Get To Work Log

[Bamm-bamm]

No cardio today, hit 219.8lbs not much difference but I’m excited lol. Coach @Meetketchup getting me right!

As I was jotting down today’s workout it didn’t look like much but when slowing down the rep and pausing at the bottom, man I was huffing and puffing today. Still have to work on my form on a few of these movements but pretty happy overall.

Lying Leg Curls:
50 x 15
55 x 12
55 x 12

Leg Extensions:
100 x 15
110 x 12
110 x 14
(Going to try and slow these down a bit more next week)

Hack Squats:
115 x 12
115 x 12
115 x 15

Leg Press:
345 x 15
345 x 12
345 x 15

Db Split Squats:
10 x 12
10 x 12

Rope Crunches:
176 x 15 x 4

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Great job brother! Love seeing you kick ass

 

[BigCruz]

Great job brother! Love seeing you kick ass

Appreciate it!


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[Meetketchup]

From what I know of Cruz thus far, he's going to crush this. Looking forward to the first week's check-in Saturday.

 

[BigCruz]

From what I know of Cruz thus far, he's going to crush this. Looking forward to the first week's check-in Saturday.

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[BigCruz]

Fasted Cardio - 30min - 1.8m - 203cal - 130bpm - 219lbs

Solid session today, still trying to get a solid feel for going to failure, I think my mind taps out before I truly get there but with time I’ll figure it out.

Cable Laterals:
33 x 15
44 x 10
44 x 11

Incline Db Press:
80 x 12
80 x 11

Db Shoulder Press:
40 x 12
45 x 12
45 x 10

Cable Fly:
55 x 12 x 2

Single Arm Pulldown:
70 x 12
80 x 8

Lat Bar Cable Row:
120 x 12
140 x 12

EZ Bar Curls:
50 x 15
60 x 14
65 x 12
65 x 14

CG Smith Bench:
110 x 15
140 x 12
140 x 12
140 x 8 - Pretty sure I took this set to failure lol no way I was getting another rep up.

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[BigCruz]

Day off from lifting, cardio after work.

30min - 1.8m - 212cal - 128bpm - 220lbs

Finding that I am now having to push myself much harder to get my heart rate up.

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[BigCruz]

Long weekend but had to get todays session in! Did legs yesterday but didn’t log.

Lat Prayers:
40 x 15
50 x 13
Drop Set
30 x 12

1 Arm Pull Downs:
70 x 9
70 x 8
70 x 10
Drop set
40 x 12

Cable Row:
160 x 12
170 x 12
180 x 10
Drop Set
120 x 10

Db Rows, Chest Supported, Wide.
30 x 10
35 x 12
35 x 10
Drop Set
25 x 13

Wide Lat Pulldowns:
120 x 12
130 x 10
Drop Set
90 x 10

Bayesian Curls:
33 x 15
44 x 14
44 x 13

Standing Cable Curls:
33 x 15
44 x 14
44 x 13

Hanging Knee Raises:
15 x 3 sets

Post Workout Cardio: today was a bit different but fun, my son has an old battery powered jeep that doesn’t work anymore. Tied a rope to it and wrapped it around my waist, walked around the property for about 20 minutes while he went for a ride lol then did 15 minutes on the treadmill.

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[BigCruz]

Fasted Cardio - 35min-2.1m-233c-129bpm-217.8lbs

Great session today, these slight pauses at the bottom of the rep had me pumped today!

Cable Lateral Raises:
44 x 15
44 x 12
44 x 11

Incline Bench:
160 x 12
175 x 12
185 x 8

Flat DB Bench:
80 x 11
80 x 10
80 x 9

Cable Flys:
55 x 14
55 x 13

Rev Cable Fly:
22 x 15
33 x 13
33 x 12

BB Upright Rows:
65 x 15
85 x 10

Tri Overhead Ext Cable:
99 x 15
110 x 15
121 x 15

Incline French Press:
60 x 15
65 x 13
55 x 15

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[BigCruz]

Fasted Cardio - 35min-2.1m-249c-129bpm-216.4lbs

Well hit a low of 216lbs today! Feeling good!

Leg Curls:
55 x 15
55 x 15
55 x 12

Leg Extensions:
100 x 15
110 x 13
110 x 14

Hack Squats:
115 x 15
125 x 13
125 x 15

Leg Press:
345 x 15
355 x 15
365 x 15

Db Split Squats:
10 x 15
10 x 13

Leg Raises:
2 x 15

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[Meetketchup]

We rollin’ baby!!!

Really like that macro app.

 

[BigCruz]

We rollin’ baby!!!

Really like that macro app.

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[BigCruz]

Leg Curls:
55 x 15
60 x 14
60 x 12

Leg Extensions:
115 x 15
120 x 14
120 x 12

Db Stiff Legs:
50 x 15
55 x 15
60 x 12
60 x 10

Leg Press:
365 x 20
375 x 17
380 x 15

Rev Lunges:
15 x 15
20 x 15
25 x 12

Rope Crunches:
176 x 15
176 x 15
187 x 15
187 x 12

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[BigCruz]

Solid ass workout today, definitely getting stronger on most of my lifts.


Lat Prayers:
50 x 17
70 x 12

Single Arm Pulldowns:
80 x 8
70 x 11
70 x 10

Cable Row:
180 x 12
180 x 11
180 x 10

Chest Supported DB Row:
35 x 10
35 x 10
35 x 9

Wide Grip Pulldown:
130 x 12
130 x 10

Bayesian Curls:
44 x 18
55 x 12
55 x 11

Cable Curls:
99 x 15
110 x 13
110 x 12

Hanging Knee Raises:
15
15
5 x 12
5 x 10

Post workout cardio: 35min-2.1m-219cal-139bpm-216.2lbs

Hoping to be at 214lbs by next check in.

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[BigCruz]

Just had to share, finally getting to 215lbs! Weighted in at 215.8 this morning lol! Had to get on the scale several times to make sure it wasn’t messing with me.

This is huge for me as I’ve been trying to get there since Nov/Dec of last year and Coach @Meetketchup got me there in a little over 2 weeks !

I was truly spinning my wheels.. the goal post has now moved to 200lbs but it just seems so much more achievable, shout out to Coach K!


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[Bamm-bamm]

Just had to share, finally getting to 215lbs! Weighted in at 215.8 this morning lol! Had to get on the scale several times to make sure it wasn’t messing with me.

This is huge for me as I’ve been trying to get there since Nov/Dec of last year and Coach @Meetketchup got me there in a little over 2 weeks !

I was truly spinning my wheels.. the goal post has now moved to 200lbs but it just seems so much more achievable, shout out to Coach K!


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Congrats on getting to 215! Now 200 here we come!!

 

[BigCruz]

Congrats on getting to 215! Now 200 here we come!!

Yes sir!


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[BigCruz]

Fasted Cardio - 35min-2.2m-258cal-129bpm-215.8lbs

Solid session today, happy with the progress being made.

Cable Lateral Raises:
55 x 10
44 x 13
44 x 11

Incline Bench:
185 x 14 (really surprised myself here)
195 x 10
195 x 8

Flat Db Press:
85 x 11
85 x 9
80 x 10

Cable Flyes:
66 x 12
55 x 12

Reverse Cable Flyes:
33 x 17
33 x 12
22 x 15

Upright Rows: (haven’t quite found my groove on these)
85 x 12
85 x 10

Tricep Overhead Extension:
121 x 15
132 x 15
143 x 15

French Press:
70 x 15
75 x 12

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[Meetketchup]

I knew you’d crush this. Let's go!

 

[BigCruz]

I knew you’d crush this. Let's go!

Workouts are getting better by the week Coach, thanks!


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[BigCruz]

Fasted Cardio:

35min-2.1m-244cal-130bpm-215.8lbs

Rest day from lifting today.

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[BigCruz]

No cardio today
215.8lbs

Solid session today, getting stronger on most my lifts.

Lying Leg Curls:
60 x 15
65 x 12
60 x 12

Leg Extensions:
120 x 15
125 x 14
125 x 13

Hack Squat: lower back held up well
135 x 12
135 x 13
135 x 12

Leg Press: Low footing
385 x 12
385 x 15
390 x 13

DB Split Squats:
15 x 15
15 x 12

Leg Raises:
15,15,12,12

Don’t normally do this but had to share my dinner today because it was absolute

200g Tilapia Baked
150g rice
60g broccoli

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[BigCruz]

Fasted Cardio:

35min-2.2m-248cal-131bpm-213.8lbs

Tough session today, just felt super tired mostly mentally from work but got through it.

Cable Laterals:
55 x 10
44 x 13
44 x 11

DB Incline Bench:
90 x 12
90 x 10
Dropset
70 x 7

Db Shoulder Press:
50 x 11
50 x 10
50 x 8

Cable Fly:
55 x 12
55 x 12
Dropset
33 x 10

Single Arm Pulldown:
80 x 11
80 x 9

CG Cable Row:
180 x 11
180 x 10

Lat Bar Cable Row:
150 x 11
150 x 9

Ez Bar Curl:
70 x 13, 12, 12, 12

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[BigCruz]

Fasted Cardio:

35min-2.1m-241cal-214.2

Day off from lifting.

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[BigCruz]

Doing some traveling yesterday didn’t get to log my workout.

Leg Curl:
65 x 14
65 x 11
60 x 12

Leg Ext:
125 x 15
125 x 14
125 x 12

DB SLDL:
60 x 15
65 x 15
70 x 12
70 x 10

Leg Press: High & Wide Foot Placement
385 x 20
395 x 17
395 x 15

DB Reverse Lunge:
25 x 15
30 x 13
30 x 12

Rope Crunch:
187 x 12 x 2

Leg Raises:
15, 15

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[BigCruz]

Did a pull workout yesterday and 35min of cardio but didn’t have time to log due to Easter family gathering.

Today’s workout was great.

Cable Lateral Raise:
55 x 10
44 x 12
44 x 13

Incline Bench:
195 x 11
195 x 9
195 x 8

Flat Db Press:
85 x 12
85 x 11
85 x 9

Cable Fly:
55 x 15
55 x 13

Reverse Cable Fly:
33 x 18
33 x 14
33 x 10

Upright Row:
85 x 12
90 x 10

Overhead Tri Extension:
143 x 15
143 x 15
154 x 12

French Press:
75 x 15
75 x 14

Today for Cardio I did 40 minutes of Shadowboxing, Jump Rope, and Heavy bag work. Sure have missed it.

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