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Thread: Elf's Huge Log
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04-03-2017, 09:23 PM #16
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04-03-2017, 09:30 PM #17
Back:
Seated Cable Mid-Rows Supersetted w/ light Cable Rope Pull-Overs:
80lbs xWarmup
100lbs xWarmup
110lbs x12
130lbs x10
150lbs x8
160lbs x6
DB Rows:
60lbs xWarmup
70lbs x12
100lbs x8
100lbs x8ish
*Drop Set* [Two Hands at a Time] 45lbs xFailure
Single Arm Pull-Downs Supersetted w/ Single Arm Cable Rows:
3 sets of each, pretty light, good pump x8-12
Hammer Strength Pull-Overs:
2 Plates x10
2 Plates + two 25lbs Plates x8
2 Plates + two 25lbs x8
2 Plates xFailure
Hammer Strength Low-Rows:
2 Plates x12
4 Plates x10
4 Plates + two 10lbs Plates x8
4 Plates + two 10lbs Plates x6-8ish
*Drop Set* 2 Plates xFailure
Hammer Strength Shrugs:
2 Plates x20ish
4 Plates x20ish
6 Plates x15ish
6 Plates x15ish
*Drop Set* 2 Plates xFailure
I posed for about 15 minutes after and forgot to weigh in. But I did get some progress pictures that I'll be posting soon.
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04-03-2017, 09:31 PM #18
..test..
Last edited by Elf; 04-03-2017 at 09:32 PM.
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04-03-2017, 09:40 PM #19
April 3, 2017 - 34 Days back in the gym
...
Last edited by Elf; 04-03-2017 at 09:42 PM.
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04-03-2017, 09:49 PM #20
Sorry for the shit quality pictures. They are screenshots of me filming my posing.
I look pathetic in my opinion; I'm not proud of this physique, but it's better than where I was a little more than a month ago, so for that I have some pride in it.
These will be my only progress pictures until the next 11 weeks are up. I wanted to have a good base to my physique before I posted any real pictures, so here they are. I'm hoping to look like a different person once these 11 weeks are up.
Screenshot_938348300.jpgScreenshot_98473700.jpgScreenshot_9848573400.jpgLast edited by Elf; 04-03-2017 at 09:51 PM.
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04-03-2017, 11:09 PM #21
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04-04-2017, 12:22 AM #22
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04-04-2017, 07:59 AM #23
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04-05-2017, 02:44 PM #24
Yesterday's workout -
Legs:
Lying Hamstring Curls:
30lbs x15 (Single Legged)
50lbs x12 (Single Legged)
100lbs x12
100lbs x12
110lbs x8ish
*Drop Set* 100lbs xFailure
*Drop Set* 70lbs xFailure
Leg Press: [Heavy EliteFTS Bands]
4 Plates xWarmup
8 Plates x20
10 Plates x15
12 Plates x15
12 Plates x12ish
*Drop Set* 10 Plates xFailure
*Drop Set* 4 Plates xFailure
Hack Squat:
2 Plates x15
2 Plates + two 25lbs Plates x12
4 Plates x12
6 Plates x8
*Drop Set* 4 Plates xFailure
Quad Extensions Supersetted w/ Seated Hamstring Curls:
3 sets of each x12-15 + 2 Drop Sets on each
Adductor Supersetted w/ Abductor:
2 sets of each x10-12 + 1 Drop Set of each
Standing Cable Single-Legged Hamstring Curls:
4 sets x10-12
Seated Calf Raises:
1 Plate x20
3 Plates x12
3 Plates x12
3 Plates xFailure
Post-Workout:
Stole some food from a homeless fella
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04-05-2017, 02:44 PM #25
Today is bi's, tri's and shoulders. I've done way too many leg workout this past week and a half.
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04-05-2017, 08:34 PM #26
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04-05-2017, 10:32 PM #27
I really appreciate it. I took too long of time away from it.. I feel like a junky getting back on drugs now that I'm able to move a little bit of weight again. Feels great.
Bi's & Tri's & Shoulders:
DB Hammer Curls:
25lbs xWarmup
30lbs x12
40lbs x10
45lbs x8ish
*Drop Set* 25lbs xFailure
Rope Triceps Extensions:
50lbs x15
60lbs x12
70lbs x10
80lbs x8ish
*Drop Set* 50lbs xFailure
EZ Bar Curls: [Wide Grip]
80lbs x10
80lbs x10
EZ Bar Curls: [Narrow Grip]
50lbs x12
50lbs x12
Single Arm Overhead DB Triceps Extensions:
25lbs xWarmup
35lbs x10
40lbs x8
40lbs x8ish
*Drop Set* 25lbs xFailure
DB Alternating Curls:
25lbs x12
30lbs x10
35lbs x8
35lbs x6ish
*Drop Set* 25lbs xFailure
DB Triceps Kickbacks:
15lbs xWarmup
25lbs x10
30lbs x8
30lbs x6ish
*Drop Set* 17.5lbs xFailure
Standing BB Military Press:
135lbs x15
155lbs x12
185lbs x6ish
135lbs x12ish
DB Front Raises:
15lbs x12
20lbs x10
30lbs x8
30lbs x8
*Drop Set* 10lbs xFailure
Rope Face Pulls:
60lbs x Warmup
80lbs x15
100lbs x12
110lbs x10
110lbs x10
*Drop Set* 80lbs xFailure
*Drop Set* 60lbs xFailure
DB Arnold Presses: [I was toasted by this point]
30lbs x10
35lbs x8
40lbs x8ish
35lbs x8
*Drop Set* 25lbs xFailure
Post-Workout:
3 squirrelsLast edited by Elf; 04-05-2017 at 10:32 PM.
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04-06-2017, 06:16 AM #28
Great job! Looks like a tough workout.I like a little bit of barbecue sauce on my squirrel.
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04-06-2017, 08:13 AM #29
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04-06-2017, 03:11 PM #30
Simmered squirrel blood has a polite sweetness to it, much like BBQ sauce.
Hahaha Shit.. I'll need to up my anti-squirrelitase.
I forgot to write up my diet and I realized I've only been bullshitting when it comes to what I eat, so I figured I'd write it up so I can at least look back on it for reference later.
Meal 1:
2 Cups coffee w/ MCT Oil
6 Hardboiled Eggs
1 Cup Kale
1 Cup wilted Spinach
Fresh Garlic
2tblsp Chia Seeds or Flax Seed
Meal 2:
8oz Chicken Thighs
1/4 Cup Mixed Nuts
Meal 3:
6oz Beef
1/3 Cup Mushrooms
Half a lemon
Meal 4:
8oz Chicken Thighs
1 Cup wilted Spinach
1/4 Cup Mixed Nuts
Meal 5:
4oz Chicken Livers or 4oz Beef
1/3 Cup Mushrooms
Fresh Garlic
*Everything is generously cooked with Olive Oil or Coconut Oil.
*On my reloading days I eat White Rice (1/3 Cup dry measured) or Oats (3/4 Cup dry measured) around training.Last edited by Elf; 04-06-2017 at 03:12 PM.
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