Workout log! Motivated motha f#%@er!

[hulkamainia 119]

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[hulkamainia 119]

Hey guys starting a log so I can stay motivated, get tips, and progress overall
My stats
145lbs
Around 12 to 13 Bf%
About 5'7
Working out for a year only serious for a couple months
I have my own workout log that im going to do for 4 weeks heavy 4 to 6 or 6 to 8 rep range and wanting to bulk to about 165! I will be posting my leg workout later tonight and diet! Here we go!

Stay motivated mo fo's!

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[hulkamainia 119]

Just got done destroying my legs up at golds!
Warm up 5 min terdmill
Squats 7 sets
Hammer strength leg press 4 sets
hammer strength hack squat 4 sets
Leg extensions 4 sets
Leg curls 4 sets
Seated calve raises 4 sets
Stiff legded dead lifts 3 sets

Overall I felt great, form felt good and tight, hit great weights today too, great workout! Tomorrows chest and tris and will post diet after I get home


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[Evan Tipps]

Subbed for this. Keep killing it brother

 

[hulkamainia 119]

Thanks man! I'll return the favor.

Diet for today 1/14/13
Morning protein shake with 1 cup of oatmeal and 2 scoops of peanut butter and 2 egg whites and 1 whole egg
Snack: 1 chicken breast and 1 1/2 cup pasta
Lunch 1 cup spinach and 3 egg whites
dinner: steak with 1 cup white rice
Snack: apple scliced with peanut butter
Snack 2 Greek yogurts vanilla

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[hulkamainia 119]

1/15/13
Legs are fricken sore! But it feels great!
Can't wait to get out of school to destroy some chest!
Diet so far
morning snack 2 Greek yogurts, bananas
Breakfest oatmeal 1 cup and 3 eggs with peanut butter toast
Snack chicken breast and 1 1/2 cup pasta!

Stay motivated mo fo's!

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[NoFatChicks91]

I like your leg workout bro lots of squats takes guts

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[Creepusmaximus]

Okay that's more than I'm willing to do for my legs. LOL. Knock it out.

 

[hulkamainia 119]

Thanked for the comments and stopping by!
Today was chest and tri's!
5 min warm up tredmill
Barbell flat 5 sets
Barbell incline 5 sets
Decline hammer strength 4 sets
Flys 3 sets
Machine dips 4 sets
Tricep extensions 4 sets
Tricep push downs 4 sets
Then a ab cycle at the end with some pushups

Overall workout felt awesome! Dident quite hit the weights.I wanted to hit but got one hell of a workout! And i'm feeling it pretty good so Tomorrow is rest then Thursday backkkk!! My fav!

Stay motivated my friends!

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[psizzle_8]

No weight numbers?

 

[jerome simpson]

Listing weights will help you track progress and are fun to look back on. Don't worry about what you lift now, this is the only spot on EF that resembles Planet Fitness, aka "judgement free zone"

 

[hulkamainia 119]

No weight numbers?

will start posting weights on back day! (tomorrow)

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[hulkamainia 119]

Listing weights will help you track progress and are fun to look back on. Don't worry about what you lift now, this is the only spot on EF that resembles Planet Fitness, aka "judgement free zone"

Thanks for the positive reinforcement! I'll post up weights tomorrow ON BACK DAY!

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[psizzle_8]

Awesome...good luck to you

 

[hulkamainia 119]

Thanks you too!

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[hulkamainia 119]

Today my legs are more sore than my chest haha but todays a rest day and tomorrows back!
Diet for today
Breakfast Protein shake with peanut butter 1 scoop and oats 1 cup
Snack 2 greek yogurts and a banana
Lunch2 cups spinage with sliced apple and 3 egg whites
Snack chicken breast with 1 cup of white rice
Snack 2 pb&j sandwich
Dinner chicken breast with Mac and cheese
Snack apple and egg sandwich!

Stay motivated!


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[hulkamainia 119]

Lost a pound! Wtf! Maybe I need to tweek my diet alittle but anyway here's a pic
View attachment 96163

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[hulkamainia 119]

Today was a back and bi day! Here's the works
Warm up pull ups 2 sets of 10
Dead lifts
Warm up bar x 12
Warm up 135 x 10
Warm up 135 x 10
155 x 6
175 x 6
185 x 4
205 x 4
225 x 3
245 x 2
255 x 2 felt gooood!

Lat pull downs
90 x 12
100 x 12
110 x 12
120 x 10

V bar pull downs
Set 1 80 x 10
set 2 90 x 10
Set 3 100 x 8
Set 4 110 x 6

Hammer strength one arm row
45 x 8
70 x 8
70 x 8
70 x 8

Pull ups 4 sets of 10

Bi's
Easy bar curl
40 x 12
50 x 10
60 x 8
70 x 6
Dumbell curl
25 x 12
25 x 14
25 x 20



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[psizzle_8]

Lookin good to me

 

[hulkamainia 119]

Lookin good to me

Thanks and you too haha your bigger than me!

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[hulkamainia 119]

Haven't posted in acouple of days due to hanging out and eating out lol but worked delts yesterday and diet is back on track todays legs will post leg and delt numbers later today!

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[hulkamainia 119]

Sorry guys i've been real short on my log this whole week has been finals and its my final year so I wanna finish strong I'll be back at it hard on,Monday with some legs!
Saw thor and that my goal in the next 5 years lol stay motivated!


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[flymethod]

Looking forward to seeing your progress.

http://www.freeworkoutlog.com