Fitraver gains and goals 2017

[Fitraver]

Got In My shoulder gains.

1/20 - Shoulders/Abs (random lifts)

Single Arm Hammer Shoulder Press Machine: warmup: 45x15x2 … working: 100x12x4

DB Side Raises: working: 40x15x4

Seated DB Front Raises: working: 25x12x4

Seated DB Presses: working: 50x22x4

Seated Rear Delt Flyes: 25x20, 30x20x2

Rear Peck Deck Flyes: working: 160x12x3

Decline Bench Crunches: bwx20x3

Leg Raises: bwx20x3

 

[Fitraver]

210.4 today. Yesterday was a rest day after racing the night before. Didn’t get much sleep lol and ate total crap including some red velvet cake that was amazing. Back tot the work grind and chest tonight. Pulling blood today for my doc as well and will get my other markers in a couple weeks to make sure I’m good to blast.

 

[Fitraver]

Solid chest day and finishing up cardio.

1/22 - Chest/Cardio (new cut routine)

Flat DB Flyes: warmup: 25x15x2 … working: 40x12, 40x15x3 (slow negative, hold pause at bottom for 2 seconds)

Incline DB Bench Press: working: 85x10 drop 60x12 drop 45x14 for 4 sets (slow reps all the way down then squeeze out)

Hammer Chest Press: 70x10x4

DB Bench Press: 75x15x2, 75x13x2

Cardio: 20 Minutes Uphill Walk (8%, 3.5)

 

[Fitraver]

Sitting at 209.) today. Need to get myself a lipid panel here soon too to make sure those numbers are okay to go. Then it’s Blast time.

Another crazy day of work and some legs later.

 

[Fitraver]

Man my fatass is not used to these drop sets. Thought I was gunna die after those hacks.

1/23 Legs/Calves (New Cut Routine)

6 minutes warm up on bike level 5

Single Lying Leg Seated Leg Curls: warmup: 50x15x2 … working: 80x15x3
Ss’d
Seated Leg Curls: working: 80x20x3

Hack Squats: warmup: warmup: 90x15, 180x15 … Working: 360x12 drop 180x12 for 3 sets (slight pause at bottom explode up)

Single Leg Hamstring Curls: working: 75x15x3

Single Leg Extensions: working: 90x20x3
Drop
Leg Extensions: 90x15x3

Single Leg Seated Calf Raises: 45x20x4

 

[fitstudboi]

a grueling leg day some carry around a paper bag! lol!!

 

[Fitraver]

Today was 210.6. Work work work work arms. Lol

 

[Fitraver]

Some arms abs and cardio today.

1/23 - Biceps/Triceps/Abs/Cardio (New Cut Routine)

High Cable Curls: warmup: 20x20 … working: 40x10x3 (focus on contracting where bicep is at shortest … with elbow elevated and almost behind head … slow reps under full control)

Alt DB Curls: working: 35x15 drop 25x10 for 3 sets (controlled reps)

Seated Preacher Curl Machine: working: 70x12x3

Incline DB Curls: working: 25x14x3

Single Arm Cable Extensions: warmup: 30x15x2 … 55x15x3

Dip Machine: working: 210x15 drop 170x15 for 3 sets

Reverse Grip Cable Extensions: working: 100x15x3

Close Grip Bench Press: working: 135x15x3 (5 second negative, then explode out)

Leg Raises: bwx15-20x3 (focus blowing all air out on crunch)

Decline Crunches: Bwx15-20x3 (focus blowing all air out on crunch)

Cardio: 20 minutes Uphill Walk (8%, 3.5)

 

[Fitraver]

Rest day today and I’m super glad. Resin a little run down today. Wish I could go back to bed. 209.4 today.

 

[Fitraver]

209.8 and finally the end of the work week. Back attack later.

 

[Fitraver]

Solid back day complete now finishing cardio.

1/26 - Back/Traps/Cardio (New Cut Routine)

Lat Pulldown Machine (Single Arm): warmup: 45(each arm)x15x2 … working: 115x12x4

Seated Row Machine (single arm): 115(each arm)x12 drop 70x for 3 sets

Reverse Grip Pulldowns: working: 180x12x4

Straight Arm Pulldowns: working: 100x12x4

Seated Machine Shrugs: 90(each arm)x15x4

Cardio: 20 minutes Uphill Walk (8%, 3.5)

 

[Fitraver]

Some shoulders and abs on this splendid Saturday.

1/27 - Shoulders/Abs (New Cut Routine)

Single Arm Hammer Shoulder Press Machine: warmup: 45(each arm)x15x2 … working: 900x12x4

Seated DB Presses: working: 60x15x4

DB Side Raises: working: 40x15x3
Ss’d
Seated Machine Side Raises: working: 40x20x3

Standing DB Front Raises: working: 30x12x3
Seated DB Front Raises: working: 15x12x3

Seated DB Rear Delt Flyes: 30x20x3

Rear Peck Deck Flyes: working: 130x20x3

Decline Bench Crunches: bwx20x3

Leg Raises: bwx20x3

 

[Fitraver]

Last nights amazing pizza has me back up to 209.6 today. Gunna bump the diet down a little more ever so slightly this week. Man where did that weekend go? I don’t wanna work.

 

[Fitraver]

Chest and cardio.

1/29 - Chest/Cardio (new cut routine)

Flat DB Flyes: warmup: 25x15x2 … working: 40x15x4 (slow negative, hold pause at bottom for 2 seconds)

Incline DB Bench Press: working: 85x10 drop 60x12 drop 45x14 for 4 sets (slow reps all the way down then squeeze out)

DB Bench Press: 75x15x2, 75x14x2

Hammer Chest Press: 55(each arm)x20x2, 55x18x2

Cardio: 20 Minutes Uphill Walk (8%, 3.5)

 

[Fitraver]

209.6 this am. Work and legs later.

 

[Fitraver]

Legs are toast. Car wash then food lol.

1/30 Legs/Calves (New Cut Routine)

6 minutes warm up on bike level 5

Single Leg Seated Leg Curls: warmup: 50x15x2 … working: 90x15x3
Ss’d
Seated Leg Curls: working: 90x20x3

Hack Squats: warmup: 180x15 … Working: 360x12 drop 180x12 for 3 sets (slight pause at bottom explode up)

Single Leg Hamstring Curls: working: 75x15x3

Single Leg Extensions: working: 90x20x3
Drop
Leg Extensions: 90x20x3

Standing Calf Raises: 175x15x4

 

[Fitraver]

Hump day and 208.8. Headed to work and of course the moon is directly behind me. Hopefully I can check it when I get there. Arms later.

 

[Fitraver]

Solid arm pump today. I am so ready to cut. Bout 3 more weeks then it’s go time.

Haven’t posted a pic in a bit so here ya go!

1/31 - Biceps/Triceps/Abs/Cardio (New Cut Routine)

High Cable Curls: warmup: 20x20 … working: 40x12x3 (focus on contracting where bicep is at shortest … with elbow elevated and almost behind head … slow reps under full control)

Alt DB Curls: working: 35x15 drop 25x10 for 3 sets (controlled reps)

Seated Preacher Curl Machine: working: 70x12x3

Incline DB Curls: working: 25x14x3

Single Arm Cable Extensions: warmup: 30x15x2 … 55x15x3

Dip Machine: working: 210x15 drop 170x15 for 3 sets

Close Grip Bench Press: working: 135x15x3 (5 second negative, then explode out)

Reverse Grip Cable Extensions: working: 100x15, 110x15x2

Leg Raises: bwx15-20x3 (focus blowing all air out on crunch)

Decline Crunches: Bwx15-20x3 (focus blowing all air out on crunch)

Cardio: 20 minutes Uphill Walk (8%, 3.5)

 

[fitstudboi]

wow dude u put on some size!..guns looking awesome. yup. all those workouts are doing it for u man.

 

[Fitraver]

Thanks bro.