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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Tweet6/25/17 - Day 57:
Travel day. Six hours in the car but made it back home.
Only negative was it was a total cheat day on the diet. Hard to eat right in a car I guess.
McDonald's quarter pounder meal and an ice cream.
Back on point for to to tonight's meal and getting my cardio in about an hour from now.
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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
Veritas Vos Liberabit
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
TGBSupplements REP
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TweetThanks brother.
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TweetHell yeah man you look great! Perfect beach transformation
TweetVery well done. Enjoy that vacation!
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TweetWell back to reality and back to the diet and training. My wife and I had a fantastic time in New Orleans.
Steampunk Night
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