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Calisthenics as warm up:

 

Weight Assisted Pull Up: Resistance Level 8 1x9

 

Punching Russian Twist: BW 1x15

 

Chest Raise: BW 1x15

 

Resistance Training:

 

EZ Grip Bar Bicep Curl: 45lbs 1x8; 30lbs 1x10

 

Dumbbell Rows: 30lbs 2x12

 

Widegrip Lat Pulldown: 120lbs 1x8; 105lbs 1x10

 

Stretching and 20 minutes HIIT

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Calisthenics as warm up:

 

Body weight squat: BW 1x15

 

Floor Side Leg lifts: 1x15 each side

 

Arch rises: 1x10 each side

 

Resistance Training:

 

Leg Extensions: 110lbs 1x10; 95lbs 1x12

 

Lying Leg Curls: 105lbs 1x8; 90lbs 1x12

 

Dumbell Seated One Leg Calf Raise: 25lbs 2x12

 

Hip Abduction: 170lbs 1x8; 155lbs 1x12

 

Hip Adduction: 190lbs 1x8; 175lbs 1x12

 

Barbell Squat: 155lbs 1x10; 135lbs 1x12

 

Stretching and 20 minutes HIIT

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Seated Pectoral Fly: 110lbs 2x12

 

Rear Delt Row: 90 2x12

 

Dumbbell Lateral Raise: 15lbs 1x8; 10lbs 1x10

 

Dumbbell Frontal Raise: 15 1x10; 10lbs 1x12

 

Lying Close-Grip Barbell Triceps Press To Chin 55lbs 2x12

 

Cable Shoulder Press: 50lbs 2x12

 

Barbell Flat Bench Press: 130lbs 1x8; 115lbs 1x9

 

Abdominal Machine: 85lbs 1x15; 70lbs 1x15

 

Back Extension: 155lbs 1x15; 140lbs 1x15

 

Transverse Vaccum: 2x60 seconds

 

20minutes of HIIT

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  • 1 month later...

Forgot to do Calisthenics as warm up

 

 

Resistance Training:

 

Leg Extensions: 135lbs 1x12; 120lbs 1x12

 

Leg Curls: 105lbs 1x8; 90lbs 1x12

 

Dumbell Seated One Leg Calf Raise: 55lbs 2x12

 

Hip Abduction: 180lbs 1x8; 165lbs 1x10

 

Hip Adduction: 200lbs 1x10; 185lbs 1x12

 

Barbell Squat: 185lbs 1x10; 145lbs 1x15

 

Stretching and 20 minutes HIIT

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  • 3 weeks later...

Barbell Bench Press: 135lbs 1x4; 115lbs 1x10

 

Seated Leg Press: 280lbs 1x8; 265lbs 1x15

 

Seated Calf Press: 280lbs 1x15; 265 1x15

 

Pectoral Fly: 85lbs 2x12

 

Rear Delt Fly: 85lbs 2x12

 

Dumbell Lateral/Frontal Raise: 12.5lbs 1x7, 7.5lbs 1x10

 

Arm Extension Machine 45lbs 2x12

 

Ride my bike around Boston for Cardio

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Warm Up:

 

Assisted Medium Parallel Grip Chin-ups: Resistance 6 1x9

 

Crunch: BW 1x15

 

Reverse Crunch

 

Chest Raise: BW 1x12

 

Side Bend BW (both sides): 1x12

 

Strength Training:

 

Row: 160lbs 2x12

 

Dumbell Row: 35lbs 2x12

 

Dumbell Bicep Curl: 30lbs 1x7; 20lbs 1x10

 

Ab Crunch/Reverse Crunch Machine: 35lbs 1x15

 

Back Extension: 175lbs 1x15

 

Transverse Vaccum: 2x60 seconds

 

Skipped Neck Extension and Woodchop

 

20 minutes cardio

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  • 3 weeks later...

Machine Shoulder Press: 90lbs 1x12

 

Machine Chest Press: 130lbs 1x10

 

Ab Crunch/Reverse Crunch Machine: 35lbs 1x15

 

Back Extension: 175lbs 1x15

 

Transverse Vaccum: 1x60 seconds

 

Mild stretching as a cool down

 

20 Minutes H.I.I.T

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  • 1 month later...

Lately my schedule has been messed up due to my lack of funds, and lack of education. That's why I've been trying really hard to pass my ACE exam. I'm embarrassed to say that I've gained some weight as well, some muscle, but some fat as well. I feel that once I pass my ACe exam and get a better paying job, my exercise schedule and what not will improve. Right now I'm just venting because I haven't had such a great year.

 

To start I lost my friend Nigel to AIDS, I have been screwed over by the AANE and my social worker Laura Ann Morrissey, who I do not recommend anyone see, because you'd be better off shooting yourself through the skull than being her client. And Having Aspergers as well as all this other stress really makes it hard for me to focus on studying or preparing for my ACE exam, which I'm retaking this saturday the 25th again. In the meantime, I got to get plenty of sleep, good quality nutrition, enough studying, and put together a good support system.

 

Oh yea and fuck thosewho are my foes on this forum, and fuck people like Vegan Joe, Katz and Ruz! Fuck you for being douchebags and doubting me! You are the scum of this world, you are the dust on the streets, and you are the dirt under my nails!

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Finally passed my ACE exam. And guess what all my foes Vegan Joe, beforewisdom Ruz, blabbate, dropsoul, xjohanx, Zack and katz I made something of myself. I know how badly you used to lecture me, make fun and make me feel like shit but you are wrong. Fuck you for doubting me, and making fun of me internet bullies and internet tough guys. I did it with no help or influence from you, especially you beforewisdom, Ruz and Vegan Joe, you're fucking self righteous bullies and douchebags!

 

Now that I properly vented, I have been feeling a lot better with myself for finally passing my ACE exam. A new chapter has opened up for me in my life. Many doubted me, many said I wasn't able to do it, but yet hear I am unbent, unbowed, unbroken, and unchanged. The only thing about me that is different is my knowledge of fitness related things and my own overall fitness.

 

Though I have had some obstacles come in my way I know I'll get passed them, and be victorious.

 

Today I got in some weight training, (Leg day) stretching as a cooldown, and Parkour for cardio.

 

BW Squat Warm up 1x15

 

Machine Leg Press: 325lbs 1x8; 310lbs 1x10

 

Machine Plantarflexion Calf Press: 225lbs 2x12

 

Machine Dorsiflexion Calf Press: 325lbs 2x10

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Warm Up

 

Negative Pull Ups: BW 1x10

 

Bicycle Crunch: BW 1x15

 

Swiss Ball Chest Raise: BW 1x15

 

Strength Training

 

Lat Pull Down 120lbs 1x10; 105lbs 1x10

 

Ab Crunch/Reverse Crunch Machine: 50lbs 2x15

 

Back Extension Machine: 180lbs 2x15

 

Cable Woodchop: 70lbs 2x15

 

Stretching as Cooldown and walking for cardio.

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  • 3 weeks later...
  • 2 weeks later...

Went to the doctors had my ribs checked out. Nothing too serious thankfully, but am taking anti inflammatory drugs, taking it slow and what not until it gets better.

 

I started by going to the gym and worked my legs today.

 

Narrow Stance Leg Press, and Plantar/Dorsiflexion Calf Raise: 360lbs 2x15

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  • 2 weeks later...

So the hurricane wasn't as bad here as it was in other states. I pray the gods have protected all my friends here on this forum. To my foes I hope the gods gave you no protection, because you are nothing but scum and bullies, and you deserve nothing but dishonor and misery!

 

So today I did some stationary bike inside in the afternoon, and then later, when the rain and winds settled I went for a nice run.

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  • 2 weeks later...
  • 2 weeks later...
  • 1 month later...

Smith Machine Shoulder Press: 65lbs 1x8; 40lbs 1x10

 

Smith Machine Chest Press: 125lbs 1x8; 110lbs 1x12

 

Row: 180lbs 1x8

 

Narrow Stance Leg Press: 410lbs 2x15

 

Plantar Flexion Calf Raise: 410lbs 2x15

 

Dorsi Flexion Calf Raise: 410lbs 2x15

 

Ab Crunch/Reverse Crunch Machine: 60lbs 1x15; 45lbs 1x15

 

Back Extension: 190lbs 1x15; 205lbs 1x10

 

Transverse Vacuum: 2x60 seconds

 

This is all in regards to weight training, my diet however needs a lot of work, I've gained some weight due to medications, a bike accident, and behavioral changes, I'm so ashamed of myself for this, and wish to improve greatly. I want to lose fat weight, not the muscle weight. Although I've gained much strength and flexibility, I have a lot of work to do, to regain my cardiovascular fitness and desired body composition. Any suggestions will be appreciate.

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