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  1. #1
    Registered User pumpkineskobar's Avatar
    Join Date: May 2013
    Location: Sydney, NSW, Australia
    Age: 32
    Posts: 52
    Rep Power: 99
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    Pumpkin Escobar's workout journal

    Hi all,

    Back to a non-work gym as of late March, really enjoying being back. My main goal is to lose weight (115kg/29.4% BF), secondary goals are to build power (particularly in legs), increase my core strength, and increase overall strength. First 5 weeks I followed starting strength, now moving to more volume for May. Not really sure what my 1RMs are but I'm guessing 100/135/190. Doing a lot of work to build strength in glutes and core to make up my terrible squat. Working out 6 days a week on a push/pull/leg routine, with 30min - 1hr cardio most days.

    5/5
    Bench
    10x 60kg
    7x 70kg
    7x 75kg
    4x 7x 77.5kg
    1x 90kg

    Pec Fly
    10x 68kg
    2x 10x 75kg
    7x 68kg
    7x 61kg

    Barbell 45 deg press
    7x 50kg
    4x 7x 55kg

    Lateral shoulder raises
    3x 10x 24kg
    2x 10x 64kg

    6/5
    Squats
    10x 60kg
    10x 70kg
    7x 80kg
    4x 7x 90kg

    45° Leg press
    10x 253kg
    10x 293kg
    7x 333kg
    4x 7x 373kg

    One leg Glute
    10x 57kg
    10x 65kg
    8x 80kg

    Row: 6800m in 30min

    7/5
    Deadlift (finish sets)
    10x 60kg
    7x 100kg
    7x 110kg
    7x 120kg
    3x 7x 130kg (7, 6, 3)

    Low row
    10 x 59kg
    10x 69kg
    7x 79kg
    4x 7x 89kg

    Iso-Lat Pull Down
    10x 54kg
    4x 7x 64kg

    Bicep curl
    2x 7x 16kg
    2x 7x 12kg

    Bike: 21km 45 min

    8/5
    Bench
    10x 60kg
    7x 70kg
    7x 75kg
    3x 7x 80kg (last 2 only 5)
    2x 7x 70kg

    Barbell 45 deg press
    10x 40kg
    7x 50kg
    4x 7x 55kg (last 2 x5)
    7x 50kg

    Triceps pulldown rackrun
    From 28kg

    Pec Fly rack run
    From 82kg

    shoulder raises rack run
    From 22kg

    Bike: 30min

    9/5
    Squats
    10x 60kg
    10x 70kg
    7x 80kg
    7x 90kg
    4x 7x 95kg
    3x 110kg

    45° Leg press
    10x 253kg
    10x 293kg
    7x 333kg
    4x 7x 373kg

    Calf raise
    10x 95kg
    10x 125kg
    10x 165kg
    10x 195kg
    10x 200kg

    One leg Glute
    7x 65kg
    8x 80kg

    Row: 6800m in 30min

    10/5
    Deadlift
    10x 60kg
    7x 100kg
    7x 110kg
    7x 120kg
    4x 7x 130kg

    Low row
    10 x 63kg
    7x 73kg
    7x 83kg
    4x 7x 93kg

    Iso-Lat Pull Down
    10x 41kg
    4x 7x 61kg
    5x 71kg

    Bicep curl
    2x 10x 14kg
    7x 14kg
    14-10-7 rack run (about 6 reps each hand)

    Sport for cardio
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  2. #2
    Registered User pumpkineskobar's Avatar
    Join Date: May 2013
    Location: Sydney, NSW, Australia
    Age: 32
    Posts: 52
    Rep Power: 99
    pumpkineskobar has no reputation, good or bad yet. (0) pumpkineskobar has no reputation, good or bad yet. (0) pumpkineskobar has no reputation, good or bad yet. (0) pumpkineskobar has no reputation, good or bad yet. (0) pumpkineskobar has no reputation, good or bad yet. (0) pumpkineskobar has no reputation, good or bad yet. (0) pumpkineskobar has no reputation, good or bad yet. (0)
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    All weights in kilos!

    11/5

    Bench
    10x 40
    10x 60
    7x 70
    2x 7x 75
    2x 7x 80

    Barbell 45 deg press
    4x 7x 60

    Triceps pulldown rackrun
    From 28kg

    Pec Fly rack run (start 89)
    From 82kg

    shoulder raises rack run
    From 22kg

    12/5
    Squats
    10x 60kg
    10x 70kg
    7x 80kg
    7x 90kg
    2x 7x 100kg
    2x 7x 95kg

    45° Leg press
    10x 293kg
    7x 333kg
    5x 7x 373kg

    Calf raise
    10x 120kg
    10x 150kg
    3x 10x 180kg

    One leg Glute
    2x 10x 85

    14/5
    Deadlift
    10x 60kg
    7x 100kg
    7x 120kg
    2x 7x 130kg
    2x 7x 135kg
    1x 160kg
    1x 190kg

    Low row
    10 x 67kg
    7x 77kg
    7x 87kg
    4x 7x 97kg (only did first set)

    Iso-Lat Pull Down
    7x 51kg
    7x 61kg
    2x 7x 71kg

    Bicep curl (14kgx 10)
    2x 10x 14kg
    7x 14kg
    14-10-7 rack run down

    Bike: 25.5km in 1 hr

    15/5
    Bench
    10x 40
    10x 60
    7x 70
    4x 7x 80

    Triceps pulldown rackrun
    From 28kg

    Pec Fly rack run
    From 82kg

    shoulder raises rack run
    From 20kg

    Barbell 45 deg press
    4x 7x 70

    Cardio: 1hr sport

    16/5
    Squats
    10x 70kg
    7x 80kg
    7x 90kg
    7x 95kg
    4x 7x 100kg

    45° Leg press
    10x 293kg
    7x 333kg
    3x 7x 373kg

    One leg Glute
    2x 7x 85

    Calf raise
    14x 120kg
    14x 150kg
    3x 10x 180kg

    Cardio: 30min bike
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  3. #3
    Registered User edamartel's Avatar
    Join Date: May 2021
    Age: 51
    Posts: 1
    Rep Power: 0
    edamartel is on a distinguished road. (+10)
    edamartel is offline
    Keep it up man!
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