[yosefmax88]

Back day!!!

Took 2 HIT caps and 3 pN caps for that there N.O lol

T bar rows 45lbs 20reps to warm up
70x12 reps 90x12 reps 115x10 reps

Hammer strength front lat pull downs 70x15reps
90x12repa
115x10repas
Then reverse hammer strength lat pull does same weight as fronts.

Sitting hS machine rows same amount and sets . Then switched to close grip to hit the lower lats .

Dumbbell rows 65x12 reps 70x10reps
Barbell rows 50x12 reps 110x12 130x12 reps
Cable machine lat pull downs
130x12 140x12 150x12
Cable machine seated rows same about in weight and sets
Smith machine bent over rows : 110x12 130x10
Man this was a great workout !
I'm glad I got a good workout in because my 1year old wouldn't let me workout lol she began to fuss and cry when I put her down to leave the child care at the gym so after about 15 min. Got this workout in praise god.

[southpaw23]

I notice way more focus and concentration!

You're responding really well. Great detail on the workout thus far bud.

[yosefmax88]

Had an epic leg workout and had to blast some arms In to , will be posting soon.

[yosefmax88]

You're responding really well. Great detail on the workout thus far bud.

Thank you sir , seems like my weight stays currently around 192-195 I hope I get to 187.

[yosefmax88]

Epic leg day with some arms!

Took 2 HITS and 3PNs and that was the last of it.
Warmed legs up with lunges 2 walking sets .
Single leg extensions 50x20 2sets 3rd set increased the weight to 60 then last set 130 both legs x12 reps
Front squats on machine press standing 90x20 reps to start
225x12 reps
300x12reps then 3rd set repeat
Leg press 225 x12
355x12
400x10
Leg press calve press 225x2 sets of 20
Squat rack 110x 15reps
130x12reps 140x12 reps
Sumo squats 110x3sets 10
Dead lifts 110x12 130x12 185x12
DB curls 25x12 30x12 two sets
Hammer curls 30x12 35x 12 reps 2 sets
Eze bar curl 50x12 -60x12 repeat skull crushers 60x3 sets 12 reps
10min tread mill
Meal : chicken breast 1 1/2 cup rice and 1cup black beans.

[thebigt]

Thank you sir , seems like my weight stays currently around 192-195 I hope I get to 187.

change up cardio...try jumping rope or climbing stairs!!!!


log is 1st rate!!!

[yosefmax88]

change up cardio...try jumping rope or climbing stairs!!!!

log is 1st rate!!!

I normally do the stairs but this past month my time at the gym has been limited because of family schedule but I most certainly will I may have to cut the some parts of weight training to make up for cardio.

[thebigt]

I normally do the stairs but this past month my time at the gym has been limited because of family schedule but I most certainly will I may have to cut the some parts of weight training to make up for cardio.

you will figure it out...for me i find lower weights and higher reps with extra cardio is most effective when i am cutting.

[southpaw23]

Thank you sir , seems like my weight stays currently around 192-195 I hope I get to 187.

Fatburners like H.I.T. help to create the optimal environment for you to lose weight, but you have to put in the work and a lot of it. No two ways about it. No pill on its own, without a well planned diet, and consistent program is going to magically melt fat. I cut weight often as I have to make weight for boxing tourneys. The way I utilize fatburners like H.I.T. is to run fasted in the morning, 3-4 times a week. I run sprints on a track, uphill, or on the beach for about an hour, or a little over that. The other days I weight train fasted as well with Ritual.

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.

[yosefmax88]

Fatburners like H.I.T. help to create the optimal environment for you to lose weight, but you have to put in the work...a lot of it. No two ways about it. No pill on its own, without a well planned diet, and consistent program is going to magically melt fat. I cut weight often as I have to make weight for competing in boxing tourneys. The way I utilize fatburners like H.I.T. is to run fasted in the morning, 3-4 a week. I run sprints on a track, uphill, or on the beach for an hour, or a little over. The other days I weight train fasted as well with Ritual.

My diet is fairly the same throughout the week. I eat 5-6 meals (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, you can lose weight, but losing fat comes down to planning ahead of time. Seems like you have the workouts mapped out pretty well. I'd throw in some box jumps as well, to get your heart rate up.

Great info I've never tried box jumps , fasting helps to I can def say . Dieting properly it is a big part of cutting I agree.

[yosefmax88]

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 .

[yosefmax88]

Quick chest workout:

2HITS AND WATER SIPPIN' lol
Warmed up with machine butterfly's
60x15-70x15-80x12
Chest was pumped after that!
Incline bench press: 110x12 2sets then 3rd set was 120x10 going light weight and more reps !
Flat Bench : 110x20
110x15
120x10
110x12

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 .

[yosefmax88]

Shoulders : sitting shoulder press -20lbs on 50lbs bar for 20 reps - 25x12/
- 50x12
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

[southpaw23]

Shoulders : sitting shoulder press -20lbs on 50lbs bar for 20 reps - 25x12/
- 50x12
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

Great job brother. The extra weight (provided you're doing things precisely) will come off in no time!

[southpaw23]

Part 2: today was Shoulders !!!

Took 2 HIT caps and I decided to take 1 serving of animal rage pre workout I got in the mail just a sample and man it intensified the energy and focus !

Warmed up with 2 rounds of burpie a and mountain climbers with dips and pull ups and then did some abs.

Dumbbell side raises : Set 1 20x12 reps repeat for 2nd set -3rd set 25x12reps
Sitting front lateral raises 20lbs for 12 reps 2sets then standing for 25x12 reps
Dumbbell shoulder press : 45x12 reps -50x12 reps - 55x12 reps
Eze bar front raises 50lbs x12 reps 2 sets
Standing barbell shoulder press or ( Arnold press) 50x3sets x12 reps
Behind the beck press 90x12 reps 110 x12 reps repeat for set 3
10 min treadmill speed 5.5
Great workout over all and after post meal of oat meal with 1tbs peanut butter and blue berry's weighed 192

2 caps of H.I.T. and a preworkout? Slow down over there Lohan.

[yosefmax88]

That was like 4 days ago , it was a micro sample and I'm not doing it again i

[yosefmax88]

2 caps of H.I.T. and a preworkout? Slow down over there Lohan.

What's lohan lol?

[yosefmax88]

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

[yosefmax88]

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 .

[southpaw23]

What's lohan lol?

Lindsay. Lol. No worries, get yourself back on track (life happens). Looking forward to you finishing out your log.

[yosefmax88]

Lindsay. Lol. No worries, get yourself back on track (life happens). Looking forward to you finishing out your log.

Yes sir life does happen especially when you have a family of 3 children lol life is good though , thanks for understanding bro.

[southpaw23]

Bump....

[yosefmax88]

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 .

[southpaw23]

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 .

Means checking on you....

No worries. Let me know when you get it back up.

[yosefmax88]

Alright big bro