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Originally Posted by spikes_tactical

5/30/17 - Day 32:
Shoulders

1. Over head shoulder press machine. 90# x 10 reps standard grip, 10 reps inside grip. 3 sets.

2. Dumbbell shoulder press right arm, left arm, both arms. 30# x 8 circuits. 3 sets.

3. Dumbbell standing 1 arm front raises(right arm then left arm) into both arms lateral raises. 15# x 10 reps. 3 sets.

4. Dumbbell shrugs. 60# x 12. 3 sets.

5. Pec deck machine (rear delt fly). 70# x 10. 3 sets.

Felt kind of weak today. Maybe two days off in a row or maybe too much sun yesterday. Regardless - I'm getting it done.



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Done and a great job. Long weekends take it out of all of us, off schedule and a bunch of social crap added in. Way to stick with it. I never hear you went rogue off your diet plan or anything like that so love it. No lame ass excuses from you.

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Originally Posted by Trixie

Done and a great job. Long weekends take it out of all of us, off schedule and a bunch of social crap added in. Way to stick with it. I never hear you went rogue off your diet plan or anything like that so love it. No lame ass excuses from you.

I've been pretty good this past month. Even when we go out to eat I find food as close to my diet plan as possible and steer clear of the alcohol.

I really wanted a few craft beers this weekend though. Hard to say no. It's funny, my wife will order herself one and look at me and then the waitress and say "he will have a water" lol


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Originally Posted by spikes_tactical

I've been pretty good this past month. Even when we go out to eat I find food as close to my diet plan as possible and steer clear of the alcohol.

I really wanted a few craft beers this weekend though. Hard to say no. It's funny, my wife will order herself one and look at me and then the waitress and say "he will have a water" lol


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Great to have your wife on your side. Don't be fooled she is reaping the benefits of having a super hot hubby.

TweetA good 2.5 miles in 30 minutes after work today. Granted I was running 3 miles in 28 minutes a few months ago.

I'm still pushing myself.


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TweetHere is a question I've been pondering:

Should I add Winstrol for the last 2 weeks before vacation?


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Tweet5/31/17 - 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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Tweet6/1/17 - 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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Tweet6/2/17 - 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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Tweet6/3/17 - 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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Tweet6/4/17 - 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 jalapeño 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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Originally Posted by spikes_tactical

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 jalapeño 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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LOL, looks like I have been a bad influence on you except I would have had a bucket of popcorn at the movie and one to-go.

You'll be fine and think twice next time. The waterpark is a killer, good luck.

Tweetsounds like it was all worth it!!! Fun night and Fuzo and I may have to duplicate this today.

TweetBack 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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Tweet2.55 miles cardio. Damn it was a hard run today. Only 83 degrees but 38% humidity. The old calves were tight.


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TweetNice log keep it up, Iv been following. You are doing great and 4wks is a good amount of time to take advantage of.