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  1. #31
    The Machine Jdot5's Avatar
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    No fasted cardio this morning (yay) so I was able to sleep in a little bit. Once I woke up I took a shake filled with protein and a cup of oatmeal while letting the dog out for a walk. Once I got back I took my preworkout drink and it was time to put in work. Back biceps cardio and core was on today's agenda. First up was lat pulldowns. I stuck with 150 for my working sets. First two sets I got 6 and last set I got 5. Next was barbell rows. First two sets I got 10 reps at 175. Last set I got 8 reps at 180. Last exercise for back was cable rows. First set I blasted thru 130 for 15 reps. Next two sets I went up to 135 and got 13 and 12 reps respectively. Now was time for biceps. First was seated db curls. First two sets I was able to do 45lbs for 6 reps. Last set I went up to 50 and eeked out 4 reps. Next was hammer curls. First set I punished 35 for 10 reps. Next set I went up to 40 and again hit 10 reps. Last set I stayed at 40 and hit 8 reps. Last for biceps was high pulley concentration cable curls. I had to use another machine since the one I usually use was occupied so I had to do them kneeling on this machine. First two sets I hit 50 for 15 reps. Last set I hit 60 for 12 reps. That completed today's weight portion. Now I had some sprints to knock out. I did 5 rounds of 1 min slow, 1 min jog, and 1 min sprint which came up to 15 mins. After that was core. I did 3 Rounds of core. I did the normal core routine except after hanging leg raises I did leg raises to target my lower obliques. That completed today's workout and also week 3 of prep. Only 9 more weeks to go. And tonite I get a cheat meal which I am looking forward to.
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  2. #32
    The Machine Jdot5's Avatar
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    Early morning cardio for 35 mins. Knocked it out quick. This evening was chest shoulders and triceps. First up was incline bb bench. First set I knocked out 235 for 6 reps. Second set I went up to 240 but only got 3 reps. Last set I went bAck down to 235 and hit 4 reps. Next was flat db fly. First two sets I hit 40 for 10 reps. Last set I did 45 for 8 reps. Next was suppose to be cable crossover but the machine was occupied so I jumped straight to shoulders and started standing bb military press. First two sets I did 145 for 6 reps. Last set I did 150 for 4 reps. Next was seated lat raises. I did 3x10 with 30lbs (time to move up next week. Finally the cable crossover machine was open so I knocked it out. First two sets I did 45 for 15 reps and last set I did 50 for 12 reps. Now it was back to finish shoulders with reverse db fly. I did 3x15 for 20. Now was time for triceps. First was close grip bench which I had to do in a power rack since all the bench presses were filled. First set was 215 for 6. I tried 220 for the next set but only got 3 reps. Last set I went back down to 215 and got 4 reps. Next was overhead db ext. first two sets I did 80 for 10 reps. Last set I did 85 for 8 reps. Last was tricep pushdowns with the angled bar. First set I did 70 for 15 reps. The next two sets I did 75 for 12 and 10 reps respectively. Now was time for cardio which I did for 5 rounds (1m slow, 1 min med, 1 sprint) on the stairclimber. That completed today's workout and time to get ready for legs and core tomorrow
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  3. #33
    The Machine Jdot5's Avatar
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    Morning cardio was knocked out. This evening was legs and core. First up was squats. I stayed at 280 for all 4 sets. I only managed to get 4 reps for all 4 sets. I was feeling really bloated (might have over hydrated because I kept having to use the rest room and I couldn't brace my abs too much). This could have been something that damaged my moral and confidence for the rest of the workout. But I was like **** happens, let's move on. Next was leg press. I did 4 sets and hit 10 reps on all sets (540,550,550,560). Last for quads was leg extensions. First set I breezed through 135 for 15 reps. Next two sets were for 140 which o got for 15 and 13 reps respectively. Last set was 145 for 12 reps. Now was time for hamstrings. First was still leg DB deadlifts. First two sets was 70 for 10 reps. The last two sets was 75 for 10 reps. Now was time for Lying leg curls. First two sets I hit 100 for 15 and 13 reps. Last two sets I hit 105 for 12 reps each. Now was time for calves. First two sets was 135 for 20 reps. Last set was 150 for 16 reps. Now was time for seated calves. First was 100 for 15 reps. Next two sets I hit 105 for 15 and 12 reps respectively. Now was time for core which I did for 4 rounds. I added in windshield wipers as well. Now time to recover. Got cardio in the AM and back/biceps/cardio/core.
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  4. #34
    The Machine Jdot5's Avatar
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    Morning cardio was knocked out. This evening was back biceps cardio and core. First up was pull-ups. Knocked em out for 4x6. Next was DB rows off the bench. First two sets was 60 for 10 reps. I went up to 65 for the last two sets. 3rd set I hit 10. Last set I hit 10 reps with my right arm but only was able to hit 8 with my left arm. Last was straight arm pulldown. I switched up bars n went with the short handle bar. First two sets I did 45 for 15 reps and they were rough. Next set I tried 50 but only got 10 reps. Last set I went back down to 45 and got 12 reps. Now was time for biceps. First up was ez bar curls. First set was 95 for 6 reps. Next two sets i did 100 for 5 reps. Next was preacher curls. First two sets I did 75 for 10 reps. Last set I did 80 for 8. Last was low pulley cable curls. I finally got the machine I'm use to using. First set I did 40 for 15 reps. Next set I did 45 for 15 reps. Last set I did 50 for 15 reps. Now was time for cardio. I Did sprints on the treadmill for 5 rounds. 15 mins later and now it was time for core. I knocked out 3 rounds. Now time to recover with chest shoulders n tris tomorrow.
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  5. #35
    The Machine Jdot5's Avatar
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    Morning cardio was knocked out. Tomorrow my wife and I may change things up and go on a morning bike ride. For tonites workout it was chest shoulders n tris. First was DB bench. First set I did 110 for 6 reps. Next set I did 110 for 5 reps. Last set I did 115 for 3 reps. Next was incline db fly. First set was 35 for 10 reps. Next set was 40 for 10 reps. Last set I did 40 for 8 reps. Last for chest was decline machine press. I did 120 for my working weight. First set I did 13, second set was 12 and last set was for 9. Next was shoulders. First was seated db military press. 80 was the working weight. First set I did 6 reps. Next two sets I did 4 reps (I'm disappointed I didn't do more but I'll get it next week). Next was standing lat raises. I did 3x10 of 30. Last was reverse pec deck. 130 was the working weight. I did 3x15,13,12. Now was time for triceps. First was overhead db triceps. First two sets I did 95 for 6 reps. Last set I did 100 for 4 reps. Next was skull crusher. I usually use the preacher curl bar but it was occupied so I used the ez bar curl. I did 80 for 3x8. Last was rope pushdowns. First set I breezed thru 40 for 15. Next set I did 45 for 14 reps. Last set I did 45 for 12 reps. Now was time for cardio. I initially planned to the the stairclimber but it was occupied so I did sprints for 5 rounds. Time to recover fast. My legs feel like linguini and I gotta train them tomorrow...YIKES!
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  6. #36
    The Machine Jdot5's Avatar
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    Morning cardio was knocked out. Wasn't able to do the bike ride since it's still dark outside n we didn't want to become roadkill so I did the elliptical. This evening was leg day. First was hack squats. My legs were exhausted from sprints the past two days so I didn't know how my body would respond. First two sets I did 200 for 6 reps. Last set I did 205 for 6 reps. Next was leg press. First two sets was 560 for 10 reps. Last set I did 570 for 10 reps. Last was leg extensions. I tried out a different leg extension machine. First set I did 135 for 15 reps. Second set I did 140 for 13 reps. Last set I did 145 for 12 reps. Next was hamstrings. First was good mornings. For my first two sets I did 135 for 10. Last set I did 140 for 10. Next was seated hamstring curl. First set I smashed thru 130 for 15. Next set I did 135 for 15 reps. Last set I did 135 for 12. Now was time for calves. I was suppose to do seated calves first but the machine was occupied so I did standing calves first. I did 135 for 20 the first set. Next two sets I did 150 for 18 and 15 respectively. The seated calf machine wS still occupied to I knocked out my core circuit. I was able to do 4 rounds with windshield wipers added at the end. After the core workout, the seated calf machine was finally open. First two sets I did 110 for 15 reps. Last set I did 115 for 12 reps. That completed today's workout. Time to recover fast with back, biceps, cardio, and core in the AM.
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  7. #37
    The Machine Jdot5's Avatar
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    Back biceps cardio n core this morning. My body was a bit sore but work still need to be put in. First up was lat pulldowns. I lowered weight because the weight I was using before I was using too much momentum. I did 140 for my first two sets for 6 and 145 for 4 on my last set. Next was bb row. First set I did 175 for 10' next set I did 180 for 10. Last set I did 180 for 8. Next was cable rows. First set was 130 for 15, second set 135 for 15, last set 135 for 12. Now was biceps. First I did seated DB curls. First two sets was 45 for 6. Last set was 50 for 4. Next I rushed to the cable machine to do high pulley cable curls (usually I do last but past two weeks someone else jumped on it so I did second). First set I knocked out 40 for 15 reps. Next set I did 50 for 15. Last set was 50 for 12. Last was hammer curls. I did 40 for my first two sets and got 10 reps. Last set I did 45 and got 6 reps. Now was cardio time. I did 5 rounds on the stair master and knocked out my 15 mins. After that I was gassed but I still had core work to do. I knocked out three rounds of core work and that completed today's workout. Now time to recover and a much needed cheat meal tonite :-). Progress pics in the morning.
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  8. #38
    The Machine Jdot5's Avatar
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    This was part of last night cheat meal. First we had sesame chicken n white rice. Then an hour and a half later we had cinnabuns that we picked up a couple hours prior. They were delicious.
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  9. #39
    The Machine Jdot5's Avatar
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    was suppose to ride bikes this morning with my wife but walmart didnt assemble the bike properly n the handle bars was loose. had to scratch that n settle for the elliptical for 35 mins. chest, shoulders, tris and HIIT at 630pm
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  10. #40
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    Damn cinnabon looks soooooooooooo good!

    Bike put together properly now? lol
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  11. #41
    The Machine Jdot5's Avatar
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    Originally Posted by jpfaherty View Post
    Damn cinnabon looks soooooooooooo good!

    Bike put together properly now? lol
    Yeah it was delicious. My wife talked to one of her friends from work who is a cyclist n she told her how to fix it.
    Today was chest shoulders and triceps. I decided to change things up. I did cable cross over first for 2 reason: 1) because the machine is always occupied when I try to use it and 2) to pre exhaust my chest because I been feeling a pinching feeling in my shoulder with incline presses. First set of cable cross overs I did 45 for 15 reps. Second set I did 50 for 15. Last set I did 50 for 12. Next was incline bb incline presses. First set I did 235 for 5 reps. The next two sets I did 235 for 4 reps. Next was db flys. First set I did 40 for 10'reps. Next set I did 45 for 10 reps. Last set I did 45 for 8 reps. Now was time for shoulders. First was 145 for 6 reps. Next two sets I did 150 for 4 reps. Next was seated DB lat raises. I did 3x10 for 30lbs. Last was reverse db flys. For the first two sets I did 20 for 15 reps. Last set I did 25 for 15 reps. Now was time for triceps. First was close grip bench press. First set was 215 for 6 reps. Next two sets I did 215 for 4 reps. Next was overhead db ext. first set was 80 for 10 reps. Next set I did 85 for 8 reps. Last set I did 85 for 7 reps. Last was tricep pushdown. The angled bar was occupied so I did the v-bar. First set I did 65 for 15 reps. Next two sets I did 70 for 12 reps. Now was time for cardio. I did the stair master for 15mins. That completed today's workout. Cardio in the AM.
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  12. #42
    The Machine Jdot5's Avatar
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    my wife and i tried bike riding again but my bike messed up AGAIN! gotta take it in to get fixed and if they dont do it right im gettin a refund. this time it messed up in the middle of our bike ride so we had to walk back home pulling the bikes. atleast it helped loosen up my legs for todays leg day workout for tonite. in the mean time, here are the progress pics from sunday:





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  13. #43
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    Leg day was on the docket for today. First up was squats. First set I knocked out 6 reps. The next 3 sets I was only abLE to muster 4 reps at 280. Next was leg press. First two sets I did 550 for 10 reps. The last two sets I did 560 for 8 reps. Next was leg extensions. First two sets I did 140 and got 15 and 12 reps respectively. On the last two sets I did 145 for 12 and 11 reps respectively. Now was time for hamstrings. First was still leg DB dead lift. First three sets I did 75 for 10 reps. Last set I did 80 for 8 reps. Usually I would do lying leg curls after but it was occupied so I did seated leg curls. First three sets I did 135 and hit 15,13, and 13. Last set I went up to 140 and hit 12. Last was calves. I did seated calves first and 115 was my working weight. I did 3 sets of 15,15,12. Last was standing calves. First set I blasted thru 135 for 20. Next set I did 150 but only hit 15. Last set I decided to go back down to 135 and hit 17. Now was time for core. I knocked out 4 rounds. Now time to recover fast. Elliptical in the AM and back/biceps/cardio/core in the evening.
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  14. #44
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    Morning cardio was on the elliptical for 35 mins. This evening I had back biceps cardio n core. First was pull ups for 4x6. I couldn't add weight with the belt messed up. Next was DB Rows. First 3 sets I did 60 for 10 reps. Last set I did 65 for 8 reps. Last was straight arm pulldown. I tried it out with the angled w-bar. I did 4 sets of 40 for 12 reps. Now was biceps. I started with ez bar biceps curls. First two sets I did 95 for 6 reps. Last set I did 100 for 5 reps. Next was low pulley cable curls. I did 45 for the first two sets for 15. Last set I did 50 for 11. Last was machine preacher curls. Usually I do hammer strength preacher curls but it was occupied so machine sufficed. I did 80 for 10 the first set. Next set I did 80 for 9 reps. Last set I did 85 for 7 reps. That completed weight. Next was HIIT cardio. I got my orders two up cardio to 25 mins which I did on the treadmill. I did 1 min walk, 30 sec jog, and 1 min sprint. I did 10 rounds to get 25 mins. By this time I was gassed out but I still had to do core. I did my core routine for 3 rounds. That completed today's workout. Fasted cardio in the AM then chest, shoulders, and tris in the evening.
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  15. #45
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    i got home late last night from the gym so I stayed off my Ipad n hung out with my wife. Yesterday morning I did my usual routine of fasted cardio n sportscenter for 35 mins. in the evening I had shoulders, chest, and tris. I put shoulders first because i still want to get them bigger. First was seated db military press. First 2 sets i did 50 for 12 reps. The 3rd set i did 55 for 12 reps. The last set i did 55 for 8 reps. Next was standing db lat raises. First 3 sets i did for 20 reps. Last set i did 25 for 15 reps. Last was reverse pec deck. First two sets i did 140 for 8 reps. Last two sets i did 150 for 8 and 6 reps respectively. Now was time for chest. First db bench. First I blasted 80 for 12 reps. I must have used all my energy for that set because my next two sets I was only able to muster 7 and 6 reps at the same weight. next was incline db flys. First set i did 30 for 20 reps. Second set i did 30 for 16 reps and last set i did 30 for 15 reps. Last was Machine chest press. I used another machine since the usual one was occupied at the time. First two sets i did 120 and 130 for 8 reps. Last set i did 140 for 6 reps. Now was triceps time. First was overhead tricep ext. First set i did 70 for 12 reps. the next two sets i did 70 for 10 reps. Next was skull crushers. FIrst two sets i did 65 for 20 reps. Last set i did 70 for 12 reps. Last was rope pushdowns. First set i did 50 for 8 reps. Next two sets i did 60 for 8 and 6 respectively. That completed the weights portion. Now was cardio which i did the same format as wednesday except i did the stair climber (it was even more exhausting than the treadmill). 25 mins later that completed the workout. Got morning cardio friday and legs and some more cardio in the evening
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  16. #46
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    This morning I did fasted cardio for 35 mins. After I did that I did core (weight crunch, reverse crunch, Russian twist, more reverse crunch, opposite hand to opposite knee) for 4 rounds. Tonite I did legs. Usually I start with hack squat but the machine was broken so I did front squat instead. First set was 100 for 12 reps. The next 2 sets I was able to do 10 because my grip and shoulders were super sore. Next was suppose to be leg presses but it was occupied so I did leg extensions. First two sets I did 200 for 8 reps. Last set I did 205 for 6 reps. Last for quads was leg presses. First set I did 500 for 20 reps. Next set I did 510 for 20 reps. Last set I did 500 for 15 reps. Now was time for hamstrings. First was good mornings. I did 3x12 at 125. Next was suppose to be lying leg curls but it was occupied so I did seated leg curls. I did 150 for 8 reps. Next two sets I did 155 for 8. Next was calves. I did standing calves. First two sets I did 150 for 15 reps. Last set I did 150 for 12. Next was seated calves. I did 90 for my working sets. I did 3 sets of 16,17,15. That completed weights portion. Now was cardio. I did the same stair master regiment as yesterday for 25 mins. It was a bit more manageable. That completed today's workout. Fasted cardio in the AM and then back, biceps, HIIT cardio, and core.
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  17. #47
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    Woke up this morning, decided fasted cardio would not be needed. I decided I would count Tuesday where we rode for 15 mins then had to walk back 20 mins dragging our bikes. After breakfast I headed to the gym. I had back biceps cardio and core. First up was wide grip lat pulldowns. First two sets I did 115 for 12 reps. Last set I did 120 for 10 reps. Next was BB rows. I stuck with 145 for my working weight. I did 3 sets of 16,15,13 (Gonna have to lower weight next week). Last was cable rows. First two sets I did 150 for 8 reps. Last set I did 150 for 8 rep. Now was time for biceps. First two sets I did 30 for 12 reps. Last set I did 35 for 10 reps. Next was high pulley cable curl. First two sets I did 60 for 8 reps. Last set I lowered it to 55 to better control the weight and hit 8 reps. Last was hammer curls. First two sets I did 20 for 20 reps. Last set I did 25 for 15. Now was cardio time. I initially started on the treadmill but after 2 mins decided today was not the day to do that so I switched to the stairclimber. I did that for 22 mins (same format as the previous day's). Now was time for core which I did 3 rounds. Now time to rest and recover until Monday. End of week 5, 7 more to go.
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  18. #48
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    Morning cardio came and went, 35 mins on the elliptical. This evening I had chest shoulders tris n HIIT cardio. First was cable crossover. I used a different machine since my normal machine was occupied. I did 40 for 15 the first set. Next set I did 45 for 15. Last set I did 45 for 12 reps. Next was incline bb bench. Both incline benches were taking so I had to set up a bench in the power rack. 225 was my working weight (I was trying to get more reps than I did last week). First set I did 5 reps. Next set after my 3rd rep n felt a pinch in my shoulder so I ended that set. Last set I did 4 reps. Last flat bench DB flys. First set I did 40 for 10 reps. The last two sets I did 45 for 8 reps. Next was the shoulder portion. First set I did 145 for 6 reps. Last two sets I did 145 for 4 reps. Next was Seated lat raises. First two sets I did 30 for 10 reps. Last set I did 30 for 8. Last was bent over lat raises. I did 3x15 with 15. Now was time for triceps. First was close grip bench. First set was 215 for 6. Next was 215 for 5 reps. Last set was 215 for 4 reps. Next was overhead db tricep extension. First set was 80 for 10 reps. Last two sets was 85 for 8 reps. Last was tricep pushdowns. I had access to the angled bar and used it. First set was 70 for 15 reps. Last two sets was 75 for 12. That completed weights. Now was time for cardio. I did the format from last week on the stairclimber for 25 mins and that completed today's workout. Now time to recover. Cardio in the morning and legs in the evening. Not gonna lie, energy levels weren't the best today so hopefully it increases tomorrow.
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  19. #49
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    Morning cardio came and went, 35 mins on the elliptical. Tonite was legs and core. First up was squats. 275 was my working weight. First set I hit 6 reps, second set I hit 5, third set I hit 4 and last set I hit 3 (losing strength happens on prep). Next was leg press. First two sets I did 550'for 10 and last two sets I did 560'for 10 reps. Last for quads was leg extensions. First two sets was 140 for 15 reps. Last two sets I did 145 for 13 and 12 reps respectively. Now was time for hamstrings. First was db stiff leg deadlift. I did 75 for 4x10. Next was lying leg curls. First two sets I did 100 for 12 reps. Third set I did 100 for 10 reps. Last set I did 90 for 15 reps. Now was calves time. I did 135 for 20 reps the first set. Next set I did 150 for 18 reps. Last set I did 150 for 15 reps. Usually I do seated calves next but it was occupied so I did core for 4 rounds. After that I then did seated calves. 115 was my working weight. I did 3 sets of 15,13,12. That completed today's workout. Now time to recover. The plan is to do a bike ride with my wife in the morning if the weather holds up.
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  20. #50
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    Morning cardio was suppose to be a bike ride but the bike broke AGAIN (taking it back to walmart) so I did 35 mins on the elliptical. This evening was back biceps cardio n core. First was pull-ups. I did 4 sets of 6,6,6,5' next was db rows. First two sets I did 60 for 10'reps. Last two sets I did 65 for 10 and 8. Last for back was straight arm pulldown. First set was 42.5 for 15 reps. Last 3 sets I did 50 for 13,12,12. Now was biceps time. First was ez bar curl. First two sets was 95 for 6 reps. Last set was 100 for 6. Next was hammer strength preacher curls. First set was 75 for 10 reps. Next set was 80 for 7. Last set was 75 for 7. Last was low pulley concentration cable curls. I had to use another machine. I did 3x15 with 45,50,60. That completed weights. Next was HIIT on the stair climber for 25 mins (normal scheme). After was core workout which I knocked out for 3 rounds. That completed today's workout. Shoulder, chest, tris and cardio tomorrow.
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  21. #51
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    Keep grinding man!! And get yourself a new bike
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  22. #52
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    Originally Posted by jpfaherty View Post
    Keep grinding man!! And get yourself a new bike
    Thanks bro n yeah I gotta get a new one. My wife wants us to go on family bike rides so I gotta get a new one.
    this morning I knocked out my 35 mins on the elliptical. This evening was shoulders, chest, and tris. First was shoulders. I did reverse pec deck. First three sets I did 150 for 8. Last set was 160 for 6. Next up was DB seated military press. First set was 50 for 12. Next set I went up to 55 and hit 12 again. Third set I hit 10 at 55. Last set was 8 at 55. Last was standing lat raises. First two sets was 20lbs for 20 reps. Third set I did 25lbs for 20 reps. Last set I did 25lbs for 11 reps. Next was chest. First two sets i did 70 for 12 reps. Last set I did 75 for 8 reps. Next was incline db fly. First two sets I did 30 for 20 reps. Last set I did 30 for 16 reps. Next was suppose to be machine press but it was occupied so I did overhead db ext. I did 70lbs for my working sets. I did 3x12,12,10. Next the machine press opened up so I jumped on it to finish chest. First set I did 140 for 8 reps. Next set I did 150 for 7 reps. Last set I did 150 for 5 reps. Now back to tris. I did overhead cable tricep extensions since the preacher curl bar was occupied. I did 35 for 20 reps my first set. Next two sets I did 42 for 15 and 13 respectively. Last was rope pushdown. I used another machine. First set I blasted thru 50 for 8. Next two sets I did 60 and got 7 and 6. That completed the weights. I did stair master for cardio (same template). Luckily the draft was on so I watched that while doing it. That completed today's workout. Legs tomorrow.
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  23. #53
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    knocked out morning cardio for 35 mins on elliptical. After I did weighted crunch, lying leg raises, oblique crunch, reverse crunch, and russian twist for 4 rounds. It was exhausting but I knocked it out then ate breakfast. This evening I had legs and HIIT cardio. I changed things up and did hamstrings first. First was good mornings. I did 130 for 12 my first two sets. My last set i did 135 for 12 reps. Next was seated leg curls. First two sets i did 155 for 8 reps. Last set i did 160 for 6 reps. Now was time for quads. First was squats but I did them standing with my foot hanging off a 5lb plate. First set I did 205 and breezed by it for 12 reps. Next set I went up to 215 and although a struggle, I did 12 reps. Last set I did 215 and eeked out 10 reps. Next was leg press. First set i did 500 for 20 reps. Next set i did 510 for 20 reps. Last set i did 510 for 16 reps. Last was leg extensions. 200 was my working weight. I did 3x8,8,6. Now was time for calves. Standing calves was first. 150 was my working weight. I did 3x15,15,13. Last was seated calves. First set i did 80lbs for 20 reps, second set i did 85 for 20 reps, last set i did 90 for 16 reps. Now was time for cardio. I did the stairclimber for 25 mins (same as i been doing all week) and that completed todays workout. Quick turnaround with Back, Biceps, cardio, and core in the morning.
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  24. #54
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    Today was back biceps cardio and core. After taking my shake and walking the dog, it was time to put in work. First up was lat pulldowns. First set was 115 for 12 reps. Second set was 120 for 10. Last set was 120 for 9. Next was BB rows. My working weight was 125. First set was 20 reps. Next set was 17 reps. Last set was for 15 reps. Last was cable row. First set was 150 for 8 reps. Next two sets were 155 for 8 reps. Now was biceps time. First was seated db curls. First set was 30 for 12 reps. Second set was 35 for 12 reps. Last set was 35 for 10. Next was hammer curls. First set was 20 for 20 reps. Second set I did 25 for 20 reps. Last set was 25 for 15 reps. Last was high pulley concentration curls. First two sets were 55 for 8 reps. Last set was 60 for 8 reps. Now was stairclimber time. It was a struggle but I got throught it. After was core work which I did for 3 rounds. That completed weights for this week. We are officially at the halfway point of prep (pics to be taken tomorrow). Overall I feel good about where things are going. Looking forward to tonight's cheat meal.
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  25. #55
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    morning cardio came n went this morning on the elliptical. Tonite i changed things up and changed the order of my workout. i have legs and cardio tonite (YIKES!)
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  26. #56
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    These are the progress pics from yesterday.





    Last edited by Jdot5; 05-04-2015 at 09:44 AM.
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  27. #57
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  28. #58
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    Evening workout was legs and stairclimber. I changed things up a bit so my mind didn't get bored and adapt. First was squats. My working weight was 255. First two sets I did 8 reps. Last two sets I did 6 reps. Next was leg press. First set was 550 for 10 reps. Next two sets I did 560 for 10 reps. Last set was 570 for 10 reps. Next I changed things up and did stiff leg db dead lifts. First 3 sets I did 75 for 10 reps. Last set I did 80 for 8 reps. Now was time for a superset. The reason I did this is because I got to the gym 20 mins late from an accident on the road (not me). I superset lying leg curls 4x15,15, 12, 12 (90,90,95,95) and leg extensions 4x15,13,12,13 (140). Next was calves in which I did a superset as well. I did seated calves 3x15,12,13 (115) and standing calves 3x15 (135,120,120). After the weights I had cardio. This was the first time I did it after this leg day workout. It was rough doing the stairclimber but I knocked it out for 25 mins. After that it was time to stretch and that completed todays workout. Back biceps cardio and core tomorrow.
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  29. #59
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    How many lbs you think you need to lose when all is said and done?
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  30. #60
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    Originally Posted by jpfaherty View Post
    How many lbs you think you need to lose when all is said and done?
    i try not to put too much stock in the scale and more into the mirror and progress pics. i know last year n lost over 30 lbs before peak week n killed alot of muscle so definitely not tryin to do that again. im just eyeinng the mirror and make sure im not burning off size while getting leaner.
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