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eRabbit33's Training Log

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  • eRabbit33's Training Log

    I wanted to give this a chance across a few boards and see what type of feedback I could get about my training and goals. Currently looking to recomp in a relatively short amount of time. Getting married in the first week of June and looking fluffy and very out of shape. No sign of muscle at the moment in most places. As of January 1 my body weight was 311 and I am 6'10. I'll post the last few days of workouts following this post and any input or feedback would be greatly appreciated as most of the members on this board are much more knowledgeable and experienced than I am.


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  • #2
    1/12/17 - Workout

    Location - New York Sports Club (Hicksville, NY)

    Pec Deck
    150x25
    170x25
    190x20
    210x20
    230x15

    DB Flat Bench
    50x10
    60x10
    70x8

    Incline DB Flys
    30x15
    30x15
    35x15

    DB Incline Bench
    40x10
    50x10
    60x8

    Hammer Strength Iso-Lateral Shoulder Press (Machine +10lbs)
    100x10
    150x10
    170x8

    DB Front Raises
    30x10 Each Arm
    35x8 Each Arm

    Cable Lateral Raise
    20x10 Each Arm
    25x10 Each Arm
    30x10 Each Arm

    Abcore Crunch
    45x20
    45x20
    45x20

    Plank
    1- 45 seconds
    2- 30 seconds

    Cardio
    Treadmill - 30 mins @ 4MPH & 1.0 Incline
    Treadmill - 30 mins @ 4MPH & 2.0 Incline


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    • #3
      1/13/17 - Workout

      Location - New York Sports Club (Hicksville, NY)

      Wide Grip Lat Pulldown
      110x15
      130x15
      150x15
      170x10

      One Arm DB Row
      70x10 Each Arm
      80x10 Each Arm
      90x10 Each Arm
      100x10 Each Arm

      V-Bar Pulldown
      110x10
      130x10
      150x10
      170x10

      One Arm Lat Pulldown
      20x15 Each Arm
      30x15 Each Arm
      40x15 Each Arm

      Rear Delt Fly on Pec Deck
      100x15
      110x15
      120x15

      Seated V-Bar Row
      110x15
      130x15
      150x12

      BB Upright Row
      45x15
      95x10 (Shoulder Pain)
      95x8
      95x6

      Hammer Strength Standing Shrug (Machine adds 25lbs)
      115x15
      205x15
      295x12
      205x15
      115x15

      EZ Bar Cable Pressdowns
      50x50
      60x50
      70x25
      80x25
      90x25
      100x25

      One Arm Cable Tricep Extension
      15x25
      20x25

      Nautilus Nitro Plus Tricep Extension
      35x25
      35x25

      Nautilus Nitro Plus Bicep Curl
      20x25
      35x25
      50x25
      65x25

      EZ Bar Cable Curls
      20x25
      30x25
      40x25
      50x25

      Abcore Crunch
      70x20
      70x15
      70x15

      Treadmill - 30 mins @ 4MPH & 1.0 Incline


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      • #4
        1/14/17 - Workout

        Location - New York Sports Club (Hicksville, NY)

        Cybex Plate Loaded Kneeling Leg Curl
        25x15 Each Leg
        50x15 Each Leg
        75x15 Each Leg
        100x15 Each Leg

        BB Squat
        45x10
        95x10
        115x10
        135x10
        155x10
        165x10
        175x8
        185x6
        195x5
        205x3

        Treadmill - 15 mins @ 4MPH & 0 Incline


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        • #5
          1/16/17 - Workout

          Location - New York Sports Club (Hicksville, NY)

          Cybex Plate Loaded Kneeling Leg Curl
          25x15 Each Leg
          50x15 Each Leg
          75x15 Each Leg
          100x15 Each Leg

          Strive Prone Leg Curl
          50x15
          70x15
          90x15
          110x12

          Strive Leg Extension
          50x15
          70x15
          90x15
          110x15
          130x15

          Precor Super Squat (Hack Squat)
          90x10
          180x10
          270x10

          Abcore Crunch
          45x25
          45x25
          45x25

          Treadmill - 45 mins @ 4MPH & 0 Incline


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          Comment


          • #6
            1/17/17 - Workout

            Location - New York Sports Club (Hicksville, NY)

            Hammer Strength Iso-Lateral Shoulder Press (Machine +10lbs)
            100x12
            150x12
            200x10

            Strive Lateral Raise
            50x20
            70x20
            90x15
            110x15

            Strive Shoulder Press (Inside Grip)
            50x15
            70x15
            90x15
            110x10

            Strive Chest Press
            110x10
            130x10
            150x10

            Hammer Strength Iso-Lateral Incline Press (Machine +8lbs)
            98x15
            148x12
            188x8

            Pec Deck
            100x25
            100x25
            120x25
            120x25
            150x15
            170x15

            Overhand Cable Crossover
            50x15
            65x15
            80x15
            95x15
            110x15

            Treadmill - 60 mins @ 4MPH & 0 Incline


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            Comment


            • #7
              1/18/17 Weigh-In: 314.5


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              • #8
                So I know weight can fluctuate drastically from day to day based on water and caloric intake, but in two weeks of actually making sure I'm consuming higher quality foods and over a gallon of water a day, does it make sense to gain 3.5lbs? I can see a difference in some spots on my body, like my waist has already gone from a tight 44 to a 42, I guess my point is it's a bit discouraging to see a 3.5lb gain. I guess it's to be expected when you aren't looking to actually cut weight but rather change the way you look all at once.


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                • #9
                  1/18/17 - Workout

                  Location - New York Sports Club (Hicksville, NY)

                  Nautilus Nitro Lower Back
                  110x15
                  125x15
                  140x15

                  Back Extensions
                  BWx10
                  BWx10
                  BWx10

                  Bent Over BB Row
                  135x10
                  155x10
                  175x8

                  Underhand Lat Pulldown
                  100x15
                  110x15
                  120x15
                  130x12
                  140x10

                  Hammer Strength Iso-Lateral Row (Machine +12lbs) (Inside Grip)
                  57 Each Side x 15 reps
                  102 Each Side x 15 reps
                  147 Each Side x 12 reps
                  192 Each Side x 8 reps

                  Hammer Strength Standing Shrug (Machine adds 25lbs)
                  115x15
                  205x15
                  295x12
                  205x15
                  115x15

                  Abcore Crunch
                  45x25
                  45x25
                  45x25

                  Treadmill - 30 mins @ 4MPH & 1.0 Incline


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                  Comment


                  • #10
                    Keep going at it hard. Seems like you are on the right path. Be aggressive with trying to add strength and also be aggressive with cardio/diet.
                    Training Log

                    Comment


                    • #11
                      Originally posted by CMC191 View Post
                      Keep going at it hard. Seems like you are on the right path. Be aggressive with trying to add strength and also be aggressive with cardio/diet.
                      Thanks man. Been out of the gym a while so I'm trying to get my strength back quickly. Trying to push it as hard as I can while fighting off the initial soreness of getting back at it.


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                      • #12
                        No workout today. Too much going on work wise, just ran out of time in the day unfortunately.


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                        • #13
                          1/20/17 - Workout

                          Location - New York Sports Club (Hicksville, NY)

                          Hammer Strength Iso-Lateral Shoulder Press (Machine +10lbs)
                          55 Each Side x 15 reps
                          80 Each Side x 15 reps
                          100 Each Side x 12 reps

                          Hammer Strength Standing Shrug (Machine adds 25lbs)
                          115x15
                          205x15
                          295x15
                          205x15
                          115x15

                          Precor Smith Bench Press (Bar Load +?lbs)
                          90x12
                          180x7
                          200x4

                          Precor Smith Incline Bench Press (Bar Load +?lbs)
                          90x12
                          110x10
                          140x8

                          Strive Lateral Raise
                          70x20
                          90x20
                          110x15
                          130x15

                          Overhand Cable Crossover
                          65x15
                          80x15
                          95x15
                          110x15
                          125x15

                          Dumbbell Side Bend
                          25x25 Each Side
                          45x25 Each Side

                          Abcore Crunch
                          45x25
                          45x25
                          45x25

                          Treadmill - 60 mins @ 4MPH & 0 Incline


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                          • #14
                            Been out of the gym for 10 days now with back pain, muscle weakness and back spasms. Going to doctor tomorrow hopefully to get an MRI and a referral to see a specialist to get to the bottom of this. Not being able to lift now for ten days is killing me.


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                            • #15
                              Saw an orthopedic today for my back. Got the ok that structurally everything looks good, which is a relief. Was told it was a pretty severe strain of my low back. Doctor recommended I go back to the gym and work on strengthening the area and my core as a whole right away and to not go crazy. If the doc says to go to the gym, I'm going to the gym. First day back tomorrow in two weeks, I'm pumped.


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