Must Win Everyday Log - Page 2 - Health and Fitness Forum

elliptical - 60 min
cable curls - 3x15
one arm DB curls - 3x10
hammer curls - 3x10
abs x 100

total bro workout but I would normally do one less set of biceps and do 3-4 chest excersizes

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12-30-2016 , 09:21 PM

#28

nohands

adept

Join Date: May 2012 Posts: 825

12/30

Weight - 219 lbs

Leg Day

Squat - 190x5x3
RDL - 235x5x3
Seated Calf Raise - 3x10

No abs or cardio, not eating good so far today. Stuffed my face at lunch and sort of not caring tonight as it was my last day at work for the year.

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12-31-2016 , 01:34 PM

#29

nohands

adept

Join Date: May 2012 Posts: 825

12/31

Weight - 223

Workout - Back / Triceps

One Arm DB Rows - 3x12
Bent over raise - 3x13
Lat Pull down - 3x10
Horizontal Cable Row - 3x10
One arm tricep ext - 3x12
Tricep ext - 3x12

Very busy this morning at the gym. Another day with no abs / cardio

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01-01-2017 , 09:29 AM

#30

nohands

adept

Join Date: May 2012 Posts: 825

1/1/17

Weight - 224

Off day

Happy New Year

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01-02-2017 , 02:18 PM

#31

nohands

adept

Join Date: May 2012 Posts: 825

1/2/17

Weight - 226 lbs

Went a bit nuts today, 2 hr Gym session

Workout - Shoulders / Biceps

In order:

10 min elliptical Warm up
Side DB Raises - 3x15
DB Shrug - 3x10
Front DB Raises - 3x12
Hammer Curls - 3x10
DB Curls - 3x10
Abs x 200
Elliptical - 40 min
Treadmill - 30 mil - 3 miles
Facepull - 3x15

Basically 1 hour 20 min cardio total but feel good.

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01-03-2017 , 11:46 PM

#32

nohands

adept

Join Date: May 2012 Posts: 825

1/3

Weight 225 lbs

Workout - legs

Squat - 200x5x3
RDL - 245x5x3
Seated Calf Raise - 3x15
Abs x100 & 1 set of planks

Had 400 calories up to about 9:00 p.m. tonight (after my workout). Probably operating at negative calories after my workout. Then proceeded to house 8 chicken drumsticks, 2 PBJ sandwiches and a protein shake.

Could really feel the caloric deficit during my workout today. Longer time between sets and overall lethargic

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01-04-2017 , 12:07 AM

#33

nohands

adept

Join Date: May 2012 Posts: 825

Quote:

Originally Posted by nohands

Didn't even realize I jumped 10lbs on my squat until looking what I wrote on my previous leg day. I meant to go up 5lbs but none the less still owned 200lbs

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01-04-2017 , 08:10 PM

#34

nohands

adept

Join Date: May 2012 Posts: 825

1/4

Weight - 225

Off day

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01-06-2017 , 12:34 AM

#35

nohands

adept

Join Date: May 2012 Posts: 825

1/5

Weight - 220 (no idea how considering I didn't workout yesterday and didn't eat particularly well)

Workout - Chest / Bicep - without the chest because I can't do any pushing motions still. I tested out some DB Bench and Pec Dec and both were hurting my shoulder

DB Curls - 3x10
Hammer Curls - 3x10
Treadmill - 26 min - 3 miles

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01-07-2017 , 10:14 PM

#36

nohands

adept

Join Date: May 2012 Posts: 825

1/6 - 219 - off day

1/7 - 222 - off day

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01-08-2017 , 01:03 PM

#37

BPA234

veteran

Join Date: Jan 2005 Posts: 3,224

Nice work!

Kai G is awesome...that video where he goes back to his hood apartment to prep his meals is great.

If you want to look like a boxer, train like one...imo.

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01-08-2017 , 05:18 PM

#38

nohands

adept

Join Date: May 2012 Posts: 825

1/8

Didn't weight myself this morning

Workout - Back / Tri

Deadlift - 295x5x1 - One rep improvement, will be increasing weight
Barbell Bent Over Row - 3x10
Seated Cable Row - 3x12
One arm tricep ext - 3x12
Rope Tricep ext - 3x12
Abs x 100
No cardio

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01-08-2017 , 05:27 PM

#39

nohands

adept

Join Date: May 2012 Posts: 825

Quote:

Originally Posted by BPA234

Nice work!

Kai G is awesome...that video where he goes back to his hood apartment to prep his meals is great.

If you want to look like a boxer, train like one...imo.

What I meant was low body fat etc. With how my diet has been I would end up looking like Butterbean.

I appreciate it. I watched that video a few times and like it as well. Mostly because it shows complete dedication.

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01-10-2017 , 12:24 AM

#40

nohands

adept

Join Date: May 2012 Posts: 825

1/9

Weight - 224

Workout - Legs

Squat - 205x5x3
RDL - 235x5x3
Calf Raise - 3x15
Abs x 200
Elliptical - 20 min

Quote

01-14-2017 , 03:51 PM

#41

nohands

adept

Join Date: May 2012 Posts: 825

I'm going back a few days here so I don't remember the specific workout.

1/10

Weight 223

Shoulders/Biceps

Quote

01-14-2017 , 03:54 PM

#42

nohands

adept

Join Date: May 2012 Posts: 825

Fell off the wagon for a few days here and weight is back up to 230 again starting from square one. I bought a pizza and a 6 pack 1/10 after my workout and went all downhill and rationalized my way out of the gym Thursday and Friday.

Today, I'm going to the gym in a bit and it would be a chest / tri day but I'm still laying off pushing excersises so I would have made it a tricep only day. But because I missed a couple days I'm going to speed forward and do a back / tricep day and tomorrow I'll do legs.

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01-14-2017 , 11:37 PM

#43

nohands

adept

Join Date: May 2012 Posts: 825

1/14

Workout - Back / did not do tri's

Deadlift - 315x4x1
Lat Pull Down - 3x10
Bent Over DB Raise - 3x15

Did not do tri's because these two idiots were blocking the machines. But ultimately its on me because I could have asked them to work in or just shoved my way in and maybe they would get the point. I could have improvised but chose not to so it's all on me and have to do tri's another time. May do legs/tri's tomorrow we will see

Quote

01-15-2017 , 12:15 AM

#44

Renton555

Pooh-Bah

Join Date: Jun 2012 Posts: 5,905

The bench press / all benches / the entire dumbbell rack / the power rack / the dip bars / all barbells were being used? Bummer.

Quote

01-15-2017 , 03:17 PM

#45

nohands

adept

Join Date: May 2012 Posts: 825

1/15

Weight - 226

Workout - Legs

Squat - 225x 5,4,3
RDL - 245x5x2
Seated Calf Raise - 3x15
Treadmill - 10 minutes / 1.10 miles

Went up 20lbs on squat to see how I'd do and did surprisingly well. My legs were like lead when I ran after the workout but was able to squeeze out a 10 minute run.

Quote

01-16-2017 , 10:39 PM

#46

nohands

adept

Join Date: May 2012 Posts: 825

1/16

Weight - unknown, did not weight

Workout - Shoulder / Tri

Side DB Raise - 3x15
Facepull - 3x12
Shrugs - 3x10
Rope Tricep Ext - 3x12
One arm tricep ext - 3x12
Treadmill - 20:45 , 2.5 miles

At my peak I was running 2.8 miles in 20 minutes. Workout felt good today, have to get better with my eating

Quote

01-17-2017 , 10:21 PM

#47

nohands

adept

Join Date: May 2012 Posts: 825

1/17

Weight - 226

Workout - Biceps

DB Hammer Curls - 3x12
DB Curls - 3x12
Treadmill - 20 min - 2.55 miles

Laying off pushing motions until Feb. Felt like I was going to die on the treadmill but was a good workout.

Quote

01-18-2017 , 11:03 PM

#48

nohands

adept

Join Date: May 2012 Posts: 825

1/18

Weight - 224

Workout - Run

Three squat racks for taken and didn't feel like waiting so turned it into a hard 20 min cardio run.

Treadmill - 20 min - 2.6 miles

Quote

01-19-2017 , 10:23 PM

#49

nohands

adept

Join Date: May 2012 Posts: 825

1/19

Weight - 223

Off day, eating badly

Quote

01-21-2017 , 10:51 AM

#50

nohands

adept

Join Date: May 2012 Posts: 825

1/20

weight - unknown

workout - legs

Squat - 225x5x3 (moving on up next workout)
RDL - 245x5x2
Calf raises - 3x15
Elliptical - 30 minutes

Went to the gym before work because I woke up around 3 a.m. and couldn't go back to sleep. So at 5 a.m. just said screw it and went to the gym.

I'm pulled in different directions when going to the gym before work. Personally, I believe I operate better going to the gym after work because I'm more focused at work and my diet tends to be better. Although I do love the feeling of showering after the gym and then heading to work. That euphoria usually lasts a couple hours but I tend to drag more later in the day.

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