Tweet6/26/17 - Day 58:
Cardio only and it was a terrible run but I got it done.

Tomorrow = arm day. Ready to get back to the iron.


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TweetGreat log Spikes

Tweet6/27/17 - Day 58:
Arms

1. Seated dumbbell curls palms up x 8 reps, hammer x 8 reps, hammer to twist x 8 reps. 20# - 3 circuits/sets.

2. Straight bar curls, 40#, 5 close grip, 5 wide grip x 3 each. 2 sets.

3. Incline bench (on chest) close grip hammer curl 20# x 10. 3 sets.

4. Tricep flat bench across body 1 arm hammer extensions 25# x 10 reps followed by skull crusher 25# x 10 reps, each arm. 3 sets.

5. One handed Tricep cable pushdowns. Palms down 20# x 10 reps, palms up 20# x 10 reps. 3 sets.

Had one hell of a great pump leaving the gym. Arms were full of blood.



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Tweet6/28/17 - Day 60
Cardio

Stretched the legs out a little and decided to run 5 miles today.

Felt great to run that far. It's been quite a while.



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TweetRunning is a great feeling of freedom, now if we only has wings. Keep those feet movin

Tweet6/29/17 - Day 61:
Back

1. Seated V-bar pull downs. 140# x 12 reps, 160# x 10 reps, 180# x 8 reps. 3 sets.

2. Dumbbell pull overs. 75# x 8 reps, 75# x 8 reps, 80# x 8 reps. 3 sets.

3. Hammer strength Lat pull down machine. One arm 80# x 10. 3 sets.

4. Nautilus nitro plus pull over machine. 110# x 12. 3 sets.

5. Hyper extension machine. 170# x 12. 3 sets.

Assessment on Saturday. I'm nervous and excited at the same time. Looking forward to seeing how my measurements come out.

Pictures to follow the assessment.



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Tweet6/30/17 - Day 62:
Chest

1. Barbell incline bench press. 135# x 12, 155# x 10, 175# x 8. 3 sets.

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

3. Dumbbell decline flyers with pinky twist. 30# x 12 reps. 3 sets.

4. Cable high to low flyes (to belly button) 42.5# x 12. 3 sets.

5. Incline one arm press (hammer strength machine) 30# x 10 reps. 3 sets.

One more workout and one more day until measurements then vacation time. New Orleans here we come!!!


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Tweet7/1/17 - Day 63:
Shoulders

1. Smith machine shoulder press (in front of face) 90# x 12, 110# x 8, 110# x 8. 3 sets.

2. Cable crossover side raises 10# x 8-10 reps. 3 sets.

3. Standing straight bar front raise 40# x 10 reps. 3 sets.

4. Cable 1 arm (palms up, lead w/ tricep) rear delt raise 10# x 10 each arm. 3 sets.

5. Dumbbell shrugs rt-left-both 50# x 10 reps each. 3 circuits/sets.



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Tweet7/1/17
Assessment day:

Age - 43
Height - 5' 6"
Weight - 158 lbs

Neck - 14.00"
Arms - 15.50"
Chest - 40.75"
Waist - 29.85"
Hips - 36.50"
Thighs - 21.75"
Calves - 14.00"
Body Fat - 8.10%



I am pretty damn pleased with my results.

Vacation here I come.


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Tweetyou leaned out pretty good man. great job

Tweet

Originally Posted by guns01

you leaned out pretty good man. great job

Thanks brother.


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TweetHell yeah man you look great! Perfect beach transformation

TweetVery well done. Enjoy that vacation!


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