• Whether you are a VET or a beginner, this is the place to be. Click the REGISTER link below to proceed. Give us an intro after joining!

Aimanabolic's Notso Fatso Log

aimanabolic

aimanabolic

AASDirect💲DM me for Discounts 💱
VIP
SPONSOR
Messages
245
Reaction score
250
Points
43
Been meaning to spread my log to other forums for a while now.

My original goal with my journey was really just to be a role model for my kids. I come from a predominantly heavy set family, and didn't want that for them. For reference my son is 6 and my daughter is 3.

Since then my journey has inspired others, a lot of my coworkers and friends have caught the bug and started to get back into the gym and live a healthier lifestyle.

The dopamine rush of knowing my progress is helping others, helps me push on the days I want to quit.

Speaking of which I just finished a 3 week aggressive cut, and lost approximately 25 lbs. The last few days really had me questioning life...

Enough babbling, here's the transformation pics:
 
And today's workout


Upper A
Monday, Apr 28, 2025 at 3:53am

Incline Bench Press (Smith Machine)
"Safety 2 | Incline 2 (SNAP)
2 Sets | 10-12 Reps"
Set 1: 25 lbs x 8 [Warm-up]
Set 2: 75 lbs x 8 [Warm-up]
Set 3: 115 lbs x 12
Set 4: 115 lbs x 10

Smith Machine Shoulder Press (Seated)
"Safety 3 | Incline 4 (SNAP)
3 Sets | 10-12 Reps"
Set 1: 25 lbs x 8 [Warm-up]
Set 2: 75 lbs x 12
Set 3: 75 lbs x 11
Set 4: 75 lbs x 10

Bench Press (Smith Machine)
"Close Grip
Safety 1 | Seat 1 (SNAP)
3 Sets | 12-15 Reps"
Set 1: 25 lbs x 8 [Warm-up]
Set 2: 75 lbs x 8 [Warm-up]
Set 3: 125 lbs x 15
Set 4: 125 lbs x 13
Set 5: 125 lbs x 11

Freemotion Standing Chest Flyes (MATRIX)
"Pin 9 (SNAP)
2 Sets | 12-15 Reps"
Set 1: 15 lbs x 8 [Warm-up]
Set 2: 35 lbs x 16
Set 3: 35 lbs x 14

Freemotion Lateral Raises (MATRIX)
"Pin 9 (SNAP)
3 Sets | 10-15 Reps"
Set 1: 15 lbs x 8 [Warm-up]
Set 2: 25 lbs x 15
Set 3: 25 lbs x 13
Set 4: 25 lbs x 11

Bicep Curl (Machine)
"Seat 5 (SNAP)
3 Sets | 12-15 Reps"
Set 1: 50 lbs x 8 [Warm-up]
Set 2: 100 lbs x 15
Set 3: 100 lbs x 14
Set 4: 100 lbs x 13

Single Arm Lat Pulldown
"2 Sets | 8-12 Reps"
Set 1: 120 lbs x 8 [Warm-up]
Set 2: 200 lbs x 11
Set 3: 200 lbs x 9

Chest Supported Incline Row (Dumbbell)
"Incline 2 (SNAP)
2 Sets | 10-12 Reps"
Set 1: 40 lbs x 8 [Warm-up]
Set 2: 80 lbs x 13
Set 3: 80 lbs x 12

Chest Supported Incline Row (Wide, Dumbbells)
"Incline 2 (SNAP)
2 Sets | 8-12 Reps"
Set 1: 30 lbs x 8 [Warm-up]
Set 2: 60 lbs x 14
Set 3: 60 lbs x 12

XRide (Octane Fitness)
"30 minutes | 130-140
126/133"
Set 1: 3.7mi - 30min
 
Legs
Tuesday, Apr 29, 2025 at 4:05am

Seated Leg Curl (Machine)
"Seat 7 | 3 | 3 (TRU)
3 Sets | 12-15 Reps"
Set 1: 70 lbs x 8 [Warm-up]
Set 2: 140 lbs x 15
Set 3: 140 lbs x 13
Set 4: 140 lbs x 10

Leg Extension (Machine)
"Seat 7 | 3 | 3 (TRU)
3 Sets | 12-15 Reps"
Set 1: 130 lbs x 8 [Warm-up]
Set 2: 230 lbs x 15
Set 3: 230 lbs x 12
Set 4: 230 lbs x 10

Hip Adduction (Machine)
"Leaning Forward
Setting 3 (TRU)
2 Sets | 10-15 Reps"
Set 1: 100 lbs x 8 [Warm-up]
Set 2: 130 lbs x 8 [Warm-up]
Set 3: 160 lbs x 8 [Warm-up]
Set 4: 205 lbs x 14
Set 5: 205 lbs x 11

Split Squat (Dumbbell)
"2 Sets | 12-15 Reps"
Set 1: 50 lbs x 15
Set 2: 50 lbs x 12

Hack Squat (Machine)
"Cybex 125# (TRU)
3 Sets | 12-15 Reps"
Set 1: 125 lbs x 5 [Warm-up]
Set 2: 175 lbs x 15
Set 3: 175 lbs x 13
Set 4: 175 lbs x 11

Leg Press (Machine)
"167# (TRU)
3 Sets | 10-15 Reps"
Set 1: 347 lbs x 8 [Warm-up]
Set 2: 527 lbs x 15
Set 3: 527 lbs x 10
Set 4: 527 lbs x 8

Calf Press (Machine)
"167# (TRU)
3 Sets | 10-15 Reps"
Set 1: 437 lbs x 8 [Warm-up]
Set 2: 707 lbs x 15
Set 3: 707 lbs x 12
Set 4: 707 lbs x 9
 
Energy stabilizing, weight up to 232 from 228.


Straight Arm Cable Pullover (TRU | Life Fitness)
"Sets 2 | 12-15"
Set 1: 30 lbs x 8 [Warm-up]
Set 2: 65 lbs x 15
Set 3: 65 lbs x 12

Single Arm Lat Cable Pulldown w/ Neutral Grip (SNAP | Matrix)
Set 1: 115 lbs x 8 [Warm-up]
Set 2: 190 lbs x 13
Set 3: 190 lbs x 11
Set 4: 190 lbs x 9

Seated Cable Row (TRU | Life Fitness)
Set 1: 40 lbs x 8 [Warm-up]
Set 2: 55 lbs x 8 [Warm-up]
Set 3: 70 lbs x 8 [Warm-up]
Set 4: 85 lbs x 8 [Warm-up]
Set 5: 100 lbs x 12
Set 6: 100 lbs x 11
Set 7: 100 lbs x 10

Seated Cable Row - Bar Wide Grip
Set 1: 80 lbs x 8 [Warm-up]
Set 2: 140 lbs x 12
Set 3: 140 lbs x 10
Set 4: 140 lbs x 8

Wide Grip Lat Pulldown (TRU | Hammer Strength MTS)
Set 1: 70 lbs x 8 [Warm-up]
Set 2: 140 lbs x 12
Set 3: 140 lbs x 10

Bayesian Curls (SNAP | Matrix Freemotion)
Set 1: 25 lbs x 8 [Warm-up]
Set 2: 55 lbs x 15
Set 3: 55 lbs x 13
Set 4: 55 lbs x 11

Standing Cable Straight Bar Curls
Set 1: 55 lbs x 8 [Warm-up]
Set 2: 115 lbs x 15
Set 3: 115 lbs x 13
Set 4: 115 lbs x 10

XRide (Octane Fitness)
"127/132"
Set 1: 1.9mi - 15min
 
Feeling good, extra carbs definitely make the workouts easier.


Chest
Thursday, May 01, 2025 at 11:53am

Cable Lateral Raises (SNAP | Freemotion Matrix)
"Pin 9
3 Sets of 10-15"
Set 1: 15 lbs x 8 [Warm-up]
Set 2: 25 lbs x 16
Set 3: 25 lbs x 15
Set 4: 25 lbs x 13

Incline Chest Machine (SNAP | Matrix)
"3 Sets of 8-12"
Set 1: 102 lbs x 8 [Warm-up]
Set 2: 192 lbs x 12
Set 3: 192 lbs x 10
Set 4: 192 lbs x 8

Bench Press (Smith Machine)
Set 1: 95 lbs x 8 [Warm-up]
Set 2: 155 lbs x 12
Set 3: 155 lbs x 10
Set 4: 155 lbs x 8

Standing Cable Chest Flys
(SNAP | Freemotion Matrix)
"Pin 9
2 Sets of 12-15"
Set 1: 25 lbs x 8
Set 2: 45 lbs x 15
Set 3: 45 lbs x 12

Reverse Cable Flys (SNAP | Freemotion | Matrix)
"Pin 16
3 Sets of 12-20 Reps"
Set 1: 15 lbs x 8 [Warm-up]
Set 2: 25 lbs x 19
Set 3: 25 lbs x 16
Set 4: 25 lbs x 12

Standing Upright Row (Wide Grip | EZ Bar)
"2 Sets of 10-12"
Set 1: 30 lbs x 12
Set 2: 30 lbs x 9

Cable Overhead Triceps Extension (EZ Curl Bar)
"Pin 10
3 Sets of 12-15"
Set 1: 50 lbs x 15
Set 2: 50 lbs x 13
Set 3: 50 lbs x 12

Incline French Press (EZ Bar)
"2 Sets of 12-15"
Set 1: 30 lbs x 13
Set 2: 30 lbs x 12

XRide (Octane Fitness)
"126/131"
 
Busy busy weekend, madness started on Friday.

I don't think I ever went so heavy on Calves before, still walking a little funny.


Legs B
Friday, May 02, 2025 at 12:09pm

Lying Leg Curls
(SNAP | Matrix)
"3 Sets of 12-15"
Set 1: 65 lbs x 8 [Warm-up]
Set 2: 125 lbs x 15
Set 3: 125 lbs x 13
Set 4: 125 lbs x 11

Machine Hip Adductors (SNAP | Matrix)
"2 Sets of 10-15 Reps"
Set 1: 50 lbs x 8 [Warm-up]
Set 2: 95 lbs x 14
Set 3: 95 lbs x 10

Leg Extensions (SNAP | Matrix)
"3 Sets of 12-15"
Set 1: 80 lbs x 8 [Warm-up]
Set 2: 160 lbs x 14
Set 3: 160 lbs x 13
Set 4: 160 lbs x 12

Romanian Deadlift (Dumbbell)
"3 Sets of 10-15"
Set 1: 50 lbs x 8 [Warm-up]
Set 2: 60 lbs x 15
Set 3: 60 lbs x 13
Set 4: 60 lbs x 12

Reverse Lunge (Dumbbell)
"3 Sets of 12-15 Reps"
Set 1: 50 lbs x 8 [Warm-up]
Set 2: 60 lbs x 15
Set 3: 60 lbs x 12
Set 4: 60 lbs x 11

Leg Press - High and Wide Foot Placement (SNAP | Matrix | 167#)
"3 Sets of 15-20 Reps"
Set 1: 257 lbs x 5 [Warm-up]
Set 2: 347 lbs x 16
Set 3: 347 lbs x 14
Set 4: 347 lbs x 11

Calves on Leg Press (SNAP | Matrix | 167#)
"3 Sets of 10-15 Reps"
Set 1: 437 lbs x 8 [Warm-up]
Set 2: 797 lbs x 15
Set 3: 797 lbs x 13
Set 4: 797 lbs x 12

XRide (Octane Fitness)
"129/134"
Set 1: 2mi - 30min
 
That was a whole new type of torture for my back, definitely felt that, and still feeling it.


Upper A
Monday, May 05, 2025 at 4:38am

Incline Bench Press (Smith Machine)
Set 1: 75 lbs x 8 [Warm-up]
Set 2: 125 lbs x 12
Set 3: 125 lbs x 11

Smith Machine Shoulder Press (Seated)
Set 1: 45 lbs x 8 [Warm-up]
Set 2: 95 lbs x 12
Set 3: 75 lbs x 11
Set 4: 95 lbs x 10

Bench Press (Smith Machine)
"3 Sets of 12-15"
Set 1: 95 lbs x 8 [Warm-up]
Set 2: 135 lbs x 16
Set 3: 135 lbs x 14
Set 4: 135 lbs x 12

Freemotion Standing Chest Flyes (MATRIX)
Set 1: 15.5 lbs x 8 [Warm-up]
Set 2: 35.5 lbs x 17
Set 3: 35.5 lbs x 15

Cable Lateral Raises (SNAP | Freemotion | Matrix)
Set 1: 15.5 lbs x 8 [Warm-up]
Set 2: 26.5 lbs x 16
Set 3: 26.5 lbs x 13
Set 4: 26.5 lbs x 11

Bicep Curl (Machine)
Set 1: 55 lbs x 8 [Warm-up]
Set 2: 105 lbs x 18
Set 3: 105 lbs x 16
Set 4: 105 lbs x 14

Single Arm Lat Pulldown
Set 1: 125 lbs x 8 [Warm-up]
Set 2: 200 lbs x 12
Set 3: 200 lbs x 10

Seated Row (Machine)
Set 1: 120 lbs x 8 [Warm-up]
Set 2: 200 lbs x 3
Set 3: 200 lbs x 3
Set 4: 200 lbs x 3
Set 5: 200 lbs x 3
Set 6: 200 lbs x 3
Set 7: 200 lbs x 3
Set 8: 200 lbs x 3
Set 9: 200 lbs x 3
Set 10: 200 lbs x 3
Set 11: 200 lbs x 3

Chest Supported Incline Row (Wide, Dumbbells)
Set 1: 30 lbs x 8 [Warm-up]
Set 2: 70 lbs x 11
Set 3: 70 lbs x 8

XRide (Octane Fitness)
Set 1: 3.8mi - 30min
 
Okay my back feels fine, or maybe it's because the pump in my quads is absolutely insane. I hope there's no climbing today at work.

I should have murdered my hammys instead 💀 although that may have been equally as bad 😂


Legs
Tuesday, May 06, 2025 at 4:02am

Seated Leg Curls (TRUFit | Matrix)
"7 | 3 | 3
Leaning Forward
3 Sets of 12-15"
Set 1: 70 lbs x 8 [Warm-up]
Set 2: 140 lbs x 15
Set 3: 140 lbs x 14
Set 4: 140 lbs x 12

Leg Extension (Machine)
Set 1: 125 lbs x 8 [Warm-up]
Set 2: 245 lbs x 3
Set 3: 245 lbs x 3
Set 4: 245 lbs x 3
Set 5: 245 lbs x 3
Set 6: 245 lbs x 3
Set 7: 245 lbs x 3
Set 8: 245 lbs x 3
Set 9: 245 lbs x 3
Set 10: 245 lbs x 3
Set 11: 245 lbs x 3

Hack Squat (SNAP | Matrix | 105#)
"3 Sets of 10-15"
Set 1: 105 lbs x 8
Set 2: 195 lbs x 15
Set 3: 195 lbs x 12
Set 4: 195 lbs x 10

Machine Leg Press – Lower Foot Placement (TRUFit | Matrix | 167#)
"3 Sets of 10-15"
Set 1: 347 lbs x 8 [Warm-up]
Set 2: 527 lbs x 14
Set 3: 527 lbs x 12
Set 4: 527 lbs x 10

Split Squat (Dumbbell)
"2 Sets of 12-15"
Set 1: 60 lbs x 15
Set 2: 60 lbs x 13

Machine Hip Adductors (SNAP | Matrix)
"5
2 Sets of 10-15 Reps"
Set 1: 55 lbs x 8 [Warm-up]
Set 2: 100 lbs x 13
Set 3: 100 lbs x 10

Machine Calf Press – Leg Press (TRUFit | Matrix | 167#)
"Sets of 10-15 Reps"
Set 1: 527 lbs x 8 [Warm-up]
Set 2: 757 lbs x 15
Set 3: 757 lbs x 13
Set 4: 757 lbs x 11
 
I can go for a nap now 🫠


Pull A
Wednesday, May 07, 2025 at 3:48am

Straight Arm Cable Pullover (TRU | Life Fitness)
"2 Sets of 12-15"
Set 1: 35 lbs x 8 [Warm-up]
Set 2: 70 lbs x 14
Set 3: 70 lbs x 12

Single Arm Lat Cable Pulldown w/ Neutral Grip (SNAP | Matrix)
Set 1: 120 lbs x 8 [Warm-up]
Set 2: 195 lbs x 12
Set 3: 195 lbs x 10
Set 4: 195 lbs x 8

Seated Cable Row (TRU | Life Fitness)
Set 1: 70 lbs x 8 [Warm-up]
Set 2: 120 lbs x 13
Set 3: 120 lbs x 12
Set 4: 120 lbs x 11

Seated Cable Row - Bar Wide Grip
Set 1: 70 lbs x 8 [Warm-up]
Set 2: 120 lbs x 13
Set 3: 120 lbs x 12
Set 4: 120 lbs x 11

Wide Grip Lat Pulldown (TRU | Hammer Strength MTS)
Set 1: 70 lbs x 8 [Warm-up]
Set 2: 150 lbs x 11
Set 3: 150 lbs x 9

Bayesian Curls (SNAP | Matrix Freemotion)
Set 1: 25 lbs x 8 [Warm-up]
Set 2: 55.5 lbs x 15
Set 3: 55.5 lbs x 14
Set 4: 55.5 lbs x 12

Preacher Curl (Machine)
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 115 lbs x 14
Set 3: 115 lbs x 12
Set 4: 115 lbs x 8

XRide (Octane Fitness)
"129/134"
Set 1: 3.7mi - 30min
 
A day behind, yesterday got pretty crazy.

Elbows are feeling good for the first time in a long time, going very slow on the overhead press/extension movements but feeling solid.

Hopefully I can start hammering these triceps a little better without fear of injury.


Push A
Friday, May 09, 2025 at 10:59am

Cable Lateral Raises (SNAP | Freemotion Matrix)
Set 1: 16 lbs x 8 [Warm-up]
Set 2: 26 lbs x 17
Set 3: 26 lbs x 15
Set 4: 26 lbs x 13

Incline Chest Machine (SNAP | Matrix)
Set 1: 102 lbs x 8 [Warm-up]
Set 2: 242 lbs x 3
Set 3: 242 lbs x 3
Set 4: 242 lbs x 3
Set 5: 242 lbs x 3
Set 6: 242 lbs x 3
Set 7: 242 lbs x 3
Set 8: 242 lbs x 3
Set 9: 242 lbs x 3
Set 10: 242 lbs x 3
Set 11: 242 lbs x 2 [Failure]

Machine Chest Press (SNAP | Matrix | 15#)
"#1 | #1
3 Sets of 8-12"
Set 1: 105 lbs x 8 [Warm-up]
Set 2: 155 lbs x 12
Set 3: 155 lbs x 10
Set 4: 155 lbs x 8

Standing Cable Chest Flys
(SNAP | Freemotion Matrix)
Set 1: 26 lbs x 8 [Warm-up]
Set 2: 46 lbs x 16
Set 3: 46 lbs x 13

Reverse Cable Flys (SNAP | Freemotion | Matrix)
Set 1: 16 lbs x 8 [Warm-up]
Set 2: 26 lbs x 17
Set 3: 26 lbs x 16
Set 4: 26 lbs x 15

Cable Overhead Triceps Extension (EZ Curl Bar)
"Pin 12
3 Sets of 12-15"
Set 1: 30 lbs x 8 [Warm-up]
Set 2: 50 lbs x 16
Set 3: 50 lbs x 15
Set 4: 50 lbs x 14

Incline French Press (EZ Bar)
Set 1: 20 lbs x 8 [Warm-up]
Set 2: 40 lbs x 15
Set 3: 40 lbs x 12

Standing Upright Row (Wide Grip | EZ Bar)
Set 1: 20 lbs x 8 [Warm-up]
Set 2: 40 lbs x 12
Set 3: 40 lbs x 10

XRide (Octane Fitness)
"131/138"
Set 1: 3.8mi - 30min
 
Alright, busy weekend. Had to make sure my wife felt extra special for Mother's Day.

Maybe I should get my bloodwork to see where my E2 is, I usually don't care about "holidays" 😂

Nah my wife has been super supportive of me and my journey, just giving back to show my appreciation.

Legs B
Saturday, May 10, 2025 at 11:30am

Lying Leg Curls
(SNAP | Matrix)
Set 1: 70 lbs x 8 [Warm-up]
Set 2: 130 lbs x 15
Set 3: 130 lbs x 14
Set 4: 130 lbs x 12

Machine Hip Adductors (SNAP | Matrix)
Set 1: 50 lbs x 8 [Warm-up]
Set 2: 95 lbs x 15
Set 3: 95 lbs x 13

Leg Extensions (YMCA I Precor)
"3 Sets of 12-15"
Set 1: 170 lbs x 8 [Warm-up]
Set 2: 245 lbs x 16
Set 3: 245 lbs x 14
Set 4: 245 lbs x 12

Romanian Deadlift (Dumbbell)
Set 1: 40 lbs x 8 [Warm-up]
Set 2: 70 lbs x 15
Set 3: 70 lbs x 14
Set 4: 70 lbs x 12

Reverse Lunge (Dumbbell)
Set 1: 40 lbs x 8 [Warm-up]
Set 2: 70 lbs x 15
Set 3: 70 lbs x 13
Set 4: 70 lbs x 11

Leg Press High and Wide Foot Placement (YMCA | Nautilus | 100#)
"SST"
Set 1: 190 lbs x 8 [Warm-up]
Set 2: 280 lbs x 5 [Warm-up]
Set 3: 370 lbs x 5 [Warm-up]
Set 4: 460 lbs x 3
Set 5: 460 lbs x 3
Set 6: 460 lbs x 3
Set 7: 460 lbs x 3
Set 8: 460 lbs x 3
Set 9: 460 lbs x 3
Set 10: 460 lbs x 3
Set 11: 460 lbs x 3
Set 12: 460 lbs x 3
Set 13: 460 lbs x 3

Calves on Leg Press (SNAP | Matrix | 167#)
Set 1: 527 lbs x 8 [Warm-up]
Set 2: 807 lbs x 16
Set 3: 807 lbs x 14
Set 4: 807 lbs x 12

XRide (Octane Fitness)
"128/135"
Set 1: 3.7mi - 30min
 
Bro I literally want to throw up right now 🫠💀

Trying to kill me I think, but it got done 💪🏻😂



Incline Chest Machine (SNAP | Matrix)
"Settings: 1 | 1 ,,
2 Sets of 10-12 ,,"
Set 1: 107 lbs x 8 [Warm-up]
Set 2: 197 lbs x 13
Set 3: 197 lbs x 11

Smith Machine Shoulder Press (Seated)
"Settings: 1 | 1 ,,
3 Sets of 10-12 ,,"
Set 1: 80 lbs x 8 [Warm-up]
Set 2: 130 lbs x 13
Set 3: 130 lbs x 11
Set 4: 130 lbs x 9

Bench Press (Smith Machine)
"Close Grip ,,
Settings: 1 ,,
Safety: 1 ,,
3 Sets of 12-15 ,,"
Set 1: 90 lbs x 8 [Warm-up]
Set 2: 140 lbs x 15
Set 3: 140 lbs x 14
Set 4: 140 lbs x 11

Freemotion Standing Chest Flyes (MATRIX)
Set 1: 16.5 lbs x 8 [Warm-up]
Set 2: 36.5 lbs x 18
Set 3: 36.5 lbs x 16
Set 4: 36.5 lbs x 14
Set 5: 36.5 lbs x 13
Set 6: 36.5 lbs x 12
Set 7: 36.5 lbs x 10
Set 8: 36.5 lbs x 8

Cable Lateral Raises (SNAP | Freemotion | Matrix)
Set 1: 16.5 lbs x 8 [Warm-up]
Set 2: 26.5 lbs x 17
Set 3: 26.5 lbs x 15
Set 4: 26.5 lbs x 13
Set 5: 26.5 lbs x 12
Set 6: 26.5 lbs x 10
Set 7: 26.5 lbs x 8
Set 8: 26.5 lbs x 5

Bicep Curl (Machine)
"Settings: 5 ,,
3 Sets of 12-15"
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 110 lbs x 19
Set 3: 110 lbs x 16
Set 4: 110 lbs x 14

Single Arm Lat Pulldown
Set 1: 130 lbs x 8 [Warm-up]
Set 2: 205 lbs x 12
Set 3: 205 lbs x 10

Chest Supported Incline Row (Dumbbell)
"CG Grip/Elbows close to body"
Set 1: 40 lbs x 8 [Warm-up]
Set 2: 70 lbs x 15
Set 3: 70 lbs x 12
Set 4: 70 lbs x 9
Set 5: 70 lbs x 8
Set 6: 70 lbs x 6
Set 7: 70 lbs x 5
Set 8: 70 lbs x 3

Chest Supported Incline Row (Wide, Dumbbells)
"Pronated Grip/Elbows Wide for Rhomboid/Upper Back Focus
2 Sets of 8-12 Reps"
Set 1: 30 lbs x 8 [Warm-up]
Set 2: 60 lbs x 12
Set 3: 60 lbs x 10

XRide (Octane Fitness)
"131/139"
Set 1: 3.9mi - 30min
 
That was a brutal leg day...


Leg Extension (Machine)
"Settings: 8 | 1
3 Sets of 12-15"
Set 1: 135 lbs x 8 [Warm-up]
Set 2: 235 lbs x 15
Set 3: 235 lbs x 12
Set 4: 235 lbs x 10
Set 5: 245 lbs x 8
Set 6: 245 lbs x 6
Set 7: 245 lbs x 5
Set 8: 245 lbs x 3

Machine Leg Press – Lower Foot Placement (TRUFit | Matrix | 167#)
Set 1: 437 lbs x 5 [Warm-up]
Set 2: 527 lbs x 15
Set 3: 527 lbs x 13
Set 4: 527 lbs x 11

Machine Calf Press – Leg Press (TRUFit | Matrix | 167#)
Set 1: 527 lbs x 8 [Warm-up]
Set 2: 807 lbs x 16
Set 3: 807 lbs x 12
Set 4: 807 lbs x 9

Split Squat (Dumbbell)
Set 1: 70 lbs x 15
Set 2: 70 lbs x 13

Hack Squat (SNAP | Matrix | 105#)
Set 1: 110 lbs x 8
Set 2: 200 lbs x 15
Set 3: 200 lbs x 11
Set 4: 200 lbs x 8

Machine Hip Adductors (SNAP | Matrix)
"Settings: 5
2 Sets of 10-15 Reps"
Set 1: 55 lbs x 8 [Warm-up]
Set 2: 100 lbs x 15
Set 3: 100 lbs x 12

Lying Leg Curls
(SNAP | Matrix)
"Settings: 1 | 1"
Set 1: 72.5 lbs x 8 [Warm-up]
Set 2: 132.5 lbs x 16
Set 3: 132.5 lbs x 9
Set 4: 132.5 lbs x 6
Set 5: 132.5 lbs x 4
Set 6: 132.5 lbs x 3
Set 7: 132.5 lbs x 2
Set 8: 132.5 lbs x 1

XRide (Octane Fitness)
"133/140"
Set 1: 3.9mi - 30min
 
You must log in or register to reply here.
Back
Top