re: Official Fitness Board Log Thread

Deads: 235 x 10
Bent over rows: 150 x5 x5 x9
New bench thingy: 205 x5 x5 x10
New dip machine thingy: 180 x 15 x13
Curls: 45 x20 x20

Bench day!

Bench
300x5, 310x5, 315x5, 315x4, 325x4

Pin press
315x5, 325x3, 325x2

Close grip bench
225x8, 275x6

Supersetted with

Flat DB flyes
40 3x10

I'm kinda iffy on the pin press. I'll keep at it though.

Started 7 months ago. Type 2 diabetic, on blood pressure and cholesterol meds. Struggled with anxiety and depression. Down 20 lbs and have seen incredible changes in the way my body looks. Best decision I ever made to get in shape. Off all meds and haven’t had anxiety in 6 months. Chest and arms was today. Love this shite.

Sure. I was fat and lazy and struggled to keep up with my daughter. I’m 34 and got tired of telling my daughter “daddy is tired.” The look of disappointment on her face everytime did it for me. I never went to the gym so I had no clue as to what to do. I wanted to lose weight and gain muscle. The owner of the gym I go to offered to set my weekly workouts for 6 months (really nice guy to do this). He also gave me suggestions on form and what I should be eating. Starting off was tough. I had almost no muscle and couldn’t lift much. Felt embarrassed at the gym for a while, but stuck with it. After a month I started seeing results. Seeing my body change each month has got me addicted to going to the gym. If I miss a day I get upset and just don’t feel right. I found once I got into a routine, it’s easy to go every day. Monday is leg day. Tuesday is shoulders and cardio to finish. Rest on Wed because I can’t get to the gym on that day, but I usually run around the church parking lot while my daughter is in religion class. Thursday is a mashup up of deadlifts, box jumps, leg curls, stir the pot, medley of row machine, air squats, pushups and sit-ups, hanging leg raises and bike to cool down. Friday is chest and arms and Saturday is cardio. Sunday I take my daughter to do something active. Walking, rock climbing, trampoline place etc. Usually spend about an 60-75 minutes each day in the gym. Cardio is incorporated throughout the week. I found that taking a pre-workout has helped me sustain my energy at the gym. Started that around month 3 and my changes really started to show. I’m ate up with it now. I enjoy going and it’s completely changed my life.

Great Job.

Bodybuilding Arms and Shoulders day

OHP:
135x10, 140x10, 145x10

DB curls
40 3x10

DB lateral raises:
30 3x10

Skullcrushers
105 3x10

BB curls
110 3x10

Diamond Pushups
3xAMRAP

Front DB raises
30 3x10

Upright rows
50 3xAMRAP

Felt really good. I seem to neglect arms and shoulders in powerlifting.

Back to the grind today.

In Clearwater since Friday and haven’t touched shite since my last chest workout on Tuesday.

Don’t know what I’m doing, but it’ll be picking up and putting down heavy shite.

Finished week 6 of a 12 week squat program. It’s been fun but has pretty much cut out my running.

Upper body today
Bench - barbell
Incline DB Bench
SA DB Rows
Close Grip Bench
Inverted Rows
Hammer curls
Dips
Tricep pushdowns
Farmers Walk 50’ (6 rounds)
60 sec planks x 6

On cycle 2 of 531 boring but big full body. Today was

Flat bench
1x5 170
1x5 190
1x5 215

Deadlift
5x10 225

EZ Bar curls 5x10
Incline 5x10 @ 115
Abs 5x10

My shoulders are horrible. I need to go have them checked out eventually. My bench sucks and anytime I do shoulder work I can barley lift my arms for a couple days after.