100 Day Cut (Heavy/High Reps/GVT)

[Vawn]

Day 63 - Legs GVT

Squat Machine - 10x10, rest 60-90 - 90x12, 180x10, 270x10, 290x10, 300x10 (PR), 305x10, 310x10, 310x10, 310x10, 310x10

Lying Leg Curls - 10x10, rest 60 - 80x12, 100x10, 115x10, 120x10 (PR), 120x10, 120x10, 120x10, 120x10, 120x8, 120x8

Walking - 20 minutes

[Vawn]

Day 64 - off

This wasn't a planned off day. I don't need to go into too much detail here, but my 21 month old son was in the hospital getting an MRI. Long story short, he'll need fairly major brain surgery soon. He should be fine after that and "cured" of issues he's been having since birth. Obviously, it's still a stressful situation.

Not only did I miss my workout yesterday during my 12 hours in the hospital, but my diet was a big miss as well.


Day 65 - Push Heavy

Incline DB Bench - 5x5, rest 90 - 55x8 (w), 75x6, 80x5, 85x5, 85x5 (+1), 85x5 (+2)

Standing Cable Flyes (Low) - 4x8, rest 60 - 30x8, 33x8, 33x8, 33x8 (+2)

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

Standing DB Side Laterals - 3x10, rest 60 - 25x12, 35x10 (PR), 35x8

Weighted Dips - 3x10, rest 60 - 0x12, 17.5x10 (PR), 17.5x10

Seated DB Overhead Extensions - 4x10, rest 60 - 55x10, 65x10 (PR), 65x10 (+2), 65x8

[Vawn]

Day 66 - Pull Heavy

Pull-ups - 3x10, rest 60 - 0x10, 7.5x10 (PR), 7.5x8

Rack Pulls - 5x5, rest 90 - 135x8 (w), 225x6, 315x5, 335x5, 345x5 (PR), 345x5

Machine Pulldown Rows - 4x8, rest 60 - 90x10, 140x8, 150x8 (PR), 150x8

DB Shrug - 3x10, rest 60 - 60x12, 75x10, 80x10 (PR)

EZ Bar Curls - 4x8, rest 60 - 75x8, 85x8, 95x8 (PR), 95x6

1-Arm Standing Cable Side Curls - 3x10, rest 45 - 27x10, 30x10, 30x10 (+2)

Elliptical Climber - [8-100/11~12 (:25-:45)-110/15-115] 20 minutes

Evening, Walking - 20 minutes

[Vawn]

Day 67 - Cardio

Treadmill 3i [3.5/4.0-6.0(:30)/8.3-8.4 (:15)] - 15 minutes

Walking - 15 minutes

Evening, Walking - 20 minutes

[Vawn]

Day 68 - Legs Heavy

Hip Adduction - 3x10, rest 30 - 105x12, 125x10, 125x10
Hip Abduction - 3x10, rest 30 - 80x12, 100x10, 100x10

Barbell Squats - 5x5, rest 90-120 - 135x8 (w), 185x6, 225x5, 230x5 (PR), 235x5, 235x5

Leg Press - 3x8, rest 60 - 270x10 (w), 360x8, 450x8, 470x8 (PR)

Leg Extensions - 3x10, rest 60 - 145x10, 160x10, 170x10
Roc-it Leg Extensions (alt) - 11x10, 12x10, 13x10

Lying Leg Curl - 3x10, rest 60 - 100x12 (inc), 120x10, 125x10

Standing Calf Raises - 5x10, rest 45 - 100x12, 130x10, 135x10, 135x10, 140x10

Elliptical 10i(9-120/12-125/16-140) - 20 minutes

Evening, Walking - 20 minutes

[Vawn]

Day 69 - Push Higher Reps

EDITING...

Machine Chest Press - 4x20, rest 60 - 95x20 (w), 145x20, 150x20 (PR), 150x18

Roc-it Pec Flyes - 3x30, rest 60 - 4x30, 5x25, 5x25

Standing Side Laterals to Front Raises - 4x15, rest 60 - 15x15, 15x15, 15x15 (+2), 15x12

Superset - 3x20, rest 60
One-Arm Cable Overhead Extensions - 20x20, 25x20, 25x20
One-Arm Cable Side Laterals - 7.5x20, 10x20, 10x20

Cable Pushdowns - 3x10 TDS, rest 60 - [72.5x10, 57.5x10, 42.5x10], [72.5x10 (+2), 57.5x10 (+2), 42.5x10], [72.5x8, 57.5x6, 42.5x8]

Superset (Cardio) - rest 60
Kettlebell Swing - 20x20 (per arm), 20x20, 20x20, 20x15
Twists - 30, 30, 30, 30

Bar Leg Raises, 4xFail, rest 45 - 5, 5, 5, 5

[Vawn]

Day 70 - off

Sadly, this vacation I've been cutting for has now been officially cancelled - or at least post-poned.

My son's surgery won't be able to happen until at least the 18th and we are scheduled to fly out the 31st. Seeing as he'll be on the hospital at least a week with possible complications after that, it became apparent this trip is no longer realistic.

I'm going to keep on with the prpgram, but maybe increase my calories slightly. When we reschedule and find out more about my son, I'll re-evaluate.

We were at hospital visits the entirety of the day. No workout completed.

[Vawn]

Day 71 - Pull Higher Reps

Widegrip Pulldowns - 3x15, rest 60 - 80x15 (w), 120x15, 125x15 (PR), 125x12

Cable Rows, 3x25, rest 60 - 42.5x25, 45x21, 45x20

Reverse Pulldowns - 3x15, rest 60 - 105x15, 110x15 (PR), 110x12

Superset - 3x20, rest 60
DB Curl (10 Alt + 10 sim) - 25x10+10, 30x9+9 (+1/1), 30x7+7
DB Shrugs - 60x20, 65x18 (+3), 65x15

Seated Machine Curls - 3x10 DS, rest 60 - [75x10, 60x10, 50x10], [80x10 (PR), 60x10, 50x10], [80x10, 65x10 (PR), 50x10]

Arm Curl Machine (alternative) - [65x10, 50x10, 35x10], [70x10 (PR), 50x10, 35x10], [70x10, 50x10, 35x10]

Walking - 20 minutes

[Vawn]

Day 72 - Legs Higher Reps

Hypertensions - 4x15, rest 60 - 0x20, 35x15, 45x15 (PR), 45x12

Seated Leg Curls - 3x30, rest 60 - 80x30, 85x30 (PR), 85x30

Roc-it Leg Extensions - 3×30, rest 60 - 6x30, 7x30, 8x25
Leg Extensions (alternate) - 95x30, 100x30, 105x30

Superset - 3x20, rest 60
Seated Machine Leg Press - 170x20, 180x20, 190x20
Calf Press on Leg Press - 170x20, 180x20, 190x20

Seated Calf Raises - 4x15, rest 60 - 90x15, 115x15 (PR), 115x12, 115x12

Elliptical Climber - [8-100/12-110/15-115] 20 minutes

[Vawn]

Day 73 - Push GVT

Flat DB Bench - 10x10, rest 60 - 55x12, 65x10, 70x10, 75x10 (PR), 75x10, 75x8, 75x8, 75x8, 75x8, 75x8

Day 74 - Push GVT cont

I had a bad headache yesterday and gave up after 10x10 bench. Today is normally not a lifting day, so I'll finish yesterday's workout today.

Standing Barbell Military Press - 10x10, rest 60 - 65x12, 75x10, 85x10, 85x10, 85x10, 85x10 (+2), 85x10 (+2), 85x10 (+2), 85x10 (+2), 85x10 (+2)

Skullcrushers - 10x10, rest 60 - 55x10, 65x10, 65x10, 75x10, 75x10 (+2), 75x8, 75x8, 75x8, 75x7, 75x6

Cable Pushdowns (alternate) - 42.5x12, 50x10, 55x10, 60x10, 62.5x10, 65x10, 65x10, 67.5x10, 67.5x10, 67.5x10

Superset (Cardio) - rest 60
Kettlebell Swing - 4x20 (per arm) - 20x20, 20x20, 20x20, 20x20 (+5)
Twists - 4x30 - 30, 30, 30, 30

Bar Leg Raises, 4xFail, rest 45 - 6 (+1), 6 (+1), 5, 5

[Vawn]

With the stress of my son and my wife's dad, along with the uncertainty of the trip which was the inspiration of this cut, my focus has been off.

My son's surgery is Wednesday. We are rescheduling the trip for July 1. Now, I have a new deadline and a renewed focus. Time to dial in my focus. I'm going to count the days down from this point on.

I'm determined to hit my workouts, track all foods, drop all drinks except water and tea.

Days Left: 49 - Pull GVT
Weight - 175

Pull-ups - 10x10, rest 60 - 10, 10, 10, 8 (-2), 8, 7 (-1), 7, 6, 6, 5

Barbell Rows (new) - 5x10, rest 60 - 95x10, 105x10, 110x10, 115x10, 120x10

Swapping this in from machine rows. Still doing cable machine rows on high volume day.

Barbell Shrugs - 5x10, rest 60 - 135x12 (+2), 155x10, 160x10 (PR), 160x10, 160x10

Preacher EZ Bar Curls - 10x10, rest 60 - (bar=25) 45x12, 55x10, 65x10, 70x10, 70x10, 70x10, 70x10, 70x10, 70x10, 70x10

Treadmill 3i [3.5/4.0-6.0(:30)/8.3-8.4(:15)] - 20 minutes

Evening cardio - Walking, 20 minutes

Calories/Macros - 2069 (49/31/20)

[Vawn]

Days Left: 48 - Legs GVT

Squat Machine - 10x10, rest 60-90 - 90x12, 180x10, 270x10, 290x10, 310x10, 320x10 (PR), 320x10, 320x10, 320x10, 320x

Alternating Set - 5x10, rest 45
Leg Extensions - 100x10, 120x10, 130x10, 145x10, 160x10
Lying Leg Curls - 100x10, 120x10, 120x10, 125x10, 130x10

Alternating Set - 5x10, rest 30
Standing Calf Raises - 10x10, rest 45 - 100x12, 115x10, 120x10, 120x10, 125x10

Rotary Calf - 90x12, 110x10, 130x10, 150x10, 170x10

Elliptical 10i(9-120/12~13 (:15)-125/16-140) - 20 minutes

Evening Cardio - Walking, 20 minutes

Calories/Macros - 1878 (46/32/22)

[Vawn]

Days Left: 47 - Push Heavy

Incline DB Bench - 5x5, rest 90 - 55x8 (w), 75x6, 80x5, 85x5, 85x5 (+1), 85x5 (+2)
Flat DB Bench (alt)- 55x8 (w), 75x6, 85x5, 90x5, 95x4, 95x4

Standing Cable Flyes (Low) - 4x8, rest 60 - 27x10, 33x8, 37x6, 37x6

Seated DB Military Press - 4x8, rest 60 - 45x10, 60x7, 60x7 (+1), 60x6

Standing DB Side Laterals - 3x10, rest 60 - 30x10, 35x10, 35x8

Weighted Dips - 3x10, rest 60 - 0x12, 20x10 (PR), 20x10

Seated DB Overhead Extensions - 4x10, rest 60 - 55x12 (+2), 65x10, 65x10, 65x10 (+2)

Elliptical Climber - [8~9 (:15)-100/12-110/15-115] 20 minutes

Evening Cardio - Walking, 20 minutes

Calories/Macros - 1870 (49/30/21)

[Vawn]

Days Left: 46 - Pull Heavy
Weight - 172 (-3)

Pull-ups - 3x10, rest 60 - 0x10, 7.5x10, 7.5x10 (+2)

Rack Pulls - 5x5, rest 90 - 135x8 (w), 225x6, 315x5, 345x5, 350x3, 350x5 (PR)

Machine Pulldown Rows - 4x8, rest 60 - 110x10, 150x8, 155x8 (PR), 155x8

DB Shrug - 3x10, rest 60 - 60x12, 80x10, 80x10

EZ Bar Curls - 4x8, rest 60 - 75x8, 85x8, 95x8, 95x8 (+2)

1-Arm Standing Cable Side Curls - 3x10, rest 45 - 27x10, 30x10, 33x6

[Vawn]

Days Left: 45 - off

Days Left: 44 - Legs Heavy

Hip Adduction - 3x10, rest 30 - 105x12, 125x10, 130x10
Hip Abduction - 3x10, rest 30 - 85x12, 100x10, 105x10

Barbell Squats - 5x5, rest 90-120 - 135x8 (w), 185x6, 225x5, 235x5, 245x5 (PR), 245x5

Leg Press - 3x8, rest 60 - 360x8, 450x8, 500x6

Leg Extensions - 3x10, rest 60 - 145x10, 160x10, 170x10
Roc-it Leg Extensions (alt) - 12x10, 13x10, 14x10 (PR)

Lying Leg Curl - 3x10, rest 60 - 100x12 (inc), 120x10, 125x10
Prone Leg Curl (alt) - 70x10, 75x10, 80x10

Standing Calf Raises - 5x10, rest 45 - 100x12, 130x10, 135x10, 135x10, 140x10

[Vawn]

Days Left: 43 - Push Higher Reps

Machine Chest Press - 4x20, rest 60 - 95x20 (w) (inc), 150x20, 150x20, 150x20 (+2)

Roc-it Pec Flyes - 3x30, rest 60 - 4x30, 5x30 (+5), 5x25

Standing Side Laterals to Front Raises - 4x15, rest 60 - 15x15, 15x15, 15x15, 15x14 (+2)

Superset - 3x20, rest 60
One-Arm Cable Overhead Extensions - 20x20, 27.5x20 (PR), 27.5x16
One-Arm Cable Side Laterals - 7.5x20, 12.5x15, 12.5x15

Cable Pushdowns - 3x10 TDS, rest 60 - [72.5x10, 57.5x10, 42.5x10], [72.5x10, 57.5x10, 42.5x10], [72.5x10 (+2), 57.5x10 (+4), 42.5x10 (+2)]

Days Left: 42 - off

[Vawn]

Days Left: 41 - Pull Higher Reps

Widegrip Pulldowns - 3x15, rest 60 - 85x15 (w), 125x15 (+5lb), 125x15, 125x15 (+3)

Cable Rows, 3x25, rest 60 - 42.5x25, 45x25 (PR), 45x20

Reverse Pulldowns - 2x15, rest 60 - 110x15, 110x15 (+3)

Superset - 3x20, rest 60
DB Curl (10 Alt + 10 sim) - 25x10+10, 25x10+10, 25x
DB Shrugs - 60x20, 65x20 (PR), 65x18 (+3)

Seated Machine Curls - 3x10 DS, rest 60 - [80x10, 65x10, 50x10], [85x10 (PR), 65x10, 50x10], [85x10, 70x10 (PR), 55x10]

[Vawn]

Days Left: 40, Arms Higher Reps

Seated Machine Laterals - 4x15, rest 60 - 75x15, 85x15, 90x15 (PR), 90x15
Seated DB Press (alt) - 30x15, 40x15, 45x15, 50x15

Reverse Flyes (Pec Flye Machine) - 3x30, rest 60 - 50x30, 60x30, 65x30 (PR)

Superset - 3x20, rest 60
DB Skullcrushers - 25x20, 30x16, 30x15
DB Hammer Curls - 25x20 (PR), 25x18, 25x16 (+1)

Superset - 3x20, rest 60
Concentration DB Curls - 25x20 (PR), 25x20 (+2), 25x16 (+1)
Seated DB Extensions - 50x20, 55x20 (PR), 55x18 (+3)

Treadmill 3i [3.5/4.0-6.0(:30)/8.3-8.4(:30)] - 20 minutes

Evening, Walking - 20 minutes

Calories - 1950 (45/32/23)

[Vawn]

Days Remaining: 30 - Legs Higher Reps
Weight - 176 (+3)

The trip keeps getting moved around. Now it's the 22nd, meaning I only have 30 days remaining.

I was in the hospital last week with my son. I didn't prepare well enough. I drank s ton of diet sodas and ate processed snack foods. I got weights in two days, but no cardio. Now that trip is almost here I really need to focus these last few weeks.


Hypertensions - 4x15, rest 60 - 0x20, 45x15, 45x15, 45x15

Seated Leg Curls - 3x30, rest 60 - 80x30, 90x30 (PR), 90x30

Superset - 3x20, rest 60
Seated Machine Leg Press - 190x20, 200x20, 210x20
Calf Press on Leg Press - 190x20, 200x20, 210x20

Roc-it Leg Extensions - 3×30, rest 60 - 6x30, 7x30, 8x25
Leg Extensions (alternate) - 105x30, 110x30, 110x30

Seated Calf Raises - 4x15, rest 60 - 90x15, 115x15, 115x15 (+3), 115x12

Elliptical 10i(9-120/12~13 (:20)-125/16-140) - 20 minutes

Evening, Walking - 20 minutes

Calories - 1801 (43/32/25)

[Vawn]

Days Left: 29 - Push GVT

Flat DB Bench - 10x10, rest 60 - 55x12, 65x10, 75x10 (+5lb), 75x10, 75x10, 75x10 (+2), 75x10 (+2), 75x8, 75x8, 75x8

Standing Barbell Military Press - 10x10, rest 60 - 65x12, 75x10, 85x10, 85x10, 85x10, 85x10 (+2), 85x10 (+2), 85x10 (+2), 85x10 (+2), 85x10 (+2)

Standing DB Press (alt) - 20x10, 22.5x10, 25x10, 30x10, 30x10, 35x10, 35x10, 35x10, 35x10, 35x10

Skullcrushers - 10x10, rest 60 - 55x12 (+2), 75x10, 75x10, 75x10 (+2), 75x9 (+1), 75x8, 75x7, 75x7 (+1), 75x6, 75x6

Cable Pushdowns (alternate) - 42.5x12, 50x10, 55x10, 60x10, 62.5x10, 65x10, 65x10, 67.5x10, 67.5x10, 67.5x10

Evening, Walking - 20 minutes

Calories - 1866 (47/29/24)

[Vawn]

Days Left: 28 - Pull GVT

Pull-ups - 10x10, rest 60 - 10, 10, 10, 10 (+2), 9 (+1), 8 (+1), 7, 6, 6, 6 (+1) [82]

Barbell Rows - 5x10, rest 60 - 95x12 (+2), 115x10, 125x10, 130x10, 130x10

Barbell Shrugs - 5x10, rest 60 - 135x12, 155x10, 165x10 (PR), 165x10, 165x10

Preacher EZ Bar Curls - 10x10, rest 60 - (bar=25) 45x12, 65x10, 65x10, 70x10, 70x10, 75x10 (PR), 75x10, 75x8, 75x8, 75x8

Elliptical Climber - [8~9 (:30)-100/12-110/15-115] 20 minutes

Evening, Stairs - 20 minutes

Calories - 1956 (47/32/21)

[Vawn]

Days Left: 27 - Abs/Cardio
Weight - 174 (-2)

Stair Climber - Res: 5 (2:00), Res:6 (8:00), 10 minutes

Decline Sit-up - 4x15, rest 45 - 18, 18 (+3), 15, 15

Incline Treadmill - 8i [3.5-4.0] - 10 minutes

Plate Side Crunch - 4x15, rest 30 - 10x20, 25x18 (+3), 25x15, 25x15

Stationary Bike - Res: 1-10, Spd: 14 - 10 minutes

Evening, Walking - 20 minutes

Calories - 1988 (49/25/26)

[Vawn]

Days Left: 26 - Legs GVT

Squat Machine - 10x10, rest 60-90 - 90x12, 180x10, 270x10, 290x10, 310x10, 320x10, 320x10, 320x10, 330x10 (PR), 330x10

Alternating Set - 5x10, rest 45
Leg Extensions - 120x10, 145x10, 160x10, 170x10 (PR), 175x10
Lying Leg Curls - 110x10, 130x10, 130x10, 130x10, 130x8

Stationary Bike [8-12/10-15/12~14-20] - 20 minutes

Evening, Walking - 20 minutes

Calories - 1923 (47/32/21)

[Vawn]

Days Left: 25 - Calves/Cardio

Treadmill 3i [3.5/4.0-6.0(:30)/8.3-8.4(:45)] - 15 minutes

Alternating Set - 5x10, rest 30
Standing Calf Raises - 100x12, 125x10, 130x10, 130x10, 130x10
Rotary Calf - 110x12, 170x10, 170x10, 170x10, 170x10

Incline Treadmill - 8i [4.0] - 15 minutes

Evening, Walking - 20 minutes

Calories - 1968 (52/24/24)

[Vawn]

Days Left: 24 - Push Heavy
Weight - 172 (-2)

Incline DB Bench - 5x5, rest 90 - 55x8 (w), 75x6, 85x5, 90x3, 90x2, 85x5

Surprisingly huge difference between 85s and 90s for me on this exercise.

Flat DB Bench (alt)- 55x8 (w), 75x6, 85x5, 90x5, 95x4, 95x4

Standing Cable Flyes (Low) - 4x8, rest 60 - 27x10, 33x8, 37x8 (PR), 37x7 (+1)

Seated DB Military Press - 4x8, rest 60 - 45x10, 60x8 (PR), 60x8 (+1), 60x6

Standing DB Side Laterals - 3x10, rest 60 - 25x12, 35x10, 35x10 (+2)

Weighted Dips - 3x10, rest 60 - 0x15 (+3), 22.5x10 (PR), 22.5x10

Seated DB Overhead Extensions - 4x10, rest 60 - 55x12, 70x9, 70x8, 70x8

Stationary Bike [8-12/10~12-15/15-20] - 10 minute

Stair Climber - Res: 5 (2:00), 6 (6:00), 7 (2:00) - 10 minutes

Evening, Walking - 20 minutes

Calories - 1911 (50/31/19)

[Vawn]

Days Left: 23 - Pull Heavy

Pull-ups - 3x10, rest 60 - 0x12 (+2), 10x8, 10x7

Rack Pulls - 5x5, rest 90 - 135x8 (w), 225x6, 315x5, 345x5, 355x5 (PR), 355x5

[Strike]Machine Pulldown Rows - 4x8, rest 60 - 110x10, 150x8, 155x8 (PR), 155x8[/strile]

Hammer-grip Cable Pulldowns (alt) - 70x10, 85x10, 95x10, 105x8

DB Shrug - 3x10, rest 60 - 60x12, 80x10, 80x10

DB Upright Rows (alt) - 12.5x12, 15x10, 20x10

EZ Bar Curls - 4x8, rest 60 - 75x10 (+2), 95x8, 105x5, 105x5

1-Arm Standing Cable Side Curls - 3x10, rest 45 - 27x10, 30x10, 33x6

2-Arm Standing Cable Side Curls (alt) - 15x12, 20x10, 22.5x10

Elliptical 10i(9-120/12~13 (:25)-125/16-140) - 20 minutes

Evening, Stairs - 20 minutes

Calories - 1875 (49/32/19)

[Vawn]

Days Left: 22 - Arms Heavy

Seated Machine Shoulder Press - 5x5, rest 60 - 140x8 (w), 180x6, 200x6, 210x5, 215x5 (PR), 215x5

Standing Barbell Front Raises - 3x10, rest 60 - 30x12, 40x10 (PR), 40x10

Skullcrushers - 4x8, rest 60 - 55x12, 75x10, 85x8 (PR), 85x8

Close-grip Bench (alt) - 95x10, 115x10, 135x8, 140x8

Cable Pushdowns - 3x10, rest 60 - 65x12 (+2), 75x10 (PR), 77.5x10

Standing Barbell Curls - 4x8, rest 60 - 45x12 (w), 65x10, 75x8, 80x8 (PR), 80x8

Seated DB Curls - 3x10, rest 60 - 22.5x10, 25x10, 25x10

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

Stationary Bike [8-12/12-15/16-20] - 10 minute

Stair Climber - Res: 5 (2:00), 6 (5:00), 7 (3:00) - 10 minutes

Evening, Stairs - 20 minutes

Calories - 1918 (47/33/20)

[Vawn]

Days Left: 21 - Cardio
Weight - 172 (-0)

Treadmill 3i [3.5/4.0-6.0(:30)/8.4] - 20 minutes

Twists - 40, 40, 40

Stationary Bike [9-12/12-15/16-20] - 10 minute

Decline Sit-up - 4x15, rest 45 - 18, 10x15, 10x12, 10x10

Incline Treadmill - 8i [4.0] - 10 minutes

Evening, Stairs - 20 minutes

Calories - 1753 (46/34/20)

[Vawn]

Days Left: 20 - Legs Heavy

Hip Adduction - 3x10, rest 30 - 105x12, 125x10, 130x10
Hip Abduction - 3x10, rest 30 - 90x12, 105x10, 105x10

Barbell Squats - 5x5, rest 90-120 - 135x8 (w), 185x6, 225x5, 245x5, 250x5 (PR), 250x

Leg Press - 3x8, rest 60 - 360x8, 450x8, 500x6

Leg Extensions - 3x10, rest 60 - 150x12, 175x10, 180x10
Roc-it Leg Extensions (alt) - 12x10, 13x10, 14x10 (PR)

Lying Leg Curl - 3x10, rest 60 - 110x12, 125x10, 130x10 (PR)

Standing Calf Raises - 5x10, rest 45 - 100x12, 130x10, 135x10, 135x10, 140x10

Rotary Calf (alt) - 135x10, 150x10, 160x10, 170x10, 175x10

Plate Side Crunch - 4x20, rest 30 - 10x20, 25x18, 25x18 (+3), 25x15

Elliptical Climber - [8~9(:45)-100/12-110/15-115] 20 minutes

Evening, Stairs - 20 minutes

Calories - 1830 (45/33/22)

[Vawn]

Days Left: 19 - Push Higher Reps

Machine Chest Press - 4x20, rest 60 - 130x20, 150x20, 155x20 (PR), 155x15

Roc-it Pec Flyes - 3x30, rest 60 - 4x30, 5x30, 5x30 (+5)

Standing Side Laterals to Front Raises - 4x15, rest 60 - 15x15, 15x15, 15x15, 15x14 (+2)

Reverse Flyes (pec-flye) (alt) - 4x20, rest 45 - 75x15, 60x20, 60x20, 60x20

Superset - 3x20, rest 60
One-Arm Cable Overhead Extensions - 20x20, 27.5x20 (PR), 27.5x16
One-Arm Cable Side Laterals - 7.5x20, 12.5x15, 12.5x15

Machine Lateral Raise (alt) - 3xTDS, rest 60 - [80x10, 65x15, 50x5], [85x15, 70x10, 55x5], [90x12, 75x8, 60x10]

Cable Pushdowns - 3x10 TDS, rest 60 - [72.5x10, 57.5x10, 42.5x10], [72.5x10, 57.5x10, 42.5x10], [72.5x10 (+2), 57.5x10 (+4), 42.5x10 (+2)]

Skullcrusher/Rocker/Close-grip Press (alt) - 4x12, rest 60 - 35x12, 35x12, 35x6+3+2

Stationary Bike [8-12/12-15/16~17 (:15)-20] - 10 minute

Stair Climber - Res: 5 (2:00), 6 (4:00), 7 (4:00) - 10 minutes

Calories - 2000 (39/35/26)