Page 1 of 2 12 LastLast
Results 1 to 10 of 18
  1. #1
    Experienced Member utefaninutah's Avatar
    Join Date
    Jun 2011
    Location
    Utah
    Posts
    64

    Anthony's Public Log

    Starting this log to trak my progession and also to get any feedback on my routine. I'll post a link in a bit to the routine I submitted. Mostly I follow the routine, then do a couple lifts where I feel I could use a little extra work that day.

    I was 5'10" 198lbs 40% body fat in January, down to 170lbs 15%-20%(haven't measured recently) now. Was just wanting to lose some weight and fat before, but now I'm wanting to become a serious lifter, building strength and mass. Again, any suggestions are welcome.

    6/5/11 Work Out (Legs) weight all in lbs

    2 Scoops C4 before workout

    Dumbbell Side Bend 55.0x20,65.0x20,65.0x20

    Seated Leg Curl 152.0x11,152.0x10,152.0x12

    Leg Extensions 115.0x10,115.0x12,115.0x10

    Front Barbell Squat 185.0x9,175.0x10,175.0x8

    Decline Oblique Crunch till fail 3 sets

    Rocking Standing Calf Raise 205.0x20,205.0x25,205.0x23

    Seated Calf Raise 160.0x10,160.0x10,160.0x10

    Straight Leg Calf Press 280.0x35,360.0x20,400.0x17

    Sit Up till failure 3 sets

    Dumbbell Decline Fly 60x8,60x6,45x8

    Hammer Curls 60x8,60x8,90x8

    Dumbbell Shoulder Shrug 180x15,180x12,180x11

    Palms-Up Barbell Wrist Curl Over A Bench 50x15,50x13

    30 min Elliptical

    2 Scoops Muscle Milk Chocolate after
    Last edited by utefaninutah; 07-06-2011 at 07:38 PM.

  2. #2
    Experienced Member utefaninutah's Avatar
    Join Date
    Jun 2011
    Location
    Utah
    Posts
    64
    My routine

    [url]http://www.jefit.com/routines/workout-routine-database.php?id=3160[/url]

  3. #3
    Experienced Member utefaninutah's Avatar
    Join Date
    Jun 2011
    Location
    Utah
    Posts
    64
    Yeah I'm lifting Mon, Tues, Thurs, and Fri and I do Cardio Wed, Sat and go for a hike and swim in the resivor with friends on Sun. I'm thinking I want to start bulking though, I just don't know if my routine is gonna cut it for that =/

  4. #4
    Experienced Member utefaninutah's Avatar
    Join Date
    Jun 2011
    Location
    Utah
    Posts
    64
    Ran on treadmill H.I.I.T style(first time trying it, and I like it so far) today for 20 min and elliptical for 10 min.

    Dumbell Bicep Curl 45.0x10 3 sets

    Tricep Rope Pulldown 170.0x8 3 sets

    Cable Bicep Curl 140.0x10 3 sets

    Air Bike 1min

    Plank 1min

    Crunches (50 normal and 20 each side for obliques)

    Workout fueled by Coheed & Cambria's In Keeping Secrets of Silent Earth: 3
    Last edited by utefaninutah; 07-09-2011 at 03:04 PM.

  5. #5
    Experienced Member utefaninutah's Avatar
    Join Date
    Jun 2011
    Location
    Utah
    Posts
    64
    Chest/Back

    Leg Raise 0.0x13,0.0x10,0.0x10

    Barbell Bench Press 145.0x8,185.0x8,185.0x6

    Barbell Decline Bench Press 135.0x10,155.0x8,185.0x4

    Cable Cross Over 60.0x8,60.0x7,70.0x5

    Tuck Crunch 0.0x20,0.0x15,0.0x10

    Back Extensions - Hyperextensions 25.0x10,25.0x10,0.0x12

    Cable Incline Pushdown 130.0x9,140.0x5,130.0x7

    Pullups 170.0x5,170.0x7,170.0x7

    Barbell Side Bend 45.0x20,45.0x20,45.0x20

    Cable Seated Row 140x10,150x8,150x6
    Anthony-Gamertag Sabathian Beast-[email]theuglydragon@gmail.com[/email]

    "The best activities for your health are pumping and humping." --Arnold Schwarzenegger

  6. #6
    I Am JEFIT Legend Deviation's Avatar
    Join Date
    Apr 2011
    Location
    Ohio
    Posts
    1,864
    Congrats on the progress so far. You routine seems OK for bulking. May want to consider reducing some of the cardio work. Just need to see what the diet looks like.
    Please do not PM support requests. Post them ->[URL="https://www.jefit.com/forum/forumdisplay.php?14-JEFIT-App-and-Website-Questions"]here[/URL]<-.
    -=Justin=- [URL="http://twitter.com/#!/JustinDoles"]@JustinDoles[/URL] - IG: [URL="https://instagram.com/justin_doles/"]justin_doles[/URL]- Fueled by Nerd Rage

    [URL="http://www.jefit.com/forum/showthread.php?6753-Deviation-s-Secret-Public-Log"]* Workout Log[/URL] | [URL="http://www.jefit.com/forum/showthread.php?16131-5-3-1-Workbook-Spreadsheet-Resources"]5/3/1 Workbook + Resources[/URL]

  7. #7
    Experienced Member utefaninutah's Avatar
    Join Date
    Jun 2011
    Location
    Utah
    Posts
    64
    Usually oatmeal with a little fruit in the morning, 1 scoop muscle milk midday, turkey sandwich with some fruit and veggies for lunch, workout, 2 scoops muscle milk after, and dinner varies but usually homecooked meat and veggies; yams, spaghetti, broccoli, carrots, potatoes, meatloaf, pork, steak, or cowboy stew(which is steak cooked in broth with onions, carrots, potatoes, peas). Maybe have a soda or two every month, and a few beers and hard liquor on the weekends ha.
    Anthony-Gamertag Sabathian Beast-[email]theuglydragon@gmail.com[/email]

    "The best activities for your health are pumping and humping." --Arnold Schwarzenegger

  8. #8
    Experienced Member utefaninutah's Avatar
    Join Date
    Jun 2011
    Location
    Utah
    Posts
    64
    6/8/11 Shoulders/Forearms

    Sit Up 0.0x10,0.0x999,0.0x999

    Cable Internal Rotation 60.0x15,80.0x8,80.0x9

    Cable Shrug 120.0x30,170.0x25,250.0x15

    Dumbbell Shoulder Press 45.0x12,50.0x10,50.0x6

    Front Plate Raise 45.0x10,45.0x10,45.0x12

    Seated Side Lateral Raise 15.0x13,15.0x10,15.0x12

    Bent Knee Hip Raise 0.0x10,0.0x10,0.0x10

    Barbell Behind The Back Wrist Curl 125.0x15,125.0x13,125.0x12

    Reverse Barbell Preacher Curls 75.0x7,45.0x12,45.0x10

    Palms-Up Barbell Wrist Curl Over A Bench 60.0x25,80.0x7,80.0x9

    Torso Rotation 0.0x999,0.0x999,0.0x999

    Listened to Asking Alexandria, good English metalcore band.
    Last edited by utefaninutah; 07-09-2011 at 04:45 PM.
    Anthony-Gamertag Sabathian Beast-[email]theuglydragon@gmail.com[/email]

    "The best activities for your health are pumping and humping." --Arnold Schwarzenegger

  9. #9
    Experienced Member utefaninutah's Avatar
    Join Date
    Jun 2011
    Location
    Utah
    Posts
    64
    6/9/11 Cardio

    Ran about 2.5 miles with my buddy. Legs are jelly.
    Anthony-Gamertag Sabathian Beast-[email]theuglydragon@gmail.com[/email]

    "The best activities for your health are pumping and humping." --Arnold Schwarzenegger

  10. #10
    Experienced Member utefaninutah's Avatar
    Join Date
    Jun 2011
    Location
    Utah
    Posts
    64
    Ok took a few days off from posting, but basically ran Sunday, rested Monday(had wisdom teeth pulled out so I took my cheat day as well). Tuesday got back into it; did some squats, calf raises, bicep curls, tricep extensions and pull downs, leg extensions. Focused on arms and legs for the most part, did some abs as well. Yesterday was a run day, did some cardio, push mowed my lawn, and pull-ups anytime I went in or out of my room.
    Anthony-Gamertag Sabathian Beast-[email]theuglydragon@gmail.com[/email]

    "The best activities for your health are pumping and humping." --Arnold Schwarzenegger

Similar Threads

  1. [4 days/week][General][Intermediate] Anthony\'s 4 day split
    By Anthony_C in forum General Fitness Routines
    Replies: 0
    Last Post: 04-30-2012, 01:35 PM
  2. Patrick_IL Public Log
    By bigbeardiver in forum Public Log
    Replies: 13
    Last Post: 03-26-2012, 02:42 AM
  3. MrWrights Public Log
    By mrwright in forum Public Log
    Replies: 139
    Last Post: 02-22-2012, 12:21 PM
  4. [5 days/week][General][Advanced] anthony
    By Anthony Van Horn in forum General Fitness Routines
    Replies: 0
    Last Post: 02-10-2012, 04:59 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •