FBeingFat cutting log sponsored by GrAnabolics

[fbeingfat]

1-7

Today was pull day with a focus on rowing motions. Felt pretty good today, lots of energy. Also did my second pin this morning. Everything went smooth and was painless.

Back:

Rack pulls- 135x15, 225x12, 315x10, 405x8, 495x6, 545x4.
Drop set- 495x4, 405x6, 315x8, 225x10, 135x12.

Close grip T-Bar Rows- 70x16, 90x16, 135x12, 180x10, 225(5 plates)x6
Drop set- 180x5, 135x5, 90x5, 45x10

Bent over barbell rows- 135x15, 185x12, 225x8, 275x6, 135x15

Single arm seated cable row- 80x12, 90x12, 100x10, 110x10

Close grip seated cable row- 16x12, 200x12, 240x8
Drop set- 200, 160, 120, 80x8 reps each

Hammer strength iso lateral low row single arm- 45x15, 90x15, 135x12, 190(4 plates)x10

Single arm DB Rows- 60x16, 80x12, 100x10, 120x10, 130x8

Biceps:

Incline DB Curls- 20x15, 25x12, 30x10, 35x8

Hammer curls- 30x12, 40x10, 50x8, 20x20

Reverse ez curl bar curls- 40x10, 50x10, 60x10

After the whole workout moved to 4 sets of wide grip lat pull downs. For the record the 160 felt heavy as fuck.

Wide grip Lat PD-160x10x3, 120x15

Finished with 35 minutes on the stairs

 

[fbeingfat]

Since tomorrow is Friday I only prep 2 meals to get me through the work day. I'll make the other 2 meals fresh as I need to eat them.
Looks boring but it will get the job done.

8oz of ground turkey and 8 oz of red potatoes.

 

[Burrfoot1313]

Haha yea I do. Going on 4 years and a 14 month old together. Truth be told she really hates all of this(the constant training, eating healthy and getting lean) . She hates the attention on getting from girls now and will always make comments about my "gym hoes".. She always tell me "just remember who was down for you when you were fat" [emoji23]

Lol chicks are like that. They get jealous easy. This girl I'm seeing is the same way. "Why do you work out all the time?" Bc I want options...that's why. Lol

Sounds like she's cool though man. Congrats [emoji41]


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[fbeingfat]

Went out for lunch but still stayed on track [emoji106]

 

[Burrfoot1313]

Perfect [emoji41]


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[fbeingfat]

1-8 leg day

Quads:

Squats- 45x15, 90x15, 135x12, 185x10, 225x10, 275x8, 315x6, 135x20

Hack slide- 2 plates x 10, 4P x10, 6P x8, 2P x12

Leg press- 8Px12, 10Px8, 12Px10
Drop set- 12Px8, 10Px8, 8Px8, 6Px8, 4Px8, 2Px10

Hammer strength single leg extension- 25x15, 35x12, 50x10, 60x8

Hamstrings:

Hammer strength single leg curl- 25x15, 35x12, 50x12, 75x8

Seated leg curls- 50x15, 70x15, 90x12, 110x10

Laying leg curls- 100x12, 140x12, 160x8, 100x15

Stiff leg deadlifts- 135x10, 225x10, 315x8

Calves:

Standing calves raises- 200x15, 240x15, 280x12, 300x12

Donkey calves raises- 240x15, 300x15, 340x15, 400x15
Super set with seated reverse donkey raises 100pounds for 10 after each set

Seated calves raises- 2 plates x20, 3Px20, 4Px15

Finished off with 3 sets of 10 burpees and 35 minutes on the stairs

 

[fbeingfat]

Last meal of the day: chicken fajitas

10 oz of chicken breast tenderloins, cup of veggies and 2 carb balance mission tortillas. No oil just some spray.

The tortillas have 13 grams of carbs each, 9 of which are fiber. They taste pretty good too.

 

[fbeingfat]

Day off from the gym. Spent all day watching Arrow on Netflix. Been eating my meals and hitting my macros for the day. shitty thing is I just got to my brother's house to celebrate my niece and nephew's birthdays and they are making chicken enchiladas, beans and rice. Tortilla chips and velveta cheese dip too. Dessert is gonna be pineapple upside down cake....
I brought my pasta to cook, gotta stay strong lol

 

[Burrfoot1313]

Day off from the gym. Spent all day watching Arrow on Netflix. Been eating my meals and hitting my macros for the day. shitty thing is I just got to my brother's house to celebrate my niece and nephew's birthdays and they are making chicken enchiladas, beans and rice. Tortilla chips and velveta cheese dip too. Dessert is gonna be pineapple upside down cake....
I brought my pasta to cook, gotta stay strong lol

When you have to take a day off does it make you feel kinda lazy? Lol I take a day off and I'm just itching to be in the gym. Or does your volume of workouts make you feel accomplished through your off days? You workout like a monster.


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[fbeingfat]

When you have to take a day off does it make you feel kinda lazy? Lol I take a day off and I'm just itching to be in the gym. Or does your volume of workouts make you feel accomplished through your off days? You workout like a monster.


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Thanks for the compliment. Naw I feel lazy on days off, I really hate them lol. I'm so ready for tomorrow.

 

[fbeingfat]

1-10

Push day. Felt pretty good today. I always hate weekend training sessions because I feel like I don't have enough food in me. I think it's more mental than anything.
Only thing left to do today is prep my meals for tomorrow and watch some Arrow

Chest:

Incline DB press- 40x15, 60x12, 80x12, 90x10, 100x8, 110x5

Flat DB press- 90x12, 100x10, 110x6, 120x4, 130x2

Cable flys(low to high)- 50x15, 60x15, 70x12, drop set- 60, 50, 40x10

Cable flys(high to low)- 80x15, 90x15, 100x12, drop set 100, 90, 80x8

Hammer strength decline single arm sitting sideways- 45x12, 90x10, 135x10

Delts:

Hammer strength military press(weight listed is for plate on each arm)- 45x20, 90x10, 135x6, 90x10, 45x12

Front plates raises drop set - 45, 35,25x 10 reps each for 3 sets/

Side lateral raise- 15x20, 25x15, 30x12, 35x10

Side lateral raise with pouring out motion- 25x10, 30x10, 35x10

Reverse pec deck- 80x15, 100x12, 120x12, 140x10, 160x8

Cable face pulls- 80x15, 100x15, 120x15

Reverse DB Flys- 25x15, 30x12, 35x10, 40x10

Triceps:

Tricep rope push downs- 60x20, 70x16, 80x12, 90x10, 100x10

Reverse grip cable push down(single arm)- 30x12, 40x12, 50x10

Incline skull crushers with ez curl bar- 60x12, 70x12, 80x10, 90x8

Overhead DB extensions- 25x10, 30x8, 20x15

35 minutes on the stairs

 

[Iron Game]

Super log bro

 

[Burrfoot1313]

Super log bro

Check how much weight this dude lost with no gear at all. It's nuts.


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[fbeingfat]

Super log bro

Thanks bro! I wasn't sure if people would get tired of all my updates lol!

Check how much weight this dude lost with no gear at all. It's nuts.


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Thanks! Let's see wha these next few months bring [emoji1360][emoji1377]

 

[fbeingfat]

Week 1 update:

Well guys week 1 is finished and I weighed in at 208.6 this morning. Everything went well during the week. I trained hard, hit my macros and kept up with cardio. Every thing will stay the same this upcoming week.

 

[fbeingfat]

1-11

Pull day focusing on pull down movements and one rowing movement. Each pull down movement I went up 10 pounds each set from the previous pull down day and kept the same rep count.

Back:

Wide grip lat pull down- 100x20, 130x16, 170x12, 190x10, 220x8
Drop set- 160, 140, 120, 100x10 reps

Reverse grip pull down- 150x12, 170x10, 190x10
Drop set- 140, 120, 100, 80x10 reps

Close grip pull down- 150x12, 170x10, 190x8
Drop set- 160, 140, 120, 100x5 reps

Hammer strength iso highbrow single arm- 1 plate x 15, 2Px12, 3Px10, 4Px8

DB pullovers- 70x12, 85x10, 95x10, 100x8
(When up 5 pounds each set from previous time)

Straight arm cable pull downs- 90x15, 110x12, 130x10, 150x10
(Went up 10 pounds each set from previous time)

Wide gripe t-bar rows- 1 plate x 12, 2Px12, 3Px12, drop set 3P, 2P, 1Px10 reps each

Traps:

Barbell shrugs- 135x20, 225x15, 315x12, 405x10, 495x6

Incline DB Shrugs- 60x15, 80x12, 100x12

Biceps:

Single arm curls- on these I hold a DB in each hand and knock out 15 with one arm, 15 with the other arm, then right back to the other arm. I do that 4 times with each arm with a 20 pound DB. Ends up being 60 curls per arm.

Hammer curls- 25x15, 35x12, 40x10

Preacher curls- 45x20, 55x12, 65x10, 75x10

3 weighted an exercise machines that I don't know the name of. Each machine I did 3 sets of 20 reps.

35 minutes of stairs to finish off with

 

[fbeingfat]

1-12 leg day

Hips were hurting today so I kept it short and sweet. Really focused on controlling the weight on both the positive and negative motion of each movement and also squeezing.

Quads:

Front Squats- 45x10, 90x10, 135x10, 185x10, 225x8, 275x8, 135x10

Single Leg press- 2Px15, 4Px12, 6Px10
4Px12, 2Px15

Hammer strength single leg extension- 25x15, 35x12, 50x10, 60x8

Hamstrings:

Seated leg curls- 50x15, 70x15, 90x12, 110x10

Hammer strength single leg curl- 25x15, 35x15, 50x12, 60x10

Stiff leg deadlifts- 135x10, 185x10, 225x10

Calves:

Seated calves raises- 2 plates x15, 3Px15, 4Px15, 4Px15, drop set 4P, 3P, 2P, 1Px10 reps each.

Donkey calves raises- 200x20, 260x20, 300x15, 360x15, 400x15

Hips were still hurting so I decided to do a super set of the hip abduction & hip adduction machines- 20 reps each machine for 4 sets. 70 pounds first set, 80 pounds 2nd, 90 pounds 3rd and 100 pounds for the 4th set


Finished off with 35 minutes on the stairs

 

[fbeingfat]

1-14

Push day

Yesterday was my off day so no log entry for yesterday. Today's training session went well. Lots of focus and getting shit done. Also pinned today. The guy pinning me got more of my side hip than my glute [emoji19]. Should that matter much?

Chest:

Flat bench- 135x10, 185x10, 225x10, 245x4, 275x2, 225x8, 135x12

Incline bench- 95x15, 135x12, 185x8, 225x4, 135x10

Hammer strength decline sitting sideways- 1 plate x15, 2Px12, 3Px8, 2Px10

Incline DB Fly/Close Press(DBs touching neutral grip) super set- 30x10, 40x8, 50x10 for flys/30x10for press

Delts:

Behind the head smith machine military press- 25 on each side for 15 reps, 2 25s on each side for 10 reps, 3 25s on each for 6 reps. Drop set for 5, 5 and 10 reps.

Front delt DB raise with underhanded grip- 15x20, 20x16, 25x12, 30x10

Front delt DB raise- 30x10, 35x10, 40x10

Side lateral raises- 15x20, 20x15, 25x12, 30x10, 35x8

Cable side lateral raises- 15x12, 20x12, 25x10, 30x8

Rear delt DB flys- 20x20, 25x15, 30x12, 40x10 drop set- 40, 30, 25, 20x10 reps each

Reverse pec deck- 100x12, 120x12, 140x10, 160x8

Triceps:

Plate loaded machine press down- 25x30, 50x20, 75x12, 100x8, drop set 100, 75, 50, 25x8 reps each

Cable push downs reverse grip single arm- 30x15, 40x12, 50x10

Rope cable extensions(behind the head with cable set at the bottom)-80x12, 90x10, 100x10, 60x15

Finished off with 35 minutes on the stairs

 

[fbeingfat]

1-15

Today was pull day with a focus on rowing motions. Felt pretty good today, lots of energy. Had to rearrange my teeing some due to a packed gym:

Back:

Bent over barbell rows- 135x15, 185x12, 225x10, 275x6, 135x15

Rack pulls- 135x13, 225x10, 315x8, 405x6, 495x4
Drop set- 405x4, 315x6, 225x8, 135x10

Wide grip T-Bar Rows- 1 plate x 12, 2Px12, 3PX10, 4Px8

Single arm seated cable row- 80x12, 90x12, 100x10, 110x10

Close grip seated cable row- 160x10, 200x10, 240x8
Drop set- 160, 140, 120, 100x8 reps each

Hammer strength iso lateral low row single arm- 1Px15, 2Px12, 3Px10, 4Px8

Hammer strength iso Lat row(wide grip)-3 plates x8, 4Px8, 5Px5

Straight arm cable pull down- 80x15, 100x15, 120x10, 140x10

Biceps:

Cable curls with easy curl bar. For these I stand over the cable and have it between my legs and I have angled over- 50x15, 70x15, 80x12, 90x8, 100x6

Incline DB Curls- 20x15, 25x12, 30x8

Hammer curls- 25x15, 30x12, 35x10 40x8

Reverse ez curl bar curls- 40x10, 60x10, 70x8

Finished with 35 minutes on the stairs

 

[Mountain_Man]

Kicking ass brother very impressive