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    Thread: 8 weeks until vacation log

    1. #1
      spikes_tactical's Avatar
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      Default 8 weeks until vacation log



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      8 weeks until vacation log
      Well I'm going on vacation over the 4th of July so I decided to hire a personal trainer after some research and several interviews.

      Current stats:
      5' 6"
      165lbs
      I will have all measurements tomorrow.

      Really going to try not to stray from the diet and training program that was laid out for me.

      5x a week fasted HIIT
      3x a week ab workout
      5x a week strength training

      Cycle will be:
      Test E 600mg per week
      Tren E 400mg per week
      Primo E 600mg per week
      Anavar 50mg daily

      Goal is to get the abs popping with gaining some size or at a minimum not losing the little bit I have.



      And my awesome wife is totally on board and prepping all my meals.




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    2. #2
      Trixie's Avatar
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      Default Re: 8 weeks until vacation log

      Great Pictures!! Way to start a thread. I will be watching for sure, you are starting from a respectable body composition. Cant wait to see your results. I'm cheering you on.

      ~Trixie~

    3. #3
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      Default Re: 8 weeks until vacation log

      Kill it brother!!

    4. #4
      guns01's Avatar
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      Default Re: 8 weeks until vacation log

      what the hell you need a pt for man? a couple % body fat down and you will be peeled completely
      TGBSupplements REP

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      Use code 'Baby1' for $5 off your order

    5. #5
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      Default Re: 8 weeks until vacation log

      Day 1
      Age: 43
      Height: 6' 5"
      Weight: 165 lbs

      Measurements:
      Neck - 14.00
      Arm - 13.50
      Chest - 40.25
      Waist - 31.75
      Hip - 37.00
      Thigh - 21.00
      Calf - 14.50
      Body Fat - 12.10%

      Diet is 2500 calories on workout days. Higher carbs, lower fats.
      Diet is 2200 calories on non-workout days. Lower carbs, higher healthy fats.

      Today was chest and cardio.

      1. Barbell incline press. Warm up to 175lbs x 8 reps (total of 5 sets)

      2. Dumbbell incline close grip press x 10 full range, 10 partial reps, 5 full range. 35#. 3 sets.

      3. Stretching flat dumbbell flys 25, 30, 35# x 10-12 reps. 3 sets.

      4. Bench Flat plate press w/ 3 45# plates. drop set (remove 1 plate after each set) 6-6-6, 5-5-5, 4-4-4.

      5. Cable high to low flyes (to belly button) 20# x 12. 3 sets.

      30 minutes treadmill run @ 10 minute mile.


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    6. #6
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      Default Re: 8 weeks until vacation log

      Good Job! You'll be kicking ass on your vacation

    7. #7
      spikes_tactical's Avatar
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      Default Re: 8 weeks until vacation log

      I'm 5' 6". Not 6' 5". I wish I was taller. Thanks Trixie for pointing the typo out.

      Off to the gym. Today is legs. Hope I can walk tomorrow. I will post an update later.

      Happy Sunday everyone.


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    8. #8
      spikes_tactical's Avatar
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      Default Re: 8 weeks until vacation log

      4/30/17 - Day 2
      Legs

      1. Leg press
      4 45# plates x 10,
      3 45# plates x 10,
      2 45# plates x 10 (hold :10),
      8 reps (hold @ bottom 8 sec)
      Repeat - 6 (hold :6), 4 (hold :4), 2 (hold :2)
      2 sets

      2. Hack squat
      2 45# plates x 10-12
      3 sets

      3. Leg extensions 50# x 10,
      10 seconds negative,
      5 more regular reps
      3 sets

      4. Leg curls (lying) 55-65# x 10-12 reps
      3 sets

      5. Calf raises (seated) 2 plates x 10 (toes out), 10 (straight on), 10 (toes in)
      2 sets

      One thing to note - I never really focused on legs. I typically used my running as my leg workouts. Not anymore!!!


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    9. #9
      spikes_tactical's Avatar
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      Default Re: 8 weeks until vacation log

      5/1/17 - Day 3:
      No lifting today

      6:00am
      30 minutes HIIT
      2 minutes moderate pace
      1 minute sprint pace
      Repeat until completed



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    10. #10
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      Default Re: 8 weeks until vacation log

      5/2/17 - Day 4:

      Holy shit I can't walk lol.
      Since my PT doesn't want me to hit any new body parts until we workout together and he shows me what exercises to perform he recommended I repeat Saturdays workout.

      Chest day - same workout except for bench flat plate press as I didn't have a spotter to assist with adding/removing the plates so I did flat bench dumbbell press 45#, 10 reps, 3 sets.

      Moderate cardio. I couldn't really run so I hit the rowing machine for 30 minutes.

      And I'm sticking to the diet. Although I'm finding it hard to eat all the food every day even at 2600 calories.


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    11. #11
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      Default Re: 8 weeks until vacation log

      force those required cals now man or you will pay for it later.
      TGBSupplements REP

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      Use code 'Baby1' for $5 off your order

    12. #12
      spikes_tactical's Avatar
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      Default Re: 8 weeks until vacation log

      It's funny how 2600 clean calories is more difficult to consume than 3500 of whatever I wanted.

      I'm forcing them down every day though.


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    13. #13
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      Default Re: 8 weeks until vacation log

      5/3/17 - Day 5:
      Back
      Weight: 161lbs

      1. Wide grip pull up x 10, 7+3, 4+4+2. 3 sets.

      2. Seated cable low row x 12. 110#. 3 sets.

      3. Wide grip lat pulldown machine x 12. 90#, 100#, 110#. 3 sets.

      4. Dumbbell pullovers across bench x 12. 40#, 45#, 50#. 3 sets.

      5. Dumbbell 1 arm row (lawn mower) x 12 each arm, 45#, 3 sets.

      20 minutes of HIIT post workout


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    14. #14
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      Default Re: 8 weeks until vacation log

      Good luck my man!!

    15. #15
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      Default Re: 8 weeks until vacation log

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      • 8 weeks until vacation log
      5/4/17 - Day 6:
      Arms

      1. Alternating dumbbell curls x 10. 35#. 3 sets.

      3. Seated preacher curls (21's) 7 lower half, 7 full, 7 upper half. 40#. 3 sets.

      4. Concentration curls x 10 each arm. 25#. 3 sets.

      5. Tricep arm extension machine x 12. 70#. 3 sets.

      6. Behind the head Dumbbell press x 10. 45#, 55#, 65#. 3 sets.

      7. Skull crushers x10. 30#. 3 sets.

      30 minutes moderate cardio - post workout


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