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Aimanabolic's Notso Fatso Log

Had to skip yesterday, had caught a cold or something from my daughter.

Couldn't breathe and had a field day with my son that I had already agreed to be at.

Overall a torturous day, was drinking DayQuil like water, not sure if there's calories in it 😂

Anyway made up my Pull day today, will finish the rest of my workouts a day behind this week.


Straight Arm Cable Pullover (TRU | Life Fitness)
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 13
Set 3: 195 lbs x 11
Set 4: 195 lbs x 8

Seated Cable Row (TRU | Life Fitness)
Set 1: 65 lbs x 8 [Warm-up]
Set 2: 115 lbs x 15
Set 3: 115 lbs x 12
Set 4: 115 lbs x 10
Set 5: 115 lbs x 8
Set 6: 115 lbs x 7
Set 7: 115 lbs x 5
Set 8: 115 lbs x 3

Seated Cable Row - Bar Wide Grip
Set 1: 70 lbs x 8 [Warm-up]
Set 2: 120 lbs x 12
Set 3: 120 lbs x 10
Set 4: 120 lbs x 8

Wide Grip Lat Pulldown (TRU | Hammer Strength MTS)
Set 1: 70 lbs x 8 [Warm-up]
Set 2: 150 lbs x 12
Set 3: 150 lbs x 9

Bayesian Curls (SNAP | Matrix Freemotion)
Set 1: 26 lbs x 8 [Warm-up]
Set 2: 56 lbs x 14
Set 3: 56 lbs x 13
Set 4: 56 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 9

XRide (Octane Fitness)
"136/139"
Set 1: 3.8mi - 30min
 
Still getting pretty winded between sets, sickness is clearing up but it still has me gassing out quicker than normal.

Hopefully I won't pass out doing legs tomorrow, but the wifey will be with me to give me mouth to mouth if I need it 😂


Reverse Cable Flys (SNAP | Freemotion | Matrix)
Set 1: 16.5 lbs x 8 [Warm-up]
Set 2: 26.5 lbs x 18
Set 3: 26.5 lbs x 17
Set 4: 26.5 lbs x 16

Cable Lateral Raises (SNAP | Freemotion Matrix)
Set 1: 16.5 lbs x 8 [Warm-up]
Set 2: 26.5 lbs x 15
Set 3: 26.5 lbs x 11
Set 4: 26.5 lbs x 8
Set 5: 26.5 lbs x 6
Set 6: 26.5 lbs x 5
Set 7: 26.5 lbs x 4
Set 8: 26.5 lbs x 3

Standing Cable Chest Flys
(SNAP | Freemotion Matrix)
Set 1: 26.5 lbs x 8 [Warm-up]
Set 2: 46.5 lbs x 15
Set 3: 46.5 lbs x 11
Set 4: 46.5 lbs x 8
Set 5: 46.5 lbs x 6
Set 6: 46.5 lbs x 5
Set 7: 46.5 lbs x 4
Set 8: 46.5 lbs x 3

Incline Chest Machine (SNAP | Matrix)
Set 1: 102 lbs x 8 [Warm-up]
Set 2: 192 lbs x 13
Set 3: 192 lbs x 11

Machine Chest Press (SNAP | Matrix | 15#)
Set 1: 105 lbs x 8 [Warm-up]
Set 2: 155 lbs x 12
Set 3: 155 lbs x 11
Set 4: 155 lbs x 9

Cable Overhead Triceps Extension (EZ Curl Bar)
Set 1: 30 lbs x 8 [Warm-up]
Set 2: 50 lbs x 17
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 13

Standing Upright Row (Wide Grip | EZ Bar)
Set 1: 20 lbs x 8 [Warm-up]
Set 2: 40 lbs x 13
Set 3: 40 lbs x 10

XRide (Octane Fitness)
"135/139"
Set 1: 3.7mi - 30min
 
Pretty busy weekend, finished up my Legs workout on Saturday.

Coach gave to blessing to move back into growing.

So we'll see how much more muscle we can pack on before hitting a long cut. Hoping to see abs sometime this year 😂


Calf Press on Leg Press (YMCA | Nautilus | 100#)
"3 Sets of 10-15 Reps"
Set 1: 370 lbs x 8 [Warm-up]
Set 2: 550 lbs x 18
Set 3: 550 lbs x 15
Set 4: 550 lbs x 10

Leg Press High and Wide Foot Placement (YMCA | Nautilus | 100#)
"3 Sets of 15-20 Reps"
Set 1: 280 lbs x 8 [Warm-up]
Set 2: 370 lbs x 20
Set 3: 370 lbs x 16
Set 4: 370 lbs x 12

Leg Extensions (YMCA I Precor)
"Settings: 1 | 3 | 8
3 Sets of 12-15"
Set 1: 125 lbs x 10 [Warm-up]
Set 2: 245 lbs x 16
Set 3: 245 lbs x 10
Set 4: 245 lbs x 7
Set 5: 245 lbs x 5
Set 6: 245 lbs x 4
Set 7: 245 lbs x 3
Set 8: 245 lbs x 2

Reverse Lunge (Dumbbell)
Set 1: 40 lbs x 8 [Warm-up]
Set 2: 70 lbs x 16
Set 3: 70 lbs x 14
Set 4: 70 lbs x 12

Machine Hip Adductors (SNAP | Matrix)
Set 1: 50 lbs x 8 [Warm-up]
Set 2: 100 lbs x 16
Set 3: 100 lbs x 14

Prone Leg Curls (YMCA | Precor)
"Settings: 3"
Set 1: 30 lbs x 8 [Warm-up]
Set 2: 70 lbs x 15
Set 3: 70 lbs x 11
Set 4: 70 lbs x 8
Set 5: 70 lbs x 6
Set 6: 70 lbs x 5
Set 7: 70 lbs x 4
Set 8: 70 lbs x 2

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 13

XRide (Octane Fitness)
Set 1: 3.7mi - 30min
 
Smith Machine Shoulder Press (Seated)
Set 1: 85 lbs x 8 [Warm-up]
Set 2: 135 lbs x 13
Set 3: 135 lbs x 11
Set 4: 135 lbs x 10

Cable Lateral Raises (SNAP | Freemotion | Matrix)
"Settings: 9
3 Sets of 10-15"
Set 1: 17 lbs x 8 [Warm-up]
Set 2: 27 lbs x 19
Set 3: 27 lbs x 17
Set 4: 27 lbs x 15

Freemotion Standing Chest Flyes (MATRIX)
"Settings: 9
2 Sets of 12-15"
Set 1: 17 lbs x 8 [Warm-up]
Set 2: 37 lbs x 20
Set 3: 37 lbs x 17
Set 4: 37 lbs x 15

Incline Chest Machine (SNAP | Matrix)
"Settings: 1 | 1
2 Sets of 10-12"
Set 1: 112 lbs x 8 [Warm-up]
Set 2: 202 lbs x 15
Set 3: 202 lbs x 12

Bench Press (Smith Machine)
Set 1: 85 lbs x 8 [Warm-up]
Set 2: 135 lbs x 16
Set 3: 135 lbs x 14
Set 4: 135 lbs x 12

Machine Bicep Curl (SNAP | Matrix)
"Settings: 5
3 Sets of 12-15"
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 120 lbs x 18
Set 3: 120 lbs x 16
Set 4: 120 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
Set 4: 205 lbs x 2 [Failure]

Chest Supported Incline Row (Dumbbell)
"CG Grip/Elbows close to body
Settings: 2
2 Sets of 10-12"
Set 1: 40 lbs x 8 [Warm-up]
Set 2: 80 lbs x 15
Set 3: 80 lbs x 13
Set 4: 80 lbs x 7 [Failure]

Chest Supported Incline Row (Wide, Dumbbells)
"Pronated Grip/Elbows Wide for Rhomboid/Upper Back Focus
Settings: 2
2 Sets of 8-12 Reps"
Set 1: 35 lbs x 8 [Warm-up]
Set 2: 70 lbs x 13
Set 3: 70 lbs x 12
Set 4: 70 lbs x 6 [Failure]

XRide (Octane Fitness)
Set 1: 3.9mi - 30min
 
Legs A

Lying Leg Curls
(SNAP | Matrix)
"Settings: 1 | 5
3 Sets of 12-15"
Set 1: 75 lbs x 8 [Warm-up]
Set 2: 135 lbs x 16
Set 3: 135 lbs x 14
Set 4: 135 lbs x 12

Machine Hip Adductors (SNAP | Matrix)
"Settings: 5
2 Sets of 10-15 Reps"
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 105 lbs x 13
Set 3: 105 lbs x 10

Split Squat (Dumbbell)
"2 Sets of 12-15"
Set 1: 80 lbs x 15
Set 2: 80 lbs x 12

Hack Squat (SNAP | Matrix | 105#)
"3 Sets of 10-15"
Set 1: 115 lbs x 8
Set 2: 205 lbs x 13
Set 3: 205 lbs x 11
Set 4: 205 lbs x 9

Leg Extension (Machine)
Set 1: 137.5 lbs x 8 [Warm-up]
Set 2: 237.5 lbs x 16
Set 3: 237.5 lbs x 14
Set 4: 237.5 lbs x 12

Machine Leg Press – Lower Foot Placement (TRUFit | Matrix | 167#)
"3 Sets of 10-15"
Set 1: 357 lbs x 8 [Warm-up]
Set 2: 537 lbs x 12
Set 3: 537 lbs x 10
Set 4: 537 lbs x 8

Machine Calf Press – Leg Press (TRUFit | Matrix | 167#)
Set 1: 537 lbs x 8 [Warm-up]
Set 2: 817 lbs x 14
Set 3: 817 lbs x 12
Set 4: 817 lbs x 10

XRide (Octane Fitness)
Set 1: 3.7mi - 30min
 
Guess the website was down yesterday, here's yesterday's workout.


Cable Lat Prayers (SNAP | Matrix)
"Settings: Top
2 Sets of 12-15"
Set 1: 50 lbs x 8 [Warm-up]
Set 2: 100 lbs x 16
Set 3: 100 lbs x 12
Set 4: 100 lbs x 5 [Failure]

Single Arm Lat Cable Pulldown w/ Neutral Grip (SNAP | Matrix)
"Elbows tight to body, pulling straight down and back
3 Sets of 8-12"
Set 1: 120 lbs x 8 [Warm-up]
Set 2: 195 lbs x 13
Set 3: 195 lbs x 12
Set 4: 195 lbs x 10
Set 5: 195 lbs x 2 [Failure]

Machine Low Row (TRUFit | HS MTS)
"Med Grip | Elbows close to body
3 Sets of 10-12"
Set 1: 80 lbs x 8 [Warm-up]
Set 2: 150 lbs x 12
Set 3: 150 lbs x 11
Set 4: 150 lbs x 10
Set 5: 150 lbs x 4 [Failure]

Seated Cable Row - Bar Wide Grip
Set 1: 70 lbs x 8 [Warm-up]
Set 2: 120 lbs x 12
Set 3: 120 lbs x 10
Set 4: 120 lbs x 9
Set 5: 120 lbs x 2 [Failure]

Wide Grip Lat Pulldown (TRU | Hammer Strength MTS)
"D-Handles
Settings: 8
2 Sets of 10-12 Reps"
Set 1: 80 lbs x 8 [Warm-up]
Set 2: 150 lbs x 13
Set 3: 150 lbs x 10
Set 4: 150 lbs x 3 [Failure]

Bayesian Curls (SNAP | Matrix Freemotion)
"Lean forward | Elbows back | Deep stretch
Settings:
3 Sets of 12-15"
Set 1: 26 lbs x 8 [Warm-up]
Set 2: 56 lbs x 16
Set 3: 56 lbs x 15
Set 4: 56 lbs x 13

Machine Preacher Curl (TRUFit | HS)
"Settings: 6
3 Sets of 12-15"
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 120 lbs x 14
Set 3: 120 lbs x 12
Set 4: 120 lbs x 10

XRide (Octane Fitness)
Set 1: 3.8mi - 30min
 
I'm burned out from these crazy weeks. End of the school year with the kiddos and kicking off new projects at work 🤯

This is precisely why I decided to have a coach, helps take 90% of the planning out of my gym time. Just gotta show up and do the work.


Reverse Cable Flys (SNAP | Freemotion | Matrix)
"Settings: 16
3 Sets of 12-20 Reps"
Set 1: 17 lbs x 8 [Warm-up]
Set 2: 27 lbs x 17
Set 3: 27 lbs x 15
Set 4: 27 lbs x 13

Standing Cable Chest Flys
(SNAP | Freemotion Matrix)
"Settings: 9
2 Sets of 12-15"
Set 1: 27 lbs x 8 [Warm-up]
Set 2: 47 lbs x 16
Set 3: 47 lbs x 13

Cable Lateral Raises (SNAP | Freemotion Matrix)
"Settings: 9
3 Sets of 10-15"
Set 1: 17 lbs x 8 [Warm-up]
Set 2: 27 lbs x 15
Set 3: 27 lbs x 13
Set 4: 27 lbs x 10

Plate Loaded Incline Chest Press (SNAP | Matrix | 12#)
Set 1: 107 lbs x 8 [Warm-up]
Set 2: 197 lbs x 13
Set 3: 197 lbs x 11

Machine Chest Press (SNAP | Matrix | 15#)
"Settings: 1 | 1
3 Sets of 8-12"
Set 1: 110 lbs x 5 [Warm-up]
Set 2: 160 lbs x 12
Set 3: 160 lbs x 10
Set 4: 160 lbs x 8

Machine Tricep Extensions (TRUFit | HS)
"Settings: 7
3 Sets of 12-15"
Set 1: 80 lbs x 8 [Warm-up]
Set 2: 140 lbs x 15
Set 3: 140 lbs x 13
Set 4: 140 lbs x 11

Incline French Press (EZ Bar)
Set 1: 25 lbs x 8 [Warm-up]
Set 2: 45 lbs x 15
Set 3: 45 lbs x 13

Cable Wide / EZ Bar Upright Row (TRUFit | LF)
"Settings: 19
2 Sets of 10-12"
Set 1: 20 lbs x 8 [Warm-up]
Set 2: 42.5 lbs x 12
Set 3: 42.5 lbs x 11

XRide (Octane Fitness)
Set 1: 3.7mi - 30min
 
Been a crazy busy end of year, and I only have 1 kiddo in school so far 😂

Forgot to post up my last (Legs) workout of last week.

On the brightside my son lost his first tooth, he was freaking out beforehand but calmed down pretty quickly after it was done.

The wife wanted to do some "trick" to get it out but I just yanked it out by hand (in a napkin) 🤷🏼 😂


Legs B
Friday, May 23, 2025 at 6:52am

PL Calf Press (TF | Matrix | 167#)
"3 Sets of 10-15 Reps"
Set 1: 347 lbs x 12 [Warm-up]
Set 2: 527 lbs x 8 [Warm-up]
Set 3: 807 lbs x 18
Set 4: 807 lbs x 15
Set 5: 807 lbs x 13

PL Leg Press | High & Wide (TF | Matrix | 167#)
"3 Sets of 15-20 Reps"
Set 1: 347 lbs x 8 [Warm-up]
Set 2: 437 lbs x 19
Set 3: 437 lbs x 17
Set 4: 437 lbs x 15

🤖 Leg Extensions (Y I Precor)
Set 1: 145 lbs x 8 [Warm-up]
Set 2: 245 lbs x 17
Set 3: 245 lbs x 15
Set 4: 245 lbs x 12

Reverse Lunge (Dumbbell)
Set 1: 80 lbs x 16
Set 2: 80 lbs x 14
Set 3: 80 lbs x 10

🤖 Hip Adduction (Y | Precor)
Set 1: 50 lbs x 8 [Warm-up]
Set 2: 110 lbs x 20
Set 3: 110 lbs x 16

Prone Leg Curls (YMCA | Precor)
"Settings: 3
3 Sets of 12-15"
Set 1: 35 lbs x 8 [Warm-up]
Set 2: 70 lbs x 18
Set 3: 70 lbs x 16
Set 4: 70 lbs x 14

Romanian Deadlift (Dumbbell)
Set 1: 80 lbs x 16
Set 2: 80 lbs x 13
Set 3: 80 lbs x 11

XRide (Octane Fitness)
Set 1: 3.7mi - 30min
 
Wasn't able to make it to the gym on Memorial Day, hope everyone had a good weekend.

Started my Monday Upper workout on Tuesday:


Cable Lateral Raises (SNAP | Freemotion | Matrix)
Set 1: 17.5 lbs x 8 [Warm-up]
Set 2: 27.5 lbs x 17
Set 3: 27.5 lbs x 15
Set 4: 27.5 lbs x 14

Freemotion Standing Chest Flyes (MATRIX)
Set 1: 27.5 lbs x 8 [Warm-up]
Set 2: 37.5 lbs x 17
Set 3: 37.5 lbs x 16
Set 4: 37.5 lbs x 15

Smith Machine Shoulder Press (Seated)
Set 1: 90 lbs x 8 [Warm-up]
Set 2: 140 lbs x 12
Set 3: 140 lbs x 11
Set 4: 140 lbs x 10

PL Incline Chest Press (SNAP | Matrix | 12#)
"Settings: 1 | 1
2 Sets of 10-12"
Set 1: 117 lbs x 8 [Warm-up]
Set 2: 207 lbs x 15
Set 3: 207 lbs x 12

Bench Press (Smith Machine)
"Close Grip
Settings: 1
Safety: 1
3 Sets of 12-15"
Set 1: 75 lbs x 8 [Warm-up]
Set 2: 140 lbs x 15
Set 3: 140 lbs x 13
Set 4: 140 lbs x 12

Machine Bicep Curl (SNAP | Matrix)
Set 1: 65 lbs x 8 [Warm-up]
Set 2: 130 lbs x 16
Set 3: 130 lbs x 15
Set 4: 130 lbs x 13

Chest Supported Incline Row (Wide, Dumbbells)
Set 1: 35 lbs x 8 [Warm-up]
Set 2: 70 lbs x 14
Set 3: 70 lbs x 13
Set 4: 70 lbs x 6 [Failure]
Set 5: 70 lbs x 3 [Failure]

Chest Supported Incline Row (Dumbbell)
Set 1: 40 lbs x 8 [Warm-up]
Set 2: 90 lbs x 13
Set 3: 90 lbs x 12
Set 4: 90 lbs x 5 [Failure]
Set 5: 90 lbs x 3 [Failure]

Single Arm Lat Pulldown
"Elbows tight to body, pulling straight down and back
2 Sets of 8-12"
Set 1: 130 lbs x 8 [Warm-up]
Set 2: 205 lbs x 12
Set 3: 205 lbs x 10
Set 4: 205 lbs x 4 [Failure]
Set 5: 205 lbs x 2 [Failure]

XRide (Octane Fitness)
Set 1: 3.8mi - 30min
 
Incredible progress! Thank you for logging this here. Very inspiring.
 
Got some catching up to do, been dealing with some depression.

My mom and I celebrated our birthdays together for all my life being that they are a day apart.

Needless to say my birthday isn't the best time of year ever sense she passed. I'm good just in my head, definitely fuels my workouts.

I don't mind talking about my mental state, I'm more verbal about it than most men. I'd rather talk about it than let it kill me, I got kids and a wife to live for.

I'll be posting up my workout logs shortly.

Everything is on track and growth phase has started.
 
Alright finally catching up.


Legs - May 28th

🤖 Lying Leg Curls
(🫰🏻 | Matrix)
Set 1: 80 lbs x 8 [Warm-up]
Set 2: 140 lbs x 14
Set 3: 140 lbs x 13
Set 4: 140 lbs x 12

🤖 Leg Extensions (🫰🏻 | Matrix)
"Settings: 8 | 1
3 Sets of 12-15"
Set 1: 100 lbs x 8 [Warm-up]
Set 2: 200 lbs x 15
Set 3: 200 lbs x 14
Set 4: 200 lbs x 13

🤖 Hip Adductors - (🫰🏻 | Matrix)
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 105 lbs x 13
Set 3: 105 lbs x 11

Split Squat (Dumbbell)
Set 1: 80 lbs x 15
Set 2: 80 lbs x 13

🛞 Hack Squat (🫰🏻 | Matrix | 105#)
Set 1: 115 lbs x 8
Set 2: 205 lbs x 13
Set 3: 205 lbs x 12
Set 4: 205 lbs x 10

🛞 Leg Press - Lower (🫰🏻 | Matrix | 167#)
"3 Sets of 10-15"
Set 1: 347 lbs x 8 [Warm-up]
Set 2: 527 lbs x 15
Set 3: 527 lbs x 12
Set 4: 527 lbs x 9

🛞 Calf Press (TRU | Matrix | 167#)
Set 1: 537 lbs x 8 [Warm-up]
Set 2: 817 lbs x 14
Set 3: 817 lbs x 13
Set 4: 817 lbs x 11

🫀 Recumbent Bike (🫰🏻| XRide | Octane Fitness)
Set 1: 3.8mi - 30min
 
Pull - May 29th

Cable Lat Prayers (🫰🏻 | Matrix | Double)
Set 1: 55 lbs x 8 [Warm-up]
Set 2: 105 lbs x 14
Set 3: 105 lbs x 12
Set 4: 105 lbs x 5 [Failure]
Set 5: 105 lbs x 3 [Failure]

Cable One-Arm Pulldown - Neutral Grip (🫰🏻 | Matrix)
Set 1: 115 lbs x 8 [Warm-up]
Set 2: 190 lbs x 12
Set 3: 190 lbs x 10
Set 4: 190 lbs x 8
Set 5: 190 lbs x 3 [Failure]
Set 6: 190 lbs x 2 [Failure]

🤖 Low Row (TRU | HS MTS)
Set 1: 80 lbs x 8 [Warm-up]
Set 2: 150 lbs x 11
Set 3: 150 lbs x 10
Set 4: 150 lbs x 9
Set 5: 150 lbs x 5 [Failure]
Set 6: 150 lbs x 2 [Failure]

Seated Cable Row - Bar Wide Grip
Set 1: 70 lbs x 8 [Warm-up]
Set 2: 120 lbs x 11
Set 3: 120 lbs x 10
Set 4: 120 lbs x 9
Set 5: 120 lbs x 3 [Failure]
Set 6: 120 lbs x 2 [Failure]

🤖 Wide Grip Pulldown (TRU | HS MTS)
Set 1: 80 lbs x 8 [Warm-up]
Set 2: 150 lbs x 12
Set 3: 150 lbs x 9
Set 4: 150 lbs x 4 [Failure]
Set 5: 150 lbs x 2 [Failure]

Cable FM Bayesian Curls (🫰🏻 | Matrix)
Set 1: 26 lbs x 8 [Warm-up]
Set 2: 56 lbs x 16
Set 3: 56 lbs x 15
Set 4: 56 lbs x 14

🤖 Preacher Curl (TRU | HS)
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 120 lbs x 15
Set 3: 120 lbs x 12
Set 4: 120 lbs x 10

🫀 Recumbent Bike (🫰🏻| XRide | Octane Fitness)
Set 1: 3.8mi - 30min
 
Push - May 30th


🤖 Reverse Fly (TRU | Matrix)
"Settings: 1 | 3
3 Sets of 12-20 Reps"
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 120 lbs x 16
Set 3: 120 lbs x 14
Set 4: 120 lbs x 12

Cable Reverse Fly (🫰🏻 | Matrix | Freemotion)
"Settings: 16
3 Sets of 12-20 Reps"
Set 1: 17 lbs x 8 [Warm-up]
Set 2: 27 lbs x 17
Set 3: 27 lbs x 15
Set 4: 27 lbs x 13

🤖 Chest Fly (TRU | Matrix)
"Settings: 1 | 6
2 Sets of 12-15"
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 12

🤖 Lateral Raise (TRU | Matrix)
"Settings: 5
3 Sets of 10-15"
Set 1: 45 lbs x 8 [Warm-up]
Set 2: 85 lbs x 15
Set 3: 85 lbs x 13
Set 4: 85 lbs x 11

🛞 Incline Chest Press (🫰🏻 | Matrix | 12#)
Set 1: 112 lbs x 8 [Warm-up]
Set 2: 202 lbs x 12
Set 3: 202 lbs x 10

🛞 Chest Press (🫰🏻 | Matrix | 15#)
Set 1: 75 lbs x 8 [Warm-up]
Set 2: 165 lbs x 11
Set 3: 165 lbs x 9
Set 4: 165 lbs x 7

🤖 Tricep Extensions (TRU | HS)
"Settings: 7
3 Sets of 12-15"
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 11

Incline French Press (EZ Bar)
Set 1: 40 lbs x 5 [Warm-up]
Set 2: 60 lbs x 13
Set 3: 60 lbs x 10

Cable Upright Row - EZ Bar (🫰🏻 | Matrix | Double)
"Settings: 5
2 Sets of 10-12"
Set 1: 25 lbs x 8 [Warm-up]
Set 2: 45 lbs x 12
Set 3: 45 lbs x 11

🫀 Recumbent Bike (🫰🏻| XRide | Octane Fitness)
Set 1: 3.7mi - 30min
 
Legs - May 31st


🤖 Hip Adductors - (🫰🏻 | Matrix)
"Settings: 5
2 Sets of 10-15 Reps"
Set 1: 65 lbs x 8 [Warm-up]
Set 2: 110 lbs x 13
Set 3: 110 lbs x 9

🤖 Lying Leg Curl (🫰🏻 | Matrix)
"Settings: 1 | 5
3 Sets of 12-15"
Set 1: 80 lbs x 8 [Warm-up]
Set 2: 140 lbs x 15
Set 3: 140 lbs x 13
Set 4: 140 lbs x 12

🤖 Seated Leg Curl - Leaning Forward (TRU | Matrix)
"Settings: 7 | 3 | 3 | 3
3 Sets of 12-15"
Set 1: 75 lbs x 8 [Warm-up]
Set 2: 145 lbs x 14
Set 3: 145 lbs x 12
Set 4: 145 lbs x 10

Romanian Deadlift (Dumbbell)
"3 Sets of 10-15"
Set 1: 90 lbs x 14
Set 2: 90 lbs x 12
Set 3: 90 lbs x 10

Reverse Lunge (Dumbbell)
"3 Sets of 12-15 Reps"
Set 1: 90 lbs x 14
Set 2: 90 lbs x 13
Set 3: 90 lbs x 12

🤖 Leg Extensions (🫰🏻 | Matrix)
Set 1: 102.5 lbs x 8 [Warm-up]
Set 2: 202.5 lbs x 16
Set 3: 202.5 lbs x 15
Set 4: 202.5 lbs x 14

🛞 Leg Press | High (🫰🏻 | Matrix | 167#)
"3 Sets of 15-20 Reps"
Set 1: 237 lbs x 8 [Warm-up]
Set 2: 377 lbs x 20
Set 3: 377 lbs x 17
Set 4: 377 lbs x 15

🛞 Calf Press (🫰🏻 | Matrix | 167#)
"3 Sets of 10-15 Reps"
Set 1: 377 lbs x 10 [Warm-up]
Set 2: 737 lbs x 15
Set 3: 737 lbs x 14
Set 4: 737 lbs x 13

🫀 Recumbent Bike (🫰🏻| XRide | Octane Fitness)
Set 1: 3.6mi - 30min
 
Upper - June 2nd


Cable Lateral Raises (SNAP | Freemotion | Matrix)
"3 Sets of 10-15"
Set 1: 18 lbs x 8 [Warm-up]
Set 2: 28 lbs x 17
Set 3: 28 lbs x 15
Set 4: 28 lbs x 13

Freemotion Standing Chest Flyes (MATRIX)
"Settings: 9
2 Sets of 12-15"
Set 1: 28 lbs x 8 [Warm-up]
Set 2: 38 lbs x 18
Set 3: 38 lbs x 15

🤖 Seated Shoulder Press (🫰🏻 | Matrix)
"Settings: 7
3 Sets of 10-12"
Set 1: 70 lbs x 8 [Warm-up]
Set 2: 130 lbs x 12
Set 3: 130 lbs x 10
Set 4: 130 lbs x 8

🤖 Bicep Curl (🫰🏻 | Matrix)
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 13

🛞 Incline Chest Press (🫰🏻 | Matrix | 12#)
"Settings: 1 | 1
2 Sets of 10-12"
Set 1: 122 lbs x 8 [Warm-up]
Set 2: 212 lbs x 12
Set 3: 212 lbs x 10

Bench Press (Smith Machine)
Set 1: 80 lbs x 8 [Warm-up]
Set 2: 145 lbs x 14
Set 3: 145 lbs x 12
Set 4: 145 lbs x 10

Chest Supported Incline Row (Wide, Dumbbells)
Set 1: 35 lbs x 8 [Warm-up]
Set 2: 70 lbs x 15
Set 3: 70 lbs x 12
Set 4: 70 lbs x 7 [Failure]
Set 5: 70 lbs x 3 [Failure]

Chest Supported Incline Row (Dumbbell)
Set 1: 40 lbs x 8 [Warm-up]
Set 2: 90 lbs x 14
Set 3: 90 lbs x 12
Set 4: 90 lbs x 6 [Failure]
Set 5: 90 lbs x 2 [Failure]

Single Arm Lat Pulldown
Set 1: 130 lbs x 8 [Warm-up]
Set 2: 205 lbs x 12
Set 3: 205 lbs x 11
Set 4: 205 lbs x 4 [Failure]
Set 5: 205 lbs x 2 [Failure]

🫀 Recumbent Bike (🫰🏻| XRide | Octane Fitness)
Set 1: 3.7mi - 30min
 
Seriously need to get out of this rut I'm in. Mental Health is a MF, I'm good though. My coach won't let me kill myself, doesn't fit in my macros 🤣





Legs - June 3rd

🤖 Seated Leg Curl - Leaning Forward (TRU | Matrix)
Set 1: 70 lbs x 8 [Warm-up]
Set 2: 140 lbs x 14
Set 3: 140 lbs x 13
Set 4: 140 lbs x 12

🤖 Leg Extensions (TRU | Matrix)
Set 1: 140 lbs x 8 [Warm-up]
Set 2: 242.5 lbs x 15
Set 3: 242.5 lbs x 13
Set 4: 242.5 lbs x 11

🤖 Hip Adductors - (🫰🏻 | Matrix)
Set 1: 65 lbs x 8 [Warm-up]
Set 2: 100 lbs x 14
Set 3: 100 lbs x 11

Split Squat (Dumbbell)
Set 1: 90 lbs x 12
Set 2: 90 lbs x 10

🛞 Hack Squat (🫰🏻 | Matrix | 105#)
Set 1: 125 lbs x 8
Set 2: 215 lbs x 12
Set 3: 215 lbs x 11
Set 4: 215 lbs x 10

Machine Leg Press – Lower Foot Placement (TRUFit | Matrix | 167#)
Set 1: 367 lbs x 8 [Warm-up]
Set 2: 547 lbs x 12
Set 3: 547 lbs x 10
Set 4: 547 lbs x 8

🛞 Calf Press (TRU | Matrix | 167#)
Set 1: 547 lbs x 8 [Warm-up]
Set 2: 817 lbs x 15
Set 3: 817 lbs x 13
Set 4: 817 lbs x 11

🫀 Recumbent Bike (🫰🏻| XRide | Octane Fitness)
Set 1: 3.6mi - 30min
 
Pull - June 4th

Cable Lat Prayers (🫰🏻 | Matrix | Double)
"Settings: Top
2 Sets of 12-15"
Set 1: 55 lbs x 8 [Warm-up]
Set 2: 105 lbs x 15
Set 3: 105 lbs x 13
Set 4: 105 lbs x 7 [Failure]
Set 5: 105 lbs x 3 [Failure]

Cable One-Arm Pulldown - Neutral Grip (🫰🏻 | Matrix)
"Elbows tight to body, pulling straight down and back
3 Sets of 8-12"
Set 1: 115 lbs x 8 [Warm-up]
Set 2: 190 lbs x 12
Set 3: 190 lbs x 10
Set 4: 190 lbs x 8
Set 5: 190 lbs x 4 [Failure]
Set 6: 190 lbs x 2 [Failure]

🤖 Low Row (TRU | HS MTS)
Set 1: 80 lbs x 8 [Warm-up]
Set 2: 150 lbs x 12
Set 3: 150 lbs x 11
Set 4: 150 lbs x 10
Set 5: 150 lbs x 4 [Failure]
Set 6: 150 lbs x 2 [Failure]

Seated Cable Row - Bar Wide Grip
Set 1: 70 lbs x 8 [Warm-up]
Set 2: 120 lbs x 12
Set 3: 120 lbs x 10
Set 4: 120 lbs x 8
Set 5: 120 lbs x 4 [Failure]
Set 6: 120 lbs x 2 [Failure]

🤖 Lat Pulldown (🫰🏻 | Matrix)
"Settings: 3
2 Sets of 10-12 Reps"
Set 1: 100 lbs x 8 [Warm-up]
Set 2: 170 lbs x 12
Set 3: 170 lbs x 9
Set 4: 170 lbs x 3 [Failure]
Set 5: 170 lbs x 1 [Failure]

Cable FM Bayesian Curls (🫰🏻 | Matrix)
"Lean forward | Elbows back | Deep stretch
Settings: 9
3 Sets of 12-15"
Set 1: 27 lbs x 8 [Warm-up]
Set 2: 57 lbs x 14
Set 3: 57 lbs x 12
Set 4: 57 lbs x 11

🤖 Preacher Curl (TRU | HS)
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 120 lbs x 15
Set 3: 120 lbs x 13
Set 4: 120 lbs x 11

🫀 Recumbent Bike (🫰🏻| XRide | Octane Fitness)
Set 1: 3.7mi - 30min
 
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