• 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

MindlessWork said:
Hang in there brother I myself spent much of my life fighting depression and even turned to weed and booze to literally drown my demons when I was a young man. Ever since it been a battle once I got to kick the bad habit and avoiding trigger points like stress and tiredness helped a good bit.
Click to expand...
I appreciate the words of advice, luckily when I'm at my darkest my 3 year old daughter must have a 6th sense and she turns into a little angel to bring me back to reality. Then she goes back being the little demon she is 🤣🤣
 
aimanabolic said:
I appreciate the words of advice, luckily when I'm at my darkest my 3 year old daughter must have a 6th sense and she turns into a little angel to bring me back to reality. Then she goes back being the little demon she is 🤣🤣
Click to expand...
Ya, kids are like that haha. It's great your little girl is like a cheerful port in a storm when you do wind up into a dark place.
 
Kinda tweak my back (lower left oblique) somehow today. Oh well got all weekend the heal.


Legs - Friday, June 6th

🤖 Hip Adductors - (🫰🏻 | Matrix)
Set 1: 65 lbs x 8 [Warm-up]
Set 2: 110 lbs x 12
Set 3: 110 lbs x 11

🤖 Seated Leg Curl - Leaning Forward (TRU | Matrix)
"Settings: 7 | 3 | 3 | 3
3 Sets of 12-15"
Set 1: 77.5 lbs x 8 [Warm-up]
Set 2: 147.5 lbs x 15
Set 3: 147.5 lbs x 13
Set 4: 147.5 lbs x 10

Romanian Deadlift (Dumbbell)
Set 1: 90 lbs x 15
Set 2: 90 lbs x 13
Set 3: 90 lbs x 10

Reverse Lunge (Dumbbell)
Set 1: 90 lbs x 15
Set 2: 90 lbs x 13
Set 3: 90 lbs x 11

🤖 Leg Extensions (TRU | LF)
"Settings: 7 | 1 | L
3 Sets of 12-15"
Set 1: 130 lbs x 8 [Warm-up]
Set 2: 260 lbs x 15
Set 3: 260 lbs x 13
Set 4: 260 lbs x 11

🛞 Leg Press | High (🫰🏻 | Matrix | 167#)
Set 1: 247 lbs x 8 [Warm-up]
Set 2: 387 lbs x 18
Set 3: 387 lbs x 16
Set 4: 387 lbs x 14

🤖 Standing Calf Raise (TRU | HS)
"Settings: 5
3 Sets of 10-15 Reps"
Set 1: 200 lbs x 8 [Warm-up]
Set 2: 400 lbs x 15
Set 3: 400 lbs x 13
Set 4: 400 lbs x 11

🫀 Recumbent Bike (🫰🏻| XRide | Octane Fitness)
Set 1: 3.7mi - 30min
 
💪 Monday, June 09, 2025
🧠 Focus: Upper Body Hypertrophy



💥 Biceps & Shoulders

🤖 Bicep Curl (Matrix | Settings: 5)
3 Sets of 12–15
  • 70 lbs × 8 [Warm-up]
  • 145 lbs × 15
  • 145 lbs × 14
  • 145 lbs × 12

🤖 Seated Shoulder Press (Matrix)
  • 65 lbs × 8 [Warm-up]
  • 127.5 lbs × 15
  • 127.5 lbs × 12
  • 127.5 lbs × 10

🪢 Free Chest Flyes (Matrix | Settings: 9) — 2 Sets of 12–15
  • 20 lbs × 8 [Warm-up]
  • 40 lbs × 15
  • 40 lbs × 13

🪢 Free Lateral Raises (Matrix | Settings: 9) — 3 Sets of 10–15
  • 15 lbs × 8 [Warm-up]
  • 30 lbs × 15
  • 30 lbs × 14
  • 30 lbs × 13



🧱 Chest Press & Rows

🛞 Incline Chest Press (Matrix | Settings: 1 | 1 | 12#) — 2 Sets of 10–12
  • 127 lbs × 8 [Warm-up]
  • 217 lbs × 11
  • 217 lbs × 9

🧲 Bench Press (Smith Machine)
  • 80 lbs × 8 [Warm-up]
  • 145 lbs × 15
  • 145 lbs × 13
  • 145 lbs × 10



🪜 Pulling Movements

🔻 Single Arm Lat Pulldown
  • 130 lbs × 8 [Warm-up]
  • 205 lbs × 12
  • 205 lbs × 9

🧩 Chest Supported Incline Row – Wide (DB)
Pronated Grip | Elbows Out | Upper Back Focus | Settings: 2
  • 40 lbs × 8 [Warm-up]
  • 80 lbs × 12
  • 80 lbs × 10

🧩 Chest Supported Incline Row – Close Grip (DB)
Neutral Grip | Elbows In | Settings: 2
  • 40 lbs × 8 [Warm-up]
  • 90 lbs × 15
  • 90 lbs × 13



❤️ Cardio Finisher

🫀 Recumbent Bike (XRide | Octane Fitness)
  • 3.7 miles — 30 minutes

 
🦵 Legs A — Tuesday
🎯 Focus: Leg Hypertrophy

🤖 = Machine

🛞 = Plate Loaded Machine

🪢 = Cable Machine

🆓 = Freemotion Machine

🫀 = Cardio Equipment[/FONT]
Click to expand...



Workout Log

🤖 Seated Leg Curl – Leaning Forward (Matrix)
  • 75 lbs × 8 [Warm-up]
  • 142.5 lbs × 15
  • 142.5 lbs × 14
  • 142.5 lbs × 13

🤖 Leg Extensions (Matrix)
  • 125 lbs × 8 [Warm-up]
  • 245 lbs × 15
  • 245 lbs × 14
  • 245 lbs × 13

🤖 Hip Adductors (Matrix)
  • 65 lbs × 8 [Warm-up]
  • 100 lbs × 14
  • 100 lbs × 12

🏋️ Split Squat (Dumbbell)
  • 90 lbs × 12
  • 90 lbs × 10

🛞 Hack Squat (Matrix | 105#)
  • 125 lbs × 8
  • 215 lbs × 13
  • 215 lbs × 11
  • 215 lbs × 9

🤖 Machine Leg Press – Lower Foot Placement (Matrix | 167#)
  • 377 lbs × 8 [Warm-up]
  • 557 lbs × 12
  • 557 lbs × 10
  • 557 lbs × 8

🛞 Calf Press (Matrix | 167#)
  • 557 lbs × 8 [Warm-up]
  • 827 lbs × 15
  • 827 lbs × 13
  • 827 lbs × 11

🫀 Recumbent Bike (XRide | Octane Fitness)
  • 3.7 miles – 30 minutes


🥗 Monday Meal Breakdown

🍫 Breakfast Shake (Post Workout)
  • ISO100 Whey Protein, Chocolate — 2 scoops (240 cal)

🍓 Breakfast
  • Oatmeal, Old Fashioned — 156g (585 cal)
  • Flax Seeds — 7g (39 cal)
  • Blueberries — 86g (49 cal)

🍗 Lunch
  • Red Potatoes, Cooked — 208g (185 cal)
  • Chicken Breast, Cooked — 238g (393 cal)
  • Pineapple Chunks — 101g (50 cal)
  • Asparagus, Cooked — 133g (29 cal)

🥤 Afternoon Shake (Post Workout)
  • ISO100 Whey Protein, Vanilla — 2 scoops (220 cal)

🥩 Dinner
  • Peas and Carrots — 85g (54 cal)
  • 93% Lean Ground Beef, Cooked — 185g (335 cal)
  • Jasmine Rice, Cooked — 213g (276 cal)
  • Grapes, Seedless — 81g (56 cal)

🌙 Bedtime Shake
  • Casein Protein, Rich Chocolate — 2 scoops (130 cal)
 
Some Leg Day post Pump Porn:




20250610_050243.jpg20250610_050243(1).jpg20250610_050307(1).jpg20250610_050307(2).jpg
 
💪 Pull A — Wednesday
🎯 Focus: Back & Biceps Hypertrophy

🤖 = Machine
🛞 = Plate Loaded Machine
🪢 = Cable Machine
🆓 = Freemotion Machine
🫀 = Cardio Equipment

CG = Close Grip
NG = Neutral Grip
WG = Wide Grip
Click to expand...


Workout Log

🪢 Lat Prayers
  • 35 lbs × 8 [Warm-up]
  • 65 lbs × 16
  • 65 lbs × 13

🪢 NG Single Arm Lat Pulldown
  • 50 lbs × 8 [Warm-up]
  • 90 lbs × 12
  • 90 lbs × 10
  • 90 lbs × 8

🪢 WG Seated Row
  • 70 lbs × 8 [Warm-up]
  • 120 lbs × 12
  • 120 lbs × 11
  • 120 lbs × 9

🤖 Wide Grip Pulldown
  • 80 lbs × 8 [Warm-up]
  • 150 lbs × 13
  • 150 lbs × 10

🤖 Low Row
  • 80 lbs × 8 [Warm-up]
  • 160 lbs × 13
  • 160 lbs × 12
  • 160 lbs × 11

🪢🆓 Bayesian Curls
  • 25 lbs × 8 [Warm-up]
  • 45 lbs × 17
  • 45 lbs × 16
  • 45 lbs × 15

🤖 Preacher Curl
  • 65 lbs × 8 [Warm-up]
  • 125 lbs × 14
  • 125 lbs × 12
  • 125 lbs × 10

🫀 Recumbent Bike
  • 3.8 miles – 30 minutes


🥗 Tuesday Meal Breakdown

🍫 Breakfast Shake (Post Workout)
  • ISO100 Hydrolyzed Gourmet Chocolate — 2 servings (240 cal)

🍓 Breakfast
  • Blueberries — 96g (54 cal)
  • Flax Seeds — 6g (30 cal)
  • Oatmeal, Old Fashioned — 151g (560 cal)

🍗 Lunch
  • Chicken Breast, Cooked — 215g (355 cal)
  • Asparagus, Cooked — 140g (31 cal)
  • Red Potatoes, Cooked — 213g (190 cal)
  • Pineapple Chunks — 106g (53 cal)

🥤 Afternoon Shake (Post Workout)
  • ISO100 Hydrolyzed Gourmet Vanilla — 2 servings (220 cal)

🥩 Dinner
  • Grapes, Seedless — 79g (55 cal)
  • Jasmine Rice, Cooked — 220g (285 cal)
  • Turkey Breast, Cooked — 219g (414 cal)
  • Carrots, Cooked — 89g (31 cal)

🌙 Bedtime Shake
  • Elite Casein, Rich Chocolate — 1 serving (130 cal)


⚖️ Weight Tracker

  • 6/8 — 233.6
  • 6/9 — 234.2
  • 6/10 — 234.7
  • 6/11 — 235.0
 
Push A — Thursday
🎯 Focus: Chest, Shoulders & Triceps Hypertrophy


📝 Notes

Solid push day. Strength is consistent. Weight stable. Food compliance on point.


🏋️ Workout Log

Reverse Flyes – Cable (Freemotion)
  • 20 lbs × 8 [Warm-up]
  • 30 lbs × 22
  • 30 lbs × 17
  • 30 lbs × 14

Chest Flyes – Cable (Freemotion)
  • 30 lbs × 8 [Warm-up]
  • 50 lbs × 17
  • 50 lbs × 15

Lateral Raises – Cable (Freemotion)
  • 20 lbs × 8 [Warm-up]
  • 30 lbs × 16
  • 30 lbs × 13
  • 30 lbs × 11

Incline Chest Press – Plate Loaded
  • 127 lbs × 8 [Warm-up]
  • 217 lbs × 11
  • 217 lbs × 9
  • 217 lbs × 7

Chest Press – Plate Loaded
  • 75 lbs × 8 [Warm-up]
  • 165 lbs × 11
  • 165 lbs × 10
  • 165 lbs × 9

Tricep Extensions – Machine
  • 70 lbs × 8 [Warm-up]
  • 145 lbs × 15
  • 145 lbs × 14
  • 145 lbs × 13

Incline French Press – EZ Bar
  • 40 lbs × 5 [Warm-up]
  • 60 lbs × 13
  • 60 lbs × 12

Upright Row – Cable – EZ Bar
  • 30 lbs × 8 [Warm-up]
  • 50 lbs × 14
  • 50 lbs × 12

Recumbent Bike
  • 3.7 miles – 30 minutes


🍽️ Meal Breakdown — Wednesday

Breakfast Shake
  • ISO100 Hydrolyzed Gourmet Chocolate — 2 servings (240 cal)

Breakfast
  • Flax Seeds — 6g (33 cal)
  • Oatmeal, Old Fashioned — 151g (551 cal)
  • Blueberries — 81g (46 cal)

Lunch
  • Red Potatoes, Cooked — 224g (199 cal)
  • Chicken Breast, Cooked — 239g (394 cal)
  • Pineapple Chunks — 111g (55 cal)
  • Asparagus, Cooked — 124g (27 cal)

Afternoon Shake
  • ISO100 Hydrolyzed Gourmet Vanilla — 2 servings (220 cal)

Dinner
  • Peas and Carrots — 74g (47 cal)
  • Grapes, Seedless — 74g (51 cal)
  • Jasmine Rice, Cooked — 229g (297 cal)
  • Pot Roast Beef Chuck, Cooked — 77g (218 cal)
  • Chicken Breast, Shredded — 147g (143 cal)

Bedtime Shake
  • Elite Casein, Rich Chocolate — 1 serving (130 cal)


⚖️ Weight Tracker

  • 6/8 — 233.6
  • 6/9 — 234.2
  • 6/10 — 234.7
  • 6/11 — 235.0
  • 6/12 — 234.5
 
Legs B — Friday
🎯 Focus: Hamstring, Glute & Quad Hypertrophy

📝 Notes
Volume creeping higher on this one. Recovery staying solid. Weight steady.


🏋️ Workout Log

Hip Adductors – Machine
  • 65 lbs × 8 [Warm-up]
  • 110 lbs × 14
  • 110 lbs × 8

Seated Leg Curl – Machine (Forward Lean)
  • 77.5 lbs × 9 [Warm-up]
  • 147.5 lbs × 15
  • 147.5 lbs × 14
  • 147.5 lbs × 13

Romanian Deadlift – Dumbbell
  • 90 lbs × 15
  • 90 lbs × 13
  • 90 lbs × 11

Reverse Lunge – Dumbbell
  • 90 lbs × 15
  • 90 lbs × 13
  • 90 lbs × 11

Leg Extensions – Machine
  • 142.5 lbs × 8 [Warm-up]
  • 242.5 lbs × 15
  • 242.5 lbs × 14
  • 242.5 lbs × 13

Leg Press – Plate Loaded (High & Wide Stance)
  • 247 lbs × 8 [Warm-up]
  • 387 lbs × 19
  • 387 lbs × 17
  • 387 lbs × 15

Calf Press – Plate Loaded
  • 387 lbs × 8 [Warm-up]
  • 747 lbs × 14
  • 747 lbs × 13
  • 747 lbs × 12

Recumbent Bike
  • 3.7 miles – 30 minutes

Lying Leg Curl – Machine
  • 75 lbs × 8 [Warm-up]
  • 135 lbs × 16
  • 135 lbs × 14
  • 135 lbs × 12

Leg Extensions – Machine
  • 107.5 lbs × 8 [Warm-up]
  • 207.5 lbs × 17
  • 207.5 lbs × 16
  • 207.5 lbs × 15

Lying Leg Curl – Machine (Precor)
  • 45 lbs × 8 [Warm-up]
  • 90 lbs × 18
  • 90 lbs × 15
  • 90 lbs × 12

Glute Kickback – Machine (Precor)
  • 40 lbs × 8 [Warm-up]
  • 80 lbs × 15
  • 80 lbs × 14

Leg Extensions – Machine (Precor)
  • 145 lbs × 8 [Warm-up]
  • 245 lbs × 20
  • 245 lbs × 15
  • 245 lbs × 12


🍽️ Meal Breakdown — Thursday

Breakfast Shake
  • ISO100 Hydrolyzed Gourmet Chocolate — 2 servings (240 cal)

Breakfast
  • Flax Seeds — 8g (44 cal)
  • Blueberries — 86g (49 cal)
  • Oatmeal, Old Fashioned — 154g (577 cal)

Lunch
  • Chicken Breast, Cooked — 225g (371 cal)
  • Red Potatoes, Cooked — 215g (191 cal)
  • Pineapple Chunks — 107g (53 cal)
  • Asparagus, Cooked — 115g (25 cal)

Afternoon Shake
  • ISO100 Hydrolyzed Gourmet Vanilla — 2 servings (220 cal)

Dinner
  • Peas and Carrots — 69g (43 cal)
  • Grapes, Seedless — 72g (50 cal)
  • Jasmine Rice, Cooked — 221g (287 cal)
  • Turkey Breast, Cooked — 215g (406 cal)

Bedtime Shake
  • Elite Casein, Rich Chocolate — 1 serving (130 cal)


⚖️ Weight Tracker

  • 6/8 — 233.6
  • 6/9 — 234.2
  • 6/10 — 234.7
  • 6/11 — 235.0
  • 6/12 — 234.5
  • 6/13 — 234.5
 
🍽️ Nutrition Summary — Friday

Calories: 2,686
Protein: 288g
Carbs: 274g
Fats: 46g
Fiber: 32g


🍽️ Nutrition Summary — Saturday

Calories: 2,486
Protein: 281g
Carbs: 248g
Fats: 48g
Fiber: 29g


Rest & Recovery — Saturday & Sunday

Full rest days. Focus on recovery, food compliance, and sleep.
 
Upper A — Monday
🎯 Focus: Upper Body Hypertrophy

📝 Notes
Myo Reps on Chest lit my chest on fire — the intensity is next level. Great pump, solid recovery.

📊 Progress: Growth Phase — Week 3 — Day 1 — Staying Locked In 🔒


🏋️ Workout Log

Bicep Curl – Machine (Matrix)
  • 72.5 lbs × 8 [Warm-up]
  • 147.5 lbs × 14
  • 147.5 lbs × 13
  • 147.5 lbs × 12

Chest Flyes – Cable (Freemotion)
  • 20 lbs × 8 [Warm-up]
  • 40 lbs × 16
  • 40 lbs × 16 [Failure — MYO reps]
  • 40 lbs × 13
  • 40 lbs × 13 [Failure — MYO reps]

Lateral Raises – Cable (Freemotion)
  • 20 lbs × 8 [Warm-up]
  • 30 lbs × 16
  • 30 lbs × 16 [Failure — MYO reps]
  • 30 lbs × 13
  • 30 lbs × 13 [Failure — MYO reps]
  • 30 lbs × 10
  • 30 lbs × 10 [Failure — MYO reps]

Seated Shoulder Press – Machine (Matrix)
  • 65 lbs × 8 [Warm-up]
  • 127.5 lbs × 13
  • 127.5 lbs × 12
  • 127.5 lbs × 10

Incline Chest Press – Plate Loaded (Matrix)
  • 127 lbs × 8 [Warm-up]
  • 217 lbs × 11
  • 217 lbs × 11 [Failure — MYO reps]
  • 217 lbs × 6
  • 217 lbs × 6 [Failure — MYO reps]

Single Arm Lat Pulldown
  • 130 lbs × 8 [Warm-up]
  • 205 lbs × 12
  • 205 lbs × 9

Chest Supported Incline Row – Dumbbells (Wide Grip)
  • 40 lbs × 8 [Warm-up]
  • 80 lbs × 13
  • 80 lbs × 10

Chest Supported Incline Row – Dumbbells (Close Grip)
  • 40 lbs × 8 [Warm-up]
  • 90 lbs × 16
  • 90 lbs × 13

Bench Press – Smith Machine
  • 75 lbs × 8 [Warm-up]
  • 140 lbs × 14
  • 140 lbs × 14 [Failure — MYO reps]
  • 140 lbs × 11
  • 140 lbs × 11 [Failure — MYO reps]
  • 140 lbs × 7
  • 140 lbs × 7 [Failure — MYO reps]

Recumbent Bike
  • 3.7 miles – 30 minutes


🍽️ Nutrition Summary — Sunday

Calories: 2,651
Protein: 286g
Carbs: 253g
Fats: 41g
Fiber: 30g


⚖️ Weight Tracker

  • 6/13 — 234.5 lbs
  • 6/14 — 234.2 lbs
  • 6/15 — 234.6 lbs
  • 6/16 — 234.5 lbs
 
Legs — Tuesday
🎯 Focus: Lower Body Hypertrophy

📝 Notes
Dumbbell Split Squats flared up my back again — swapping them for Smith Machine Split Squats starting next Tuesday.

📊 Progress: Growth Phase — Week 3 — Day 2 — Staying Locked In 🔒


🏋️ Workout Log

Seated Leg Curl – Machine (Forward Lean)
  • 75 lbs × 8 [Warm-up]
  • 145 lbs × 15
  • 145 lbs × 14
  • 145 lbs × 13

Leg Extensions – Machine
  • 127.5 lbs × 8 [Warm-up]
  • 247.5 lbs × 15
  • 247.5 lbs × 14
  • 247.5 lbs × 13

Hip Adductors – Machine
  • 55 lbs × 8 [Warm-up]
  • 100 lbs × 15
  • 100 lbs × 10

Split Squat – Dumbbell
  • 100 lbs × 12
  • 100 lbs × 10

Hack Squat – Plate Loaded
  • 125 lbs × 8
  • 215 lbs × 13
  • 215 lbs × 12
  • 215 lbs × 10

Leg Press – Machine (Lower Foot Placement)
  • 377 lbs × 8 [Warm-up]
  • 557 lbs × 13
  • 557 lbs × 11
  • 557 lbs × 9

Calf Press – Plate Loaded
  • 557 lbs × 8 [Warm-up]
  • 827 lbs × 15
  • 827 lbs × 14
  • 827 lbs × 12

Recumbent Bike
  • 3.7 miles – 30 minutes


🍽️ Nutrition Summary — Monday

Calories: 2,647
Protein: 287g
Carbs: 270g
Fats: 41g
Fiber: 31g


⚖️ Weight Tracker

  • 6/13 — 234.5 lbs
  • 6/14 — 234.2 lbs
  • 6/15 — 234.6 lbs
  • 6/16 — 234.5 lbs
  • 6/17 — 234.9 lbs
 
Pull — Wednesday
🎯 Focus: Back & Biceps

📝 Notes
Working on 10% battery today, didn't get much sleep since the wife was working overnight.

Bed just feels wrong when it's empty.

Enough crying, I got the job done anyway without much gas in the tank. No records were broken, but we are still moving forward.

📊 Progress: Growth Phase — Week 3 — Day 3 — Showing Up No Matter What 🔒


🏋️ Workout Log

Lat Prayers – Cable
  • 35 lbs × 8 [Warm-up]
  • 65 lbs × 15
  • 65 lbs × 14

Neutral Grip Single Arm Lat Pulldown – Cable
  • 100 lbs × 8 [Warm-up]
  • 190 lbs × 12
  • 190 lbs × 10
  • 190 lbs × 9

Wide Grip Seated Row – Cable
  • 75 lbs × 8 [Warm-up]
  • 125 lbs × 11
  • 125 lbs × 10
  • 125 lbs × 8

Lat Pulldown – Machine
  • 100 lbs × 8 [Warm-up]
  • 170 lbs × 12
  • 170 lbs × 10

V-Grip Seated Row – Cable
  • 80 lbs × 8 [Warm-up]
  • 155 lbs × 11
  • 155 lbs × 10
  • 155 lbs × 9

Bayesian Curls – Cable (Freemotion)
  • 30 lbs × 8 [Warm-up]
  • 50 lbs × 14
  • 50 lbs × 12
  • 50 lbs × 11

Bicep Curl – Machine
  • 75 lbs × 8 [Warm-up]
  • 150 lbs × 15
  • 150 lbs × 14
  • 150 lbs × 13

Recumbent Bike
  • 3.7 miles – 30 minutes


🍽️ Nutrition Summary — Tuesday

Calories: 2,643
Protein: 292g
Carbs: 268g
Fats: 43g
Fiber: 31g


⚖️ Weight Tracker

7-Day Average: 234.8 lbs

  • WED (6/12) — 234.5 lbs
  • THU (6/13) — 234.5 lbs
  • FRI (6/14) — 234.2 lbs
  • SAT (6/15) — 234.6 lbs
  • SUN (6/16) — 234.9 lbs
  • MON (6/17) — 235.1 lbs
  • TUE (6/18) — 235.3 lbs
 
🧠 Push — Thursday
🎯 Focus: Chest, Shoulders & Triceps

📝 Notes
Right shoulder felt off today — likely from awkward lifting angles at work.
Skipped Myo Reps Match Sets on Side Laterals out of caution.
Still got in effective Myo Reps for all chest movements.

📊 Progress: Growth Phase — Week 3 — Day 4 — Adjust but Don’t Quit 🔒


🏋️ Workout Log

Reverse Flyes – Cable
  • 15 lbs × 8 [Warm-up]
  • 35 lbs × 18
  • 35 lbs × 15
  • 35 lbs × 12

Chest Flyes – Cable
Myo Rep Match Sets
  • 25 lbs × 8 [Warm-up]
  • 55 lbs × 16
  • 55 lbs × 16 [Failure]
  • 55 lbs × 10
  • 55 lbs × 10 [Failure]

Lateral Raises – Cable
(Skipped Myo Reps)
  • 15 lbs × 12 [Warm-up]
  • 25 lbs × 16
  • 25 lbs × 14
  • 25 lbs × 12

Incline Chest Press – Machine
Myo Rep Match Sets
  • 127 lbs × 8 [Warm-up]
  • 217 lbs × 11
  • 217 lbs × 11 [Failure]
  • 217 lbs × 8
  • 242 lbs × 8 [Failure]
  • 242 lbs × 4
  • 242 lbs × 4 [Failure]

Chest Press – Machine
Myo Rep Match Sets
  • 75 lbs × 8 [Warm-up]
  • 155 lbs × 12
  • 155 lbs × 12 [Failure]
  • 155 lbs × 8
  • 155 lbs × 8 [Failure]
  • 155 lbs × 5
  • 155 lbs × 5 [Failure]

Overhead Triceps Extension – EZ Bar
  • 25 lbs × 8 [Warm-up]
  • 55 lbs × 14
  • 55 lbs × 13
  • 55 lbs × 12

Incline French Press – EZ Bar
  • 30 lbs × 8
  • 60 lbs × 14
  • 60 lbs × 12

Upright Row – EZ Bar
  • 25 lbs × 8 [Warm-up]
  • 55 lbs × 12
  • 55 lbs × 9

Recumbent Bike
  • 3.7 miles – 30 minutes


🍽️ Nutrition Summary — Wednesday
Calories: 2,699
Protein: 284g
Carbs: 275g
Fats: 46g
Fiber: 34g


⚖️ Weight Tracker
7-Day Avg: 234.8 lbs
  • Thu — 235.3 lbs
  • Wed — 235.1 lbs
  • Tue — 234.9 lbs
  • Mon — 234.6 lbs
  • Sun — 234.2 lbs
  • Sat — 234.5 lbs
  • Fri — 234.5 lbs
 
🦵🏻 Legs B — Saturday
📊 Progress:
Growth Phase
Week 3 — Day 5​


📝 Notes:
Couldn't hit my leg day on Friday but got it in with my wife on Saturday.


🏋️ Workout Log:

Machine Lying Leg Curl
• 50 lbs x 8 (Warm-up)
• 100 lbs x 15
• 100 lbs x 14
• 100 lbs x 12

Machine Leg Extensions
• 145 lbs x 8 (Warm-up)
• 245 lbs x 21
• 245 lbs x 16
• 245 lbs x 13

Machine Hip Adduction
• 60 lbs x 8 (Warm-up)
• 120 lbs x 15
• 120 lbs x 12

Dumbbell Romanian Deadlift
• 90 lbs x 16
• 90 lbs x 14
• 90 lbs x 12

Dumbbell Reverse Lunge
• 90 lbs x 16
• 90 lbs x 14
• 90 lbs x 12

Plate-Loaded Leg Press – High & Wide
• 290 lbs x 8
• 380 lbs x 18
• 380 lbs x 14
• 380 lbs x 10

Plate-Loaded Calf Press
• 380 lbs x 8 (Warm-up)
• 560 lbs x 16
• 560 lbs x 13
• 560 lbs x 10

Treadmill
• 1.6 mi – 30 min


🥗 Nutrition Summary

Thursday, Jun 19
• 286g Protein
• 276g Carbs
• 42g Fat
• 31g Fiber

Friday, Jun 20
• 285g Protein
• 277g Carbs
• 44g Fat
• 32g Fiber


📉 Weight Tracker

7-Day Avg: 235.1 lbs

• SAT – 234.9 lbs
• FRI – 235.5 lbs
• THU – 235.6 lbs
• WED – 235.3 lbs
• TUE – 235.1 lbs
• MON – 234.9 lbs
• SUN – 234.6 lbs
 
💪 Upper — Monday
📊 Progress:
Growth Phase
Week 4 — Day 1​


📝 Notes:
Myo Rep Intensifier Sets on all Back Exercises #GrowBabyGrow


🏋️ Workout Log:

Machine Bicep Curl
• 72.5 lbs x 8 (Warm-up)
• 147.5 lbs x 15
• 147.5 lbs x 14
• 147.5 lbs x 13

Machine Chest Flyes
• 25 lbs x 8 (Warm-up)
• 45 lbs x 16
• 45 lbs x 15

Machine Lateral Raises
• 20 lbs x 8 (Warm-up)
• 30 lbs x 16
• 30 lbs x 14
• 30 lbs x 11

Machine Seated Shoulder Press
• 65 lbs x 8 (Warm-up)
• 130 lbs x 11
• 130 lbs x 10
• 130 lbs x 9

Machine Incline Chest Press
• 127 lbs x 8 (Warm-up)
• 217 lbs x 12
• 217 lbs x 9

Single Arm Lat Pulldown
• 120 lbs x 8 (Warm-up)
• 195 lbs x 12
• 195 lbs x 12 [Failure]
• 195 lbs x 9
• 195 lbs x 9 [Failure]

Chest Supported Incline Row (Wide, Dumbbells)
• 40 lbs x 8 (Warm-up)
• 80 lbs x 14
• 80 lbs x 14 [Failure]
• 80 lbs x 9
• 80 lbs x 9 [Failure]

Chest Supported Incline Row (Dumbbell)
• 50 lbs x 8 (Warm-up)
• 90 lbs x 13
• 90 lbs x 13 [Failure]
• 90 lbs x 9
• 90 lbs x 9 [Failure]

Smith Machine Bench Press (Close Grip)
• 75 lbs x 8 (Warm-up)
• 140 lbs x 15
• 140 lbs x 12
• 145 lbs x 10

Recumbent Bike
• 4.3 mi – 35 min

Machine Lat Pulldown
• 80 lbs x 8 (Warm-up)
• 160 lbs x 9
• 140 lbs x 8
• 120 lbs x 10
• 100 lbs x 11
• 80 lbs x 8
• 60 lbs x 15


🥗 Nutrition Summary

Saturday, Jun 21
• 282g Protein
• 252g Carbs
• 43g Fat
• 30g Fiber

Sunday, Jun 22
• 286g Protein
• 247g Carbs
• 44g Fat
• 30g Fiber


📉 Weight Tracker

7-Day Avg: 235.3 lbs

• MON – 235.6 lbs
• SUN – 235.3 lbs
• SAT – 234.9 lbs
• FRI – 235.5 lbs
• THU – 235.6 lbs
• WED – 235.3 lbs
• TUE – 235.1 lbs
 
🦵🏻 Legs — Tuesday
📊 Progress:
Growth Phase
Week 4 — Day 2
​

📝 Notes:
Smith Machine Split Squats definitely helped with stabilization and lit up my glutes today 😂 Felt dialed in and focused — glute DOMS incoming.


🏋️ Workout Log:

Machine Seated Leg Curl – Leaning Forward
• 77.5 lbs x 8 (Warm-up)
• 147.5 lbs x 15
• 147.5 lbs x 13
• 147.5 lbs x 11

Machine Leg Extensions
• 127.5 lbs x 8 (Warm-up)
• 247.5 lbs x 16
• 247.5 lbs x 14
• 247.5 lbs x 13

Machine Hip Adduction
• 55 lbs x 8 (Warm-up)
• 105 lbs x 13
• 105 lbs x 9

Smith Machine Split Squats
• 25 lbs x 8 (Warm-up)
• 25 lbs x 14
• 25 lbs x 12

Plate-Loaded Hack Squat
• 125 lbs x 8
• 215 lbs x 13
• 215 lbs x 12
• 215 lbs x 11

Machine Leg Press – Lower
• 377 lbs x 8 (Warm-up)
• 557 lbs x 13
• 557 lbs x 12
• 557 lbs x 10

Machine Standing Calf Raise
• 200 lbs x 8 (Warm-up)
• 400 lbs x 15
• 400 lbs x 14
• 400 lbs x 13

Cardio – Recumbent Bike
• 3.7 mi – 30 min


🥗 Nutrition Summary

Sunday, Jun 22
• 286g Protein
• 247g Carbs
• 44g Fat
• 30g Fiber

Monday, Jun 23
• 287g Protein
• 296g Carbs
• 41g Fat
• 34g Fiber


📉 Weight Tracker

7-Day Avg: 235.3 lbs

• MON – 235.6 lbs
• SUN – 235.3 lbs
• SAT – 234.9 lbs
• FRI – 235.5 lbs
• THU – 235.6 lbs
• WED – 235.3 lbs
• TUE – 235.1 lbs
 
You must log in or register to reply here.
Back
Top