Master's weight loss/training journey/log week 24

User avatar
Master
Posts: 285 | Thanks: 378
Joined: Sun Mar 07, 2021 3:52 pm
Name: Maxime
Goal: Get laid
Age: 27
Motto: Stay hard - David Goggins

Tue Jun 15, 2021 10:38 pm

WEEK 16
15-06-21

Starting Weight: 183.6lbs
Ending Weight: 184.8lbs
Average weight of the Week: 185.9lbs
# of km ran this week: 15 km/ 9.3 miles
Best time for 5km run: 24:16

Monday:
Weight noon: 183.6lbs
Weight evening: 187.0lbs
[*] Didn't ran had to go to the Chiro
[*] Had a date and hate shit ton of sushi.... yeah

Tuesday:
Weight noon: 184.8lbs
Weight evening: 187.8lbs
[*] Ran 5km in 24:16
[*] Barbell Bench (10x6x5x4x3x3x2)
185x10 - 225x6 - 235x5 - 255x4 - 265x3 - 265x3

[*] Dumbbell Bench Press (15x15x15x15)
70x15- 70x15 - 70x15 - 65x15

[*] Pull ups
19x16x12(hold last rep)x11(hold last rep)

[*] Upper back row (not sure how the machine is called)
335x8 - 315x8 - 335x8 - 335x8

[*] Circuit
Bent Barbell Biceps Curls
80x8 - 85x8 - 85x8 - 85x8
Triceps extension
80x10 - 80x10 - 80x10 - (progressive underload starting at 80x10)

Wednesday
Weight noon: 184.2lbs
Weight evening: 187.4lbs
[*] Ran 5km in 24:57
[*] Played basketball for like 1h
[*] Training rest day

Thursday
Weight noon: 183.8lbs
Weight evening: 186.6lbs
[*] Ran 5km in 24:55
[*] Barbell Bench (10x6x6x5x4x3x3)
185x10 - 225x6 - 235x6 - 245x5 - 265x4 - 275x3 - 265x3

[*] Dumbbell Bench Press (15x15x15x15)
70x15- 70x15 - 70x15 - 70x13

[*] Pull ups
19x16x15(hold last rep)x12(hold last rep)

[*] Upper back row (not sure how the machine is called)
315x8 - 335x8 - 335x8 - 335x8

[*] Circuit
Bent Barbell Biceps Curls
90x8 - 90x8 - 90x8 - 90x8
Triceps extension
90x10 - 90x10 - 90x10 - (progressive underload starting at 80x10)

Friday
Weight noon: 184.4lbs
Weight evening: 187.6lbs
[*] Full rest day

Saturday
Weight noon: 184.8lbs
Weight evening: 189.0lbs
[*] Barbell Bench (10x6x6x5x4x3x3)
185x10 - 225x6 - 235x6 - 245x5 - 265x4 - 275x3 - 275x3

[*] Dumbbell Bench Press (15x15x15x15)
70x15- 70x15 - 70x15 - 70x15

[*] Pull ups
21x17x15(hold last rep)x12(hold last rep)

[*] Upper back row (not sure how the machine is called)
335x8 - 345x8 - 345x8 - 345x8

Sunday
Weight noon: N/A
Weight evening: N/A
[*] I was out of town for fathers days, so no run, no training and no weighting :(

TAKEWAYS from this week:
[*] Started creatine again and did a 20g loading phase for 5 days then switched to 5g a day onward. By Saturday's training, I really felt the power up! I kind of slept like shit Friday and Saturday I came into the gym pumped as hell and managed to bench 3x275 and I could have done 1 more if I had a spot. Last week I 1rm 285, so it's really coming back and creatine will just help me get back into my former strength. My bench all time high is 335 when I was 22yo and was doing powerlifting and I'm still a long way from there, but with proper nutrition (might need to stop doing one meal a day at some point) and proper motivation, also I'm older now and kind of in my prime at 27yo and can go back to these crazy ass weights, but look more shredded and better than ever!
[*] Starting very soon, I'm going to embark on a bodybuilding program, just waiting the program from my trainer and I cant wait to look even more esthetic now that I lost all this weight!
[*] Creatine really affected my weight and I might look a little more bloated in my photos for the next couple of weeks until I go back down to the 180ish. I don't really care about my weight going up since I know its not fat, its only water and when I'm gonna come off of it I'll drop weight like crazy. Meanwhile I'm stronger at the gym and have better recovery!
[*] Completely destroyed my previous 5km PR with a time of 24:16 because I took caffeine for like the first time in 3months on Tuesday. I had a date on Monday and it ended late as hell 😏, I slept like shit (3-4hours or so) so I said fuck it, I took a coffee, went on my usual noon run and just crushed it. I didn't feel my legs for the whole race, only my cardio and it's usually my legs that are slowing me. So now I know that when I want to beat my PR a coffee 30min before will do the trick :P
[*] Had a shit ton of stuff to do and even more in the coming weeks with moving out, so I skipped running 3 days this week. I could have better prepared my schedule and manage to do the runs regardless, so I'm going to adapt this week and in the coming ones too.
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User avatar
Master
Posts: 285 | Thanks: 378
Joined: Sun Mar 07, 2021 3:52 pm
Name: Maxime
Goal: Get laid
Age: 27
Motto: Stay hard - David Goggins

Wed Jun 23, 2021 4:13 am

WEEK 17
22-06-21

Starting Weight: 184.8lbs
Ending Weight: 182.4lbs
Average weight of the Week: 185.3lbs
# of km ran this week: 25km/ 15.5miles
Best time for 5km run: 24:56

Monday:
Weight noon: 184.8lbs
Weight evening: 189.4lbs
[*] Ran 5km in 24:56
[*] Training rest day

Tuesday:
Weight noon: 184.6lb
Weight evening: 190.2lbs
[*] Ran 5km in 25:04
[*] Barbell Bench (10x6x6x4x3x1x1)
185x10 - 225x6 - 235x6 - 255x4 - 275x3 - 295x1 - 305x1

[*] Dumbbell Bench Press (15x15x15x15)
75x15- 75x15 - 75x15 - 75x15

[*] Pull ups
22x16x15(hold last rep)x12(hold last rep)

[*] Upper back row (not sure how the machine is called)
335x8 - 335x8 - 335x8 - 335x8

[*] Circuit
Bent Barbell Biceps Curls
95x8 - 95x8 - 95x8 - 95x8
Triceps extension
90x10 - 90x10 - 90x10 - (progressive underload starting at 90x10)

Wednesday
Weight noon: 182.6lbs
Weight evening: 186.2lbs
[*] Ran 5km in 24:57
[*] Training rest day

Thursday
Weight noon: 182.4lbs
Weight evening: 186.8lbs
[*] Barbell Bench (10x6x6x4x3x1x1)
185x10 - 225x6 - 235x6 - 255x4 - 275x3 - 295x1 - 315x1(failed)

[*] Dumbbell Bench Press (15x15x15x15)
75x15- 75x15 - 75x15 - 80x15

[*] Pull ups
20x16x14(hold last rep)x12(hold last rep)

[*] Upper back row (not sure how the machine is called)
335x8 - 335x8 - 345x8 - 345x8

[*] Circuit
Bent Barbell Biceps Curls
95x8 - 95x8 - 95x8 - 95x8
Triceps extension
90x10 - 90x10 - 100x10 - 100x10

Friday
Weight noon: 182.0lbs
Weight evening: 186.0lbs
[*] Ran 5km in 25:15
[*] Training rest day

Saturday
Weight noon: 182.4lbs
Weight evening: 187.2lbs
[*] Rank 5km in 24:58
[*] Barbell Bench (10x6x6x4x3x1x1)
185x10 - 225x6 - 235x6 - 255x4 - 275x3 - 295x1 - 305x1

[*] Dumbbell Bench Press (15x15x15x15)
75x15- 75x15 - 80x15 - 80x15

[*] Pull ups
22x16x15(hold last rep)x12(hold last rep)

[*] Upper back row (not sure how the machine is called)
335x8 - 335x8 - 335x8 - 335x8

[*] Circuit
Bent Barbell Biceps Curls
95x8 - 95x8 - 95x8 - 95x8
Triceps extension
90x10 - 90x10 - 90x10 - (progressive underload starting at 90x10)

Sunday
Weight noon: 182.4lbs
Weight evening: 187.0lbs
[*] Was hot and humid as shit only walked 5km...

TAKEWAYS from this week:
Short term goals
[*] Take awesome tinder photos βœ…
[*] Reach 175lbs (currently 178)
[*] 5 lays by the end 2021 (12/5) βœ…
[*] 20 lays by the end 2021 (12/20)


Long term goals
[*] Beat AA program (Started June 5)
[*] 10-12% bodyfat
[*] 25 Lifetime Lays (15/30)
User avatar
Master
Posts: 285 | Thanks: 378
Joined: Sun Mar 07, 2021 3:52 pm
Name: Maxime
Goal: Get laid
Age: 27
Motto: Stay hard - David Goggins

Mon Jul 05, 2021 6:17 pm

WEEK 19
22-06-21

Starting Weight: 183.2lbs
Ending Weight: TBD
Average weight of the Week: TBD
# of km ran this week: TBD km/miles
Best time for 5km run: TBD

Monday:
Weight noon: 183.2lbs
Weight evening: 187.0lbs
[*] Ran 5km, did not timed myself completely forgot. First run at new place,. Ran around the university campus and it was super fun!!!

Tuesday:
Weight noon: 185.2lbs
Weight evening: 189.0lbs
[*] Ran 5km in 24:27
[*] Barbell Bench (10x6x5x4x1x3)
185x10 - 225x6 - 245x5 - 265x4 - 305x1 - 265x3

[*] Dumbbell Bench Press (15x15x15x15)
80x15- 80x15 - 85x15 - 85x13

[*] Pull ups
23x16x12(hold last rep)x11(hold last rep)

[*] Shoulder Press (10x10x10x10)
65x10 - 65x10 - 65x10 - 65x10

[*] Rehab shoulder blade extension (10x10x10x10)
30x10 - 30x10 - 30x10 - 30x10

Wednesday
Weight noon: 182.0lbs
Weight evening: 185.2lbs
[*] Ran 5km in 24:27

Thursday
Weight noon: 183.4lbs
Weight evening: 187.0lbs
[*] Date night

Friday
Weight noon: 183.8lbs
Weight evening: 186.8lbs
[*] Ran 5km in 23:56
- New fucking PR!
[*] Date night

Saturday
Weight noon: 185.0lbs
Weight evening: 187.8lbs
[*] Ran 5km in 24:15
[*] Barbell Bench (10x6x4x3x1x1x1)
185x10 - 225x6 - 255x4 - 275x3 - 295x1 - 305x1 - 315x1

[*] Dumbbell Bench Press (15x15x15x15)
80x15 - 85x15 - 85x15 - 85x14

[*] Incline Barbell Bench (12x6x6x6x)
135x12 - 185x5 - 195x6 - 205x6

[*] Seated Dumbbell Curls (8x6x8x6x8x6)
40x8 - 45x6 - 40x8 - 45x6 - 40x8 - 40x6

[*] Lying High Bench Barbell Curls (6x4x3x2)
60x6 - 80x4 - 100x3 - 100x2

Sunday
Weight noon: 182.2lbs
Weight evening: 185.8lbs
[*] Ran 5km in 24:05

TAKEWAYS from this week:
[*] Got back into my usual healthy diet from before I start packing my stuff 2 weeks ago. Weight should start to go down again, it's been stuck at around 185 average for 2 weeks, but now that I'm well installed at my new place I'll focus on my diet and running every day again!
[*] I did 315lbs bench press 1 RM, the weight lifted well without any pause so I should be able to do 325 in no time! Started my new training given to me by my trainer. It focuses on bodybuilding and after 1 training only I'm fucked, so I can't wait to see the results in a couple of months.

[*] Beaten my 5km pr with a time of 23:56! Finally broke the 24min barrier, really happy about it! My new running path is really fun, I run on the university campus just beside where I live and I cross path with many other runners. I also started running without a shirt on so I can tan while also running and after like 3-4 days of running under the sun I already start to see a big difference in my tan!
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Short term goals
[*] Take awesome tinder photos βœ…
[*] Reach 175lbs (currently 178)
[*] 5 lays by the end 2021 (12/5) βœ…
[*] 20 lays by the end 2021 (12/20)


Long term goals
[*] Beat AA program (Started June 5)
[*] 10-12% bodyfat
[*] 25 Lifetime Lays (15/30)
User avatar
Master
Posts: 285 | Thanks: 378
Joined: Sun Mar 07, 2021 3:52 pm
Name: Maxime
Goal: Get laid
Age: 27
Motto: Stay hard - David Goggins

Tue Jul 13, 2021 5:12 am

WEEK 20
13-07-21

Starting Weight: 182.0lbs
Ending Weight: 180.6lbs
Average weight of the Week: 183.6
# of km ran this week: 30 km/ 18.6miles
Best time for 5km run: 24:13

Monday:
Weight noon: 182.0lbs
Weight evening: 186.4lbs
[*] Ran 5km in 24:20
[*] Barbell Bench (10x6x4x3x1)
185x10 - 225x6 - 275x4 - 285x3 - 315x1

[*] Straight Arm Pulldown (10x10x10x10)
120x10 - 150x10 - 150x10 - 150x10
[*] Superset with pull ups (15-15-12-10)

[*] Barbell Deadlift (4+1+1+1) x4 (10sex pause between the 1's)
225x7 - 275x7 - 295x7 - 295x7

[*] Cable row (6x6x6x6)
150x6 - 180x6 - 195x6 - 195x6
[*] Superset with Row (225x8 - 255x8 - 255x8 - 255x8)

Tuesday:
Weight noon: 181.8lbs
Weight evening: 185.6lbs
[*] Ran 5km in 24:36

Wednesday
Weight noon: 182.8lbs
Weight evening: 186.4lbs
[*] Ran 5km in 24:13

[*] Overhead Dumbbell Press (12x6x6x6x6)
55x12 - 70x6 - 75x6 - 75x6 - 75x6

[*] Dumbell Lateral Raise (8x8x8x8)
15x8 - 12x8 - 12x8 - 15x8
[*] Super set - Bent-Over Dumbell Rear Delt Raise With Head On Bench (12x12x12x12)
20x12 - 20x12 - 20x12 - 20x12

[*] Overhead Press Behind Back (8x8x8x8)
95x8 - 115x8 - 115x8 - 115x8

[*] Dumbbell Shrugs (8x8x8x8)
80x8 - 85x8 - 90x8 - 95x8

[*] Shrugs Rows (10x10x10x10)
150x10 - 150x10 - 150x10 - 150x10
[*] Superset - Chest Supported Dumbbell Shrugs (8x8x8x8)
45x8 - 55x8 - 55x8 - 55x8

[*] Weighted Crunches (10x10x10x10)
10x10 - 10x10 - 10x10 - 10x10
[*] Crunches On Swiss Ball (15x15x15x15)
15 - 15 - 15 - 15

Thursday
Weight noon: 181.6lbs
Weight evening: 185.6lbs
[*] Ran 5km in 26:00
- It was humid as fuck


Friday
Weight noon: 181.6lbs
Weight evening: 185.4lbs
[*] Tattoo day!

Saturday
Weight noon: 180.6lbs
Weight evening: 184.8lbs
[*] Ran 5km in 24:43

Sunday
Weight noon: 180.6lbs
Weight evening: 185.2lbs
[*] [*] Barbell Bench (10x6x5x4x3x3x2)
185x15 - 225x8 - 275x5 - 295x3 - 315x2

[*] Pull ups
27x18x15(hold last rep)x12(hold last rep)

[*] Upper back row (not sure how the machine is called)
335x8 - 335x8 - 335x8 - 335x8

[*] Circuit
Bent Barbell Biceps Curls
80x8 - 85x8 - 85x8 - 85x8
Triceps extension
100x10 - 100x10 - 100x10 - (progressive underload starting at 90x10)

TAKEWAYS from this week:
[*] Saw the 181 and 180 for the first time this week! Kind of weird since I had 3 cheat days this week, since it was my brother and my sister birthday (they have 7 days birthday difference). I also ate on the road when going to get my new tat! I stayed consistent with OMAD like always and ran my 6 runs this week. Tried not to over eat on the cheat days So that might have had a effect.
[*] Beaten my Pull up record with 27 in a row!
[*] Benched 315lbs for 2 rep this week!
[*] Started my new bodybuilding training given to me by my coach and doing tons of new exercise. Also started doing lower back for the first time since my rhabdomyolysis, so going slow on that front.
[*] Many very humid days this week, so my runs didn't went so well, but I did them all regardless and my tan is becoming a lot better from running shirtless.
You do not have the required permissions to view the files attached to this post.
Short term goals
[*] Take awesome tinder photos βœ…
[*] Reach 175lbs (currently 178)
[*] 5 lays by the end 2021 (12/5) βœ…
[*] 20 lays by the end 2021 (12/20)


Long term goals
[*] Beat AA program (Started June 5)
[*] 10-12% bodyfat
[*] 25 Lifetime Lays (15/30)
User avatar
Master
Posts: 285 | Thanks: 378
Joined: Sun Mar 07, 2021 3:52 pm
Name: Maxime
Goal: Get laid
Age: 27
Motto: Stay hard - David Goggins

Mon Jul 19, 2021 5:47 pm

WEEK 21
19-07-21

Starting Weight: 181.4lbs
Ending Weight: 180.6lbs
Average weight of the Week: 183.9lbs
# of km walked this week: 10km / 6.2miles
# of km ran this week: 20km / 12.4miles
Best time for 5km run: 24:06

Monday:
Weight noon: 181.4lbs
Weight evening: 186.2lbs
[*] Ran 5km in 24:06

Tuesday:
Weight noon: 181.6lbs
Weight evening: 187.0lbs
[*] Ran 5km in 24:16
[*] Barbell Bench (10x6x5x4x3x3x2)
225x10 - 275x5 - 295x3 - 295x3 - 305x2

[*] Hack Squats (12x6x6x6x6)
135x12 - 225x6 - 275x6 - 275x6 - 275x6

[*] Squats (8x8x8x8)
205x8 - 205x8 - 205x8 - 205x8

[*] Standing Calf Raises (6x6x6x6)
150x6 - 150x6 - 180x6 - 180x6

[*] Seated Calf Raises (10x8x10x8x10x8)
90x10 - 90x10 - 90x10 - 90x8 - 90x10 - 90x10

Wednesday
Weight noon: 182.0lbs
Weight evening: 187.0lbs
[*] Ran 5km in 25:56
- Leg day yesterday, run was rough.

Thursday
Weight noon: 182.8lbs
Weight evening: 186.0lbs
[*] Went for a 5km walk, did not run leg were dead as fuck
[*] Date night lots of fucking


Friday
Weight noon: 182.0lbs
Weight evening: 186.0lbs
[*] Went for a 5km walk
[*] Overtime couldnt go to the gym

Saturday
Weight noon: 180.8lbs
Weight evening: 185.6lbs
[*] Ran 5km in 25:05
[*] Barbell Bench (10x6x4x3x1x1x1)
185x10 - 225x6 - 255x4 - 275x3 - 295x1 - 305x1 - 315x1

[*] Dumbbell Bench Press (15x15x15x15)
80x15 - 85x15 - 85x15 - 85x14

[*] Incline Barbell Bench (12x6x6x6x)
135x12 - 215x6 - 225x6 - 225x6

[*] Standing Cable crossovers(10x10x10x10)
60x10 - 60x10 - 60x10 - 60x10

[*] Lying High Bench Barbell Curls (1x1x1x1)x4
105x4 - 95x4 - 95x4 - 95x4

[*] Seated Dumbbell Curls (8x6x8x6x8x6)
40x8 - 45x6 - 40x8 - 45x6 - 40x8 - 40x6

Sunday
Weight noon: 180.6lbs
Weight evening: 185.2lbs
[*] Ran 5km in 24:45

TAKEWAYS from this week:
[*] Been slacking on the diet side of things with all the family gatherings and dates. I'm still doing OMAD, but I'm not eating super healthy RN. Slapped my face a couple of time this week in order to not go back to eating trash like before. Def will do better going forward.
[*] My weight didnt really move but its fine considering I had pretty big DOMS from my first leg training and considering I have not been super on point with diet.
[*] After my leg training my runs were so fucking hard and I literally couldnt run for 2 days, because I was so sore. Still went for walks tho so I havent slacked either way.
You do not have the required permissions to view the files attached to this post.
Short term goals
[*] Take awesome tinder photos βœ…
[*] Reach 175lbs (currently 178)
[*] 5 lays by the end 2021 (12/5) βœ…
[*] 20 lays by the end 2021 (12/20)


Long term goals
[*] Beat AA program (Started June 5)
[*] 10-12% bodyfat
[*] 25 Lifetime Lays (15/30)
User avatar
Master
Posts: 285 | Thanks: 378
Joined: Sun Mar 07, 2021 3:52 pm
Name: Maxime
Goal: Get laid
Age: 27
Motto: Stay hard - David Goggins

Mon Jul 26, 2021 3:03 pm

WEEK 22
26-07-21

Starting Weight: 180.8lbs
Ending Weight: 178.2lbs
Average weight of the Week: 181.9lbs
# of km ran this week: 20km/ 12.4miles
Best time for 5km run: 24:48

Monday:
Weight noon: 180.8lbs
Weight evening: 185.0lbs
[*] Ran 5km in 25:05
[*] Date night

Tuesday:
Weight noon: 178.2lbs
Weight evening: 183.8lbs
[*] Ran 5km in 24:48
[*] Date night

Wednesday
Weight noon: 180.1lbs
Weight evening: 184.9lbs
[*] Barbell Bench (10x6x4x3x1)
185x10 - 225x6 - 275x4 - 285x3 - 315x1

[*] Overhead Dumbbell Press (12x6x6x6x6)
60x12 - 70x6 - 80x6 - 85x6 - 85x6

[*] Dumbell Lateral Raise (8x8x8x8)
15x8 - 15x8 - 15x8 - 15x8
[*] Super set - Bent-Over Dumbell Rear Delt Raise With Head On Bench (12x12x12x12)
15x12 - 15x12 - 15x12 - 15x12

[*] Overhead Press Behind Back (8x8x8x8)
115x8 - 115x8 - 115x6 - 115x6

[*] Dumbbell Shrugs (8x8x8x8)
100x8 - 100x8 - 105x8 - 105x8

[*] Weighted Crunches (10x10x10x10)
45x10 - 45x10 - 45x10 - 45x10
[*] Crunches On Swiss Ball (15x15x15x15)
15 - 15 - 15 - 15

Thursday
Weight noon: 178.4lbs
Weight evening: 183.0lbs
[*] Full rest day

Friday
Weight noon: 179.4lbs
Weight evening: 184.8lbs
[*] Ran 5km in 25:07
[*] Barbell Bench (10x6x4x3x1)
185x10 - 225x6 - 275x4 - 285x3 - 315x1

[*] Straight Arm Pulldown (10x10x10x10)
120x10 - 150x10 - 150x10 - 150x10
[*] Superset with pull ups (15-15-12-12)

[*] Barbell Deadlift (4+1+1+1) x4 (10sex pause between the 1's)
275x7 - 275x7 - 315x6 - 275x7

[*] Cable row (6x6x6x6)
180x6 - 180x6 - 210x6 - 210x6
[*] Superset with Row (315x8 - 315x8 - 315x8 - 315x8)

Saturday
Weight noon: 180.1lbs
Weight evening: 185.2lbs
[*] Full rest day

Sunday
Weight noon: 178.2lbs
Weight evening: 184.2lbs
[*] Ran 5km in 25:07

TAKEWAYS from this week:
[*] Got a huuuuuuuge drop on Tuesday and Sunday, got down all the up down to 178.2lbs! My lowest ever and very close to my target weight of 175lbs! Once I get there I will try to go down to 170 for sure, I can still loose some fat πŸ’ͺ
[*] Changed my route for runs and for some reasons my times have gone up a lot even tho I give everything I have, so it might take some times before I beat my 23:47 PR, but it's whatever I enjoy running!
You do not have the required permissions to view the files attached to this post.
Short term goals
[*] Take awesome tinder photos βœ…
[*] Reach 175lbs (currently 178)
[*] 5 lays by the end 2021 (12/5) βœ…
[*] 20 lays by the end 2021 (12/20)


Long term goals
[*] Beat AA program (Started June 5)
[*] 10-12% bodyfat
[*] 25 Lifetime Lays (15/30)
User avatar
Master
Posts: 285 | Thanks: 378
Joined: Sun Mar 07, 2021 3:52 pm
Name: Maxime
Goal: Get laid
Age: 27
Motto: Stay hard - David Goggins

Thu Aug 12, 2021 2:32 am

WEEK 24
11-08-21

Starting Weight: 184.0lbs
Ending Weight: 182.4lbs
Average weight of the Week: 185.7lbs
# of km ran this week: 25km/15.5miles
Best time for 5km run: 24:47

Monday:
Weight noon: 184.0
Weight evening: 187.1lbs
[*] Ran 5km in 25:05

Tuesday:
Weight noon: 183.3lbs
Weight evening: 188.1lbs
[*] Full rest day

Wednesday
Weight noon: 184.2lbs
Weight evening: 189.0lbs
[*] Barbell Bench (12x8x5x3x2)
185x12 - 225x8 - 275x5 - 295x3 - 315x2

[*] Dumbbell Bench Press (12x8x7x7)
90x12 - 105x8- 110x7 - 115x7

[*] Incline Barbell Bench (12x6x6x6)
135x12 - 225x5 - 220x6 - 215x6

[*] Lying High Bench Barbell Curls 4x(1x1x1x1)
100x4 - 100x4 - 100x4 - 100x4

[*] Seated Dumbbell Curls (8x6x8x6x8x6)
40x8 - 45x6 - 40x8 - 40x6 - 35x8 - 40x6 - 40x6 - 35x8

Thursday
Weight noon: 184.2lbs
Weight evening: 189.0lbs
[*] Ran 5km in 25:15

Friday
Weight noon: 183.3lbs
Weight evening: 187.8lbs
[*] Ran 5km in 24:55
[*] Overhead Dumbbell Press (12x6x6x6x6)
60x12 - 80x6 - 85x6 - 85x6 - 85x6

[*] Dumbell Lateral Raise (8x8x8x8)
20x8 - 20x8 - 20x8 - 20x8
[*] Super set - Bent-Over Dumbell Rear Delt Raise With Head On Bench (12x12x12x12)
20x12 - 20x12 - 20x12 - 20x12

[*] Overhead Press Behind Back (8x8x8x8)
115x8 - 115x8 - 115x6 - 115x6

[*] Dumbbell Shrugs (8x8x8x8)
100x8 - 100x8 - 105x8 - 105x8

[*] Weighted Crunches (10x10x10x10)
45x10 - 45x10 - 45x10 - 45x10
[*] Crunches On Swiss Ball (15x15x15x15)
15 - 15 - 15 - 15

Saturday
Weight noon: 183.9lbs
Weight evening: 188.8lbs
[*] Ran 5km in 25:03

Sunday
Weight noon: 182.4lbs
Weight evening: 186.8lbs
[*] Ran 5km in 24:47

TAKEWAYS from this week:
[*] There it is boys, my first huuuuge fail... kind of. I skipped week 23 because it was my week break from work and family came down to my town and we went to all kind of places... including restaurants. I still managed to fit in 2 gym sessions, but ended up running only 10k (2x5) and eating over my calorie cap every single day and it shows on the scale. It came back down almost at the same level and it doesnt really seems like I gained weight in the photos, but I'm not too proud of myself. That is the only reason I will give tho, I had a great ass time with all my family members and most of them I didnt see since before covid, so I didn't to just ruin everything because im on a diet or everything, but as soon as the week was done and got back into it real hard.
[*] Most of all I bench pressed 325lbs for 1 rep during this week! It's getting good! Here is the video:
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Short term goals
[*] Take awesome tinder photos βœ…
[*] Reach 175lbs (currently 178)
[*] 5 lays by the end 2021 (12/5) βœ…
[*] 20 lays by the end 2021 (12/20)


Long term goals
[*] Beat AA program (Started June 5)
[*] 10-12% bodyfat
[*] 25 Lifetime Lays (15/30)
User avatar
Master
Posts: 285 | Thanks: 378
Joined: Sun Mar 07, 2021 3:52 pm
Name: Maxime
Goal: Get laid
Age: 27
Motto: Stay hard - David Goggins

Wed Aug 18, 2021 2:53 pm

WEEK 25
18-08-21

Starting Weight: 183.2lbs
Ending Weight: 182.2lbs
Average weight of the Week: 184.9lbs
# of km ran this week: 20km/12.4miles
Best time for 5km run: 24:55

Monday:
Weight noon: 183.2lbs
Weight evening: 187.6lbs
[*] Ran 5km in 25:01

Tuesday:
Weight noon: 182.2lbs
Weight evening: 186.3lbs
[*] Barbell Bench (12x8x5x4x1)
185x12 - 225x8 - 275x5 - 295x4 - 315x1

[*] Straight Arm Pulldown (10x10x10x10)
120x10 - 150x10 - 150x10 - 150x10
[*] Superset with pull ups (15-15-12-12)

[*] Overhead Dumbbell Press (12x6x6x6x6)
70x12 - 80x6 - 80x6 - 80x6 - 80x6

Wednesday
Weight noon: 183.6lbs
Weight evening: 188.1lbs
[*] Full rest day

Thursday
Weight noon: 183.2lbs
Weight evening: 187.1lbs
[*] Ran 5k in 25:15
[*] Barbell Bench (12x8x4x3x1x5)
185x10 - 225x8 - 275x5 - 295x4 - 315x1 - 275x5

[*] Straight Arm Pulldown (10x10x10x10)
120x10 - 150x10 - 150x10 - 150x10
[*] Superset with pull ups (15-15-12-10)

[*] Barbell Deadlift (4+1+1+1) x4 (10sex pause between the 1's)
275x7 - 315x7 - 315x7 - 315x7

[*] Cable row (6x6x6x6)
235x6 - 235x6 - 235x6 - 235x6
[*] Superset with Row (225x8 - 275x8 - 275x8 - 275x8)

[*] Overhead dumbell lift (8x8x8x8)
75x8 - 100x8 - 100x8 - 100x8

[*] Triceps pull down (10x10x10x10)
130x10 - 130x10 - 130x10 - 130x10

Friday
Weight noon: 182.8lbs
Weight evening: 186.8lbs
[*] Full rest day

Saturday
Weight noon: 182.4lbs
Weight evening: 186.2lbs
[*] Ran 5k in 24:55

Sunday
Weight noon: 182.2lbs
Weight evening: 186.7lbs
[*] Barbell Bench (10x5x3x2)
225x10 - 275x5 - 295x3 - 315x2

[*] Squats (8x8x8x8)
225x8 - 225x8 - 245x6 - 265x6

[*] Leg extension (10x10x10x10)
110x10 - 110x10 - 110x10 - 110x10

[*] Leg curls (10x10x10x10)
110x10 - 110x10 - 110x10 - 110x10

[*] Standing Calf Raises (6x6x6x6)
150x6 - 150x6 - 180x6 - 180x6

[*] Seated Calf Raises (10x8x10x8x10x8)
135x10 - 135x10 - 135x10 - 135x8 - 135x10 - 135x10

TAKEWAYS from this week:
Short term goals
[*] Take awesome tinder photos βœ…
[*] Reach 175lbs (currently 178)
[*] 5 lays by the end 2021 (12/5) βœ…
[*] 20 lays by the end 2021 (12/20)


Long term goals
[*] Beat AA program (Started June 5)
[*] 10-12% bodyfat
[*] 25 Lifetime Lays (15/30)
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