Aimanabolic's Notso Fatso Log

[aimanabolic]

Legs — Tuesday
Progress:
Health Phase
Week 1 — Day 2
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Notes
Solid lower body day. Kept form strict and worked through steady sets.

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Workout Log

Seated Leg Curl (Leaning Forward) — Machine
• 92.5 lbs × 8 (Warm-up)
• 152.5 lbs × 15
• 132.5 lbs × 15
• 112.5 lbs × 15

Leg Extension — Machine
• 107.5 lbs × 8 (Warm-up)
• 187.5 lbs × 8 (Warm-up)
• 247.5 lbs × 18
• 227.5 lbs × 16
• 207.5 lbs × 13

Horizontal Calf Press — Machine
• 200 lbs × 8 (Warm-up)
• 335 lbs × 20
• 335 lbs × 16
• 305 lbs × 18

Lying Leg Curl — Machine
• 42.5 lbs × 8 (Warm-up)
• 82.5 lbs × 20
• 82.5 lbs × 17
• 82.5 lbs × 12

Hip Adduction — Machine
• 45 lbs × 8 (Warm-up)
• 100 lbs × 15
• 85 lbs × 15
• 70 lbs × 13

Smith Machine Squat
• 25 lbs × 8 (Warm-up)
• 115 lbs × 12
• 115 lbs × 9

 

[aimanabolic]

Pull — Wednesday
Progress:
Health Phase
Week 1 — Day 3
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Notes
Back day flowed smoothly — felt strong in the rows and curls. Kept control on every set to avoid flaring the shoulder.

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Workout Log

Low Row — Machine
• 80 lbs × 8 (Warm-up)
• 160 lbs × 15
• 140 lbs × 13
• 120 lbs × 14

Lat Pulldown (D-Handles) — Machine
• 70 lbs × 8 (Warm-up)
• 130 lbs × 12
• 110 lbs × 15
• 90 lbs × 16

Preacher Curl — Machine
• 55 lbs × 8 (Warm-up)
• 115 lbs × 13
• 100 lbs × 13
• 85 lbs × 13

Bayesian Curl — Cable
• 35 lbs × 8 (Warm-up)
• 75 lbs × 12
• 65 lbs × 10
• 55 lbs × 10

Reverse Flye — Cable
• 15 lbs × 8 (Warm-up)
• 35 lbs × 5
• 25 lbs × 15
• 25 lbs × 13

Lat Prayer — Cable
• 65 lbs × 8 (Warm-up)
• 135 lbs × 12
• 115 lbs × 13
• 95 lbs × 12

 

[aimanabolic]

Push — Thursday
Progress:
Health Phase
Week 1 — Day 4
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Notes
Shoulder held up decently today — lighter on pressing, but the pump was there. Lateral raises and flyes had the delts and chest on fire. Felt good to get back under the bar and build momentum.

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Workout Log

Incline Chest Press — Plate Loaded
• 102 lbs × 8 (Warm-up)
• 192 lbs × 15
• 152 lbs × 12
• 102 lbs × 13

Lateral Raise — Cable
• 15 lbs × 8 (Warm-up)
• 25 lbs × 19
• 25 lbs × 13
• 15 lbs × 20

Chest Flye — Cable
• 25 lbs × 8 (Warm-up)
• 55 lbs × 15
• 45 lbs × 17
• 45 lbs × 15

Triceps Extension — Cable
• 35 lbs × 8 (Warm-up)
• 75 lbs × 11
• 65 lbs × 13
• 55 lbs × 13