TFW Fitness Thread!

Discussion in 'General Discussion' started by JackWheel, Feb 24, 2013.

  1. Hotshotprime43

    Hotshotprime43 Well-Known Member

    Joined:
    Apr 10, 2012
    Posts:
    4,329
    Trophy Points:
    222
    Likes:
    +618
    10/1

    Dumbbell Rows (perpendicular to bench)
    110 pounds 5x10

    Lat Pulldowns
    225 pounds 3x10
    210 pounds 1x10
    205 pounds 1x10

    Barbell Rows
    185 pounds 1x10
    190 pounds 1x10
    195 pounds 1x10
    200 pounds 1x8
    205 pounds 1x8

    Neutral Grip Pull Ups
    2x12
    1x11
    1x10
    1x11

    Dumbbell Shrugs
    80 pounds (each) 3x10
    85 pounds (each) 1x10
    75 pounds (each) 1x12

    Alternating Dumbbell Curls (seated)
    50 pounds (each) 3x10
    45 pounds (each) 2x12
    25 pounds (each) 1x12 (drop set)

    Concentration Hammer Curls (seated)
    45 pounds 3x10
    50 pounds 1x8
    40 pounds 1x12
    25 pounds 1x12 (non-consecutive drop set)

    Pronated Dumbbell Curls
    35 pounds (each) 3x10
    30 pounds (each) 2x12
    15 pounds (each) 1x15 (drop set)

    Cable Wrist Curls
    90 pounds 3x10
    80 pounds 2x12

    One-Arm Cable Curls
    55 pounds 3x10
    50 pounds 2x10
    25 pounds 1x10 (non-consecutive drop set)
    20 pounds 1x10 (non-consecutive drop set)
    15 pounds 1x10 (non-consecutive drop set)

     
  2. wander

    wander Banned

    Joined:
    Sep 8, 2019
    Posts:
    38
    Trophy Points:
    7
    Likes:
    +10
    Thanks for the inspiration ! I work out at home mostly but it inspires.
     
    Last edited by a moderator: Nov 15, 2019
    • Like Like x 1
  3. Hotshotprime43

    Hotshotprime43 Well-Known Member

    Joined:
    Apr 10, 2012
    Posts:
    4,329
    Trophy Points:
    222
    Likes:
    +618






     
  4. Hotshotprime43

    Hotshotprime43 Well-Known Member

    Joined:
    Apr 10, 2012
    Posts:
    4,329
    Trophy Points:
    222
    Likes:
    +618
    72703309_2454519351328037_8881034470161907712_o.jpg 72525310_2454519507994688_3643546354925436928_o.jpg 72168758_2454519534661352_874338213412470784_o.jpg

    Well Saturday went pretty epic. Went to Apollon gym for an awesome seminar. Got to meet two classic legends with Kevin Levrone and Rich Gaspari. Also meet Steve Laureus and 3 three were really nice and answered questions.

    Meeting Kevin Levrone was beyond epic meeting such a great bodybuilder and legend and just getting a moment to talk to him about training and how he would work out back in the day is an awesome experience Also Rich Gaspari said I have a really nice bicep and should compete so my ego feeling pretty good. Overall a really awesome afternoon. When you hear someone who has competed in the Mr. Olympia multiple times and came as close to second place tell you that you have nice biceps and should compete definitely feels fantastic.
     
  5. Hotshotprime43

    Hotshotprime43 Well-Known Member

    Joined:
    Apr 10, 2012
    Posts:
    4,329
    Trophy Points:
    222
    Likes:
    +618




     
  6. Hotshotprime43

    Hotshotprime43 Well-Known Member

    Joined:
    Apr 10, 2012
    Posts:
    4,329
    Trophy Points:
    222
    Likes:
    +618
    10/21
    7:30

    Dumbbell Bench Press
    65 pounds (each) 1x10
    85 pounds (each) 1x10
    110 pounds (each) 5x10

    Incline Bench Press
    215 pounds 1x8
    230 pounds 1x6
    245 pounds 3x3
    225 pounds 1x5
    205 pounds 1x6

    Decline Bench Press
    225 pounds 1x10
    230 pounds 1x8
    235 pounds 1x8
    240 pounds 1x7
    245 pounds 1x6
    225 pounds 1x10

    Cable Fly's
    120 pounds (each) 3x12
    130 pounds (each) 2x10
    80 pounds (each) 1x10 (drop set)
    60 pounds (each) 1x10 (drop set)
    40 pounds (each) 1x10 (drop set)

    Close Grip Bench Press (feet straight on bench)
    205 pounds 3x5
    210 pounds 1x5
    215 pounds 1x4

    Cable Pushdowns (rope)
    80 pounds 2x12
    85 pounds 2x10
    75 pounds 1x12
    45 pounds 1x10 (drop set)
    35 pounds 1x10 (drop set)
    25 pounds 1x10 (drop set)

    Unilateral Supinated Dumbbell Kickbacks
    50 pounds (each) 3x12
    55 pounds (each) 2x10

    Cable Overhead Triceps Extension
    65 pounds 2x12
    70 pounds 3x10
    35 pounds 1x12 (drop set)

    Push Up
    120 pounds 1x9

    7:00 Karate Class

    10/22
    7:25

    Barbell Rows
    155 pounds 1x12
    185 pounds 1x12
    215 pounds 1x10
    225 pounds 1x10
    235 pounds 1x10
    250 pounds 1x8

    Pull Ups
    3x12
    2x11
    1x10

    Supinated Dumbbell Rows (Perpendicular to Bench)
    85 pounds 3x6
    80 pounds 1x8
    75 pounds 1x10

    Dual Pulley Neutral Grip Lat Pulldowns (on knees)
    300 pounds (each) 3x10
    290 pounds (each) 2x12
    140 pounds (each) 1x10 (drop set)
    120 pounds (each) 1x10 (drop set)
    100 pounds (each) 1x10 (drop set)

    Dual Pulley Cable Pullovers
    150 pounds (each) 3x10
    100 pounds (each) 1x10 (drop set)
    80 pounds (each) 1x10 (drop set)
    60 pounds (each) 1x12 (drop set)

    Dumbbell Spider Curls
    40 pounds (each) 3x12
    45 pounds (each) 1x10
    35 pounds (each) 1x15
    20 pounds (each) 1x10 (drop set)

    Hammer Curls (seated)
    55 pounds (each) 3x10
    60 pounds (each) 1x8
    50 pounds (each) 1x12
    35 pounds (each) 1x10 (drop set)

    Pronated Barbell Curls (ez-curl)
    80 pounds 2x10
    70 pounds 3x10
    40 pounds 1x8 (drop set)

    Pronated Dumbbell Wrist Curls
    30 pounds 3x10
    25 pounds 2x12

    Neutral Grip Dumbbell Wrist Curls
    20 pounds (each) 5x12

    7:00 Karate Class

    10/23
    7:50

    Squats
    135 pounds 1x10
    225 pounds 1x10
    315 pounds 1x10
    405 pounds 1x10
    425 pounds 1x1
    430 pounds 1x1
    435 pounds 1x1
    355 pounds 1x10
    385 pounds 2x3

    Seated Leg Curl Machine
    160 pounds 3x10
    150 pounds 2x12

    Leg Extension Machine
    260 pounds 3x11
    265 pounds 1x10
    255 pounds 1x12

    Barbell Glute Bridges
    155 pounds 3x12
    165 pounds 2x10

    Vertical Leg Press
    380 pounds 2x8
    395 pounds 2x6
    400 pounds 1x6

    Seated Calf Raises
    105 pounds 3x12
    110 pounds 2x10

    Standing Calf Raise Machine
    220 pounds 3x10
    200 pounds 2x12

    Donkey Kong Calf Raises
    200 pounds 3x10
    180 pounds 2x12



    Biggest achievement I think ever for me in Squats yesterday. Finally hit the big 405 pounds for 10 reps! That's right 4 plates for 10 reps and at 202 pounds bodyweight which also means I've finally hit a double bodyweight Squat for 10 reps! Two major milestones today on of the main exercises. Also as you can see I did it in my typical fashion of no belt, no wraps, no shoes, and no spot. It's all or nothing here and I got it. I've been eyeing up 405 for 10 for a while it had been a goal for a long time but after my meniscus tear last year that set me back but being patient and still putting in the work paid off. A double bodyweight Squat for 1 rep is considered impressive so I have to say getting that for 10 seems pretty insane. Complete Maximum effort here.


    7:00 Karate Class
     
  7. Hotshotprime43

    Hotshotprime43 Well-Known Member

    Joined:
    Apr 10, 2012
    Posts:
    4,329
    Trophy Points:
    222
    Likes:
    +618



    You better BELIEVE IT that I got a new Deadlift max today. For the first time in over a year an all time beltless Deadlift max. 565 pounds at 202 pounds bodyweight using chalk and hook grip but no belt. Using the power of the nine tailed fox I was able to lock this weight out. Let's see Sasuke try and beat this ya know.
     
    Last edited: Oct 27, 2019
  8. Hotshotprime43

    Hotshotprime43 Well-Known Member

    Joined:
    Apr 10, 2012
    Posts:
    4,329
    Trophy Points:
    222
    Likes:
    +618




     
  9. Hotshotprime43

    Hotshotprime43 Well-Known Member

    Joined:
    Apr 10, 2012
    Posts:
    4,329
    Trophy Points:
    222
    Likes:
    +618






     
    • Like Like x 1
  10. Hotshotprime43

    Hotshotprime43 Well-Known Member

    Joined:
    Apr 10, 2012
    Posts:
    4,329
    Trophy Points:
    222
    Likes:
    +618
    Not going to post anything about my workouts lately just a quick little statement. One of the gyms I go to has this one trainer his clients mock this special needs guy behind his back and act fake nice to his face and it disgusts me.
     
  11. Hotshotprime43

    Hotshotprime43 Well-Known Member

    Joined:
    Apr 10, 2012
    Posts:
    4,329
    Trophy Points:
    222
    Likes:
    +618






     
  12. Hotshotprime43

    Hotshotprime43 Well-Known Member

    Joined:
    Apr 10, 2012
    Posts:
    4,329
    Trophy Points:
    222
    Likes:
    +618


    1/20

    Dumbbell Bench Press
    65 pounds (each) 1x10
    85 pounds (each) 1x10
    110 pounds (each) 4x10
    105 pounds (each) 1x9

    Incline Bench Press
    225 pounds 1x7
    240 pounds 1x5
    250 pounds 1x3
    255 pounds 1x3
    260 pounds 1x2
    230 pounds 1x3
    190 pounds 1x10

    Decline Press Machine
    75 pounds (each) 3x10

    Decline Bench Press
    205 pounds 1x8
    205 pounds 1x9
    205 pounds 1x10

    Machine Fly's
    180 pounds 1x12
    190 pounds 1x12
    200 pounds 3x10
    110 pounds 1x12 (drop set)
    70 pounds 1x12 (drop set)
    30 pounds 1x12 (drop set)

    Close Grip Bench Press (feet straight on bench)
    195 pounds 2x8
    195 pounds 1x7
    200 pounds 1x5
    185 pounds 1x8

    Unilateral Dumbbell Kickbacks
    55 pounds (each) 3x12
    60 pounds (each) 2x10

    Supinated Cable Pushdowns
    80 pounds 4x11
    75 pounds 1x12
    40 pounds 1x10 (drop set)
    30 pounds 1x10 (drop set)
    20 pounds 1x10 (drop set)

    Dips
    1x22
    1x21
    1x19
    1x17
    1x15

    Dumbbell Lateral Raises (seated)
    25 pounds (each) 3x15
    30 pounds (each) 2x12
    15 pounds (each) 1x30 (drop set)
     
    Last edited: Jan 21, 2020
  13. Hotshotprime43

    Hotshotprime43 Well-Known Member

    Joined:
    Apr 10, 2012
    Posts:
    4,329
    Trophy Points:
    222
    Likes:
    +618
    1/21

    Barbell Rows
    165 pounds 1x12
    195 pounds 1x12
    225 pounds 1x10
    255 pounds 1x10
    245 pounds 1x10
    235 pounds 1x10

    Lat Pulldowns
    210 pounds 3x10
    220 pounds 1x10
    225 pounds 1x8
    200 pounds 1x12
    120 pounds 1x12 (drop set)

    Dumbbell Rows
    85 pounds 2x10
    90 pounds 2x10
    80 pounds 1x12

    Pull Ups
    1x12
    1x11
    3x10

    Cable Pullovers (single cable/rope)
    75 pounds 2x12
    80 pounds 1x12
    40 pounds 1x12 (drop set)
    25 pounds 1x12 (drop set)

    Incline Dumbbell Curls
    45 pounds (each) 3x10
    40 pounds (each) 2x10
    25 pounds (each) 1x8 (drop set)

    Hammer Curls
    55 pounds (each) 4x10
    50 pounds (each) 1x12
    35 pounds (each) 1x12 (drop set)

    Reverse Cable Curls
    80 pounds 2x12
    85 pounds 3x10
    40 pounds 1x10 (drop set)
    30 pounds 1x10 (drop set)
    20 pounds 1x10 (drop set)

    Barbell Curls
    70 pounds 3x15
    80 pounds 2x12

    Cable Wrist Curls
    100 pounds 2x10
    90 pounds 3x12
     
  14. Hotshotprime43

    Hotshotprime43 Well-Known Member

    Joined:
    Apr 10, 2012
    Posts:
    4,329
    Trophy Points:
    222
    Likes:
    +618
     
  15. Hotshotprime43

    Hotshotprime43 Well-Known Member

    Joined:
    Apr 10, 2012
    Posts:
    4,329
    Trophy Points:
    222
    Likes:
    +618

    1/26

    Deadlifts
    135 pounds 1x10
    315 pounds 1x10
    440 pounds 1x12
    470 pounds 1x5
    500 pounds 1x3
    515 pounds 1x1
    495 pounds 1x1
    475 pounds 1x2
    455 pounds 1x3
    440 pounds 1x5
     
  16. BIOMEC

    BIOMEC Terrorcon, aka "Ratchetman"

    Joined:
    Jun 10, 2016
    Posts:
    9,718
    Trophy Points:
    242
    Location:
    Central America
    Likes:
    +10,357
    What are your secret's to weight loss?

    Eat less and healthy protein rich meals, cardio, lift weights

    How much weight have you loss?

    I don't know... 10 lbs?

    What are you doing to keep the weight off?

    See above, but mostly discipline.

    What are some of your favorite healthy foods?

    Milk, fish, chiken and pork with beans.

    I am not skinny nor fat, but I am strong enough and healthy. I mostly do my exercises at home with what I have. It worked for me!
     
  17. galvatran

    galvatran Well-Known Member

    Joined:
    Mar 8, 2019
    Posts:
    804
    Trophy Points:
    142
    Location:
    Australia
    Likes:
    +1,124
    There’s a guy at work who’s on a high protein diet. When he lets one rip, the WHOLE room stinks to high heaven... and lingers.
     
    • Like Like x 1
  18. BIOMEC

    BIOMEC Terrorcon, aka "Ratchetman"

    Joined:
    Jun 10, 2016
    Posts:
    9,718
    Trophy Points:
    242
    Location:
    Central America
    Likes:
    +10,357
    Maybe his food is rich in cysteine and methionine, both amino acids have sulfur!
     
    • Like Like x 1
  19. galvatran

    galvatran Well-Known Member

    Joined:
    Mar 8, 2019
    Posts:
    804
    Trophy Points:
    142
    Location:
    Australia
    Likes:
    +1,124
    Or maybe he needs to add some ruffage / veggies to his diet. :D 
     
    • Like Like x 2
  20. Hotshotprime43

    Hotshotprime43 Well-Known Member

    Joined:
    Apr 10, 2012
    Posts:
    4,329
    Trophy Points:
    222
    Likes:
    +618
     
    • Like Like x 1