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  1. #1
    RX MEMBER erabbit33's Avatar
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    Default 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. #2
    RX MEMBER erabbit33's Avatar
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    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. #3
    RX MEMBER erabbit33's Avatar
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    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. #4
    RX MEMBER erabbit33's Avatar
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    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. #5
    RX MEMBER erabbit33's Avatar
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    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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  6. #6
    RX MEMBER erabbit33's Avatar
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    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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  7. #7
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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  8. #8
    RX MEMBER erabbit33's Avatar
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    1/18/17 Weigh-In: 314.5


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  9. #9
    RX MEMBER erabbit33's Avatar
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    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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  10. #10
    FREAK cook's Avatar
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    6-10 and 311 lbs.JFC that's a big boy.I wouldn't doubt at all your weight fluctuating that much or even more.
    Last edited by cook; 01-18-2017 at 01:33 PM.

  11. #11
    RX MEMBER erabbit33's Avatar
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    Quote Originally Posted by cook View Post
    6-10 and 311 lbs.JFC that's a big boy.I wouldn't doubt at all your weight fluctuating that much or even more.
    Yea I'm pretty sure it has to do with having chipotle last night for dinner and almost two gallons of water yesterday. I woke up feeling like I had a weight in my stomach.


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  12. #12
    OLYMPIAN Sunnyday's Avatar
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    Welcome! Love me a new training journal!

    I agree with cook - WOOOOWEEE that's a biiiiig boy!
    Seriously, yes, your weight fluctuation at that height isn't at all surprising. Just keep training hard and eating quality, whole foods (give yourself ONE cheat per week for sanity's sake and to reset your hormone levels, etc). Who really CARES what the scale says as long as your clothes are fitting better - go with the tape measure, the mirror, and the fit of your clothes. Otherwise you'll drive yourself nuts and for no good reason.

    P.S. Keep up the training as you're doing, about 2 weeks out from your wedding I'll gladly share my competition dryout method that works like a charm (without anything drastic) and will have you looking 2% leaner on the big day.
    Last edited by Sunnyday; 01-18-2017 at 06:28 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
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  13. #13
    RX MEMBER erabbit33's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Welcome! Love me a new training journal!

    I agree with cook - WOOOOWEEE that's a biiiiig boy!
    Seriously, yes, your weight fluctuation at that height isn't at all surprising. Just keep training hard and eating quality, whole foods (give yourself ONE cheat per week for sanity's sake and to reset your hormone levels, etc). Who really CARES what the scale says as long as your clothes are fitting better - go with the tape measure, the mirror, and the fit of your clothes. Otherwise you'll drive yourself nuts and for no good reason.

    P.S. Keep up the training as you're doing, about 2 weeks out from your wedding I'll gladly share my competition dryout method that works like a charm (without anything drastic) and will have you looking 2% leaner on the big day.
    Haha thanks man. Always a bit confusing when you feel better, you gain two notches on the belt and then the scale says otherwise.


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  14. #14
    RX MEMBER erabbit33's Avatar
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    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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  15. #15
    RX MEMBER erabbit33's Avatar
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    No workout today. Too much going on work wise, just ran out of time in the day unfortunately.


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