Starting a log, training like a madman to work out my anger!

[NoFatChicks91]

That's my plan homie. I just gotta be careful lol... I get fat easy as fuck. :/

Sent from my SPH-L710 using EliteFitness

 

[NoFatChicks91]

Beel awhile since I updated... currently weighing in at 200 lbs or so, possibly more lol... I've put on some fat too, but 8 lbs, holy shit haha. Definately looking bigger. But I revamped my diet today because the goal is to get shredded as fuck

Leg day...

9 sets of box squats, 10 sets of fronts. Very little rest between sets, especially on front squats

*Weight x reps

12 Inch Box squats : 135 x 12 / 185 x 10 / 205 x 8 / 205 x 8 / 205 x 8 / 185 x 10 / 185 x 8 / 185 x 8 / 185 x 8
12 Inch Front box squat: 135 x 8 / 135 x 8 / 115 x 8 / 115 x 8 / 115 x 8 / 115 x 8 / 115 x 8 / 115 x 8 / 115 x 8 / 115 x 8
Stiff Leg DeadLift: 225 x 10 / 265 x 8 / 255 x 8 / 255 x 8 / 255 x 8
Leg Press (Low and deep): 450 x 8 / 450 x 8 / 450 x 8 / 450 x 8 / 450 x 8
Barbell Lunge: 80 x 20 / 80 x 20 / 80 x 20 / 80 x 20
Hack Squat: 180 x 10 / 180 x 10 / 180 x 10 / 180 x 10 / 180 x 10
Leg Curl : 95 x 15 / 105 x 12 / 100 x 12 / 95 x 12 / 90 x 12

For some reason those barbell lunges fucking KICKED my ass lol.

 

[NoFatChicks91]

Chest.... FUCKIN SICK WORKOUT!!!!

Decline pushups are my new lover. I really feel that, if you've got a strong mind muscle connection, you can really hit that upper chest with them. I've been starting all my chest workouts with incline bench press. It's going extremely well. But I really liked the decline pushups afterwards...

It was not easy. I was doing like 3 to 5 pushups, then down to only 2, near the end. Just kept grinding away til I hit 100

35 Lb dumbells felt heavy as fuck after them pushups

135 x 10 on Incline bench is a PR

Incline Bench Press: 135 x 10 / 135 x 9 / 135 x 8 / 135 x 8 / 135 x 8
100 Decline Pushups
100 Pushups
Dumbell Bench Press: 40 x 8 / 40 x 8 / 40 x 8 / 35 x 10 / 35 x 10
Incline Dumbell Press: 35 x 8 / 35 x 8 / 35 x 8 / 30 x 10 / 30 x 10

Superset
Decline Dumbell Bench press 35 x 10 / 35 x 10 / 35 x 10 / 35 x 10
Decline situps

Hammer Strength Bench Press: 115 x 20 / 100 x 20 / 100 x 20 / 100 x 20 / 75 x 20 dropset

Pec Dec: 100 x 12 / 90 x 12 / 85 x 12 / 85 x 12
Incline Cable Flys 17 x 10 / 13 x 10 dropset / 12 x 10 dropset/ 7 x 15 dropset

Abs
Burnt 1100 calories via stairstepper <3

 

[NoFatChicks91]

Was short on time for shoulder day because of school so I had to do less volume :*(

PR on OHP 125 x 3

Overhead Press: 125 x 3 / 120 x 3 / 120 x 3 / 115 x 4 / 115 x 3 / 115 x 3
Seated Dumbell Press: 50 x 5 / 55 x 5 / 50 x 5 / 50 x 5 / 50 x 5
Seated Dumbell Lateral Raises: 17.5 x 12 / 17.5 x 12 / 15 x 12 / 15 x 12
Seated Dumbell Front Raises: 12.5 x 10 / 12.5 x 10 / 12.5 x 10 / 12.5 x 10
Pec Dec Rear Delt Flys: 115 x 10 / 105 x 12 / 100 x 12 / 100 x 12
Face Pull: 32.5 x 12 / 32.5 x 12 / 32.5 x 10 / 30 x 12 / 30 x 12
Barbell Shrug: 175 x 10 / 165 x 10 / 165 x 8 / 155 x 10 / 155 x 10
Dumbell Shrug: 60 x 10 / 55 x 12 / 55 x 12 / 55 x 10
Barbell Upright Row: 60 x 10 / 60 x 10 / 50 x 12 /50 x 12

Superset burnout
Pec Dec Rear delt flys 4 sets
Machine Lateral Raises 4 sets

1100 calories burnt via stairstepper

 

[NoFatChicks91]

New PR on barbell rows 155 x 5.. my rows are just exploding, due largely, in my opinion, to Rustilldown's advice on how I should arrange my back routine. Thanks brotha

Barbell row: 135 x 5 / 150 x 5 / 155 x 5 / 155 x 5 / 150 x 5 / 145 x 5 / 145 x 5 / 145 x 5
Deadlift: 405 x 2 / 370 x 5 / 365 x 5 / 360 x 5 / 355 x 5 / 350 x 5
Pendlay Barbell Row: 125 x 5 / 125 x 5 / 120 x 5 / 120 x 5 / 120 x 5 / 120 x 5 / 120 x 5 / 120 x 5
Dumbell Lawnmowers: 65 x 8 / 60 x 10 / 60 x 8 / 60 x 8 / 55 x 10
Seated Cable Row: 100 x 8 / 100 x 8 / 90 x 10 / 90 x 10 / 90 x 8 / 85 x 10
Lat Pulldown: 125 x 8 / 120 x 8 / 120 x 8 / 110 x 10 / 110 x 8
Reverse Grip Lat Pulldown: 120 x 8 / 110 x 10 / 110 x 8 / 100 x 10 / 100 x 10

Finish up with 8 sets of...
Assisted Wide Grip Pullups: 8 / 8 / 8 / 8 / 10 / 8 / 8 / 8

Abs
Burnt 1200 calories via stair stepper

 

[NoFatChicks91]

Saturday did cardipo for 1 hour and 50 mins and burnt like 2100 calories lol

 

[NoFatChicks91]

SICK ASS ARM WORKOUT

50 strict chin ups
50 Wide Grip pullups, but I was Kipping on these last 50
Cable Tricep Extention W/ Rope: 35 x 10 / 35 x 8 / 32.5 x 8 / 30 x 10 / 30 x 8 / 27.5 x 10

Superset
Tricep Dips at Bodyweight: 10 / 10 / 10 / 10 / 10
Barbell Curls: 70 x 10 / 70 x 8 / 60 x 10 / 60 x 8 / 60 x 8
Superset
Close Grip Bench Press: 100 x 8 / 100 x 10 / 110 x 8 / 110 x 8 / 110 x 8
Alternating Dumbell Curl: 35 x 6 / 30 x 8 / 30 x 8 / 25 x 8 / 25 x 8
Superset
Hammer Curl: 30 x 8 / 25 x 8 / 20 x 8 / 20 x 8 / 17.5 x 8
Dumbell Overhead Extention: 60 x 10 / 65 x 8 / 65 x 8 / 60 x 8 /. 60 x 8
Superset
Incline Dumbell Curl: 20 x 8 / 17.5 x 8 / 17.5 x 8 / 17.5 x 8
Skullcrusher: 55 x 8 / 50 x 8 / 50 x 8 / 50 x 8

Strict 90 Degree EZ Bar Spider Curl: 55 x 4 / 40 x 8 / 35 x 8 / 25 x 15 / 25 x 15
Reverse Grip Barbell Curl: 25 x 20 / 25 x 20 / 25 x 20

Cable tricep Extention : 32.5 lbs 100 REPS NONSTOP NO REST
Preacher Curl: 35 x 12 / 35 x 10 / 35 x 10

Abs
1000 calories via stair stepper


This workout was brutal. Totally kicked my ass, especially the damn cardio. Bleh. I revamped my diet completely today. I'm taking in about 100 to 150 grams of carbs and probably cut out 750- 1000 calories
I crashed hard on the cardio. Diet is pretty damn well zeroed in, though. I am NOT happy with this fat I've put on... I have issues with fat lol... It's gotta go.

 

[Buildingup24]

Always impress me with these cardio sessions dude.
Nice PR on OhP

 

[NoFatChicks91]

Thanks brother !

 

[rustilldown]

Damn dude your killing it sorry I haven't Checked in I have been on a little family getaway with the wife but I have been absolutely destroying the gym and cardio. Fuck I need to move back to Edmonton I live for the river valley cardio
.
Anyways that's awesome your rows are exploding, I feel that's extreme important In maintaining healthy posture and muscle balance!