8 weeks until vacation log

[spikes_tactical]

Re: 8 weeks until vacation log

5/17/17 - Day 19:
Legs (focused on hamstrings)

1. Lying leg curl 70# x 12. 75# x 10. 80# x 10.

2. Seated leg curl 70-80# x 12 (last 2 negatives). 3 sets.

3. Cable rope pull thrus 20# x 10. 3 sets.

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

5. Good mornings 45# plate x 10. 3 sets.

30 minutes of cardio.


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[spikes_tactical]

Re: 8 weeks until vacation log

5/18/17 - Day 20:
Arms

1. Lying straight bar cable curls 85# x 10, 70# x 12, 70# x 12. 3 sets.

2. Incline seated curls. 10 palms up, 10 hammer, 10 twisting x 15# 1 set, 8 palms up, 8 hammer, 8 twisting 20#. 2 sets.

3. Barbell preacher curls 40# x 10 full, 10 partial, 5 full. 3 sets.

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

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

6. Cable rope push down. 42.5# x12. 3 sets.



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[Trixie]

Re: 8 weeks until vacation log

Thank you Trixie.

I'm really excited to see what happens over the next 6 weeks.

I really don't want to lose too much size considering I wasn't big to begin with but I suppose it's part of cutting.


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IMO you looked good when you started. There is always time to put on size just get to your goal of 'Hot Bod' for your vacation.

[spikes_tactical]

Re: 8 weeks until vacation log

5/19/17 - Day 21:
Shoulders

1. Db shoulder press 25# x 8 (:5 press phase) + 8 regular speed. 3 sets.

2. Seated side raises 15# x 8 (:3 hold at top) + 8 regular side raises. 3 sets.

3. Chest down on incline, rear delt raises (hammer grip) 15# x 12. 3 sets.

4. Db upright rows 25# x 10 full range, 10 partials, 5 full range. 3 sets.

5. Cable straight bar pull thru legs/front raise 80# x 12. 3 sets.

Another great morning workout. My shoulders were on fire even with the light weights I have been using.
Super sets just kill me!


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[spikes_tactical]

Re: 8 weeks until vacation log

5/20/17 - Day 22:
Legs (focused on quads)

1. Leg ext 90# x 10 full extension, 10 second negative, 5 more full extension. 3 sets.

2. Barbell front squats 95# x 10. 3 sets.

3. Leg press 180# x 8 (5 seconds press up phase) + 8 regular speed presses. 3 sets.

4. Calf raises on leg press 90# x 10 reps (rest :10), 20 reps (rest :20), 30 reps (rest :30), 40 reps. 1 set.

5. Walking lunges (body wt) x 15 up n back. 2 sets.

And I puked!!!


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[spikes_tactical]

Re: 8 weeks until vacation log

5/21/17 - Day 23:
Cardio only

30 minutes at a moderate pace. Only got 2.5 miles in but it felt great. No cramps and my legs held up pretty well after the killer quad day yesterday!!!


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[spikes_tactical]

Re: 8 weeks until vacation log

5/22/17 - Day 24:
Chest

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

2. Barbell incline press. 135# x 12, 185# x 8, 155# x 10, 135# x 120.

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

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.



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[spikes_tactical]

Re: 8 weeks until vacation log

5/23/17 - Day 25:

Cardio
3 miles in under 29 minutes. Caves are feeling great. No cramps. The Tren is killing my endurance though.


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[smalls1]

Re: 8 weeks until vacation log

How's your energy on the tren? And do you plan to take after pics? I'm anxious to see your progress.

5/23/17 - Day 25:

Cardio
3 miles in under 29 minutes. Caves are feeling great. No cramps. The Tren is killing my endurance though.


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[spikes_tactical]

Re: 8 weeks until vacation log

I'm short on breath. Cardio has taken a hit for sure. Even bedroom cardio.

I will take another round of pics soon and again right before vacation.

I get a new assessment tomorrow. Body fat %, and measurements on body parts. I'm down to 156lbs from 165lbs in 25 days.


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[BABY1]

Re: 8 weeks until vacation log

keep up the great work

[spikes_tactical]

Re: 8 weeks until vacation log

5/24/17 - Day 26:
Back

1. Seated rows 3 grip, over the top, neutral, reverse. 85# x 10 reps. 3 sets.

2. Pull overs. 65# x 11, 65# x 10, 65# x 8. 3 sets.

3. V handle close grip pull downs. 42.5# x 8 reps w/ a 5 second pull down followed by 8 regular reps. 3 sets.

4. One arm cable pull downs, pull from opposite side. 55# x 12 reps. 3 sets.

5. Rope straight arm pulls standing. 15# x 10 reps. 3 sets.

Assessment was postponed until Saturday a full 4 weeks from the day I started with the personal trainer.


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[spikes_tactical]

Re: 8 weeks until vacation log

5/25/17 - Day 27:
Legs

1. Leg ext 90# x 10, :10 negative, 5 more. 3 sets.

2. Seated leg curl 80# x 12 (last 2 negatives). 3 sets.

3. Leg press 180# x 8 (5 press phase) + 8 regular speed presses. 3 sets.

4. Good mornings 45# x 10. 3 sets.

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

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



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[spikes_tactical]

Re: 8 weeks until vacation log

5/26/17 - Day 28:
Arms

1. Seated dumbbell curls. Curl both, curl left, curl right, repeat (both-1-1) x 20# x 8 reps each. 3 sets.

2. Straight bar cable curls 40-50# x 10 full, 10 partial, 5 full. 3 sets.

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

4. Dumbbell decline skull crushers 25# x 12. 3 sets.

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

6. Bench dips x 10 (rest :10), 8 (rest :8), 6 (rest :6), 4 (rest :4), 2. 3 sets.



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[spikes_tactical]

Re: 8 weeks until vacation log

Finished the day with 30 minutes of moderate cardio. 2.5 miles in 30 minutes. Seems like I'm getting slower.


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