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    february 11, 2021 thursday *no cardio* ...

    february 11, 2021 thursday

    *no cardio*

    chest
    barbell flat bench - 225lbs 5 x 8-10
    incline dumbell bench - 90lbs 5 x 8-10
    dumbell flys - 30lbs pump
    hammer strength decline - 5 x pump
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    1,280

    feburary 10, 2021 wednesday *no cardio* ...

    feburary 10, 2021 wednesday

    *no cardio*

    back
    barbell rows = 135 lbs x 10, 225 lbs 3 x 10
    hammer strength high row - 2 plates 4 x 12
    aresnals low row - 2 plates 5 x 12
    seated row - 2 plates...
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    1,280

    feburary 9, 2021 tuesday 30 mins on treadmill...

    feburary 9, 2021 tuesday

    30 mins on treadmill 3 incline lvl 3 HR=140 fasted

    *no workout*

    420g egg white
    2 packs oats flavored
    ----------------------
    10 oz. chicken
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    42
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    1,280

    feburary 8, 2021 monday *no cardio* legs...

    feburary 8, 2021 monday

    *no cardio*

    legs
    squat - 315lbs 5 x 5
    hack squat - 2 plates 5 x 10
    leg press - 5 x 12
    seated leg curl - pump
    leg extension - pump
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    42
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    1,280

    february 7, 2021 sunday 30 mins cardio...

    february 7, 2021 sunday

    30 mins cardio stairmaster lvl 3 fasted cardio

    *no workout*

    410g egg white
    2 packets oatmeal flavored
    ----------------------
    9 oz. chicken
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    42
    Views
    1,280

    february 6, 2021 saturday 30 mins stairmaster...

    february 6, 2021 saturday

    30 mins stairmaster lvl 1 postworkout

    arms
    straight bar curl - 5 x pump
    flathead curl - 7 or 8 x pump
    preacher curl - 5 x pump
    45lbs bar curl - 5 x pump
    straight...
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    42
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    1,280

    february 5, 2021 friday *weigh in* 361 lbs...

    february 5, 2021 friday

    *weigh in* 361 lbs morning weight | -5 lbs since 1/25 | -24 lbs since 1/1

    30 mins stairmaster lvl 3 fasted cardio

    shoulders
    seated military press - 135lbs 5 x 8-10...
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    42
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    1,280

    february 4, 2021 thursday 30 mins on...

    february 4, 2021 thursday

    30 mins on stairmaster lvl 3 hr=160-170

    chest
    barbell flat - 385 max miss (worked up to max)
    dumbell flat - 110lbs 5 x 5-7
    incline dumbell - 85lbs 4 x 12
    arsenals...
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    1,280

    February 3, 2021 wednesday *no cardio* legs...

    February 3, 2021 wednesday

    *no cardio*

    legs
    hack squat - 2 plates x 10, 3 plates x 10, 4 plates x 5, 3 plates x 10
    back squat - 225lbs x 5, 315lbs 3 x 5
    leg press - 4 plates x 12, 5 plates x...
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    42
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    1,280

    February 2, 2021 tuesday *No Cardio* back ...

    February 2, 2021 tuesday

    *No Cardio*

    back
    barbell row - 225lbs 4 x 8
    seated cable row - 20, 15, 12, 10 (working way down stack)
    rope pull overs - 4 x 12
    seated one arm row - 4 x 12
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    42
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    1,280

    February 1, 2021 Monday *no cardio* *no...

    February 1, 2021 Monday

    *no cardio*
    *no workout*

    350g egg white
    1 pack oatmeal
    --------------------
    6.5 oz. chicken
    200g rice
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    42
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    1,280

    January 31, 2021 Sunday *NO CARDIO* arms ...

    January 31, 2021 Sunday

    *NO CARDIO*

    arms

    tricep pushdown - pump
    e-z bar curl - pump
    flathead curl - 5 x 12
    preacher curl machine - 5 x 12
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    42
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    1,280

    January 30, 2021 Saturday * NO CARDIO* *NO...

    January 30, 2021 Saturday

    * NO CARDIO*
    *NO WORKOUT*
    **REST DAY**

    2 scoop whey
    1/2 cup quick oats
    140g strawberries *shake
    ---------------------------
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    42
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    January 29, 2021 Friday *30 mins on...

    January 29, 2021 Friday

    *30 mins on stairmaster lvl2 HR aprox 140-150 - fasted cardio*

    shoulders

    dumbell seated military - 45lbs 5 x 12
    hammer strength reverse shoulder - 2 plates 6 x 12...
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    42
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    1,280

    January 28, 2021 Thursday chest incline...

    January 28, 2021 Thursday

    chest

    incline barbell - 225lbs 4 x 5
    flat dumbell - 85lbs 4 x 12
    incline dumbell - 85lbs 4 x 12
    pec deck - 5 x 12
    chest press - 2 x 12
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    42
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    1,280

    January 27, 2021 Wednesday legs hack squat...

    January 27, 2021 Wednesday

    legs

    hack squat - 2 plates 5 x 10
    back squat - 225lbs 5 x 5
    seated leg curl - 5 x 12
    lying leg curl - 5 x 12
    leg extension - 5 x 12
    standing leg curl - 5 x 12
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    42
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    1,280

    January 26, 2021 Tuesday *WEIGH IN* 366 lbs....

    January 26, 2021 Tuesday

    *WEIGH IN*
    366 lbs. morning weight.
    -2 lbs. since 1/18/21
    -19lbs. since 1/1/21

    ---------------------------------
    back
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    1,280

    January 25, 2021 Monday arms tricep...

    January 25, 2021 Monday

    arms

    tricep pushdown straight bar - 4 sets
    machine hammer curl - 4 sets
    flathead curl - 4 sets
    machine preacher curl - 4 sets
    close grip bench - 225lbs x 8, 225lbs x...
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    42
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    1,280

    January 24, 2021 Sunday shoulders smith...

    January 24, 2021 Sunday

    shoulders

    smith machine seated military - 135lbs 4 x 12
    dumbell military seated - 45lbs x 12, 55lbs x 12, 65lbs x 12, 75lbs x 12
    hammer strength reverse shoulder press...
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    42
    Views
    1,280

    January 23, 2021 Saturday incline dumbell -...

    January 23, 2021 Saturday

    incline dumbell - 45lbs x 12, 55lbs x 12, 65lbs x 12, 75lbs x 12
    flat dumbell - 100lbs 3 x 10, 100lbs x 13 last set
    incline barbell - 225lbs 2 x 5, 205lbs 2 x 6
    flat...
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