After coming back from vacation at the end of Spring my diet has been garbage and my workouts less focused. The results have shown as much as I've gained about 20 pounds and look weaker than before.
I am starting a new journal to refocus and reestablish my goals as I cut toward our next vacation.
I will be doing what I did last year - following my push/pull/legs and an extra arms/shoulders day program split with three cycles. Cycle A is low reps, but heavy weight. Cycle B is higher rep ranges with supersets and droplets. Cycle C is German Volume Training of 10x10 on major compound exercises.
My most important change will be a strict focus on my diet. First, I have to cut out dirt soda. Everytime I add it back in, i go overboard and it screws up the rest of my diet, my mood and energy. I'll also focus to track everything I eat, every day so I know I'm hitting my macros. I will also work out with prepping my food to make it easier to hit my macros and consume the right foods.
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Thread: My 100 day cut
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09-03-2018, 08:04 AM #1
- Join Date: May 2010
- Location: Garland, Texas, United States
- Age: 44
- Posts: 754
- Rep Power: 2927
My 100 day cut
Last edited by Vawn; 09-03-2018 at 08:19 AM.
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09-03-2018, 08:18 AM #2
- Join Date: May 2010
- Location: Garland, Texas, United States
- Age: 44
- Posts: 754
- Rep Power: 2927
Day 1 - Push Heavy
Weight - 186
Walking - 5 minutes
[10:30]
Incline DB Press - 5x5, rest 60-90 - 50x8(w), 80x5, 80x5, 80x5, 80x5, 80x5
Incline DB Flye - 3x8, rest 60 - 40x10, 45x10, 50x8
Flat DB Press - 3x8, rest 60 - 70x8, 70x8, 70x8
Seated DB Military Press - 4x6-8, rest 60 - 40x8, 45x8, 50x8, 50x8
Standing DB Side Lateral - 3x8, rest 60 - 30x8, 30x8, 30x8
Seated DB Overhead Extensions - 3x8, rest 60 - 35x12 (w), 55x10, 55x10, 55x10
Cable Pushdowns - 3x8, rest 60 - 57.5x10, 60x10, 62.5x10
[11:19 - 49 minutes]
Elliptical - 20 minutes - 10i[8-120/10-125/13-140]Last edited by Vawn; 09-03-2018 at 09:22 AM.
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09-04-2018, 06:20 AM #3
- Join Date: May 2010
- Location: Garland, Texas, United States
- Age: 44
- Posts: 754
- Rep Power: 2927
Day 2 - Pull Heavy
(Morning)
Elliptical - 20 minutes - 10i[8-120/10-125/13~14(:15)-140]
(Afternoon)
[2:52]
Deadlift - 4x5, rest 90 - 135x8(w), 225x5, 235x5, 245x5, 245x5
Pull-ups - 3x8, rest 60 - 0x8, 0x8, 0x8
Barbell Row - 4x8, rest 60 - 95x8, 95x8, 95x8, 95x8
Barbell Shrugs - 3x10, rest 60 - 115x10, 125x10, 125x10
Barbell Curls - 3x8, rest 60 - 45x10(w), 65x8, 70x8, 70x8
Standing Alt DB Curls - 3x6-8 rest 60 - 35x6, 35x6
Calories - 2287 (52/26/22)Last edited by Vawn; 09-05-2018 at 06:16 AM.
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09-05-2018, 06:15 AM #4
- Join Date: May 2010
- Location: Garland, Texas, United States
- Age: 44
- Posts: 754
- Rep Power: 2927
Day 3 - Legs Heavy
Walking - 5 minutes
[8:35]
Squat Machine - 4x5, rest 90 - 90x8(w - inc 140), 270x5, 270x5, 270x5, 270x5
Leg Extensions - 4x8, rest 60 - 140x8, 145x8, 150x8, 155x10
Lying Leg Curl - 4x8, rest 60 - 110x8, 115x8, 120x8, 125x8
Hypertension - 3x10, rest 60 - 0x10, 10x10, 25x10
Standing Calf Raise - 3x8, rest 45 - 90x10(w), 130x8, 135x8, 140x8
Rotary Calf - 3x10, rest 45 - 150x10, 160x10, 170x10
[9:13 - 38 minutes]
Elliptical - 20 minutes - 10i[8-120/10-125/13~14(:20)-140]Last edited by Vawn; 09-05-2018 at 07:13 AM.
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09-06-2018, 07:50 AM #5
- Join Date: May 2010
- Location: Garland, Texas, United States
- Age: 44
- Posts: 754
- Rep Power: 2927
Day 4 - Arms Heavy
(Morning)
Treadmill - 20 minutes - 3i[3.5/4.0/6.0~6.5]
(Afternoon)
Standing Barbell Military Press - 4x5, rest 60 - 45x8(w), 75x6, 85x6, 95x6, 105x6
Standing Barbell Front Raise - 3x8, rest 60 - 45x8, 45x8, 45x8
Close-grip Bench Press - 4x5, rest 60 - 45x12 (w-inc), 95x8, 115x8, 125x8, 135x6
Bent-over Cable Extension - 3x8, rest 60 -
Standing Cable Curl - 4x5, rest 60 -
Machine Bicep Curls - 3x8, rest 60 -
Workout got cut short. I'll finish tomorrow.
Calories - Lost track, did not hit goals.Last edited by Vawn; 09-07-2018 at 06:17 AM.
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09-07-2018, 06:20 AM #6
- Join Date: May 2010
- Location: Garland, Texas, United States
- Age: 44
- Posts: 754
- Rep Power: 2927
Day 5 - Arms Heavy cont.
Weight - 183 (-2)
Walking - 5 minutes
Standing Cable Curl - 4x5, rest 60 - 37.5x10(w), 52.5x8, 62.5x6, 65x6, 67.5x6
Machine Bicep Curls - 3x8, rest 60 - 80x12(w), 95x10, 105x8, 110x8
Elliptical - 20 minutes - 10i[8-120/10-125/13~14(:25)-140]Last edited by Vawn; 09-07-2018 at 06:50 AM.
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09-08-2018, 06:42 AM #7
- Join Date: May 2010
- Location: Garland, Texas, United States
- Age: 44
- Posts: 754
- Rep Power: 2927
Day 6 - Push Higher Reps
Walking - 5 minutes
[8:55]
Decline Bench - 3x12, rest 60 - 135x12, 145x12, 145x12
Pec-Flye - 3x15, rest 60 - 130x15, 135x15, 135x15
Machine Press - 2x15, rest 60 - 130x15, 130x15
Machine Press - 1 DS to 50 - [130x15 + 110~70x35]
Standing Front Raise to Side Lateral - 4x10, rest 60 - 5x10, 7.5x10, 10x10, 12.5x12
Seated DB Military Press - 2x20, rest 60 - 25x20, 25x20
Overhead DB Extension - 3x15, rest 60 - 50x15, 50x15, 50x15
Skullcrushers/Rocker/Close-grip Press - 3x10, rest 60 - 25x10, 25x10, 25x
[9:42 - 37 minutes]
Elliptical - 20 minutes - 10i[8-120/10-125/13~14(:30)-140]Last edited by Vawn; 09-08-2018 at 07:42 AM.
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09-09-2018, 08:06 AM #8
- Join Date: May 2010
- Location: Garland, Texas, United States
- Age: 44
- Posts: 754
- Rep Power: 2927
Day 7 - Abs/Cardio
Walking - 5 minutes
Decline Sit-ups - 3x12-15, rest 30 - 0x12, 0x12, 0x12
Twists - 3x25, rest 30 - 25, 25, 25
Treadmill - 20 minutes - 3i[3.5/4.0/6.5~7.0]
Calories - 2156 (47/30/23)
It's been difficult getting fully in the groove again with my nutrition. I've picked up bad habits snacking in the late afternoon and evening. I'm slowly working on getting back into it.Last edited by Vawn; 09-10-2018 at 06:25 AM.
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09-10-2018, 06:26 AM #9
- Join Date: May 2010
- Location: Garland, Texas, United States
- Age: 44
- Posts: 754
- Rep Power: 2927
Day 8 - Pull Higher Reps
Walking - 5 minutes
[8:45]
Widegrip Pulldown - 3x15, rest 60 - 80x15(w), 100x15, 105x15, 105x15
Seated Machine Row - 2x15, rest 60 - 90x15, 110x15
Cable Rows - 1DS to 40 - [50x15 + 42.5~35x25]
Hypertension - 3x25, rest 60 - 0x25, 10x25, 10x25
Standing Cable Curls - 3TDSx10, rest 75 - [60x10, 50x10, 40x10], [60x10, 50x10, 40x10], [60x10, 50x10, 40x10]
Reverse EZ Bar Curls - 3x10, rest 45 - 35x10, 40x8, 40x8
[9:26 - 41 minutes]
Elliptical Climber - 20 minutes - [8-100/10-100/11-112~116]
Calories - 2239 (49/28/23)Last edited by Vawn; 09-11-2018 at 06:19 AM.
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09-11-2018, 06:24 AM #10
- Join Date: May 2010
- Location: Garland, Texas, United States
- Age: 44
- Posts: 754
- Rep Power: 2927
Day 9 - Legs Higher Reps
Walking - 5 minutes
[8:40]
Leg Press - 3x25, rest 90 - 180x25, 200x25, 220x25
Superset, 3x20, rest 60
Leg Extensions - 80x20, 90x20, 100x20
Seated Leg Curls - 70x20, 75x20, 80x20
Lying Leg Curl - 1DS to 50 - [105x115 + 90~50x35]
Superset, 3x20, rest 60
Standing Calf Raise - 70x20, 75x20, 80x20
Rotary Calf - 70x20, 75x20, 80x20
[9:12 - 32 minutes]
Elliptical - 20 minutes - 10i[8-120/10-125/13~14(:35)-140]
Calories- lost trackLast edited by Vawn; 09-12-2018 at 06:26 AM.
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09-12-2018, 06:27 AM #11
- Join Date: May 2010
- Location: Garland, Texas, United States
- Age: 44
- Posts: 754
- Rep Power: 2927
Day 10 - Arms Higher Reps
Weight - 183 (-0)
Walking - 5 minutes
Seated Machine Press - 4x15, rest 60 - 90x15, 110x15, 130x15, 140x15
Seated Machine Shoulder Flye - 3x25, rest 60 - 40x25, 50x25, 50x15
Standing EZ Bar Curl - 3DSx10, rest 75 - 45x10(w), [65x12, 45x10], [70x10, 45x10], X
Superset, 3x12, rest 75
Bent-over Triceps Rope Extension - 30x12, 35x12, 45x12
Rope Hammer Cable Curl - 30x12, 35x12, 40x12
Triceps Rope Cable Pushdown - 3DSx10, rest 60 - [50x10, 35x10], [52.5x10, 37.5x10], [52.5x10, 37.5x8]
Elliptical - 20 minutes - 10i[8-120/10-125/13~14(:40)-140]
Evening - Walking 20 minutes
Calories - XLast edited by Vawn; 09-13-2018 at 12:49 PM.
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09-13-2018, 12:54 PM #12
- Join Date: May 2010
- Location: Garland, Texas, United States
- Age: 44
- Posts: 754
- Rep Power: 2927
Day 11 - Chest/Back GVT
(Morning)
Elliptical - 20 minutes - 10i[8-120/10-125/13~14(:45)-140]
(Afternoon)
[3:05]
Flat Barbell Bench - 10x10, rest 60-90 - 135x10, 135x10, 135x10, 135x10, 135x10, 135x10, 135x10, 135x10, 135x10, 135x10
Machine Shoulder Press - 5x10, rest 60 - 90x10, 110x10, 115x10, 120x10, 120x
Dips - 5x10, rest 60 - 0x10, 0x10, 0x10, 0x10, 0x8
[3:42 - 37 minutes]
Calories - 2171 (51/25/24)Last edited by Vawn; 09-14-2018 at 06:33 AM.
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09-14-2018, 06:33 AM #13
- Join Date: May 2010
- Location: Garland, Texas, United States
- Age: 44
- Posts: 754
- Rep Power: 2927
Day 12 - Legs GVT
Walking - 5 minutes
[8:44]
Barbell Squat - 10x10, rest 60-90 - 45x10, 45x10, 65x10, 65x10, 75x10, 75x10, 85x10, 85x10, 95x10, 95x10
Lying Leg Curl - 5x10, rest 60 - 80x10, 85x10, 90x10, 95x10, 100x10
Seated Calf Raise - 5x10, rest 45 - 50x10, 55x10, 60x10, 62.5x10, 65x10
[9:25 - 41 minutes]
Calories - XLast edited by Vawn; 09-15-2018 at 06:24 AM.
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09-15-2018, 06:26 AM #14
- Join Date: May 2010
- Location: Garland, Texas, United States
- Age: 44
- Posts: 754
- Rep Power: 2927
Day 13 - Pull GVT
Walking - 5 minutes
[8:35]
Barbell Row - 10x10, rest 60 - 45x10, 45x10, 65x10, 65x10, 75x10, 75x10, 80x10, 80x10, 85x10, 85x10
Barbell Curl - 10x10, rest 60 - 45x10, 45x10, 45x10, 45x10, 45x10, 45x10, 45x10, 45x10, 45x10, 45x10 (inc 10)
Barbell Shrug - 5x10, rest 60 - 45x10, 65x10, 85x10, 95x10, 95x10
[9:20 - 45 minutes]
Elliptical - 20 minutes - 10i[8-120/10-125/13~14(:50)-140]Last edited by Vawn; 09-15-2018 at 07:24 AM.
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09-17-2018, 06:31 AM #15
- Join Date: May 2010
- Location: Garland, Texas, United States
- Age: 44
- Posts: 754
- Rep Power: 2927
Day 14 - Push Heavy (2)
I had a pretty bad weekend nutritionwise. I just have not had my act together when it comes to eating. My chest meal turned into a cheat weekend including drinking.
But, I'm back again. Time to refocus at the gym and have a better week.
Walking - 5 minutes
[8:55]
Incline DB Press - 4x5, rest 60-90 - 60(+10)x8(w), 85(+5)x5, 85x5, 85x5, 85x5
Incline DB Flye - 3x8, rest 60 - 50x8, 55(+5)x8, 60(+10)x8
Flat DB Press - 3x8, rest 60 - 75(+5)x8, 75x8, 75x8
Seated DB Military Press - 4x6-8, rest 60 - 50x8, 50x8, 50x8, 50x8
Standing DB Side Lateral - 3x8, rest 60 - 35(+5)x6, 35x6, 35x6
Seated DB Overhead Extensions - 3x8, rest 60 - 45(+10)x10(w), 60(+5)x8, 65(+10)x8, 65x8
Cable Pushdowns - 3x8, rest 60 - 65(+2.5)x10, 67.5x(+5)x10, 70(+7.5)x10
[9:45 - 50 minutes]
Treadmill - 20 minutes - 3i[3.5/4.0/7.0]
Calories - 2108 (48/30/22)Last edited by Vawn; 09-18-2018 at 07:49 AM.
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09-18-2018, 07:58 AM #16
- Join Date: May 2010
- Location: Garland, Texas, United States
- Age: 44
- Posts: 754
- Rep Power: 2927
Yesterday, I hit the grocery store and did some meal prep to make it easier to stay on track with my meals.
I prepared 4 servings of oatmeal protein pancakes, 5 servings of turkey and okra egg white skillets, 2 servings of fish and veggies and 2 servings of shrimp and veggies.
I'm working on eating only at set times and tracking all my calories at the start of the day. I tend to eat similar things daily. Here is my basic day:
7:00 - Pure Protein Bar, 1/2 cup oats, 1/2 apple
10:00 - Post workout shake
11:00 - Protein pancake
1:00 - Lunch (low carb)
4:00 - 2 egg whites, 1 whole egg, 1/2 cup oats, 1/2 apple
6:30 - Dinner (varies - usually around 350-500 cal)
8:30 - 3/4 cup cheerios
Day 16 - Pull Heavy (2)
Tuesdays and Thursdays are still split with morning cardio and afternoon lifting. Adding an extra 5 minutes to morning cardio.
(Morning)
Elliptical - 25 minutes - 10i[8-120/10-125/14-140]
(Afternoon)
[12:32]
Pull-ups - 3x8, rest 60 - 5(+5)x8, 5x7, 5x6
Deadlift - 4x5, rest 90 - 135x8(w), 225x5, 255(+10)x5, 260(+15)x5, 265(+20)x5
Barbell Row - 4x8, rest 60 - 95x8, 105(+10)x8, 110(+15)x8, 115(+20)x8
Barbell Shrugs - 3x10, rest 60 - 125x10, 130(+5)x10, 135(+10)x10
Barbell Curls - 3x8, rest 60 - 45x12(w), 70x8, 75(+5)x8, 75x8
Standing Alt DB Curls - 3x6-8 rest 60 - 35x8(+2), 35x6, 35x6
[1:23 - 55 minutes]
Calories - 2006 (50/29/21)Last edited by Vawn; 09-19-2018 at 06:31 AM.
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09-18-2018, 08:00 AM #17
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09-19-2018, 06:31 AM #18
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09-19-2018, 06:33 AM #19
- Join Date: May 2010
- Location: Garland, Texas, United States
- Age: 44
- Posts: 754
- Rep Power: 2927
Day 17 - Legs Heavy (2)
Walking - 5 minutes
[8:50]
Squat Machine - 4x5, rest 90 - 140x8(w), 270x5, 280(+10)x5, 285(+15)x5, 290(+20)x5
Hypertension - 3x10, rest 60 - 25x10, 25x10, 25x10
Leg Extensions - 4x8, rest 60 - 155x8, 160(+5)x8, 165(+10)x8, 170(+15)x10
Lying Leg Curl - 4x8, rest 60 - 125x8, 125x8, 125x8, 125x8
Standing Calf Raise - 3x8, rest 45 - 90x10(w), 140x8, 145(+5)x8, 145x8
Rotary Calf - 3x10, rest 45 - 170x10, 170x10, 170x10
[9:32 - 42 minutes]
Elliptical - 20 minutes - 10i[8-120/10~11(:15)-125/14-140]
Calories - 2086 (49/34/17)Last edited by Vawn; 09-20-2018 at 07:48 AM.
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09-20-2018, 07:49 AM #20
- Join Date: May 2010
- Location: Garland, Texas, United States
- Age: 44
- Posts: 754
- Rep Power: 2927
Day 18 - Arms Heavy (2)
(Morning)
Elliptical - 25 minutes - 10i[8-120/10~11(:30)-125/14-140]
(Afternoon)
[3:00]
Standing Barbell Military Press - 4x5, rest 60 - 45x8(w), 105x5, 110(+5)x5, 110x5, 110x
Standing Barbell Front Raise - 3x8, rest 60 - 50(+5)x8, 50x8, 50x8
Close-grip Bench Press - 4x5, rest 60 - 95x8(w), 135x5, 140(+5)x5, 145(+10)x5, 150(+15)x5
Bent-over Cable Extension - 3x8, rest 60 - 30x10, 40x10, 50x8
Standing Cable Curl - 4x5, rest 60 - 40x10(w-inc), 67.5x5, 70(+2.5)x5, 72.5(+5)x5, 72.5x5
Machine Bicep Curls - 3x8, rest 60 - 80x12(w), 95x10, 105x8, 110x8
Arm Curl Machine (alternate) - 50x10, 60x10, 70x10
Calories - 2140 (45/33/22)Last edited by Vawn; 09-21-2018 at 06:30 AM.
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09-21-2018, 06:31 AM #21
- Join Date: May 2010
- Location: Garland, Texas, United States
- Age: 44
- Posts: 754
- Rep Power: 2927
Day 19 - Push Higher Reps (2)
Weight - 182
Walking - 5 minutes
[8:47]
Decline Bench - 3x10 (-2), rest 60 - 95x12(w), 150(+5)x10, 155(+10)x10, 160(+15)x10
Pec-Flye - 3x15, rest 60 - 140(+5)x15, 140x15, 140x15
Machine Press - 2x15, rest 60 - 135(+5)x15, 135x15
Machine Press - 1 DS to 50 - [135x15 + 110~70x35]
Standing Front Raise to Side Lateral - 4x10, rest 60 - 12.5x10, 15(+2.5)x10, 15x10, 15x10
Seated DB Military Press - 2x20, rest 60 - 30(+5)x20, 30x20
Overhead DB Extension - 3x15, rest 60 - 55(+5)x15, 55x15, 55x15
Skullcrushers/Rocker/Close-grip Press - 3x10, rest 75 - 35(+10)x10, 35x8
[9:41 - 54 minutes]
Elliptical - X
Calories - 2095 (52/30/18)Last edited by Vawn; 09-22-2018 at 06:20 AM.
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09-22-2018, 06:26 AM #22
- Join Date: May 2010
- Location: Garland, Texas, United States
- Age: 44
- Posts: 754
- Rep Power: 2927
Day 20 - Pull Higher Reps
Walking - 5 minutes
[8:35]
Widegrip Pulldown - 3x15, rest 60 - 80x15(w), 110(+5)x15, 110x15, 110x15
Seated Machine Row - 2x15, rest 60 - 115(+5)x15, 125(+15)x15
Cable Rows - 1DS to 40 - [57.5(+7.5)x15 + 42.5~35x25]
Hypertension - 3x25, rest 60 - 10x25, 10x25, 10x25
Standing Cable Curls - 3TDSx10, rest 75 - [50x10(w), [65(+5)x10, 50x10, 40x10], [65x8, 50x8, 40x8], [65x8, 50x8, 40x8]
Reverse EZ Bar Curls - 3x10, rest 60 - 40x10(+2), 40x10, 40x8
[9:18 - 43 minutes]
Elliptical Climber - 20 minutes - [8-100/10-100/11-12(:30)-112~116]
Calories (Cheat meal, pizza) - 2620 (47/25/28)Last edited by Vawn; 09-23-2018 at 08:36 AM.
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09-23-2018, 08:38 AM #23
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09-24-2018, 07:34 AM #24
- Join Date: May 2010
- Location: Garland, Texas, United States
- Age: 44
- Posts: 754
- Rep Power: 2927
Day 22 - Arms Higher Reps (2)
Walking - 5 minutes
[9:51]
Seated Machine Press - 4x15, rest 60 - 140x15, 150(+10)x15, 150x12, 150x12
Seated Machine Shoulder Flye - 3x25, rest 60 - 50x25, 50x25, 50x25(+10)
Standing EZ Bar Curl - 3DSx10, rest 75 - 45x10(w), [70x10, 50(+5)x10], [70x10, 50x10], [70x10, 50x10]
Superset, 3x12, rest 75
Bent-over Triceps Rope Extension - 30x12(w), 45x12, 50(+5)x12, 52.5(+7.5)x
Rope Hammer Cable Curl - 40x12, 40x12, 42.5(+2.5)x12
Triceps Rope Cable Pushdown - 3DSx10, rest 75 - [52.5x10, 37.5x10], [52.5x10, 37.5x10(+2)], [52.5x8, 37.5x8]
[10:34 - 43 minutes]
Elliptical - 20 minutes - 10i[8-120/10~11(:45)-125/14-140]
Calories - 1986 (46/35/19)Last edited by Vawn; 09-25-2018 at 07:49 AM.
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09-25-2018, 07:51 AM #25
- Join Date: May 2010
- Location: Garland, Texas, United States
- Age: 44
- Posts: 754
- Rep Power: 2927
Day 23 - Legs Higher Reps (2)
(Morning)
Stationary Bike - 15 minutes - [8-14/10-16/12-18(inc 1)]
Elliptical - 10 minutes - 10i[8-120/11-125/14-140]
(Afternoon)
[3:00]
Leg Press - 3x25, rest 90 - 240(+20)x25, 240x25, 240x25
Superset, 3x20, rest 75
Leg Extensions - 100x20, 105(+5)x20, 110(+10)x20
Seated Leg Curls - 80x20, 85(+5)x20, 85x20
Lying Leg Curl - 1DS to 50 - [110(+5)x15 + 95~50x35]
Superset, 3x20, rest 60
Standing Calf Raise - 80x20, 85(+5)x20, 90(+10)x20
Rotary Calf - 80x20, 90(+10)x20, 90x20
[3:31 - 31 minutes]
Calories - 2001 (48/33/19)Last edited by Vawn; 09-26-2018 at 07:41 AM.
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09-26-2018, 07:48 AM #26
- Join Date: May 2010
- Location: Garland, Texas, United States
- Age: 44
- Posts: 754
- Rep Power: 2927
Day 24 - Push GVT (2)
Walking - 5 minutes
[9:59]
Flat Barbell Bench - 10x10, rest 60-90 - 145(+10)x10, 145x10, 145x10, 145x10, 145x10, 145x10, 145x10, 145x8, 145x8, 145x8
Skullcrushers (new) - 5x10, rest 60 - 45x12, 55x12, 55x10, 65x10, 65x10
Dips - 5x10, rest 60 - 0x10, 0x10, 0x10, 0x10, 0x6 (-2)
Machine Shoulder Press - 5x10, rest 60 - 140(+20)x8, 140x8, 140x8, 140x6, 140x6
[10:48 - 49 minutes]
Elliptical Climber - 20 minutes - [8-100/10-100/12-13(:15)-112~116]
Calories - 2149 (52/31/17)Last edited by Vawn; 09-27-2018 at 07:48 AM.
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09-27-2018, 07:49 AM #27
- Join Date: May 2010
- Location: Garland, Texas, United States
- Age: 44
- Posts: 754
- Rep Power: 2927
Day 25 - Pull GVT (2)
Weight - 181 (-1)
(Morning)
Stationary Bike - 15 minutes - [8-14/10(inc 1)-16/13-20]
Elliptical - 10 minutes - 10i[8-120/11-12(:15)-125/14-140]
(Afternoon)
[2:57]
Barbell Row - 10x10, rest 60 - 95(+10)x8, 95x8, 95x8, 95x8, 95x8, 95x10, 95x10, 95x10, 95x10, 95x10 (inc 10)
Barbell Curl - 10x10, rest 60 - 45x10, 55(+10)x10, 55x10, 55x10, 55x10, 55x10, 55x10, 55x10, 55x10, 55x10
Barbell Shrug - 5x10, rest 60 - 95x10, 95x10, 95x10, 95x10, 95x10
[3:40 - 43 minutes]Last edited by Vawn; 09-27-2018 at 01:40 PM.
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09-29-2018, 06:13 AM #28
- Join Date: May 2010
- Location: Garland, Texas, United States
- Age: 44
- Posts: 754
- Rep Power: 2927
Day 26 - Legs GVT (2)
Walking - 5 minutes
Barbell Squat - 10x10, rest 60-90 - 95x10, 95x10, 95x10, 95x10, 95x10, 95x10, 95x10, 95x10, 95x10, 95x10
Lying Leg Curl - 5x10, rest 60 - 100x10, 105x10, 110x10, 115(+15)x10, 115x10
Seated Calf Raise - 5x10, rest 45 - 65x10, 67.5x10, 70x10, 72.5x10, 75x10Last edited by Vawn; 09-29-2018 at 07:08 AM.
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10-15-2018, 07:35 AM #29
- Join Date: May 2010
- Location: Garland, Texas, United States
- Age: 44
- Posts: 754
- Rep Power: 2927
I didn't give up. I had the pleasure of a surprise appendicitis and was in the hospital, followed by a couple weeks without lifting more than 10 lbs.
It's the two week mark from my surgery, meaning I'm allowed to slowly get back into lifting.
Instead of jumping right back where I was and putting myself back in the hospital, I'm going to do the same exercises in the moderate rep ranges at very low weight and slowly work back up.
After 2 or 3 weeks, I'll restart this program at the weights manage by that time.
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10-15-2018, 07:35 AM #30
- Join Date: May 2010
- Location: Garland, Texas, United States
- Age: 44
- Posts: 754
- Rep Power: 2927
Day 1 Recover - Push
Walking - 5 minutes
[9:47]
Incline DB Press - 3x10, rest 60 - 25x10, 30x10, 35x10
Incline DB Flye - 3x10, rest 60 - 15x10, 20x10, 22.5x10
Flat DB Press
Seated DB Military Press - 3x10, rest 60 - 10x10, 15x10, 20x10
Standing DB Side Lateral - 3x10, rest 60 - 10x10, 15x10, 17.5x10
Seated DB Overhead Extensions - 3x10, rest 60 - 30x10, 30x10, 35x10
Cable Pushdowns - 3x8, rest 60 - 3x10, rest 60 - 30x10, 35x10, 37.5x10
[10:19 - 32 minutes]
That felt almost pointless, but I don't want to injure myself. Hopefully, I will feel fine throughout this week and can ramp up to actual weights quickly.Last edited by Vawn; 10-15-2018 at 08:19 AM.
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