TweetGreat job. Just keep grinding them out.

Sent from my SM-S975L using Tapatalk

TweetThursday:
Chest and Shoulders

Hypers 12x3
Spider walks and other shoulder pre-work
Bench Press 45x20 wide, 65x20 narrow, 95x8
Cross bench Pullovers 20x16x3
Standing Dumbbell shrugs 20x16x3
Fly Machine 55x16x3
Reverse pec deck 40x16x3
HS Seated crunches 12x3
Roller work
Plated Lateral Decline Press 25’s x16, 35’s x16x2
Plated Shoulder Press 25’s x16x3
Dual cable Chest Press machine 40x16x3


Had some great workouts this week. Got my back lined up and took advantage of feeling good. Upped my working weight and am looking forward to my next program. I'm thinking about taking Beastdrol and keeping my diet lean. So far on this diet plan I have cut 1 1/2 inches off my waist which is my main focus. Unfortunately my thighs are a size 4 and my butt is a size 2, so I can't find jeans that fit right. Once I get rid of the rest of the fat I will start working on building my butt up. Still trying to get my head together in regards to feeling great one day and fat the next. I have pinpointed 2 exact things that are holding me back, just need the motivation to make a lifelong change of heart.

TweetFriday:
Quads/Tri’s

3 min StepMill warm-up
Bridges
Leg extensions 40x60x3 (20 lower, 20Upper, 20 full range)
Seated Tri machine 70x20x3
Hack 0x8 full+8lower halves+8 upper halves 3 sets
HS Seated crunches12x3
Roller Work
Single leg extensions 30x16x3
Cable Tri single arm 20x16x3
Seated leg press machine 100x16x3

Sunday:
Seated Pull Down Ab 40x25x2 ss/
Hypers 20x2
Abduction Machine 85x20x3 ss/w
Forearms Standing Preacher Pad 20x25x3 palms down
Adduction Machine 60x20x3 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 Rowing machine Cardio

Monday:
Chest, Back

Hypers 12x3
Spider walks
Plated Lateral Press 25’s x16, 35’s x12, 45’s x8
Across bench Pull Overs 30x16,35x12, 40x8
Standing DB Shrugs 20x12, 25x10, 30x8
Fly machine Chest 55x12, 70x10, 85x8
Rear Delt 40x12, 55x10, 70x8
Lie down Crunch bench 20x3
Roller Work
DB decline bench flys 10 x12, 15x10, 20x8
Cable Row 55x12, 70x10, 85x8
Dual Cable Chest press machine 40x12, 50x10, 50x8

Figured out how to get more cardio in that I really like. Been going dancing at least once a week and started working more so running around town all weekend. Looks like Saturday is going to be my day off the gym.

TweetTuesday:
Quads/Tri’s

3 min StepMill warm-up
Bridges
Leg extensions 40x60x3 (20 lower, 20Upper, 20 full range)
Assistd Tri 60 cw x12x3
Hack 45x16, 90x12, 135x8
HS Seated crunches12+12 left oblique+12 right oblique x3 sets
Roller Work
Single leg extensions 50x12, 60x10, 70x8
Cable Tri single arm 10x12, 15x10, 20x8
Seated leg press machine 100x12, 130x10, 160x8

TweetWednesday:
Biceps/ Hams

Seated leg curl 40x60x3 (20 upper, 20 lower, 20 full per set)
Standing Preacher Curls, 30x30 warm-up (10 lower, 10 upper, 10 full),
40x12x3
SL Deads 50x12, 60x12, 70x12
Lying Crunch machine 10x12x3
Rolling
Kneeling curls 60x16, 70x12, 80x8
Single Arm machine Bi’s 20x16, 30x12, 40x8
Lying leg curls 55x12, 70x10, 85x8

Thursday:
Chest and Shoulders

Hypers 12x3
Spider walks and other shoulder pre-work
Bench Press 45x16x3, wide, narrow, regular grips
Cross bench Pullovers 25x16x3
Standing Dumbbell shrugs 15x16x3
Fly Machine 40x16x3
Reverse pec deck 25x16x3
HS Seated crunches 12x3
Roller work

Very strong start to the week, feeling great about my progress. My waist trainer along with some hot rub is really helping my back during workouts.

TweetWhere are the photos of your progress???

Tweet

Originally Posted by ZillaGrayBear

Where are the photos of your progress???

LOL, there is one crappy pic a couple pages back after 6 weeks and I'm coming up on the end of 12 weeks soon so no matter whether I am happy or not they will be there so I can get an idea of where I'm really at and plan my next program.

TweetFriday:
Quads/Tri’s
Seated leg press machine 100x16x3

3 min StepMill warm-up
Bridges
Leg extensions 40x60x3 (20 lower, 20Upper, 20 full range)
Tri machine 70 cw x20x3
Hack 45x16x3
Lying Ab bench 10x20x3
Roller Work
Single leg extensions 40x16x3
Tri machine single arm 20x16, 30x16x2

Great day in the gym, wish I felt like this every day. Saturdays will be my day off and Sundays will turn into my secondary Ham and Bicep day so no more dedicated calves and forearms for awhile. Both Rake and I had to go out and buy new clothes for work this week and it's getting hard for both of us to find anything that fits right, guess my tailor is going to make a fortune from here on in.

TweetEven if you don't post pics, make sure you take them at least once a week. Try to take them first thing in the morning.

TweetMonday:
Chest, Back

Hypers 12x3
Spider walks
Plated Lateral Press 25’s x16, 35’s x12, 45’s x8
Across bench Pull Overs 30x16,35x12, 40x8
Standing DB Shrugs 20x16, 22.5x12, 25x8
Fly machine Chest 55x16, 70x12, 85x8
Rear Delt 40x16, 55x12, 70x8
Lie down Crunch bench 10x20x4
Roller Work
Cable Press 10x16, 15x12, 20x8
NG Cable Lat Pull 70x16, 85x12, 100x8
Dual Cable Chest press machine 30x16, 40x12, 50x8

Loved the gym today! Must be the weather; just have so much more energy now that the heat has subsided.

Tweet

Originally Posted by Trixie

Monday:
Chest, Back

Hypers 12x3
Spider walks
Plated Lateral Press 25’s x16, 35’s x12, 45’s x8
Across bench Pull Overs 30x16,35x12, 40x8
Standing DB Shrugs 20x16, 22.5x12, 25x8
Fly machine Chest 55x16, 70x12, 85x8
Rear Delt 40x16, 55x12, 70x8
Lie down Crunch bench 10x20x4
Roller Work
Cable Press 10x16, 15x12, 20x8
NG Cable Lat Pull 70x16, 85x12, 100x8
Dual Cable Chest press machine 30x16, 40x12, 50x8

Loved the gym today! Must be the weather; just have so much more energy now that the heat has subsided.

You seem to be putting more and more of these good days together. It's a combination of everything your doing. Diet sleep and training when they are all in sync you can feel the difference.

Sent from my SM-S975L using Tapatalk

TweetTuesday:
Quads/Tri’s
5 min StepMill warm-up
Leg extensions 45x60x3 (20 lower, 20Upper, 20 full range)
Assisted Tri’s 70 cw x20x3
Hack 45x12, 90x10, 135x8
HS Seated crunches 20x3
Roller Work
Single leg extensions 50x142, 60x10, 70x8
Skull crushers 30x12, 40x10, 40x8
Seated Press 100x12, 130x10, 160x8

Another great day! Getting stronger and most importantly looking better every week. No issues at this time so I've got something figured out.

TweetLove those Hack saquats

Sent from my SM-S975L using Tapatalk