Great to have your wife on your side. Don't be fooled she is reaping the benefits of having a super hot hubby.:D
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5/31/17 - Day 33:
Legs (hamstrings)
1. Lying leg curls. 90# x 12, 110# x 12, 130# x 8, 110# x 10. 4 sets.
2. Reverse hack squat. 70#x 12. 3 sets.
3. Kneeling leg curls. 35# x 3 sets
4. Sissy squats. Body weight. Sit way back. 10 x 3 sets.
5. Seated horizontal calf extension/ raise. 120# x 10 slow, 80# x 20 rapid. 3 sets.
Another killer leg workout.
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6/1/17 - Day 34:
Back
1. Seated pull downs 3 grip, over the top, neutral, reverse. 90# x 10 reps. 3 sets.
2. Pull overs. 60# x 10, 65# x 10, 70# x 10. 3 sets.
3. Dumbbell 1 arm row (lawn mower) x 12 each arm, 45#, 3 sets.
4. Incline (chest down) rows. 10 (palms back grip), 10 (neutral/hammer grip), 10 (palms fwd/reverse grip). 25#. 3 sets.
5. One arm cable pull downs, pull from opposite side. 55# x 10 reps. 3 sets.
30 minutes cardio.
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6/2/17 - Day 35:
I missed my workout on 6/2. Looks like makeup session on Sunday.
I did get 30 minutes of cardio in.
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6/3/17 - Day 35:
Arms
1. Dumbbell preacher 1 arm curls. 20# x 12, 25# x 10, 30# x 8. 3 sets.
2. Cable 1 arm cross body curls. 20# x 12, 25# x 10, 30# x 8. 3 sets.
3. Lying cable rope hammer curls. 40# x 12, 45# x 10, 50# x 8. 3 sets.
4. Plate loaded dips. 180# x 12. 3 sets.
5. Cable 1 arm reverse (palms up) tricep pushdown. 20# x 10. 3 sets.
6. Cable rope overhead tricep extensions. 50# x 12. 3 sets.
30 minutes of interval cardio.
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6/4/17 - Day 36:
Cardio
Totally cheated on the diet last night. Feel like hell today.
Wifey and I had date night and went to see Wonder Woman (fantastic movie).
I had a small popcorn smothered in butter.
Then we stopped off on this little bar and the real cheating began. Probably had 6 Crown & Cokes and a jalapeņo ranch chicken wrap.
I'm up now drinking water and getting ready to go for a run. Hopefully I will sweat some of this alcohol out before taking the little one to the water park.
Have a great Sunday.
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sounds like it was all worth it!!! Fun night and Fuzo and I may have to duplicate this today.
Back at it and going to really stay strict on everything (diet, workout & cardio) for the next 4 weeks.
6/5/17 - Day 37:
Shoulders
1. Dumbbell 1 arm shoulder press 40# x 12, 45# x 10, 50# x 8. 3 sets.
2. Seated dumbbell side raises 20# x 10 super set with plate side raises 10# x 20. 3 sets.
3. Dumbbell overhead shrugs 50# x 12. 3 sets.
4. Dumbbell seated front raises with :2 second pause at midpoint up and down 12.5# x 10. 3 sets.
5. Incline (on chest) rear delt reverse fly 17.5# x 10. 3 sets.
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2.55 miles cardio. Damn it was a hard run today. Only 83 degrees but 38% humidity. The old calves were tight.
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Nice log keep it up, Iv been following. You are doing great and 4wks is a good amount of time to take advantage of.