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Michael Johnson
7,442 followers -
Drunken ninja pirate web designer/developer. Owner of www.m25designs.com and www.what-the-fit.com. I am a Web Designer/Developer with an aspiration to be a great blogger. Fitness junkie.
Drunken ninja pirate web designer/developer. Owner of www.m25designs.com and www.what-the-fit.com. I am a Web Designer/Developer with an aspiration to be a great blogger. Fitness junkie.

7,442 followers
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Michael's posts

Hey WTFers! It's been a long while, but as we approach the end of 2016, it's time to start thinking about our fitness goals and plans in 2017. I've taken the liberty to put together a basic plan for tracking your workouts. Feel free to use/modify/share it. All I ask is that if you modify it, please share back to this group so that we can all benefit!

www.m25designs.com/whatthefit/WTF_Workout_Calendar_Template.xlsx

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The Superman Main Titles by John Williams
Rocky (of course)
Batman Theme by Danny Elfman
Variety from Batman Begins by Hans Zimmer
It's a fight - 3 Six Mafia

Lots more that I'm not thinking of right now. lol
Wuddup y'all! 

What's on your workout playlist?

Wuddup y'all! 

What's on your workout playlist?

Shoulders. Tired workout today.

Machine Shoulder (Military) Press
70 lb x 10 reps 22
90 lb x 10 reps 25
140 lb x 4 reps 28
120 lb x 6 reps 28
Upright Cable Row
100 lb x 10 reps 23
130 lb x 8 reps 27
130 lb x 8 reps 27
130 lb x 6 reps 25
Smith Machine Overhead Shoulder Press
45 lb x 10 reps 18
95 lb x 8 reps 25
95 lb x 4 reps 20
95 lb x 4 reps 20
Rear Delt Fly
75 lb x 10 reps 26
105 lb x 8 reps 30
105 lb x 8 reps 30
105 lb x 8 reps 30
Machine Lateral Raise
50 lb x 10 reps 10
90 lb x 6 reps 12
70 lb x 10 reps 12
70 lb x 10 reps 12

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Come and share your fitness wisdom/journey with us!

Leg day!! Not much in terms of variance in exercise, but dose squats doe! Getting closer to where I want to be every day.

ManOfSteeltracked Workout A for 1,024 pts

Barbell Squat
135 lb x 8 reps 75
185 lb x 8 reps 105
225 lb x 6 reps 128
225 lb x 6 reps 128
245 lb x 6 reps 147
275 lb x 6 reps (PR) 180
275 lb x 4 reps 154

Leg Extensions
70 lb x 10 reps 12
130 lb x 10 reps 18
130 lb x 10 reps 18
130 lb x 10 reps 18

Walking (treadmill)
00:14:00 | 1 mi 41

And, here's today's workout. Still not where I want to be by any means, but still progress is good. Dose deadlifts doh!! :)  #WTF   #WhatTheFit  

ManOfSteeltracked Morning - Back for 765 pts Today

Lat Pulldown
120 lb x 10 reps 26
150 lb x 10 reps 32
170 lb x 6 reps 33
170 lb x 6 reps 33

Straight Arm Pulldown
50 lb x 10 reps 16
60 lb x 8 reps 17
60 lb x 10 reps 17
60 lb x 8 reps 17

Seated Cable Row
100 lb x 10 reps 33
130 lb x 10 reps 40
160 lb x 8 reps 47
160 lb x 8 reps 47

Barbell Deadlift
135 lb x 10 reps 77
225 lb x 4 reps 110
225 lb x 4 reps 110
225 lb x 4 reps 110

Monday's chest workout, since I forgot to post it yesterday. Strength is getting back up there. #WTF #WhatTheFit

ManOfSteeltracked Morning - Chest for 1,138 pts Jan 19, 2015

Barbell Incline Bench Press
90 lb x 10 reps 58
160 lb x 7 reps 88
170 lb x 5 reps 85
180 lb x 3 reps 73
140 lb x 5 reps 70

Barbell Bench Press
90 lb x 10 reps 58
160 lb x 8 reps 91
180 lb x 4 reps 83
180 lb x 4 reps 83

Decline Barbell Bench Press
90 lb x 10 reps 39
230 lb x 8 reps 97
250 lb x 8 reps 111
290 lb x 8 reps 146

Machine Chest Fly (Pec Deck)
80 lb x 10 reps 13
100 lb x 10 reps 15
120 lb x 6 reps 15
120 lb x 4 reps 13

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