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

Back and biceps - 11/29

11/29/2018

Straight arm
08 @ 60 (rope attachment)
10 @ 70
06 @ 85
03 @ 100
10 @ 70 - 3 sets

Rear delt row
10 @ 85
10 @ 95
08 @ 105 - 5 sets

Rack pull
12 @ 205 - 4 sets

Lat pull
08 @ 120
04 @ 140
08 @ 120 - 4 sets

Single arm lat pull (Cannonball grip)
10 @ 50 (2)
08 @ 60 (2)
05 @ 70 (2)
05 @ 80 (2)
03 @ 90 (2)
01 @ 100 (2)

Cable row (Cannonball grip)
10 @ 70
08 @ 100 - 5 sets

Total weight lifted: 34,090

Leg day - 11/28

11/28/2018

Seated back extension
10 @ 305
10 @ 325
20 @ 245 - 2 sets

Seated leg curl
16 @ 130
10 @ 145
10 @ 160 - 4 sets

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

Thigh abductor
10 @ 275
10 @ 290
08 @ 305
12 @ 305 - 2 sets
08 @ 305

Single leg extension
12 @ 55 (2)
10 @ 60 (2) - 4 sets

Single leg press
10 @ 188 (2)
12 @ 188 (2)
10 @ 188 (2) - 2 sets

Leg press
16 @ 458 - 3 sets
08 @ 548
08 @ 638

Total weight lifted: 116,674

Leg day - 11/28

11/28/2018

Back extension
10 @ 305
10 @ 325
20 @ 345 2

Seated leg curl
16 @ 130
10 @ 145
10 @ 160 4

Thigh adductor
10 @ 275
10 @ 290
08 @ 305 5

Thigh abductor
10 @ 275
10 @ 290
08 @ 305
12 @ 305 2
08 @ 305

Leg extensions
12 @ 55 (2)
10 @ 60 (2) 4

Leg press
10 @ 188 (2)
12 @ 188 (2)
10 @ 188 (2) 2

Leg press
16 @ 458 3
08 @ 548
08 @ 638

Start: 7:44
Finish: 9:03
Weight lifted:116,674

Chest day - 11/27

11/27/2018

Face pull
12 @ 60
10 @ 70
08 @ 85

Low cable crossover
10 @ 30
10 @ 40
08 @ 50 - 3 sets
06 @ 50 - 3 sets

Cable crossover
10 @ 50
05 @ 60
08 @ 70
05 @ 85
08 @ 70 - 2 sets
06 @ 70 - 3 sets

Dumbbell bench press
10 @ 100 - 4 sets

Leverage decline chest press
12 @ 70
08 @ 80
08 @ 90 - 5 sets

Leverage incline chest press
10 @ 70
08 @ 80
08 @ 90 - 5 sets

Reverse machine fly
08 @ 90 - 5 sets

Total weight lifted: 26,685

Back and biceps - 11/25

11/25/2018

Straight arm pulldown
10 @ 70
10 @ 85 - 2 sets
08 @ 85 - 2 sets
06 @ 85

Rear delt row
10 @ 85
08 @ 95
08 @ 105 - 5 sets

Rack pull
10 @ 95
08 @ 245
05 @ 295
02 @ 335
05 @ 295 - 3 sets

Single arm lat pull (Cannonball grip)
08 @ 50 (2)
08 @ 60 (2)
05 @ 70 (2) - 5 sets

Total weight lifted: 25,820

Chest day - 11/24

11/24/2018

Face pull
10 @ 60
10 @ 70
10 @ 80

Low cable crossover
10 @ 34
08 @ 40
10 @ 46 - 4 sets

Cable crossover
10 @ 60
10 @ 74 - 4 sets

Leverage decline chest press
10 @ 70
08 @ 80
05 @ 100
05 @ 110
08 @ 90
10 @ 90
08 @ 90 - 2 sets
07 @ 90

Leverage incline chest press
08 @ 80
06 @ 100
06 @ 120
10 @ 90 - 2 sets
09 @ 90
10 @ 90
02 @ 90

Close-grip bench press
10 @ 95
08 @ 105 - 5 sets

Reverse machine fly
08 @ 90
08 @ 105 - 3 sets
06 @ 105 - 3 sets

Butterfly
05 @ 150
05 @ 165
05 @ 180

Machine triceps extension
12 @ 85
08 @ 100 - 5 sets

Total weight lifted: 37,665

Leg Day - 11/22

11/22/2018

Back extension
10 @ 305
10 @ 325
15 @ 345 2
10 @ 345

Seated leg curl
16 @ 130
12 @ 145 4

Thigh adductor
16 @ 275
10 @ 290
10 @ 305 4

Thigh abductor
16 @ 275
10 @ 290
12 @ 305 4

Leg extensions
12 @ 55 (2)
10 @ 65 (2)
05 @ 75 (2)
10 @ 65 (2) 3
05 @ 75 (2)

Leg press
10 @ 188 (2) 4

Leg press
16 @ 458
10 @ 538 4

Leg extensions
12 @ 55 (2) 2

Seated leg curl
12 @ 145 2

Start: 12:53
Finish: 2:15
Weight lifted: 128,308

Leg Day - 11/22

11/22/2018

Seated back extension
10 @ 305
10 @ 325
15 @ 345 - 2 sets
10 @ 345

Seated leg extension
16 @ 130
12 @ 145 - 4 sets

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

Thigh abductor
16 @ 275
10 @ 290
12 @ 305 - 4 sets

Single leg extensions
12 @ 55 (2)
10 @ 65 (2)
05 @ 75 (2)
10 @ 65 (2) - 3 sets
05 @ 75 (2)

Single leg press
10 @ 188 ( 2) - 4 sets

Leg press
16 @ 458
10 @ 538 - 4 sets

Single leg extension
12 @ 55 (2) - 2 sets

Seated leg cutl
12 @ 145 - 2 sets

Total weight lifted: 128,308

Chest Day - 11/20

11/20/2018

Face pull
12 @ 60
10 @ 70
08 @ 85 - 5 sets

Leverage decline chest press
10 @ 80
08 @ 90 - 2 sets
07 @ 90
08 @ 90 - 3 sets

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

Reverse machine fly
08 @ 90 - 5 sets

Butterfly
10 @ 150 - 3 sets
08 @ 150 - 2 sets

Machine triceps extension
10 @ 80
10 @ 100 - 3 sets
08 @ 100 - 2 sets

Machine lateral raise
10 @ 65 - 4 sets

Low cable crossover
12 @ 35 - 2 sets
10 @ 35 - 2 sets

Cable crossover
08 @ 45
10 @ 55 - 4 sets

Total weight lifted: 36,850

Leg Day - 11/16

11/16/2018

Lying leg curls
10 @ 100
08 @ 115
08 @ 130
08 @ 140 - 5 sets

Leg extensions
08 @ 110
10 @ 130 - 4 sets

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

Thigh abductors
12 @ 275
10 @ 290
10 @ 305 - 4 sets

Hack squat
08 @ 180
08 @ 270

Leg press
12 @ 270 - 4 sets

Hack squat
08 @ 270 - 4 sets

Seated leg curls
12 @ 80
10 @ 130
12 @ 130

Total weight lifted: 89,220