My Newbie log

[Astro95]

CHEST/TRI



incline dumbbell press/ SS straight bar push down



Set1 25lb/12rep

SS 77lb/12rep

Set2 40lb/12rep

SS 110lb/16rep

Set3 50lb/12rep

SS 121lb/13rep

Set4 60lb/10rep

SS 121lb/13rep



Plate loaded chest press machine/ SS over head straight bar extension



Set1 90lb/12rep

SS 66lb/13rep

Set2 90lb/12rep

SS 66lb/9rep

Set3 90lb/ 12rep

SS 66lb/12rep

Set4 90lb/

Why is the weight so light on the incline dumbbell and the same weight on the chest press throughout?

 

[Halfi]

It’s heavier on the dumbell lol 45 plates x2 90. 60lb dumbell x2= 120

The machine I have a better contraction using a lighter weight. The heavier I go the more I use my arms to push instead of my pec

 

[Halfi]

Today’s workout sucked balls. Felt like I didn’t connect well at all. Pump was shit.

SHOULDER/ LEGS



INCLINE REAR DELT FLY/ SS. Leg extension



Set1 10lb/20rep

SS 77lb/20rep

Set2 15lb/22rep

SS 110lb/18rep

Set3 20lb/20rep

SS 121lb/16rep

Set4 20lb/22rep

SS 132lb/13rep



Dumbbell press/ SS leg curl



Set1 30lb/15rep

SS 70lb/20rep

Set2 45lb/13rep

SS 70lb/16rep

Set3 50lb/13rep

SS 80lb/12rep



Lateral raise/ calf raise/ shoulder shrug



Set1 20lb/14rep

SS 90lb/20rep

SS 45lb/ 12rep

Set2 20lb/13rep

SS 140lb/13rep

SS 45lb/12rep

Set3 20lb/

 

[Meetketchup]

How long are your rest periods between supersets?

 

[Halfi]

How long are your rest periods between supersets?

Maybe 2 minutes.

 

[Halfi]

BI/BACK



Incline supinated curl/ SS wide grip pull-down



Set1 15lb/15rep

SS 88lb/10rep

Set2 25lb/11rep

SS 121lb/10rep

Set3 25lb/9rep

SS 143lb/7rep



Hammer curl/ SS close grip row



Set1 30lb/10rep

SS 110lb/11rep

Set2 30lb/10rep

SS 121lb/11rep

Set3 30lb/10rep

5half rep

SS 132lb/9rep



Over head bicep curl/ SS dumbell shoulder shrug



Set1 22lb/fail

SS 35lb/26rep

Set2 22lb/fail

SS 45lb/16rep

Set3 22lb/fail

SS 45lb/17rep



Straight bar pull over



Set1 110lb/16rep

Set2 110lb/12rep

Set3 110lb/10rep

Set4 110lb/10rep



Bicep finisher rope (3variation)



Set1 55lb/30rep

Set2 66lb/30rep

Set3 66lb/30rep

 

[Halfi]

BICEP/BACK



Bicep curl/ SS close grip pull-down



Set1 15lb/15rep

SS 88lb/16rep

Set2 20lb/18rep

SS 132lb/9rep

Set3 25lb/10rep

SS 132lb/10rep



Hammer curl/ SS close grip row



Set1 30lb/10rep

SS 110lb/10rep

Set2 30lb/10rep

SS 110lb/12rep

Set3 30lb/13rep

SS 110lb/12rep



Over head bicep curl



Set1 33lb/10rep

Set2 33lb/15rep

Set3 33lb/16rep



Straight bar pullover



Set1 99lb/12rep

Set2 121lb/10rep

Set3 121lb/10rep

 

[Halfi]

Ganna try and give a run down of my meals for today. Lunch is ganna be dog shit we didn’t have left overs from dinner last night so I’m stuck getting something from Wawa for lunch. But I’ll post up the meals as I go

Meal 1
4 scrambled eggs
4 pieces of bacon

 

[Rachel Fitness]

keep i t up bro

 

[Halfi]

meal #2 post workout

4 fried eggs
3 pieces of bacon
4 toasted white bread



Been tweaking my form on TRICEP pushdowns that’s been helping me a lot. I use to stand a couple steps away from the cable machine and a decent arch in my back. I recently been standing closer to the cable with my back a little strainer but still arched. Seems to connect better for me

CHEST/TRI



incline dumbbell press/ SS straight bar push down



Set1 30lb/17rep

SS 77lb/15rep

Set2 40lb/12rep

SS 110lb/12rep

Set3 60lb/8rep

SS 132lb/10rep



Plate loaded incline/ SS TRICEP push down machine



Set1 90lb/15rep

SS 110lb/10rep

Set2 140lb/10rep

SS 110lb/13rep

Set3 150lb/12rep

SS 110lb/13rep



Incline plate loaded pec fly machine/ SS straight bar over head extension



Set1 90lb/10rep

SS 44lb/20rep

Set2 90lb/10rep

SS 66lb/19rep

Set3 90lb/9rep

SS 66lb/12rep

 

[Meetketchup]

meal #2 post workout

4 fried eggs
3 pieces of bacon
4 toasted white bread

View attachment 152636

There is this new invention called a plate.

 

[Halfi]

There is this new invention called a plate.

I work construction bro everything’s a plate

 

[Halfi]

Snacks so far
Apple with protein peanutbutter
Strawberry’s

Meal 3
10” Italian no cheese no mayo oil/ vinegar lettuce tomatoe and peperoni

 

[Halfi]

Late 4th meal.

Shepards pie with salad and a double shot of jack and a corona lol

 

[Halfi]

CHEST/TRI



INCLINE SMITH PRESS/ SS close grip push down/ SS front delt raise



Set1 110lb/10rep

SS 88lb/20rep

SS 10lb/11rep

Set2 130lb/10rep

SS 132lb/10rep

SS 10lb/13rep

Set3 150lb/10rep

SS 132lb/10rep

SS 15lb/11rep

Set4 140lb/8rep

SS 132lb/12rep

SS 15lb/10rep



Incline Plate loaded machine press/ SS straight bar overhead extension



Set1 140lb/10rep

SS 44lb/20rep

Set2 160lb/10rep

SS 66lb/16rep

Set3 170lb/8rep

SS 77lb/14rep



Incline plate loaded fly/ SS TRICEP push down machine



Set1 90lb/8rep

SS 90lb/16rep

Set2 90lb/8rep

SS 100lb/14rep

Set3 90lb/9rep

SS 100lb/18rep

 

[Jbswole40]

U been pretty damn consistent since starting this log

 

[Meetketchup]

Late 4th meal.

Shepards pie with salad and a double shot of jack and a corona lol

Lovin' life, huh?

 

[Halfi]

U been pretty damn consistent since starting this log

Trying to to man. I been slackin a little at the gym but I get there 3-4 days a week. Just in a little rut right now

 

[Jbswole40]

Trying to to man. I been slackin a little at the gym but I get there 3-4 days a week. Just in a little rut right now

Me too..climbing back out of it been a struggle

 

[Halfi]

Happy Halloween u filthy whores

SHOULDER



Incline rear delt fly



Set1 10lb/20rep

Set2 10lb/22rep

Set3 15lb/22rep

Set4 20lb/17rep



Dumbbell shoulder press



Set1 35lb/13rep

Set2 45lb/13rep

Set3 55lb/7rep



Lateral raise



Set1 15lb/17rep

Set2 20lb/14rep

Set2 20lb/13rep

 

[Halfi]

stepped on the scale this morning at 182lbs. Over 10lbs lighter then I was a couple months ago before starting this hep treatment.. appetites been dog shit

 

[Halfi]

Post workout meal-

5 scrambled eggs
5 pieces bacon
2 pieces white bread
Some breakfast tattors



BICEP/BACK



Dumbbell curl/ SS wide grip pull-down



Set1 20lb/10rep

SS 88lb/10rep

Set2 30lb/9rep

SS 121lb/10rep

Set3 30lb/10rep

SS 132lb/7rep



Hammer curl/ SS seated close grip row



Set1 30lb/8rep

SS 121lb/10rep

Set2 30lb/11rep

SS 121lb/10rep

Set3 30lb/10rep

SS 121lb/10rep



Preacher curl/ SS straight bar pull over



Set1 45lb/10rep

SS 110lb/10rep

Set2 45lb/10rep

SS 110lb/9rep

Set3 45lb/11rep

SS 110lb/10rep

 

[Halfi]

CHEST/TRI



Incline dumbbell press/ SS rope pull-down



Set1 30lb/15rep

SS 44lb/13rep

Set2 40lb/18rep

SS 55lb/10rep

Set3 40lb/18rep

SS 55lb/8rep



Plate loaded incline fly/ SS TRICEP push down



Set1 90lb/9rep

SS 80lb/22rep

Set2 90lb/10rep

SS 100lb/21rep

Set3 90lb/10rep

SS 100lb/20rep



Incline smith press/ SS over head extension



Set1 120lb/12rep

SS 55lb/fail

set2 120lb/9rep

SS 55lb/16rep

Set3 120lb/fail

Drop 110lb/fal

Drop 90lb/fail

drop 70lb/fail

Drop 50lb/fail

SS 55lb/fail

 

[Halfi]

SHOULDER/BI



SEATED REAR DELT FLY/ SS bicep curl



Set1 10lb/24 rep

SS 20lb/10rep

Set2 15lb/21rep

SS 25lb/12rep

Set3 20lb/16rep

SS 30lb/6rep



Shoulder press smith/ SS ez bar curl



Set1 70lb/fail

SS 55lb/13rep

Set2 70lb/21rep

SS 55lb/13rep

Set3 90lb/fail

SS 55lb/fail



Lateral raise/ SS hammer curl



Set1 20lb/fail

SS 30lb/8rep

Set2 20lb/fail

SS 25lb/9rep

Set3 20lb/fail

SS 25lb/fail

 

[Halfi]

BACK/BI



Dumbbell curl/ SS plate loaded lat pull-down



Set1 20lb/10rep

SS 90lb/15rep

Set2 30lb/8rep

SS 160lb/11rep

Set3 30lb/7rep

SS 160/14rep



Ez bar curl/ SS plate loaded low row



Set1 55lb/12rep

SS 180lb/10rep

Set2 65lb/7rep

SS 190lb/11rep

Set3 65lb/9rep

SS 200lb/9rep



Hammer curl/ SS straight bar pull over



Set1 30lb/9rep

SS 121lb/10rep

Set2 30lb/9rep

SS 132lb/10rep

Set3 30lb/10rep

SS 132lb/9rep



Shoulder shrug dumbell



Set1 40lb/27rep

Set2 50lb/17rep

Set3 55lb/14rep

 

[Halfi]

CHEST/TRI



Incline smith press/ SS close grip push down



Set1 110lb/10rep

SS 88lb/20rep

Set2 130lb/12rep

SS 110lb/15rep

Set3 150lb/9rep

SS 121lb/fail



Incline dumbell press/ SS v grip over head extension



Set1 40lb/fail

SS 55lb/21rep

Set2 65lb/6rep

SS 77lb/15rep

set3 65lb/7rep

SS 88lb/16rep



Incline plate loaded fly/ seated TRICEP push down



Set1 90lb/10rep

SS 110lb/19rep

Set2 100lb/8rep

SS 110lb/fail

Set3 100lb/8rep

SS 110lb/fail

 

[Halfi]

SHOULDER



Incline rear delt fly



Set1 10lb/30rep

Set2 15lb/23rep

Set3 20lb/20rep

Set4 20lb/17rep



Lateral raise



Set1 15lb/20rep

Set2 20lb/15rep

Set3 25lb/8rep

Set4 25lb/8rep



Seated plate loaded lateral raise



Set1 20lb/fail

Set2 20lb/fail

Set3 20lb/fail

 

[CoffeeS]

SHOULDER



Incline rear delt fly



Set1 10lb/30rep

Set2 15lb/23rep

Set3 20lb/20rep

Set4 20lb/17rep



Lateral raise



Set1 15lb/20rep

Set2 20lb/15rep

Set3 25lb/8rep

Set4 25lb/8rep



Seated plate loaded lateral raise



Set1 20lb/fail

Set2 20lb/fail

Set3 20lb/fail

nice routine Halfi,

 

[Halfi]

nice routine Halfi,

Thanks mannnn n

 

[Halfi]

183.5lb fasted this morning.
Back/bi



Incline supinated curl/ SS wide grip pull down



Set1 20lb/10rep

SS 99lb/12rep

Set2 25lb/ 10rep

SS 132lb/11rep

Set3 30lb/6rep

143lb/9rep



Preacher curl/ SS plate loaded low row



Set1 45lb/10rep

SS 180lb/10rep

Set2 55lb/9re

SS 200lb/8rep

Set3 55lb/11rep

SS 200lb/9rep



Under hand rope curl



Set1 77lb/24rep

Set2 99lb/21rep

Set3 110lb/12rep



Straight bar pull over



Set1 110lb/fail

Set2 121lb/fail

Set3 132lb/fail