Goliac 7's Master of None Log

[BrotherIron]

Thanks bro... I've been mulling over the gym thing. My options right now are my apartment complex, or Planet Fitness. It is the only gym within a reasonable distance at 2 miles. This may not sound far, but in Atlanta traffic that can turn into a dang journey real quick. I've heard so many horror stories about that place, I'm not sure it would be worth it. I'm missing a squat rack and barbell, which is killing me. Like I said, I'm about to talk to management at my apartment and see if they'll add a rack and barbell. If not, I'll have to continue to be creative until other options open up. I've been considering buying one, but don't tell my girl that. Haha. I'm gonna keep truckin, and see what kind of animal I can turn into. Not a "New Years Resolution", but a lifestyle change.

There are also tons of LA Fitness in Atlanta so that would be a better option for you. Depending on where you are you may have to drive a bit for a solid gym but there are a couple.

 

[Goliac7]

Morning Warm Up:
Bike 15 minutes at 3:00 interval jog/ sprint - picked up some 20's and just did curls and single arm TriExs the whole time. Pounded out 9 sets of each exercise 15 reps a piece.
3:00 Elliptical- .23 mile at 9 resistance
1:30 Sprint- .28 miles

Superset 3x:
Narrow Grip Reverse Cable Pulldowns- 10/110 lb
Arnold Press- 10/ 45 lb
Front shoulder raise- 10/ 20 lb
Laying W Abductors- 10

Working Set 10x:
Preacher curl- 3/ 10 rep/ 60 lb, 3/ 10 rep/70 lb, 3/ 10 rep/ 80, 1/ 7 rep/ 100lb
DB Front Shoulder Press- 5/ 10 rep/ 30, 5/ 10 rep/ 35
DB Skull Crusher- 10/ 30 lb
Goblet Squat Press- 35 lb

Superset 3x:
Assisted Pull-up Normal grip - 8/ 90lb
Assisted Dip- 12/ 70 lb
Lat Shoulder Raise - 8/ 20 lb
Plank 1:00
Calf Raises- 20/10/10

Summary: Felt like an animal this morning. The above workout took me about 1:20 to complete. I finished with relative ease today, and was left wanting more. Since my focus was Bis Tri's and shoulders, I curled 60 more reps at 30 lb DB, did 3 more sets of dips-30 lb resistance, 3 sets standing shoulder press 35 DB 10x each, and 3 sets of bench dips with a 30 lb DB held between my thighs. Finished off with a nice pump after that, and a slow burn that I'm feeling an hour later. Good start to my morning..... But this lift was supposed to happen yesterday. Gonna try to hit up an evening session tonight with a heavy focus on the core and lower body.

 

[Atmae Fitness]

Nice session, good work

 

[Goliac7]

Evening Session....

Evening Warmup:
Stretch

Cardio:
Elliptical 3:00- .23 mile
Bike 3:00- .98 mile
Run 3:00- .35 mile
100 lb Farmer Carry 100 yards

Superset 5x:
Leg Extension - 15/ 170lb
Front Squat- 10/ 60lb
Ham Curl- 12/ 100 lb
Standing Oblique Cruch- 10/30lb

Cardio:
Elliptical 3:00- .26 mile
Bike 3:00- .41 mile
Run 3:00
100 lb Farmer Carry 200 yards

Superset 5x:
Alternating Glute Bridge- 20
100 lb DB calf raises- 15/5/5
DB Deadlift- 15/ 100 lb

Summary: I finally got the leg machine functioning properly at the complex. Still not the most effective, but I'll take leg extension and hamstring curls over just the creative stuff I've been doing. Another weapon to add to the arsenal. I completed my work this evening in a 78 degree gym- checked the thermo when I left because I was sweating so hard. Got great cardio and my legs are feeling strong after tonight's lift. Wrote an email to the manager about my barbell situation. Possibly she would let me store my own there if I'd get one. I'll keep you updated. 2 a days felt like I was back in high school again....

 

[Bullmuscle7]

2 totally animalistic workouts brother!!! You really push the envelope and are really impressive!

 

[Goliac7]

Warm Up:
1.5 mile run- 9:56
3:00 Elliptical- .20 mile
5:00 Max distance bike- 1.40 mile

Superset 3x:
Seated Row- 10 / 130 lb
Single Arm Seated Fly- 20 / 40 lb
DB Bicep Curl- 10 / 45lb
Assisted Dips - 15 reps / 60 lb


Working Set 8x:
Chest Press- 2/210 lb, 4/200 lb, 5/ 190 lb, 5 / 180 lb, 5 / 170 lb, 8 / 160 lb, 12 / 140 lb, 12 / 120 lb
Lat Pulldown- 2/4 / 200 lb, 6/8/ 150 lb
Batwing Row- 10 / 25 lb
Bent Over DB row- 10 / 50 lb
DB Shrugs- 10 / 50 lb
Narrow grip push-ups10

Superset 3x:
Medicine Ball Jump Squats- AMRAP
Plank 1:00
Standing DB oblique crunches 35 lb- AMRAP
Farmers Carry- 100lb/ 200 yards

Summary: Tonight was a total grind. Not sure what it was, but I didn't feel my usual self today in the gym. I actually ended up doing some extra sets and reps to reach my goals for this workout(failed on first attempt). Ended up getting done with it though, so I was satisfied. I did hit a PR mile and a half run at 9:56.

 

[Goliac7]

May as well throw food up here....

Breakfast-
Egg on plain bagel with 1c spinach and 1 slice Muenster cheese
1 banana

Morning Snack-
Homemade protein bar- whey, almonds, pecans, walnuts, flax, chia, granola, oats, dried blueberry, honey
1 c Greek yogurt

Lunch-
1.5 c beef stroganoff
4 oz chicken breast

Afternoon snack-
2 hard boiled eggs

Post workout- protein shake

Dinner-
6 oz chicken breast
1/2 c onion
1.5 c carrots
1/2 c broccoli
3 c spinach

 

[Atmae Fitness]

Nice session, well done getting a PR on your run.

Did you feel tired just on the main/weight part of your session after your run or before you even started the warm up etc?

Personally if I'm doing running/cardio etc as a separate component on the session I would place it after the weight/strength section.

 

[Goliac7]

Nice session, well done getting a PR on your run.

Did you feel tired just on the main/weight part of your session after your run or before you even started the warm up etc?

Personally if I'm doing running/cardio etc as a separate component on the session I would place it after the weight/strength section.

I really do think it was because of the run. The plan wasn't to go 1.5, or go that fast. I felt good so I decided to go for it. I'm not upset about the fact that it made things difficult. Struggles make you better.

 

[Atmae Fitness]

I really do think it was because of the run. The plan wasn't to go 1.5, or go that fast. I felt good so I decided to go for it. I'm not upset about the fact that it made things difficult. Struggles make you better.

You hit a PR on your session so definitely nothing to be upset about.

 

[5.0]

Good work going in here.....and beef stroganoff sounds great!

 

[Bullmuscle7]

Warm Up:
1.5 mile run- 9:56
3:00 Elliptical- .20 mile
5:00 Max distance bike- 1.40 mile

Superset 3x:
Seated Row- 10 / 130 lb
Single Arm Seated Fly- 20 / 40 lb
DB Bicep Curl- 10 / 45lb
Assisted Dips - 15 reps / 60 lb


Working Set 8x:
Chest Press- 2/210 lb, 4/200 lb, 5/ 190 lb, 5 / 180 lb, 5 / 170 lb, 8 / 160 lb, 12 / 140 lb, 12 / 120 lb
Lat Pulldown- 2/4 / 200 lb, 6/8/ 150 lb
Batwing Row- 10 / 25 lb
Bent Over DB row- 10 / 50 lb
DB Shrugs- 10 / 50 lb
Narrow grip push-ups10

Superset 3x:
Medicine Ball Jump Squats- AMRAP
Plank 1:00
Standing DB oblique crunches 35 lb- AMRAP
Farmers Carry- 100lb/ 200 yards

Summary: Tonight was a total grind. Not sure what it was, but I didn't feel my usual self today in the gym. I actually ended up doing some extra sets and reps to reach my goals for this workout(failed on first attempt). Ended up getting done with it though, so I was satisfied. I did hit a PR mile and a half run at 9:56.

Still... a pretty incredible workout I'd say!!! Great food also!