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

Chest Day - 12/24

12/24/2018

Face pull
10 @ 65
10 @ 72.5
10 @ 80 4

Low cable crossover
12 @ 40
10 @ 50
08 @ 50 4

Cable crossover
10 @ 50
08 @ 60 5

Decline chest
10 @ 80
08 @ 90
05 @ 100 5
10 @ 80
12 @ 60 4

Incline chest
10 @ 70
08 @ 90 5

Close-grip
10 @ 65
08 @ 95
05 @ 115
06 @ 125
05 @ 125 4

Butterfly
06 @ 150

Triceps extension
10 @ 80
08 @ 110 3

Start: 3:16
Finish: 4:40
Weight lifted: 31,630

Leg Day - 12/23

12/23/2018

Back extension
10 @ 305
10 @ 325
16 @ 345
12 @ 345 2

Lying leg curl
12 @ 100
10 @ 115
08 @ 130 5

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

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

Leg extensions
10 @ 50 (2)
10 @ 60 (2)
08 @ 70 (2) 1
05 @ 80 (2)
08 @ 70 (2) 4

Leg press
12 @ 188 (2) 3
08 @ 188 (2)

Leg press
10 @ 395
10 @ 485
08 @ 575 5

Leg extensions
12 @ 50 (2) 2

Seated leg curl
12 @ 145 2

Start: 12:18
Finish: 1:47
Weight lifted: 127,914

Back and Biceps - 12/19

12/19/2018

T-bar row
12 @ 80 2
10 @ 90
10 @ 100 2
08 @ 110
08 @ 120
08 @ 130
05 @ 140

Lat pull
12 @ 90
12 @ 110
12 @ 130
10 @ 140
08 @ 160
08 @ 180
05 @ 200

Reverse fly
12 @ 60
10 @ 80
10 @ 90

Face pull
10 @ 55 3

Seated row
12 @ 88
12 @ 110
08 @ 143

Straight arm
10 @ 77
10 @ 66 2

V-bar lat
10 @ 99
08 @ 110
08 @ 121

Start: 6:24
Finish: 7:33
Weight lifted: 29,998

Chest Day - 12/18

12/18/2018

Low cable crossover
12 @ 30
05 @ 35
06 @ 40
10 @ 45 3
08 @ 45 2

Cable crossover
12 @ 45
08 @ 55
10 @ 65
10 @ 70 4

Decline chest
05 @ 62
12 @ 102
10 @ 122 4

Incline chest
08 @ 106 2
05 @ 106
08 @ 106 2
06 @ 106

Face pull
12 @ 100
10 @ 110
08 @ 135
10 @ 150

Triceps push
16 @ 100
12 @ 110
12 @ 120
10 @ 120 3

Reverse triceps
10 @ 100
05 @ 110
10 @ 100
05 @ 110
10 @ 100
05 @ 110
10 @ 100
10 @ 110

Reverse fly
08 @ 90 2
08 @ 100 2

Butterfly
05 @ 120
05 @ 140
10 @ 160
08 @ 160 3
07 @ 160

Start: 5:33
Finish: 7:00
Weight lifted: 48,737

Leg Day - 12/16

12/16/2018

Seated leg curl
12 @ 90
10 @ 120
10 @ 140 4
05 @ 160

Leg extensions
12 @ 90
12 @ 100
10 @ 120
08 @ 140 5

Leg press
10 @ 280
10 @ 460 2
16 @ 510 3

Deadlift
10 @ 135
05 @ 185
01 @ 225 2
- Warmup sets queues from someone else
- This is the day that I fell on my ass at one of the Dallas 24-Hour Fitness locations

Sumo DL
06 @ 135
05 @ 185 5

Start: 8:44
Finish: 10:01
Weight lifted: 62,418

Chest Day - 12/15

12/15/2018

Face pull
16 @ 100
10 @ 110
08 @ 120
08 @ 135
08 @ 150 5

Incline chest
12 @ 112
08 @ 122 2
06 @ 122 3
05 @ 122 2

Low cable crossover
12 @ 40
08 @ 46
08 @ 54 3
06 @ 54 3

Cable crossover
16 @ 54
12 @ 60
12 @ 66
12 @ 74
10 @ 80 3
08 @ 80 2

Bench
16 @ 65
12 @ 95
05 @ 115
05 @ 135
04 @ 135
05 @ 135
04 @ 135 3

Decline chest
(12)
16 @ 102
10 @ 122 2
09 @ 122
08 @ 122 2

Triceps push
16 @ 80
16 @ 100
10 @ 120 4

Reverse triceps
10 @ 100 4

Reverse fly
10 @ 100 2

Butterfly
10 @ 145
08 @ 160
06 @ 160
07 @ 160 3 (35)
05 @ 160

Machine military press
08 @ 50 4
06 @ 50
04 @ 50

Dip machine
10 @ 145
08 @ 160

Start: 8:53
Finish: 11:06
Weight lifted: 67,259

Chest day - 12/8

12/8/2018

Face pull
10 @ 80
10 @ 100

Kick-backs (with cable)
06 @ 40 (2) - 2 sets

Cable triceps extension
10 @ 30 (2)
10 @ 40 (2)
05 @ 50 (2) - 4 sets

Incline bench press
12 @ 65
10 @ 85
08 @ 95 - 4 sets
06 @ 95 - 2 sets

Leverage decline chest press
12 @ 102
08 @ 152
10 @ 112 - 4 sets

Face pull
10 @ 100
10 @ 120
05 @ 150 - 5 sets

Low cable crossover
10 @ 40
08 @ 46 - 5 sets

Cable crossover
10 @ 54
10 @ 60
08 @ 66
08 @ 74 - 5 sets

v-bar triceps pushdown
16 @ 100
10 @ 120 - 4 sets

Reverse triceps pushdown
16 @ 60
12 @ 80
10 @ 100 - 4 sets

Machine lateral raise
10 @ 55 - 4 sets

Reverse machine fly
10 @ 100 - 4 sets

Butterfly
08 @ 154
08 @ 160 - 3 sets
06 @ 160 - 3 sets

Machine dips
16 @ 85
12 @ 115
10 @ 145 - 4 sets

Total weight lifted: 66,648

Chest day - 12/4

12/4/2018

Face pull
10 @ 65
06 @ 72.5
08 @ 80 - 5 sets

Low cable crossover
10 @ 40
08 @ 50 - 5 sets

Cable crossover
10 @ 50
08 @ 60
08 @ 70
05 @ 85
03 @ 100
08 @ 70
10 @ 60 - 2 sets

Leverage decline chest press
08 @ 80
08 @ 90
06 @ 110
05 @ 100
08 @ 90 - 4 sets

Close-grip barbell bench press
12 @ 65
10 @ 95
10 @ 105 - 3 sets
08 @ 105 - 2 sets

Leverage incline chest press
08 @ 80 - 2 sets
06 @ 100
08 @ 80 - 3 sets
07 @ 100

Reverse machine fly
08 @ 100 - 5 sets

Total weight lifted: 31,170

Back and Biceps - 12/3

12/3/2018

Straight arm
10 @ 60
08 @ 70
05 @ 85
08 @ 70

Rear delt row
10 @ 85
08 @ 105 5

Rack pull
10 @ 185
08 @ 235
03 @ 325 2
05 @ 285
06 @ 285 3
05 @ 285

Sumo DL
03 @ 185
08 @ 185
10 @ 185
11 @ 185
08 @ 185

Lat pull (Canonball grip)
10 @ 50 (2)
08 @ 60 (2)
05 @ 70 (2) 3
06 @ 70 (2)
05 @ 70 (2)

Start: 10:02
Finish: 11:14
Weight lifted: 33,855

Leg Day - 12/02

12/2/2018

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

Seated leg curl
10 @ 145
06 @ 160
05 @ 175 5
10 @ 145 3

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

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

Leg extensions
12 @ 55 (2)
08 @ 65 (2)
08 @ 75 (2) 5

Farmer carry
01 @ 104 4

Leg extensions
08 @ 55 (2) 2
10 @ 55 (2)

Leg press
10 @ 208 (2) 4

Leg press
10 @ 478
10 @ 568
08 @ 658
05 @ 748
10 @ 568

Seated leg curl
12 @ 145 3
08 @ 145

Start: 1:24
Finish: 3:18
Weight lifted: 129,175