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!