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122 day Journey

S

stormmakerr19

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This is my Journey, It will take 122 days And this is day one. My goal is to lose 35lbs before the first day of summer
June 21 2011. I live in Florida so the warm weather will be here before I know it. Wish my luck.

Day 1, Feb. 21 2011
Had a 30 min run than did 5 set of 10 pushups and 5 sets of 10 crunches did it as a superset pushup/crunches and after that did a shoulder workout Do the follow sequence of exercises for ten reps each non-stop:
Lateral Raises ??? 10 (palms down)
Lateral Raises ??? 10 (thumbs up)
Lateral Raises ??? 10 (thumbs down)
Front Raises ??? 10 (thumbs up)
Cross overs ??? 10 (palms facing away from you)
Military press ??? 10
I do it with 5lbs weights and by the time I get to the military press it feels about 50lbs.
Then after that I did a Fullbody Stretch.


Day 2, Feb 22,2011

So today I got up bright and early 6 am the time that I like to get up and workout went for a 1.5 mile run took 13:21 mins the first 1/2 mile in 3:56 the mile in 8:43min than I hit the weights I did as a superset I did,


Barbell Rows 12/10/8 60 lbs

Dumbbell presses 12/10/8 50 lbs

Squats 12/10/8 50lbs

Deadlifts 12/10/8 50lbs

Bicep Curl BB 12/10/8 40lbs

Skull Crushers 12/10/8 40lbs

Bicycle Kicks 12/10/8

Calf Raises 12/10/8 50lbs

Upright Row 12/10/8 40lbs

Arnold Presses 12/10/8 30lbs

after that I did a fullbody stretch.

Day 3, Feb 23, 2011
Had a lite start today but I still got up and worked out today I did Bicep curls and tricep ext. did them as a super set 15 lbs 10 reps for 5 sets 30 sec. rest between sets. After that did a shoulder workout Do the follow sequence of exercises for ten reps each non-stop:
Lateral Raises ??? 10 (palms down)
Lateral Raises ??? 10 (thumbs up)
Lateral Raises ??? 10 (thumbs down)
Front Raises ??? 10 (thumbs up)
Cross overs ??? 10 (palms facing away from you)
Military press ??? 10
I do it with 5lbs weights and by the time I get to the military press it feels very heavy.
then did a fullbody Stretch.
It was a good workout even if I did get a late start.

Day 4, Feb 24, 2011

Today was was day for of my change I went for a two mile run did it in 19:26 mins than I hit the weights I did as a superset I did,


Barbell Rows 12/10/8 70 lbs

Dumbbell presses 12/10/8 50 lbs

Squats 12/10/8 70lbs

Deadlifts 12/10/8 50lbs

Bicep Curl BB 12/10/8 40lbs

Skull Crushers 12/10/8 40lbs

Bicycle Kicks 12/10/8

Calf Raises 12/10/8 50lbs

Upright Row 12/10/8 40lbs

Arnold Presses 12/10/8 30lbs
it was a good workout felt the pump than a fullbody Stretch
my shins are starting to hirt so it's time to get new shoes

Day 5, Feb 25, 2011
so today I did not do my cardio because my legs were hurting but I did do the rest my pushups are getting easier which is great next week I take them up to 15 per set and the crunches go up too but here is what I did today, did 5 set of 10 pushups and 5 sets of 10 crunches did it as a superset pushup/crunches and after that did a shoulder workout Do the follow sequence of exercises for ten reps each non-stop:
Lateral Raises ??? 10 (palms down)
Lateral Raises ??? 10 (thumbs up)
Lateral Raises ??? 10 (thumbs down)
Front Raises ??? 10 (thumbs up)
Cross overs ??? 10 (palms facing away from you)
Military press ??? 10
feel good these workouts are just to get my body back into the rhythm of working out, before I start the hard workouts.
Sunday 27 feb 2011
I got done with my first week and my 2nd week begins tomorrow, I really can't wait until I start it this week has been fun, all but the shin splits but like I said I need new running shoes which I will get friday. I like workingout the only thing is that after I workout I get really horny and since I don't have a boyfriend right now I hane no one to help with that.

day 6 Feb 28 2011
Today I went for a 30 min run will it was soppose to be a 30 min run but it was 29:47mins long 2.85 miles long I ran it all the way though didn't stop I ran slower than so I I didn't have to stop it was a good run.
when I got back I did my weight workoutI I did it as a superset I did,
Barbell Rows 12/10/8 70 lbs

Dumbbell presses 12/10/8 50 lbs

Squats 12/10/8 70lbs

Deadlifts 12/10/8 70lbs

Bicep Curl BB 12/10/8 50lbs

Skull Crushers 12/10/8 50lbs

Bicycle Kicks 12/10/8

Calf Raises 12/10/8 50lbs

Upright Row 12/10/8 40lbs

Arnold Presses 12/10/8 30lbs
I added ten lbs to the bicep curl and the skull crushers the only thing is that I had knee pain with the squats but the pain is only with the squats not when I run or walk. after that I I did a fullbody stretch


Day 7 1 March,2011
today I got up (after a great night sleep) it was 6 am I turned one the weather and found out thaat it was raining I looked outside and the rain had stopped so I went for my run less than a min later it started raining again but it wasn't hard so I kept going I did the half mile in 4:04 mins, the mile in 8:55mins and the 1.5 mile in 13:17mins after I got back home I did my pushup/chunches workout took them from 10 reps to 15 and that was a good thing by the last two sets I had to stop and and take the authorized rest position ( An altered, front-leaning rest position is the only authorized rest position. That is, you may sag in the middle or flex your back. When flexing your back, you may bend your knees, but not to such an extent that you are supporting most of your body weight with your legs.) It was great I loved it after that I did my shoulder workout I did two sets instead of just the one. I followed the sequence of exercises for ten reps each non-stop:
Lateral Raises ??? 10 (palms down)
Lateral Raises ??? 10 (thumbs up)
Lateral Raises ??? 10 (thumbs down)
Front Raises ??? 10 (thumbs up)
Cross overs ??? 10 (palms facing away from you)
Military press ??? 10
it hurt so good.

Day 8 March 2,2011
20 min run nice and slow but not to slow felt good than came home and did my weight workout I did it as a superset I did,
Barbell Rows 12/10/8 70 lbs

Dumbbell presses 12/10/8 50 lbs

Squats 12/10/8 70lbs

Deadlifts 12/10/8 70lbs

Bicep Curl BB 12/10/8 50lbs

Skull Crushers 12/10/8 50lbs

Bicycle Kicks 12/10/8

Calf Raises 12/10/8 50lbs

Upright Row 12/10/8 40lbs

Arnold Presses 12/10/8 30lbs
and than a fullbody stretch. it was very cool this morning.

Day 9 March 3, 2011
Today was a great workout first I went for a 2 mile run, the first .5 mile was done in 3:56mins, 1 mile in 8: 36mins, 1.5 mile in 13:46 and 2 mile mark in 18:36mins that was 50 secs faster than last week that feels great I'm getting faster. After that I did hammer curls/triceps ext. I took the weight up to 20lbs from 15lbs did ten reps each as a super set after that I did the shoulder workout I did two sets instead of just the one. I followed the sequence of exercises for ten reps each non-stop:
Lateral Raises ??? 10 (palms down)
Lateral Raises ??? 10 (thumbs up)
Lateral Raises ??? 10 (thumbs down)
Front Raises ??? 10 (thumbs up)
Cross overs ??? 10 (palms facing away from you)
Military press ??? 10
today was a great workout for me My shirt is wet with sweat and I love it.

From now till the end I will be logging in my workouts here.
 
12 weeks with Kris Gethin

so on Thursday I joned the Golds Gym in my area and on monday I started a workout that I got from bodybuilding.com with Kris Gethin.



Day 1 March 28 2011
went to the gym today (gold's)
today was my first day with Kris Gethin workout it was leg day my weight was 249 the time was 6:37 am.
I did Leg press:
3 warm-up set of 10-12reps 90x10 /100x11 /140x12
3 sets to failure in 10-12 reps 230x12 /270x12 /27012
Hamstring curl:
2 warm-up sets of 15 reps 80x15 /90x15
3 sets to failure in 10-12 reps 120x12/ 120x11/ 110x10
Lying hamstring curls:
2 warm-up sets of 10-12 reps 45x10/ 60x10
3 sets to failure in 10 -12 reps 90x10/ 90x10/ 90x10
Leg Extensions:
2 warm-up sets of 15-20 reps 30x15/ 30x15
2 sets to failure in 10-12 reps 50x15/ 100x10
Hack Squats:
2 warm-up sets of 15-20 reps 90x15/ 90x15
2 sets to failure in 15-30 reps 140x20/ 140x20
then did 20 mins on a bike for cardio
I feel good right now I should be sore tomorrow. I still have another cardio later today I'm going to go for a run.




Day 2 March 29 2011
today was day 2 with Kris Gethin Chest and Triceps started at 6:45 am.
20 Mins on the bike
Flat Dumbbell Press:
3 warm-up sets of 6-10 reps 22.5x10/ 22.5x10/ 22.5x10
2 sets to failure in 6-10 reps 40x10/ 45x9
Incline Flyes:
2 sets to failure in 8-10 reps 25x10/ 30x10
Straight Arm Pullover:
2 sets to failure in 10-12 reps 50x10/ 45x10
Rope Extension:
3 sets to failure in 10-12 reps 60x10/ 65x10/ 65x10
Lying Cable Extensions:
3 sets to failure in 10-12 reps 30x10/ 45x10/ 50x10
Overhead dumbbell Extension:
3 sets to failure in 10-12 reps 20x10/ 20x10/ 20x10
I went down on the pullovers because my from was not right with that weight.
It was a good workout. I'll go for a walk later today around 5pm.
 
I don't mean to be rude, but that is one AWFUL training program!

I would be more than happy to help you out, but first I'd need your stats (height, weight, bf%, years training ect), current cals and macro-nutrient breakdown.
 
which one are you talking about because I'm not doing the thing that were in the first post any more.
 
stormmakerr19 said:
which one are you talking about because I'm not doing the thing that were in the first post any more.
Click to expand...

The second one is slightly less awful than the first, but I wouldn't use either.

If you would like some help please post your stats.
 
height 6'1", weight 249lbs, bf 23%, years training 3 years but never seriously. here is a pic of me from yesterdayDSC03357.JPG
 
Do you track your calories/know your maintenance cals?
 
Do you track your calories/know your maintenance cals no I don't really keep track of my calories. Are the maintenance cals the amount of calories it takes for my body to live?
 
Not to live, to maintain your current weight. Make an account here and track for a few days and see what sort of numbers you get.

FitDay - Free Weight Loss and Diet Journal

In my experience people rarley get the desired result without tracking.
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
Day 4, 31 March 2011

Today was day four with Kris
It was raining hard here but I went to the gym anyway. did the elliptical machine for 20 mins then what to the back and biceps.



Reverse Grip Pulldown:
1 warm-up set of 8-10 reps 45x10
3 sets of 8-10 reps 90x10/ 95x10/ 110x10


Bentover Barbell Rows:
1 warm-up set of 8-10 reps 20x10
3 sets of 8-10 reps 50x10/ 90x8/ 90x8


Hyperextension:
1 warm-up set of 10-12 reps bodyweight for 10reps
2 sets of10-12 reps 15x10/ 15x10


Straight Arm pulldown:
7 sets of 12 -15 reps 30x15/40x15/ 55x13/55x15/70x12/ 70x10/ 70x12


Concentration Curl:
2 warm-up sets of 12-15 reps per arm 12.5x12/ 12.5x12
3 sets of 12-15 reps per arm 20x12/ 20x12/ 20x12


Alternatinating Dumbbell Curl:
3 sets of 12-15 reps, per arm 22.5x12/ 20x12/ 20x12


Cable Curls:
3 sets of 15-20 reps per arm 15x12/ 15x15/ 15x15


I could feel the pump that"s a good thing and my lower back is a really weak point for me so hopefully it will not be too sore.
 
Day 5, 1 April 2011
Fifth day with Kris I was shoulder,calves &Abs it was a great workout. so yesterday the weight that I did was not enought so my back is not sore at all. I don't know if that"s a good thiing or not because I have had a sore back before for workingout and it hirt to lay down but next week I will try harder.
Cardio: 20 mins walking
Military press:
2 warm-up sets of 12-15 reps 15x8/ 15x8
3 sets of 6-8 reps 40x8/ 70x8/ 80x8
Side Raises:
1 warm-up set of 12-15 reps 15x12
3 sets of 12-15 reps 20x12/ 25x12/ 30x12
Upright Rows 21's:
3 sets of 7 wide, 7 med, 7 Nar reps 40x7/ 60x7/ 70x7
Rear Delt Raises:
7 sets of 12-15 reps 12.5x12/ 12.5x12/ 15x12/ 15x12/ 17.5x12/ 17.5x12/ 20x12
Superset
Weighted Situps:
3 set of 15-20 reps 25x20/ 25x15/ 25x15
Seated Calf Raises:
3 sets of 20 reps 90x20/ 100x20/ 100x20
Standing Calf Raises:
3 sets of 18-20 reps 100x20/ 110x18/ 120x18
my calves were killing me loved it.
 
Day 8 Chest & Triceps with Kris Gethin

Today is the first day of week 2. I weighed myself And I lost 11lbs down to 238lbs So happy.So here is what I did today.
Started with 20 mins run on the treadmill.
Flat Dumbbell Press:
2 warm-up sets of 8-10 reps 40x10/ 40x10
2 sets to failure in 6-8 reps 90x8/ 100x8
Flat Bench Flyes:
1 warm-up set of 8-10 reps 40x10
2sets to failure in 6-8 rep 60x8/ 70x8
1 drop set to failure
Incline Cable Flyes:
1 warm-up set of 8-10 25x10
2 sets to failure in 8-10 reps 60x10/ 80x10
1 drop set to failure
Cable Crossovers:
1 warm-up set of 8-10 reps 20x10
2 sets to failure in 8-10 reps 40x10/ 45x10
1 drop set to failure
Triceps Cable Pushdowns:
1 warm-up set of 8-10 reps 30x10
2 sets to failure in 16-18 reps 70x18/ 95x16
1 drop set to failure
Tricep Cable Pushdowns:
1 warm-up set of 8-10 reps 5x10
2 sets to failure in 16-18 reps 15x20/ 25x18
1 drop set to failure

I tried to do the giant set but the headsmackers and the rockers i couldn't find how to do them so I didn't do them, didn't want to do them wrong and hert myself. I wish that I could go heavier but since I don't have a training partner I do not go as heavy as I could.
 
Day 10 Shoulders with Kris Gethin
Today is the 3rd day of week 2. weight is 240lbs
Seated Smith Machine Military Press:
2 warm-up sets of 8-10 reps 15x10/ 50x10
3 sets to failure in 6-8 reps 70x8/ 90x7/ 100x4 I just couldn't push the rest out on that 3rd set.

One Arm Shoulder Press Machine:
1 warm-up set of 8-10 reps 5x8
2 sets to failure in 8-10 reps 45x10/ 60x10
1 drop set to failure

Superset
Side Raises:
1 warm-up sets of 8-10 reps 5x10
3 sets of failure in 12-16 reps 15x12/ 15x12/ 15x12
Side Raises Behind the back:
3 sets to failure in 12-16 reps

Dumbbell Shrugs:
1 warm-up set of 8-10 reps 25x10
3 sets to failure in 12-20 reps 50x20/ 50x15/ 50x15
Rear Raises:
1 warm-up set of 8-10 reps 20x10
5 sets of 12-16 reps 30x10/ 30x9/ 25x10/ 15x13/ 15x10
I have cardio later today I think I will do a run I like running but I have a PT Test this weekend so I don't want to over do it so the weight for next week will probably higher and I can put more energy into it.
 
Day 11 Calves and Abs with Kris Gethin
My mood when I got up was awake and readly to workout, I couldn't wait to get to the gym. It was a quick workout today 20 min of cardio than calves and Abs.

Standing Calf Raises:
2 warm-up sets of 8-10 50x8/ 50x8
4 sets to failure in 12 reps 100x12/ 110x12/ 120x12/ 130x12
Seated Calf Raises:
4sets to failure in 18-20 reps 90x20/ 100x17/ 90x20/ 90x15
Hanging Leg Raises:
3 sets of 20 reps 20/ 20/ 20
Like I said a quick workout. Kris had donkey calf raises but since I do not have a workout partner I just did the seated calf raises.
 
Day 12 Back and Biceps with Kris Gethin

So I woke-up vary late today but I stayed up late last night. Anyway when I got to the gym I got a call from my Sgt telling me that drill has been cancelled for this weekend, for me that ment that I could workout harder than I was going to.

Reverse Grip Pulldown:
1 warm-up set of 8-10 reps 20x10
3 sets to failure in 8-12 reps 110x12/ 125x8/ 115x8
Wide Grip Lat Pulldown:
1 warm-up set of 8-10 reps 40x8
3 sets to failure in 8-12 reps 105x10/ 135x8/ 130x8
One Arm Dumbbell Row:
1 wwarm-up sets of 8-10 reps 30x8
3 sets to failure in 8-12 reps 50x8/ 50x8/ 50x8
Romanian Daedlift:
1 warm-up set of 8-10 reps 20x10
3 set to failure in 16 reps 50x16/ 50x16/ 50x16
Hammer Dumbbell Curl:
1 warm-up set of 8-10 reps 15x10
3 sets to failure in 18-20 reps 20x20/ 20x17/ 17.5x19
Preacher Machine Curl:
1 warm-up set of 8-10 reps 25x10
3 set to failure in 14-16 reps 50x14/ 55x15/ 55x14
E-Z Bar Curls:
1 warm-up set of 8-10 reps 25x8
3 sets to failure on 8-10 reps 45x10/ 45x10/ 55x7
that was my workout tomarrow is a off day so just cardio.
 
I did this

For Men:
Before you use the formulas, there are two measurements that are required:
Measurement 1: Bodyweight
Measurement 2: Waist Girth (measured at the umbilicus)
Procedure:
1) Multiply your bodyweight by 1.082. Add the result to 94.42. Once your calculation is complete, save the number. à (Bodyweight x 1.082) + 94.42=Result 1
2) Multiply your waist girth by 4.15. Once you get this result, subtract it from the number obtained in step 1 (ie: Step 1 result-Step 2 result). The result obtained after the subtraction is done is your lean bodyweight (your weight if you had no fat in your body at all). à Result 1 - (Waist Girth x 4.15)= Lean Body Weight
3) Finally, subtract your lean bodyweight from your total bodyweight (Total weight-Lean Bodyweight). Once you get the result, multiply that number by 100. Once you get the result divide it by your total bodyweight. This final result is your percentage of body fat. à ((Total Bodyweight - Lean Bodyweight) x 100) divided by (Your Body Weight) = Your Percentage of Body Fat.
Example:
I weigh 190 and I have a 30.5inch waist. Therefore, step 1 is (190 x 1.082) + 94.42 = 300. Step 2 says that my lean body weight equals 300-(30.5 x 4.15)=173.425. Finally, Step 3 says that my body fat percentage is ((190-173.425) x 100) divided by 190= 8.72%.​
 
Day 14 leg with Kris Gethin
Today I went to the gym after churchand by hat time I was not really into it, but here is what I did.

Superset
Leg Extenensions:
3sets to failure in 18-20 full and partial reps 120x18/ 120x18/ 120x 20
Seated Leg Curl:
3 sets to failure in 12-15 reps 110x15/ 120x12/ 120x12
Superset
Hack Squat:
2 sets to failure in 50 reps 50x50/ 50x50
Lying Leg Curl:
2 sets to failure in 18-20 reps 90x16/ 90x12

that was all I was bored just writing it down.

Day 15 Chest & triceps With Kris Gethin
Today is the start of week 3 I fell good last week was a good week, but I did go off on this weekend I had 3 ice cream bars and a piece of cake I feel so bad about that. but today is a new day and I will get back on track no more sweets( expect gum, I am trying to stop smoking to and spermint gum helps with the cravings) but anyway back to what I did this morning.

Flat Dumbbell Press:
2 warm-up sets of 8-10 reps 70x10/ 70x10
2 sets to failure in 6-8 reps 100x10/ 120x10
I believe that I could have gone heavier if I had a training partner but I still got to failure in the right amount of reps.

Straight Arm Pullover:
1 warm-up set of 8 to 10 reps 30x8
2 sets to failure 10-12 reps 50x12/ 50x11
these were right on the right amount of wieght
Incline flyes:
3 sets to failure 10-12 reps 30x10/ 35x10/ 35x10
1 drop set to failure 35lbs/30lbs/25lbs
Overhead Tricep Extensions:
1 set to failure in 12-15 reps 75x15
2 drop sets 100lbs/95lbs/75lbs then 100lbs/90lbs/75lbs
I love drop sets really forces the muscle to the braking point
Dips:
3 sets to failure 12-15 reps 12/12/12/
for the dips by the time that I got to them my triceps could not handle my full body wieght so I used the assistance at 140lbs so I was still doing 100lbs.
Superset
Lying Dumbbell Extensions:
3 sets to failure in 10 -12 reps 30x10/ 15x12/ 15x12
Narrow Pushups:
3 sets to failure for the push-ups I did not count the reps I just went to failure but it was in that many.
Bench Dips:
3 sets to failure in 12-15 reps 12/12/12
these were just bodywieght
I will be sore tomorrow this I know.
 
Day 16 Back & Biceps with Kris Gethin

another day in the hardcore Kris Gethin workout but today when I started the workout I felt good and ready but near the end I lot all motivation.


Reverse Grip Pulldown:
1 warn-up set of 8-10 reps 45x10
3 sets to failure in8-10 reps 135x10/ 120x10/120x10


Lat Pulldown:
3 sets to failure in 12-15 reps 120x12/90x12/100x13


Dumbbell Row:
3 sets to failure in 15-17 reps 35x15/ 35x10/ 35x10


Close Grip Pullups:
3 sets to failure in 10-12 rep For these i used the assistance because I am weak when it comes to pullups


Alternating Dumbbell Curls:
1 warm-up set of 8-10 reps 20x10
3 sets to failure in 12-14 reps 30x12/ 25x12/ 20x10
This was when my motivation just gave out on me but I went to the next exercise


Preacher dumbbell Curls:
1 warm-up set of 8-10 reps 12.5x8
3 sets tp failure in 12-14 reps 20x12
I didn't even finish the rest I was done for the day how do I keep my motivation up
 
Day 17 Cardio with Kris Gethin

Today was an off day so just cardio today I went for a 20 min walk this morning fats pace and then this afternoon (3:30pm) went for a 20 min run in the Florida sun sweat dripping off my face I love that. I chew gum to keep my mouth from getting dry as I runtime for my me
 
Day 19 Shoulders,calves,and Abs With Kris Gethin

This Morning I got up and went to the gym but today I did things a litle diffrent I lifted weights first than did my Cardio But I won't be doing that again I didn't like it so I'm go back to doing my cardio first then the weights. My Motivation is not as high as last week but I will push though it.

Cardio: bike 20 mins 7.20 miles
Superset
Dumbbell Side Raises:
3 sets to failure in 15-17 reps 10x17/ 12.5x16/ 10x15
Front Dumbbell Raises:
3 sets to failure in 15-17 reps 10x17/ 12.5x16/ 10x15

Machine Shoulder Press:
1 warm-up set of 8-10 reps 15x10
3 sets to failure in 15-17 reps 40x17/ 50x17/ 40x10
Rear Delt Raises:
7 sets to failure in 12-15 reps 10x15/ 10x15/ 12.5x13/ 12.5x12/ 10x14/ 10x14/ 12.5x12
Standing Calf Raises:
1 warm-up set of 8-10 reps 50x11
5 sets to failure in 20 reps 130x20/ 120x20/ 110x18/ 90x14/ 70x15
yesterday I had am Ice cream I feel bad about it but a little slip-up will not stop me.
 
Day 20 Legs with Kris Gethin
Saturday I woke up at 7:30am the Gym opened at 8 but I got there at 8:30am I was ready to workout today.
Leg extensions:
2 warm-up sets of 8-10 reps 40x8/ 40x8
1 drop set of 100 total reps 120lbs-30lbs
Leg Press:
2 warm-up sets of 8-10 reps 50x10/ 50x10
3 rest-pause sets to failure in 30 reps 100x30/ 140x30/ 200x30
for the Leg Press I need to go heavier.
Lying hamstring Curls:
1 warm-up set of 8-10 reps 30x10
3 sets to failure in 20 reps 75x20/ 80x20/ 85x20
Hack Squats:
2 warm-up sets of 8-10 reps 0x10/ 50x10
3 rest-pause sets to failure in 30 reps 90x25
My knee was in pain on the work set so I just did one set, plus I do not like the Hack Squats so I think I will do Squats instead.
After that I did my Cardio 20 mins on the stair stepper 61 floors Twists 150 reps 20 mins in the sauna a good workout for me.
 
Day 23 Back & Biceps with Kris Gethin
I was ready for the gym today I started with the weights then with did cardio I know that I said I did not like that but it's not that bad.I feel like I use more energy than when I do cardio first.

Reverse grip Hammer Pulldown:
2 warm-up sets of 8-10 reps 50x10/ 50x10
3 sets of 10-12 reps 140x12/ 180x11/ 180x10
Bent-over Barbell Rows:
1 warm-up set of 8-10 reps 30x10
3 sets of 10-12 reps 90x10/ 80x12/ 80x10
Single- Arm Rows:
1 warm-up set of 8-10 reps 27.5x8
2 set of of 10-12 reps 50x12/ 55x12

Reverse Grip Pulldown:
1 warm-up set of 8-10 reps 45x10
3 sets of 10-12 reps 110x12/ 120x12/135x10
Machine Preacher Curls:
1 warm-up set of 8-10 reps 25x10
4 triple drop sets of 10-12 reps 50lbs,40lbs,25lbs/ 50lbs,40lbs,30lbs/ 50lbs,40lbs,30lbs/ 50lbs,40lbs,30lbs
Ez Bar Curls:
3 triple drop sets of 10-12 reps 45lbs,35lbs,25lbs/ 45lbs,35lbs,25lbs/ 45lbs,35lbs,25lbs
today was a great workout I got my motivation back.
 
Day 23 Shoulders with Kris Gethin
I went to the gym a little later than I ment too that made me a little mad so I used that for my workout.
Side Lateral Raise:
2 warm-up sets of 8-10 reps 50x10
3 sets of 10-12 reps plus partial reps to failure 20x10/20x10/20x10
Shoulder Press:
1 warm-up set of 8-10 reps 50x10
3 drop sets of 10-12 reps 45x12/65x12/60x10
Reaar Delt Raise:
1 set of 12 reps + 20 partial reps 12.5x12
for Cardio I was on the Bike 5.11 miles in 20 mins. A quick workout but a good workout.
 
Day 24 Chest with Kris Gethin

Day 24 Chest with Kris Gethin
Last night I could not sleep so at 5:30 I went to the gym today was chest day.
Pec Deck:
2 warm-up sets of 8-10 reps 60x8/ 60x8
3 Triple drop sets of 10-12 reps 170lbs,135lbs/ 200lbs,185lbs,170lbs/ 205lbs,190lbs,185lbs
Machine Press:
3 Triple drop sets of 10-12 reps 120lbs,80lbs,60lbs/ 120lbs,80lbs,60lbs/ 130lbs,90lbs,70lbs
Incline Dumbbell Flyes:
3 Triple drop sets of 10-12 reps 27.5lbs, 22.5lbs,17.5lbs/ 27.5lbs, 22.5lbs,17.5lbs/ 27.5lbs,22.5lbs
than a 20 min run on the treadmill and 150 twists, short but sweet.
 
Day 27 Legs With Kris Gethin
Today was suppose to be an off day but since tomorrow is easter my gym closes at 2 and I'll be in church untill 1 or 1:30 I switched the days.
Plus I don't like having more than one day off two days in a row is to many for me.

Superset
Leg Press:
3 sets of 85 reps 200x85/ 210x85/ 230x85
20 reps feet at the bottom of the plate
20 reps feet 1 inch up
20 reps 1 more inch up
25 reps feet at the top of the plate
Squats:
3 sets of 20 reps 90x20/ 90x20/ 140x20
Leg Extensions:
2 sets of 12-15 reps 120x15/ 140x20
1 burnout set with partial reps 60x25
I'm not going to do cardio today.
 
Day 29 Tricips, calves,and Abs with Kris Gethin



So today was the first day back in the gym after 2 weeks off but I had to take the time off for reasons that I will not go into. Because I could not go to the gym I would do push-ups and sit-ups and that is the reason that I am not starting over. So today I did triceps, abs, and calves.


V-handle Cable Extensions:
1 warm-up set of 8-10 reps 30x10
3 triple drop sets of 15 reps 105x15/ 150,135,120x15/ 150,135,120x15


Close-Grip Bench Press:
2 warm-up sets of 8-10 reps 30x8/ 30x8
3 triple drop sets of 15 reps 100,70,50x15/ 100,70,50x15/ 100,70,50x15


Overhead rope extenstions:
2 warm-up sets of 8-10 reps 35x8/ 35x8
3 Triple drop sets of 10 reps 65,50x 10/ 57.5,50x10/ 57.5,50x10


Standing calf raises:
7 sets of 20 reps 130/110/90/80/70/60/50


Weighted sit-ups
1 warm-up set of 8-10 reps 25x10
3 sets of 10-12 reps 35x12/ 35x12/ 35x11


Hanging Leg Raises:
2 sets of 15-17 reps 15/15



After that I did 20 mins of the bike 5.87miles
 
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