GPF 105

[GPF]

Hello I'm going to be doing a 15 week training log that's going to last for 105 days and my goal is to basically drop 6% body fat so I then Zig Zag my way back to 220 with a body fat percentage lower then 10%. Its a 2 day training split with me burning 300 cal from cardio after each workout.

Weight: 223
Body Fat: 16%
Pounds from Fat: 35.68
Lean Body Mass: 187.32
BMI: 35

Goal: In 15 Weeks
Weight: 208
Body Fat: 10%

 

[GPF]

Day 1 Week 1
Day 1 Workout 1

Chest: Bench Press
Warm up: 135lbx10
First Set: 225lbx10
Second Set: 315lbx3
Third Set: 315lbx3
Fourth Set: 365lbx2

Incline Smith Press
First Set: 105lbx10
Second Set: 195lbx10
Third Set: 195lbx10

Hammer Strength Chest Press
First Set: 270lbx10
Second Set: 270lbx10
Third Set: 270lbx10

Incline Hammer Strength Chest Press
First Set: 270lbx6
Second Set 270lbx6
Third Set: 270lbx6

Cardio 35:00
Cals Burn 300

Day 1 Week 1
Day 1 Workout 2

Triceps: Close Grip Press
Warm Up: 145lbx10
First Set: 225lbx10
Second Set: 225lbx10
Third Set: 315lbx10

Triceps Press Down
First Set: 85lbx10
Second Set: 85lbx10
Third Set: 85lbx10

Triceps Machine
First Set: 110lbx10
Second Set: 140lbx10
Third Set: 140lbx10

Overhead Triceps Ex
First Set: 85lbx10
Second Set: 85lbx10
Third Set: 85lbx10

EZBar Curls
First Set: 105x10
Second Set:105x10

No Cardio

 

[GPF]

Day 2 Week 1
Day 2 Workout 1

Back: Bent Over Row
Warm up: 135lbx10
First Set: 225lbx10
Second Set: 315lbx3
Third Set: 315lbx3

Pull Ups
First Set: BodyWeightx10
Second Set: BodyWeightx10
Third Set: BodyWeightx10

Pullown: Wide Grip Pull Down
First Set: 120lbx10
Second Set: 200lbx6
Third Set: 200lbx6

Row Machine
First Set: 270lbx6
Second Set 270lbx6
Third Set: 270lbx6

Cardio 35:00
Cals Burn 301

Day 2 Week 1
Day 2 Workout 2

Biceps: Barbell Curl
First Set: 95lbx10
Second Set: 115lbx10
Third Set: 135lbx10

Cable Curl
First Set: 50lbx10
Second Set: 65lbx10
Third Set: 80lbx10
Four Set: 95lbx10

Lying Cable Curl
First Set: 65lbx10
Second Set: 80lbx10
Third Set: 95lbx10

Dumbbell Curl
First Set: 40lbx10
Second Set: 50lbx10

Cardio: 35:00
Cals Burn: 300

 

[GPF]

Day 3 Week 1
Day 3 Workout 1

Shoulders: Shoulder Press
First Set: 200lbx10
Second Set: 200lbx3
Third Set: 200lbx3

Smith Machine Shoulder Press
First Set: 105lbx10
Second Set: 105lbx10
Third Set: 105lbx10

Dumbbell Side Lat
First Set: 30lbx10
Second Set: 35lbx10
Third Set: 40lbx10

Dumbbell Rear Lift
First Set: 20lbx10
Second Set 30lbx10
Third Set: 30lbx10

Dumbbell Standing Rear Fly
First Set: 15lbx10
Second Set 15lbx10
Third Set: 15lbx10

Machine Rear Fly
First Set: 100lbx10
Second Set 130lbx10
Third Set: 160lbx10

No Cardio

Day 3 Week 1
Day 3 Workout 2

Leg: Leg Press
First Set: 390lbx10
Second Set: 390lbx10
Third Set: 390lbx10

Leg Ex:
First Set: 190x10
Second Set: 190 x10
Third Set: 190 x 10


Lying Leg Curl
First Set: 110lbx10
Second Set: 130lbx10
Third Set: 150lbx10

Hip Adduction
First Set: 210 lbx10
Second Set: 250lbx10
Third Set: 290lbx10

Hip Abduction
First Set: 210lbx10
Second Set: 250lbx10
Third Set: 290lbx10

Cardio: 65:00
Cals Burn: 562

 

[GPF]

Day 4 Week 1
Day 4 Cradio


Min: 65:00
Cals Burn 560

 

[GPF]

Day 5 Week 1
Day 5 Workout 1

Chest: Bench Press
Warm up: 135lbx10
First Set: 225lbx10
Second Set: 315lbx3
Third Set: 365lbx2

Incline Smith Press
First Set: 105lbx10
Second Set: 195lbx10
Third Set: 195lbx10

Machine Chest Fly
First Set: 290lbx10
Second Set: 295lbx10
Third Set: 300lbx10


Cardio 35:00
Cals Burn 300

Day 5 Week 1
Day 5 Workout 2

Triceps: Close Grip Press
Warm Up: 145lbx10
First Set: 225lbx10
Second Set: 225lbx10
Third Set: 225lbx10

Triceps Press Down
First Set: 85lbx10
Second Set: 100lbx10
Third Set: 100lbx10

Triceps Kickbacks
First Set: 20lbx10
Second Set: 30lbx10
Third Set: 30lbx10

EZBar Curls
First Set: 105x10
Second Set:105x10
Third Set: 105lbx10

Cardo 30:00
Cals burn 265

 

[GPF]

Day 6 Week 1
Day 6 Workout 1

Back: Bent Over Row
Warm up: 135lbx10
First Set: 225lbx10
Second Set: 315lbx1

Pull Ups
First Set: BodyWeightx10
Second Set: BodyWeightx10
Third Set: BodyWeightx10

Pullown: Wide Grip Pull Down
First Set: 120lbx10
Second Set: 200lbx6
Third Set: 200lbx6

Cable Lat Pull Down
First Set: 50lbx10
Second Set 80lbx10
Third Set: 95lbx8

Cardio 35:00
Cals Burn 1013

Day 6 Week 1
Day 6 Workout 2

Biceps: Curl Machine
First Set:1105lbx10
Second Set: 110lbx10
Third Set: 140lbx10



Lying Cable Curl
First Set: 65lbx10
Second Set: 80lbx10
Third Set: 95lbx10

Dumbbell Curl
First Set: 40lbx10
Second Set: 40lbx10
Third Set: 60lbx2

Cardio: None head was hurting

 

[GPF]

Day 7 Week 1
Day 7 Workout 1

Shoulders: Shoulder Hammer Press
First Set: 180lbx10
Second Set: 270lbx3
Third Set: 270lbx3

Shoulder Machine Press
First Set: 190lbx10
Second Set: 195lbx10
Third Set: 200lbx10

Dumbbell Side Lat
First Set: 20lbx10
Second Set: 40lbx10
Third Set: 60lbx10

Dumbbell Rear Lift
First Set: 30lbx10
Second Set 30lbx10
Third Set: 30lbx10


Cardio 49:00
Cals Bun 613

Day 7 Week 1
Day 7 Workout 2

Leg: Leg Press
First Set: 390lbx10
Second Set: 390lbx10
Third Set: 390lbx10

Leg Press: Feet on top to target Hams
First Set: 390lbx10
Second Set: 390lbx10
Third Set: 390lbx10

Leg Ex:
First Set: 190x10
Second Set: 190 x10
Third Set: 190 x 10


Lying Leg Curl
First Set: 110lbx10
Second Set: 130lbx10
Third Set: 150lbx10

Hip Adduction
First Set: 250 lbx10
Second Set: 270lbx10
Third Set: 290lbx10

Hip Abduction
First Set: 250lbx10
Second Set: 270lbx10
Third Set: 290lbx10

No Cardio

 

[GPF]

Day 8 Week 2
Day 8 Workout 1

Super sets: Arms

EZbar Curl / Shulls
First Set: EZbar Curl 105lbx10 / Shulls 105lbx10
Second Set: EZbar Curl 105lbx10 / Shulls 105lbx10
Third Set: EZbar Curl 105lbx10 / Shulls 105lbx10

Barbell Curl / Close Grip Bench Press
First Set: Barbell Curl 135lbx5 Close Grip Bench Presslbx10
Second Set: Barbell Curl 135lbx5 Close Grip Bench Presslbx10
Third Set: Barbell Curl 135lbx5 Close Grip Bench Presslbx10

Lying Curl / Dips
First Set: Lying Curl 150lbx10 / Dips BodyWeightx10
Second Set: Lying Curl 150lbx10 / Dips BodyWeightx10
Third Set: Lying Curl 150lbx10 / Dips BodyWeightx10


Cardio 49:00
Cals Bun 613

Day 8 Week 2
Day 8 Workout 2

Chest and Back Super Set
First Set: Bench Press 225x10 Lat Pull Downs 160x10
Second Set: Bench Press 225x10 Lat Pull Downs 160x10
Third Set: Bench Press 225x10 Lat Pull Downs 160x10

Push Ups and Pull ups
First Set: Push Ups / Pull Ups x 10
Second Set: Push Ups / Pull Ups x10
Third Set: Push Ups / Pull Ups x10

Hammer Chest Press / Machine Pulley Row
First Set: Hammer Chest Press 180x10 / Machine Pulley Row 160x10
Second Set: Hammer Chest Press 180x10 / Machine Pulley Row 160x10
Third Set: Hammer Chest Press 180x10 / Machine Pulley Row 160x10

No Cardio

I had to cut it short I had a meeting to go to

 

[GPF]

Day 9 Week 2
Day 9 Workout 1

Super sets: Shoulders

Shoulder Machine Press / Dumbbell Rear Raise
First Set: Machine Press 190lbx10 / Dumbbell Rear Raise 30lbx10
Second Set: Machine Press 190lbx10 / Dumbbell Rear Raise 30lbx10
Third Set: Machine Press 190bx10 / Dumbbell Rear 30lbx10

Shoulder Machine Press / Standing Dumbbell Rear Fly's
First Set: Shoulder Machine Press 70lbx5 Standing Dumbbell Rear Fly's 20lbx10
Second Set: Shoulder Machine Press 70lbx5 Standing Dumbbell Rear Fly's 20lbx10
Third Set: Shoulder Machine Press 70lbx5 Standing Dumbbell Rear Fly's 20lbx10

Hammer Shoulder Press / Hammer Shoulder Press backwards
First Set: Hammer Shoulder Press180lbx10 / Hammer Shoulder Press backwards 180lbx10
Second Set: Hammer Shoulder Press 180lbx10 / Hammer Shoulder Press backwards 180lbx10
Third Set: Hammer Shoulder Press 180lbx10 / Hammer Shoulder Press backwards
180lbx10

Cardio 50:00
Cals Bun 800


Legs and Ham

Leg Ex/ Seated Ham curls
First Set: Leg Ex 150lbx10 Seated Ham Curls 150lbx10
Second Set: Leg Ex 150lbx10 Seated Ham Curls 150lbx10
Third Set: Leg Ex 150lbx10 Seated Ham Curls 150lbx10


Leg Press / High Leg Press
First Set: Leg Press 310lbx10 High Leg Press 3100lbx10
Second Set: Leg Press 310lbx10 Leg Press 310lbx10
Third Set: Leg Press310lbx10 Leg Press 310lbx10

Had to cut it short due to time

 

[GPF]

Day 10 Week 2
Day 10 Workout 1

Weight: Rest
Cardio: 30:00
Cals Burn 300

 

[GPF]

Day 11 Week 2
Day 11 Workout 1

Weight: Rest
Cardio: 30:00
Cals Burn 256

 

[GPF]

Day 12 Week 2
Day 12 Workout 1

Super sets: Arms

Dumbbell Curl / Dumbbell Kickbacks
First Set: Dumbbell Cur 30lbx10 / Dumbbell Kickbacks 30lbx10
Second Set: Dumbbell 40lbx10 / Dumbbell Kickbacks 40lbx10
Third Set: Dumbbell Curl 50lbx10 / Dumbbell Kickbacks 50lbx10

Barbell Curl / Close Grip Bench Press
First Set: Barbell Curl 135lbx5 Close Grip Bench Presslbx10
Second Set: Barbell Curl 135lbx5 Close Grip Bench Presslbx10
Third Set: Barbell Curl 135lbx5 Close Grip Bench Presslbx10

Cable Curl / Rope Press Down
First Set: Cable Curl 50lbx10 / Rope Press Down 50lbx10
Second Set: Cable Curl 50lbx10 / Rope Press Down 80lbx10
Third Set: Cable Curl 95lbx10 / Rope Press Down 95lbx10

Machine Curls / Dips
First Set: Curl Machine 190lbx10 / Dip Body Weightx10
Second Set: Curl Machine 190lbx10 / Dip Body Weightx10
Third Set: Curl Machine 190lbx10 / Dips Body Weightx10


Cardio 50:00
Cals Bun 600

Day 12 Week 2
Day 12 Workout 2

Chest and Back Super Set
First Set: Machine Flys 290lbx10 Lat Pull Downs 210lbx10
Second Set: Machine Flys 290lbx10 Lat Pull Downs 210lbx10
Third Set: Machine Flys 290lbx10 Lat Pull Downs 210lbx10

Push Ups and Pull ups
First Set: Push Upsx20 / Pull Ups x 10
Second Set: Push Upsx20 / Pull Ups x10
Third Set: Push Upsx20 / Pull Ups x10

Hammer Chest Press / Machine Pulley Row
First Set: Chest Pulley Flys 17lbx10 / Machine Pulley Row 160x10
Second Set: Chest Pulley Fly 22lbx10 / Machine Pulley Row 160x10
Third Set: Chest Pulley Fly 27lbx10 / Machine Pulley Row 160x10

Cardio 30:00
Cal burn 900

 

[GPF]

Day 13 Week 2
Day 13 Workout 1

Super sets: Shoulders

Shoulder Machine Press / Dumbbell Rear Raise
First Set: Machine Press 190lbx10 / Dumbbell Rear Raise 30lbx10
Second Set: Machine Press 190lbx10 / Dumbbell Rear Raise 30lbx10
Third Set: Machine Press 190bx10 / Dumbbell Rear 30lbx10

Shoulder Machine Press / Standing Dumbbell Rear Fly's
First Set: Shoulder Machine Press 70lbx5 Standing Dumbbell Rear Fly's 20lbx10
Second Set: Shoulder Machine Press 70lbx5 Standing Dumbbell Rear Fly's 20lbx10
Third Set: Shoulder Machine Press 70lbx5 Standing Dumbbell Rear Fly's 20lbx10

Hammer Shoulder Press / Hammer Shoulder Press backwards
First Set: Hammer Shoulder Press180lbx10 / Hammer Shoulder Press backwards 180lbx10
Second Set: Hammer Shoulder Press 180lbx10 / Hammer Shoulder Press backwards 180lbx10
Third Set: Hammer Shoulder Press 180lbx10 / Hammer Shoulder Press backwards
180lbx10

Cardio 30:00
Cals Bun 700

No Second workout I'll hit legs tomorrow

 

[GPF]

Day 14 Week 2
Day 14 Workout 1

Cardio 50:00
Cals Bun 800

Day 14 Week 2
Day 14 Workout 2

Super Set :Legs and Ham

Leg Ex/ Seated Ham curls
First Set: Leg Ex 150lbx10 Seated Ham Curls 150lbx10
Second Set: Leg Ex 150lbx10 Seated Ham Curls 150lbx10
Third Set: Leg Ex 150lbx10 Seated Ham Curls 150lbx10


Leg Press / High Leg Press
First Set: Leg Press 310lbx10 High Leg Press 3100lbx10
Second Set: Leg Press 310lbx10 Leg Press 310lbx10
Third Set: Leg Press310lbx10 Leg Press 310lbx10


Dumbbell Squats / Dumbbell Stiff Leg Deadlift

First Set: DB Squats 80lbx10 SLDL 80lbx10
Second Set: DB Squats 90lbx10 SLDL90lbx10
Third Set: DB Squats 310lbx10 SLDL 100lbx10

No Cardio

 

[GPF]

Weekly Updated
Weight: 219
Body Fat: 15%
Pound from Fat: 32.84
Lean Body Mass: 186.15


Happy Thanksgiving
And remember it's true that this life is nothing but a vapor but things of true taste and value always come marinaded and not poured.

I may train today Idk

 

[GPF]

Day 15 Week 3
Day 15 Workout 1


A 300 Style of Training

Dumbbell Side Raises 20lb 40lb 50lb
Dumbbell Front Raises 20lb 40lb 50lb

Dumbbell Curl 20lb 40lb 50lb
Dumbbell Single Arm curl 20lb 40lb 50lb

Dumbbell Kickback 20lb 40lb 50lb
Dumbbell Shulls 20lb 40lb 50lb

Dumbbell Single Arm Row 80lb 90lb 100lb
Dumbbell Row 80lb 90lb 100lb

Dumbbell Chest Press 80lb 90lb 100lb
Dumbbell Chest Fly 20lb 40lb 50lb


Cardio 30:00
Cals burn 300

 

[GPF]

Day 16 Week 3
Day 16 Workout 1

Abs and Cardio
35:00
cals burn 1212

 

[GPF]

Day 17 Week 3
Day 17 Workout 1


Dumbbell Squats 80lb 90lb 100lb
Leg Press 310lb 330lb 370lb

Dumbbell SLDL 80lb 90lb 100lb
Leg Press High Press 310lb 330lb 370lb

Dumbbell Standing Calf Lift 80lb 90lb 100lb
Leg Press Calf press 310lb 330lb 370lb

Leg Ex 150lb 170lb 190lb
Seated Leg Pres 150lb 170lb 190lb

Hip Ad 210lb 250lb 270lb
Hip AB 210lb 250lb 270lb


Cardio 50:00
Cal burn 1000

 

[GPF]

Day 18 Week 3
Day 18 Workout 1

Abs and Cardio
Cardio: 60:00
Cals Burn 1455

 

[GPF]

Day 19 Week 3
Day 19 Workout 1

Cardio: 60:00
Cardio burn: 1700


Day 19 Week 3
Day 19 Workout 2

Dumbbell Side Raises 30lb 40lb 50lb
Dumbbell Front Raises 30lb 40lb 50lb

Dumbbell Curl 30lb 40lb 50lb
Dumbbell Single Arm curl 30lb 40lb 50lb

Dumbbell Kickback 30lb 40lb 50lb
Dumbbell Shulls 30lb 40lb 50lb

Dumbbell Single Arm Row 80lb 90lb 100lb
Dumbbell Row 80lb 90lb 100lb

Dumbbell Chest Press 80lb 90lb 100lb
Dumbbell Chest Fly 20lb 40lb 50lb

each 3 sets of 10

Cardio 50:00
Cals 1600

 

[GPF]

Day 20 Week 3
Day 20 Workout 1

Carido and Abs
Cardio: 60:00
Cardio burn: 800



Day 20 Week 3
Day 20 Workout 2

Cardio: 40:00
Cardio burn: 500

 

[GPF]

Day 21 Week 3
Day 21 Workout 1

I just did a regular Leg day training I really wasn't feeling today

Leg Press High Press 310lb 330lb 370lb x10

Leg Ex 150lb 170lb 190lb x10

Seated Leg Pres 150lb 170lb 190lbx 10

Hip Ad 210lb 250lb 270lbx10

Hip AB 210lb 250lb 270lbx10

No Cardio

 

[GPF]

Weekly Updated
Weight: 226
Body Fat: 14%
Pound from Fat: 31.30
Lean Body Mass: 194.36

 

[GPF]

Day 22 Week 4
Day 22 Workout 1

Arms Bi's & Tri's

Bicep Machine Curl 125lb,140lb,155lb, 170lb, 185lb,200lb 12x6

Dumbbell Curls 271/2lb, 30lb, 40lb, 45lb, 50lb, 12x6

EZbar Curl 105lb 12x6

Concentration Curl 271/2lb, 30lb, 35lb, 40lb, 45 10x6


Day 22 Week 4
Day 22 Workout 2
Push Downs 50lb,65lb,80lb 12x6

Dips Body weight12x6

Close Grip Press 135 10x4

Elbow started hurting

Carido
23:00
760

 

[GPF]

Day 23 Week 4
Day 23 Workout 1

Cardio and Abs
Cardio: 45:00
Cals Burn 1000

 

[GPF]

Day 24 Week 4
Day 24 Workout 1

Back & Chest: I didn't do chest or cardio today
Pull ups Bodyweight 3x10

Lat Pull Down 120lb, 140lb,160lb, 180lb, 200lb, 220lb 6x10

Machine Pull Down 150lb, 170lb,190lb, 200lb 4x10

Back Machine Hammer Row 180lb, 5x10

Pully Machine Row 140lb,160lb,180lb, 200lb 4x10

 

[GPF]

Day 25 Week 4
Day 25 Workout 1

Chest
Machine Chest Press
210x10
230x10
270x10
290x10

Machine Fly
210x10
230x10
270x10
290x10

Hammer Chest Press
105x10
185x10
185x10
300x2
Push ups
Bodweight 4x20

cardio 35:00
746

 

[GPF]

Day 26 Week 4
Day 26 Workout 1

Cardio and Abs
Cardio: 60:00
Cals Burn: 300



Day 26 Week 4
Day 26 Workout 2

Cardio : 60:00
Cals Burn: 1061

2nd Go round

Cardio: 50:00
Cals Burn: 500

I picked up a bottle of USP Recreate for 25.99 at *** just to test it out, I had a butt load of energy!!!!! So I did two session of Cardio

 

[GPF]

Day 27 Week 4
Day 27 Workout 1

Quads
Leg Ex
150x10
170x10
190x10
Single Leg Press
150x10
170x10
190x10
Leg Press
310x10
330x10
370x10

Cardio
60:00
1500

Day 27 Week 4
Day 27 Workout 2

Dumbbell Stiff Leg Deadlift
80x10
90x10
100x10

Seated Leg Curl
150x10
170x10
190x10
210x10

High Leg Pres
210x10
310x10
330x10

Cardio
50:00
350

 

[GPF]

Day 28 Week 4
Day 28 Workout 1

Abs Cardio
Cardio 60:00
Cals Burn 1120



Day 28Week 4
Day 28 Workout 2


Cardio 30:00
Cal Burn 500

 

[GPF]

Weekly Updated
Weight: 227
Body Fat: 14%
Pound from Fat: 31.30
Lean Body Mass: 195.79


Man nothing change much from last week

 

[GPF]

Day 29 Week 5
Day 29 Workout 1

Chest
Bench Press 255 4x10
I Bench Press 255 4x10
Chest Press 150 170 190 210 4x10

Shoulders
Shoulder Press 200 4x10
Shoulder DB Press 50 60 70 3x10
Side Shoulder Raise 20 40 60 3 x 10

Triceps
Press downs 100 3x10
Close Grip Bench Press 225 3x10
Dips 3x10 Bodyweight

No Cardio

 

[GPF]

Day 30 Week 5
Day 30 Workout 1


Cardio and Abs
Cardio Mins: 40:00
Cals Burn: 800

 

[GPF]

Day 31 Week 5
Day 31 Workout 1

Cardio Time50:00
Cals Burn: 300


Day 30 Week 5
Day 30 Workout 2

Back
Pull Ups Body Weight 3x10
Row Machine 180x10 230x10 230x10
Lat Pull Down 140x10 180x10 200x10
Lat Machine Pull Down 210x10 210x10 210x10

Biceps
Dumbbell Curl 30x10 40x10 50x10
Machine Curl 90x10 110x10 190x10
EZBar Curl 70x10 80x10 100x10

Cardio 40:00
Cals Burn 600

 

[GPF]

Day 32 Week 5
Day 32 Rest

 

[GPF]

Day 33 Week 5
Day 33 Workout 1

Abs and Cardio
Cardio 50:00
Cals Burns: 700


Day 33 Week 5
Day 33 Workout 2

Leg Press
310x10
330x10
350x10

Single Leg Press
210x10
230x10
250x10

Leg Ex
150x10
170x10
190x10

Hammer Curls
130x10
150x10
170x10

Superset 2 Set
Dumbbell Squat / Dumbbell Stiff Leg Deadlift 80x10 90x10

 

[GPF]

Day 34 Week 5
Day 34 Workout 1

Cardio and Abs
Cardio: 50:00
Cals Burn 400


Day 34 Week 5
Day 34 Workout 2

Bench Press 225x10 315x4 385x2
Hammer Chest Press 180x10 270x10 360x10
Machine Chest Press 290x10 300x10 310x10
Machine Fly 290x10 300x10

Shoulder Hammer 180x10 270x10 270x10
Machine Shoulder Press 290x10 300x10 305x10
DB Side Lat 50x10 60x10 70x10
DB Shoulder Press 80x10 90

Dips 6x10
CGBP 135 3x10
Pressdown 50x10 75x10 75x10

Cardio 40:00
455

 

[GPF]

Day 35 Week 5
Day 35 Workout 1

ABS and Cardio
Cardio: 40:00
Cal Burn: 1000


Day 35 Week 5
Day 35 Workout 2

Back and Bi / Quad and Ham Circuit Training
Curl Machine 65 95 110 3x10
Row Machine 160 175 190 3x10
Leg Press 210 250 270 3x10
Lying Ham Curl 80 80 80 3x10

DB Curl 30 40 50 3x10
Lat Pull Down 145 160 175 3x10
Leg Ex 130 145 160 3x10
Lying Ham Curl 80 80 80 3x10

No Cardio

 

[GPF]

Weekly Updated
Weight: 224
Body Fat: 14%
Pound from Fat: 31
Lean Body Mass: 192


Ok still at 14% bf and I lost 3 pounds, I going to focus more on weight lifting and drop cardio for a week just to change it up a bit. I also pick a bottle of Dymatize Nutrition Elite Recoup I plan on drinking a gal a day with a gal of water as well.

 

[GPF]

Day 36 Week 6
Day 36 Workout 1

Bench Press 225x10, 315x4, 315x4
Hammer Press Machine 180x10, 270x10 270x10
Machine FLyes 290x10 300x10 305x10

Shoulder Machine Press 290x10 300x10 305x10
Hammer Machine Press 180x10 270x10 270x10
DB Shoulder Press 50x10 60x10
Side Shoulder Raises 40x10 50x10 60x10

CGBP 135 3x10
Tri Pressdown 50 75 85 3x10
Dip 3x10



Day 36 Week 6
Day 36 Workout 2

Barbell Row 225x10, 225x10 315x10
Deadlift 315x10 315x10 405x4
Lat Pulldown 130x10 160x10 175x10

Machine Curl 160x10 180x10 200x10
DB Curls 30x10 40x10 60x3
EZbar 105 3x10

 

[GPF]

Day 37 Week 6
Day 37 Workout 1

Leg Press 310x10 330x10 350x10
Leg Ex 150x10 170x10 190x10
Squats: 195x10 205x10 205x10
Ham Curl 150x10 170x10 190x10
Hip Abduction 210x10 250x10 290x10
Hip Adduction 210x10 250x10 290x10

 

[GPF]

Day 38 Week 6
Day 38 Workout 1

Bench Press 225x10, 315x4, 315x4
Hammer Press Machine 180x10, 270x10 270x10
Machine FLyes 290x10 300x10 305x10

Shoulder Machine Press 290x10 300x10 305x10
Hammer Machine Press 180x10 270x10 270x10
DB Shoulder Press 50x10 60x10
Side Shoulder Raises 40x10 50x10 60x10

CGBP 135 3x10
Tri Pressdown 50 75 85 3x10
Dip 3x10

Didn't Train Back today

 

[GPF]

Day 39 Week 6
Day 39 Workout Rest



After church I was kidnapped by some friends to go shopping. SMH They were to good looking females so I didn't mind.

 

[GPF]

Day 40 Week 6
Day 40 Workout 1

Chest Press Machine 290x10 305x10 305x10
Hammer Press Machine 180x10 270x10 270x10
Bench Press 225x10 315x10 315x10

Shoulder Press 180x10 270x10 270x10
Machine Shoulder Press 190x10 200x10 205x10
DB Shoulder Rase 40x10 50x10 60x4

TriPressdown 57x10, 87x10 95x10
Dips 3x10
Shulls 80x10 90x10 100x10


Day 40 Week 6
Day 40 Workout 2

Arm Machine 200 3x10
DB Curl 40x10 50x10 60x4

Cut it short had to go

 

[GPF]

Day 41 Week 6
Day 41 Workout 1
Abs

Day 41 Week 6
Day 41 Workout 2
Lunges 2 sets
Seated Leg Press 210x10 310x10 400x10
Leg Extension 160x10 190x10
Lying Leg Curl 30 3x10
Hip ADB 10 3x10
Hip Add 10 3x10

 

[GPF]

Day 42 Week 6
Day 42 Workout 1

Chest Press Hammer 180x10 270x10 270x10
Bench Press 315x4 315x2 315x2
DB Chest Press 80x10 90x10 100x10

Shoulder Press Hammer 180x10 270x10 270x10
Shoulder Press Machine 190x10 200x10 205x10

CGBP 135x10
Dips 3x10

Day 42 Week 6
Day 42 Workout 2

DB Curl 40x10 50x10 60x10
Ezbar Curl 105x10 155x4 155x2
Cable Curl 50x10 72x10 95x10
Arm curl Preacher 105x10 115x10

Machine Lat Pulldowns 210x10 250x10 290x10
Lat Pulldown 200x10 220x10 240x10 260x10 full stack

 

[GPF]

Weekly Update
Weight 219
BF:13
Pounds of fat: 26
LBM: 192

 

[GPF]

Day 43 Week 7
Day 43 Workout 1

Shoulder Press Machine
200x10
155x12
110x15

Machine Rear Shoulder Machine
160x10
130x12
110x15

DB Shoulder Rase
60x10
30x12
27x15

DB Shoulder Press
50x10
40x12
30x10

 

[GPF]

Day 44 Week 7
Day 44 Workout


Curl Machine 200x10 180x12 170x15
DB Curl 40x10 30x12 20x15
EBbar Curl 105 3x10
Single Arm Curl 20x10 30x10 40x10



Had a car accident after weight training so I'm taking the rest of the week of off :-(