TweetThursday:
Chest and Shoulders

Hypers 12x3
Spider walks and other shoulder pre-work
Bench Press 45x20, 65x16, 95x6 needed help on #6 it’s a mind thing
Cross bench Pullovers 25x12x3
Seated Dumbbell shrugs 15x12x3
Fly Machine 40x12x3 palms down seat low
Reverse pec deck 25x12x3
Bridges single leg x10, both legs x10 with 5 sec squeeze
Roller work
HS Lateral Decline Press 40x12x3
Assisted Pull-Ups 70# cw 12x3 different grip positions
Dual cable Chest Press machine 25x12x3

TweetGot my cardio in today moving hundreds of pounds of file boxes. Hurt like crazy when I got home so I took 4g of Red Kratom and poof half an hour later no pain.

TweetKeep up the work your doing great

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TweetDescent day but felt a little sick. Sure it was the pre-workout. Also totally *****y today for no reason at all. Left Quad has been bothering me since Sat. but felt fine walking in today.

Friday:
Quads/Tri’s

5 min StepMill warm-up
Leg extensions 40x60x3 (20 lower, 20Upper, 20 full range)
Dips machine 70x20x3
Hack 0x10+10 lower halves all to the stops, dif. foot positions
Lying Ab bench 20x4
Roller Work
Single leg extensions 40x20x3 inside outside upsidedown
DB Kickbacks 12.5 x12, 10x20x2
Seated leg press machine 70x20x3

Tweet20170826_131408.jpg

Here's the terrible truth about the first 6 weeks of my cut diet. Sad that it was worse before and sad to see how much work I have ahead. In for the long-run.

TweetSaturday:
Biceps/ Hams

Bridges
Seated leg curl 40x60x3 (20 upper, 20 lower, 20 full per set)
Seated Preacher Curls, 25x30 warm-up (10 lower, 10 upper, 10 full),
25x20x2 wide, narrow
Leg Press 270x12x3
HS Seated Crunch machine one arm Oblique’s 12x3
Rolling
Multi-Way Hip machine 115x20x3
Seated overhead e-z bar cable Bi’s 25x20x3
Lying leg curls 55x20x3 inner, outer, straight

Great day lots of focus, held and squeezed on everything.

Tweet

Originally Posted by Trixie

Saturday:
Biceps/ Hams

Bridges
Seated leg curl 40x60x3 (20 upper, 20 lower, 20 full per set)
Seated Preacher Curls, 25x30 warm-up (10 lower, 10 upper, 10 full),
25x20x2 wide, narrow
Leg Press 270x12x3
HS Seated Crunch machine one arm Oblique’s 12x3
Rolling
Multi-Way Hip machine 115x20x3
Seated overhead e-z bar cable Bi’s 25x20x3
Lying leg curls 55x20x3 inner, outer, straight

Great day lots of focus, held and squeezed on everything.

Very nice workout. Nice pic too. Keep up the good work

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TweetMonday:
Chest, Back

Hypers 12x3
Plated Lateral Press 25’s x12x3
Across bench Pull Overs 25x12x3
Standing DB Shrugs 15x12x3
Fly machine Chest 40, 50, 60x12 ea.
Rear Delt 25, 35, 45x12 ea.
Lie down Crunch bench 12x3
Roller Work
DB flat bench 20, 22.5, 25x12 ea.
Plated Front Lat Pull 25’s x12x3 Too light, started with 45’s, too heavy. Should have used 35’s
Dual Cable Chest press machine 25x12x3

Super grumbly about this stubborn Lat fat. GRRRRR! Guess I wont be happy til I can prove to myself that I can get into competition shape. Something great better happen on these last 6 weeks of strict dieting. Lost 3 solid pounds last week so moving forward.

Tweet

Originally Posted by Trixie

Monday:
Chest, Back

Hypers 12x3
Plated Lateral Press 25’s x12x3
Across bench Pull Overs 25x12x3
Standing DB Shrugs 15x12x3
Fly machine Chest 40, 50, 60x12 ea.
Rear Delt 25, 35, 45x12 ea.
Lie down Crunch bench 12x3
Roller Work
DB flat bench 20, 22.5, 25x12 ea.
Plated Front Lat Pull 25’s x12x3 Too light, started with 45’s, too heavy. Should have used 35’s
Dual Cable Chest press machine 25x12x3

Super grumbly about this stubborn Lat fat. GRRRRR! Guess I wont be happy til I can prove to myself that I can get into competition shape. Something great better happen on these last 6 weeks of strict dieting. Lost 3 solid pounds last week so moving forward.

It's just consistency you'll get it

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TweetSunday:
Seated Pull Down Ab 40x25x2 ss/
Hypers 20x2
Abduction Machine 60x20x3 ss/w
Forearms Standing Preacher Pad 20x20x3 palms down
Adduction Machine 50x20x3 ss/w
Forearms Standing Preacher Pad 40x20x3 palms up
Seated Calf Raises 90x20x3 ss/w
Wrist curls palms down elbows resting on knees 20x20x3
Standing Single Calf Raises on platform 40x3 ea. calf ss/w
Wrist curls palms up elbows resting on knees 30x20x3
13 min StepMill Cardio 1-2

Sunday is my rest day just go in and work fine muscles a bit. Going to be increasing the cardio especially on this easy day.

TweetFriday:
Quads/Tri’s

3 min StepMill warm-up
Bridges
Leg extensions 40x60x3 (20 lower, 20Upper, 20 full range)
Dips machine 70x20x3
Hack 0x20x3 to the stops
Lying Ab bench 20x3
Roller Work
Single leg extensions 40x20x3
Tri Machine single arm 20x20, 25x20x2
Seated leg press machine 70x20x3

Saturday:
Biceps/ Hams

Bridges
Seated leg curl 40x60x3 (20 upper, 20 lower, 20 full per set)
Standing Preacher Curls, 25x30 warm-up (10 lower, 10 upper, 10 full),
25x20x2 wide, narrow
Hip Machine 120x20x3
HS Seated Crunch machine one arm Oblique’s 12x2
Rolling
Kneeling curls 30x20x3
WG cable Bi’s 20x20x3
Lying leg curls 50x20x3 inner, outer, straight

Took Tuesday and Thursday off. Traveled 2 days and took my food with me so stuck with the program on that front.

Tweet

Originally Posted by Trixie

Friday:
Quads/Tri’s

3 min StepMill warm-up
Bridges
Leg extensions 40x60x3 (20 lower, 20Upper, 20 full range)
Dips machine 70x20x3
Hack 0x20x3 to the stops
Lying Ab bench 20x3
Roller Work
Single leg extensions 40x20x3
Tri Machine single arm 20x20, 25x20x2
Seated leg press machine 70x20x3

Saturday:
Biceps/ Hams

Bridges
Seated leg curl 40x60x3 (20 upper, 20 lower, 20 full per set)
Standing Preacher Curls, 25x30 warm-up (10 lower, 10 upper, 10 full),
25x20x2 wide, narrow
Hip Machine 120x20x3
HS Seated Crunch machine one arm Oblique’s 12x2
Rolling
Kneeling curls 30x20x3
WG cable Bi’s 20x20x3
Lying leg curls 50x20x3 inner, outer, straight

Took Tuesday and Thursday off. Traveled 2 days and took my food with me so stuck with the program on that front.

That is discipline taking your food with you on a trip. Great job

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TweetSunday:
Seated Pull Down Ab 40x25x2 ss/
Hypers 20x2
Abduction Machine 60x20x3 ss/w
Forearms Standing Preacher Pad 20x25x3 palms down
Adduction Machine 50x20x3 ss/w
Forearms Standing Preacher Pad 30x25x3 palms up
Seated Calf Raises 90x20x3 ss/w
Wrist curls palms down elbows resting on knees 20x20x3
Standing Single Calf Raises on platform 40x3 ea. calf ss/w
Wrist curls palms up elbows resting on knees 30x20x3
Leg Press calves 230x20x3 ss/
Reverse curls 20x20x3
15 min StepMill Cardio 1-2

Getting a bit better at controlling my heart rate during cardio.

TweetTeusday:
Quads/Tri’s

3 min StepMill warm-up
Bridges
Leg extensions 40x60x3 (20 lower, 20Upper, 20 full range)
Assist. Tri machine 55 cw x12x3
Hack 0x16, 45x12, 90x8
Lying Ab bench 10x20x3
Roller Work
Single leg extensions 50x12, 60x10, 70x8
Cable Tri single arm 20x12, 25x10, 30x8
Seated leg press machine 100x12, 130x10, 160x8

Wednesday:
Biceps/ Hams

Bridges
Seated leg curl 40x60x3 (20 upper, 20 lower, 20 full per set)
Standing Preacher Curls, 25x30 warm-up (10 lower, 10 upper, 10 full),
30x12x3
SL Deads 50x12, 70x12, 80x12
Lying Crunch machine 10x12, 15x12, 20x12
Rolling
Kneeling curls 50x1, 55x12, 60x8
Single Arm Cable Bi’s 10x12, 15x12, 20x7 lft, x8 rt.
Lying leg curls 50x12, 60x10, 85x8

Feeling great this week stronger.

TweetGreat job. Just keep grinding them out.

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