Blog Archives - Life As A Round Guy - One man's fitness journey

Leg Day - 10/31

10/31/2018

Seems fitting to do legs on Halloween.

Seated back extensions
10 @ 305
10 @ 325
10 @ 345
20 @ 345
10 @ 345

Lying leg curls
10 @ 105
08 @ 120
08 @ 130 - 5 sets

Thigh adductor
10 @ 275
10 @ 290
12 @ 305 - 2 sets
10 @ 305 - 2 sets

Thigh abductor
16 @ 275
12 @ 290
16 @ 305
12 @ 305 - 2 sets

Single-leg extensions
12 @ 55 (2)
10 @ 65 (2)
10 @ 70 (2)
08 @ 70 (2) - 4 sets

Single-Leg press
20 @ 178 (2) - 2 sets

Leg press
20 @ 448
16 @ 538
10 @ 628 - 4 sets

Single-leg extensions
12 @ 60 (2) - 2 sets

Seated leg curl
12 @ 150 - 2 sets

Total weight lifted: 138,368

Chest Day - 10/30

10/30/2018

Face pull
10 @ 60
10 @ 70
08 @ 85 - 3 sets
06 @ 85 - 3 sets

Low cable crossover
06 @ 25
10 @ 35
08 @ 45 - 3 sets
06 @ 45 - 3 sets

Cable crossover
10 @ 55
06 @ 65
10 @ 75 - 2 sets
08 @ 75 - 2 sets
06 @ 75

Dumbbell bench press
06 @ 110
10 @ 120 - 3 sets
06 @ 120 - 3 sets

Leverage decline chest press
10 @ 80
08 @ 90 - 5 sets

Leverage incline chest press
06 @ 80
08 @ 90 - 5 sets

Reverse machine fly
10 @ 90
08 @ 95 - 5 sets

Machine triceps extension
10 @ 80
10 @ 95

Total weight lifted: 34,830

Back and Biceps - 10/29

10/29/2018

Straight-arm pulldown
10 @ 65
10 @ 72.5
08 @ 80
08 @ 87.5

Rear delt row
10 @ 65
10 @ 85 - 4 sets

Rack pull
10 @ 175 - 2 sets

Sumo deadlift
10 @ 175 - 4 sets

Rack pull
10 @ 175 - 2 sets

Cable row
10 @ 120
08 @ 140
06 @ 165 - 3 sets
05 @ 165 - 2 sets

Lat pull
10 @ 120
08 @ 140 - 3 sets
06 @ 140 - 3 sets

1 arm lat pulldown
08 @ 60 (2) - 5 sets

Preacher curl
10 @ 70
08 @ 85 - 5 sits

Reverse preacher curl
10 @ 35 - 4 sets

Total weight lifted: 44,070

10/27 - Chest Day

10/28/2018

Face pull
10 @ 60
10 @ 70
10 @ 80 - 4 sets
- I use this movement to warm-up my shoulders for pressing movements.

Low cable crossover
10 @ 40
08 @ 54 - 4 sets
06 @ 54
05 @ 54
- This weight will remain the same until I can do 5 set s of 8 or 4 sets of 10

Cable crossover (Cannonball grip)
08 @ 54 - 2 sets
- Grip accessory work

Cable crossover
10 @ 54
10 @ 60
10 @ 66 - 4 sets

Dumbbell bench press
06 @ 110
08 @ 120
07 @ 120 - 2 sets
06 @ 120
05 @ 120
- This weight will remain the same until I can do 5 set s of 8 or 4 sets of 10

Leverage decline chest press
10 @ 80
08 @ 90 - 5 sets

Leverage incline chest press
08 @ 90 - 5 sets

Machine lateral raise
10 @ 65 - 4 sets

Leverage shoulder press
10 @ 90 - 3 sets
09 @ 90
06 @ 90

Triceps push (Cannonball grip)
12 @ 20 (2) - 4 sets

Total weight lifted: 33,716

Legs - 10/26

10/27/2018

Seated back extensions
10 @ 305
10 @ 325
20 @ 345 - 2 sets
- I have maxed out this machine. Now, I will have to increase the number of reps in order to lift "more weight".

Lying leg curls
10 @ 105
10 @ 120
05 @ 135
08 @ 140 - 3 sets
06 @ 140 - 3 sets
- This working weight will stay the same until I can achieve 5 sets of 8 or 4 sets of 10, without lowering the weight/reps per set.

Thigh adductor
12 @ 275
10 @ 290
08 @ 305 - 5 sets

Thigh abductor
16 @ 275
10 @ 290
10 @ 305 - 4 sets

Leg extensions (single leg)
12 @ 55 (2)
10 @ 65 (2)
08 @ 70 (2) - 5 sets

Leg press (single leg)
20 @ 178 (2) - 2 sets

Leg press
20 @ 448
10 @ 538
10 @ 628 - 4 sets

Leg extensions (single leg) - This time I do this only to "stretch" me knees out a little after leg presses.
10 @ 60 (2) - 2 sets

Seated leg curls - This too is a knee stretching movement after leg press.
12 @ 145 - 2 sets

Total weight lifted: 134,605 pounds

Back and biceps - 10/24

10/27/2018

Straight-arm pulldown
10 @ 60
08 @ 70
06 @ 85 - 5 sets

Barbell rear delt row
10 @ 65 - 4 sets (this weight will likely go up in the coming weeks)

Rack pull
10 @ 155 - 4 sets

Sumo deadlift
10 @ 155 - 4 sets

Seated cable rows
08 @ 120
08 @ 140
08 @ 160 - 5 sets

Wide-grip lat pulldown
05 @ 130 - 5 sets (this was done mostly for a bench press accessory this week)

V-bar pulldown
08 @ 130 - 5 sets

Reverse machine flyes
05 @ 90 - 5 sets

On arm lat pulldown (Cannonball grip)
05 @ 30 (2)
08 @ 50 (2) - 5 sets

Machine preacher curl
10 @ 65
08 @ 80 - 5 sets

Total weight lifted: 40,520

Chest Day - 10/23

10/23/2018

Face Pull
12 @ 60
05 @ 72.5
08 @ 80 - 5 sets

Dumbbell Bench Press
10 @ 100
08 @ 110
06 @ 120 - 5 sets

Leverage Decline Chest Press
12 @ 60
10 @ 70
10 @ 80
08 @ 90 - 5 sets

Leverage Incline Chest Press
10 @ 70
08 @ 80
08 @ 90 - 5 sets

Cable External Rotation
16 @ 19 (2)
10 @ 15 (2) - 4 sets

Leverage Shoulder Press
08 @ 90
10 @ 100
08 @ 110 - 4 sets
06 @ 110 - 2 sets

Low Cable Crossover
12 @ 25
05 @ 35
08 @ 45 - 5 sets

Cable Crossover
12 @ 45
08 @ 55
10 @ 65 - 4 sets

Total weight lifted: 34,457.5

Back and Biceps - 10/18

10/22/2018

This is one of the lightest sessions I've done in a long time.

Straight-Arm Pull Down
10 @ 65
08 @ 72.5 - 5 sets
08 @ 80
04 @ 87.5
03 @ 95

Rack Pull
08 @ 135

Deadlift
12 @ 135
08 @ 185 - 5 sets

Seated Cable Row
08 @ 60 - 5 sets "Cannonball grip" attachment. Used for increasing grip strength.

One-Arm Lat Pull
10 @ 60 (2) - 4 sets

Total weight lifted: 22,285

Chest Day - 10/19

10/22/2018

Face Pull
10 @ 60
10 @ 70 - 4 sets

Incline Chest Press
12 @ 60
10 @ 70 - 4 sets

Decline Chest Press
12 @ 10
08 @ 80
05 @ 100
08 @ 80 - 4 sets
05 @ 100

Barbell Bench Press
08 @ 95
05 @ 135 - 5 sets

Reverse Machine Fly
12 @ 90 - 3 sets
08 @ 90

Butterfly
12 @ 150
08 @ 160 - 5 sets

Machine Military Press
08 @ 55
05 @ 60 - 5 sets

Machine Lateral Raise
06 @ 80 - 5 sets

Close-Grip Barbell Bench Press
12 @ 65
10 @ 95 - 3 sets
05 @ 95 - 2 sets

Total weight lifted: 36,335

Leg Day - 10/20

10/22/2018

Back Extensions
10 @ 305
10 @ 325
20 @ 345 - 2 Sets

Lying Leg Curl
10 @ 100
10 @ 115
08 @ 130
05 @ 140
06 @ 140 - 4 Sets
10 @ 100

Thigh Adductor
10 @ 275
10 @ 290
08 @ 305 - 5 Sets

Thigh Abductor
16 @ 275
08 @ 290
12 @ 305 - 2 Sets
08 @ 305 - 2 Sets

Single-Leg Leg Extension
10 @ 55 (2)
06 @ 60 (2)
08 @ 70 (2) - 3 sets
10 @ 70 (2)
10 @ 08 (2)

Single-Leg Leg Press
20 @ 186 (2) - 2 sets

Leg Press
12 @ 438
10 @ 528
08 @ 618 - 5 sets

Single-Leg Leg Extension
10 @ 60 (2) 2

Seated Leg Curl
10 @ 150 - 2 Sets

Total weight lifted: 127,256