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Starting a log, training like a madman to work out my anger!
- Thread starter NoFatChicks91
- Start date
NoFatChicks91
New member
Thanks brother. Dude I did not know that. Imma be consuming brocoli like a mad man now.
I'm blending cups of it up and chugging it. It's fucking disgusting lmao
Sent from my SPH-L710 using EliteFitness
I'm blending cups of it up and chugging it. It's fucking disgusting lmao
Sent from my SPH-L710 using EliteFitness
NoFatChicks91
New member
Arms
Superset
Tricep Dips Weighted with 25 lbs: 6 / 6 / 6 / 6 / 6 bodyweight, dropset
Barbell Curl: 80 x 8 / 90 x 6 / 80 x 6 / 80 x 6
Giant Set - 4 Sets, No rest between exercises
Hammer Curl 6-8 reps
Barbell Curl 6-8 reps
Incline Dumbell Curl 6-8 reps
Seated Barbell Curl 6-8 reps
Giant Set - 4 sets
Close Grip Bench Press 6- 8 reps
Skullcrusher 6-8 reps
Overhead Dumbell Extentipon 6-8 reps
Cable Extention w/ Rope 6-8 reps
Superset
Preacher curl : 35 lb x 20 / 35 x 20 / 35 x 20 / 35 x 20
Close Grip Bench Press: 110 x 8 / 110 x 8 / 110 x 8 / 110 x 8
Abs
1 hour cardio, 1100 calories burnt
Superset
Tricep Dips Weighted with 25 lbs: 6 / 6 / 6 / 6 / 6 bodyweight, dropset
Barbell Curl: 80 x 8 / 90 x 6 / 80 x 6 / 80 x 6
Giant Set - 4 Sets, No rest between exercises
Hammer Curl 6-8 reps
Barbell Curl 6-8 reps
Incline Dumbell Curl 6-8 reps
Seated Barbell Curl 6-8 reps
Giant Set - 4 sets
Close Grip Bench Press 6- 8 reps
Skullcrusher 6-8 reps
Overhead Dumbell Extentipon 6-8 reps
Cable Extention w/ Rope 6-8 reps
Superset
Preacher curl : 35 lb x 20 / 35 x 20 / 35 x 20 / 35 x 20
Close Grip Bench Press: 110 x 8 / 110 x 8 / 110 x 8 / 110 x 8
Abs
1 hour cardio, 1100 calories burnt
Buildingup24
New member
Just my opinion. On that Arms giant set...
Go biggest to smallest .
Barbell curl
Seated barbell curl
Hammer curl
Incline seated DB
Personal opinion. Good work on the workout tho. Looks good getting strong on dips
Go biggest to smallest .
Barbell curl
Seated barbell curl
Hammer curl
Incline seated DB
Personal opinion. Good work on the workout tho. Looks good getting strong on dips
NoFatChicks91
New member
Sickest. Leg day. I've ever had.
12 sets of squats total, 6 heavy for 3 reps, 6 light for 20 reps. ASS TO GRASS
Squats - 12 sets: 255 x 3 / 275 x 2 / 265 x 3 / 265 x 3 / 260 x 3 / 260 x 3 / 160 x 20 / 160 x 20 / 160 x 20 / 160 x 20 / 160 x 20 / 160 x 20
Front Squats - 8 sets: 160 x 5 / 160 x 5 / 160 x 5 / 160 x 5 / 155 x 5 / 155 x 5 / 155 x5 / 155 x 5
Stiff Leg Deadlift - 6 sets: 245 x 10 / 260 x 8 / 260 x 8 / 255 x 8 / 250 x 8 / 245 x 8
Squat Press - 5 sets: 360 x 12 / 400 x 10 / 400 x 10 / 380 x 10 / 380 x 10
Leg Press - 5 sets: 360 x 10 / 360 x 10 / 360 x 10 / 360 x 10 / 360 x 10
Barbell Lunge - 4 sets: 80 x 20 / 80 x 20 / 80 x 20 / 80 x 20
Hack Squat - 4 sets: 160 x 12 / 160 x 12 / 160 x 12 / 160 x 12
Leg Curl - 4 sets: 95 x 12 / 95 x 12 /90 x 10 / 85 x 12
Seated Leg Curl - 4 sets: 130 x 10 / 120 x 12 / 120 x 12 / 120 x 12
Calves
Lots of foam rolling and stretching
12 sets of squats total, 6 heavy for 3 reps, 6 light for 20 reps. ASS TO GRASS
Squats - 12 sets: 255 x 3 / 275 x 2 / 265 x 3 / 265 x 3 / 260 x 3 / 260 x 3 / 160 x 20 / 160 x 20 / 160 x 20 / 160 x 20 / 160 x 20 / 160 x 20
Front Squats - 8 sets: 160 x 5 / 160 x 5 / 160 x 5 / 160 x 5 / 155 x 5 / 155 x 5 / 155 x5 / 155 x 5
Stiff Leg Deadlift - 6 sets: 245 x 10 / 260 x 8 / 260 x 8 / 255 x 8 / 250 x 8 / 245 x 8
Squat Press - 5 sets: 360 x 12 / 400 x 10 / 400 x 10 / 380 x 10 / 380 x 10
Leg Press - 5 sets: 360 x 10 / 360 x 10 / 360 x 10 / 360 x 10 / 360 x 10
Barbell Lunge - 4 sets: 80 x 20 / 80 x 20 / 80 x 20 / 80 x 20
Hack Squat - 4 sets: 160 x 12 / 160 x 12 / 160 x 12 / 160 x 12
Leg Curl - 4 sets: 95 x 12 / 95 x 12 /90 x 10 / 85 x 12
Seated Leg Curl - 4 sets: 130 x 10 / 120 x 12 / 120 x 12 / 120 x 12
Calves
Lots of foam rolling and stretching
NoFatChicks91
New member
Thank you for the input sir I will do it in that order next time!
NoFatChicks91
New member
CHEST
New PR incline bench 135 x 12
By doing shit loads of incline benching as my first exercise, my upper chest is finally developing .
Tried a new exercise, the supinated dumbbell bench press. Basically pressing in sort of a corkscrew motion. It felt good
Incline Bench Press: 135 x 12 / 135 x 10 / 135 x 8 / 135 x 8 / 125 x 10 / 125 x 10 / 125 x 10 / 120 x 8 / 120 x 8 / 120 x 8 / 115 x 8
Hammer Strength Bench Press: 175 x 8 / 160 x 8 / 160 x 8 / 160 x 8 / 160 x 8 / 145 x 8 / 145 x 8 / 145 x 8 / 145 x 8 / 145 x 8
Supinated Dumbell Press: 40 x 8 / 40 x 8 / 40 x 8 / 40 x 8 / 40 x 8
Supinated Incline DB Press: 35 x 8 / 35 x 8 / 35 x 8 / 35 x 8 / 35 x 8
Incline Dumbell Flys: 22.5 x 10 / 22.5 x 10 / 20 x 10 / 20 x 10 / 20 x 10 / 20 x 10
100 pushups
Abs and Cardio for an hour, 1100 calories burnt
New PR incline bench 135 x 12
By doing shit loads of incline benching as my first exercise, my upper chest is finally developing .
Tried a new exercise, the supinated dumbbell bench press. Basically pressing in sort of a corkscrew motion. It felt good
Incline Bench Press: 135 x 12 / 135 x 10 / 135 x 8 / 135 x 8 / 125 x 10 / 125 x 10 / 125 x 10 / 120 x 8 / 120 x 8 / 120 x 8 / 115 x 8
Hammer Strength Bench Press: 175 x 8 / 160 x 8 / 160 x 8 / 160 x 8 / 160 x 8 / 145 x 8 / 145 x 8 / 145 x 8 / 145 x 8 / 145 x 8
Supinated Dumbell Press: 40 x 8 / 40 x 8 / 40 x 8 / 40 x 8 / 40 x 8
Supinated Incline DB Press: 35 x 8 / 35 x 8 / 35 x 8 / 35 x 8 / 35 x 8
Incline Dumbell Flys: 22.5 x 10 / 22.5 x 10 / 20 x 10 / 20 x 10 / 20 x 10 / 20 x 10
100 pushups
Abs and Cardio for an hour, 1100 calories burnt
NoFatChicks91
New member
Shoulders
I mixed my routine up this time and damn guys my shoulders were on fucking fire. They've been developing so well lately!!!
I feel 135 lb Overhead press coming soon.
Power Clean: 135 x 5 / 155 x 5 / 145 x 5 / 145 x 5 / 145 x 5 / 145 x 5 / 145 x 5
Superset
Hammer Strength Shoulder Press: 104 x 8 / 104 x 8 / 104 x 8 / 97 x 8
Lat Raise Machine: 95 x 8 / 90 x 8 / 85 x 8 / 80 x 8
Overhead Press: 85 x 6 / 80 x 8 / 75 x 8 / 75 x 8 / 75 x 8 / 75 x 8
Giant Set
Barbell Upright row: 60 x 12 / 60 x 10 / 60 x 10 / 60 x 10
Cable front raise: 17.5 x 10 / 15 x 10 / 12.5 x 10 / 12.5 x 10
Face Pull: 32.5 x 10 / 32.5 x 10 / 30 x 10 / 30 x 10
Rear Delt Fly on Pec Dec: 105 x 10 / 105 x 10 / 105 x 8 / 100 x 8 / 95 x 12
Barbell Shrug: 185 x 8 / 175 x 8 / 175 x8 / 175 x 8
Dumbell Shrug: 70 x 8 / 65 x 8 / 65 x 8 / 65 x 8
1 Hour of cardio, 1100 calories burnt
I mixed my routine up this time and damn guys my shoulders were on fucking fire. They've been developing so well lately!!!
I feel 135 lb Overhead press coming soon.
Power Clean: 135 x 5 / 155 x 5 / 145 x 5 / 145 x 5 / 145 x 5 / 145 x 5 / 145 x 5
Superset
Hammer Strength Shoulder Press: 104 x 8 / 104 x 8 / 104 x 8 / 97 x 8
Lat Raise Machine: 95 x 8 / 90 x 8 / 85 x 8 / 80 x 8
Overhead Press: 85 x 6 / 80 x 8 / 75 x 8 / 75 x 8 / 75 x 8 / 75 x 8
Giant Set
Barbell Upright row: 60 x 12 / 60 x 10 / 60 x 10 / 60 x 10
Cable front raise: 17.5 x 10 / 15 x 10 / 12.5 x 10 / 12.5 x 10
Face Pull: 32.5 x 10 / 32.5 x 10 / 30 x 10 / 30 x 10
Rear Delt Fly on Pec Dec: 105 x 10 / 105 x 10 / 105 x 8 / 100 x 8 / 95 x 12
Barbell Shrug: 185 x 8 / 175 x 8 / 175 x8 / 175 x 8
Dumbell Shrug: 70 x 8 / 65 x 8 / 65 x 8 / 65 x 8
1 Hour of cardio, 1100 calories burnt
NoFatChicks91
New member
Back
New PRs: 420 x 1 deadlift, 160 lb barbell rows, and 135 lb pendlay rows (barbell rows parallel to the ground)
Barbell Row: 135 x 5 /155 x 5/ 160 x 5 / 155 x 5 / 155 x 5 / 150 x 5 / 150 x 5
Deadlift: 405 x 1 / 420 x 1 / 370 x 5 / 365 x 5 / 360 x 5 / 355 x 5 / 355 x 5
Pendlay Row: 135 x 5 / 135 x 5 / 135 x 5 / 135 x 5 / 135 x 5
Chin ups : 25
T- Bar Row: 55 x 8 / 55 x 8 / 55 x 8 / 55 x 8 / 55 x 8
Lat Pulldown: 130 x 8 / 130 x 8 / 120 x 8 / 115 x 8 / 115 x 8
Seated Cable Row: 100 x 8 / 95 x 8 / 95 x 8 / 90 x 8
Dumbbell Lawnmower: 60 x 8 / 55 x 8 / 55 x 8 / 50 x 8 / 50 x 8
Abs
Cardio for 1 hour 15 minutes, 1500 calories burnt
New PRs: 420 x 1 deadlift, 160 lb barbell rows, and 135 lb pendlay rows (barbell rows parallel to the ground)
Barbell Row: 135 x 5 /155 x 5/ 160 x 5 / 155 x 5 / 155 x 5 / 150 x 5 / 150 x 5
Deadlift: 405 x 1 / 420 x 1 / 370 x 5 / 365 x 5 / 360 x 5 / 355 x 5 / 355 x 5
Pendlay Row: 135 x 5 / 135 x 5 / 135 x 5 / 135 x 5 / 135 x 5
Chin ups : 25
T- Bar Row: 55 x 8 / 55 x 8 / 55 x 8 / 55 x 8 / 55 x 8
Lat Pulldown: 130 x 8 / 130 x 8 / 120 x 8 / 115 x 8 / 115 x 8
Seated Cable Row: 100 x 8 / 95 x 8 / 95 x 8 / 90 x 8
Dumbbell Lawnmower: 60 x 8 / 55 x 8 / 55 x 8 / 50 x 8 / 50 x 8
Abs
Cardio for 1 hour 15 minutes, 1500 calories burnt
NoFatChicks91
New member
Saturday came in and stairstepped for 2 hours , burnt 2500 calories lol
foam rolled a BUNCH
foam rolled a BUNCH
