OneLastRep's Workout Journal

[OneLastRep]

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]

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.

[tex]

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]

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]

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]

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]

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]

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]

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]

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.