2/9/17

didnt make it to gym bc of weather they closed for the entire day

2/10/17

played poker late night before, didnt make it to gym again but this time my own fault bc i was so tired i went home and slept

2/13/17

shoulders/abs:

3x12 seated db shoulder press 55lbs
3x12 seated db lat raises 15lbs
3x12 standing barbell upright row 65lbs
3x12 revers fly machine 100lbs
3x20 crunces

30 min on eliptical incline 7 level 10

i have been doing slow, controlled, best form reps

2/14/17

gym was dead either bc the new year resolution ppl quit or bc vday or combo of both.

legs/cardio:

3x12 leg extensions 70lbs
3x12 barbell squat 95lbs
3x12 leg press 230lbs
3x12 seated leg curls 75lbs

20 mins on eliptical incline 10 level 10

2/15/17

chest/cardio:

3x12 incline barbell bench 135lbs
3x12 flat db bench 65lbs
3x12 flat db flies 25lbs
3x20 crunches

30 mins on elliptical incline 10 level 12

2/20/17

played cards late thursday night into the early friday morning hours and missed the gym which was arms day for 2nd week in a row. instead of shoulders i did arms last night and will start shoulders today, pushing everything up a day.

arms/cardio:

3x12 rope pulldown 42.5lbs
3x12 skullcrushers with ez bar 60lbs
3x12 tricep pushdown machine 90lbs
3x12 standing barbell curl 60lbs
3x12 seated alternating db curl 25lbs
3x12 seated preacher ez bar curl 55lbs

30 mins on elliptical incline 10 level 12

i feel i sweat the most while maintaining my goal HR when i do the elliptical vs other forms of cardio

also, i ran into an old friend from high school at the gym who has been then and still is now in really good shape.

he says i should be doing cardio for 30 mins first, then working out. saying that i will be using all my energy for cardio since i still have my size and some of my strength, then when im exhausted i should workout to put more focus on cardio. i have never done that, nor have i ever been told to do that. i have always been told and heard to lift first, then cardio follows. what do you guys think?

2/21/17

shoulders/cardio

3x12 seated db shoulder press 55lbs
3x12 seated db lat raises 15lbs supersetted with
3x12 standing barbell upright row 45lbs
3x12 reverse fly machine 120lbs

30 mins on elliptical incline 5 level 12

2/22/17

legs/cardio

3x12 leg extensions 90lbs
3x12 barbell squat 135lbs ass to grass
3x12 leg press 250lbs
3x12 seated leg curls 75lbs
3x20 crunches

20 mins on elliptical incline 10 level 10

2/23/17

chest/cardio:

3x12 incline barbell 135lbs
3x12 flat db 65lbs
3x12 flat db fly 30lbs
3x10 pushups

30 min on treadmill 3.1 incline 3.3mph

2/27/17

arms/cardio:

3x12 rope pulldown 42.5lbs
3x12 skullcrushers 60lbs
3x12 close grip bench 135lbs
3x12 standing barbel curl 60lbs
3x12 seated alternating db curls 25lbs
3x12 preacher ez bar curls 40lbs

45 min on elliptical incline 10 level 12

2/28/17

shoulders/cardio

3x12 standing barbell press 75lbs
3x12 seated db lat raises 20lbs
3x12 seated reverse fly machine 120lbs

20 mins on treadmill doing HIIT (3min walk @2.5 incline @2.8mph, then 1min run @6.2mph, then repeat)

3/6/17

legs/cardio

3x12 leg extensions 100lbs
3x12 barbell squat ass to grass 155lbs
3x12 leg press 230lbs
3x12 seated leg curls 85lbs

40 mins on treadmill doing HIIT

240lbs

3/7/17

shoulders/cardio

3x12 seated free weight shoulder single arm press machine 80lbs each side
3x12 seated db lat raises 20lbs
3x12 seated reverse fly machine 135lbs

30 mins on treadmill doing HIIT

3/8/17

back

3x12 lat pulldown 120lbs
3x12 seated row 140lbs
3x12 bent over db single arm row 60lbs
3x15 back extensions

3/9/17

chest/cardio

3x12 incline barbell bench 155lbs
3x12 flat bench press single arm machine 65lbs each side
3x12 cable crossover flies 80lbs

30 mins on treadmill doing HIIT

doubt anyone ready my log but if they do, whats this groups thoughts on using gear? asking bc when i used to be gym crazy years ago i still have alot of unused product in my safe just sitting

anyways..

3/13/17

arms/cardio

3x12 rope tricep pulldown 55lbs
3x12 overhead db tricep extension 60lbs
3x12 close grip bench 135lbs
3x12 standing barbell curl 65lbs
3x12 seated alternating db curl 30lbs
3x12 preacher ez bar curl 50lbs

40 mins doing HITT on treadmill

3/14/17 2 feet of snow/off day

3/15/17

shoulders/cardio

3x12 db shoulder press 60lbs
3x12 standing lat raise machine 50lbs
3x12 bent over db reverse fly 20lbs

40 mins on bike level 10 rpm max 85

3/17/17

back

3x12 lat pulldown 140lbs
3x12 seated row 140lbs
3x12 bent over db single arm row 60lbs
3x12 back extensions

I am reading your log. Just noticed no reaction in forever, good work for keeping it up
Not much to add wrt gear though..

thanks! i figured since its just a log maybe i wouldnt count on getting responses but its okay. sticking to it still! decided against the gear also

3/20/17

shoulders

3x12 seated db shoulder press single arm machine 80lbs
3x12 standing lat raises 25lbs
3x12 seated reverse fly machine 135lbs

45 mins on elliptical level 12

3/21/17

1 hour of cardio only

3/22/17

legs/cardio

3x12 leg extensions 110lbs
3x12 bb squat 155lbs ass to grass
3x12 deep leg press 360lbs (8 plates)
3x12 lying leg curls 70lbs

30 mins on bike level 3 keeping rpm between 75-85

celebrated my 30th bday this weekend by partying with friends and hitting the slopes for klang. need to take a day off as no good decisions were made. ran into friend that has been using a meal prep service and had great things to say about it, so figured i would give that a shot for a month.

will update adding my new meals once they come in. going to get snacks and lunches, maybe dinners also. will be sticking to my oatmeal breakfasts.

havent been to gym in 5 days because last weekend was hectic and then i got a little sick. heading back on monday though.

trying out eat clean bro after seeing them advertise everywhere and a friend uses them and likes them. meals range from $8-14 which is expensive but everywhere i looked is same price range. mainly using them because getting a little tired of the chicken sausage, and those are costing me about 4$ so decided to try. so far i have ordered a weeks worth of lunches, and 1 snack, costing me $80 including shipping.

the meals just came in yesterday and so far i have had one meal called no carbs bro. it wasnt bad but it wasnt great, was pretty plain and something i could have made in bulk and prepped myself. wont be reordering this one, not worth 10.50

the nutrition is
cals 399
carbs 8
fat 13
protein 63

Nice work man. Keep it up.

Leave the gear alone imo