Fat To Fit At 53, A Noobs Training Log
- Thread starter UXB
- Start date
Great progress - it makes it easier to keep going when the results are so visual
Thanks man, i must say i didn't really notice any changes looking in the mirror everyday, but now i have compared the pics it has given me a lot of motivation to keep going
Wednesday
Todays workout was really hard, the heat in the garage was unbelievable, it sapped my strength and i was sweating buckets, i nearly gave up after my first set but i pushed on, i was just a puddle on the floor when i finished
Bench Press
5 sets
5 reps
76kg
5 sets
7 reps
66kg
1 set
20 reps
46kg
Hex Bar Deadlifts
5 sets
5 reps
116kg
3 sets
5 reps
126kg
Chest Pulls
5 sets
25 reps
20 kg
overhead tricep extensions
5 sets
25 reps
17kg
Dumbbell Hammer Curls (drop set)
20x 17.5kg
20x 15kg
20x 12.5 kg
20x 10kg
20x 7.5kg
20x 5kg
Todays workout was really hard, the heat in the garage was unbelievable, it sapped my strength and i was sweating buckets, i nearly gave up after my first set but i pushed on, i was just a puddle on the floor when i finished
Bench Press
5 sets
5 reps
76kg
5 sets
7 reps
66kg
1 set
20 reps
46kg
Hex Bar Deadlifts
5 sets
5 reps
116kg
3 sets
5 reps
126kg
Chest Pulls
5 sets
25 reps
20 kg
overhead tricep extensions
5 sets
25 reps
17kg
Dumbbell Hammer Curls (drop set)
20x 17.5kg
20x 15kg
20x 12.5 kg
20x 10kg
20x 7.5kg
20x 5kg
Saturday
Incline Dumbbell Press
5 sets
12 reps
20kg
Dumbbell Row
5 sets
12 reps
30kg
EZ Bar Curls (really felt these, great piece of kit)
5 sets
12 reps
25kg
Overhead Press
2 sets
12 reps
41kg
3sets
10 reps
36kg
Lat Pulldowns
5 sets
20 reps
30kg
Incline Dumbbell Press
5 sets
12 reps
20kg
Dumbbell Row
5 sets
12 reps
30kg
EZ Bar Curls (really felt these, great piece of kit)
5 sets
12 reps
25kg
Overhead Press
2 sets
12 reps
41kg
3sets
10 reps
36kg
Lat Pulldowns
5 sets
20 reps
30kg
Monday
Bench Press
5 sets
12 reps
66kg
5 sets
15 reps
50kg
5 sets
20 reps
40kg
Barbell Rows
5 sets
12 reps
61kg
EZ Bar Arm Blaster Curls
5 sets
12 reps
25kg
Tricep Pushdowns
5 sets
20 reps
20kg
Dumbbell Hammer Curls (drop set)
20x 17.5kg
20x 15kg
20x 12.5 kg
20x 10kg
20x 7.5kg
20x 5kg
Bench Press
5 sets
12 reps
66kg
5 sets
15 reps
50kg
5 sets
20 reps
40kg
Barbell Rows
5 sets
12 reps
61kg
EZ Bar Arm Blaster Curls
5 sets
12 reps
25kg
Tricep Pushdowns
5 sets
20 reps
20kg
Dumbbell Hammer Curls (drop set)
20x 17.5kg
20x 15kg
20x 12.5 kg
20x 10kg
20x 7.5kg
20x 5kg
Wednesday
Bench Press
4 sets
10 reps
70kg
4sets
10 reps
66kg
4 sets
15 reps
46kg
Dumbbell Row
5 sets
12 reps
30kg
Side Lateral Raise
4 sets
12 reps
10kg
Chest Pulls
4 sets
20 reps
20kg
EZ Bar Arm Blaster Curls
5 sets
12 reps
30kg
Dumbbell Hammer Curls (drop set)
20x 20kg
20x 17.5kg
20x 15kg
20x 12.5 kg
20x 10kg
20x 7.5kg
20x 5kg
Bench Press
4 sets
10 reps
70kg
4sets
10 reps
66kg
4 sets
15 reps
46kg
Dumbbell Row
5 sets
12 reps
30kg
Side Lateral Raise
4 sets
12 reps
10kg
Chest Pulls
4 sets
20 reps
20kg
EZ Bar Arm Blaster Curls
5 sets
12 reps
30kg
Dumbbell Hammer Curls (drop set)
20x 20kg
20x 17.5kg
20x 15kg
20x 12.5 kg
20x 10kg
20x 7.5kg
20x 5kg
Friday
Wanted to do legs today, so i tried squats and had a nasty twinge in my lower back 2 after 2 reps tried deadlifts and the same so i thought nope, my minds telling me yes, but my body, my body's telling me no.
Carried on with upper body with no worries, just dropped the weight a bit.
Incline Dumbbell Press
5 sets
15 reps
17.5 kg
Dumbbell Row
5 sets
15 reps
22.5kg
Lat Pulldowns
5 sets
25kg
25 reps
EZ Bar Arm Blaster Curls
5 sets
15 reps
25kg
Dumbbell Hammer Curls (drop set)
20x 20kg
20x 17.5kg
20x 15kg
20x 12.5 kg
20x 10kg
20x 7.5kg
20x 5kg
Wanted to do legs today, so i tried squats and had a nasty twinge in my lower back 2 after 2 reps tried deadlifts and the same so i thought nope, my minds telling me yes, but my body, my body's telling me no.
Carried on with upper body with no worries, just dropped the weight a bit.
Incline Dumbbell Press
5 sets
15 reps
17.5 kg
Dumbbell Row
5 sets
15 reps
22.5kg
Lat Pulldowns
5 sets
25kg
25 reps
EZ Bar Arm Blaster Curls
5 sets
15 reps
25kg
Dumbbell Hammer Curls (drop set)
20x 20kg
20x 17.5kg
20x 15kg
20x 12.5 kg
20x 10kg
20x 7.5kg
20x 5kg
Thursday
Incline Dumbbell Press
5 sets
12 reps
20kg
Dumbbell Row
5 sets
12 reps
25kg
EZ Bar Arm Blaster Curls
5 sets
15 reps
25kg
Tricep Pushdowns
5 sets
20 reps
20kg
Dumbbell Hammer Curls (drop set)
20x 20kg
20x 17.5kg
20x 15kg
20x 12.5 kg
20x 10kg
20x 7.5kg
20x 5kg
Incline Dumbbell Press
5 sets
12 reps
20kg
Dumbbell Row
5 sets
12 reps
25kg
EZ Bar Arm Blaster Curls
5 sets
15 reps
25kg
Tricep Pushdowns
5 sets
20 reps
20kg
Dumbbell Hammer Curls (drop set)
20x 20kg
20x 17.5kg
20x 15kg
20x 12.5 kg
20x 10kg
20x 7.5kg
20x 5kg
Sunday
Incline Dumbbell Press
5 sets
12 reps
25kg
Hex Bar Deadlifts
5 sets
5 reps
120kg
Seated Dumbbell Curls
5 sets
20 reps
15kg
Side Lateral Raise
5 sets
12 reps
7.5kg
Lat Pulldowns
5 sets
20 reps
30kg
Barbell Curls
5 sets
15 reps
25kg
Incline Dumbbell Press
5 sets
12 reps
25kg
Hex Bar Deadlifts
5 sets
5 reps
120kg
Seated Dumbbell Curls
5 sets
20 reps
15kg
Side Lateral Raise
5 sets
12 reps
7.5kg
Lat Pulldowns
5 sets
20 reps
30kg
Barbell Curls
5 sets
15 reps
25kg