OneLastRep's Workout Journal

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.

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

Welcome here, I wish you success into your journey.

Eric

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 ?

Quote:

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Originally Posted by Talo

Most bars are 45lbs , are you using a smaller one ?

---

You're right, I checked today and it is a 45lb bar! Thanks.

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

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

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

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

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

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

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!

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

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

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

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

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.

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.

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.

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!

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.

Quote:

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Originally Posted by OneLastRep

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!

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.

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.

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.

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

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

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.

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.

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

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.

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.

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.

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.

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.

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.

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.

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.

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.