100 Day Cut (Heavy/High Reps/GVT)

[Vawn]

Days Left: 18 - Cardio/Abs
Weight - 170 (-2)

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

Twists - 50, 50, 50

Treadmill 3i [3.5/4.0-6.0(:30)/8.4~8.5 (:15)] - 15 minutes

Decline Sit-up - 4x15, rest 45 - 18, 10x15, 10x14 (+2), 10x12 (+2)

Calories - 1882 (49/29/22)

[Vawn]

Days Left: 17 - Pull Higher Reps

Widegrip Pulldowns - 3x15, rest 60 - 85x15 (w), 125x15 (+5lb), 125x15, 125x15 (+3)
Roc-it Pulldown (alt) - 4x20 (w), 5x15, 6x15, 7x15

Cable Rows, 3x25, rest 60 - 42.5x25, 45x25 (PR), 45x20
Machine Row (alt) - 90x25, 90x25, 90x25

Reverse Pulldowns - 2x15, rest 60 - 110x15, 110x15 (+3)
Hammer-grip Cable Pulldowns (alt) - 70x15, 80x15

DB Shrugs - 3x20, rest 60 - 60x20, 65x20, 65x20 (+2)

DB Curl - 3x12, rest 60 - 25x12, 25x10, 25x10

Seated Machine Curls - 3x10 DS, rest 60 - [85x12, 70x10, 55x8], [85x12, 70x10, 55x8], [85x10, 70x10, 55x10]

Elliptical 10i(9-120/12~13 (:30)-125/16-140) - 20 minutes

Evening, Stairs - 20 minutes

Calories - 1974 (44/33/24)

[Vawn]

Days Left: 16 - Legs Higher Reps

Morning, Walking - 20 minutes

Hypertensions - 4x15, rest 60 - 0x20, 45x15, 65x12, 65x12

Seated Leg Curls - 3x30, rest 60 - 80x30, 95x30 (PR), 95x25

Superset - 3x20, rest 60
Seated Machine Leg Press - 210x20, 215x20, 220x20
Calf Press on Leg Press - 210x20, 215x20, 220x20

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

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

Evening, Stairs - 20 minutes

Calories - 1856 (49/29/22)

[Vawn]

Days Left: 15 - Shoulders/Triceps Higher Reps
Weight - 171 (+1)

Seated Machine Laterals - 4x15, rest 60 - 75x15, 85x15, 90x15 (PR), 90x15
Seated DB Press (alt) - 40x15, 50x15, 50x15, 50x14

Reverse Flyes (Pec Flye Machine) - 3x30, rest 60 - 55x30, 65x30, 65x30

DB Skullcrushers - 25x20, 30x20 (PR), 30x16

Cable Pushdowns - 3x10 TDS, rest 60 - [70x10, 55x10, 40x10], [75x10 (PR), 60x8, 45x10], [75x8, 60x8, 45x10]

Twists - 3x50, rest 45 - 50, 50, 50

Elliptical Climber - [9-100/12-110/15-115] 10 minutes

Stationary Bike [8-12/12-15/16~17(:25)-20] - 10 minutes

Calories - 2125 (48/31/21)

[Vawn]

Days Left: 14 - Pull GVT

Pull-ups - 10x10, rest 60 - 10, 10, 10, 10, 10 (+1), 8, 7, 7 (+1), 6, 6 [84]

Barbell Rows - 5x10, rest 60 - 115x10, 135x10, 135x10, 135x10, 135x10

Barbell Shrugs - 5x10, rest 60 - 135x12, 155x10, 165x10, 170x10 (PR), 170x10

Preacher EZ Bar Curls - 5x10, rest 60 (bar=25) - 45x12, 65x10, 75x10, 75x10, 75x10

Standing Cable Curls - 5x10, rest 60 - 25x15, 30x12, 35x12, 40x12

Hanging Leg Raises - 3x10, rest 30 - 10, 10, 10

Elliptical 10i(9-120/12~13 (:35)-125/16-140) - 20 minutes

Evening, Stairs - 22.5 minutes

Calories - 1730 (49/34/17)

[Vawn]

Days Left: 13 - Cardio

Treadmill Walking - 5 minutes

Treadmill 3i [3.5/4.0-6.0(:30)/8.4~8.5(:20)] - 15 minutes

Stationary Bike [8-12/12-15/16~17(:30)-20] - 15 minutes

Treadmill Walking - 5 minutes

Evening, Stairs - 22.5 minutes

Calories - 1871 (50/30/20)

[Vawn]

Days Left: 12 - Push GVT (pt1)
Weight - 170 (-1)

Flat DB Bench - 10x10, rest 60 - 55x12, 65x10, 75x10, 75x10, 75x10, 75x10, 75x10, 75x9 (+1), 75x9 (+1), 75x8

Elliptical 10i(9-120/12~13(:40)-125/16-140) - 20 minutes

Calories - 1875 (47/28/25)

[Vawn]

Days Left: 11 - Push GVT cont

Standing Barbell Military Press - 10x10, rest 60 - 65x12, 75x10, 85x10, 90x10 (PR), 90x10, 90x10, 90x10, 90x10, 90x10, 90x10

Barbell Front Raises - 3x10, rest 60 - 45x8, 45x8, 45x8

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

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

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

Elliptical Climber - [9-100/12-110/15-115] 20 minutes

Calories - 1892 (53/30/17)

[Vawn]

Days Left: 10 - Legs GVT

Squat Machine - 10x10, rest 60-90 - 90x12, 180x10, 270x10, 320x10, 330x10, 340x10 (PR), 340x10, 340x10, 340x10, 340x10

Alternating Set - 3x10, rest 45
Leg Extensions - 150x12, 180x10 (PR), 185x10
Lying Leg Curls - 110x12, 130x10, 135x10 (PR)

Alternating Set - 3x10, rest 30
Standing Calf Raises - 100x12, 110x10, 120x10
Rotary Calf - 110x12, 150x10, 170x10

Treadmill Walking - 20 minutes

Evening, Stairs - 20 minutes

Calories - 1827 (48/30/22)

[Vawn]

Days Left: 9 - Push Heavy
Weight - 170 (-0)

Incline DB Bench - 5x5, rest 90 - 55x8 (w), 75x6, 85x5, 90x4 (+1), 90x3 (+1), 90x3

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

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

Weighted Dips - 3x10, rest 60 - 0x15, 25x10 (PR), 25x10

Seated DB Overhead Extensions - 4x10, rest 60 - 55x12, 70x10 (PR), 70x9 (+1), 70x8

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

Reverse Cross Cable Flyes (alt) - 4x10, rest 60 - 10x12, 13x10, 17x10, 17x10

Standing DB Side Laterals - 3x10, rest 60 - 25x12, 35x10, 40x6

Evening, Stairs - 20 minutes

Calories - 1884 (45/33/22)

[Vawn]

Days Left: 8 - Cardio/Abs

Treadmill Walking - 5 minutes

Treadmill 3i [3.5/4.0-6.0(:30)/8.4~8.5(:25)] - 10 minutes

Decline Sit-up - 4x15, rest 45 - 18, 10x15, 10x15 (+1), 10x14 (+2)

Twists - 3x50, rest 45 - 50, 50, 50

Elliptical 10i(9-120/12~13(:45)-125/16-140) - 10 minutes

Stair Climber - Res: 5 (2:00), 6 (3:30), 7 (4:30) - 10 minutes

Treadmill Walking - 5 minutes

Calories - 1870 (46/32/22)

[Vawn]

Days Left: 7 - Pull Heavy

Pull-ups - 3x10, rest 60 - 0x12, 10x10 (PR), 10x8 (+1)

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

Machine T-bar Row (alt) - 45x8 (w), 55x7, 65x7, 70x7, 80x7, 90x6

Machine Pulldown Rows - 4x8, rest 60 - 110x10, 150x8, 155x8 (PR), 155x8
Hammer-grip Cable Pulldowns (alt) - 70x10, 85x10, 95x10, 105x8

DB Shrug - 3x10, rest 60 - 60x12, 85x8, 85x8

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

EZ Bar Curls - 4x8, rest 60 - 75x10, 95x8, 105x6 (+1), 105x5

1-Arm Standing Cable Side Curls - 3x10, rest 45 - 27x10, 30x10, 33x8 (+2)

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

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

Calories - 1874 (51/26/23)

[Vawn]

Days Left: 6 - Arms Heavy

Seated Machine Shoulder Press - 5x5, rest 60 - 140x8 (w), 190x6, 210x5, 220x5 (PR), 220x5, 220x5

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

Standing Alt DB Front Raises (alt) - 12.5x12, 15x10, 17.5x10

Seated Machine Lateral Raise - 3x8, rest 60 - 65x12, 80x10, 95x8, 110x8

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

Close-grip Bench (alt) - 115x10, 135x8, 145x8, 150x8

Cable Pushdowns - 3x10, rest 60 - 65x12, 77.5x10, 80x10 (PR)

Stationary Bike [8-12/12-15/16~17(:35)-20] - 10 minutes

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

[Vawn]

Days Left: 5 - Legs Heavy

Hip Adduction - 3x10, rest 30 - 110x12, 130x10, 130x8
Hip Abduction - 3x10, rest 30 - 85x12, 105x10, 105x10

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

Leg Press - 3x8, rest 60 - 270x10 (w), 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 - 110x12, 130x10 (PR), 130x10

Standing Calf Raises - 5x10, rest 45 - 110x12, 130x10, 145x10, 150x10, 150x10

Elliptical 10i(9-120/13-125/16~17(:10)-140) - 20 minutes

[Vawn]

Days Left: 4 - Push Higher Reps

Machine Chest Press - 4x20, rest 60 - 130x20, 155x20, 155x20, 155x15+5

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

Pec-Flyes (alt) - 55x30, 65x30, 75x30

Standing Side Laterals to Front Raises - 4x15, rest 60 - 15x15, 15x15, 15x15, 15x15 (+1)

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

Cable Crossovers (Rear delt) - 3x20, rest 60 - 7x20, 10x20, 10x20

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

Skullcrusher/Rocker/Close-grip Press - 3x12, rest 60 - 35x12, 35x12, 35x10 (+4)

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)]

Seated Triceps Extension Machine (alt) - [50x12, 40x10, 30x8], [50x12, 40x10, 30x8], [55x12, 45x10, 35x8]

Treadmill 3i [3.5/4.0-6.0(:30)/8.4~8.5(:30)] - 20 minutes

Calories- 1980 (52/26/22)

[Vawn]

Days Left: 3 - Pull Higher Reps

Widegrip Pulldowns - 3x15, rest 60 - 90x15 (w), 130x15 (PR), 130x12, 130x11

Cable Rows, 3x25, rest 60 - 42.5x25, 45x25 (PR), 45x20
Row Machine (alt) - 90x25, 100x25, 110x25

DB Shrugs - 60x20, 65x20 (PR), 65x18 (+3)
Barbell Shrugs (alt) - 45x20 (w), 95x20, 105x20, 115x20

Reverse Pulldowns - 2x15, rest 60 - 115x15 (PR), 120x15 (PR)

DB Curl (10 Alt + 10 sim) - 25x10+10, 30x8+8, 30x7+7

Seated Machine Curls - 3x10 TDS, rest 60 - [85x15, 70x10, 55x5], [90x12 (PR), 75x10, 60x8], [90x10, 75x10, 60x10]

Elliptical 10i(9-120/13-125/16~17(:15)-140) - 20 minutes

[Vawn]

Days Left: 2 - Legs Higher Reps

EDITING...

Hypertensions - 4x15, rest 60 - 0x20, 45x20, 55x20, 60x15

Seated Leg Curls - 3x30, rest 60 - 80x30, 95x30 (PR), 95x30

Superset - 3x20, rest 90
Seated Machine Leg Press - 190x20, 220x20, 230x20
Calf Press on Leg Press - 190x20, 220x20, 230x20

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

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

[Vawn]

Days Left: 1 - Arms Higher Reps

Seated DB Press - 4x15, rest 60 - 30x15, 40x15, 45x15, 50x15
Arnold Press (alt) - 25x15, 35x15, 40x12, 40x9

Reverse Flyes (Pec Flye Machine) - 3x30, rest 60 - 55x30, 70x25, 70x25

Superset - 3x20, rest 60
DB Skullcrushers - 25x20, 30x18 (+2), 30x16 (+1)
DB Hammer Curls - 25x20, 25x20 (+2), 25x18 (+2)

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

Elliptical 10i(9-120/13-125/16~17(:20)-140) - 20 minutes