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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Tweet

Originally Posted by spikes_tactical

5/9/17 - Day 11:
No workout today.

Weight: 162 lbs

30 minutes cardio - 9 minute miles.


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I weighed 162 lb once when I 15 years old for 2 days.

Tweet

Originally Posted by Rake

I weighed 162 lb once when I 15 years old for 2 days.

COOL!!! I'm happy for you.

I weighed 116lbs at 15 years old.

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Originally Posted by spikes_tactical

COOL!!! I'm happy for you.

I weighed 116lbs at 15 years old.

Rake's a jerk, just ignore him.

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Originally Posted by Trixie

Rake's a jerk, just ignore him.

Heck no. He will just motivate me to grow!!!


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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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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.