seated Cable Rows 4 sets 12x140, 10x160, 8x200, 7x200
-Wide grip Lat Pulldowns 4 sets 15x140, 12x140, 12x140, 8x160 (I feel these better in my lats with sligtly higher reps
-Deadstop single arm dumbbell rows 2 sets 10x105, 9x105
-Hammer Strenght Wide Iso lat pulldown 4 sets higher reps(12-15)

3

Today was legs

Back Squat: Warmup with bar 20, 135x12, 185x10, 225x10, 275x6, 275x5
Calf raise machine (we have this seated reclined type one) 4 sets of 12 to 15
Straight leg deadlift 4 sets 65kg x 12, 95kg x 10,10,6
Calf Raise machine 3 sets, holding at top
Quad extensions 4 sets 12 to 15 range

Kneeling cable crunches 3 sets 20, 15, 10

4

1pm Elliptical 20 minutes

5pm
Arms

-Triceps pushdown with v bar 2 warmup sets light, 3 sets working 12x175, 10x200, 8x200
-Straight BB Curls 12x45, 12x45, 10x95, 8x115, 6x115
-Dips 4 sets, 12xbodyweight, 10x bodyweight 45, 8x bodyweight 70, 8x bodyweight 70
-Seated incline dumbbell curls 10x35, 9x35, 8x40, 5x40
-Kneeling overhead cable extensions, 4 sets 15, 15, 12, 12
-Machine preacher curls 2 sets of 12, squeeze hard all the way

Was 199.0 today, should be about 188.5 tomorrow, which is my cheat day.

5

Today was a quick shoulder session

Dumbbell should press 12x30, 12x25, 12x55, 10x60, 10x60,9x60
Facepulls 4 sets
Machine lateral raises 4 sets

Elliptical 10 minutes

Weight surprised me today, was 196.8.