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Thread: FatBuster's Workout Journal

  1. #1
    Junior Member FatSlayer's Avatar
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    FatBuster's Workout Journal

    This is FatBuster's Workout Journal

    6 Day workout in gym per week - Monday thru Sat. Sunday off completely to rest/relax
    3 Muscle Group rotation - heavy lifting low reps 8-12 reps x3 sets per exercise

    Monday/Thurs: Upper Body Day - Chest Press (210 lbs), Chest-Butterflies (190 lbs), Bicept Curl (155 lbs), Triceps Seated Pushdowns (255 lbs), Shoulder Press (110 lbs - pre-exhausted), Shoulder lateral-extension (135 lbs)

    Tues/Fri: Back/Abs/Obliques - Pullups (body weight vertical and/or horizontal), Lat Pulldowns (190 lbs), Seated Rows (160 lbs), Deadlifts (224 lbs), Back Extension Machine (255 lbs), Abdominal pull-over crunches (230 lbs). Torso Rotation (190 lbs - full stack), Smith Rack Shrugs (315 lbs)

    Wed/Sat: Leg Day - Leg Extension (250 lbs), Leg Ham Curls (160 lbs), Hip Abduction/Adduction (290 lbs - full stack), Inclined Leg Press (775 lbs) (2 angles - quads/glutes), Inclined Leg Calf Press (500 lbs), Squats (275 lbs)

    Daily post lifting cardio/HIIT: 550 total cals, 45 minutes at level 15, after 7-8 min warm up to heart rate 115/120 bps, all out sprint 20 sec 150 bps heart rate at level 16, recover for 2-3 minutes repeat for 6-7 sprint-rest cycles, progressive auto cool down to 110 bps heart rate and 550 cal cut off.
    Last edited by FatSlayer; 10-20-2016 at 09:54 AM.
    If you're not gaining then you're dying.

    FatSlayer-s-Blog

    Current Stats: 5' 11.5", 17% Body Fat @ 197 lbs. Net Scale Weight Change: 35 lbs. Total Fat loss in 14 weeks 40 lbs.

  2. #2
    Junior Member FatSlayer's Avatar
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    Had an unexpected loss in significant-strength Monday on my upper body workout. Think I had some inflammation flare up - probably due to over training. Could feel more systemic burning in my shoulders and also some low-level peripheral neuropathy numbness/tingling (toes, palms) normally at level 1ish (scale 1-10 in discomfort) flared up to about level 2.5. May be tied to a transient auto-immune run down from a temporary low level viral bug that was giving me a slight dry-cough conflated with nascent inflammation from intense heavy lifting. I was sure to take my post work out vitamin and supplement regiment1. But I was down 20 lbs off my mark on regular lifting strength on shoulder and chest exercises for that one day. Hope it was transient and not a loss of muscle tissue - which I am working hard to avoid with lots of Essential Fats in diet and Whey Isolate Protein post-workout nutritional supplements along with good quality proteins (cottage cheese and fish/chicken) for latter meals.

    Supplement Regimen1:
    Mega Multi Vitamin, Mega 1000 mg dose of Vitamin-C, Omega-III/EPA/DHA Fish Oil (1373 mg), ALA (600 mg), CLA (BellyTrimXP), Metabo379, Leptiburn 2.0, Cinnamon (500mg), Turmeric (500 mg), NAC-250mg/PQQ-100mg/CoQ10-10mg, Chromium Picolinate (200 mcg)
    If you're not gaining then you're dying.

    FatSlayer-s-Blog

    Current Stats: 5' 11.5", 17% Body Fat @ 197 lbs. Net Scale Weight Change: 35 lbs. Total Fat loss in 14 weeks 40 lbs.

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