Unleashing The Beast :: FitBob

Weight: 204.4
9:45am

DIdn’t train yesterday due to family/holiday stuff. Took advantage of the extra recovery day to go heavy today.

Warmup: elliptical, 11min

Deadlifts: 135×10, 225×4/6/6, 135×10
Smith Squats: 135×8, 226×6, 315×6 (half), 135×12
Barbell Shrug: 135×10/10/10/10

Spinning: 36min – was going to stop at :30, but kept going to hit -1000 cals =)
Stretch: ~8min
Steam: 5min

Total calories: -1080
Total weight: 6300 deads + 5940 squats + 6750 shrugs = 18990 pounds

Forearms limited deads/shrugs weight until switched to mixed grip, need to get straps

Weight: 203.6
10:00am

Woke up with DOMS in lats and tris. Definitely feeling the effects of the negative chins yesterday… hello growth!

Warmup: elliptical, 11m/-100 cals

45deg. Incline DB Press: 30×12, 45×6/6, 35×9
45 deg. Incline DB Bent Arm Flye: 30×8/6/8/4 (const. tension)
Cable Crossover Low: 40×12, 50×10/8/8

Hanging back stretches: 4x30sec

Crunches: 25/25/25 (legs up)

Stretch
5 min steam
10 min hot tub soak

Total cals: -530

Good session, the boy kicked butt on pushups – 5 sets of 10, his PB. Good workout partner!

Weight: 204.0
9:45am

Warmup: elliptical, 11m/-110 cals

Parallel Grip Chins: 6/5/4 (negatives)
Wide Grip Front Pulldowns: 80×12, 120×6, 110×6, 100×9
Close Grip Low Cable Row: 120×6, 110×8/8/6+2

Low Cable Curl: 50×12, 100×3, 80×8/6 (constant tension)
Wide Grip Barbell Curl: 45×10/10/10 (constant tension)
Dumbell Hammer Curl: 20×6/6/6 (negatives)
DB Twisty Curl: 10×8 (flush/isolate)

Spinning: 21min with 10min backwards pedalling
Stretch
Steam: 10min superhot

Total cals: -790

Destroyed back and bis, great mind-muscle connection, really felt the fibers strain/stretch/rip. Finished shower with 30sec supercold hand rinse

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: 202.8
9:30am

Up at 6:30, had a protein shake, extra scoop of Superpump 250 at 9ish. Hit legs pretty hard, got a bit light-headed at one point, likely due to low glucose levels – no carbs this morning, didn’t eat enough last night.

Slow lifts today: 1 second lift + 3 second negatives

Also had low BP/HR throughout workout – monitor to see if just a one-off event, or possibly overtraining.

Warmup: elliptical, 10min/-100cal

Cybex Leg Press Machine: 90×15, 210×10, 310×8/6, 150×15
Cybex Leg Extension: 50×10, 110×10/10/9
Cybex Seated Leg Curl: 70×12, 110×8/7/6
Cybex Seated Calf Raise: 210×10, 390×4, 310×6 (light headed)

Spin/flush: 30min

Stretched legs
5min steam

Total cals: -730

Weight: 204.0
7:00am

Went to bed about midnight, up at 6:30ish. Didn’t feel strong, so just did some spinning this morning. Going back later to lift if not too fatigued.

1 hour spin:
- 30m steady state
- 1:30 climbing interval
- 1:30 climbing interval
- 2:00 climbing interval
- 3:00 climbing interval
- 4:00 climbing interval
- 4:00 climbing interval
cooldown

5m steam

Total cals: -590

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!