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Originally Posted by spikes_tactical

5/5/17 - Day 7:

Day off.
Spending the day watching the horses race in the rain!


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You must be at the Kentucky Derby. You lucky Dog.

Tweet5/6/17 - Day 8:
Shoulders

1. Dumbbell shoulder press right arm, left arm, both arms. 40# x 8 circuits. 3 sets.

2. Dumbbell incline 1 arm side (lateral) raises. 15# x 8-10 reps. 3 sets.

3. Dumbbell incline front delt raise. 15# x 12. 3 sets.

4. Pec deck machine (rear delt fly). 80# x 12. 3 sets.

5. Cable machine using handles. Pull downs to the eyes. 70# x 12. 3 sets.

30 minutes of HIIT on the treadmill.



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Tweet5/7/17 - Day 9:
Legs

1. Squats 135#, 185#, 205# x 10. 3 sets.

2. Leg press 6 plates x 10, 8 plates x 8, 6 plates x 10. 3 sets.

3. Hack squat 4 plates x 10, 3 plates x 10, 2 plates x 10. 3 sets.

4. Leg extensions 50# x 10, :10 negative, 5 more regular reps. 3 sets.

5. Leg curls (lying) 55-65# x 10-12 reps. 3 sets.

6. Calf raises (seated) 1 - 45# & 1 - 25# plate x 10 (toes out), 10 (straight on), 10 (toes in). 3 sets.

No cardio today - I'm exhausted. Hope everyone has a great Sunday!



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Tweet5/8/17 - Day 10:
Back

1. Seated dual grip cable rows x 10 palms down grip, 10 neutral (thumbs up) grip, 10 palms up (reverse) grip. 35#. 3 sets.

2. Seated cable v bar pull down x 100# x 12. 3 sets.

3. Dumbbell pullover 50# x 12, 55# x 10, 55# x 10. 3 sets.

4. Incline (chest down) rows. 10 (palms back grip), 10 (neutral/hammer grip), 10 (palms fwd/reverse grip). 25#. 3 sets.

5. Back hyperextension x 25# plate x 12. 3 sets.

30 minutes - Moderate tonight after work.



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Tweet5/9/17 - Day 11:
No workout today.

Weight: 162 lbs

30 minutes cardio - 9 minute miles.


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Tweet5/10/17 - Day 12:
Arms

1. Lying down straight bar cable curls 70# x 10-12 reps. 3 sets.

2. Incline seated curls. 8 palms up, 8 hammer, 8 twisting.
17.5-20#. 3 sets.

3. Barbell preacher curls. 30# x 10 full, 10 partial, 5 full. 3 sets.

4. Cable straight bar overhead extensions (lean fwd) 50# x 12. 3 sets.

5. Cable v bar push down (elbows out) 72.5# x 12. 3 sets.



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Tweet5/11/17 - Day 13:
Chest

1. Barbell flat press. 135# x 12, 185# x 12, 205# x 8, 225# x 4

2. Barbell incline press. 135# x 12, 185# x 8, 185# x 6, 135# x 12

3. Dumbbell incline close grip press x 10 full range, 10 partial reps, 5 full range. 35#, 30#, 30#

4. Stretching flat dumbbell flyes 30# x 10, 35# x 10, 35# x 10 reps, 3 sets

5. Pec deck 110# x 10, 3 sets

Weight is 161lbs. I'm sure it's just the water weight I'm dropping.



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Tweet5/6/17 - Day 14:
Shoulders

1. Dumbbell shoulder press right arm, left arm, both arms. 40# x 8 circuits. 3 sets.

2. Dumbbell incline 1 arm side (lateral) raises. 15# x 10 reps. 3 sets.

3. Dumbbell incline front delt raise. 20#, 20#, 15# x 12. 3 sets

4. Pec deck machine (rear delt fly). 85# x 12. 3 sets

5. Cable machine using handles. Pull downs to the eyes. 70# x 12. 3 sets

30 minutes of cardio tonight after work.



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Tweet5/13/17 - Day 15:

60 minutes of cardio today.

Taking today and tomorrow off to let my wrist feel a little better.


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Tweet5/14/17 - Day 16:

30 minutes cardio.

Happy Mothers Day to all the moms out there and all the single dads. Have a wonderful day!


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Tweet5/15/17 - Day 17:
Back

1. Seated dual grip cable rows x 10 palms down grip, 10 neutral (thumbs up) grip, 10 palms up (reverse) grip. 42.5#, 35#, 35#. sets.

2. Seated cable v bar pull down x 120# x 10. 100# x 12. 100# x 12. 3 sets.

3. Db pullover (1 wt) x 55# x 12, 65# x 10. 65# x 10. 3 sets.

4. Incline (chest down) rows. 10 (palms back grip), 10 (neutral/hammer grip), 10 (palms fwd/reverse grip). 25#. 3 sets.

5. Back hyperextension x 25# plate x 12. 3 sets.

Another great day!



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Tweet5/16/16 - Day 18:

No workout today, however I do believe in just 18 days I've made pretty good progress.




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TweetWow! that is GREAT progress! Thanks for the inspiration.