8 weeks until vacation log

[spikes_tactical]

Re: 8 weeks until vacation log

6/15/17 - Day 47:
Shoulders

1. Shoulder press machine 90# x 12, 110# x 10, 110# x 10. 3 sets.

2. Reverse Shoulder press machine 50# x 12, 60# x 12. 60# x 10. 3 sets.

3. Dumbbell shrugs. 65# x 12. 3 sets.

4. Seated dumbbell press (Arnold's). 40# x 12, 35# x 12, 35# x12. 3 sets.

5. 3-way side raises (normal, hammer, palms up) 12# x 10 each. 3 sets.

30 minutes HIIT post workout was a ***** but got it done.



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[spikes_tactical]

Re: 8 weeks until vacation log

6/16/17 - Day 48:
Back

1. Incline chest down V-bar pull downs. 95# x 10 high, 95# x 10 low. 3 sets.

2. Wide lat pull downs. 42.5# x10 front, 42# x 10 behind the head. 3 sets.

3. Hammer strength MTS row. One arm 40# x 10, 40# x 10, 50# x 10. 3 sets.

4. Hammer strength MTS high row. One arm 40# x 10, 40# x 10, 50# x 10. 3 sets.

5. Incline chest down dumbbell circular rows. 30# x 12, 35# x 12, 40# x 10. 3 sets.

6. Hyper extension machine. 110# x 12. 3 sets.



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[spikes_tactical]

Re: 8 weeks until vacation log

6/17/17 - Day 49:
Arms

1. Dumbbell preacher 1 arm curls. 20# x 12, 25# x 12, 30# x 10, 40# x 10. 4 sets.

2. Cable 1 arm cross body curls. 20# x 12, 25# x 10, 25# x 8. 3 sets.

3. Lying straight bar curls. 70# x 12, 70# x 10, 70# x 10. 3 sets.

4. Plate loaded dips. 140# x 12. 3 sets.

5. Cable 1 arm reverse (palms up) tri pushdown. 20# x 10. 3 sets.

6. Cable rope push downs. 50# x 12. 3 sets.

7. Cable rope overhead extensions. 42.5# x 12. 3 sets.

30 minutes of cardio planned for later today.



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[spikes_tactical]

Re: 8 weeks until vacation log

6/18/17 - Day 60:

Cardio day. Got up and ran 30 minutes this morning. I'm thinking another 30 this afternoon.

Happy Father's Day


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[spikes_tactical]

Re: 8 weeks until vacation log

Day 50 not 60!!!


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[spikes_tactical]

Re: 8 weeks until vacation log

6/19/17 - Day 51:
Shoulders

1. Shoulder press 40# x 10 full reps, 5 negative reps, 10 full reps. 3 sets.

2. Plate front raise 25# x 8 with a 5 second hold on each rep followed by 8 full reps. 3 sets.

3. Seated Dumbbell side raise 25# x 10 reps superset with standing side raises thumbs up hammer grip 15# x 10 reps. 3 sets.

4. Cable seated rope pull to eyes 60# x 10 reps, superset with dumbbell upright rows 30# x 10 reps. 3 sets.

5. Chest down incline bench 2-way rear delt raises (palms back, palms in) 25# x 10 each. 3 sets.



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[spikes_tactical]

Re: 8 weeks until vacation log

6/20/17 - Day 52:
Chest

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

2. Incline bench dumbbell close grip press x 10 full range, 10 partial reps, 5 full range. 40#. 3 sets.

3. Cable crossover low to high. 45# x 12 reps. 3 sets.

4. Cable crossover high to low. 55# x 12 reps. 3 sets.

5. Push ups (8 feet on bench), 8 (regular floor), 8 (hands on bench). 3 sets.

30 minutes cardio post workout.

Not my best workout but not bad considering it was a travel day and done at a hotel gym.



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[spikes_tactical]

Re: 8 weeks until vacation log

6/21/17 - Day 53:

All day meetings / conferences and company BBQ / social gathering after so to workout or cardio today.

Tomorrow is a new day!


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[BABY1]

Re: 8 weeks until vacation log

you recovered from your BBQ yet? lol

[spikes_tactical]

Re: 8 weeks until vacation log

you recovered from your BBQ yet? lol

I totally behaved myself so no need for recovery. [emoji16]


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[spikes_tactical]

Re: 8 weeks until vacation log

6/22/17 - Day 54:

I don't like traveling. Missed yesterday's workout but I did get my cardio in.


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[spikes_tactical]

Re: 8 weeks until vacation log

6/23/17 - Day 55:
Arms

1. Seated dumbbell curls both-1-1 x 25# x 10. 3 circuits/sets.

2. One handed cable curls 45# x 12. 3 sets.

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

4. Tricep overhead 1 arm press. 15# x 12. 3 sets.

5. Tricep kickbacks 15# x 12 (hammer grip). 3 sets.

6. One handed Tricep cable pushdowns. 45# x 12. 3 sets.

Had to workout at the hotel gym again today. Not the best selection of equipment but I got it done.



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[Trixie]

Re: 8 weeks until vacation log

6/23/17 - Day 55:

Had to workout at the hotel gym again today. Not the best selection of equipment but I got it done.



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Great job! That vacation is getting close now, can't wait for the pics.

[spikes_tactical]

Re: 8 weeks until vacation log

6/24/17 - Day 56:
Legs

1. Leg press - drop set. 6 plates x 12 reps , 5 plates x 10 reps, 4 plates x 8 reps, 3 plates x 6 reps, 2 plates rep out until failure. 3 sets.

2. Leg extensions 60# x 10 reps w/ a 10 second negative, 5 more regular reps. 3 sets.

3. Leg curls (lying) 60# x 10 reps. 3 sets.

4. Hyperextension with ham squeeze at top 25# plate x 10. 3 sets.

5. Calf raises (leg press machine) 1 - 45# & 1 - 35# plate on each side x 10 reps (toes out), 10 reps (straight on), 10 reps (toes in). 3 sets.

Finally made it to a gym with some equipment so got a great leg workout in today.



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[BABY1]

Re: 8 weeks until vacation log

tenacity...good stuff! Being dapatable is what kicks in when traveling and having to use what's available