Unleashing The Beast :: FitBob

Weight: 204
10:20am

Warmup: elliptical, 11m/-110cal

BB Upright Row: 45×15, 65×12/10/8, 45×15
BB Shrug: 135×12/10/10/10 (weak grip strength)
DB Front Raise: 10×10/10/10/10 (squeeze/focus on contraction)

Tricep Rope Pulldowns: 50×8/6/6
superset w/
1-arm Reverse Pulldowns: 30×10/6/6
Close Grip Cable Pressdowns: 40×15, 80×12/12/11

Bent Leg Ab Raise: 20/15/14
6# bar Twists: 50

Spin: 20m, easy/flush
Stretch
Steam: 5m superhot

-900 cals

Good workout, great pump! Still feel shoulders/arms stretching the skin an hour later. Back & Bis tomorrow!

Weight: 201.4
noon

Didn’t eat enough yesterday, but got in a few naps and full night sleep for about 12 hours of rest/recovery. I bit lethargic heading into gym.

Warmup: elliptical, 10min, -110

45deg. Incline DB Press: 30×15/12,40×5/6/3
45deg. Incline DB Bent Arm Flye: 25×8/7/5, 10×10/10 (stretch)
Cybex Flye: 50×8, 70×7/6/5 (3 on seat, 1 on handles)

Close Grip Low Cable Row: 60×15, 120×8/8/8
Wide Grip Pulldown Front: 80×10, 100×8/6, 80×12

Hanging Leg Raise: 15/15/15
5kg Med Ball Twists: 15/15/15

Cooldown: 5 min. walk on track
5-10min steam

Total cals: -830

Good session, despite weakness – couldn’t lift arms after. heh

Weight: 201.2
10:30am

Solid night’s sleep, ~8 hours. Made sure to eat some carbs with protein shake before training, energy levels up for leg workout

Warmup: elliptical, 10min/-120 cal

Cybex Leg Press: 90×10, 180×10, 270×10 ,360×10, 450×10, 540×10 (half presses, save knees)
Cybex Seated Hams: 50×10, 70×8/8, 50×10
Cybex Leg Extensions: 70×10/10/10
Cybex Calf Raise: 210×15/10/10

Spin: 20min flush/cooldown

Crunch: 20/20/20

Total cals: -920

Great workout – felt like I could have easily spun for hours. Can definitely tell when body shifts over to fat vs. glycogen for energy supply. Walked out of gym into a gloriously clear and sunny winter day. The snow-covered mountains are breathtaking. Gotta love those post-workout endorphins!

Weight: 202.6

6:00am

Didn’t sleep as well last night, woke around 5:30 after ~4.5 hours. Had a protein shake and hit the gym for shoulders & bis

Warmup: elliptical, 10min/-100 cal

Cybex Shoulder Press: 50×10/10/10

Barbell Shrug: 135×10/10/10

DB Side/Rear Lat Raise SS: 10×10/10/10

BB Curl: 45×10,65×8/10,45×10

Hammer Curl: 15×10,12.5×12/12

Lying Leg Raise 20,10,5

Tired and weak – not enough food yesterday, too little sleep, first 6am workout ??

-600 cal session

Weight: 198.4

noon

Warmup: Spin bike 5 min

Incline BB Press: 45×15, 90×10/10/10

10* DB Bent Arm Flye: 30×6/6/6 + 12.5×10/10/10 stretchers

Cable Crossover Low: 50×6, 40×8, 30×10

Crunches: 20/20

5mins Steam

6:30pm

:30 spinning, -350cal

Weight: 197.6

Back in the gym, first lifting since June

Warmup: elliptical -100

Decline Press: 90×10/10/10

SuperSet w/

Cable Row: 100×10/10/10

Hanging Leg Raises: 15/15

:30 cardio