Fitraver gains and goals 2017

[Fitraver]

Arm pump done. Did my first real cardio session In Weeks

12/27 - Biceps/Triceps/Abs/Cardio (Random lifts)

High Cable Curls: warmup: 20x10x2 … 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: 35x12x3 (controlled reps)

Single Arm Seated Preacher Curl Machine: working: 35(each arm)x12x3 back home gym

Barbell Curls: working: 75x10x3 (3 second negative, keep perfect form)

Single Arm Cable Extensions: warmup: 20x10z2 … 50x12x3 back home gym

Close Grip Bench Press: working: 135x10x3 (5 second negative, then explode out)

Reverse Grip Tricep Pressdowns: working: 120x12x3 back home gym

Overhead Cable Extensions: 150x10x3 (lower weight behind head and pause at stretched position for a second)

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

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

Cardio: 20 min uphill walk.

 

[Fitraver]

Not much to update here. Work then rest day. Possibly may do back and take off Sunday instead. Getting a venison dinner tonight so that’s new.

 

[Fitraver]

Ended up getting in my back lift. Will take off Sunday instead since I’ll be traveling.

12/26 - Back/Traps (random lifts) day early

Focus on solid form with good stretch and contraction, 2-3 minute rest between working sets

Lat Pulldown Machine (Single Arm): warmup: 45(each arm)x15x2 … working: 90x12x4 back home gym

Seated Row Machine (single arm): 80(each arm)x12x4 back home gym

Wide Grip Pulldowns (Neutral Grip): working: 210x12, 210x11, 210x10x2 back home gym

Single Arm DB Rows: working: 90x12x3

Standing Shrug Machine: working: 90(each arm)x15x4
.

 

[rnmuscle]

Killing Bambie? Where im at is conceal and carry, grenade launchers, so you never know if that deer is gonna shoot back!!! have a safe trip, if long flight maybe take an aspirin, so no DVTs.

 

[Fitraver]

It was sooooooooo good!!

 

[Fitraver]

Short day at work today hopefully. Then another leg session. About all I got lol

 

[Fitraver]

Another leg day in the books.

12/29 - Legs/Calves (random lifts)

Single Leg Seated Leg Curls: warmup: 50x15x2 … working: 100x12x4
Ss’d
Seated Leg Curls: working: 100x15x4
back home gym

Split Squats: warmup: working: 55x12x4

Leg Press: working: 380x20, 580x12x3back home gym

Lying Leg Curls: working: 180x12x4 back home gym

Seated Calf Raises: 90x15x4
.

 

[Fitraver]

Morning fellas.

No big plans for today. Just meals and shoulder session at some point. Tomorrow will be a rest day.

 

[Fitraver]

Delt work finished. Cheat meal soon.

12/30 - Shoulders/Abs (random lifts)

Shoulder Press Machine: warmup: 45(each arm)x15x2 … working: 90x15, 105x10x3 back home gym

Seated DB Side Raises: warmup: working: 30x12x4

DB Front Raises: working: 35x10x4

Standing Single Arm Presses: working: 50x15x4

Rear Peck Deck Flyes: working: 150x12x3 back home gym

Bent Over Rear Delt Cable Flyes: 22x10x3 back home gym on weird rack

Decline Bench Crunches: bwx20x3

Leg Raises: bwx20x3

 

[Fitraver]

Morning boys. Have a safe and happy nye! Rest day for me today.

 

[Fitraver]

Happy New Year Guys. Today will be another rest for me. Tomorrow too since I have to travel. 3 days off in a row is unheard of for me lol.

 

[Fitraver]

All I have to say today guys is FUCK this cold. Get me home!

 

[Fitraver]

Was able to get in a quick chest lift after all.

1/2 - Chest (did random lifts)

DB Bench Press: 45x15, 65x10 … working: 100x11x4

Incline DB Bench Press: warmup: working: 85x12x4

Cable Flyes: warmup: working: 60x12x4 back home gym

Chest Press Machine: 160x10x4 back home gym

 

[Fitraver]

Well got back to my scale today. 209.2. So dropped a little water which I knew would happen going to a cruise. Plan is to hopefully hang here for several weeks then cut. Legs later today. Man it’s good to be home.

 

[Fitraver]

Leg day workout done. Still hitting the unilateral stuff.

1/3 Legs/Calves (did random lifts)

6 minutes warm up on bike level 5

Single Leg Lying Curls: warmup: 40x20x2 … working sets: 95x10x4
Ss’d
Lying Leg Curls: working: 95x15x4

Single Leg Standing Hamstring Curls: working: 80x12x4

Single Leg Press: warmup: 90x15x2 … working: 180x12x4 did Squats this week warmup: 135x10, 225x10 … working: 315x10x3

Single Leg Extensions: working: 90x15x3
Ss’d
Leg Extensions: working: 90x15x3

Single Leg Standing Calf Raises: 30x15x4
Ss’d
Standing Calf Raises: working: 30x15x4

 

[Fitraver]

Weight this am was 209.4. Man it’s getting really hard for me to put away all this food now. Yesterday I missed my bagel and peanut butter pwo and barely got all my lucky charms down. This morning I didn’t even want to finish my oatmeal. At this point im just trying to maintain. So if I get full I’m not forcing the rest down.

Normally a rest day but missed Tuesday so arms today later.

 

[Fitraver]

Arm pump today.

1/4 - Biceps/Triceps/Abs (Random lifts)

High Cable Curls: warmup: 20x20 … working: 42.5x12, 44x10x2 (focus on contracting where bicep is at shortest … with elbow elevated and almost behind head … slow reps under full control)

Alt DB Curls: working: 35x14, 40x10x2 (controlled reps)

Single Arm Seated Preacher Curl Machine: working: 35x12x3

Barbell Curls: working: 80x10x3 (3 second negative, keep perfect form)

Single Arm Cable Extensions: warmup: 20x10z2 … 50x15, 60x12x2

Close Grip Bench Press: working: 135x10x3 (5 second negative, then explode out)

Single Arm Reverse Grip Tricep Pressdowns: working: 50x10x3

Tricep Extension Machine: working: 115x12x3

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

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

 

[Fitraver]

Morning guys. 210.2 today. Off work and chilling at home then headed for some back work later.

 

[Fitraver]

Back workout in the books.

1/5 - Back/Traps (random lifts)

Focus on solid form with good stretch and contraction, 2-3 minute rest between working sets

Lat Pulldown Machine (Single Arm): warmup: 45(each arm)x15x2 … working: 95x12x4

Seated Row Machine (single arm): 90(each arm)x12x4

Wide Grip Pulldowns (Neutral Grip): working: 210x12, 210x11, 210x10x2

Straight Arm Pulldowns: working: 100x12x4

Standing Shrug Machine: working: 90(each arm)x15x4

 

[Fitraver]

Leg day done. Now for some bdubs

1/6 - Legs/Calves (random lifts)

Single Leg Seated Leg Curls: warmup: 50x15x2 … working: 100x12x4
Ss’d
Seated Leg Curls: working: 100x15x4

Split Squats: warmup: working: 55x12x4

Single Leg Press: working: 225x12x4

Hack Squat: working: 405x10x4

Seated Calf Raises: 100x12x4