Gonna start tracking my workouts here for accountability. I’m running a bro split routine 5x per week and goal is fat loss.
Starting weight: 203.3 on 3/19/2025
I’m definitely holding a lot of water/bloat from eating like crap. So I expect a pretty big drop in weight in the next 1-2 weeks
Day 1: Chest
Incline Bench Press (Dumbbell)
Set 1: 90 lb × 9
Set 2: 95 lb × 6
Bench Press (Barbell)
Set 1: 225 lb × 8
Chest Press (Levergym)
Set 1: 135 lb × 9
Set 2: 145 lb × 7
Full home gym workout from yesterday. Went pretty well. Back today!
Fat loss is mostly about diet. What’s your plan? Maybe we can offer some tips.
Thanks for the reply. Mainly trying to get a minimum of 200g protein and calories for now around 2200-2400 and 10k steps per day. But let me know what you would suggest
I always like starting with protein: get enough and most other things just autoregulate. Keep us posted! (And nice home setup!)
Back
Pull Up
Set 1: +25 lb × 8
Set 2: 14 reps
Bent Over Row (Barbell)
Set 1: 225 lb × 9
these are off the floor
Lat Pulldown - Neutral Grip (Cable)
Set 1: 200 lb × 11
Set 2: 220 lb × 8
Seated Row (Machine)
Set 1: 205 lb × 11
Set 2: 215 lb × 9
Crunch (Machine)
Set 1: 155 lb × 14
Set 2: 155 lb × 10
Back done! Part of the workout at my home gym and the other at a commercial gym. Rest tomorrow and shoulders/traps on Saturday
Wide grip pull-ups are so freaking hard. I’ve done +145lbs for 2 reps on weighted chin-up and the wide grip is waaay harder lol. Gotta build these up
Chest & Biceps
Flat Bench Press
Set 1: 255x3
Set 2: 280x3 (Slingshot)
Set 3: 225x9
Set 4: 225x11 (Slingshot)
Set 5: 185x9 (paused)
Set 6: 155x12 (paused)
Incline Dumbbell Fly
Set 1: 50x8
Set 2: 50x6
Set 3: 40x13
Set 4: 40x10
Push-up
Set 1: BWx12
Set 2: BWx9
Dumbbell Hammer Curl
Set 1: 90x5
Set 2: 70x6
Set 3: 60x9
Set 4: 40x16
Barbell Curl
Set 1: 135x7
Set 2: 115x10
Set 3: 95x12
Set 4: 65x16
Frustrating week. Had some crazy lower back pain since Monday and it got thankfully better today but still hurts a bit. Training hasn’t been as consistent nor had my diet. BUT getting on track today. I think I’m gonna switch to a 4 day split moving forward for more recovery
Solid session today. Trying to rebuild my bench back up. The pump was crazy and felt my chest. Benching lights up my pecs like crazy.
Bicep work felt good. Those first sets on the hammer curls and barbell curls were cheat style reps. Overall everything felt good. Legs tomorrow