Epic H.I.T LOG
- 09-07-2013, 05:15 PM
- 09-07-2013, 10:38 PM
- 09-08-2013, 01:24 PM
09-09-2013, 10:07 AM
My diet is fairly consistent throughout the week. I eat 5-6 meals a day (depending on my nutritional requirements for that day). I toss in intermittent fasting as well for a month or two to change things up. It really works well if you plan ahead, you will lose weight, but losing fat comes down to planning/preparation. Seems like you have your workouts mapped out pretty well. I'd throw in some box jumps as well, to get your heart rate up and burning fat faster.
09-09-2013, 10:11 AM
09-11-2013, 05:57 PM
Never done Jump boxes but will look it up, had a great chest session tues and today great shoulders will be posting soon when I get time .
09-11-2013, 10:32 PM
Quick chest workout:
2HITS AND WATER SIPPIN' lol
Warmed up with machine butterfly's
Chest was pumped after that!
Incline bench press: 110x12 2sets then 3rd set was 120x10 going light weight and more reps !
Flat Bench : 110x20
Cable machine standing butter flys 17lbs x20 -20x12reps -27x12
Dumbbell press : 55x12-60x12
Hammer strength front press :90x12 - 110x12 -120x12
And that's it for that .
09-11-2013, 10:40 PM
Shoulders : sitting shoulder press -20lbs on 50lbs bar for 20 reps - 25x12/
Behind the neck press : 50x12 90x12 repeat for 3rd set
Dumbbell side laterals : 20x3 sets of 12 reps with front laterals for 25lbs x12 reps
Dumbbell shoulder press: 40x12reps-45x12 -50x12 55x10
Eze bar front raises 60lbs 2 sets for 12 reps 3rd 70lbs x12 reps
Cable machine side lats :20x2 sets 12 reps 3rd set 25x12
Smith machine shoulder press : 50lbsx12 combined with 45 pound plate for 10reps total 3 sets
Finished with tricep cable kickbacks 3 sets 25lbs
That's it broz
09-12-2013, 09:55 AM
09-12-2013, 09:56 AM
09-12-2013, 10:12 AM
09-12-2013, 12:40 PM
09-12-2013, 10:19 PM
Had a great back and arms session today! Sorry for late update its been a busy day at work will post tomorrow , current weight 193 yea buddy
09-20-2013, 04:56 PM
Sorry guys for the past week haven't been able to train things have come up , but when I get back in track with out interruptions I will finish my log I'm 193 and still eating clean and less since not training .
09-21-2013, 03:01 PM
09-21-2013, 03:05 PM
09-30-2013, 02:28 PM
09-30-2013, 03:12 PM
This may sound dumb but what's tht mean Isee a lot of ppl post "bump", oh btw I'm still going to finish my log , in in the process of moving and getting settled in and doing painting repairs at home and time has been crazy .
10-03-2013, 05:33 PM
10-03-2013, 05:39 PM
10-12-2013, 01:20 PM
10-13-2013, 04:38 PM
Well here we go!!
Saturday morning finally back in the gym-
2hit caps ( they helped out a lot and gave me the focus I needed because I was very tired went to bed late after a week of long work)
Thus , started out stretched legs did some abs and 2rounds of burpies
Did 20 min on stair mill for 276 cal felt like I burned more than that lol.
Did hammer strength front press -90 to start with 20 reps
110 for 20 reps the. Repeated for set 3
Flat bench - 110x 3sets of 20
Hammer strength sitting row 3sets set 1 single armed 55x15 rest of the sets I did. 70 x15
Then did reverse row same weight
Cable machine lat pull down
120x15 reps-repeated for set 2
130x15reps -during this exercise I was focused I stretching out the lats and controlling the weight to feel the contraction.
Tricep push downs : 60x15 second set the same .last set 70x15 and that was my workout.
Post shake cytosport chocolate protein from golds gym 4.85 for a darn shake !!! That's rediculous never again!
I must say my strength has gone down from not being I. The gym for a while but I will keep pushing . Southpaw there you go my friend back to business !
10-14-2013, 12:53 PM
10-14-2013, 05:51 PM
Monday Shoulders and triceps
2 EPIC Hit caps down the hatch early this morning befoer hitting the gym. Warmed up those shoulders with ten pound plates doing circles to get the joints and fibers stimulated .
Sitting shoulder press started out with 70lbs for 20 reps added 5 for 15 reps then third did 90 for 15 reps
inbetween did cable machine side lateral raises 20lbs all three sets.
Dumbbell side laterals 20 lbs first 2 sets for 15 reps then 25x12 reps
also did front raises in between sets.
dumbbell shoulder press-40lbs x 12 reps -45lbsx 12 reps -50lbs x 10 reps
Eze bar over head tricep extentions 50lbs for 15 reps-60lbs x 12 reps and 3rd was the sAME
cable machine push downs 60lbs x15 reps -70x12reps
Behind the neck press -90lbs 12 reps and 110 for 12 reps
20 min on stair mill slowly progressing from being off . Good workout over all H.I.T is some good stuff
10-15-2013, 05:16 PM
Had a great back workout kinda strange I gained a pound or two from the workout lol 196, will post soon as I get a chance
10-16-2013, 12:09 AM
Warmed up with t bar rows -45lbs 20reps
Added 25lbs for 15 reps then put 90 and did 15 reps then added 25 and did 10reps
Hammer strength front pull downs single Armed : 70x20reps - 90x15-110x12
Reverse hammer strength pull down same weight and reps .
Sitting hammer strength pull like row single armed - 70x15-90x12 110x12
Cable machine pull downs - 90x15- 120x12 130x10
Barbell rows- 90x 2sets of 10
That's all for that!!
10-18-2013, 09:53 AM
Sorry for the delay I am dealing with a head cold as soon as I am back to 100% I will hit it up maybe later on today
10-21-2013, 11:07 PM
Hit the Gym friday did a bit of a total body workout,took 2 caps of course . Stretched out and did some burpies and push ups a little bit of abs.
Started with Machine press : 225 for first set did 20 reps , 2Nd set did275 for 15 reps and repeated for last set
Single leg extensions on machine with 60 lbs for 20 reps each leg first 2 sets then increaded to 70 for 15 reps on last set.
Machine squat press 135x15 reps for 2 sets then 3rd set did 185x12 reps.
Lat pull downs : 120x12 reps-130z12 reps-140x10 43ps
that was it for that and 20 min stair mill
Monday did chest and triceps ( I am still not 100%cold symptoms) Incline bench press 100 x 20 reps 120x15 reps 135x12 reps
Flat bench : 135x12 reps -155x12 reps -repeated for 3rd set Was feeling Drained from Head cold...GRRRRR
Hammer strength machine Incline press and Front Press same weight as Previous Bench
Cable machine Flys 20lbs x 20 reps 2 sets third set did 25 lbs for 12 reps
Bumbbell press :60x 2 sets of 12 65 for 10 reps
DB butterflys 2 sets 40 lbs 12 reps 45lbs x10 reps
Bench Overhead tricep EXT 50 lbs x20 reps-60lbs 12 reps and same for last set
Cable machine Tricep Extentions single armed 30lbs 3 sets till failure
Thats all for that
Weigh 193 Whoo hoo despite of this bug im fighting .
Till next time----ZAY FITNESS
10-24-2013, 10:59 AM
10-24-2013, 10:59 AM
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