Fri,11/28 Back+Shoulders

Pull ups- 4 to failure- 8,10,10,8
Seated cable row- entire stack 8,8,8
1 arm row- 120lbs for 10,10
Push/Db stand- 35lbs 6,7,8
Side ups- 10,11,12
Abs- 15 15 20

Good workout, and was not sure it was going to be due to being a bit tired! Weight was 185, and waist is 29, and getting smaller. Am very glad with my results so far, and normally would lower calories too much, or add in more cardio thus losing muscle. Challenge will be staying patient, and waiting unil the finish line!

Chest+Arms Wed,11/26

Flat bench-5,5,5- 175,225,225
Incline Db press- 9,9,10 85,90,90
Incline Fly Db- 65,65 11,12
Cable Curls- 10,10 entire stack
Rope pulldowns- 150,160 9,10
Hammer Curls- ss 10,9 65,75
Dips- ss 3 sets to failure

HIT done Thurs,11/27 with no issues!

Tues,11/25 Legs

Leg ext- 10,11,10 75,110,120
Front Squat- 135,135,165 5,6,6
Stiff Leg with Trap Bar- 8,9,10 150,140,155+bar for each set
Sumo Squats with Db- 10,11,12 90,95,95
Calves- 15,15,20 150,170,180

HIT done on Mon,11/24 for the usual duration. Definitely getting leaner, but keeping the muscle. Have a great Holiday, and stay away from the gravy and desserts!

Sun, 11/22 chest and arms

Flat bench- 3 sets 185,225,225 5,5,5
Incline Db press- 3 sets 8,9,10 80,90,95
Incline Fly Db- 2 sets 11,12 65,65
Cable Curls- 2 sets 9,10 entire stack
Rope Pulldown- 2 sets 9,10 ,150,160
Hammer Curls- 2 sets ss/10,10 70,75
Dips SS 3 sets to failure

HIT performed on Fri,11/21, and looking better each week!

Back+Shoulders Sat,11/22

Pull up- 4 sets to failure- 6,7,6,9
Seated Cable row- 3 sets entire stack 8,9,10
1 Arm Db row- 120lb Db for 2 sets of 10,12, then 100lbs for 10,10,10
Abs- 20,15,20 on medicine ball with 45 lb plate

Not sure how to perform the Push/Db stand, so replaced with 3 extra sets of rows. Should have asked prior to heading to gym. Also, the Side Ups, no big deal, just have not heard of the exercises until now!

Weight was 187, and was checked the same time as last week, with same scale. My waist is 29 (in the morning), and has definitely gotten much tighter for sure. Only reason for this might have to do with getting more sleep, and post workout meal being changed to 1 cup of oats rather than 60 grams of sweet tato. No complaints for sure, just glad to still be in the game!!

Chest+Arms Wed,11/19

Flat Bench- 3 sets 5,5,5 175,185,225
Slight incline Db press- 3 sets 9,10,8 85,90,90
Incline fly Db- 2 sets 11,10,12 60,65
Cable curl- 2 sets 8,10 190,190
Rope pulldowns- 2 sets 9,10 150,150
Hammer Curl- 2 sets ss 75,70 10,10
Dips- ss 3 sets to failure

Hit done yestereday Tues,11/18, and no changes in plans at this time!

Mon,11/17 Legs

Leg Ext- 3 sets 10,10,10 80,100,120
Front Squat- 3 sets 135,145,155 6,6,5
Stiff Leg Trap Bar- 3 sets 10,8,9 150+bar,140+bar,155+bar
Sumo Db- 3 sets 12,10,11 90,95,95
Calves- 3 sets 20,20,20 standing raises

HIT done AM on Tues,11/18, no issues to report regarding the cardio. Good workout yesterday, felt stronger than usual. Started taking Tribulous again prior to my workouts. Seems to assist a bit, or probably the placebo affect, LOL!

Chest+Arms Sat,11/15

Flat Db- 3 sets 5,5,6 90,90,95
Incline Db press- 3 sets 9,10,10 90,85,95
Flat Db Fly- 3 sets 65,65,65 10,10,11
InclineDb curl- 2 sets 5,6 55,55
Close grip press- 2/D 9,8 185,175
Con Curl- ss/3 sets 85,75,70 11,12,11
Db KB- ss/3 sets 10,12,10

Hit was done today Sun,11/16, and diet is still on course!

Back+Shoulders Fri,11/14

Lat Pullovers- 3 sets 5,5,5 160,165,170
Deads- 3 sets 225,225,245
Db Bench Row- 2 sets 12,12 120,120
Upright Rows- 3 sets 70,75,70 8,9,10
Side Laterals- 3 sets 6,6,6 20,25,25
Abs- 3 sets 20,20,20

First off, hope the competitors in todays show do well!!! Good workout yesterday, and feeling strong at the moment. Weight is 184, and waist is 29 today.

Chest/Arms Wed,11/12

Flat Db- 3 sets 6,6,6 85,90,95
Incline Db press- 3 sets 10,9,10 80,85,95
Flat Db fly- 3 sets 60,65,65 10,11,12
Incline Db curl- 3 sets 55,60,55
Close Grip presses- 2/D 8,9 185,175
Con Curl- ss/3 sets 90,75,70 12,11,11
Db KB- ss 3 sets 12,10,10 45,30,35

No changes in diet, and continuing to plug away!

Chest/Arms Wed,11/12

Legs Tues, 11/11

Leg Extension- 3 sets 10,10,10 110,120,120
Front Squat- 3 sets 145,145,145 5,6,6
Stiff leg Trap Bar- 3 sets 8,9,10 Bar+140
Sumo Db- 3 sets 10,12,11 95,95,95
Calf Raise- 3 sets 15,20,20

Have never really done the front squats before. Decided to go light to get the form down. Good luck to your clients competing this weekend sir! Also, Hit was done yesterday as well.

Chest/Arms

Flat Db-3 sets 6,7,6 95,90,85
Incline Db press- 3 sets 9,9,10 95,80,85
Flat Db Fly- 3 sets 65,60,55
Incline Db curl- 2/D 55,50 5,5 reps
Close grip- 2/D 8,9 185,165
Con Curl- ss/3 sets 90,75,70 11,11,12
Db KB- ss/3 sets 10,10,12 45,35,35

Strong lifts yesterday, will do HIT tomorrow!

Sat,11/8 Back/shoulders

Lat Pullovers- 3 sets 4,5,5 150,165,170
Deads- 3 sets 235,225,225
Db Bench row- 2 sets 11,12 110,120
Upright row- 3 sets 75,70,70 9,8,10
Side laterals-3 sets 6,6,7 25,20,20
Abs- 3 sets 15,15,20

Weight was 185, and waist was still 30 as well. Still feeling strong at this point, and just trying to stay on track in regards to the diet etc! Let me know when you want some pics as well Joe!

chest+arms Wed,10/5

Flat Db 3 sets- 6,6,6 85,85,90
Incline Db press- 3 sets 9,8,10 85,90,80
Flat Db fly- 3 sets 60,55,55 11,10,12
Incline Db curl- 2/D 55,50 6,5
Close grip- 2/D 9,8 175,165
Con curl- ss 3 sets 90,80,70 12,11,11
Db KB- ss 3 sets 11,10,12 40,35,35

HIT also done in the Am on Thurs the 6th.

Legs Tues, 11/04

Presses- 3 sets 9,9,8 280,380,380
Stiff leg- 3 sets 9,9,8 165,185,175
Squat chain- 3 sets 9,10,10 145
Db Leg curl- 3 sets 30 lbs
Calf Raise- 3 sets 15,20,15

HIT done on yesterday as well. Feel quite better this week, and was glad to be able to get through last week!

Sun,11/2 Chest+Arms

Flat Db press- 3 sets 6,6,6 85,85,85
Incline Db press- 3 sets 10,9,8 85,80,80
Flat Db fly- 3 sets 55,55,60 12,10,11
Incline Db curl- 2/D 50,45 5,6
Close grip 2/D- 8,8 175,165
Con curl- ss 3 sets 90,80,70 11,11,12
Db KB- ss 3 sets 10,11,12

Good workout yesterday, and ready for the week! Diet is still on track, and no other changes.

Back+Shoulders

Lat pullover- 3 5,5,5 140,170,160
Deads- 3 225,225,225
Db bench row- 2 sets 10,12 120,110
Upright row- 3 70,70,70 10,8,9
Side lateral up/down- 3 sets 6,6,6 20,20,25
Abs- on medicine ball/weighted-45 lb plate for 3 sets 20,15,15

HIT done Sat Am, with no changes in routine. Feeling better today, been struggling all week from being sick.

Waist is still 30, but can definitely signs of leaning out. My face looks more gaunt, and the love handles are getting much smaller. Weight (188), is still the same at this point, and losing fat while keeping the muscle is what we want!