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eRabbit33's Training Log

erabbit33

New member
Newbies
Joined
Jun 20, 2016
Messages
16
I wanted to give this a chance across a few boards and see what type of feedback I could get about my training and goals. Currently looking to recomp in a relatively short amount of time. Getting married in the first week of June and looking fluffy and very out of shape. No sign of muscle at the moment in most places. As of January 1 my body weight was 311 and I am 6'10. I'll post the last few days of workouts following this post and any input or feedback would be greatly appreciated as most of the members on this board are much more knowledgeable and experienced than I am.



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1/12/17 - Workout

Location - New York Sports Club (Hicksville, NY)

Pec Deck
150x25
170x25
190x20
210x20
230x15

DB Flat Bench
50x10
60x10
70x8

Incline DB Flys
30x15
30x15
35x15

DB Incline Bench
40x10
50x10
60x8

Hammer Strength Iso-Lateral Shoulder Press (Machine +10lbs)
100x10
150x10
170x8

DB Front Raises
30x10 Each Arm
35x8 Each Arm

Cable Lateral Raise
20x10 Each Arm
25x10 Each Arm
30x10 Each Arm

Abcore Crunch
45x20
45x20
45x20

Plank
1- 45 seconds
2- 30 seconds

Cardio
Treadmill - 30 mins @ 4MPH & 1.0 Incline
Treadmill - 30 mins @ 4MPH & 2.0 Incline


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1/13/17 - Workout

Location - New York Sports Club (Hicksville, NY)

Wide Grip Lat Pulldown
110x15
130x15
150x15
170x10

One Arm DB Row
70x10 Each Arm
80x10 Each Arm
90x10 Each Arm
100x10 Each Arm

V-Bar Pulldown
110x10
130x10
150x10
170x10

One Arm Lat Pulldown
20x15 Each Arm
30x15 Each Arm
40x15 Each Arm

Rear Delt Fly on Pec Deck
100x15
110x15
120x15

Seated V-Bar Row
110x15
130x15
150x12

BB Upright Row
45x15
95x10 (Shoulder Pain)
95x8
95x6

Hammer Strength Standing Shrug (Machine adds 25lbs)
115x15
205x15
295x12
205x15
115x15

EZ Bar Cable Pressdowns
50x50
60x50
70x25
80x25
90x25
100x25

One Arm Cable Tricep Extension
15x25
20x25

Nautilus Nitro Plus Tricep Extension
35x25
35x25

Nautilus Nitro Plus Bicep Curl
20x25
35x25
50x25
65x25

EZ Bar Cable Curls
20x25
30x25
40x25
50x25

Abcore Crunch
70x20
70x15
70x15

Treadmill - 30 mins @ 4MPH & 1.0 Incline


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1/14/17 - Workout

Location - New York Sports Club (Hicksville, NY)

Cybex Plate Loaded Kneeling Leg Curl
25x15 Each Leg
50x15 Each Leg
75x15 Each Leg
100x15 Each Leg

BB Squat
45x10
95x10
115x10
135x10
155x10
165x10
175x8
185x6
195x5
205x3

Treadmill - 15 mins @ 4MPH & 0 Incline


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1/16/17 - Workout

Location - New York Sports Club (Hicksville, NY)

Cybex Plate Loaded Kneeling Leg Curl
25x15 Each Leg
50x15 Each Leg
75x15 Each Leg
100x15 Each Leg

Strive Prone Leg Curl
50x15
70x15
90x15
110x12

Strive Leg Extension
50x15
70x15
90x15
110x15
130x15

Precor Super Squat (Hack Squat)
90x10
180x10
270x10

Abcore Crunch
45x25
45x25
45x25

Treadmill - 45 mins @ 4MPH & 0 Incline



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1/17/17 - Workout

Location - New York Sports Club (Hicksville, NY)

Hammer Strength Iso-Lateral Shoulder Press (Machine +10lbs)
100x12
150x12
200x10

Strive Lateral Raise
50x20
70x20
90x15
110x15

Strive Shoulder Press (Inside Grip)
50x15
70x15
90x15
110x10

Strive Chest Press
110x10
130x10
150x10

Hammer Strength Iso-Lateral Incline Press (Machine +8lbs)
98x15
148x12
188x8

Pec Deck
100x25
100x25
120x25
120x25
150x15
170x15

Overhand Cable Crossover
50x15
65x15
80x15
95x15
110x15

Treadmill - 60 mins @ 4MPH & 0 Incline


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1/18/17 - Workout

Location - New York Sports Club (Hicksville, NY)

Nautilus Nitro Lower Back
110x15
125x15
140x15

Back Extensions
BWx10
BWx10
BWx10

Bent Over BB Row
135x10
155x10
175x8

Underhand Lat Pulldown
100x15
110x15
120x15
130x12
140x10

Hammer Strength Iso-Lateral Row (Machine +12lbs) (Inside Grip)
57 Each Side x 15 reps
102 Each Side x 15 reps
147 Each Side x 12 reps
192 Each Side x 8 reps

Hammer Strength Standing Shrug (Machine adds 25lbs)
115x15
205x15
295x12
205x15
115x15

Abcore Crunch
45x25
45x25
45x25

Treadmill - 30 mins @ 4MPH & 1.0 Incline


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No workout today. Too much going on work wise, just ran out of time in the day unfortunately.


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1/20/17 - Workout

Location - New York Sports Club (Hicksville, NY)

Hammer Strength Iso-Lateral Shoulder Press (Machine +10lbs)
55 Each Side x 15 reps
80 Each Side x 15 reps
100 Each Side x 12 reps

Hammer Strength Standing Shrug (Machine adds 25lbs)
115x15
205x15
295x15
205x15
115x15

Precor Smith Bench Press (Bar Load +?lbs)
90x12
180x7
200x4

Precor Smith Incline Bench Press (Bar Load +?lbs)
90x12
110x10
140x8

Strive Lateral Raise
70x20
90x20
110x15
130x15

Overhand Cable Crossover
65x15
80x15
95x15
110x15
125x15

Dumbbell Side Bend
25x25 Each Side
45x25 Each Side

Abcore Crunch
45x25
45x25
45x25

Treadmill - 60 mins @ 4MPH & 0 Incline


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Been out of the gym for 10 days now with back pain, muscle weakness and back spasms. Going to doctor tomorrow hopefully to get an MRI and a referral to see a specialist to get to the bottom of this. Not being able to lift now for ten days is killing me.


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Saw an orthopedic today for my back. Got the ok that structurally everything looks good, which is a relief. Was told it was a pretty severe strain of my low back. Doctor recommended I go back to the gym and work on strengthening the area and my core as a whole right away and to not go crazy. If the doc says to go to the gym, I'm going to the gym. First day back tomorrow in two weeks, I'm pumped.


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Took another two weeks off to heal up 100%. Feeling much better. First day back in the gym was today. Decided to ease into it and focus on some basic low back and core movements. Nothing crazy here, going to start pushing it up a notch with each passing day that there is no discomfort, pain or spasms in the area.


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2/22/17 - Workout

Location - New York Sports Club (Hicksville, NY)

Treadmill - 30 mins @ 4MPH & 0 Incline

Back Extensions
BWx10
BWx10
BWx10

Super Mans
3 x 30 secs

Decline Crunches
1x10
1x10

Seated Back Extension
95x25
110x25
125x25
140x25

Plank
1 x 30 seconds
1 x 45 seconds
1 x 60 seconds

Crunches
4 x 50 reps


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2/23/17 - Workout

Location - New York Sports Club (Hicksville, NY)

Treadmill - 30 mins @ 4MPH & 0 Incline

Precor Smith Machine Shrug (Bar Load +?lbs)
90 x 12
90 x 15
140 x 12

Hammer Strength Standing Shrug (Machine adds 25lbs)
115 x 15
205 x 15

Close Grip Front Lat Pulldown
100 x 15
120 x 15
140 x 15

Shotgun Cable Row
20 x 20
30 x 20
40 x 20

Seated Cable Rows
100 x 15
120 x 15
140 x 12

V-Bar Pulldown
100 x 10
110 x 10
120 x 10

Lying T-Bar Row
45 x 10
45 x 10
70 x 10

Seated Back Extensions
110x25
125x25
140x25
155x25

Plank
2 x 45 seconds


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Weight Update: 321.4lbs (+ 7lbs in last month)


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Great work you've done. You can also post some pics and let's witness your transition;)



Thanks! I'll eventually post some progress pictures. The last month of being out of the gym did not treat my body well.


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