Getting Less Fat and More Stronger

[TurtleApe]

Pendlay Rows
105lbs 3x5

Assisted Pull-Ups
2x6@-65

Fat Man Pull-Ups
2x10 with feet helping

DB Bench Press
30lbsx5
40lbsx5
50lbs 3x5

Seated DB Shoulder Press
25lbs 3x12 (clicks in right shoulder)

EZ Bar Curls SS Decline Skull Crushers
40lbs 3x12

Seated Tricep Pushdowns
110lbs 3x12

15 Minutes Stairstepper @ 2

1.5 Mile Walk

Weight: 234.8lbs

[TurtleApe]

Front Squats
132.2lbsx5
154.2lbsx5
165.2lbsx5
170.7lbsx5

Space Ship Leg Press
3 Plates Total 2x10

Ground Base Pull SLDL
45+25 each side 3x8

BW GHR
2x10

Standing Calf Raises
41.5lbs 3x10

Seated Calf Raises
70lbsx10
90lbsx10

10 Minutes Stairstepper @ 3

[TurtleApe]

Pendlay Rows
135lbsx6 x5 x4 3x3

Fatman Pullups
BW 3x10

Cybex Low Row
60lbs 3x12

DB Shrugs
40lbs 2x20

Closegrip Lat Pulldowns
60lbs 2x20

Seated DB Shoulder Press SS Upright Cable Rows
35lbs 3x12 | 3x12

Side Lateral Raises with Cable
3x10 each side

Facepulls
3x15

[TurtleApe]

AM Cardio
7.29 Miles in bike in 30 minutes

Lower Body Hypertrophy
Front Squats
135lbs 6x3

Spaceship Leg Press
4 plates total 3x12

Leg Extensions
85lbs 2x20

Romanian Deadlifts
135lbs 3x10

Seated Hamstring Curls
100lbsx10 2x15

Laying Hamstring Curls
50lbs 2x10

Seated Calf Raises
90lbs 3x15

Standing Calf Raises
22.5lbs 3x12

GHR
BW 3x10

Rowing Machine
500m/1:00 Rest x2

[TurtleApe]

Tuesday
AM: 7.04 miles on bike in 30:43

PM: Chest and Arms
Seated Incline DB Press
20lbsx10
30lbsx10
40lbsx5
50lbs 6x3

Hammer Strength Chest Press
20lbsx20
30lbsx15
40lbsx15

Cable Flys
20lbs x15 x20

Camber Bar Curls SS Decline Skullcrushers
40lbs 3x10

DB Spider Curls
20lbs 2x15

DB Hammer Curls
20lbs 2x15

Machine Tricep Pushdowns
90lbsx20
110lbs 2x20

Bottoms-Up Kettlebell Shoulder Press
3x5 each arm with 20lbs

Cable Tricep Kickbacks
10lbs 2x20 each arm

15 Minutes at Fat Loss Level 2 Stair Stepper



Wednesday
8.19 miles in 40:06 Minutes

[TurtleApe]

Friday

Front Squats
45lbsx10
135lbsx5
165lbsx5
185lbsx5
205lbsx3
225lbsx1

Spaceship Leg Press
3 Plates Total 2x10

SLDL
155lbs 3x8

GHR
BW 3x8

Seated Calf Raises
110 3x10
____________________________________
Saturday
Back and Shoulders Hypertrophy
____________________________________
Sunday: Lower Hypertrophy
Sumo Deadlifts
154.2lbsx5
198.2lbsx5
264.5lbsx3
308.6lbsx3
374.7lbsx2
418.7lbsx1
501.5lbsx1

SLDL
154.2lbs 3x10

Spaceship Leg Press
2 Plates total 2x20

Quad Extensions
90lbs 2x20

1 Legged Hamstring Curls
3x10

GHR with Miniband
3x10

[TurtleApe]