8 weeks until vacation log

[spikes_tactical]

Re: 8 weeks until vacation log

6/6/17 - Day 38:
Legs (quads only)

1. Leg ext 110# x 10, :10 negative, 5 more. 3 sets.

2. Barbell squats 185# x 10. 3 sets.

3. Leg press 210# x 12. 3 sets.

4. Calf raises/extension on leg press 90# x 10 reps (rest :10), 20 reps (rest :20), 30 reps (rest :30), 40 reps. 2 set.

5. Bench step ups 30# x 12 each leg. 3 sets.

No cardio today.


Sent from my iPhone using Tapatalk

[Trixie]

Re: 8 weeks until vacation log

6/4/17 - Day 36:
Cardio

Totally cheated on the diet last night. Feel like hell today.

Wifey and I had date night and went to see Wonder Woman (fantastic movie).

I had a small popcorn smothered in butter.

Then we stopped off on this little bar and the real cheating began. Probably had 6 Crown & Cokes and a jalapeņo ranch chicken wrap.

I'm up now drinking water and getting ready to go for a run. Hopefully I will sweat some of this alcohol out before taking the little one to the water park.

Have a great Sunday.


Sent from my iPhone using Tapatalk

LOL, looks like I have been a bad influence on you except I would have had a bucket of popcorn at the movie and one to-go.

You'll be fine and think twice next time. The waterpark is a killer, good luck.

[Trixie]

Re: 8 weeks until vacation log

One more thing.

I absolutely LOVE when men talk about having fun with their wives and loving them.

[spikes_tactical]

Re: 8 weeks until vacation log

6/7/17 - Day 39:
Back

1. Seated pull downs v-bar 70# x 12, 60# x 10, 60# x 8, super set with seated low row 100# x 12, 120# x 10, 140# x 8. 3 sets.

2. Pull overs. 75# x 10, 70# x 10, 70# x 8. 3 sets.

3. Incline (chest down) circle rows. 35# x 12. 3 sets.

4. Two arm cable pull downs, pull from opposite side. 70# x 12 reps super set with two arm cable rows, top grip to under grip 42.5# x 12. 3 sets.

Super sets, super sets, super sets. Ugh!!! Hell of a workout.


Sent from my iPhone using Tapatalk

[spikes_tactical]

Re: 8 weeks until vacation log

6/8/17 - Day 40:
Chest

1. Barbell incline press. 135# x 12, 155# x 11. 175# x 8. 3 sets.

2. Db incline close grip press x 10 full range, 10 partial reps, 5 full range. 35#. 3 sets.

3. Stretching flat db flyes 35# x 12 reps. 3 sets.

4. Cable high to low flyes (to belly button) 20# x 12. 3 sets.

5. Bench Flat plate press drop set 10-10, 8-8, 6-6 (2 - 45# plates). 3 sets.

Not sure if it's the added winstrol or what but my entire body aches and I'm cramping up pretty bad. Even at night.


Sent from my iPhone using Tapatalk

[spikes_tactical]

Re: 8 weeks until vacation log

6/9/17 - Day 41:

No training today. I had a terrible night sleep and my body is very sore so I'm listening to my body and taking the day off.

Shoulders and cardio tomorrow.


Sent from my iPhone using Tapatalk

[spikes_tactical]

Re: 8 weeks until vacation log

6/10/17 - Day 42:
Shoulders

1. Shoulder press machine 80# x 12, 95# x 10, 110# x 8 125# x 8. 4 sets.

2. Reverse Shoulder press machine 30# x 12, 40# x 12. 50# x 12. sets.

3. Incline bench barbell front raise. 45# x 12. 3 sets.

4. Cable rear delt crossover 15# x 8 x 2 (change lead hand in front). 3 sets.

5. 3-way side raises (normal, hammer, palms up) 10# x 10 each. 3 super sets.

30 minutes moderate cardio.



Sent from my iPhone using Tapatalk

[spikes_tactical]

Re: 8 weeks until vacation log

6/11/17 - Day 43:

Cardio
3 miles in 31:42

Good day at the water park with my wife and daughter again this Sunday.

Going to do some grilling in an hour.

Double time tomorrow. Arms at lunch and hamstrings in the evening.



Sent from my iPhone using Tapatalk

[spikes_tactical]

Re: 8 weeks until vacation log

6/12/17 - Day 44:
Arms

1. Preacher curl machine. 50# x 12, 70# x 12, 70# x 12. 3 sets.

2. Seated dumbbell curls both-1-1 x 20# x 10. 3 circuits/sets.

3. Straight bar cable curls 45# x 10 full, 10 partial, 5 full. 3 sets.

4. Incline bench (on chest) inward curls 20# x 10 superset with close grip hammer curl 20# x 10. 3 sets.

5. Tricep overhead press. 50# x 15. 3 sets.

6. Tricep kickbacks x 10 (hammer grip), 10 (palms back), 10 (palms fwd). 15#. 3 sets.

7. Bench dips x 10 (rest :10), 8 (rest :8), 6 (rest :6), 4 (rest :4), 2. 2 sets.

Double duty today. One down, one to go. Hamstrings tonight.



Sent from my iPhone using Tapatalk

[spikes_tactical]

Re: 8 weeks until vacation log

6/12/17 - Still Day 44:
Legs (hamstrings only)

1. Seated leg curls. 110# x 8 negatives x 8 regular, 130# x 8 negatives x 8 regular 145# x 8 negatives x 8 regular. 3 sets.

2. Dumbbell dead lift. 60# x 8 low (calves) 8 mid (thighs) 8 full range. 3 sets.

3. Lying leg curls. 50# x 10 full range, 3 x :5 negative, 5 more full range. 3 sets.

4. Dumbbell reverse lunge to fwd stretch deadlift. 20# x 10 each side. 3 sets.

I must say I failed to complete the last exercise. It was blazing hot in the gym and I assume my lunch time workout didn't help.

I am physically exhausted. Feels great.


Sent from my iPhone using Tapatalk

[spikes_tactical]

Re: 8 weeks until vacation log

6/13/17 - Day 45:

30 minutes of fasted HIIT this morning.

I don't know how intense it was since my legs didn't want to go very fast today.



Sent from my iPhone using Tapatalk

[Dzone]

Re: 8 weeks until vacation log

great consistency

[spikes_tactical]

Re: 8 weeks until vacation log

6/14/17 - Day 46:
Chest

1. Barbell incline press. 135# x 12, 185# x 8, 185# x 8. 3 sets.

2. ISO Incline one arm press 45# x 10. 3 sets.

3. Flat bench dumbbell fly to close grip press 35# x 10, 40# x 8, 40# x 8. 3 sets.

4. Cable low to high fly (lower chest). 15# x 10. 3 sets.

5. Plate push-up drill. 25# x 5 then body weight x 5. 3 sets.

I will hit 30 minutes cardio tonight after work.



Sent from my iPhone using Tapatalk

[spikes_tactical]

Re: 8 weeks until vacation log

17 days of lifting and cardio left until we leave for vacation.

I will have one last round of measurements and pictures before we leave.


Sent from my iPhone using Tapatalk

[chemicallyengineered]

Re: 8 weeks until vacation log

Great log, keep up the good work!


Sent from my iPhone using Tapatalk