Marine Journey

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Back & Biceps

ISO lat pulldown: 90x12, 180x10, 270x8, 290x6
Barbell rows: 135x10, 225x10
Wide cable row: 140x10, 150x8
Rear Delt: 50x10, 55x10
ISO bicep: 115x8, 130x8
Preacher curl: 80x8, 110x7
Hammer Curls: 55x10, 60x6
Shrugs: 135x10, 225x10, 315x10
 
Chest & Triceps

ISO incline. 90x12, 180x10, 270x8
Tricep Press: 210x10, 230x10
Pec deck: 115x8, 160x8, 175x5 (failure) one Negative 250
Push down: 80x12, 95x10
Single rope: 20x8, 30x6, 20x8
Machine delt Lateral raises: 90x10, 120x8
Dumbbell delt Lateral raises: 35x10, 45x10, 50x6
 
Legs:

Squat: 135x10, 225x10, 275x10
Leg Press: 540x8, 730x10, 925x10, 1015x6
Leg Extensions: 175x8,215x10, 235x12
Straight leg dead: 135x10, 225x10
Prone Leg curls: 95x10, 145x 10
Calf raises on leg Press: 250x10, 310x10, 330x12, 350x12, 270x12
 
Back and Biceps

ISO lat pulldown: 90x10, 180x10, 270x10, 320x6
Seated lat row: 90x10, 180x8, 270x8, 320x6
Rear delt: 50x12, 55x10
Hammer Curls: 55x10, 65x8
ISO bicep: 120x8, 135x6
Preacher Curl: 95x8, 115x8, 80x9
Shrugs: 135x10, 225x12, 315x10
 
Weight: 222lbs.
Been playing basketball 1.5-2hrs twice a week for cardio. Also have done am walking to get ready for my postal job. But the down side to adding cardiovascular work, I have been exhausted the past couple of day. I am going to be adding more complex carbs into my diet because I obviously need them to help with energy. I will also be taking the weekend off from weight training to help recover and prevent over training. I may just go for a light walk.
 
Last edited:
2/15/2019
 

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Front
 

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Chest & Triceps

ISO incline: 90x12, 180x10, 270x9.5 (failure)
Triceps Press: 210x10, 245x12
Pec Deck: 115x10, 175x8, negative: 250, 265
Pushdowns: 85x10, 115x7
Single Rope:20x10, 30x10, 35x7, 20x8
Machine Delt Lateral raises: 95x10, 125x10
Dumbbell Lateral raises: 35x10, 50x10
Seated cable flies: 25x10, 35x10
 
I think I am almost at week 9 of being back in the gym and training.

Legs

Squat: 135x10, 225x8, 275x8, 315x6
Leg Press: 475x10, 655x10, 835x10, 925x12
Leg Extensions: 175x10, 235x10, 240x10
Straight leg dead: 135x10, 225x12
Prone leg curls: 95x10, 155x8
Calf raises in Leg Press: 250x10, 310x12, 350x12, 290x10x2
 
Definitely making BF progress. It looks like your chest is coming up as well.
 
Back & Biceps

Seated Rows: 90x10, 180x8, 270x10, 320x10
ISO Pulldown: 180x10, 270x10, 320x5, 180x10
Rear delta: 50x10, 55x10, 60x10
Hammer Curls: 55x10, 65x10, 70x6
ISO bicep: 135x7 (failure) 90x8
Preacher Curls: 95x8, 115x7.5(failure)
Shrugs: 135x10, 225x10, 275x 10
 
Chest & Triceps

ISO incline press: 90x10, 180x8, 270x10, 290x6
Triceps Press: 210x10, 250x10
Pec Deck: 130x10, 190x8, 205x6
Cable Pushdowns: 100x10, 115x6
Single Rope: 30x8, 35x6, 20x10
Delt Dumbbell Lateral raises: 35x10, 45x10, 55x10
Machine Lateral raises: 100x10, 130x8
Cable cross over: 25x10, 35x8
 
2-25-2019: after today?s chest/tris workout. Slightly flexed because I turned at my torso.
 

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Legs 2/28. Ran out of time because there was a bunch of high schoolers there today. So I skipped straight leg deadlifts.

Squat: 135x10, 225x10, 315x10
Hack Squat: 180x10, 270x10
Leg Extensions: 180x10, 240x10, 250x10
Leg Press: 565x10, 745x10, 925x10
Prone leg curls: 65x10, 110x10, 155x10.
Calf raises on leg Press:250x10, 350x12, 350x12, 350x12.... Single leg 150x10, 190x10
 
Yesterday’s Back & Biceps

ISO pulldown: 90x10, 180x10, 270x10, 320x6, 180x10, 90x12
Seated Rows: 270x8, 320x8, (wide) 180x10
Rear Delt: 45x10, 55x10, 60x10
Hammer Curl: 65x10, 70x10
Preacher Curls: 95x10, 115x8
ISO bicep curl: 90x8, 135x5 (failure) 110x8
Shrugs: 135x10, 225x10, 315x10, 365x6
 
M-C said:
Chest & Triceps

ISO incline press: 90x10, 180x8, 270x10, 290x6
Triceps Press: 210x10, 250x10
Pec Deck: 130x10, 190x8, 205x6
Cable Pushdowns: 100x10, 115x6
Single Rope: 30x8, 35x6, 20x10
Delt Dumbbell Lateral raises: 35x10, 45x10, 55x10
Machine Lateral raises: 100x10, 130x8
Cable cross over: 25x10, 35x8
Click to expand...


It looks as if you SUPERSET chest with tris. I don't recommend this as Tris will fatigue as you keep hitting chest. You need those strength from Tris to hit them chest extra hard. I would do chest first then finish up with Tris. You're still getting tris worked while doing pressing movements (chest). Just my advice brother. You're looking good. Keep the results rolling!!!
 
Big B said:
It looks as if you SUPERSET chest with tris. I don't recommend this as Tris will fatigue as you keep hitting chest. You need those strength from Tris to hit them chest extra hard. I would do chest first then finish up with Tris. You're still getting tris worked while doing pressing movements (chest). Just my advice brother. You're looking good. Keep the results rolling!!!
Click to expand...

Good points. I will tweak it a little to hit chest first. Maybe Pec Deck first than move on the the pressing?
 
Chest/tri/shoulder

ISO incline: 90x10, 180x8, 270x8, 290x8
Triceps Press: 210x10, 250x10
Pec Deck: 130x10, 190x8, 210x7 (failure) 100x6
Single Rope: 30x8, 35x10
Reverse grip pull down: 20x10, 30x6
Cable push down: 65x10, 80x10
Delt dumbbell Lateral raises: 35x10, 50x8
 
Legs

Squat: 135x10, 225x10, 315x12
Leg Press: 565x10, 745x12, 925x12, 1015x6
Leg Extensions: 180x10, 240x10, 260x8
Straight leg dead’s: 135x10x2
Prone leg curls: 110x10, 140x10, 160x7
Calf raises (leg Press): 250x10, 310x10, 350x10... Single leg: 150x10, 210x10
 
Back & Biceps. Tried a new thing with negative only on preacher Curl. Also only did light dumbbell shrugs because my traps are coming back faster than the rest of my shoulders.

ISO pulldown: 90x10, 180x10, 270x10, 320x7
Seated Rows: (wide) 180x10, 270x8
Cable t-bar Rows: 160x10, 180x10
Rear delt: 45x10, 55x10, 65x6
Hammer Curls: 70x10, 75x7
ISO bicep: 90x10, 135x8, 90x10
Preacher Curl: negative only 155, 200
Shrugs (dumbbell) 65x10, 70x10x2
 
Was forced to do legs yesterday rather than on Friday this week because of work schedule.

Legs

Squat: 135x10, 225x10, 315x8, 365x6
Leg Press: 565x10, 745x10, 1015x10
Leg Extensions: 180x10, 240x10, 250x10
Prone curls: 110x10, 140x10
Calf raises on leg Press: 250x10, 310x12, 350x12... Single leg 170x10, 210x10.... both 250x21
 
New pic. Down to 202lbs. Been walking around 8-12 miles a day with the Post Office job
 

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Been going to the gym still but have dramatically dropped how many sessions because of how exhausted I am from work. Trying to get my body use to work before I go to the gym and overtrain.
 
Fantastic transformation brother! You've also gotten strong AF. Keep up the great work. :yesway:
 
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