8 weeks until vacation log

[spikes_tactical]

Well I'm going on vacation over the 4th of July so I decided to hire a personal trainer after some research and several interviews.

Current stats:
5' 6"
165lbs
I will have all measurements tomorrow.

Really going to try not to stray from the diet and training program that was laid out for me.

5x a week fasted HIIT
3x a week ab workout
5x a week strength training

Cycle will be:
Test E 600mg per week
Tren E 400mg per week
Primo E 600mg per week
Anavar 50mg daily

Goal is to get the abs popping with gaining some size or at a minimum not losing the little bit I have.



And my awesome wife is totally on board and prepping all my meals.




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[Trixie]

Re: 8 weeks until vacation log

Great Pictures!! Way to start a thread. I will be watching for sure, you are starting from a respectable body composition. Cant wait to see your results. I'm cheering you on.

~Trixie~

[smalls1]

Re: 8 weeks until vacation log

Kill it brother!!

[guns01]

Re: 8 weeks until vacation log

what the hell you need a pt for man? a couple % body fat down and you will be peeled completely

[spikes_tactical]

Re: 8 weeks until vacation log

Day 1
Age: 43
Height: 6' 5"
Weight: 165 lbs

Measurements:
Neck - 14.00
Arm - 13.50
Chest - 40.25
Waist - 31.75
Hip - 37.00
Thigh - 21.00
Calf - 14.50
Body Fat - 12.10%

Diet is 2500 calories on workout days. Higher carbs, lower fats.
Diet is 2200 calories on non-workout days. Lower carbs, higher healthy fats.

Today was chest and cardio.

1. Barbell incline press. Warm up to 175lbs x 8 reps (total of 5 sets)

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

3. Stretching flat dumbbell flys 25, 30, 35# x 10-12 reps. 3 sets.

4. Bench Flat plate press w/ 3 45# plates. drop set (remove 1 plate after each set) 6-6-6, 5-5-5, 4-4-4.

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

30 minutes treadmill run @ 10 minute mile.


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[Dzone]

Re: 8 weeks until vacation log

Good Job! You'll be kicking ass on your vacation

[spikes_tactical]

Re: 8 weeks until vacation log

I'm 5' 6". Not 6' 5". I wish I was taller. Thanks Trixie for pointing the typo out.

Off to the gym. Today is legs. Hope I can walk tomorrow. I will post an update later.

Happy Sunday everyone.


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[spikes_tactical]

Re: 8 weeks until vacation log

4/30/17 - Day 2
Legs

1. Leg press
4 45# plates x 10,
3 45# plates x 10,
2 45# plates x 10 (hold :10),
8 reps (hold @ bottom 8 sec)
Repeat - 6 (hold :6), 4 (hold :4), 2 (hold :2)
2 sets

2. Hack squat
2 45# plates x 10-12
3 sets

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

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

5. Calf raises (seated) 2 plates x 10 (toes out), 10 (straight on), 10 (toes in)
2 sets

One thing to note - I never really focused on legs. I typically used my running as my leg workouts. Not anymore!!!


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[spikes_tactical]

Re: 8 weeks until vacation log

5/1/17 - Day 3:
No lifting today

6:00am
30 minutes HIIT
2 minutes moderate pace
1 minute sprint pace
Repeat until completed



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[spikes_tactical]

Re: 8 weeks until vacation log

5/2/17 - Day 4:

Holy shit I can't walk lol.
Since my PT doesn't want me to hit any new body parts until we workout together and he shows me what exercises to perform he recommended I repeat Saturdays workout.

Chest day - same workout except for bench flat plate press as I didn't have a spotter to assist with adding/removing the plates so I did flat bench dumbbell press 45#, 10 reps, 3 sets.

Moderate cardio. I couldn't really run so I hit the rowing machine for 30 minutes.

And I'm sticking to the diet. Although I'm finding it hard to eat all the food every day even at 2600 calories.


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[guns01]

Re: 8 weeks until vacation log

force those required cals now man or you will pay for it later.

[spikes_tactical]

Re: 8 weeks until vacation log

It's funny how 2600 clean calories is more difficult to consume than 3500 of whatever I wanted.

I'm forcing them down every day though.


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[spikes_tactical]

Re: 8 weeks until vacation log

5/3/17 - Day 5:
Back
Weight: 161lbs

1. Wide grip pull up x 10, 7+3, 4+4+2. 3 sets.

2. Seated cable low row x 12. 110#. 3 sets.

3. Wide grip lat pulldown machine x 12. 90#, 100#, 110#. 3 sets.

4. Dumbbell pullovers across bench x 12. 40#, 45#, 50#. 3 sets.

5. Dumbbell 1 arm row (lawn mower) x 12 each arm, 45#, 3 sets.

20 minutes of HIIT post workout


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[Skeletor]

Re: 8 weeks until vacation log

Good luck my man!!

[spikes_tactical]

Re: 8 weeks until vacation log

5/4/17 - Day 6:
Arms

1. Alternating dumbbell curls x 10. 35#. 3 sets.

3. Seated preacher curls (21's) 7 lower half, 7 full, 7 upper half. 40#. 3 sets.

4. Concentration curls x 10 each arm. 25#. 3 sets.

5. Tricep arm extension machine x 12. 70#. 3 sets.

6. Behind the head Dumbbell press x 10. 45#, 55#, 65#. 3 sets.

7. Skull crushers x10. 30#. 3 sets.

30 minutes moderate cardio - post workout


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