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Weighted vest, combos, circuits, plyos and bag work

7/20/17

Fullbody

Tread/Row
10 minutes

Pulldown
180 x 8
200 x 8
220 x 6
240 x 5, 5, 5

Bench
185 x 12
235 x 5, 5, 5, 5

TB Deads
255 x 10
335 x 5, 5, 5, 5

Lying Triceps Press
25 (3)

Weight: 190
Waist: 38 :(

* Been lifting 3 days a week plus surfing 3 days a week (and eating like a pig!!)
 
8/7/17

UPPER

Smith Bench
215 x 7
225 x 5
245 x 3
265 x 2
285 x 1
265 x 2
245 x 3
225 x 5
205 x 7

Tbar Row
135 x 10 (3)

Dips
15 (4)

Pulldowns
180 x 10
200 x 8
220 x 7 (3)

OH Triceps Press
20 (4)

Weight: 196
Waist:38.5 :nail:

*I packed on my summer 10lbs and 2" (damn it!!)
 
8/15/17

Still hitting the gym 3-4 days and 3 days of surfing.

Weight: 192
Waist 37.5 - 38

Going on a 4-6 week cut after Labor Day to get my Weight down to 186 and Waist 36"
 
8/25/17

Upper

* shot hoops for 20 minutes

Bench
215 (87% of 3RM) x 3 (8 sets with 30 second RI)

Tbar Row
155 x 3 (8 sets / 30 sec RI)

Dips / Pullups Superset
12 / 8 (4 sets)

Lying Triceps Press
25 (3)

Hang Clean
135 x 3 (5)

Weight: 192
Waist 37.5
 
8/29/17

UPPER

pullups
10 (4)

Dips
12 (4)

Tbar Row
155 x 3 (8 sets)

Smith Bench
225 x 1 (10 second RI) (10 sets)
245 x 3 (8 sets)

Lying Triceps Press
25 (3)

Seated Curls
40 x 8 (3)

Weight: 192

============

8/30

Lower

*shot for 20 minutes

Squat
235 x 3, 4, 5, 6

Hamstring Curl
80 x 20 (4)

Ab Wheel
20 (4)
 
8/31/17

Lower

* shot 20 minutes

TB Deads
355 x 3 (5 sets)

Hamstring Curl
85 x 15 (3)

Hanging Leg Raise
15 (3)

Weight: 192
 
9/1/17

UPPER



9/2/17, 9/3/17, 9/4/17

Surf



====


9/5/17

UPPER

Smith
185 x 10
215 x 8
225 x 5
235 x 4
245 x 2
255 x 2
265 x 2
185 x 15

Row
135 x 8 (3)

Dips
15 (3)

Pullups
10 (3)

Weight: 196
Waist: 38.5


Diet Change ***** Cut out bread, pasta, crackers. Grilled Chicken and lots of veggies; Back on the 6 week program to drop 11lbs and 2.5 inches (seems familiar). Goal is 185lbs and 36" waist by October 13, 2017

9/5/17 196lbs and 38.5 waist
9/15/17 191lbs and 37.5" waist
9/27/17 188lbs and 37" waist
9/6/17 186lbs and 36.5" waist
9/13/17 185lbs and 36" waist * (GOAL is to drop 11lbs and 2.5" on waist in 6 weeks)

Here goes...

==================


9/6/17

LOWER

Ab Wheel
20+ (4 sets)

Squat
185 x 10 (4)

SLDL
185 x 10 (4)

Hanging Leg Raise
20 (3)

Standing Calf Raise
90 x 15 (4)

Weight: 194
 
10/4/17

Well I"m about a month late starting this ...

Cut most of the shit out of my diet.... on 9/26/17

9/25/17 199lbs and 38.5 waist (Major bloat)
10/4/17 191lbs and 37.5" waist (abnormal drop in weight in 9 days...)

GOALS and DATES

October 2017
10/15/17 191 and 37.5 waist
10/22/17 190 and 37.25"
10/29/17 189 and 37" waist

November 2017
11/5/17 189
11/12/17 188 and 36.5 waist
11/19/17 187
11/26/17 186 (Just in time for Thanksgiving!!)

186lbs and 36" waist * (GOAL is to drop 13lbs and 2.5" on waist in 6 weeks)

Still training 4-5 days a week; Since we are not on the sandbar anymore, snacking and drinking has reduced (cut in 1/2 at least); No more sugar, limited bread and crackers; Lots of cucumbers and red peppers for snacks instead of chips and cheese;

Amazing how this works :)
 
11/27/17
Fullbody

10 min on elliptical

Trapbar Deads
295 x 8 (4 sets)

Dips
12 (4)

Pullups
9 (4)


10 min on elliptical

Weight 196
Waist 38

===

11/29/17
Fullbody

T-bar Row
135 x 10 (3)

Smith Bench
225 x 3 (8 sets @ 30 second RI)

Super Squat
4 plates x 8
6 plates x 8
8 plates x 8
10 plates x 8
12 plates x 8
14 plates x 5
6 plates x 20


10 min on elliptical

===

11/30/17
Core

10 min on elliptical

Ab Wheel
20 (4)

Farmers Walk
255 x 10 steps (4)

Hanging Leg Raise
15 (4)

Overhead Squat
60 x 10 (4)

Lying Leg Raise
25 (4)

Treadmill
Incline 5.0 / Rate 4.0 (10 minutes)

Weight: 193
Waist: 38
 
12/1/17

Fullbody

10 min on ellip

Pulldowns
160 x 8, 8
175 x 8
190 x 8
205 x 8
220 x 8
235 x 8, 8

Corner Press
45 x 15, 15
70 x 15 (4 sets)

Squat
185 x 8 (4 sets)

Treadmill
10 min

Weight: 193
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
12/1/17

See i did not start my goal....It's time to start posting again


Current
11/27/17 196 and 38 waist

Planned cut and goals:
12/1/17 193 and 38 waist
12/4/17 193 and 37.75
12/11/17 192 and 37.5
12/18/17 191 and 37.25
12/25/17 190 and 37 (Merry Christmas!!)

January 2018
1/1/18 189 and 36.75
1/8/18 188 and 36.5
1/15/18 187 and 36.5 *
1/22/18 186 and 36.25
1/29/18 185 and 36 (Happy Bday to me)
 
12/18/17

FULL

* 10 min on ellip

Row
135 x 10 (3)

Smith
185 x 10
205 x 10
225 x 5
245 x 3
265 x 2
205 x 10, 10

Squat
185 x 10
235 x 4, 4
185 x 10, 10

Triceps BW Press
25 (4)

10 min on tread

Weight: 193
Waist: 37.5
 
12/20/17

Full

10 min on elliptical

Pulldowns
160 x 8
180 x 8
200 x 8
220 x 8
235 x 3 / 200 x 3


Dips
15 (5)

Sumo Deads
255 x 5 (5)

Deads
255 x 5 (3)
305 x 5 (2)

10 min on tread on incline


Goal was: 12/18/17 191 and 37.25

12/21/17
Weight: 191
Waist: 37.25

* Hit my goal a couple days late but very happy; Eating well; Lots of chicken and broccoli; Limited alcohol and junk food; Doing 3 fullbody workouts plus 2 GPP style workouts a week;

Remaining weekly goals

January 2018
1/1/18 189 and 36.75
1/8/18 188 and 36.5
1/15/18 187 and 36.5 *
1/22/18 186 and 36.25
1/29/18 185 and 36 (Happy Bday to me)
 
12/29/17

Fullbody

10 min on elliptical

Pullups
10 (5)

Dips
15 (5)

Trapbar Deads
255 x 5
345 x 3, 5
365 x 5
385 x 3
255 x 15
165 x 25

Lying Triceps Press
20 (5)

Treadmill
10 minutes

Had my weight down to 191 8 days ago then let my diet slide a bit over the holidays. Still hitting the gym 5 days per week. 3 fullbody and 2 GPP workouts.

Weight: 195
 
12/30/17

GPP

Elliptical 10 min

Row Machine 10 min

Ab Wheel
20 (5)

Goblet Squat
70 x 20
95 x 10 (3)

Hamstring Curl
75 x 20
85 x 15 (3)

Reverse Fly
30 x 12 (4)

Triceps OH Press
20 (4)

Pullup/Pushups Ladder
10/30
9/25
8/20
7/15
6/10

Treadmill
10 min @ 4.0
 
12/31/17

Fullbody

18 min on Elliptical

Smith Bench
185 x 10
205 x 5
225 x 4, 5, 5
245 x 2
185 x 10, 10

Tbar Row
135 x 10 (3)

Squat
185 x 8, 10, 8

Treadmill
10 min
 
1/1/2018

Weighed in at 200.8 (wow!!!)

1/2/2018

Upper

Row machine 10 min

DB Row
80 x 10 (3)

DB Press
65 x 12, 10
80 x 8,7

Chin / Dip
10 / 12
10 / 15
10 / 14

Hang Clean
95 x 8, 10, 10

Lying Triceps Press
20, 20, 20

Treadmill 10 min

Weight: 196
Waist: 38.25
 
1/3/2018

Lower

10 min on elliptical

Ab Wheel 20 (4)

Trapbar Deads
255 x 5
305 x 5
325 x 5 (4)

Hanging Leg Raise
15 (3)

Hamstring Curl
75 x 15
80 x 12 (3)

Goblet Squat
75 x 15 (4)

Treadmill 10 min on 5.0 incline

Weight: 194
Waist: 38.25

Happy to drop 6 of the 10 lbs I put on between 12/21/17 and 12/31/17. I knew most of the weight was water and bloat. The key is to drop 1 lb per week and .25 inches on my waist.

Target is 188 and 36.25 (which is 2" on my waist and 8 pounds) over 8 weeks.

1/2/18 196 38.25 * Starting weight
1/9/18 195 38
1/16/18 194 37.75
1/23/18 193 37.5
1/30/18 192 37.25
2/6/18 191 37.00
2/13/18 190 36.75
2/20/18 189 36.5
2/27/18 188 36.25 *Goal
 
1/5/18

UPPER

1/6/18

LOWER

1/8/18

UPPER

(3 workouts while on vacation)

1/10/18

Lower

10 min on elliptical

Ab Wheel 20 (4)

Trapbar Deads
255 x 5
305 x 5
355 x 5
375 x 3 (2)
255 x 12

Hanging Leg Raise
15 (3)

Hamstring Curl
85 x 15
90 x 12
95 x 10 (2)

Treadmill 10 min on 5.0 incline
 
1/12/18

Off


1/13/18

Upper

10 min on elliptical

DB Press
75 x 12 (4)

DB Row
95 x 10 (3)

Rack Pulls
315 x 5
365 x 2
315 x 5

Dips / Sup Grip Pullups
15 / 10 (3 sets)

10 min on tread

Weight: 194
Waist: 37.5



1/14/18

OFF
 
1/15/18

Lower

10 min on elliptical

Trunk Pulldowns
82 x 20
92 x 20 (3)

Squat
225 x 5,6,7

Hamstring Curl
80 x 15
85 x 15
90 x 15
95 x 15

Super Squat on Toes
180 x 10 (3)

10 min on tread

Weight: 192 (2lbs ahead of schedule)
Waist: 37.5 (1/4 inch ahead of schedule)

* It helps that we did not have any parties or go out for dinner and drinks this past weekend. I have a tendency to put on 3 lbs over the weekend consuming bad food/drinks. Eating lots of veggies and a ton of water.
 
1/17/18

UPPER

elliptical 10

Corner Press
70 x 12 (4)

Straight Armed Pulldown
62 x 20 (4)

Tbar Row
135 x 10
145 x 8
155 x 8

CG Smith Bench
185 x 10 (4)

Seated DB Curl
40 x 10 (4)

Reverse Fly
30 x 15 (3)

Lying Triceps Press
20+ (4)

Weight: 191.2 (3lbs ahead of schedule)
Waist: 37.5 (1/4 inch ahead of schedule)
 
1/17/18

Lower

10 min on elliptical

Ab Wheel 20 (4)

Trapbar Deads
255 x 5
345 x 5 (4 sets)

Hanging Leg Raise
15 (3)

Hamstring Curl
85 x 15
90 x 12
95 x 10 (2)

Treadmill 10 min

Weight: 192
 
1/19/18

LOWER

Elliptical 10

Squat

Hamstring curl

Standing Calf Raise

Treadmill

Weight: 191.6
Waist: 37.5


1/20/18

HEART Workout

10 min on elliptical

Straight Armed Pulldown
60 x 20 (4)

Farmers Walk (DBs)
90 x 100 steps (3)

Row Machine 10 minutes

Sled
2 plates (push/pull) (4)



1/22/18

UPPER

10 minutes on elliptical

Smith Bench
185 x 10
205 x 8
225 x 5
245 x 3
205 x 10
185 x 12

T-Bar Row
135 x 10 (3)

Dips
15 (3)

Pullups
10 (3)

Lying Triceps Press
30+ (4)

Weight: 191 (first time I weighed less on Monday compared to the previous Friday) Kept diet in check over the weekend.
 
1/23/17

LOWER

10 on ellip

Ab Wheel
20 (4)

Squat
185 x 12 (3)
135 x 20

SLDL
185 x 10 (3)

Seated Calf Raise
45 x 15 (3)

Treadmill
10

Weight: 191
Waist: 37.5

================

1/24/18

Day Off

Weight: 188 (goal 193)
Waist: 37.0 (goal 37.5)

* Very happy to be ahead of schedule in both weight and waist. Hope I can stay under 190 after the weekend.
 
4/26/18

Still hitting UL off UL routine

Had right knee scoped 4 weeks ago to clean up meniscus tear.

Back to 275 x 10 Trapbar deads already. Goal is to hit 405 for 3.

Squatting is a little slower but working on Goblet squats with 50 lb dumbbell to work on ROM

Weight is back up to 194 and waist around 38.

Doing lots of pull-ups and pushups, Tbar row, corner press, bench and a some trap work.

Time to dial in the diet for May.


Sent from my iPhone using Tapatalk
 
Look who else came back. Whuudup, amigo! Long time!
 
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