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#11
Mar 18 2016 07:28pm
Day 3 - March 17, 2016 - OFF
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#12
Mar 18 2016 07:38pm
Day 4 - March 18, 2016 - Legs / Shoulders + Cardio



20 Min HIIT Cardio
  • Running on the track.


Barbell Squats (375 lbs max) AMRAP
15 second rest in between sets
  • 185 lbs (warmup) x 6
  • 305 lbs x 6
  • 225 lbs x 11
  • 155 lbs x 13
  • 75 lbs x 15


Leg Curls (200 lbs max) AMRAP
15 second rest in between sets
  • 100 lbs (warmup) x 6
  • 160 lbs x 8
  • 120 lbs x 9
  • 80 lbs x 13
  • 40 lbs x 16


DB Lunges (80 lbs max) AMRAP
15 second rest in between sets
  • 40 lbs (warmup) x 6
  • 65 lbs x 5
  • 50 lbs x 6
  • 35 lbs x 7
  • 15 lbs x 9


Leg Extensions (200 lbs max) AMRAP
15 second rest in between sets
  • Out of Order.
  • The seat was being replaced or something.


Standing Calf Raises AMRAP
15 second rest in between sets
  • 325 lbs x 25
  • 325 lbs x 22
  • 325 lbs x 18
  • 325 lbs x 14
  • 325 lbs x 12


DB Front Raises AMRAP
15 second rest in between sets
  • 30 lbs x 14
  • 30 lbs x 10
  • 30 lbs x 9


DB Side Raises AMRAP
15 second rest in between sets
  • 20 lbs x 12
  • 20 lbs x 9
  • 20 lbs x 7


DB Shrugs (125 lbs max) AMRAP
15 second rest in between sets
  • 65 lbs (warmup) x 6
  • 100 lbs x 20
  • 80 lbs x 20
  • 60 lbs x 25
  • 40 lbs x 21


Seated Arnold Press (70 lbs max) AMRAP
15 second rest in between sets
  • 40 lbs (warmup) x 6
  • 55 lbs x 6
  • 40 lbs x 8
  • 30 lbs x 11
  • 15 lbs x 15


Behind the Head Military Press (145 lbs max) AMRAP
15 second rest in between sets
  • 75 lbs (warmup) x 6
  • 115 lbs x 1
  • 85 lbs x 6
  • 55 lbs x 10
  • 45 lbs x 11


20 Min HIIT Cardio
  • Stationary Bike
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#13
Mar 18 2016 08:09pm
good luck man..i did Electrical Engineering major and just graduated..put on a good bit of weight the last 3 or so semesters of the program.
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#14
Mar 18 2016 08:17pm
Quote (JonBully @ Mar 18 2016 09:09pm)
good luck man..i did Electrical Engineering major and just graduated..put on a good bit of weight the last 3 or so semesters of the program.


I had to take the intro to electrical engineering class my freshman year. Fuck that dude I hated it.

Today's workout (Legs/Shoulder + Cardio) was one of the hardest things I have ever done and I was a wrestler lol.

After the first 20 min hiit cardio, then squats, then leg curls, I wanted to quit. My legs were so dead.
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#15
Mar 18 2016 09:37pm
Quote (spt_94 @ Mar 18 2016 08:17pm)
I had to take the intro to electrical engineering class my freshman year. Fuck that dude I hated it.

Today's workout (Legs/Shoulder + Cardio) was one of the hardest things I have ever done and I was a wrestler lol.

After the first 20 min hiit cardio, then squats, then leg curls, I wanted to quit. My legs were so dead.


lol..i liked the circuits and power classes...i hated my microprocessors and other coding classes as well as signals and systems class.
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#16
Mar 19 2016 03:34pm
Day 5 - March 19, 2016 - Chest / Bis + Cardio



20 Min HIIT Cardio
  • Running on the track.


DB Incline Bench (100 lbs max) AMRAP
15 second rest in between sets
  • 50 lbs (warmup) x 6
  • 80 lbs x 6
  • 60 lbs x 8
  • 40 lbs x 11
  • 20 lbs x 15


DB Flat Bench (100 lbs max) AMRAP
15 second rest in between sets
  • 50 lbs (warmup) x 6
  • 80 lbs x 3
  • 60 lbs x 6
  • 40 lbs x 10
  • 20 lbs x 16


DB Pullovers (80 lbs max) AMRAP
15 second rest in between sets
  • 40 lbs (warmup) x 6
  • 65 lbs x 11
  • 50 lbs x 14
  • 30 lbs x 20
  • 15 lbs x 30


Cable Flies (35 lbs max) AMRAP
15 second rest in between sets
  • 15 lbs (warmup) x 6
  • 25 lbs x 16
  • 20 lbs x 12
  • 15 lbs x 12
  • 10 lbs x 18


Standing DB Curls (50 lbs max) AMRAP
15 second rest in between sets
  • 25 lbs (warmup) x 6
  • 40 lbs x 6
  • 30 lbs x 9
  • 20 lbs x 15
  • 10 lbs x 25


E-Z Bar Preacher Curls (70 lbs max) AMRAP
15 second rest in between sets
  • 40 lbs (warmup) x 6
  • 50 lbs x 6
  • 40 lbs x 9
  • 30 lbs x 14
  • 20 lbs x 19


Barbell Curls (100 lbs max) AMRAP
15 second rest in between sets
  • 50 lbs (warmup) x 6
  • 80 lbs x 6
  • 60 lbs x 10
  • 40 lbs x 16
  • 20 lbs x 30


20 Min HIIT Cardio
  • Elliptical


This post was edited by spt_94 on Mar 19 2016 03:34pm
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#17
Mar 19 2016 04:08pm
Having a body fat goal without knowing your body fat makes monitoring progress difficult.
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#18
Mar 20 2016 01:26pm
not sure if I should go on 2 days off 1 day, on 2 days, off 1 day, etc.

Debating whether or not to do that or head to the gym today.
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#19
Mar 20 2016 03:28pm
Day 6 - March 20, 2016 - OFF
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#20
Mar 21 2016 03:00pm
Week 2

  • Weight: 167.2 lbs (-1.2 lbs from last week)
  • Daily Intake: 1,940 calories
  • Protein: 40% ~ 194g
  • Carbs: 30% ~ 146g
  • Fat: 30% ~ 65g
  • Water: 1 gal +


This post was edited by spt_94 on Mar 21 2016 03:00pm
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