My Newbie log

[Halfi]

you camping out too so he saves hotel costs?

Fuck no. He offered it but he won’t pay per dium. No meals just a hotel. So I opted out . Now I get paid one way to drive there lol this will be my last year here after this job. This dudes such a cock sucker.

 

[CoffeeS]

construction? I thought I saw a pic of you eating in an excavator.

 

[Halfi]

Yup. We’re lowering a live water main this week so we can put in new storm sewer.

 

[Halfi]

Murdered back today. Felt really good on the plate loaded rows. Real smooth workout today

Scheduled an inbody scan tomorrow… see how much fat and muscle I got on me. Not sure if there legit or not but I’m checking it out




BACK



Plate loaded single arm row



Set1 45lb/16rep

Set2 45lb/16reo

Set3 90lb/12rep

Set4 115lb/11rep

Set5 125lb/10rep

Set6 135lb/9rep

Set7 135lb/8rep

Set8 135lb/9rep



Rope pull



Set1 66lb/20rep

Set2 77lb/16rep

Set3 88lb/8rep

Set4 88lb/10rep

Set5 88lb/8rep



Close grip pull down



Set1 8/12rep

Set2 9/12rep

Set3 10/10rep

Set4 10/8rep



Close grip seated



Set1 8/12rep

Set2 8/13rep

Set3 8/12rep

Set4 9/10rep





Shoulder shrug smith



Set1 110lb/14rep

Set2 110lb/14rep

Set3 160lb/12rep

Set4 180lb/9rep

Set5 180lb/8rep

Set6 110lb/15rep



Plate loaded back machine



Set1 50lb/25rep

Set2 90lb/19rep

Set3 90lb/18rep

Set4 90lb/17rep

 

[CoffeeS]

now that is one sexy panda!!

 

[Halfi]

Just a little leg update. Definitley seeing some improvements since I started doing high rep squats. Detail is starting to pop in the quad and so is the size.

 

[CoffeeS]

Easter Hams can be ordered any time!!

 

[Halfi]

Easter Hams can be ordered any time!!

I need some Easter calf’s…

 

[Jbswole40]

Looking good bro..thank for not posting 3rd leg,I'm surprised u didn't get any yet..lol..watch what I'm saying

 

[CoffeeS]

I need some Easter calf’s…

Yes! I've been using a step ladder to get full range of motion and a 50# DB. Maxing out to failure on 4 sets.

 

[Halfi]

Looking good bro..thank for not posting 3rd leg,I'm surprised u didn't get any yet..lol..watch what I'm saying

The first one I took I didn’t even have boxers on I was like hold up waymennn… had to put something on and retake it haha

 

[Halfi]

Yes! I've been using a step ladder to get full range of motion and a 50# DB. Maxing out to failure on 4 sets.

I work calf’s like 2 times a month probably lol they’ll never grow with the way I work them ga

 

[Jbswole40]

I work calf’s like 2 times a month probably lol they’ll never grow with the way I work them ga

Train them 3x a week and turn up incline all the way on treadmill

 

[Halfi]

Decided to get an inbody scan today. I’m skeptical about the results but whatever I’ll prob keep gettin them. Use the numbers as just a reference to see if I’m losing fat or whatever else. Ain’t no way I’m 8% BF though. I’m upwords of 20 for sure.



CHEST



mid cable fly



Set1 22lb/20rep

Set2 33lb/15rep



Incline plate loaded chest press



Set1 90lb/15rep

Set2 160lb/7rep

Set3 160lb/10rep

Set4 160lb/9rep



Plate loaded incline fly



Set1 20lb/15rep

Set2 50lb/14rep

Set3 70lb/11rep

Set4 70lb/10rep



Land mines



Set1 45lb/15rep

Set2 70lb/12rep

Set3 70lb/10rep

Set4 70lb/10rep



Sven press 25lb



Set1 17rep

Set2 20rep

Set3 17rep

Set4 17rep





TRICEP



rope pull-down



Set1 55lb/15rep

Set2 66lb/20rep

Set3 77lb/14rep

Set4 88lb/12rep

Set5 88lb/11rep

Set6 88lb/10rep



Underhand ez bar pull-down



Set1 44lb/20rep

Set2 55lb/16rep

Set3 66lb/16rep

Set4 66lb/18rep

Set5 66lb/15rep



Cross cross apple sauce



Set1 22lb/20rep

Set2 22lb/18rep

Set3 22lb/19rep

 

[MindlessWork]

You a hairy mofo @Halfi maybe time to go get waxed!

Looking lean btw.

 

[MindlessWork]

The first one I took I didn’t even have boxers on I was like hold up waymennn… had to put something on and retake it haha

Good thing you didn't post that one, lol. Wardrobe malfunction

 

[Halfi]

You a hairy mofo @Halfi maybe time to go get waxed!

Looking lean btw.

I know dude haha. I literally just took clippers to everything yesterday. No guard my head chest/ stomach legs and ass bro lol the struggle is real over here.

 

[MindlessWork]

I know dude haha. I literally just took clippers to everything yesterday. No guard my head chest/ stomach legs and ass bro lol the struggle is real over here.

Ohh, same here, but on my upper back and backside.

Actually let it grow and embrace the Chewbacca look!

 

[Jbswole40]

Visceral fat??

 

[Jbswole40]

I know dude haha. I literally just took clippers to everything yesterday. No guard my head chest/ stomach legs and ass bro lol the struggle is real over here.

Bro I'm hairy,but it's patches,legs are definitely hairy.

 

[CoffeeS]

8.3 % body fat - that's great - congratulations!! That Summer Cut worked well for you!

You think closer to 20% ??

you are not close to that!

 

[Halfi]

Ohh, same here, but on my upper back and backside.

Actually let it grow and embrace the Chewbacca look!

I can’t do shit about my back lol that has to be waxed I can’t reach it to shave it

 

[Halfi]

Visceral fat??

Says level 2 so it’s low

 

[MindlessWork]

I can’t do shit about my back lol that has to be waxed I can’t reach it to shave it

I've seen a long handled shaver somewhere that looks like a miniature garden rake, but I'd have to do some contortions to get certain areas!

 

[CoffeeS]

Says level 2 so it’s low

level 1 to 12 is healthy - looks like you're on the low end

 

[Halfi]

Smashed biceps today… I realized after work though today was supposed to be a leg day to late now lol

BICEP



Incline supinated curl



Set1 15lb/12rep

Set2 15lb/10rep

Set3 25lb/10rep

Set4 25lb/11rep

Set5 25lb/11rep



EZ bar curl



Set1 20lb/20rep

Set2 20lb/20rep

Set3 40lb/19rep

Set4 40lb/19rep

Sst5 40lb/14rep

Set6 40lb/19rep



Preacher curl machine superset underhand rope curl





Set1 50lb/15rep

SS 6/20rep

Set2 60lb/14rep

SS 7/15rep

Set3 60lb/14rep

SS 7/13rep

Set4 60lb/11rep

SS 7/14rep

 

[Halfi]

Shoulder is still tight. It felt fine on the lateral machine but I could tell it was pretty stiff.if I woulda used dumbbells it probably would have been bad.

LEGS



Squat



Set1 135lb/20rep

Set2 155lb/20rep

Set3 175lb/15rep

Set4 175lb/18rep



Hip abduction



Set1 100lb/15rep

Set2 100lb/20rep

Set3 100lb/25rep

Set4 100lb/24rep



Leg extension



Set1 110lb/21rep

Set2 110lb/22rep

Set3 110lb/25rep

30sec stretch

110lb/10rep

30sec stretch



SHOULDER



seated lateral raise machine



Set1 30lb/30rep

Set2 50lb/28rep

Set3 60lb/25rep

Set4 60lb/22rep

Set5 60lb/28rep

Set6 65lb/25rep

Set7 65lb/25rep



Incline rear delt fly



Set1 15lb/34rep

Set2 20lb/25rep

Set3 20lb/33rep

Set4 20lb/30rep

Set5 20lb/25rep

 

[Halfi]

Workout was ass today.. stressed the fuck out this morning to the point I felt sick.. myself and A couple people from the organization I’m apart of went to court with a kid today who was physically abused by some random duchebag. Emotions were high I shoulda just waited till after court but I went this morning

CHEST



Mid cable fly



Set1 22lb/20rep

Set2 22lb/20rep



Incline plate load press



Set1 90lb/14rep

Set2 180lb/10rep

Set3 180lb/8rep

Set4 180lb/9rep

Set5 110lb/16rep

Set6 110lb/16rep

Set7 110lb/15rep

Set8 110lb/14rep



Land mine



Set1 45lb/20rep

Set2 45lb/20rep





TRICEP



Rope pull down



Set1 55lb/19rep

Set2 55lb/24rep

Set3 66lb/18rep

Set4 77lb/14rep

Set5 77lb/15rep

Set6 77lb/15rep

Set7 77lb/15rep

Set8 77lb/15rep



Straight bar underhand push down



Set1 44lb/20rep

Set2 55lb/20rep

Set3 66lb/20rep

Set4 66lb/20rep

Set5 66lb/15rep



Criss cross apple sauce



Set1 22lb/13rep

Set2 22lb/14rep

Set3 22lb/12rep

 

[Myvirtue]

Workout was ass today.. stressed the fuck out this morning to the point I felt sick.. myself and A couple people from the organization I’m apart of went to court with a kid today who was physically abused by some random duchebag. Emotions were high I shoulda just waited till after court but I went this morning

CHEST



Mid cable fly



Set1 22lb/20rep

Set2 22lb/20rep



Incline plate load press



Set1 90lb/14rep

Set2 180lb/10rep

Set3 180lb/8rep

Set4 180lb/9rep

Set5 110lb/16rep

Set6 110lb/16rep

Set7 110lb/15rep

Set8 110lb/14rep



Land mine



Set1 45lb/20rep

Set2 45lb/20rep





TRICEP



Rope pull down



Set1 55lb/19rep

Set2 55lb/24rep

Set3 66lb/18rep

Set4 77lb/14rep

Set5 77lb/15rep

Set6 77lb/15rep

Set7 77lb/15rep

Set8 77lb/15rep



Straight bar underhand push down



Set1 44lb/20rep

Set2 55lb/20rep

Set3 66lb/20rep

Set4 66lb/20rep

Set5 66lb/15rep



Criss cross apple sauce



Set1 22lb/13rep

Set2 22lb/14rep

Set3 22lb/12rep

Wow cant imagine dealing with that. I hope the douchebag gets what he deserves. Thank you for the updates!

 

[Halfi]

Just got outa the gym… sittin at 5 guys for a nice heart healthy meal. Burger and some fry’s.

I’m starting to like working out later in the day. The pumps are nice after having a couple meals in.

BICEP



Incline supinated curl



Set1 20lb/10rep

Set2 25lb/10rep

Set3 25lb/8rep

Set4 25lb/9rep

Set5 25lb/8rep

Set6 25lb/8rep



Ez bar reverse grip curl/ superset rope hammer curl



Set1 20lb/20rep

Set2 40lb/15rep

SS 6/12rep

Set3 40lb/17rep

SS 6/9rep

Set4 40lb/14rep

SS 6/12rep

Set5 40lb/15rep

SS 6/10rep

Set6 40lb/16rep

SS 6/9rep



Preacher curl machine



Set1 50lb/13rep

Set2 60lb/12rep

Set3 60lb/13rep

Set4 70lb/9rep

Set5 70lb/8rep



Under hand rope curl



Set1 66lb/24rep

Set2 77lb/23rep

Set3 77lb/22rep

Set4 77lb/18rep



Forearm roll up 35lb weighted



4 sets