fbeingfat
New member
Thanks so much! Trying to get the most out of my training [emoji1360]
FBeingFat cutting log sponsored by GrAnabolics
- Thread starter fbeingfat
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Thanks so much! Trying to get the most out of my training [emoji1360]
fbeingfat
New member
1-16 legs
Seems like this leg day came pretty quick lol.
Felt good, no hip pain like previous leg day. Started off with the hip machines to loosen up.
Superset hip abduction & hip adduction machines- 20 reps each machine for 4 sets. 60 pounds first set, 70 pounds 2nd, 80 pounds 3rd and 90 pounds for the 4th set
Quads:
Squats- 45x10, 135x10, 185x10, 225x10, 275x6, 225x10 lowering the weight on my squats and concentrating on range of motion and slower reps.
Hammer strength single leg extension- 25x15, 35x12, 50x10, 60x8
Drop set- 60,50, 35, 25x5
Single Leg press- 2Px15, 4Px12, 6Px10
Drop set- 6P, 4P, 2Px5
Hamstrings:
Seated leg curls- 50x15, 70x15, 90x12, 110x10
Hammer strength single leg curl- 35x15, 50x12, 60x10, 75x8
Laying leg curls supers set with kickbacks- 100x15(50x10), 120x12(60x10), 140x10(70x10), 160x10(80x10)
Calves:
Seated calves raises- 2 plates x25, 3Px20, 4Px15, drop set 4P, 3P, 2P, 1Px10 reps each.
Donkey calves raises- 300x20, 340x20, 400x15, 300x20
Abs:
3 weighted an machines- 3 set and 20 reps for each machine. Got a pretty mean stomach cramp in the process lol.
Finished off with 35 minutes on the stairs.
Seems like this leg day came pretty quick lol.
Felt good, no hip pain like previous leg day. Started off with the hip machines to loosen up.
Superset hip abduction & hip adduction machines- 20 reps each machine for 4 sets. 60 pounds first set, 70 pounds 2nd, 80 pounds 3rd and 90 pounds for the 4th set
Quads:
Squats- 45x10, 135x10, 185x10, 225x10, 275x6, 225x10 lowering the weight on my squats and concentrating on range of motion and slower reps.
Hammer strength single leg extension- 25x15, 35x12, 50x10, 60x8
Drop set- 60,50, 35, 25x5
Single Leg press- 2Px15, 4Px12, 6Px10
Drop set- 6P, 4P, 2Px5
Hamstrings:
Seated leg curls- 50x15, 70x15, 90x12, 110x10
Hammer strength single leg curl- 35x15, 50x12, 60x10, 75x8
Laying leg curls supers set with kickbacks- 100x15(50x10), 120x12(60x10), 140x10(70x10), 160x10(80x10)
Calves:
Seated calves raises- 2 plates x25, 3Px20, 4Px15, drop set 4P, 3P, 2P, 1Px10 reps each.
Donkey calves raises- 300x20, 340x20, 400x15, 300x20
Abs:
3 weighted an machines- 3 set and 20 reps for each machine. Got a pretty mean stomach cramp in the process lol.
Finished off with 35 minutes on the stairs.
nice workout, most guys dont do inners and outters! I always do them and love them and i also read an article posted by Jay Cutler many years ago stating 2/3rd of the legs muscle mass comes from inners and outters, or it covers 2/3rd of the leg muscles, in any case, they are a staple in any serious bodybuilders training routine!
anyways great log and keep killing it
anyways great log and keep killing it
fbeingfat
New member
1-18
Push day. Felt extremely good today. Weight was going up easy and spent some extra time on chest. Today started my 3rd week and my first pin of the week. Everything went smooth today and my diet today has been on point so far.
Chest:
Flat DB press- 50x12, 75x12, 90x10, 100x10, 110x10, 120x8, 130x4
Incline DB press- 80x12, 90x10, 100x8, 110x6
Cable flys(low to high)- 50x15, 60x15, 70x12, drop set- 60, 50, 40x10
Cable flys(high to low)- 80x15, 90x15, 100x12, drop set 80, 70, 60x10
Hammer strength decline single arm sitting sideways- 1 plate x15, 2Px10, 3Px8, 2Px12
Delts:
Incline machine military press super set. First reps are regular grip then jump right into neutral grip- 100x15 reps each, 120x12 reps each, 150x10 reps each
Front plates raises drop set - 45, 35,25x 10 reps each for 3 sets
Side lateral raise- 15x30, 20x25, 25x20. 30 was being used so I went up in weight for the next set which was 35x12
Revers
Reverse DB Flys- 15x30, 20x35, 25x20, 30x15. 35s were being used so I went up on the next set which was 40x10
Reverse pec deck- 80x15, 100x15, 120x12, 140x10, 160x8
Triceps:
Body dips- 12, 10, 10
Tricep rope push downs- 60x20, 80x15, 100x12, 120x10
Reverse grip cable push down(single arm)- 30x12, 40x12, 50x10 drop set- 50, 40, 30x10 reps each.
35 minutes on the stairs
Push day. Felt extremely good today. Weight was going up easy and spent some extra time on chest. Today started my 3rd week and my first pin of the week. Everything went smooth today and my diet today has been on point so far.
Chest:
Flat DB press- 50x12, 75x12, 90x10, 100x10, 110x10, 120x8, 130x4
Incline DB press- 80x12, 90x10, 100x8, 110x6
Cable flys(low to high)- 50x15, 60x15, 70x12, drop set- 60, 50, 40x10
Cable flys(high to low)- 80x15, 90x15, 100x12, drop set 80, 70, 60x10
Hammer strength decline single arm sitting sideways- 1 plate x15, 2Px10, 3Px8, 2Px12
Delts:
Incline machine military press super set. First reps are regular grip then jump right into neutral grip- 100x15 reps each, 120x12 reps each, 150x10 reps each
Front plates raises drop set - 45, 35,25x 10 reps each for 3 sets
Side lateral raise- 15x30, 20x25, 25x20. 30 was being used so I went up in weight for the next set which was 35x12
Revers
Reverse DB Flys- 15x30, 20x35, 25x20, 30x15. 35s were being used so I went up on the next set which was 40x10
Reverse pec deck- 80x15, 100x15, 120x12, 140x10, 160x8
Triceps:
Body dips- 12, 10, 10
Tricep rope push downs- 60x20, 80x15, 100x12, 120x10
Reverse grip cable push down(single arm)- 30x12, 40x12, 50x10 drop set- 50, 40, 30x10 reps each.
35 minutes on the stairs
Burrfoot1313
New member
Most detailed log I've ever seen. Keep it up buddy
Sent from my iPhone using Tapatalk
Sent from my iPhone using Tapatalk
fbeingfat
New member
1-19
Pull day focusing on pull down movements and one rowing movement. Gym was packed and the energy in there was great
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- 140, 120, 100, 80x10 reps
DB pullovers- 70x12, 80x10, 90x10, 100x10
Wide gripe t-bar rows- 1 plate x 16, 2Px16, 3Px12, drop set 3P, 2P, 1Px10 reps each
Traps:
Barbell shrugs- 135x12, 225x12, 315x10, 405x8, 495x5
Drop set- 495, 405, 315, 225, 135x5 reps
Incline DB Shrugs- 60x15, 80x15, 100x12
Biceps:
Single arm cable curls- 40x15, 50x12, 60x10
Hammer curls- 25x12, 30x12, 35x12, 40x10
Reverse curls- 50x12, 70x8, 60x10, 50x12
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
Pull day focusing on pull down movements and one rowing movement. Gym was packed and the energy in there was great
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- 140, 120, 100, 80x10 reps
DB pullovers- 70x12, 80x10, 90x10, 100x10
Wide gripe t-bar rows- 1 plate x 16, 2Px16, 3Px12, drop set 3P, 2P, 1Px10 reps each
Traps:
Barbell shrugs- 135x12, 225x12, 315x10, 405x8, 495x5
Drop set- 495, 405, 315, 225, 135x5 reps
Incline DB Shrugs- 60x15, 80x15, 100x12
Biceps:
Single arm cable curls- 40x15, 50x12, 60x10
Hammer curls- 25x12, 30x12, 35x12, 40x10
Reverse curls- 50x12, 70x8, 60x10, 50x12
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
fbeingfat
New member
1-20 legs
Today went really well. Didn't have a chance to warm up so my news were a little tight, but other than that had a great training session.
Quads:
Front Squats- 45x10, 90x10, 135x10, 185x10, 225x8, 275x4
Hammer strength single leg extension- 25x15, 35x15, 50x12, 75x8
Drop set- 60,50, 35, 25x5
Machine Leg press- 250x25, 290x20, 350x12, 390x10
Hamstrings:
Seated leg curls- 70x15, 90x15, 110x12, 130x10
Hammer strength single leg curl- 25x15, 35x15, 50x12, 60x10
Drop set- 75, 50, 25x8
Laying leg curls- 120x12, 150x12, 180x0
Calves:
Seated calves raises- 2 plates x25, 3Px20, 4Px15, drop set 4P, 3P, 2P, 1Px10 reps each.
Donkey calves raises- 260x15 300x15, 360x15, 400x15
Standing calves raises- 200x12, 240x12, 300x10
Finished off with 35 minutes on the stairs.
Today went really well. Didn't have a chance to warm up so my news were a little tight, but other than that had a great training session.
Quads:
Front Squats- 45x10, 90x10, 135x10, 185x10, 225x8, 275x4
Hammer strength single leg extension- 25x15, 35x15, 50x12, 75x8
Drop set- 60,50, 35, 25x5
Machine Leg press- 250x25, 290x20, 350x12, 390x10
Hamstrings:
Seated leg curls- 70x15, 90x15, 110x12, 130x10
Hammer strength single leg curl- 25x15, 35x15, 50x12, 60x10
Drop set- 75, 50, 25x8
Laying leg curls- 120x12, 150x12, 180x0
Calves:
Seated calves raises- 2 plates x25, 3Px20, 4Px15, drop set 4P, 3P, 2P, 1Px10 reps each.
Donkey calves raises- 260x15 300x15, 360x15, 400x15
Standing calves raises- 200x12, 240x12, 300x10
Finished off with 35 minutes on the stairs.
fbeingfat
New member
I had my second pin of the week today(3rd) and everything went smooth and painless like always. I'm so glad to have gear like this after hearing stories of fellow gym goers in my gym having pain and soreness from the gear they shoot(some of it is test e others it's sust). I can honestly say in the 6 pins I have done of the Norma I have never felt any discomfort or soreness.
On to the log. Today is suppose to be my off day but I'll be going in for push since I will be out of town this Sunday. I will do push today, pull Friday, legs Saturday and off on Sunday.
So be on the look out for a training post tonight
On to the log. Today is suppose to be my off day but I'll be going in for push since I will be out of town this Sunday. I will do push today, pull Friday, legs Saturday and off on Sunday.
So be on the look out for a training post tonight
Burrfoot1313
New member
fbeingfat
New member
1-21
Push day
Today was suppose to be my day off but since I'm going out of town on Sunday and won't be able to train that day I decided to train 6 days in a row and take Sunday off. Really focused on the negative with a pause at the bottom.
Chest:
Flat bench- 135x12, 185x10, 225x8, 275x3. The next two sets I threw on the Mark Bell SlingShot: 275x6, 295x4. Took the slingshot off for the final 2 sets which were 225x8, 135x12
Incline bench- 135x12, 185x8, 225x4, 185x6, 135x12
Incline DB Fly/Close Press(DBs touching neutral grip) super set- 30x10, 40x10, 50x10 for flys/30x10 for press
Hammer strength decline sitting sideways- 1 plate x16, 2Px12, 3Px5, 1Px15
Delts:
Hammer strength military press(weight listed is per arm)- 1 plate x16, 2Px12, 3Px4(notice the sad face in the book lol), 2Px12, 1Px20
Front delt DB raise with underhanded grip- 15x20, 20x15, 25x12, 30x10
Side lateral raises- 15x30, 20x25, 25x20, 30x15
Side lateral raises with pouring out motion- 25x10, 30x10, 35x10, 40x10
Rear delt DB flys- 20x20, 30x15, 40x12, 50x10, 15x3
Strive machine Reverse pec deck. This one is different from a regular reverse pec deck machine the feel and tension is different- 70x15, 90x12, 110x10, 130x8, 50x20
Triceps:
Cable rope push downs- 60x20, 80x15, 100x12, 120x10
Cable push downs reverse grip single arm- 30x15, 40x12, 50x10, 60x8
Incline ez curl bar skull crushers- 60x12, 70x12, 80x12, 90x10
No cardio today.
Push day
Today was suppose to be my day off but since I'm going out of town on Sunday and won't be able to train that day I decided to train 6 days in a row and take Sunday off. Really focused on the negative with a pause at the bottom.
Chest:
Flat bench- 135x12, 185x10, 225x8, 275x3. The next two sets I threw on the Mark Bell SlingShot: 275x6, 295x4. Took the slingshot off for the final 2 sets which were 225x8, 135x12
Incline bench- 135x12, 185x8, 225x4, 185x6, 135x12
Incline DB Fly/Close Press(DBs touching neutral grip) super set- 30x10, 40x10, 50x10 for flys/30x10 for press
Hammer strength decline sitting sideways- 1 plate x16, 2Px12, 3Px5, 1Px15
Delts:
Hammer strength military press(weight listed is per arm)- 1 plate x16, 2Px12, 3Px4(notice the sad face in the book lol), 2Px12, 1Px20
Front delt DB raise with underhanded grip- 15x20, 20x15, 25x12, 30x10
Side lateral raises- 15x30, 20x25, 25x20, 30x15
Side lateral raises with pouring out motion- 25x10, 30x10, 35x10, 40x10
Rear delt DB flys- 20x20, 30x15, 40x12, 50x10, 15x3
Strive machine Reverse pec deck. This one is different from a regular reverse pec deck machine the feel and tension is different- 70x15, 90x12, 110x10, 130x8, 50x20
Triceps:
Cable rope push downs- 60x20, 80x15, 100x12, 120x10
Cable push downs reverse grip single arm- 30x15, 40x12, 50x10, 60x8
Incline ez curl bar skull crushers- 60x12, 70x12, 80x12, 90x10
No cardio today.
Mountain_Man
Hiatus
Good will power bro I would have ate all the doughnuts
fbeingfat
New member
It was rough brother lol
fbeingfat
New member
1-22
Today was pull day with a focus on rowing motions. I threw in one pull down motion for good measure.
Back:
Rack pulls- 135x10, 225x10, 315x8, 405x6, 495x4, 545x5, 585x4
Drop set- 495x4, 405x6, 315x8, 225x10, 135x12
Close grip T-Bar Rows- 1 plate x 16, 2Px16, 3PX12, 4Px10
Drop set- 4P, 3P. 2P. 1Px10
Hammer strength iso lateral low row single arm- 2Px12, 3Px12, 4Px10
Bent over barbell rows- 135x10, 185x10, 225x8, 135x15
Close grip seated cable row- 120x16, 150x12, 200x10, 240x10
Bent over DB row- 60x12, 80x12, 100x12, 120x12
Close grip lat pull down-120x12, 140x12, 160x10, 180x8
Biceps:
Incline DB Curls- 20x15, 27.5x12, 30x10, 35x6
Hammer curls- 25x15, 35x12, 40x10, 45x10
Reverse ez curl bar curls- 40x15, 50x12, 60x10, 30x20
Finished with 35 minutes on the stairs
Today was pull day with a focus on rowing motions. I threw in one pull down motion for good measure.
Back:
Rack pulls- 135x10, 225x10, 315x8, 405x6, 495x4, 545x5, 585x4
Drop set- 495x4, 405x6, 315x8, 225x10, 135x12
Close grip T-Bar Rows- 1 plate x 16, 2Px16, 3PX12, 4Px10
Drop set- 4P, 3P. 2P. 1Px10
Hammer strength iso lateral low row single arm- 2Px12, 3Px12, 4Px10
Bent over barbell rows- 135x10, 185x10, 225x8, 135x15
Close grip seated cable row- 120x16, 150x12, 200x10, 240x10
Bent over DB row- 60x12, 80x12, 100x12, 120x12
Close grip lat pull down-120x12, 140x12, 160x10, 180x8
Biceps:
Incline DB Curls- 20x15, 27.5x12, 30x10, 35x6
Hammer curls- 25x15, 35x12, 40x10, 45x10
Reverse ez curl bar curls- 40x15, 50x12, 60x10, 30x20
Finished with 35 minutes on the stairs
fbeingfat
New member
Here's a couple of videos from last night's training session. One video is of 545 for 5 and the other is 585 for 4. They aren't the prettiest but hey they went up lol. I think in a couple of weeks I'm gonna try and hit 600 on rack pullshttps://vimeo.com/152818815
https://vimeo.com/152818843
https://vimeo.com/152818843
Mountain_Man
Hiatus
Thanks for the clips great work my brother
fbeingfat
New member
Thank you! [emoji1360]
fbeingfat
New member
1-23 legs
Today I had legs. It was a good one, especially for only having 40grams of carbs in me lol. I'm going out for a birthday dinner tonight so I'm saving a lot of my macros for that.
this is what my meals are gonna look like today.
Meal 1: 8 oz of chicken breast tenderloins and 8oz of red potatoes.
Meal 2: 8 oz of chicken breast tenderloins
Meal 3(b-day dinner): will more than likely be a grilled buffalo chicken sandwhich(no ranch) and a order of sweet potato fries.
A big part of me want to get a bacon cheeseburger though lol
Meal 4: 8oz of chicken breast tenderloins.
Now back to today's training. I started off by super setting the 2 hip machines for 4 sets and 20 reps each machine. The weight went up every set except for the last one. Weights were 80, 90, 100, 100.
Quads:
Squats- 45x10, 90x10, 135x10, 185x10, 225x10, 275x8, 315x4, 135x15
Hack slide machine- 2 plates x 10, 4Px10, 6Px10, 4Px10, 2Px10
Plate loaded leg press (single leg presses)- 2 plates x 15, 4Px12, 6Px10, 4Px12, 2Px15
Hammer strength single leg extension- 25x12, 35x12, 50x10, 60x8
Drop set- 60,50, 35, 25x5
Hamstrings:
Hammer strength single leg curl- 25x20, 35x15, 50x12, 75x10
Seated leg curls- 50x20, 70x15, 90x12, 110x10
Laying leg curls- 100x15, 120x12, 140x12, 160x10
Calves:
Seated calves raises- 2 plates x30, 3Px25, 4Px20, drop set 4P, 3P, 2P, 1Px10 reps each.
Donkey calves raises- 240x20, 300x20, 360x15, 400x15
Finished off with 35 minutes on the stairs.
Today I had legs. It was a good one, especially for only having 40grams of carbs in me lol. I'm going out for a birthday dinner tonight so I'm saving a lot of my macros for that.
this is what my meals are gonna look like today.
Meal 1: 8 oz of chicken breast tenderloins and 8oz of red potatoes.
Meal 2: 8 oz of chicken breast tenderloins
Meal 3(b-day dinner): will more than likely be a grilled buffalo chicken sandwhich(no ranch) and a order of sweet potato fries.
A big part of me want to get a bacon cheeseburger though lol
Meal 4: 8oz of chicken breast tenderloins.
Now back to today's training. I started off by super setting the 2 hip machines for 4 sets and 20 reps each machine. The weight went up every set except for the last one. Weights were 80, 90, 100, 100.
Quads:
Squats- 45x10, 90x10, 135x10, 185x10, 225x10, 275x8, 315x4, 135x15
Hack slide machine- 2 plates x 10, 4Px10, 6Px10, 4Px10, 2Px10
Plate loaded leg press (single leg presses)- 2 plates x 15, 4Px12, 6Px10, 4Px12, 2Px15
Hammer strength single leg extension- 25x12, 35x12, 50x10, 60x8
Drop set- 60,50, 35, 25x5
Hamstrings:
Hammer strength single leg curl- 25x20, 35x15, 50x12, 75x10
Seated leg curls- 50x20, 70x15, 90x12, 110x10
Laying leg curls- 100x15, 120x12, 140x12, 160x10
Calves:
Seated calves raises- 2 plates x30, 3Px25, 4Px20, drop set 4P, 3P, 2P, 1Px10 reps each.
Donkey calves raises- 240x20, 300x20, 360x15, 400x15
Finished off with 35 minutes on the stairs.
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