Weekly Workout Progress

The Dark King said:
Eating sounds good and the cardio sounds good too
Are you injured you? You could be lifting way more and it burns up that fat real good. I eat like shit (gotta do better with it) and I still lose because I go pretty heavy.
Today is biceps, back, and legs

Long bar curls 95lbs x 8 115lbs x6 115lbs x 6 95lbs x 8
Bent over rows 185lbs x 6 225lbs x 4 225lbs x 4 185lbs x 6 (smith machine)
Smith Machine Squat 275 x12 2 sets

Concentration curls 60lbs x 10 70lbs x 8 70lbs x 8 60lbs x 8
Smith Machine dead lift 275lbs x 6 2 sets 305lbs x 6 2 sets
Leg press 540lbs x 8 2 sets 630lbs x 6 2 sets

Machine bicep curls 160 lbs x 8 then rack the whole thing for reps 2 sets
Lat pull down chin up hand placement 200lbs x 15 2 sets
Machine leg press rack the whole thing for two sets of 25

Not trying to tell you what to do just from what I've seen you're definitely capable of more. I'm a chicken weakling lol
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Great job!

No time to be brolic like that. I'm just focused on increasing my cardiovasular endurance and attaining an lean defined look.

Ches said:
Those are high in salt. Esp if the soup is canned soup. Water weight.....
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Low carb diets typically are high in salt. The scale didn't go down but my thighs and waiste sure is. Plus my expections are unrealstic. If I lost 5lbs a week, that'd be 20lbs in an month.

Stizzy said:
What about legs? Squats?????????? (225 lbs 8 reps 3 set free weights) would be great for starters. I say free weights because they force you to stabilize your core.
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FUCK SQUATS! I haven't squatted for real in years. It drains the life out of me. The only time I nearly blacked out in life was maxing out on squats.
 
4north1side2 said:
Great job!

No time to be brolic like that. I'm just focused on increasing my cardiovasular endurance and attaining an lean defined look.



Low carb diets typically are high in salt. The scale didn't go down but my thighs and waiste sure is. Plus my expections are unrealstic. If I lost 5lbs a week, that'd be 20lbs in an month.



FUCK SQUATS! I haven't squatted for real in years. It drains the life out of me. The only time I nearly blacked out in life was maxing out on squats.
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Cause that shit is a fully body workout. It ain't all legs which is why i don't mess with it. I'm getting older can't compromise my back. Those injuries follow you for life.
 
The Dark King said:
Cause that shit is a fully body workout. It ain't all legs which is why i don't mess with it. I'm getting older can't compromise my back. Those injuries follow you for life.
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That's more reason to do them. Lol. You don't have to kill yourself with heavy weight. And proper technique is a must but oh well.
 
Stizzy said:
That's more reason to do them. Lol. You don't have to kill yourself with heavy weight. And proper technique is a must but oh well.
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True but been on a over training program lately where heavy is the only way to do shit but you do have a point. I might incorporate it when I have my circuit month
 
Squats and deads as we all know works the entire body gave up my gym membership last year , I do have enough to get in shape but no room for a squat cage but like north said to old to be maxing out squating anyway ,, I still deadlift nothing crazy 275 tops 10 yrs ago could pull 450 dem days long gone
 
free816 said:
Squats and deads as we all know works the entire body gave up my gym membership last year , I do have enough to get in shape but no room for a squat cage but like north said to old to be maxing out squating anyway ,, I still deadlift nothing crazy 275 tops 10 yrs ago could pull 450 dem days long gone
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How old are you?
 
The Dark King said:
How old are you?
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I'm 44 , even tho life gets in the way from time to time I try to stay in shape, firmly believe we should all weight train to the best of our ability and or at least cardio,, I'm good if I can run a 5k in 24 mins bench and dead well over my body weight (200lbs) be able to do 10 real push ups
I know genetics plays a huge part my whole family full of athletes tho
 
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free816 said:
I'm 44 , even tho life gets in the way from time to time I try to stay in shape, firmly believe we should all weight train to the best of our ability and or at least cardio,, I'm good if I can run a 5k in 24 mins bench and dead well over my body weight (200lbs) be able to do 10 real push ups
I know genetics plays a huge part my whole family full of athletes tho
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Yeah I hear you. I'm trying to do twice my body weight for big muscle groups and half for smaller ones
 
The Dark King said:
Yeah I hear you. I'm trying to do twice my body weight for big muscle groups and half for smaller ones
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I never concentrate on my smaller muscles don't have the time or dedication to it 1 hr tops I'm done lifting 30-45 mins run, access to a cage the over head squat and front squat imo just as effective as the back squat but not as dangerous
 
Stizzy said:
That's more reason to do them. Lol. You don't have to kill yourself with heavy weight. And proper technique is a must but oh well.
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Squats are the real deal. I'll typically do a ten rep max, on rare occasions a five rep max but never heavier than that. 3 days a week work for me.
 
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