progress/training log

[insaiyan93]

Ok workout today. Did arms mostly.

Lat pulldowns
4x10 at 160lb

Barbell curls

4 sets 85lb x 8 drop to 65x 8

One armed dumbbell preacher curls

4 x 12 30lbs quick sets no rest.

Close grip bench press
1 x 20 135lb
3 x 15 135lb

Tricep rope pushdowns

4 x 12 80lbs

Reverse curls
4 sets 45 x 10 35 x 10 25 x 20

Just taking it light still, its not very fun and i'll be happy when my back is at full strength.

 

[insaiyan93]

I got a fucking cold or something. Scratchy throat, sweating, all congested, headache. Gaaaaayyy.

Forced myself to go today cuz if i didnt i would feel even shittier.

Did shoulders and biceps.

SS 1 standing side lateral, hammer curl

Laterals
4 x 12 25lb

Hammer curl
4 x 12 45lb

SS 2 iso hammer strength shoulder press, concentration curls.

Shoulder press
4 x 12 2 plates per side

Concentration curls
4 x 15 25lb db

SS 3 shrugs with HS ground base lunge machine, wide grip straight bar curls

Shrugs
4 x 12 4 plates per side

Curls
4 x 12 65lb


Then i did that thing where you use the cable crossover cables to do like standing reverse flys for rear delts

4 x 20 10lbs

Preacher curl machine 110 rep drop set

140lb down to 10 10 reps each increment.

Then i had some extra time and i wanted to pump my triceps up a little so i did one 100 rep set of tricep pushdowns with 30lbs.

Just screwing around really, like i said infelt like crap, but i feel a little better now.

Weighed in, im at 298, i think riding my bike around especially those uphill trips home at night are doing me some good, this is the first time ive been under 3 hundo in like 2- 2 1/2 years so thats pretty cool. Just gonna keep burning this shit off and gettin jacked!

 

[insaiyan93]

Took some pictures today, cant really tell any difference in my torso from before which is the most fat part, but my legs and arms look like they're starting to lean out and get some definition. Hopefully my gut and chest will catch up.


Biceps are starting to get a little definition

 

[Devika]

Took some pictures today, cant really tell any difference in my torso from before which is the most fat part, but my legs and arms look like they're starting to lean out and get some definition. Hopefully my gut and chest will catch up.View attachment 38569


Biceps are starting to get a little definition View attachment 38570

Amazing progress!
Your quads look great.
Keep it up )

 

[insaiyan93]

Amazing progress!
Your quads look great.
Keep it up )

Thank ya ma'am! Yeah im super happy with the quad development, all dem skwaats have started to pay off, im gonna have to buy bigger pants soon haha.

 

[MCFC]

Nice work my man keep up the hard work your progress speaks for itself.

 

[insaiyan93]

Nice work my man keep up the hard work your progress speaks for itself.

Thank ya brother, im drfinitely gonna keep at it. Just waiting on my public transportation chariot to whisk me away to the gym haha

 

[insaiyan93]

Waaay sicker today, feel like total shit lol. So naturally i went and did chest and triceps.

Flat bench BB
Warmup 1x15 at 135lb 1 x 5 at 185lb

1 x 4 at 225lb

3 x 1 at 275lb

2 x 6 at 225lb

Burnout 1 x 15 at 135lb

Incline bench DB
4 x 8 at 80lbs

Cable crossover
4 x 20 at 35lbs

Incline hammer strength iso machine alternating hand presses

2 x 12 1 plate per side

2 x 8 2 plates per side

Straight bar tricep pushdowns

4 x 10 stack(90lb mark)

Single arm incline tricep extensions cross chest

4 x 25 at 25lb DB

Tricep pushdowns with v attachment

1 x 15 stack

1 x 15 stack +10lbs

2 x 12 stack + 20lbs

Then i did 3 more set of flats focusing on the negative just 135lbs but 5 reps with like a 10 second descent and then exploding up.

It was ok, gonna go home and eat and then lay around and feel like crap lol

 

[Leancuisine]

Ayyyy derrr brudder.

Rollin on dubs!!! (Really don't grasp what that means, but your quads are lookin meaty)

Good progress. Keep it up!!

Hydrate. And get a neti (spelling?) Pot and pour nice warm saline water up your snot chute.

 

[insaiyan93]

Ayyyy derrr brudder.

Rollin on dubs!!! (Really don't grasp what that means, but your quads are lookin meaty)

Good progress. Keep it up!!

Hydrate. And get a neti (spelling?) Pot and pour nice warm saline water up your snot chute.

Hey bruddah! Preciate that, my legs and glutes are rock solid, just gotta chisel up the torso lol.

Unfortunately i dont have access to a neti pot, bbut i am going to make a nice hot cup of tea and put some whiskey in it hahaha

 

[Leancuisine]

Hey bruddah! Preciate that, my legs and glutes are rock solid, just gotta chisel up the torso lol.

Unfortunately i dont have access to a neti pot, bbut i am going to make a nice hot cup of tea and put some whiskey in it hahaha

I'm watching Arnold Schwarzenegger movies all night.

 

[insaiyan93]

So i didnt get back on the dup shit like i was gonna this week. I got fucking SICK as fuck over the weekend, still feeling pretty fuckin ratchet today, was too scared to try and squat or deadlift for fear of shitting my pants, maybe TMI butni had to stop and go let niagra falls our of my backside 4 times while i was at the gym today, gross but thats why im not jumping back on this week, not being lazy.

Anyways i hit some chest, rear delts, biceps and some core today.

1.flat barbell press
1x10 135lb
1x6 185lb
1x4 225lb
3x1 275lb
2x3 245lb paused reps
1x8 225lb

2.incline barbell press
2x10 135lb
3x6 185
Didnt go higher in these cuz my sholder started feeling a little funky.

3.Cable crossover scoop style
5x12 25lbs

4.bent over rear laterals
4x10 25lb

5.Reverse pec deck
4x15 85 lbs

6.hammer curls
4x10 45lb

7.straight bar preacher curls
4x8 75lb

8.leg raises
4x15

9.hammer strength crunch machine
4x15 70lb resistance.

Pretty decent workout for being all sick and and shit, weighed in at 297lb. Feelin good about getting some of this weight off cuz my muscles are starting to look more defined and shit so thats pretty cool.

 

[Leancuisine]

Check out the youtube video "the wire" by key and peele.

"You got diarrhea?"
"Hell naw I ain't gay!"

 

[insaiyan93]

Hahaha he said "nnaaaaaahh...." hahahah

 

[Leancuisine]

Hahaha he said "nnaaaaaahh...." hahahah

"are you sure you shit yourself?"
"What!? What do you mean am I sure? Yes I'm sure!"

I love them man, hilarious.

 

[insaiyan93]

"are you sure you shit yourself?"
"What!? What do you mean am I sure? Yes I'm sure!"

I love them man, hilarious.

Im stoked to see keanu haha

 

[insaiyan93]

Well i only had an hour today so i went and just did a bunch of squats just to test my back out and see how its feeling, and it feels good.

Skwaats

2x10 135lb
1x20 225lb im still kind of sick and its fucking with my breathing so i had to stop cuz i was just completely out of breath, but if i wasnt sick i feel like i could have banged out 10 more pretty easy.

5x3 315lb these were pretty hard after that 20 rep set at 225, legs were a little shaky but it felt good to get some weight on my back again.

Calf raise
4x20 plate per side

Felt good, back felt fine, havent hit legs in what like 2 weeks so that was nice to do and get ready to get back at it full force next week.

 

[Kakarot]

Just got done reading everything you done so far. Way to stay motivated man! If you can ride a damn bicycle to the gym I don't have any fucking excuses.lol I'm in keep up the good work.

 

[insaiyan93]

Just got done reading everything you done so far. Way to stay motivated man! If you can ride a damn bicycle to the gym I don't have any fucking excuses.lol I'm in keep up the good work.

Hey appreciate it man! I just got fed up with making excuses and feelin bad, just gotta find a way to do it, and its worth it man. Im the sttongest ive ever been and getting to the best shape ive ever been in. Life sucks when you're struggling constantly, but it sucks alot less when i go to the gym haha.

 

[insaiyan93]

Videotaped this earlier cuz my old man didnt believe me when i told him i could do 225 for 20, could have probably done 30 if i was feeling better, but since i was puttin the video up anyways i figured id toss it up here as well.