Tweetlooking at your pics man, i think you have made some pretty good changes. keep plugging away and you will get there

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Originally Posted by guns01

looking at your pics man, i think you have made some pretty good changes. keep plugging away and you will get there

Thanks man. I have lost to much lean muscle tissue, but I have gotten leaner. Wife has started to really notice and that is always nice.

Thursday:

20 min. of brisk walking in the morning

Afternoon workout:

Seated DB Overhead Press - 30s/8 40s/8 50s/10,9,7,7,6 - only 60s rest between sets.

Standing Bar Overhead Strict Press - 115/4,3,4,4,4,4 - only 60s rest between sets

Side Lateral Raise - 15s/15,12,12,11,8
with
Rope Pushdown - 60/20,15,15,12,10 - no rest between sets just back and forth

TweetThursday Finish - 20 minutes of brisk walking.

Friday Workout

Hanging Leg Raises - 3X8

Lat Pulldowns - 65/8 80/8 95/8 110/8 125/ 7,6,4,4,4,4, - 60s rest between sets

Parallel Pull-Ups - Band Asissted - 6,5,4,4,4,4,4,3 - 60s rest between sets

Wheel Roll Outs - 5X8

Reverse EZ Bar Curls - 40/8 50/8 60/8 70 8,8

Incline DB Curls - 20/10 25/10 30/10

Woodchops 6X10 with 30 lbs.

Slowly coming along. I noticed a vein in my oblique area. Grant it it was very faint but I have never seen a vein in oblique area. Only in my lower area around pubic area have I seen veins before, so I was kind of excited about that. LOL ...guess it is the small things in life that make you happy.

After workout I got 12 minutes of brisk walking.

Also my legs and glutes are still sore from Wednesday. Like someone beat them. LOL Knee is also still aggrevated.

If I can just tighten in the diet more I know the abs will come in.

Doing really great during the day. I definitely am getting 180+ grams of protein in every day and keeping my overall calories in check. However, i won't lie I am having some sweets at night but reaching for less caloric dense treats and keeping volume of crap down.

If I can reach 10% bodyfat i will be thrilled and at that point will be ready to start slowly adding some lean muscle tissue to my frame.

TweetOutstanding work so far brother

Tweetthat's great q. progress is always motivating and a good sign you have it dialed in man

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Originally Posted by MOUNTAIN-MAN

Outstanding work so far brother

Thanks for the support. I appreciate it.

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Originally Posted by guns01

that's great q. progress is always motivating and a good sign you have it dialed in man

Yes when I see progress it motivates me to train hard and eat better. Thanks again for all your support. Hopefully I can make everyone proud and finish with a decent transformation. I will be it a slow one . lol

TweetFriday Finish - got an additional 24 minutes of brisk walking in.

Friday night - went to a rehersal dinner. They had some good food afterwards ribs, mashed potatoes, baked beans, roll, etc.

After my first serving I was still hungry because I didn't have my afternoon snack and wife wouldn't let me go back for seconds. Said it was rude. LOL

Anyways to fill up I ate some dessert. Peach cobbler...which is normally good but I didn't like their version but still ate it because I was starving.

Even after that I was hungry so I finally went up and got me another rack of ribs and finally was full. Just sucks because I ate that nasty cobbler which was caloric dense and crap and I didn't even enjoy it.

Anyways this morning I woke up and got me a solid hour of walking in (3.75 miles). Not weight training today. Out of town and legs are still sore and I will let my knee rest some more.

Ate a clean breakfast so I am back at it.

TweetI got 45 miles in this morning doing cardio. Was puffy as crap. I drank some at the wedding and it showed.

Tweet_________

MONDAY:

AM Fasted Cardio - 60 minutes of brisk walking with ECA

Late Morning Workout

Bench Press - 45/5 95/5 135/5 175/4 205/3 235/2 255/1 - nailed it!!! and weighing about 10lbs lighter than when I started.

15 Deg. DB Inc. Press - 75s/8,6,5,4,4,3 - rest 60s between sets

Dip Machine - 200/12,8,8,8,15 (last set I had like 8 minutes of rest because I had to do something) anyways the rest I only rested 60seconds.

Will try and do some prehab stuff later this afternoon.

Tweetlooks like a pretty good session to me q

TweetTuesday

Woke up late and had client this morning.

So instead of an hour of brisk walking. I did 35 minutes of fast jog/walk. Got 3 miles in this time.

Workout

Eagle Row 90/10 110/10 130/10 150/10 170/10 10 10 9 10

Face Pulls - 50/10 60/10 70/10

MetCon Workout Afterwards:

3 Rounds for time:

Round 1 - 800M Run
Bent Over Bar Rows off floor - 95/12
Russian Twist - 10/20 each side
Bent Over DB Rows - 25s/20
Russian Twist - 10/20
Dumbbell Curl - 25s/10

Round 2 - 400M Run
Bent Over Bar Rows off floor - 95/12
Russian Twist - 10/20 each side
Bent Over DB Rows - 25s/20
Russian Twist - 10/20
Dumbbell Curl - 25s/10

Round 3 - 200M Run
Bent Over Bar Rows off floor - 95/12
Russian Twist - 10/20 each side
Bent Over DB Rows - 25s/20
Russian Twist - 10/20
Dumbbell Curl - 25s/10

Plus I setup the class and was jackassing all the bars, plates, etc. back and forth and walked 400M so I could mark off the turns in our run.

Later this afternoon if time permits will work on some postural movements, core, pull-ups, and maybe do some iso work on biceps.

TweetWEDNESDAY

Leg Day - I was worried because knee/hip wasn't feeling great yesterday after the MetCon workout I did.

Goblet Squat - 30/8 40/8 50/6 60/8 70/8 85/15, 12, 10, 10, 10, 8

Walking Lunges - 35s/10,8,8,8,8

Deadlifts:
135/5 with Seated Leg Curl 80/10
185/4 with Laying Leg Curl 80/8
235/3 with Ball Leg Curl 10
285/2 with Ball Leg Curl 8
335/1 with Ball Leg Curl 8
355/1 shaking all the way up but it went up and backed felt fine
....after last set immediately did drop set 285/3 then 235/5 then 185/10 - this specific set I did Romanian Deadlifts

I was spent after this last set.

May try some light cardio and rehab exercises and stretching later this afternoon.