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Thread: eRabbit33's Training Log
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01-17-2017, 07:58 PM #1
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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01-17-2017, 08:02 PM #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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01-17-2017, 08:03 PM #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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01-17-2017, 08:04 PM #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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01-17-2017, 08:05 PM #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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01-17-2017, 08:05 PM #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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01-18-2017, 12:27 AM #7
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01-18-2017, 07:07 AM #8
1/18/17 Weigh-In: 314.5
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01-18-2017, 07:13 AM #9
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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01-18-2017, 12:33 PM #10
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 12:33 PM.
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01-18-2017, 05:22 PM #11
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01-18-2017, 05:25 PM #12
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 05:28 PM.
2016 RX Member of the Year & March 2015 Member of the Month
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01-18-2017, 06:21 PM #13
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01-18-2017, 06:22 PM #14
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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01-19-2017, 10:14 PM #15
No workout today. Too much going on work wise, just ran out of time in the day unfortunately.
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