Epic H.I.T LOG
- 09-06-2013, 12:12 AM
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
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.
- 09-07-2013, 12:09 AM
09-07-2013, 01:30 AM
09-07-2013, 01:31 AM
09-07-2013, 04:57 PM
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
300x12reps then 3rd set repeat
Leg press 225 x12
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.
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
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