Reply
Page 1 of 4 1 2 3 ... LastLast
Results 1 to 30 of 108
  1. #1
    Registered User Vawn's Avatar
    Join Date: May 2010
    Location: Garland, Texas, United States
    Age: 44
    Posts: 754
    Rep Power: 2926
    Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500)
    Vawn is offline

    100 Day Cut (Heavy/High Reps/GVT)

    I finished this cycle and have been happy with the progress. I'm still not where I want to be for summer however, so I will be starting again with some changes to the exercises. This will end around the time our family is planning a resort vacation, so that will be my extra motivation.

    I will follow the same three cycles repeating. First cycle is heavy weights at lower reps to failure. Second cycle is higher reps and includes drop sets and super sets. The final cycle is German Volume Training (10 sets of 10 reps on compound exercuses).

    For the first cycle I will use the following:

    Push

    Incline DB Bench - 5x5, rest 90
    Standing Cable Flyes (Low) - 4x8, rest 60

    Seated DB Military Press - 3x8, rest 60
    Standing DB Side Laterals - 3x10, rest 60

    Weighted Dips - 3x10, rest 60
    Seated DB Overhead Extensions - 3x10, rest 60


    Pull

    Pull-ups - 3x10, rest 60
    Stiff-leg Deadlift - 5x5, rest 90
    Machine Pulldown Rows - 4x8, rest 60

    DB Shrug - 3x10, rest 60

    EZ Bar Curls - 4x10, rest 60
    Machine Curls - 3x10, rest 60



    Legs

    Hip Adduction - 3x10, rest 30
    Hip Abduction - 3x10, rest 30

    Barbell Squats - 5x5, rest 90
    Leg Press - 4x8, rest 60

    Leg Extensions - 3x10, rest 60
    Seated Leg Curl - 3x10, rest 60

    Standing Calf Raises - 3x10, rest 45
    Seated Calf Raises - 3x10, rest 45


    Arms

    Standing Military Press - 5x5, rest 60
    Reverse Pec Flyes - 3x10, rest 60

    Skullcrushers - 4x8, rest 60
    Bench Dips - 3x10, rest 60

    Standing Alternate DB Curls - 4x8, rest 60
    Standing Cable Curls - 3x10, rest 60
    Last edited by Vawn; 02-26-2018 at 08:51 AM.
    Reply With Quote

  2. #2
    Registered User Vawn's Avatar
    Join Date: May 2010
    Location: Garland, Texas, United States
    Age: 44
    Posts: 754
    Rep Power: 2926
    Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500)
    Vawn is offline
    Day 1 - Push Heavy
    Weight - 177


    Incline DB Bench - 5x5, rest 90 - 40x10 (w), 60x8, 65x7, 70x6, 75x6, 80x5

    With the exercises I changed, I started the weight lower and ensured I had good form as I find the weight that allows failure in the right rep range.

    Standing Cable Flyes (Low) - 4x8, rest 60 - 17x12, 20x10, 23x10, 27x8

    Seated DB Military Press - 3x8, rest 60 - 45x10, 50x8, 50x8, 50x8

    Standing DB Side Laterals - 3x10, rest 60 - 20x12, 22.5x10, 25x10

    Weighted Dips - 3x10, rest 60 - 0x12, 5x10, 7.5x10

    Seated DB Overhead Extensions - 4x10, rest 60 - 30x12, 35x10, 40x10, 45x10

    Treadmill 3i [3.5/4.0/7.0~7.5] - 20 minutes

    Evening, Walking - 20 minutes

    Calories - 1800 (41/33/26)
    Last edited by Vawn; 02-26-2018 at 09:55 AM.
    Reply With Quote

  3. #3
    Registered User Vawn's Avatar
    Join Date: May 2010
    Location: Garland, Texas, United States
    Age: 44
    Posts: 754
    Rep Power: 2926
    Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500)
    Vawn is offline
    Day 2, Pull Heavy

    Pull-ups - 3x10, rest 60 - 10, 8, 8

    Stiff-leg Deadlift - 5x5, rest 90 - 135x10 (w), 225x6, 275x5, 295x5, 305x5, 315x5

    Machine Pulldown Rows - 4x8, rest 60 - 90x8, 100x8, 110x8, 120x8

    DB Shrug - 3x10, rest 60 - 50x10, 55x10, 60x10

    EZ Bar Curls - 4x8, rest 60 - 45x12 (w), 65x8, 75x8, 85x6, 85x6

    Standing Cable Side Curls - 3x10, rest 60 - 15x12 (w), 20x10, 22.5x10, 25x8

    Treadmill 3i [3.5/4.0/7.6~8.0] - 20 minutes

    Evening, Walking - 20 minutes
    Last edited by Vawn; 02-27-2018 at 06:20 AM.
    Reply With Quote

  4. #4
    Registered User Vawn's Avatar
    Join Date: May 2010
    Location: Garland, Texas, United States
    Age: 44
    Posts: 754
    Rep Power: 2926
    Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500)
    Vawn is offline
    Day 3 - Legs Heavy

    Hip Adduction - 3x10, rest 30 - 80x10, 90x10, 100x10
    Hip Abduction - 3x10, rest 30 - 70x10, 75x10, 80x10

    Barbell Squats - 5x5, rest 90-120 - 45x12 (w), 135x8 (w), 185x5, 185x5, 185x5, 185x5, 185x5

    Leg Press - 3x8, rest 60 - 270x10 (w), 360x8, 410x8, 410x8

    Leg Extensions - 3x10, rest 60
    Roc-it Leg Extensions (substitute) - 7x10, 8x10, 9x10

    Lying Leg Curl - 3x10, rest 60 - 80x10, 90x10, 100x10

    Standing Calf Raises - 5x10, rest 45 - 70x12, 80x12, 90x12, 100x10, 105x10

    Elliptical 10i(8-120/11-125/11~13-140) - 20 minutes

    Evening, Stairs - 10 minutes

    Calories - 2016 (49/28/23)
    Last edited by Vawn; 02-28-2018 at 07:59 AM.
    Reply With Quote

  5. #5
    Registered User Vawn's Avatar
    Join Date: May 2010
    Location: Garland, Texas, United States
    Age: 44
    Posts: 754
    Rep Power: 2926
    Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500)
    Vawn is offline
    Day 4 - Arms Heavy

    Seated Machine Shoulder Press - 5x5, rest 60 - 90x12 (w), 140x8, 160x8, 180x8, 200x6, 200x6

    Standing Barbell Front Raises - 3x10, rest 60 - 25x12, 30x10, 30x10

    Skullcrushers - 4x8, rest 60 - 45x12, 55x12, 65x10, 75x8

    Cable Pushdowns - 3x10, rest 60 - 57.5x12, 60x10, 62.5x10

    Standing Barbell Curls - 4x8, rest 60 - 45x12, 55x10, 65x8, 70x8

    Seated DB Curls - 3x10, rest 60 - 17.5x10, 17.5x10, 17.5x10

    Treadmill 3i [3.5/4.0-5.0(:05~:20)/8.0] - 20 minutes

    Evening, Walking - 15 minutes

    Calories - 2016 (49/28/23)
    Last edited by Vawn; 03-01-2018 at 08:50 AM.
    Reply With Quote

  6. #6
    Registered User Vawn's Avatar
    Join Date: May 2010
    Location: Garland, Texas, United States
    Age: 44
    Posts: 754
    Rep Power: 2926
    Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500)
    Vawn is offline
    Day 5, Abs/Calves/Cardio
    Weight - 174 (-3)


    Down three pounds in five days, which sounds like a lot, but it's water weight. My last weigh in during the cut I ended was 172. I took about 2 weeks off where I had a few too many cheat meals and went up to 177.

    Treadmill 3i [3.5/4.0-5.0(:20~:30)/8.0] - 15 minutes

    Decline Sit-up - 4x15, rest 45 - 0x15, 0x15, 0x15, 0x10

    Twists - 4x35, rest 30 - 35, 35, 35, 35

    Rotary Calf Press - 5x15, rest 45 - 100x15, 110x15, 115x15, 120x15, 125x15

    Elliptical 10i(8-120/11-125/13~14-140) - 15 minutes

    Evening, Walking - 20 minutes
    Last edited by Vawn; 03-02-2018 at 08:52 AM.
    Reply With Quote

  7. #7
    Registered User Vawn's Avatar
    Join Date: May 2010
    Location: Garland, Texas, United States
    Age: 44
    Posts: 754
    Rep Power: 2926
    Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500)
    Vawn is offline
    Day 6 - Push Higher Reps

    Machine Chest Press - 4x20, rest 60 - 70x20 (w), 90x20, 110x20, 120x20, 125x20

    Roc-it Pec Flyes - 3x30, rest 60 - 5x20, 4x30, 4x30

    Standing Side Laterals to Front Raises - 4x15, rest 60 - 5x15, 7.5x15, 10x15, 10x15

    Superset - 3x20, rest 45
    One-Arm Cable Overhead Rope Extensions - 10x20, 15x20, 20x20
    One-Arm Cable Side Laterals - 5x20, 7.5x20, 7.5x20

    Cable Pushdowns - 3x10 TDS, rest 60 - [55x10, 40x10, 25x10], [57.5x10, 42.5x10, 27.5x10], [60x10, 45x10, 30x10]

    Elliptical 10i(8-120/11-125/14-140) - 20 minutes

    I didn't track calories. I had pizza for a cheat meal.
    Last edited by Vawn; 03-03-2018 at 06:12 AM.
    Reply With Quote

  8. #8
    Registered User Vawn's Avatar
    Join Date: May 2010
    Location: Garland, Texas, United States
    Age: 44
    Posts: 754
    Rep Power: 2926
    Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500)
    Vawn is offline
    Day 7, Pull Higher Reps

    Widegrip Pulldowns - 3x15, rest 60 - 60x15 (w), 75x15, 85x15, 90x15

    Cable Rows, 3x25, rest 60 - 27.5x25, 30x25, 32.5x25

    Reverse Pulldowns - 3x15, rest 60 - 60x15, 75x15, 85x15

    Superset - 3x20, rest 60
    DB Curl (10 Alt + 10 sim) - 20x20, 22.5x20, 22.5x20
    DB Shrugs - 45x20, 50x20, 55x20

    Seated Machine Curls - 3x10 DS, rest 60 - [70x10, 55x10, 45x10], [75x10, 60x10, 50x10], [75x10, 60x10, 50x10]

    Treadmill 3i [3.5/4.0-5.0~5.5(:30)/8.0] - 20 minutes

    Calories - 2186 (46/32/22)
    Last edited by Vawn; 03-04-2018 at 06:40 AM.
    Reply With Quote

  9. #9
    Registered User Vawn's Avatar
    Join Date: May 2010
    Location: Garland, Texas, United States
    Age: 44
    Posts: 754
    Rep Power: 2926
    Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500)
    Vawn is offline
    Day 8 - Abs/Cardio

    Elliptical 10i(8-120/11-125/14~15 (:00-:20)-140) - 15 minutes

    Hanging Leg Raises - 4x15, rest 45 - 15, 15, 12, 12

    Twists - 4x35-40, rest 30 - 3x40, 3x35, 3x35, 3x35

    Elliptical 10i(8-120/11-125/14~15 (:20-:35)-140) - 15 minutes

    Evening, Walking - 20 minutes

    Calories - 2018 (41/33/26)
    Last edited by Vawn; 03-05-2018 at 08:29 AM.
    Reply With Quote

  10. #10
    Registered User Vawn's Avatar
    Join Date: May 2010
    Location: Garland, Texas, United States
    Age: 44
    Posts: 754
    Rep Power: 2926
    Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500)
    Vawn is offline
    Day 9 - Arms Higher Reps

    Seated Machine Laterals - 4x15, rest 60 - 55x15 (w), 65x15, 75x15, 80x15, 85x15

    Reverse Flyes (Pec Flye Machine) - 3x30, rest 60 - 40x30, 45x30, 50x20+5+5

    Superset - 3x20, rest 60
    DB Kickbacks - 7.5x20, 10x20, 10x20
    DB Hammer Curls - 15x20, 17.5x20, 17.5x20

    Superset - 3x20, rest 60
    Concentration DB Curls - 15x20, 17.5x20, 20x20
    Seated DB Extensions - 30x20, 35x20, 40x20

    Elliptical 10i(8-120/11-125/14~15 (:35-:60)-140) - 20 minutes

    Evening, Walking - 20 minutes

    Calories - 1934 (45/36/19)
    Last edited by Vawn; 03-06-2018 at 08:41 AM.
    Reply With Quote

  11. #11
    Registered User Vawn's Avatar
    Join Date: May 2010
    Location: Garland, Texas, United States
    Age: 44
    Posts: 754
    Rep Power: 2926
    Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500)
    Vawn is offline
    Day 10 - Legs Higher Reps
    Weight - 173 (-1)


    Down a pound. I'm still up one from where I was at the end of the previous cut before my break.

    We booked out resort trip for early June, so the deadline is set, so motivation is set.


    Hypertensions - 4x15, rest 60 - 0x15, 10x15, 25x15, 25x15

    Seated Leg Curls - 3x30, rest 60 - 45x30, 55x30, 60x30

    Roc-it Leg Extensions - 3×30, rest 60 - 3x30, 4x30, 5x30

    Superset - 3x20, rest 60
    Seated Machine Leg Press - 90x20, 110x20, 130x20
    Calf Press on Leg Press - 90x20, 110x20, 130x20

    Seated Calf Raises - 4x15, rest 45 - 90x15, 90x15, 90x15, 90x15

    Elliptical 10i(8-120/11-125/15-140) - 20 minutes

    Evening, Stairs - 15 minutes

    Calories - 2036 (48/32/20)
    Last edited by Vawn; 03-07-2018 at 07:32 AM.
    Reply With Quote

  12. #12
    Registered User Vawn's Avatar
    Join Date: May 2010
    Location: Garland, Texas, United States
    Age: 44
    Posts: 754
    Rep Power: 2926
    Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500)
    Vawn is offline
    Day 11 - Push GVT

    Flat DB Bench - 10x10, rest 60 - 40x10, 50x10, 55x10, 60x10, 65x10, 65x10, 65x10, 65x10, 65x10

    Standing Barbell Military Press - 10x10, rest 60 - 45x10, 55x10, 55x10, 60x10, 60x10, 65x10, 65x10, 70x10, 70x10, 70x10

    Skullcrushers - 10x10, rest 60 - 45x10, 45x10, 50x10, 50x10, 55x10, 55x10, 55x10, 55x10, 55x10

    Stairs - 20 minutes

    Evening, Walking - 20 minutes

    Calories - 2206 (47/31/21)
    Last edited by Vawn; 03-08-2018 at 07:12 AM.
    Reply With Quote

  13. #13
    Registered User Vawn's Avatar
    Join Date: May 2010
    Location: Garland, Texas, United States
    Age: 44
    Posts: 754
    Rep Power: 2926
    Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500)
    Vawn is offline
    Day 12 - Pull GVT

    Pull-ups - 10x10, rest 60 - 10, 8, 8, 7, 6, 6, 5, 5, 4, 4

    Seated Machine Rows - 5x10, rest 60 - 90x10, 100x10, 110x10, 110x10, 110x10

    Barbell Shrugs - 5x10, rest 60 - 95x10, 115x10, 125x10, 135x10, 135x10

    Preacher EZ Bar Curls - 10x10, rest 60 - 25 (bar)x12, 25x12, 35x10, 40x10, 45x10, 50x10, 50x10, 55x10, 55x10, 60x10

    Treadmill 3i [3.5/4.0-5.0~5.8(:30)/8.0] - 20 minutes

    Evening, Walking - 20 minutes

    Calories - 2007 (45/31/24)
    Last edited by Vawn; 03-09-2018 at 06:19 AM.
    Reply With Quote

  14. #14
    Registered User Vawn's Avatar
    Join Date: May 2010
    Location: Garland, Texas, United States
    Age: 44
    Posts: 754
    Rep Power: 2926
    Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500)
    Vawn is offline
    Day 13 - Legs GVT

    Squat Machine - 10x10, rest 60-90 - 0x10, 90x10, 140x10, 160x10, 180x10, 200x10, 220x10, 230x10, 240x10, 240x10

    Lying Leg Curls - 10x10, rest 60 - 65x10, 70x10, 75x10, 80x10, 85x10, 90x10, 95x10, 100x10, 105x10, 105x10

    Standing Calf Raises - 10x10, rest 45 - 50x10, 55x10, 60x10, 65x10, 70x10, 75x10, 80x10, 85x10, 90x10, 95x10

    Elliptical 10i(8-120/11~12(:05-:30)-125/15-140) - 20 minutes

    Evening, Walking - 20 minutes

    Calories - 2625 (45/30/25)
    Cheat meal. Cheeseburger.
    Last edited by Vawn; 03-10-2018 at 07:06 AM.
    Reply With Quote

  15. #15
    Registered User Vawn's Avatar
    Join Date: May 2010
    Location: Garland, Texas, United States
    Age: 44
    Posts: 754
    Rep Power: 2926
    Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500)
    Vawn is offline
    Day 14 - Abs/Cardio

    Treadmill 3i [3.5/4.0-6.0(:30)/8.0] - 15 minutes

    Decline Sit-up - 4x15, rest 46 - 15, 15, 15, 12 (+2)

    Plate Side Crunch - 4x15, rest 30 - 10x15, 25x12, 25x12, 25x12

    Elliptical 10i(8-120/11~12(:30-:45)-125/15-140) - 15 minutes

    Evening, Walking - 20 minutes

    Calories - 1960 (41/29/30)
    Last edited by Vawn; 03-11-2018 at 08:08 AM.
    Reply With Quote

  16. #16
    Registered User Vawn's Avatar
    Join Date: May 2010
    Location: Garland, Texas, United States
    Age: 44
    Posts: 754
    Rep Power: 2926
    Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500)
    Vawn is offline
    Day 15 - Abs/Cardio
    Weight - 170 (-3)


    Surprised to see such a large drop. I'm down 7 pounds in 15 days, which is a little surprising with how slowly I had been taking fat off. Maybe it's sodium or water weight. I'll keep doing what I'm doing and see where I'm at in another five days.


    Treadmill 3i [3.5/4.0-6.0(:30)/8.0~8.1(:05~:20)] - 15 minutes

    Hanging Leg Raises - 4x15, rest 45 - 15, 15, 15, 12

    Twists - 4x35-40, rest 30 - 3x40, 3x40, 3x35, 3x35

    Elliptical 10i(8-120/11~12(:45-:60)-125/15-140) - 15 minutes

    Evening, Walking - 20 minutes

    Calories - 2001 (50/28/22)
    Last edited by Vawn; 03-12-2018 at 08:46 AM.
    Reply With Quote

  17. #17
    Registered User Vawn's Avatar
    Join Date: May 2010
    Location: Garland, Texas, United States
    Age: 44
    Posts: 754
    Rep Power: 2926
    Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500)
    Vawn is offline
    Day 16 - Push Heavy

    Incline DB Bench - 5x5, rest 90 - 45x10 (w), 70x6, 80x5, 80x5, 80x5, 80x5

    Standing Cable Flyes (Low) - 4x8, rest 60 - 23x10, 27x8, 30x8 (PR), 30x8

    Seated DB Military Press - 4x8, rest 60 - 45x10, 50x8, 55x7, 55x6

    Standing DB Side Laterals - 3x10, rest 60 - 20x12, 25x10, 30x10 (PR)

    Weighted Dips - 3x10, rest 60 - 0x12, 10x10, 10x10

    Seated DB Overhead Extensions - 4x10, rest 60 - 40x12, 50x10, 55x10, 60x10

    Treadmill 3i [3.5/4.0-6.0(:30)/8.0~8.1(:20~:45)] - 20 minutes

    Evening, Walking - 20 minutes

    Calories - 2204 (46/32/22)
    Last edited by Vawn; 03-13-2018 at 06:37 AM.
    Reply With Quote

  18. #18
    Registered User Vawn's Avatar
    Join Date: May 2010
    Location: Garland, Texas, United States
    Age: 44
    Posts: 754
    Rep Power: 2926
    Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500)
    Vawn is offline
    Day 17, Pull Heavy

    EDITING...

    Pull-ups - 3x10, rest 60 - 10, 10 (+2), 8

    Rack Pulls - 5x5, rest 90 - 135x10 (w), 225x6, 315x5, 315x5, 315x5, 315x5

    Machine Pulldown Rows - 4x8, rest 60 - 90x10, 120x8, 130x8, 140x8

    DB Shrug - 3x10, rest 60 - 60x10, 65x10, X

    I pinched a nerve or something in my neck doing shrugs. I felt it best to stop there and do biceps tomorrow, with extra and work.

    Walking - 20 minutes

    Evening, Walking - 20 minutes
    Last edited by Vawn; 03-14-2018 at 08:56 AM.
    Reply With Quote

  19. #19
    Registered User Vawn's Avatar
    Join Date: May 2010
    Location: Garland, Texas, United States
    Age: 44
    Posts: 754
    Rep Power: 2926
    Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500)
    Vawn is offline
    Day 18 - Biceps Heavy

    Whatever I did to my neck/back yesterday really messed me up all day. I slept horribly too.

    I'm still hurting this morning, but I'm going to see what I can do to finish arms. I'll pass on abs as the twisting and such sounds like asking for trouble.

    EZ Bar Curls - 4x8, rest 60 - 45x12 (w), 65x10, 85x8 (PR), 85x8 (+2), 85x6

    1-Arm Standing Cable Side Curls - 3x10, rest 45 - 13x12 (w), 17x10, 20x10, 23x10, 27x10

    Elliptical 10i(8-120/12-125/15-140) - 30 minutes

    I actually starting feeling better during the bicep work. I still opted not to do abs, but did a little extra cardio.

    Evening, Walking - 20 minutes

    Calories - 2152 (44/33/23)
    Last edited by Vawn; 03-15-2018 at 08:11 AM.
    Reply With Quote

  20. #20
    Registered User Vawn's Avatar
    Join Date: May 2010
    Location: Garland, Texas, United States
    Age: 44
    Posts: 754
    Rep Power: 2926
    Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500)
    Vawn is offline
    Day 19 - Legs Heavy

    Hip Adduction - 3x10, rest 30 - 100x10, 105x10, 110x10
    Hip Abduction - 3x10, rest 30 - 80x10, 85x10, 90x10

    Barbell Squats - 5x5, rest 90-120 - 135x8 (w), 185x5, 195x5, 195x5, 205x5, 205x5

    Leg Press - 3x8, rest 60 - 270x10 (w), 360x10, 430x8, 430x8

    Leg Extensions - 3x10, rest 60 - 100x12 (w), 115x12, 130x12, 145x10

    Lying Leg Curl - 3x10, rest 60 - 95x12, 110x10, 115x10

    Standing Calf Raises - 5x10, rest 45 - 90x12, 105x10, 110x10, 115x10, 120x10

    Elliptical 10i(8-9(:10~:35)-120/12-125/15-140) - 20 minutes

    Evening, Walking - 20 minutes

    Calories - 2084 (39/34/27)
    Last edited by Vawn; 03-16-2018 at 06:25 AM.
    Reply With Quote

  21. #21
    Registered User Vawn's Avatar
    Join Date: May 2010
    Location: Garland, Texas, United States
    Age: 44
    Posts: 754
    Rep Power: 2926
    Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500)
    Vawn is offline
    Day 20 - Abs/Cardio
    Weight - 172 (+2)


    Ugh, increase in weight. Not sure what caused it. Hopefully, I'll move back in the right direction next weigh in.

    Elliptical 10i(8-9(:35~:60)-120/12-125/15-140) - 20 minutes

    Decline Sit-up - 4x15, rest 45 - 15, 15, 15, 15 (+3)

    Plate Side Crunch - 4x15, rest 30 - 10x15, 25x15 (+3), 25x12, 25x12

    Elliptical 10i(9-120/12-125/15~16(:10)-140) - 15 minutes

    Evening, Walking - 20 minutes
    Last edited by Vawn; 03-16-2018 at 02:48 PM.
    Reply With Quote

  22. #22
    Registered User Vawn's Avatar
    Join Date: May 2010
    Location: Garland, Texas, United States
    Age: 44
    Posts: 754
    Rep Power: 2926
    Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500)
    Vawn is offline
    Day 21 - off

    Day 22 - Arms Heavy

    Well, life threw a wrench in things. My wife's dad found out some bad medical news. Long story short, we packed up Friday night and drove all day from Tulsa to Cincinnati.

    I obviously didn't make it to the gym. I didn't track macros, but at least tried to make the healthiest choices at fast food stops.

    We will be in Cincinnati all week as we find out more what's the next step for her dad. Luckily, I have a LifeTime Fitness I can go to about 20 miles from their house. Getting my workouts in won't be an issue. I'll have to do my best to keep the diet on track though.


    Seated Machine Shoulder Press - 5x5, rest 60 - 90x12 (w), 140x8, 160x8, 180x8, 200x6, 200x6

    Hammer-grip Seated Shoulder Machine Press (alternate) - 40x12 (w), 80x8, 95x8, 110x8, 125x5, 125x5

    Standing Barbell Front Raises - 3x10, rest 60 - 25x12, 35x10, 35x10

    Skullcrushers - 4x8, rest 60 - 55x12, 75x10, 75x10, 75x10

    Cable Pushdowns - 3x10, rest 60 - 62.5x10, 65x10, 67.5x10

    Standing Barbell Curls - 4x8, rest 60 - 45x12 (incr), 70x8, 75x8, 75x8

    Seated DB Curls - 3x10, rest 60 - 20x10, 20x10, 22.5x10

    Treadmill 3i [3.5/4.0-6.0(:30)/8.0~8.1(:45~:60)] - 20 minutes
    Last edited by Vawn; 03-18-2018 at 07:40 AM.
    Reply With Quote

  23. #23
    Registered User Vawn's Avatar
    Join Date: May 2010
    Location: Garland, Texas, United States
    Age: 44
    Posts: 754
    Rep Power: 2926
    Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500)
    Vawn is offline
    Day 23 - Push Higher Reps

    EDITING...

    Machine Chest Press - 4x20, rest 60 - 70x20 (w), 90x20, 110x20, 120x20, 125x20

    ALT Machine Press (alternate) - 70x20 (w), 115x20, 130x20, 135x15, 135x15

    Roc-it Pec Flyes - 3x30, rest 60 - 5x20, 4x30, 4x30

    Pec-Flyes (alternate) - 40x30, 70x30, 90x30

    Standing Side Laterals to Front Raises - 4x15, rest 60 - 10x15, 12.5x15, 12.5x15, 12.5x12

    Superset - 3x20, rest 45
    One-Arm Cable Overhead Rope Extensions - 15x20, 22.5x20, 22.5x20
    One-Arm Cable Side Laterals - 7.5x20, 10x18, 10x15

    Cable Pushdowns - 3x10 TDS, rest 60 - [55x10, 40x10, 25x10], [57.5x10, 42.5x10, 27.5x10], [60x10, 45x10, 30x10]

    Twists (alt) - 4x35-40, rest 30 - 3x40, 3x40, 3x40, 3x35

    Treadmill 3i [3.5/4.0-6.0(:30)/8.1-8.2(:15)] - 20 minutes

    Haven't been tracking calories. Had a cheat meal of pizza and breadsticks.
    Last edited by Vawn; 03-20-2018 at 05:43 AM.
    Reply With Quote

  24. #24
    Registered User Vawn's Avatar
    Join Date: May 2010
    Location: Garland, Texas, United States
    Age: 44
    Posts: 754
    Rep Power: 2926
    Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500)
    Vawn is offline
    Day 24, Pull Higher Reps

    Widegrip Pulldowns - 3x15, rest 60 - 70x15 (w), 95x15, 105x15, 110x15

    Cable Rows, 3x25, rest 60 - 35x25, 37.5x25, 37.5x25

    Reverse Pulldowns - 3x15, rest 60 - 90x15, 95x15, 100x15

    Superset - 3x20, rest 60
    DB Curl (10 Alt + 10 sim) - 20x20, 25x20 (PR), 25x20
    DB Shrugs - 45x20, 55x20, 55x20

    Seated Machine Curls - 3x10 DS, rest 60 - [70x10, 55x10, 45x10], [75x10, 60x10, 50x10], [75x10, 60x10, 50x10]

    Elliptical 10i(9-120/12-125/15~16(:15)-140) - 20 minutes
    Last edited by Vawn; 03-21-2018 at 08:19 AM.
    Reply With Quote

  25. #25
    Registered User Vawn's Avatar
    Join Date: May 2010
    Location: Garland, Texas, United States
    Age: 44
    Posts: 754
    Rep Power: 2926
    Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500)
    Vawn is offline
    Day 25, Legs Higher Reps
    No weigh-in today, as I'm still in Kentucky.

    Hypertensions - 4x15, rest 60 - 0x15, 25x15, 25x15, 25x15

    Seated Leg Curls - 3x30, rest 60 - 60x30, 65x30, 70x30

    Roc-it Leg Extensions - 3×30, rest 60 - 3x30, 4x30, 5x30
    Leg Extensions (alternate) - 75x30, 85x30, 95x30

    Superset - 3x20, rest 60
    Seated Machine Leg Press - 130x20, 140x20, 150x20
    Calf Press on Leg Press - 130x20, 140x20, 150x20

    Seated Calf Raises - 4x15, rest 45 - 90x15, 90x15, 90x15, 90x15

    Elliptical 10i(9-120/12-125/15~16(:20)-140) - 20 minutes
    Last edited by Vawn; 03-21-2018 at 08:19 AM.
    Reply With Quote

  26. #26
    Registered User Vawn's Avatar
    Join Date: May 2010
    Location: Garland, Texas, United States
    Age: 44
    Posts: 754
    Rep Power: 2926
    Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500)
    Vawn is offline
    Day 26 - Arms Higher Reps

    Seated Machine Laterals - 4x15, rest 60 - 55x15 (w), 65x15, 75x15, 80x15, 85x15

    Reverse Flyes (Pec Flye Machine) - 3x30, rest 60 - 45x30, 50x30, 55x30 (PR)

    Superset - 3x20, rest 60
    DB Kickbacks - 10x20, 12.5x20, 15x10
    DB Hammer Curls - 17.5x20, 20x20, 22.5x18

    Superset - 3x20, rest 60
    Concentration DB Curls - 20x20, 20x20, 22.5x20
    Seated DB Extensions - 40x20, 45x20, 50x20
    Last edited by Vawn; 03-22-2018 at 07:29 AM.
    Reply With Quote

  27. #27
    Registered User Vawn's Avatar
    Join Date: May 2010
    Location: Garland, Texas, United States
    Age: 44
    Posts: 754
    Rep Power: 2926
    Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500)
    Vawn is offline
    Day 27 - Abs/Cardio

    Treadmill 3i [3.5/4.0-6.0(:30)/8.1-8.2(:30)] - 15 minutes

    Hanging Leg Raises - 4x15, rest 45 - 15, 15, 15, 12

    Twists - 4x35-40, rest 30 - 3x40, 3x40, 3x35, 3x35
    Last edited by Vawn; 03-23-2018 at 05:58 AM.
    Reply With Quote

  28. #28
    Registered User Vawn's Avatar
    Join Date: May 2010
    Location: Garland, Texas, United States
    Age: 44
    Posts: 754
    Rep Power: 2926
    Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500)
    Vawn is offline
    Day 28 - off

    Day 29 - off

    Day 30 - Push GVT


    So, I'm glad last week is over. My diet and program got off rails. Friday I drank more than I had in years and was hungover Saturday. Sunday was spent driving, so I've been out of the gym and diet has been off.

    I'm back home. I am at the gym. Back to tracking calories and prepping meals.

    Flat DB Bench - 10x10, rest 60 - 55x10, 65x10, 70x10, 70x10, 70x10, 70x8, 70x8, 70x6, 70x6, 70x6

    Standing Barbell Military Press - 10x10, rest 60 - 45x10, 65x10, 65x10, 70x10, 70x10, 75x10, 75x10, 75x10, 75x10, 75x10

    Skullcrushers - 10x10, rest 60 - 55x10, 55x10, 55x10, 65x10, 65x10, 65x10, 65x10, 65x10, 65x10, 65x10

    Stairs - 20 minutes

    Calories - 2135 (45/35/20)
    Last edited by Vawn; 03-27-2018 at 06:48 AM.
    Reply With Quote

  29. #29
    Registered User Vawn's Avatar
    Join Date: May 2010
    Location: Garland, Texas, United States
    Age: 44
    Posts: 754
    Rep Power: 2926
    Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500)
    Vawn is offline
    Day 31 - Pull GVT
    Weight - 172


    Pull-ups - 10x10, rest 60 - 10, 10 (+2), 8, 8 (+1), 6, 6, 5, 5, 5 (+1), 4

    Seated Machine Rows - 5x10, rest 60 - 90x10, 100x10, 110x10, 110x10, 110x10
    Cybex Row Machine (alt) - 80x10, 85x10, 90x10, 95x10, 100x10

    Barbell Shrugs - 5x10, rest 60 - 135x10, 135x10, 135x10, 135x10, 135x10

    Preacher EZ Bar Curls - 10x10, rest 60 - 45x10, 45x12, 55x10, 55x12, 55x12, 55x12, 65x10, 65x10, 65x10, 65x10

    Elliptical 10i(9-120/12-125/15~16(:25)-140) - 20 minutes

    Calories - 2054 (48/30/22)
    Last edited by Vawn; 03-28-2018 at 08:47 AM.
    Reply With Quote

  30. #30
    Registered User Vawn's Avatar
    Join Date: May 2010
    Location: Garland, Texas, United States
    Age: 44
    Posts: 754
    Rep Power: 2926
    Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500) Vawn is a glorious beacon of knowledge. (+2500)
    Vawn is offline
    Day 32 - Legs GVT

    Squat Machine - 10x10, rest 60-90 - 90x10, 180x10, 180x10, 230x10, 230x10, 250x10, 250x10, 260x10, 260x10, 270x10

    Lying Leg Curls - 10x10, rest 60 - 80x10, 95x10, 105x10, 105x10, 105x10, 110x10, 110x10, 110x10, 110x10, 110x10

    Standing Calf Raises - 10x10, rest 45 - 50x10, 70x10, 90x10, 95x10, 100x10, 105x10, 110x10, 110x10, 110x10, 110x10

    Elliptical 10i(9-120/12-125/15~16(:30)-140) - 20 minutes

    Evening, Walking - 20 minutes

    Calories - 2022 (45/31/24)
    Last edited by Vawn; 03-29-2018 at 08:07 AM.
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts