OneLastRep's Workout Journal

[OneLastRep]

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]

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]

Welcome here, I wish you success into your journey.

Eric

[Delt King]

Good job thus far. Keep at it. This type of life is as much about the journey as it is the end goal. Enjoy.

[Talo]

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

[OneLastRep]

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

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

[OneLastRep]

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]

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]

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]

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