View Full Version : OneLastRep's Workout Journal
OneLastRep
29-01-2013, 01:19 PM
Just a short introduction. I used to browse there boards awhile ago and learned everything I could take in about bodybuilding. However I never had the focus or motivation to put it into practice and make a change in my life.
That changed November 26th, 2012. For some reason I woke up that morning and just said to myself "**** this... I have to take control of my life and do something about it before I end up on my death bed!" That day I joined a local gym and have been working out ever since.
I started out at 242lbs at 5'9", and as of today I am 217lbs! 25lb difference in two months, plus I have gained quite a bit of strength and muscle along the way. Looking forward to continuing my journey with the rest of you from here on out.
OneLastRep
29-01-2013, 01:28 PM
Chest and Triceps today!
Bench Press (35lb bar)
Set #: Reps: Weight:
1 12 50lbs (85lbs)
2 10 60lbs (95lbs)
3 5 60 lbs (95lbs)
DB Bench
1 12 30lbs
2 8 35lbs
3 5 40lbs
Incline DB Bench
1 12 25lbs
2 8 25lbs
3 8 25lbs
Machine Fly
1 12 25lbs
2 8 40lbs
3 5 40lbs
Rope Pulldowns
1 12 30lbs
2 8 40lbs
3 5 40lbs
Overhead DB Extensions
1 12 35lbs
2 8 40lbs
3 5 45lbs
Cardio
20 minutes "Random Hill" program on Stationary Bike
TT Eric
29-01-2013, 02:06 PM
Welcome here, I wish you success into your journey.
Eric
Delt King
29-01-2013, 02:13 PM
Good job thus far. Keep at it. This type of life is as much about the journey as it is the end goal. Enjoy.
Most bars are 45lbs , are you using a smaller one ?
OneLastRep
30-01-2013, 04:44 PM
Most bars are 45lbs , are you using a smaller one ?
You're right, I checked today and it is a 45lb bar! Thanks.
OneLastRep
30-01-2013, 04:47 PM
Shoulder day today! Woohoo!
Seated DB Press
1 x 12 25lbs
1 x 8 27.5lbs
1 x 5 30lbs
Shoulder Press Machine
1 x 12 30lbs
1 x 8 45lbs
1 x 5 60lbs
DB Shrugs
1 x 14 35lbs
1 x 10 40lbs
1 x 8 40lbs
Reverse Pec Deck
1 x 12 30lbs
1 x 8 40lbs
1 x 5 40lbs
Machine Shrugs
1 x 14 185lbs
1 x 10 195lbs
1 x 8 210lbs
Cardio: 25 minutes on Treadmill
OneLastRep
01-02-2013, 04:56 PM
Back day today, woohoo! For some reason I always get a good "pump" from a back workout. =D
Wide Grip Pulldown
1 x 12 45lbs
1 x 8 60lbs
1 x 5 75lbs
DB Rows
1 x 12 27.5lbs
1 x 8 30lbs
1 x 5 35lbs
Seated Rows
1 x 12 60lbs
1 x 8 75lbs
1 x 5 75lbs
Deadlift
1 x 12 135lbs
1 x 8 135lbs
1 x 5 135lbs
Alternate DB Curls
1 x 12 20lbs
1 x 8 20lbs
Note: Stopped bicep work there, they were still feeling exhausted from back workouts... also my right arm I am having problems doing independant work on biceps. My shoulder is still a bit weak from when I injured (minor) it by slipping on the ice a few months back. Should I just do bicep work where I use both arms at the same time ie; barbell curls etc?
Cardio: 25mins on Treadmill
OneLastRep
02-02-2013, 04:23 PM
Leg day, time to not walk again! LOL!
Hack Squat
1 x 12 90lbs
1 x 8 140lbs
1 x 5 140lbs
Squat
1 x 12 115lbs
1 x 8 125lbs
1 x 5 125lbs
Lying Leg Curls
1 x 12 60lbs
1 x 8 75lbs
1 x 5 90lbs
Standing Calf Raises
1 x 12 200lbs
1 x 8 240lbs
1 x 5 280lbs
Cardio: 30 mins on Treadmill
OneLastRep
07-02-2013, 04:00 PM
Two workouts to post today, this one is from yesterday... just didnt get the chance to post.
Chest day!
Bench Press
1 x 12 95lbs
1 x 8 105lbs
1 x 5 110lbs
DB Bench
1 x 12 30lbs
1 x 8 35lbs
1 x 5 40lbs
Incline DB Bench
1 x 12 25lbs
1 x 8 27.5lbs
1 x 5 30lbs
Seated chest press machine
1 x 12 45lbs
1 x 8 60lbs
1 x 5 75lbs
Overhead DB Extension
1 x 12 30lbs
1 x 8 35lbs
1 x 5 40lbs
Rope Pulldowns
1 x 12 30lbs
1 x 8 45lbs
1 x 5 45lbs
Cardio: 30 mins on Treadmill
OneLastRep
07-02-2013, 04:03 PM
Shoulder day today!
Seated DB Press
1 x 12 25lbs
1 x 8 27.5lbs
1 x 5 30lbs
DB Front Raises
1 x 12 15lbs
1 x 8 17.5lbs
1 x 5 20lbs
Seated shoulder press machine
1 x 12 45lbs
1 x 8 60lbs
1 x 5 75lbs
Machine shrugs
1 x 12 210lbs
1 x 8 225lbs
1 x 5 240lbs
Reverse Pec Deck
1 x 12 25lbs
1 x 8 40lbs
1 x 5 55lbs
Cardio: 30 mins on Treadmill
OneLastRep
09-02-2013, 10:27 PM
Back day!
Wide Grip Pulldown
1 x 12 60lbs
1 x 8 75lbs
1 x 5 90lbs
Seated Machine Row
1 x 12 60lbs
1 x 8 75lbs
1 x 5 85lbs
Bent DB Rows
1 x 12 22.5lbs
1 x 8 25lbs
1 x 5 27.5lbs
Deadlift
1 x 12 135lbs
1 x 8 155lbs
1 x 5 155lbs
Alternate DB Curls
1 x 12 17.5lbs
1 x 8 20lbs
1 x 5 22.5lbs
Machine Curl
1 x 12 45lbs
1 x 8 60lbs
1 x 5 65lbs
Cardio: 30 mins on Treadmill
OneLastRep
13-02-2013, 01:36 PM
Couldnt post it on the day that it happened but here was leg day 2 days ago. =D
Squats
1 x 12 115lbs
1 x 8 125lbs
1 x 5 135lbs (finally got to a plate! woot woot)
Hack Squat
1 x 12 90lbs
1 x 8 140lbs
1 x 5 160lbs
Lying Leg Curl
1 x 12 90lbs
1 x 8 105lbs
1 x 5 110lbs
Standing Calf Raise
1 x 12 160lbs
1 x 8 180lbs
1 x 5 200lbs
Cardio: 20 mins on treadmill
Still feeling this leg workout 2 days later, BOOM!
OneLastRep
14-02-2013, 01:42 PM
Chest day!
Bench
1 x 12 105lbs
1 x 8 105lbs
1 x 5 110lbs
DB Bench
1 x 12 30lbs
1 x 8 35lbs
1 x 5 40lbs
Incline DB Bench
1 x 12 25lbs
1 x 8 27.5lbs
1 x 5 27.5lbs
Seated Chest Press
1 x 12 45lbs
1 x 8 60lbs
1 x 5 65lbs
Overhead DB Extensions
1 x 12 30lbs
1 x 8 35lbs
1 x 5 40lbs
Rope Pulldowns
1 x 12 30lbs
1 x 8 45lbs (go to 6 and failed)
1 x 5 35lbs (lowered weight because of previous failure, at the end of this workout Triceps were so pumped with blood they were gone... lol... good feeling!)
Cardio: 30 mins on Treadmill
OneLastRep
15-02-2013, 04:10 PM
Shoulder day!
Seated DB Press
1 x 12 25lbs
1 x 8 27.5lbs
1 x 5 30lbs
Front DB Raises
1 x 12 17.5lbs
1 x 8 20lbs
1 x 5 22.5lbs
Seated Shoulder Press
1 x 12 45lbs
1 x 8 60lbs
1 x 5 75lbs
Reverse Pec Dec
1 x 12 40lbs
1 x 8 55lbs
1 x 5 55lbs
Machine Shrugs
1 x 12 195lbs
1 x 8 210lbs
1 x 5 225lbs
Side Laterals
1 x 12 20lbs
1 x 8 20lbs
1 x 5 20lbs
Cardio: 30 minutes on Treadmill
OneLastRep
21-02-2013, 07:58 PM
Back day! (completed a few days ago, just didnt get a chance to post it)
Wide Grip Pulldown
1 x 12 60lbs
1 x 8 75lbs
1 x 5 80lbs
Seated Cable Row
1 x 12 60lbs
1 x 8 75lbs
1 x 5 75lbs
Bent DB Rows
1 x 12 35lbs
1 x 8 40lbs
1 x 5 45lbs
Deadlift
1 x 12 135lbs
1 x 8 135lbs
1 x 5 135lbs
Alternate DB Curls
1 x 12 17.5lbs
1 x 8 20lbs
1 x 5 22.5lbs
Machine Curls
1 x 12 30lbs
1 x 8 45lbs
1 x 5 60lbs
Cardio: 30 minutes on Treadmill
OneLastRep
21-02-2013, 08:00 PM
Leg day! (again completed a couple days ago and I never had the chance to post it)
Squats
1 x 12 125lbs
1 x 8 135lbs
1 x 5 145lbs
Hack Squat
1 x 12 90lbs
1 x 8 110lbs
1 x 5 140lbs
Lying Leg Curl
1 x 12 75lbs
1 x 8 90lbs
1 x 5 105lbs
Standing Calf Raises
1 x 12 200lbs
1 x 8 220lbs
1 x 5 240lbs
Cardio: 20 minutes on Treadmill
OneLastRep
22-02-2013, 04:34 PM
Back to posting on the proper days, lol!
Chest/Tricep day today!
Bench
1 x 11 115 (failed to get 12)
1 x 8 115
1 x 5 115
DB Bench
1 x 12 30lbs
1 x 8 35lbs
1 x 5 40lbs
Incline DB Bench
1 x 12 25lbs
1 x 8 27.5lbs
1 x 5 30lbs
Chest Press
1 x 12 60lbs
1 x 8 75lbs
1 x 5 80lbs
Overhead DB Extensions
1 x 12 30lbs
1 x 8 35lbs
1 x 5 40lbs
Rope Pulldowns
1 x 12 30lbs
1 x 8 35lbs
1 x 5 35lbs
Cardio: 30 mins on treadmill.
OneLastRep
23-02-2013, 04:33 PM
Shoulder day!
Seated DB Press
1 x 12 35lbs
1 x 8 40lbs
1 x 5 40lbs (tried to do 45s, but they just wouldnt go up... try again next time!)
Front Laterals
1 x 12 20lbs
1 x 8 22.5lbs
1 x 5 22.5lbs
Machine Press
1 x 12 60lbs
1 x 8 75lbs
1 x 5 80lbs
Reverse Pec Dec
1 x 12 40lbs
1 x 8 40lbs
1 x 5 40lbs (thinking I may have to back the weight off a little bit on this exercise to make progress in work load...)
Side Laterals
1 x 12 17.5lbs
1 x 8 20lbs
1 x 5 22.5lbs
Machine Shrugs
1 x 12 210lbs
1 x 8 225lbs
1 x 5 240lbs
Cardio: 30 minutes on treadmill.
OneLastRep
25-02-2013, 03:36 PM
Back/Bi day!
Pulldowns
1 x 12 60lbs
1 x 8 75lbs
1 x 5 90lbs
Seated Rows
1 x 12 60lbs
1 x 8 75lbs
1 x 5 75lbs
One Arm Rows
1 x 12 30lbs
1 x 8 35lbs
1 x 5 40lbs
Alternate DB Curls
1 x 12 20lbs
1 x 8 22.5lbs
1 x 5 25lbs
Machine Curls
1 x 12 30lbs
1 x 8 45lbs
1 x 5 60lbs
T Bar Rows
1 x 12 45lbs
1 x 8 70lbs
1 x 5 70lbs
Cardio: 30 mins on treadmill.
OneLastRep
26-02-2013, 09:44 PM
Leg day!
Squats
1 x 12 135lbs
1 x 8 155lbs
1 x 5 165lbs
Hack Squat
1 x 12 140lbs
1 x 8 180lbs
1 x 5 200lbs
Lying Leg Curl
1 x 12 90lbs
1 x 8 105lbs
1 x 5 110lbs
Standing Calf Raise
1 x 12 220lbs
1 x 8 240lbs
1 x 5 260lbs
Cardio: 20 mins on treadmill
Note: During the sets of Lying Leg Curls and Calf Raises I also did 4 sets of 10 push ups. Woohoo! Havent done push ups in forever and a day. =D
Also weighed in today at 207lbs, today was 3 months of working out again and I started this journey at 242lbs. -35lbs in 3 months, not bad... not bad at all if I do say so myself!
OneLastRep
02-03-2013, 07:53 PM
Chest/Abs/Triceps
Bench
1 x 12 115lbs
1 x 7 120lbs (couldnt get 8th rep)
1 x 5 115lbs
DB Bench
1 x 12 30lbs
1 x 8 35lbs
1 x 5 40lbs
Incline DB Bench
1 x 12 25lbs
1 x 8 27.5lbs
1 x 5 30lbs
Machine Flys
1 x 12 45lbs
1 x 8 60lbs
1 x 5 75lbs
Overhead DB Extensions
1 x 12 40lbs
1 x 8 45lbs
1 x 5 50lbs
Rope Pulldowns
1 x 12 45lbs
1 x 8 60lbs
1 x 5 75lbs
Abs
Decline Crunch 3x10
Cardio: 30 mins on treadmill.
Leg day!
Also weighed in today at 207lbs, today was 3 months of working out again and I started this journey at 242lbs. -35lbs in 3 months, not bad... not bad at all if I do say so myself!
nice work...thats quite a bit of weight to drop!
OneLastRep
05-03-2013, 11:44 AM
Shoulder day (workout was 2 days ago)
Seated DB Press
1 x 12 35lbs
1 x 8 40lbs
1 x 5 45lbs
Front Laterals
1 x 12 20lbs
1 x 8 22.5lbs
1 x 5 22.5lbs
Machine Press
1 x 12 75lbs
1 x 8 90lbs
1 x 5 95lbs
Reverse Pec Dec
1 x 12 25lbs
1 x 8 40lbs
1 x 5 55lbs
Side Laterals
1 x 11 20lbs (backed off weight because I didnt get full 12 reps)
1 x 5 17.5lbs (same as above)
1 x 5 15lbs
Machine Shrug
1 x 12 225lbs
1 x 8 240lbs
1 x 5 255lbs
Cardio: 30 mins on treadmill.
OneLastRep
07-03-2013, 10:40 AM
Back day!
Deadlifts
1 x 12 135lbs
1 x 8 145lbs
1 x 5 155lbs
Pulldowns
1 x 12 75lbs
1 x 8 80lbs
1 x 5 90lbs
Seated Rows
1 x 12 60lbs
1 x 8 75lbs
1 x 5 80lbs
One Arm Rows
1 x 12 35lbs
1 x 8 40lbs
1 x 5 45lbs
Alt DB Curls
1 x 12 22.5lbs
1 x 8 25lbs
1 x 5 25lbs
Machine Curls
1 x 12 45lbs
1 x 8 60lbs
1 x 5 65lbs
Cardio: 30 mins on treadmill.
OneLastRep
07-03-2013, 10:42 AM
Leg Day!
Squats
1 x 12 155lbs (this set was really difficult, pretty sure because I did 20 mins of jogging before leg day... reminder next time to do cardio AFTER beating the hell outta legs lol)
1 x 8 145lbs
1 x 5 145lbs
Hack Squat
1 x 12 140lbs
1 x 8 180lbs
1 x 5 200lbs
Lying Leg Curl
1 x 12 105lbs
1 x 8 110lbs
1 x 5 110lbs
Standing Calf Raise
1 x 12 240lbs
1 x 8 260lbs
1 x 5 280lbs
Cardio: 30 mins on treadmill.
OneLastRep
12-03-2013, 02:39 PM
Chest day!
Bench Press
1 x 12 115lbs
1 x 8 120lbs
1 x 5 120lbs
DB Bench
1 x 12 35lbs
1 x 8 40lbs
1 x 5 45lbs
Incline DB Bench
1 x 12 25lbs
1 x 8 27.5lbs
1 x 5 30lbs
Machine Chest Press
1 x 12 65lbs
1 x 8 75lbs
1 x 5 80lbs
Overhead DB Extensions
1 x 12 40lbs
1 x 8 45lbs
1 x 5 50lbs
Rope Pulldown
1 x 12 45lbs
1 x 8 60lbs
1 x 5 75lbs
Abs
25 decline sit ups
Cardio: 30 mins on treadmill
OneLastRep
12-03-2013, 09:57 PM
Shoulder day!
Seated DB Press
1 x 12 35lbs
1 x 8 40lbs
1 x 5 45lbs
Front Laterals
1 x 12 20lbs
1 x 8 22.5lbs
1 x 5 25lbs
Machine Press
1 x 12 80lbs
1 x 8 85lbs
1 x 3 90lbs
Reverse Pec Dec
1 x 12 25lbs
1 x 8 40lbs
1 x 5 55lbs
Machine Shrug
1 x 12 240lbs
1 x 8 255lbs
1 x 5 270lbs
Cardio: 30 mins on treadmill
OneLastRep
14-03-2013, 06:57 PM
Back day!
Pulldowns
1 x 12 80lbs
1 x 8 90lbs
1 x 5 105lbs
Deadlift
1 x 12 145lbs
1 x 8 155lbs
1 x 5 165lbs
Seated Machine Rows
1 x 12 75lbs
1 x 8 80lbs
1 x 5 90lbs
One Arm Rows
1 x 12 40lbs
1 x 8 45lbs
1 x 5 45lbs
Alternate DB Curls
1 x 12 22.5lbs
1 x 8 22.5lbs
1 x 5 22.5lbs
Machine Curls
1 x 12 60lbs
1 x 8 75lbs (barely finished this set)
1 x 5 65lbs
Cardio: 30 mins on treadmill.
OneLastRep
15-03-2013, 12:41 PM
Leg Day!
Squats
1 x 12 135lbs
1 x 8 145lbs
1 x 5 155lbs
Hack Squat
1 x 12 90lbs
1 x 8 140lbs
1 x 5 180lbs
Lying Leg Curl
1 x 12 90lbs
1 x 8 105lbs
1 x 5 105lbs
Standing Calf Raise
1 x 12 280lbs
1 x 8 300lbs
1 x 5 320lbs
Cardio: 20 mins on stationary bike.
OneLastRep
22-03-2013, 09:05 AM
Chest day!
Bench
1 x 12 115lbs
1 x 8 120lbs
1 x 5 125lbs
DB Bench
1 x 12 40lbs
1 x 8 45lbs
1 x 5 50lbs
Incline DB Bench
1 x 12 27.5lbs
1 x 8 30lbs
1 x 5 35lbs
Machine Press
1 x 12 70lbs
1 x 8 75lbs
1 x 5 85lbs
Overhead DB Extensions
1 x 12 45lbs
1 x 6 50lbs (only six reps so dropped down for last set)
1 x 5 45lbs
Rope Pulldowns
1 x 12 50lbs
1 x 8 60lbs
1 x 5 75lbs
Cardio: 30 mins on treadmill
OneLastRep
22-03-2013, 09:07 AM
Shoulder day!
DB Press
1 x 12 35lbs
1 x 8 40lbs
1 x 5 45lbs
Front DB Laterals
1 x 12 20lbs
1 x 8 22.5lbs
1 x 5 25lbs
Machine Shoulder Press
1 x 12 75lbs
1 x 8 80lbs
1 x 5 90lbs
Machine Shrug
1 x 12 240lbs
1 x 8 255lbs
1 x 5 270lbs
Reverse Pec Dec
1 x 12 40lbs
1 x 8 55lbs
1 x 5 55lbs
Cardio: 30 mins on treadmill.
OneLastRep
22-03-2013, 06:48 PM
Back day!
Wide Grip Pulldowns
1 x 12 90lbs
1 x 8 105lbs
1 x 5 110lbs
Deadlift
1 x 12 155lbs
1 x 8 165lbs
1 x 5 175lbs
Seated Rows
1 x 12 80lbs
1 x 8 90lbs
1 x 5 100lbs
One Arm DB Rows
1 x 12 40lbs
1 x 8 45lbs
1 x 5 50lbs
Alt DB Curls
1 x 12 20lbs
1 x 8 22.5lbs
1 x 5 25lbs
Machine Curl
1 x 12 60lbs
1 x 8 65lbs
1 x 5 70lbs
Cardio: 30 mins on treadmill.
OneLastRep
23-03-2013, 08:51 PM
Leg day!
Squats
1 x 12 145lbs
1 x 8 155lbs
1 x 5 165lbs
Hack Squat
1 x 12 140lbs
1 x 8 180lbs
1 x 5 230lbs
Lying Leg Curl
1 x 12 90lbs
1 x 8 105lbs
1 x 5 110lbs
Standing Calf Raise
1 x 12 300lbs
1 x 8 320lbs
1 x 5 340lbs
Leg Extensions
1 x 12 30lbs
1 x 8 45lbs
1 x 5 60lbs
I also did 5 sets of 10 pushups between the Lying Leg Curl sets for a total of 50 pushups... just something to keep the heart rate going.
Cardio: 20 mins on bike.
OneLastRep
26-03-2013, 04:38 PM
Chest day!
This is also the four month anniversary of me working out again. Weighed in today at 198.5lbs! That's down from 242lbs when I started! Almost a solid 45lb plate detached from my stomach area, lmao... amazing! I feel so much better now than I did before and could never see myself going back!
Anyways down to the workout.
Bench
1 x 12 120lbs
1 x 8 125lbs
1 x 5 130lbs
DB Bench
1 x 12 45lbs
1 x 6 50lbs (only got 6 instead of 8 here, lowered back down for final set)
1 x 5 45lbs
Incline DB Bench
1 x 8 30lbs (dont think I rested enough between sets)
1 x 8 30lbs
1 x 5 30lbs
Machine Chest Press
1 x 12 75lbs
1 x 8 80lbs
1 x 5 85lbs
Overhead DB Extensions
1 x 12 45lbs
1 x 8 50lbs
1 x 5 55lbs (new PR)
Rope Pulldowns
1 x 12 60lbs
1 x 8 65lbs
1 x 5 70lbs
Cardio: 30 mins on treadmill.
OneLastRep
31-03-2013, 06:47 PM
Shoulder day.
DB Press
1 x 12 40lbs
1 x 8 45lbs (only got 6 here)
1 x 5 40lbs
Front DB Laterals
1 x 12 20lbs
1 x 8 22.5lbs
1 x 5 25lbs
Machine Press
1 x 12 80lbs
1 x 8 85lbs
1 x 5 90lbs
Machine Shrug
1 x 12 255lbs
1 x 8 270lbs
1 x 5 285lbs
Reverse Pec Dec
1 x 12 40lbs
1 x 8 55lbs
1 x 5 55lbs
Cardio: 30 mins on treadmill.
OneLastRep
31-03-2013, 06:48 PM
Leg day.
Squat
1 x 12 155lbs
1 x 8 165lbs
1 x 5 170lbs
Hack Squat
1 x 12 180lbs
1 x 8 200lbs
1 x 5 230lbs
Lying Leg Curl
1 x 12 95lbs
1 x 8 105lbs
1 x 5 110lbs
Leg Extensions
1 x 12 45lbs
1 x 8 60lbs
1 x 5 75lbs
Standing Calf Raise
1 x 12 320lbs
1 x 8 340lbs
1 x 5 360lbs
Cardio: 20 mins on stationary bike.
OneLastRep
03-04-2013, 05:51 PM
Chest day!
Bench
1 x 12 125lbs
1 x 8 130lbs (7 reps only)
1 x 5 130lbs
DB Bench
1 x 12 45lbs
1 x 8 50lbs
1 x 5 50lbs
Incline DB Bench
1 x 12 30lbs
1 x 8 35lbs
1 x 5 40lbs (only 3 reps here)
Machine Chest Press
1 x 12 80lbs
1 x 8 85lbs
1 x 5 90lbs
Overhead DB Extensions
1 x 12 45lbs
1 x 8 50lbs (6 reps here)
1 x 5 45lbs
Rope Pulldowns
1 x 12 65lbs
1 x 8 70lbs
1 x 5 75lbs
Cardio: 25 mins on treadmill.
OneLastRep
04-04-2013, 06:30 PM
Shoulder day!
Seated DB Press
1 x 12 40lbs
1 x 8 45lbs (only got 5)
1 x 5 40lbs
Front DB Laterals
1 x 12 20lbs
1 x 8 22.5lbs
1 x 5 25lbs
Machine Shoulder Press
1 x 12 85lbs
1 x 8 90lbs
1 x 5 95lbs
Machine Shrug
1 x 12 270lbs
1 x 8 285lbs
1 x 5 300lbs
Reverse Pec Dec
1 x 12 40lbs
1 x 8 55lbs
1 x 5 70lbs
Cardio: 30 mins on treadmill.
OneLastRep
15-04-2013, 01:30 PM
Couple quick updates.
Back day!
Pull downs
1 x 12 100lbs
1 x 8 105lbs
1 x 5 110lbs
Deadlift
1 x 12 165lbs
1 x 8 175lbs
1 x 5 185lbs
Seated Rows
1 x 12 90lbs
1 x 8 95lbs
1 x 5 100lbs
DB Row
1 x 12 45lbs
1 x 8 50lbs
1 x 5 55lbs
DB Curl
1 x 12 22.5lbs
1 x 8 25lbs
1 x 5 27.5lbs
Machine Curl
1 x 12 45lbs
1 x 8 60lbs
1 x 5 65lbs
Cardio: 30 mins on treadmill.
OneLastRep
15-04-2013, 01:32 PM
Leg day!
Squats
1 x 12 165lbs
1 x 8 175lbs
1 x 5 180lbs
Hack Squat
1 x 12 180lbs
1 x 8 230lbs
1 x 5 250lbs
Lying Leg Curl
1 x 12 100lbs
1 x 8 105lbs
1 x 5 110lbs
Leg Extensions
1 x 12 60lbs
1 x 8 65lbs
1 x 5 70lbs
Standing Calf Raises
1 x 12 340lbs
1 x 8 360lbs
1 x 5 380lbs
Cardio: 25 mins on stationary bike.
OneLastRep
15-04-2013, 01:34 PM
Chest day!
Bench
1 x 12 130lbs
1 x 8 135lbs
1 x 5 140lbs (only got 4 reps here)
DB Bench
1 x 12 45lbs
1 x 8 50lbs
1 x 5 50lbs
Incline DB Bench
1 x 12 30lbs
1 x 8 35lbs
1 x 5 35lbs
Machine Chest Press
1 x 12 85lbs
1 x 8 90lbs
1 x 5 95lbs
Overhead DB Extensions
1 x 12 45lbs
1 x 8 50lbs (only got 6 reps here)
1 x 5 50lbs
Rope Pulldowns
1 x 12 70lbs
1 x 8 75lbs
1 x 5 80lbs
Cardio: 30 mins on treadmill.
OneLastRep
15-04-2013, 01:36 PM
Shoulder day!
Seated DB Press
1 x 12 40lbs
1 x 8 45lbs (only got 6 reps here)
1 x 5 40lbs
DB Front Laterals
1 x 12 22.5lbs
1 x 8 25lbs
1 x 5 27.5lbs
Machine Shoulder Press
1 x 12 90lbs
1 x 8 95lbs
1 x 5 100lbs
Machine Shrug
1 x 12 270lbs
1 x 8 285lbs
1 x 5 300lbs
Reverse Pec Dec
1 x 12 40lbs
1 x 8 55lbs
1 x 5 70lbs (only got 4 reps here)
Cardio: 30 mins on treadmill.
OneLastRep
15-04-2013, 04:58 PM
Back day!
Pull downs
1 x 12 100lbs
1 x 8 105lbs
1 x 5 110lbs
Deadlift
1 x 12 175lbs
1 x 8 185lbs
1 x 5 195lbs
Seated Rows
1 x 12 90lbs
1 x 8 95lbs
1 x 5 100lbs
DB Row
1 x 12 50lbs
1 x 8 55lbs
1 x 5 60lbs
DB Curl
1 x 12 20lbs
1 x 8 22.5lbs
1 x 5 25lbs
Machine Curl
1 x 12 70lbs
1 x 8 75lbs
1 x 5 80lbs
Cardio: 30 mins on treadmill.
OneLastRep
19-04-2013, 10:44 AM
Leg day!
Squats
1 x 12 175lbs
1 x 8 185lbs
1 x 5 195lbs (only 3 reps here)
Hack Squat
1 x 12 180lbs
1 x 8 230lbs
1 x 5 250lbs
Leg Extension
1 x 12 60lbs
1 x 8 65lbs
1 x 5 70lbs
Lying Leg Curl
1 x 12 100lbs
1 x 8 105lbs
1 x 5 110lbs
Standing Calf Raise
1 x 12 360lbs
1 x 8 380lbs
1 x 5 400lbs
Cardio: 20 mins on bike.
OneLastRep
22-04-2013, 01:36 PM
Chest day! Didnt have my spotter/workout partner so skipped Bench today.
DB Bench
1 x 12 40lbs
1 x 8 45lbs
1 x 5 50lbs
Incline DB Bench
1 x 12 30lbs
1 x 8 35lbs
1 x 5 40lbs
Machine Chest Press
1 x 12 85lbs
1 x 8 90lbs
1 x 5 95lbs
Machine Flys
1 x 12 40lbs
1 x 8 55lbs
1 x 5 70lbs
Overhead DB Extensions
1 x 12 40lbs
1 x 8 45lbs
1 x 5 50lbs
Rope Pulldowns
1 x 12 70lbs
1 x 8 75lbs
1 x 5 80lbs
Cardio: 30 mins on treadmill.
OneLastRep
22-04-2013, 01:38 PM
Shoulder day!
Seated DB Press
1 x 12 40lbs
1 x 8 45lbs
1 x 5 50lbs (only got 4 here)
Front Laterals
1 x 12 20lbs
1 x 8 22.5lbs
1 x 5 25lbs
Machine Press
1 x 12 80lbs
1 x 8 85lbs (only got 7)
1 x 5 85lbs
Reverse Pec Dec
1 x 12 40lbs
1 x 8 55lbs
1 x 5 70lbs (only got 4)
Machine Shrug
1 x 12 270lbs
1 x 8 285lbs
1 x 5 300lbs
Cardio: 30 mins on treadmill.
OneLastRep
23-04-2013, 11:18 AM
Back day!
Pulldowns
1 x 12 105lbs
1 x 8 110lbs
1 x 5 115lbs
Deadlift
1 x 12 185lbs
1 x 8 195lbs
1 x 5 205lbs
Seated Rows
1 x 12 95lbs
1 x 8 100lbs
1 x 5 105lbs
DB Row
1 x 12 55lbs
1 x 8 60lbs
1 x 5 65lbs
Alternate DB Curl
1 x 12 22.5lbs
1 x 8 25lbs
1 x 5 27.5lbs
Machine Curl
1 x 12 75lbs
1 x 8 80lbs
1 x 5 85lbs
Cardio: 25 mins on stationary bike.
OneLastRep
23-04-2013, 11:12 PM
Leg day!
Squat
1 x 12 175lbs
1 x 8 180lbs
1 x 5 185lbs
Hack Squat
1 x 12 180lbs
1 x 8 230lbs
1 x 5 250lbs
Leg Extension
1 x 12 65lbs
1 x 8 70lbs
1 x 5 75lbs
Lying Leg Curl
1 x 12 100lbs
1 x 8 105lbs
1 x 5 110lbs
Standing Calf Raise
1 x 12 360lbs
1 x 8 380lbs
1 x 5 400lbs
Also did a total of 55 push ups in between some sets of last two workouts.
Cardio: 20 mins on stationary bike.
OneLastRep
30-04-2013, 08:30 AM
Chest day!
DB Bench
1 x 12 45lbs
1 x 8 50lbs
1 x 5 55lbs
Incline DB Bench
1 x 12 35lbs
1 x 8 40lbs
1 x 5 45lbs
Chest Press Machine
1 x 12 90lbs
1 x 8 95lbs
1 x 5 100lbs
Machine Fly
1 x 12 55lbs
1 x 8 70lbs
1 x 5 85lbs (only 3)
Overhead DB Extension
1 x 12 45lbs
1 x 8 50lbs
1 x 5 55lbs
Rope Pulldowns
1 x 12 75lbs
1 x 8 80lbs
1 x 5 85lbs
Cardio: 20 mins on bike.
5 months to date of working out again when I completed this workout. 193.3lbs! Woohoo!
OneLastRep
30-04-2013, 08:32 AM
Shoulder day!
DB Press
1 x 12 40lbs
1 x 8 45lbs
1 x 5 50lbs
Front DB Laterals
1 x 12 20lbs
1 x 8 22.5lbs
1 x 5 25lbs
Shoulder Press Machine
1 x 12 80lbs
1 x 8 85lbs
1 x 5 90lbs
Reverse Pec Dec
1 x 12 40lbs
1 x 8 55lbs
1 x 5 70lbs
Machine Shrug
1 x 12 270lbs
1 x 8 285lbs
1 x 5 300lbs
Cardio: 20 mins on bike.
OneLastRep
30-09-2013, 12:05 PM
Alright I'm back! After a bit of a foray into Crossfit I have decided that it just isn't for me. Getting back into the gym this afternoon to do some more traditional working out. Will post workout later, Chest day baby!
OneLastRep
30-09-2013, 03:50 PM
Chest day!
Bench Press
135 x 12
140 x 5 (was shooting for 8)
140 x 5
DB Bench
35 x 12
45 x 8
50 x 5
Incline Hammer Strength
50 x 12
60 x 8
65 x 5
Overhead DB Extensions
45 x 12
50 x 8
55 x 5
Tricep Press Machine
70 x 12
90 x 8
100 x 5
Felt good today... nice to be back into the swing of things. =D
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