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  1. #1
    M&S Power User xHKOx's Avatar
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    Default 2014 Log (Hunter)

    What's up guys, been a while. Basically my fitness life came to a stop months ago but am getting back to it. Going to be doing the 12 week fat destroyer to start it off. Got away from the big corporate LA Fitness world and into a nice small Anytime gym, which is nice. The hardest part is diet, like usual. Your boy loves craft beers, what can I say.

    Did my first workout last night.

    Incline DB Bench:
    55x12
    70x10
    70x10

    DB Row:

    45x12
    45x12
    45x12

    Seated Shoulder Press (Cable):

    70x10
    70x10
    70x10

    Lat Pulldown:
    120x10
    120x10
    120x10

    V Pull down:
    140x12
    140x12
    140x12

    DB Curl:
    30x10
    30x10
    30x10

    15 minutes elliptical.

    I'm going to try and put my foods on here along with workouts in hopes that it keeps me on top of it!

  2. #2
    Broken Geezer KD5NFW's Avatar
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    Welcome back Hunter..... again lol! What's up with all these starts and stops? Get on a routine, put some weight on the bar, and smash it! Good luck
    Meet PR's
    Squat 207.5 (457.5) 06/2015
    Bench 150 (330.7) 06/2015
    Dead 232.5 (512.6) 06/2015
    Total 590 (1300.8) 06/2015

  3. #3
    future old Geezer CLEEPER's Avatar
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    Default

    Dyel? Lol
    Welcome back Hunter
    Health and feeling good is my goals.

  4. #4
    M&S Power User xHKOx's Avatar
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    Quote Originally Posted by KD5NFW View Post
    Welcome back Hunter..... again lol! What's up with all these starts and stops? Get on a routine, put some weight on the bar, and smash it! Good luck
    College, frat life but I graduated now so hopefully things are more normal.
    Quote Originally Posted by CLEEPER View Post
    Dyel? Lol
    Welcome back Hunter
    Pretty much no! I'll get back to where I once was.

  5. #5
    M&S Power User xHKOx's Avatar
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    Lower A Week 1

    Squat
    135x10
    165x10
    185x10

    All ATG - I haven't done legs in months as in they were sore from the elliptical LOL

    Leg Curl
    70x10
    100x10
    100x10

    Leg Extension
    120x10
    140x10
    140x10

    Seated Calf Raises
    45s on each side
    3 sets of 25-30

  6. #6
    M&S Power User xHKOx's Avatar
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    Upper B Week 1

    DB Bench Press
    3 sets of 10 using 55lbs

    BB Row
    115x10
    115x10
    115x10

    DB Lat Raise
    20x10 each arm
    20x10
    20x10

    Lat Pulldown
    140x10
    140x10
    140x10

    Single Tricep Extension Cable
    40x10
    40x10
    40x10

    Preacher Curl with Bar
    10 on each side
    3 sets of 10

    I actually did both of these today because I skipped yesterday so it was exhausting and punishing. I shouldnt be skipping again.. Gotta break this lazy mentality
    Last edited by xHKOx; 01-10-2014 at 05:55 PM.

  7. #7
    M&S Power User xHKOx's Avatar
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    Week 2!! HEY GOOD START HAHA

    Incline Bench:
    135x10
    135x10
    135x10

    Single Cable Row:
    80x10
    90x10
    100x10
    45x12
    45x12
    45x12

    DB Shoulder Press
    40x10
    50x10
    50x10

    Lat Pulldown:
    140x10
    140x10
    140x10

    V Pull down:
    62kgx10
    67kgx10
    77kgx10

    DB Curl:
    25x10 -- single
    25x10 - double
    25x10 - hammer

    35 minutes of cardio between stair master and treadmill

  8. #8
    M&S Power User xHKOx's Avatar
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    Week 2 Lower

    Leg Press

    290x15
    380x15
    470x12

    Stiff Leg DL
    115x10
    115x10
    115x10

    DB Lunges
    45lb DBS
    3 sets of 5-8 these were tough gonna drop next week.

    Calf Raise
    45lb each side
    3 sets of 25-30

    30 min of elliptical 300 calories burned.

  9. #9
    Broken Geezer KD5NFW's Avatar
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    Haha sore from the elliptical? Yeah you've been slacking for a while Puttin' in werk though!
    Meet PR's
    Squat 207.5 (457.5) 06/2015
    Bench 150 (330.7) 06/2015
    Dead 232.5 (512.6) 06/2015
    Total 590 (1300.8) 06/2015

  10. #10
    M&S Power User xHKOx's Avatar
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    Quote Originally Posted by KD5NFW View Post
    Haha sore from the elliptical? Yeah you've been slacking for a while Puttin' in werk though!
    I knew somebody would get a kick out of that! Yeah I'm trying! Thinking about how easy working out was back in the day compared to now, wow. Getting my diet going also. Down 4lbs this week. Not even going to front though I've got cheat meals coming for the Broncos game Sunday and the Superbowl.

  11. #11
    M&S Power User xHKOx's Avatar
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    Week 2 Upper

    DB Bench
    50x10
    60x10
    70x10

    DB Rows
    70x10 each arm for 3 sets

    DB Lateral Raise
    20x10 3 sets

    Lat Pulldown
    140x10 3 sets

    Preacher curl
    Not sure how much the bar weighs let's say 15
    35x10
    55x10
    55x10

    Currently doing cardio in hopes of dropping another pound tomorrow

  12. #12
    Broken Geezer KD5NFW's Avatar
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    Just giving you grief Hunter Imagine how fun it was for me to start back up in my mid 40's after being fat and lazy for 20 years! If it's something you want, you will get yourself back into a solid routine. Our EZ bar weighs 22.5lbs at the gym, not sure if that is standard or not. Go Broncos!
    Meet PR's
    Squat 207.5 (457.5) 06/2015
    Bench 150 (330.7) 06/2015
    Dead 232.5 (512.6) 06/2015
    Total 590 (1300.8) 06/2015

  13. #13
    M&S Power User xHKOx's Avatar
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    Yes, indeed my friend! AND YES GO BRONCOS GO! I switched from an LA Fitness to Anytime and it's been wonderful btw. I definitely recommend smaller gyms compared to big corporate ones.

  14. #14
    Broken Geezer KD5NFW's Avatar
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    Quote Originally Posted by xHKOx View Post
    Yes, indeed my friend! AND YES GO BRONCOS GO! I switched from an LA Fitness to Anytime and it's been wonderful btw. I definitely recommend smaller gyms compared to big corporate ones.
    Yeah I've been at Anytime Fitness for almost 3 years now. It was pretty much the only option here in my little town. We have a Mom and Pop operation opening up a 26k sq ft gym hopefully by the end of this month. Still waiting to see what kind of equipment they will have before I make a decision to jump ship or stay where I am and try to negotiate a better rate to stay
    Meet PR's
    Squat 207.5 (457.5) 06/2015
    Bench 150 (330.7) 06/2015
    Dead 232.5 (512.6) 06/2015
    Total 590 (1300.8) 06/2015

  15. #15
    M&S Power User xHKOx's Avatar
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    My Anytime is moving to a new location on the 29th and its supposed to be the biggest Anytime ever. So pretty excited. Maybe some stand alone benches lol

  16. #16
    M&S Power User xHKOx's Avatar
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    Okay a little update. Changing my workout up I found the upper/lower not enough so I'm jumping into a 6 day split.

    Back and Bis
    Lat pull downs
    120x8
    120x8
    160x8
    160x8

    Close grip pull down
    57kgx8
    97kgx8
    97kg+20x8
    97kg+25x8

    Low Rows
    72kgx8
    87kgx8
    87kgx8
    87kgx8

    Bis

    DB Curls
    30x8
    35x8
    40x6

    Incline bench curls
    30x8 for 3 sets

    DB Preacher curls
    30x8 for 3 sets also

    Currently doing cardio my goal is 400-500 cals in 40-50 minutes.

  17. #17
    M&S Power User xHKOx's Avatar
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    Update! Well my gym has been closed for a bit they are moving to a new location and going to be the biggest Anytime in the US. Still super close to my house which is good. I've been eating pretty good, down about 8 lbs or so. Ready to get back to the weights! Hopefully by Thursday

  18. #18
    M&S Power User xHKOx's Avatar
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    New gym is great way more spaced out. Anyways

    Triceps

    Straightbar pull down
    136x8
    185x8
    180x8

    Overhead rope
    115x8
    125x8
    135x8

    Behind the head db
    70x8
    70x8
    70x8

    Single arm reverse grip pull down
    48x8
    55x8
    55x8

    40 minutes on the treadmill 510 calories burned
    Last edited by xHKOx; 01-30-2014 at 12:06 AM.

  19. #19
    M&S Power User xHKOx's Avatar
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    This was my first day doing this much volume for legs..it was ROUGH

    Squats
    135x10 Warmups
    185x6
    205x6
    225x6
    225x6

    Leg Press
    380x8
    380x8
    380x8
    380x8

    SLDLs
    135x8
    135x8
    135x5-fail
    135x4-fail

    Leg xtn
    115x8
    115x8
    130x8
    130x8

    Seated Calves
    90x20
    90x20
    90x20
    90x20

    Did a little extra cardio also
    15min elliptical

  20. #20
    Broken Geezer KD5NFW's Avatar
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    Nice volume Hunter!
    Meet PR's
    Squat 207.5 (457.5) 06/2015
    Bench 150 (330.7) 06/2015
    Dead 232.5 (512.6) 06/2015
    Total 590 (1300.8) 06/2015

  21. #21
    M&S Power User xHKOx's Avatar
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    Got 2 workouts to post here. These are tough for me, I can't lie, lots of volume for my body

    Chest

    Bench Press
    135 Warmups x 10
    155x8
    165x8
    185x8
    195x5-Failure

    Incline Bench
    135x8
    135x8
    145x8
    145x5 failed again

    Cable Decline
    50x8
    50x8
    60x8
    60x8

    Cable Flys
    35
    45
    60
    60

    These were super controlled with pauses at each set point

    Cable Crossovers
    22.5kgx8
    22.5kgx8
    27.5kgx8
    27.5kgx8

    Biceps
    BB Curl
    65x8
    65x8
    75x8
    75x8

    DB Hammer Curls
    30x8
    30x8
    30x8
    30x8

    Preacher Curls
    40x8
    55x8
    55x8
    55x8

    Concentration Curls
    25x8 on each earm
    25x8
    25x8
    25x8

    I'm prepping a bunch of food tomorrow and going to run a diet similar to when I was trying to get show ready. I havent been real strict just making better choices but I will be getting more serious. Looking to lose 1.5+ pounds a week.

    Meal 1: 5 egg whites
    Meal 2: 4oz protein veggies
    Meal 3: ^
    Meal 4: ^
    Meal 5: 3 egg whites

    I'm going to mix chicken, ground turkey and white fish in for my proteins. Probably going to stick mainly with Green beans for my veggies since they are easy and I like them. My cardio goal is 4x a week burning 300 calories in those sessions. If I feel like doing more I will do so.

  22. #22
    M&S Power User xHKOx's Avatar
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    Triceps

    Straightbar Pulldown

    160x8
    180x8
    200x8

    Skullcrushers
    75x8
    75x8
    75x8

    French Press
    75x8
    75x8
    75x8

    Rope Pulldown
    95x8
    115x8
    140x8

    Reverse Grip Pulldown Single Arms
    50x8 each arm
    60x8
    60x8

    Incline Walk 25 Min 340 Calories burned

  23. #23
    M&S Power User xHKOx's Avatar
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    Legs Week 2 of this split

    Squats
    135x7 Warmup
    185x8
    215x8
    225x8
    225x8

    Leg Press
    380x8
    380x8
    470x8
    470x8

    Seated Leg Curls
    85x12
    100x12
    100x12
    100x12

    Leg Extn Fast paced, low rest
    115x10
    115x10
    130x10
    130x10

    Calf Raise (Seated)
    90x20
    90x20
    90x20

    12 Minutes of StairMaster 200 calories

    Also please check out this post I put about a hip issue!!!
    http://www.muscleandstrength.com/for...18#post1013918

  24. #24
    Broken Geezer KD5NFW's Avatar
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    Lots of reps in here! How's the body feeling getting back in the game Hunter?
    Meet PR's
    Squat 207.5 (457.5) 06/2015
    Bench 150 (330.7) 06/2015
    Dead 232.5 (512.6) 06/2015
    Total 590 (1300.8) 06/2015

  25. #25
    M&S Power User xHKOx's Avatar
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    Sore! Can't reach my back haha. Had some hip soreness that I triggered last night.

 

 

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