Train wreck sack of shizz, but on here mad respect : 3J student learning from him

[simply_michael]

Biceps and Triceps

Standing Barbell Curl
20x50#
8x60#
Ab Fail- 6x70#

Preacher Curl Hammer Strength
10x45#
Ab Fail- 4x50#

Incline Dumbbell Curl
Ab Fail- 5x25#

French Press Dumbbell
20x15#
8x20#
Ab Fail - 6x25#

Triceps Pushdown with Straight Bar
15x35#
Ab Fail- 10x50#

Triceps Pushdown with Rope
Ab Fail - 9x50

Post Cardio
Treadmill - level 5- Heart Rate 150 - .40 miles

Question gang

Should I continue to do treadmill to burn the fat faster or switch to biking since easier on joints and I can bike more than run on treadmill - trying to shed pounds faster

 

[simply_michael]

Upper Body Workout

Bent Over Barbell Rows- 79#x5x5x5 - up

Pull Ups- Bodyweight x4x2 - stay

Lat Pulldowns- 70#x10x10- up

Flat Dumbbell Press- 40#x5x5 x5 - stay shoulder issues

Hammer Strength Dips - 90#x10x10 - up

Seated Dumbbell Press- 20#x10x10 -up

Ez Curl Standing bi- 50#x10x10x10 - up

French Dumbbell Press -
Right- 20#x10x10x7
Left-20#x10x10x8

Post Workout Cardio
15 minutes on cycle 4.42 miles
15 minutes on treadmill 10 incline 3.5 speed .87 miles
7 minutes elliptical .50
11 minutes cycle 3 miles

total minutes 48 ..total miles 10 miles average

Where have i been ?
Well I moved to columbus ohio (since a year sober and wanting new life ) , renting a room in a house , with a nice guy . So that was a week ago and now after settled in starting the gym back up . I goto a LA fitness that is 3 levels its beautiful and i get inspired so much cause there are so many people rocking it out . I mean i live in the land of fitness and of the Arnold so def big guys and girls . I met 45 year old that had 4 kids and rocked it out ..very inspiring .

Kent told me to just "Be" that this is my time .. and now that surgery is over and also the fact that i am recovered he said i got this and no cables lift hard and strong . I am totally doing that and that "Be" is so me , its actually inspired me to lift off all expectations and boundries off me of comparision and just be me and only me no competition mode just me against me . anyhow back to the gym tomorrow .

 

[Rastas]

Smash it, brother! Keep the updates coming. You'll always have support from the 'Ology community.

 

[simply_michael]

Lower Body Workout tues workout

Squats- 100#x5x5x5 - up

Hack Slide Precor- sled weight x10x10 -up

Leg Extentions- 50#x10x10 -up

Deadlifts-135#x8x8x8-up

Prone Leg Precor-55#x10x10 -up

Calf Extention Precor-70#x10x10x10-up

Life Fitness Seated Calf Raise- 50#x10x10

Cardio
Treadmill 10 incline 3.5 speed 147 heart rate @.59 miles

----------------------------------------------------------------

Wed - Rest day

25 minutes cardio -
20 minutes treadmill 3.5 speed 10 incline
5 minute - treadmill 5.0 speed at 10 incline

 

[simply_michael]

Smash it, brother! Keep the updates coming. You'll always have support from the 'Ology community.

thanks so glad someone reads my ramblings ..appreciate it and will smash it with all i got ..thanks .. i am so trying to get out of the stocky look into the holy shit he works out plus abs look

 

[simply_michael]

Back and Shoulders Hypertrophy Day
Bent over rows- 60#x6x6x6 up

Lat Pulldown- 70#x12x12x12 up

Seated cable row- 55#x12x12x12 up

Dumbbell rows-25#x15x15 up

Close grip pulldowns- 55#x20x20 up

Seated dumbbell presses- 20#x12x12x12 up

Dumbbell Upright rows-7.5x15x15 up

Side lateral raises with dumbbells- 2.5x20x20x15 stay

Cardio
10 miles cycle in 35 minutes

Changing gyms but meh mien is 25 min away so gotta find something closer gas is 3.65 so closer would be great. I wish Planet fitness had a squat machine .. instead they have SMITH MACHINES ..and i hear smith machines are bad for u . And i def don't wanna live in a gym without squat rack .. that being said i like the 24 hour feature .

 

[simply_michael]

Back and Shoulders Hypertrophy Day
Bent over rows- 60#x6x6x6 up

Lat Pulldown- 70#x12x12x12 up

Seated cable row- 55#x12x12x12 up

Dumbbell rows-25#x15x15 up

Close grip pulldowns- 55#x20x20 up

Seated dumbbell presses- 20#x12x12x12 up

Dumbbell Upright rows-7.5x15x15 up

Side lateral raises with dumbbells- 2.5x20x20x15 stay

Cardio
10 miles cycle in 35 minutes

Changing gyms but meh mien is 25 min away so gotta find something closer gas is 3.65 so closer would be great. I wish Planet fitness had a squat machine .. instead they have SMITH MACHINES ..and i hear smith machines are bad for u . And i def don't wanna live in a gym without squat rack .. that being said i like the 24 hour feature .

 

[simply_michael]

Lower Body Hypertrophy Day

Squats -95#x3x3x3x3x3x3 up

Barbell Hack squats- 50#x10x8x5 stay (felt awkward all around and for shoulder )
anyone know a sub cause i don't have hack squat machine

Life Fitness Linear Leg presses- 50#x15x15 up

Leg extensions- 60#x20x16x15 stay

Deadlifts- 95#x12x12x7 stay

Precor Glute Extention-10#x15x15 up

No seated leg curl machine any sub i could do ? was broken

Life Fitness Calf Extention -50#x15x15x15x15 up

Calf raises via Leg Press Machine-120#x20x16x16 stay

Post Workout Cardio
5 Miles on Cycle Level 4 for 16 minutes

 

[simply_michael]

Chest and Arms Hypertrophy Day

Flat Barbell presses

6 sets of 3 reps -95 up

Incline dumbbell presses

3 sets of 12 reps 20 up

Precor chest press

3 sets of 15 reps 50 up

Cable flyes

2 sets of 20 reps -15x15x12

Precor bi curls

3 sets of 12 reps- 20x15x13x10 stay

Hammer curls

2 sets of 15 reps 10 up

EZ curl Barbell

2 sets of 15-20 reps 40 x20x20x15 stay

French press seated db

3 sets of 12 reps 15 up

Cable pressdowns with rope attachment

2 sets of 15 rep 25 form ?

Cable kickbacks

2 sets of 20 reps -5 up


Cardio

Cycle - level 5 - 18 min -5.14 miles - 150 heart

---------------

Upper Body Workout

Bent Over Barbell Rows- 85#x5x5x5 - up

Pull Ups- Bodyweight x4x3- stay

Lat Pulldowns- 85x10x10- up


Flat Dumbbell Press- 40#x5x5 x5 - up


Pec fly precor machine 70x6x6 up


Rear delt Precor machine 50x10x10


Seated Dumbbell Press- 30x6x


Hammer curl Dumbbell 30x6x6- up

French Dumbbell Press -

Right- 25x6x4

Left-25x6x4 stay


Post Workout Cardio

15 minutes on cycle 4.42 miles

15 minutes on treadmill 10 incline 3.5 speed .87 miles

7 minutes elliptical .50

11 minutes cycle 3 miles


total minutes 12 min ..total miles 3 miles cycle

--------------

Lower Body Power Day

Pressing Power Movement: Squats

3 sets of 5 reps 110 up

life fitness linear leg press

2 sets of 6 reps - sleigh plus 100 up

Leg extensions

2 sets of 6 reps 120 up

Deadlifts

3 sets of 5 reps 135 up

lying leg curls

2 sets of 6 reps 70 up

Calf raise leg raises on leg press

3 sets of 6 reps - 140x14x12x13

Calf raise life fitness machine

2 sets of 6 reps 90x6x8x6


Cardio

2 miles 7.30

-----------------




Back and Shoulders

Bent over or Pendlay rows

6 sets of 3 - floor bent 45

Lat pull down

3 sets of 12 reps- 85 x12x12x7

Seated cable row

3 sets of 12 reps 70 up

Dumbbell rows

2 sets of 15 reps -30x15x10

Close grip pulldowns

2 sets of 20 reps - 70x20x12

Seated dumbbell presses

3 sets of 12 reps 25 up

Dumbbell Upright rows

2 sets of 15 reps - 10x15x15

Side lateral raises with dumbbells

3 sets of 20 reps. 2.5x 20x20x16 stay

Cardio

5 miles cycle 19 min

shew caught up . been working 6 days a week so very busy but going well still no social circle but meh ... guess that means more time for gym

 

[simply_michael]

Chest and Arms Hypertrophy Day

Flat Barbell presses

6 sets of 3 reps -105 up

Incline dumbbell presses

3 sets of 12 reps 25 up

Precor chest press

3 sets of 15 reps 60x15x15x12 stay

Cable flyes

2 sets of 20 reps -15x20x16

Precor bi curls

3 sets of 12 reps- 20x15x14x16 up

Hammer curls

2 sets of 15 reps 15 up

EZ curl Barbell

2 sets of 15-20 reps 50x15x11 stay

French press seated db

3 sets of 12 reps 20 up

Cable pressdowns with rope attachment

2 sets of 15 rep -30 up

Cable kickbacks

2 sets of 20 reps -10 up


Cardio

Treadmill - 5 min - 7 speed no incline - Hit Cardio run as long and then 30 seconds off

---------------

Upper Body Workout

T Bar Rows- 95#x5x3x3 - up

Pull Ups- Bodyweight x3x2x2- stay

Lat Pulldowns- 100x10x4- stay


Flat Dumbbell Press- 45#x5x5 x5 - up


Pec fly precor machine 80x10x10 up


Rear delt Precor machine 60x10x10 up


Seated Dumbbell Press- 30x10x6x7 up


Hammer curl Dumbbell 35x6x4 stay

French Dumbbell Press 25x6x6 stay


Post Workout Cardio

Treadmill - 5 min - 7 speed no incline - hit cardio run as long as can rest 30 seconds

Ok so i suck at this cardio but only can get better ..thanks for all that are reading i am picking up intensity on cardio woot

 

[simply_michael]

Lower Body Power Day

Pressing Power Movement: Squats

3 sets of 5 reps 115 up

life fitness linear leg press

2 sets of 6 reps - sleigh plus 115 up

Leg extensions

2 sets of 6 reps 130 up

Deadlifts

3 sets of 5 reps 155 up

lying leg curls

2 sets of 6 reps 80 up

Calf raise leg raises on leg press

3 sets of 6 reps - 160x16x17x14

Calf raise life fitness machine

2 sets of 6 reps 110x14x11x11

-----------------

Back and Shoulders

T-Bar Rows from ground

6 sets of 3 - 55x3x3x3x3x3x3 up

Lat pull down

3 sets of 12 reps- 85 x12x12x12

Seated cable row

3 sets of 12 reps 85x12x10x9

Dumbbell rows

2 sets of 15 reps -30x15x12

Close grip pulldowns

2 sets of 20 reps - 70x20x13

Seated dumbbell presses

3 sets of 12 reps- 30x12x12x12 up

Dumbbell Upright rows

2 sets of 15 reps - 15x15x12

Side lateral raises with dumbbells

3 sets of 20 reps. 2.5x 20x20x20

Cardio

5 miles treadmill 7 speed - run as much as can then jump off for 30 seconds . Completed almost running adding more time