GPF 105

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  1. New Member
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    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8521
    Level
    11
    Lv. Percent
    14.72%

    GPF 105


    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%

  2. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8521
    Level
    11
    Lv. Percent
    14.72%

    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
  3. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8521
    Level
    11
    Lv. Percent
    14.72%

    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
    •   
       

  4. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8521
    Level
    11
    Lv. Percent
    14.72%

    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
  5. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8521
    Level
    11
    Lv. Percent
    14.72%

    Day 4 Week 1
    Day 4 Cradio


    Min: 65:00
    Cals Burn 560
  6. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8521
    Level
    11
    Lv. Percent
    14.72%

    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
  7. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8521
    Level
    11
    Lv. Percent
    14.72%

    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
  8. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8521
    Level
    11
    Lv. Percent
    14.72%

    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
  9. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8521
    Level
    11
    Lv. Percent
    14.72%

    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
  10. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8521
    Level
    11
    Lv. Percent
    14.72%

    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
  11. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8521
    Level
    11
    Lv. Percent
    14.72%

    Day 10 Week 2
    Day 10 Workout 1

    Weight: Rest
    Cardio: 30:00
    Cals Burn 300
  12. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8521
    Level
    11
    Lv. Percent
    14.72%

    Day 11 Week 2
    Day 11 Workout 1

    Weight: Rest
    Cardio: 30:00
    Cals Burn 256
  13. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8521
    Level
    11
    Lv. Percent
    14.72%

    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
  14. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8521
    Level
    11
    Lv. Percent
    14.72%

    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
  15. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8521
    Level
    11
    Lv. Percent
    14.72%

    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
  16. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8521
    Level
    11
    Lv. Percent
    14.72%

    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
  17. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8521
    Level
    11
    Lv. Percent
    14.72%

    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
  18. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8521
    Level
    11
    Lv. Percent
    14.72%

    Day 16 Week 3
    Day 16 Workout 1

    Abs and Cardio
    35:00
    cals burn 1212
  19. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8521
    Level
    11
    Lv. Percent
    14.72%

    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
  20. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8521
    Level
    11
    Lv. Percent
    14.72%

    Day 18 Week 3
    Day 18 Workout 1

    Abs and Cardio
    Cardio: 60:00
    Cals Burn 1455
  21. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8521
    Level
    11
    Lv. Percent
    14.72%

    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
  22. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8521
    Level
    11
    Lv. Percent
    14.72%

    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
  23. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8521
    Level
    11
    Lv. Percent
    14.72%

    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
  24. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8521
    Level
    11
    Lv. Percent
    14.72%

    Weekly Updated
    Weight: 226
    Body Fat: 14%
    Pound from Fat: 31.30
    Lean Body Mass: 194.36
  25. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8521
    Level
    11
    Lv. Percent
    14.72%

    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
  26. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8521
    Level
    11
    Lv. Percent
    14.72%

    Day 23 Week 4
    Day 23 Workout 1

    Cardio and Abs
    Cardio: 45:00
    Cals Burn 1000
  27. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8521
    Level
    11
    Lv. Percent
    14.72%

    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
  28. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8521
    Level
    11
    Lv. Percent
    14.72%

    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
  29. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8521
    Level
    11
    Lv. Percent
    14.72%

    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
  30. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8521
    Level
    11
    Lv. Percent
    14.72%

    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
  31. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8521
    Level
    11
    Lv. Percent
    14.72%

    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
  32. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8521
    Level
    11
    Lv. Percent
    14.72%

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


    Man nothing change much from last week
  33. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8521
    Level
    11
    Lv. Percent
    14.72%

    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
  34. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8521
    Level
    11
    Lv. Percent
    14.72%

    Day 30 Week 5
    Day 30 Workout 1


    Cardio and Abs
    Cardio Mins: 40:00
    Cals Burn: 800
  35. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8521
    Level
    11
    Lv. Percent
    14.72%

    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
  36. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8521
    Level
    11
    Lv. Percent
    14.72%

    Day 32 Week 5
    Day 32 Rest
  37. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8521
    Level
    11
    Lv. Percent
    14.72%

    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
  38. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8521
    Level
    11
    Lv. Percent
    14.72%

    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
  39. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8521
    Level
    11
    Lv. Percent
    14.72%

    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
  40. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8521
    Level
    11
    Lv. Percent
    14.72%

    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.
  

  
 

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