Monday: AM with Sis
Chest and Shoulders

30 min seated bike
Spider Walks
Plated Shoulder Press 25’s x15x3
Bench Press bar x20x3
Cable Flys 10x15x3
Cable Shoulder raises 10x15x3
Hanging leg raises 15x3

PM with Rake:
Chest and Shoulders

Hypers 12x3
Incline Bench Press 65x12x3
Cross bench Pullovers 27.5x12x3
Standing Dumbbell shrugs 15x12x3
Fly Machine 40x16, 55x12, 70x8
Reverse pec deck 25x16, 40x12, 55x8
Lying crunches 10x15x3
Roller work
Cable Chest presses 15x12x3
Cable Lat Pulls 55x12x3
Dual Cable Chest Press machine 25, 35, 45x12 ea.


I have been in the gym average 5 days with 2-2Adays for the past 4 months. No time to brag with having to work for a living over the past 6 months. I hate working for a living, much rather use my intellect to manipulate others into doing the work for me. However I have been very rewarded by the fact that Rake and I can't get to the gym on our regular schedule so I am currently sharing gym time with his sister Deb.

We started meeting in Dec. and have been seriously making progress throughout this new year. After the first 12 weeks she had lost 15.5 inches off her fat ass. She has gone from over 230# to flirting with 200# over the last two weeks. She has never missed a session and has faithfully rescheduled any time she needed to be out of town for work. By far the most devoted partner I have ever had besides Rake; but then she is his sister and cut from the same cloth so-to-speak.