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Goals & Gains A PorchRabbit's Road to Redemption

12/13/14

Elliptical
-25 Min

C2 Rower
-10 Min

Stair Climber
-5 Min

Stationary Bike
-20 Min

Cool Down
-5 Min Walking

Stretch
 
12/15/14

Squat
-275*5
-315*5
-355*5

Bench Press
-195*5
-215*5
-245*5

Assisted Chin Ups
-3 Sets of 10

Pause Dips
-BW*5,4,3

Cable Pec Flyes
-70*10*3

DB Lateral Raise
-22.5*12*2
-20*12
 
12/17/14

Sumo
-315*5
-365*5
-415*5

Pause Close Grip Incline Bench
-165*6
-185*5*2

Seated Rows
-180*12*3

Face Pulls
-3 Sets of 12
 
12/18/14

Pause Squats
-225*3
-245*3*2
-275*3*3

SOHP
-115*12*3

Leg Curls
-3 Sets of 10

Cable Curls
3 Sets of 10
 
12/22/14

Squat
-315*3
-345*3
-385*4

Bench Press
-205*3
-235*3
-260*4

Assisted Chins
-3 Sets of 8

Pause Dips
-BW*5*3

Cable Pec Flyes
-3 Sets of 10

DB Rows
-100*8*2

Hammer Curls
-45*8
-40*8

DB Lat Raise
-25*10
-22.5*10*2
 
12/23/14

Elliptical
-30 Min

Bike
-10 Min

C2 Rower
-10 Min

Stair Climber
-5 Min
 
12/24/14

Sumo
-345*3
-385*3
-435*3

Incline Pause Bench
-185*5
-175*6*2

Face Pulls
-3 Sets of 12

Band Rips
-3 Sets of 15
 
12/27/14

Felt strong as hell today. My front squat could possibly be a rep PR or at least close too it, but I'm too lazy to look back through the log.

Front Squat
-255*3
-295*3
-325*5

SOHP
-135*3
-155*3
-175*5

Seated Rows
-175*10*3

Leg Curls
-155*8*3

Cable Bar Rows
-2 Sets of a 10
 
12/28/14

PM Session

Elliptical
-15 Minutes

Incline Treadmill Walk
-15 Minutes

Stationary Bike
-30 Minutes
 
12/29/14

After those holiday lbs, I'm really kicking my cut up a notch. Going to try to average 2200 calories a day based on my tdee estimate of 3500 cals.
Today I'm going to end up a couple hundred calories below 2200 even.

Squat
-325*5
-370*3
-405*1
-420*1 (this one goes out to the cheeba heads out there)
-435*1*2

SOHP
-150*5
-170*3
-190*1
-195*1
-200*F (this one goes out to all the failures out there)

Chin Ups
-BW*4
-Assisted*8*2

Pause Dips
-BW*5*3

Cable Flies
-90*8
-60*12
-70*12

DB Rows
-100*8*2

DB Shoulder Boy Tell 'Ems
-25*8
-22.5*10
 
1/1/15

Sumo
-365*5
-415*3
-455*1
-475*1*3
-500*1*2

Close Grip Pause Incline Bench
-185*5*3

Face Pulls
-4 Sets of 12

Cable Curls
-50*10*3

Band Rips
-3 Sets of 15
 
1/1/14

PM Session

Elliptical
-20 Min

Bike
-30 Min

C2 Rower
-10 Min
 
1/3/14

Felt really strong today, which is very exciting for me considering my caloric deficit I've been in.

Front Squat
-285*5
-315*3
-345*3
-365*2*2

Bench Press
-225*5
-255*3
-275*2
-300*1
-315*1
At this point I wanted to get more singles in before moving back to fives next week
-300*1*3

Leg Curls
-130*12*3

Seated Rows
-175*10,12

Hammer Curls
-45*8,8,10

Cable Shrugs
-200*12*3
 
1/4/15

Elliptical
-10 Min

Treadmill walk/jog
-20 Min

Stationary Bike
-30 Min
 
1/6/14

Fux yeah! I got my first real true PR in over a half a year. Feels good, or as Arnold would put it, it feels like I'm cumming.

Squat
-295*5
-335*5
-405*7 (Rep PR) could've prolly got 8 if I wasn't in a commercial gym and afraid of failing

Bench Press
-215*5
-245*5
-275*5

Assisted Chin Ups
-2 Sets of 8

Pause Dips
-2 Sets of 5

DB Rows
-100*12*2

Cable Flyes
-60*12
-80*12*2

DB Shoulder Boy Tell 'Ems
-25*10
-22.5*10
 
Nice PR, PR.

image.png
 
Machos Gracias Brother ^^^

1/9/14

Seated Military Press
-135*8*2
-155*8*2

T Bar Rows
-90*12
-135*12*2

Seated Rows
-175*8
-160*8

Cable Flyes
-3 Sets of 12

Hammer Curls
-50*6
-45*6

Cable Curls
-60*8,10,12

Face Pulls
-3 Sets of 12

Cable Tri Push Outs
-3 Sets of 12
 
1/12/15

Squat
-315*3
-325*3
-375*3
-415*5 (Rep PR!)

Bench Press
-225*3
-260*3
-295*3

Pause Dips
-BW*5*3

Assisted Chin Ups
-3 Sets of 10

Cable Flyes
-2 Sets of 12

DB Lateral Raises
-25*10*2
 
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