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Cardio

Run 1 mile 8:15 (whoowho P.R.)
5 x25 pushups
5 x 25 situps
5 x 20 (4 count) flutter kicks
4 x 3-3 1/2 pull ups

Great smoke session. Kicked my but. Did my best I mile run. I plan on upping it this week to 1.5 miles. btw I really don't stop at a mile. When I hit the mile, I walk for a bit then sprint back home.

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good work on your PR for that mile run. its hard at first but you get better and better just about everytime

Thanks, I think what is was is that I shaved my chest the day before...easly took off a good 2-3 lbs


Gym--Tuesday

Warmup
Pullups
5 x 3-7 x 110-35

Chest
Bench Press
4 x 10-11 x 225

Back
Low hammer rows
4 x 8-10 x325

Shoulders
Smith press
4 x 8-12 x 160

Legs
Leg Extensions
4 x 12-15 x 275

Hams
Seated Leg curls
4 x 10 x 160

Bi's
machine curls
4 x 125 x 8-10

Tri's
Rope pulldowns
4 x 15-18 x 180

Abs work

First day of getting up at 1am for the gym Only time to really work out for me. Skipped calfs as time got a little tight. Well had to buy a new mp3 player since the stupid dog we are baby sitting TRIED TO EAT IT.

Nice work Joker, but getting up at 1am......damn thats dedication. Good run PR. Enjoy!

hahahahaha

Cardio--Day

1 mile run 8:25

3 x25 pushups
3 x 25 situps
3 x 20 (4 count) flutter kicks
3x 3-3 1/2 pull ups.

Had to sorten work out was pressed for time. Although I did run about 10 secs slower this time, the one thing I noticed when I stopped was....I wasent out of breath at all.

Gym


Chest
Hammer Decline
2 x 13-12 x 275
3 x 9-10 x 350

Back
Low pully Rows
5 x 8-12 x 240-255

Shoulders
Seated Hammer
4 x 11-15 x 160

Quads
Legs Leg Extensions
5 x 13-16 x 280

Hams
Seated Leg Curl
4 x 10 x 160

Bi's
Curl Machine
4 x 9-12 x 125

Tri's
Rope Pulldowns
Down the stack from 110-180

Well thses work outs are making a very noticable differance. Bodyfat has dropped ALOT. yet I'm still able to keep weight at about 271-273 lbs. It may be because I'm on TRT and maybe it is causing me to hold on to muscle instead of burning it up. Just had blood work done and my test is at 815ng. My doc wants in in the 200ng-800ng range, but he was fine with it.

TRT = I'm jealous hahaha

Glad to see your making progress Joker.

Can't beat it. With my ins I end up paying $10 for a 3 month supply.

Sat--Gym

Chest
Hammer Decline
5 x 9-11 x 350

Back
assisted pull ups
5-6 x 4-8 x up the stack
Wide grip pulldown
1 x 12 x 225
4 x 6-9 x 240

Shoulders
Seated hammer
4 x 12-15 x 160

Legs
leg extensions
5 x 11-12 x 190 (differant mach)

Hams
seated curl
4 x 10 x 175

Bi's
Curl Mach
4 x 11-13 x 125 (differant mach)

Tri's
rope pulldowns
7 x 12-15 x down the stack

Skipped my cardio yesterday.

What's TRT ?