12 Week Cut............It's Go Time!

[bigplay_jt]

AM Weight: 203.4 lbs

PreWO: 2 scoops Cellucor C4 & BCAA's
Intraworkout: Water
PostWO: 2 scoops ON Whey, 5g ON Creatine Mono, 2 Peanut Butter & Honey Sandwiches on Whole Grain Bread
Dinner: 6oz. Chicken Breast, 1 Cup Broccoli, .5 cups Brown Rice
Dessert: 2 servings Special K Protein Plus, .75 cup 1% Milk
Last Meal (usually right before 8pm): 1 cup Lowfat Cottage Cheese

Calories- 2,205
Fat- 66.1 grams (25% of cals)
Carbs- 227.1 grams (39% of cals)
Protein- 198.7 grams (36% of cals)

Back & Bi's

Preacher Curls w/ez curl bar, T-Bar Rows (by weight added) Superset
12 x 100, 12 x 2 plates
10 x 100, 8 x 3 plates
10 x 100, 8 x 3 plates
10 x 100, 8 x 3 plates

Wide-Grip Lat Pulldown
8 x 190
8 x 190

Underhand Lat Pulldown
8 x 170
8 x 170

Seated DB Concentration Curls
8 x 45's
8 x 40's
8 x 40's
8 x 40's

Abs

Decline Sit-ups
BW x 35
BW x 25

[bigplay_jt]

PreWO: 2 scoops Cellucor C4 & BCAA's
Intraworkout: Water
PostWO: 2 scoops ON Whey, 5g ON Creatine Mono, 2 Peanut Butter & Honey Sandwiches on Whole Grain Bread
Afternoon Snack: 2 servings Special K Protein Plus, .75 cup 1% Milk
Dinner: 8oz. Sirloin, 1 Cup Broccoli, Salad with Italian Dressing

Calories- 2,057
Fat- 73.1 grams (30% of cals)
Carbs- 206.7 grams (38% of cals)
Protein- 170.0 grams (32% of cals)

DB Shoulder Press (seated)- different gym than normal, regular gym dumbbells heavier than marked
7 x 90's
6 x 90's
5 x 90's

DB Lateral Raises (standing, one side at a time)
8 x 60's
8 x 60's
8 x 60's

DB Front Raises (standing, one side at a time)
8 x 40's
8 x 40's
8 x 40's

Upright Rows w/ez curl bar
8 x 100
8 x 100
8 x 100

DB Hitchhikers
15 x 35's
15 x 35's
15 x 35's

DB Shrugs
40 x 100's (one side at a time, 20 per side, no straps)
40 x 100's
40 x 100's

Decline Sit-ups
BW x 30
BW +35lbs x 20
BW +35lbs x 20

Cardio: 15 Minutes on elliptical (est. 198 cals burned)

[bigplay_jt]

AM Weight: 202.8 lbs

PreWO: 2 scoops Cellucor C4 & BCAA's
Intraworkout: Water
PostWO: 2 scoops ON Whey, 5g ON Creatine Mono, 2 Peanut Butter & Honey Sandwiches on Whole Grain Bread
Afternoon Snack: 2 servings Special K Protein Plus, .75 cup 1% Milk
Dinner: TBD...going to Mexican Restaurant for a co-workers going away.....will eat as cleanly as possible

Calories- xxx
Fat- xxx grams (xxx% of cals)
Carbs- xxx grams (xxx% of cals)
Protein- xx grams (xxx% of cals)


Legs

Squats, Seated Calf Raise (be weight added) Superset
8 x 225, 15 x +90lbs
8 x 225, 15 x +90lbs
8 x 225, 15 x +90lbs
8 x 225, 15 x +90lbs
8 x 225, 15 x +90lbs

Leg Curl, Leg Extension Superset
12 x 120, 10 x 160
8 x 130, 10 x 170
6 x 140, 10 x 180

Calf Raise Machine
20 x 200
16 x 200

Abs

Decline Sit-ups
BW x 30
BW x 30

Crunch Machine
15 x 150

[bigplay_jt]

AM Weight: 203.4 lbs....whoops LOL

PreWO: 2 scoops Cellucor C4 & BCAA's
Intraworkout: Water
PostWO: 2 scoops ON Whey, 5g ON Creatine Mono, 2 Peanut Butter & Honey Sandwiches on Whole Grain Bread
Dinner: 1 Scoop of ON Whey, 2 Slices of Pizza Hut Pepperoni Pizza....dying Easter Eggs tonight with the family, just going to indulge in a couple pieces of pizza. Going to try to make it through this holiday weekend with minimal damage done. Final two weeks will be a very clean push to the finish line.

Calories- 1,997
Fat- 67.9 grams (29% of cals)
Carbs- 222.4 grams (43% of cals)
Protein- 139.6 grams (27% of cals)


Bi's, Tri's & Abs

Close Grip BB Bench, DB Seated Concentration Curls Superset
8 x 225, 8 x 40's
8 x 225, 8 x 40's
8 x 225, 8 x 40's
7 x 225, 8 x 40's
7 x 225, 8 x 40's

Dips, Decline Sit-ups Superset
BW x 20, BW x 30
BW x 20, BW x 30
BW x 20, BW +35lbs x 20

Preacher Curls w/ez curl bar, Decline Sit-ups Superset
10 x 100, BW +35lbs x 20
10 x 100, BW +35lbs x 20
10 x 100, BW +35lbs x 20

Post Workout Pic......

[bigplay_jt]

Chest with some Abs mixed in (different gym than normal, so weights vary)

Incline DB Bench
8 x 100's
7 x 100's
7 x 100's

Flat BB Bench, Decline Sit-ups Superset
8 x 225, BW x 30
8 x 225, BW x 25
8 x 225, BW x 25
8 x 225, BW x 25
8 x 225, BW x 25

Dips, Hanging Leg Raises Superset
BW x 20, BW x 15
BW x 17, BW x 15
BW x 17, BW x 15

Peck Deck
15 x 120
10 x 140
10 x 140
10 x 140

Cardio: 30 minutes LISS on treadmill, swift walk at an incline (est. 297 cals burned)

[bigplay_jt]

AM Weight: 205 lbs.....UH OH!

LOL.....Let me explain. On Saturday, I prepared for a planned feast on Easter Sunday. So, I woke up Easter Sunday weighing in at 201.6 lbs. So, I had a grand feast, maybe a little too grand. But, it has only motivated me to be that much cleaner for these last two weeks. I should get back to where I was in the next day or two, and then I will be "doing work" until my two weeks are up. Put up or shut up time.

Today's Planned Diet
PreWO: 2 scoops Jack3d & BCAA's
Intraworkout: Water
PostWO: 2 scoops ON Whey, 5g ON Creatine Mono, 2 Peanut Butter & Honey Sandwiches on Whole Grain Bread
Dinner: 6oz. Chicken Breast, 1 Cup Broccoli, .5 cups Brown Rice
Dessert: 2 servings Special K Protein Plus, .75 cup 1% Milk
Last Meal (usually right before 8pm): 1 cup Lowfat Cottage Cheese

Calories- 2,205
Fat- 66.1 grams (25% of cals)
Carbs- 227.1 grams (39% of cals)
Protein- 198.7 grams (36% of cals)

Back & Bi's with Abs mixed in

DB Rows, Seated DB Concentration Curls Superset
8 x 90's, 8 x 40's
8 x 90's, 8 x 40's
8 x 90's, 8 x 40's

DB Curls (standing), Decline Sit-ups Superset
8 x 50's, BW x 30
8 x 50's, BW +35lbs x 20
7 x 50's, BW +35lbs x 20

Wide Grip Lat Pulldowns
8 x 190
8 x 190

Preacher Curls w/ez curl bar, Hanging Leg Raises Superset
10 x 100, BW x 20 (alternating between knees and straight legs)
10 x 100, BW x 20 (alternating between knees and straight legs)
10 x 100, BW x 20 (alternating between knees and straight legs)

Chin-ups
BW x 8

Pull-ups
BW x 7

Straight-Armed Lat Pulldowns
10 x 150
10 x 150

[bigplay_jt]

Today's Planned Diet
PreWO: 2 scoops Jack3d & BCAA's
Intraworkout: Water
PostWO: 2 scoops ON Whey, 5g ON Creatine Mono, 2 Peanut Butter & Honey Sandwiches on Whole Grain Bread
Dinner: 6oz. Chicken Breast, 1 Cup Broccoli, .5 cups Brown Rice
Dessert: 2 servings Special K Protein Plus, .75 cup 1% Milk
Last Meal (usually right before 8pm): 1 cup Lowfat Cottage Cheese

Calories- 2,205
Fat- 66.1 grams (25% of cals)
Carbs- 227.1 grams (39% of cals)
Protein- 198.7 grams (36% of cals)


Shoulder & Traps with Abs Mixed in

DB Shoulder Press (seated)- normal gym, dumbbells heavier than marked....ugghhhh
4 x 85's
4 x 80's
6 x 70's

DB Lateral Raises (seated, both sides at one time)
8 x 50's
8 x 50's
8 x 50's

Upright Rows w/ez curl bar, Decline Sit-ups Superset
10 x 100, BW x 30
10 x 100, BW +45lbs x 20
10 x 100, BW +45lbs x 20

DB Hitchhikers
15 x 35's
15 x 35's

DB Shrugs, Hanging Legs Raises (alternating between knees & straight legs) Superset
50 x 90's (one side at a time, 25 per side, no straps), BW x 20
50 x 90's, BW x 20
40 x 90's, BW x 20

[bigplay_jt]

AM Weight: 201.8 lbs

Today's Planned Diet- gonna cut cals just slightly for these last 11 days, see what happens.....

PreWO: 2 scoops Jack3d & BCAA's
Intraworkout: Water
PostWO: 2 scoops ON Whey, 5g ON Creatine Mono, 2 Peanut Butter & Honey Sandwiches on Whole Grain Bread
Dinner: 6oz. Chicken Breast, 1 Cup Broccoli
Dessert: 2 servings Special K Protein Plus, .75 cup 1% Milk
Last Meal (usually right before 8pm): .75 cup Lowfat Cottage Cheese

Calories- 2,048
Fat- 64.6 grams (27% of cals)
Carbs- 201.4 grams (37% of cals)
Protein- 188.9 grams (36% of cals)


Chest with Abs Mixed in

Incline DB Press
6 x 100's
5 x 100's
8 x 90's

Flat BB Press, Decline Sit-ups Superset
8 x 225, BW x 30
8 x 225, BW +35lbs x 20
8 x 225, BW +35lbs x 20

Dips (leaning forward for lower chest, Decline Sit-ups Superset
BW x 20, BW +35lbs x 20
BW x 20, BW +35lbs x 20
BW x 20, BW +35lbs x 20

Peck Deck
10 x 110
10 x 110
8 x 110

Hanging Leg Raises (alternating knees, then straight legged)
BW x 20
BW x 20

Cable Crossover (low to high for upper chest)
12 x 40
8 x 50
8 x 50

Progress pick post workout today...

[bigplay_jt]

AM Weight: 200.4 lbs....getting there, actually seeing some ab definition

PreWO: 2 scoops Cellucor C4 & BCAA's
Intraworkout: Water
PostWO: 2 scoops ON Whey, 5g ON Creatine Mono, 2 Peanut Butter & Honey Sandwiches on Whole Grain Bread
Dinner: 2 cups of Homemade Chili- consisted of lean ground beef, beans, green chiles, diced tomatoes
Dessert: 2 servings of Special K Protein Plus Cereal, .75 cup 1% milk

Calories- 2,085
Fat- 71.0 grams (29% of cals)
Carbs- 233.1 grams (42% of cals)
Protein- 156.3 grams (29% of cals)


Bi's, Tri's & Abs

Close Grip BB Bench, DB Seated Concentration Curls, Reverse Decline Crunches Superset
7 x 225, 8 x 40's, BW x 15
7 x 225, 8 x 40's, BW x 15
7 x 225, 8 x 40's, BW x 15

Close Grip BB Bench, DB Seated Concentration Curls, Decline Sit-ups Superset
7 x 225, 8 x 40's, BW x 25
7 x 225, 8 x 40's, BW x 25

Preacher Curls w/ez curl bar
10 x 100
10 x 100

Cardio: 10 minutes on elliptical (est. 124 cals burned)

[bigplay_jt]

Lunch: 2 scoops ON Whey, 5g ON Creatine Mono, 2 Peanut Butter & Honey Sandwiches on Whole Grain Bread
Afternoon: 2 servings of Special K Protein Plus Cereal, .75 cup 1% milk, 2 HB Eggs
PreWO: 2 scoops Cellucor C4 & BCAA's
Intraworkout: Water
PostWO/Dinner: 2 cups of Homemade Chili- consisted of lean ground beef, beans, green chiles, diced tomatoes

Calories- 2,239
Fat- 81.6 grams (31% of cals)
Carbs- 234.2 grams (40% of cals)
Protein- 168.9 grams (29% of cals)

Chest & Tri's

Incline DB Bench
10 x 90's
8 x 95's
8 x 95's

Flat BB Bench
8 x 225
7 x 225
7 x 225
5 x 245
4 x 245

Cable Crossovers
12 x 60
10 x 75
10 x 75

Dips
BW x 20
BW x 17
BW x 17

Tricep Pushdowns w/rope
12 x 150
12 x 150
10 x 150
10 x 150

3-Phase Triceps Superset w/ez curl bar(skullcrushers, behind head extensions, close-grip press)
8 x 90, 8 x 90, 8 x 90
7 x 90, 7 x 90, 7 x 90

Abs
Decline Sit-ups
BW x 30
BW +45lbs x 20
BW +45lbs x 20
BW x 30
BW x 30

[bigplay_jt]

AM Weight: 199.6 lbs....broke the 200 barrier, a few pounds to go before my Monday, April 23 deadline.

Today's Planned Diet
PreWO: 2 scoops Jack3d & BCAA's
Intraworkout: Water
PostWO: 2 scoops ON Whey, 2 Peanut Butter & Honey Sandwiches on Whole Grain Bread
Dinner: 6oz. Chicken Breast, 1 Cup Broccoli
Dessert: 2 servings Special K Protein Plus, .75 cup 1% Milk
Last Meal (usually right before 8pm): .75 cup Lowfat Cottage Cheese

Calories- 2,048
Fat- 64.6 grams (27% of cals)
Carbs- 201.4 grams (37% of cals)
Protein- 188.9 grams (36% of cals)


Back & Bi's

Preacher Curls w/ez curl bar, T-Bar Rows Superset (rows by weight added)
10 x 100, 12 x 45
8 x 100, 10 x 70
8 x 100, 10 x 70
8 x 100, 8 x 80
8 x 100, 8 x 80

Seated DB Concentration Curls
8 x 40's
8 x 40's
8 x 40's
8 x 40's

Wide Grip Lat Pulldowns
8 x 180
8 x 180

Underhand Grip Lat Pulldowns
8 x 170
8 x 170

Cardio: 10 minutes on elliptical (est. 131 cals burned).......just need more time

[bigplay_jt]

AM Weight: 198.8 lbs

Today's Planned Diet
PreWO: 2 scoops Jack3d & BCAA's
Intraworkout: Water
PostWO: 2 scoops ON Whey, 2 Peanut Butter & Honey Sandwiches on Whole Grain Bread
Dinner: 6oz. Chicken Breast, 1 Cup Broccoli, 2 HB Eggs
Last Meal (usually right before 8pm): .75 cup Lowfat Cottage Cheese

Calories- 1,926
Fat- 67.4 grams (30% of cals)
Carbs- 165.4 grams (33% of cals)
Protein- 175.3 grams (37% of cals)


Shoulder & Traps with Abs Mixed in

DB Shoulder Press (seated)
7 x 75's
5 x 75's

DB Lateral Raises (seated, both sides at one time), Decline Sit-ups Superset
8 x 50's, BW x 30
8 x 50's, BW +35lbs x 20
8 x 50's, BW +35lbs x 20

Upright Rows w/ez curl bar, Decline Sit-ups Superset
10 x 100, BW +35lbs x 20
10 x 100, BW +35lbs x 20

DB Hitchhikers
15 x 35's
15 x 35's

DB Shrugs
50 x 90's (one side at a time, 25 per side, no straps)
50 x 90's "" ""
40 x 90's (one side at a time, 20 per side, no straps)

Cable Face Pulls w/rope, Cable Woodchoppers w/rope Superset
15 x 150, 15 x 50 (each side)
15 x 150, 15 x 50 "" ""

[bigplay_jt]

Bi's, Tri's & Abs

Close Grip BB Bench, DB Seated Concentration Curls, Reverse Decline Crunches Superset
8 x 225, 8 x 40's, BW x 30
7 x 225, 8 x 40's, BW x 25
7 x 225, 8 x 40's, BW x 25
7 x 225, 8 x 40's, BW x 25
7 x 225, 8 x 40's, BW x 25

Dips
BW x 20
BW x 20
BW x 20

Hanging Leg Raises
BW x 20
BW x 20

DB Curls (standing)
8 x 50's

Note: Limited on time today, so tried to make due. Still, pretty damn good workout. Quick, but effective. Monday 4/23 marks the end of my 12 weeks (or 84 days) as part of the BB.com ON Transformation Challenge. I am thinking I may just end it tomorrow and take my finals pictures tomorrow as well. I am at a pretty good point and just do not think I will have time to get things done Sunday or Monday. I will post my final pictures here and before and afters. I will try to update stats as well...measurements, etc.

[bigplay_jt]

Well, my 12 week ON Transformation Challenge is done. I went from 222 lbs on 1/13/12 to 197 lbs when I took my pictures Saturday, 4/21/12. I feel like it was fairly successful, but I have plenty of work to do. I still have not achieved the 6 pack I am after.

Here are my before and after front, side and back pictures....

[bigplay_jt]

Guess I will keep logging my workouts here until I get around to creating another thread.

Back & Bi's

Preacher Curls w/ez curl bar, T-Bar Rows Superset (rows by weight added)
10 x 100, 12 x 45
10 x 100, 10 x 70
10 x 100, 8 x 90
10 x 100, 8 x 90
10 x 100, 8 x 90

Seated DB Concentration Curls
8 x 40's
8 x 40's
8 x 40's

Wide Grip Lat Pulldowns
8 x 190
8 x 190

Underhand Grip Lat Pulldowns
8 x 170
8 x 170

Seated DB Hammer Curls
8 x 50's
8 x 50's

[bigplay_jt]

Shoulder & Traps with Abs Mixed in

DB Shoulder Press (seated), Hanging Leg Raises Superset
4 x 80's, BW x 20
5 x 75's, BW x 20
5 x 75's, BW x 20

DB Lateral Raises (seated, both sides at one time), Decline Sit-ups Superset
8 x 50's, BW x 20
8 x 50's, BW x 20

DB Hitchhikers, Decline Sit-ups Superset
15 x 35's, BW x 20
15 x 35's, BW x 20

DB Shrugs
40 x 90's (one side at a time, 20 per side, no straps)
40 x 90's "" ""
30 x 100's (one side at a time, 15 per side, no straps)

Cable Face Pulls w/rope, Shoulder Press Machine (neutral grip) Superset
15 x 150, 10 x 170
15 x 150, 10 x 170
15 x 150, 10 x 170

[bigplay_jt]

OK...slacked off on the diet for a full week. Now, I'm back at it to see if I can get dat der 6-pack going.....

Today's Planned Diet
PreWO: 2 scoops Jack3d & BCAA's
Intraworkout: Water
PostWO: 2 scoops ON Whey, 2 Peanut Butter & Honey Sandwiches on Whole Grain Bread
Dinner: 8oz. Chicken Breast, 1 Cup Broccoli
Dessert: 2 Servings Special K Protein Plus Cereal, .75 cup 1% Milk

Calories- 2,037
Fat- 67.2 grams (28% of cals)
Carbs- 196.8 grams (36% of cals)
Protein- 184.7 grams (36% of cals)


Chest & Tri's

Incline DB Bench
8 x 90's
6 x 95's
4 x 100's

Flat BB Bench
8 x 225
7 x 225
7 x 225
4 x 245
4 x 245

Dips
BW x 20
BW x 20

Cable Crossovers
Hi to Low
10 x 60
10 x 60
Low to High
10 x 50
10 x 50

Tricep Pushdowns w/vbar
15 x 160
12 x 160
12 x 160

[bigplay_jt]

Today's Planned Diet
PreWO: 2 scoops Jack3d & BCAA's
Intraworkout: Water
PostWO: 2 scoops ON Whey, 2 Peanut Butter & Honey Sandwiches on Whole Grain Bread
Dinner: 8oz. Chicken Breast, 1 Cup Broccoli
Dessert: 2 Servings Special K Protein Plus Cereal, .75 cup 1% Milk

Calories- 2,037
Fat- 67.2 grams (28% of cals)
Carbs- 196.8 grams (36% of cals)
Protein- 184.7 grams (36% of cals)



Back & Bi's....with some Abs mixed in

Preacher Curls w/ez curl bar, T-Bar Rows Superset (rows by weight added)
10 x 100, 10 x 45
10 x 100, 10 x 70
10 x 100, 8 x 90
10 x 100, 8 x 90
10 x 100, 8 x 90

Seated DB Concentration Curls, Decline Sit-ups Superset
8 x 40's. BW x 25
8 x 40's, BW x 25
8 x 40's, BW x 25
8 x 40's, BW x 25

Straight Armed Lat Pulldowns
10 x 150
10 x 140
8 x 140

[bigplay_jt]

Shoulder & Traps with Abs Mixed in

DB Shoulder Press (seated)
3 x 80's ....LOL FAIL
5 x 75's
5 x 75's

DB Lateral Raises (seated, both sides at one time), Decline Sit-ups Superset
8 x 50's, BW x 25
8 x 50's, BW x 25
8 x 50's, BW x 25

Upright Rows w/ez curl bar, Decline Sit-ups Superset
8 x 110, BW +35lbs x 20
8 x 110, BW +35lbs x 20

DB Hitchhikers, Decline Sit-ups Superset
15 x 35's, BW +35lbs x 20
15 x 35's, BW +35lbs x 20

DB Shrugs
40 x 90's (one side at a time, 20 per side, no straps)
40 x 90's "" ""
40 x 90's "" ""

Cable Face Pulls w/rope
20 x 150

[bigplay_jt]

Light Legs and some Arms

Squats, Calf Raises on Smith Machine w/Toes on 2x4
8 x 225, 15 x 225
8 x 225, 15 x 225
8 x 225, 15 x 225
8 x 225, 15 x 225

Close-Grip Bench, DB Concentration Curls Superset
7 x 225, 8 x 40's
7 x 225, 8 x 40's
7 x 225, 8 x 40's
7 x 225, 8 x 40's

Preacher Curls (seated w/ez curl bar)
10 x 100
10 x 100

Dips
BW x 20
BW x 20

Note: Been playing flag football on Sundays. I tend to go pretty hard and therefore, in my old age LOL, I am pretty sore for days afterward. Was still sore squatting today. Therefore, became a light legs day combined with some arms.

[bigplay_jt]

Chest & Tri's

Incline DB Bench
6 x 100's
5 x 100's
5 x 95's

Flat BB Bench
8 x 225
7 x 225
7 x 225

Dips
BW x 18
BW x 18
BW x 18

Peck Deck
10 x 110
10 x 110
10 x 110

Tricep Pushdowns
w/rope
12 x 150
12 x 150
w/vbar
18 x 150
12 x 160

[bigplay_jt]

Back & Bi's....with some Abs mixed in

Preacher Curls w/ez curl bar, T-Bar Rows Superset (rows by weight added)
10 x 100, 12 x 45
10 x 100, 8 x 90
10 x 100, 8 x 90
10 x 100, 8 x 90
10 x 100, 8 x 90

Seated DB Concentration Curls, Decline Sit-ups Superset
8 x 40's. BW x 25
8 x 40's, BW x 25
8 x 40's, BW x 25
8 x 40's, BW x 25

Lat Pullover Machine
15 x 150
12 x 150

Low Cable Rows
10 x 160
10 x 160

DB Curls (standing)
8 x 50's
7 x 50's

[bigplay_jt]

Shoulders & Traps

DB Shoulder Press (seated)
6 x 75's
6 x 75's
5 x 75's

DB Lateral Raises (standing, one side at one time)
8 x 55's
8 x 55's

Upright Rows w/ez curl bar
8 x 110
8 x 110

DB Hitchhikers
15 x 35's
15 x 35's
15 x 35's

DB Shrugs
40 x 90's (one side at a time, 20 per side, no straps)
40 x 90's "" ""
40 x 90's "" ""

Cable Face Pulls w/rope, Shoulder Press Machine Superset
10 x 170, 10 x 170
10 x 170, 10 x 170

[bigplay_jt]

Chest & Tri's

Decline BB Bench
10 x 225
8 x 225
8 x 225
8 x 225

Flat BB Bench
8 x 225
7 x 225
7 x 225
6 x 225

Dips
BW x 20
BW x 18
BW x 16

Incline DB Bench
8 x 90's
8 x 90's
8 x 90's

Close-Grip BB Bench
5 x 225
6 x 205
5 x 205

Tricep Pushdowns
w/rope
15 x 150
12 x 150

[bigplay_jt]

Back & Bi's....with some Abs mixed in

Preacher Curls w/ez curl bar, T-Bar Rows Superset (rows by weight added)
10 x 100, 12 x 45
10 x 100, 8 x 90
10 x 100, 8 x 90
10 x 100, 8 x 90
10 x 100, 8 x 90

Seated DB Concentration Curls, Decline Sit-ups Superset
8 x 40's. BW x 25
8 x 40's, BW x 25
8 x 40's, BW x 25

Lat Pulldowns (wide grip)
10 x 180
8 x 190

[bigplay_jt]

Shoulders & Traps

DB Shoulder Press (seated)
6 x 75's
6 x 75's

DB Lateral Raises (standing, one side at one time)
8 x 55's
8 x 55's

Upright Rows w/ez curl bar
8 x 110
8 x 110

DB Hitchhikers
15 x 35's
15 x 35's

DB Shrugs
40 x 90's (one side at a time, 20 per side, no straps)
40 x 90's "" ""
30 x 100's (one side at a time, 15 per side, no straps)

DB Front Raises (standing)
8 x 40's
8 x 40's

Shoulder Press Machine (neutral grip)
10 x 180
10 x 180
8 x 200

[bigplay_jt]

Legs! LOL....trying to quit slacking on the legs

Squats, Calf Raises on Smith Machine w/Toes on a 2x4
8 x 225, 15 x 225
8 x 225, 15 x 225
6 x 275, 15 x 225
4 x 315, 15 x 225
4 x 315, 15 x 225

Leg Press by Total Plates added
8 x +8 Plates
8 x +8 Plates

Leg Curl, Leg Extension Superset
8 x 130, 10 x 160
7 x 130, 8 x 170

[bigplay_jt]

Chest & Tri's

Incline DB Bench
8 x 90's
8 x 100's
6 x 100's

Flat BB Bench
7 x 225
7 x 225
7 x 245
4 x 265
4 x 275

Dips
BW x 20
BW x 16
BW x 16

Close-Grip BB Bench
4 x 225
6 x 205
6 x 205

Tricep Pushdowns
w/vbar
10 x 160
10 x 160
10 x 160

Reverse Grip Pushdown
10 x 100
10 x 100

Machine Fly's
10 x 140
10 x 140
10 x 140

Note: Had some extra workout time, so took advantage, definitely felt good and had a nice pump going

[bigplay_jt]

Back & Bi's

Deadlifts w/mixed grip- getting back into deadlifting after slacking for a while
8 x 225
8 x 225
5 x 315
5 x 315

Seated DB Concentration Curls
10 x 40's
8 x 40's
8 x 40's
8 x 45's

Preacher Curls w/ez curl bar, T-Bar Rows Superset (rows by weight added)
10 x 100, 8 x 90
10 x 100, 8 x 90
10 x 100, 8 x 90

Lat Pulldowns (wide grip)
8 x 190
8 x 190

Standing DB Curls
6 x 55's

[bigplay_jt]

Chest & Tri's

Incline BB Bench
8 x 205
8 x 205
7 x 205
7 x 205

Decline BB Bench
8 x 225
8 x 225
8 x 225
7 x 225

Flat BB Bench
7 x 225
6 x 225
4 x 245
2 x 265

Dips
BW x 20
BW x 20
BW x 16

Tricep Pushdowns
w/vbar
20 x 150
12 x 150

Cardio: 10 minutes on the elliptical (est. 120 cals burned)