Gym Day

Bench Press
225 x14
245 x10
265 x8
275 x6
285x 5
235 x9

Smith Super wide grip Incline
180 x12,11,9,10

Decline Hammer
275 x16,14
295 x12

Wide grip Machine Flys
220(stack) x14,15,12,12

Tri's

Close Grip Bench Press
155 x15
165 x13
175 x10
185 x8,6

One arm reverse grip pulldown
60 x15
70 x14
80 x11,10

added some dips

Cardio Treadmill 37 min

Ab stuff

Gym Day

Quads

Hack Squat
180 x14
230 x12
270 x13
320 x10
360 x9
410 x6

Leg Press (high Rep)
500 x18,21,18,23

Leg Extensions
190 x14
195 x15
200 x14
210 x13

Hams

Lying Leg Curls
110 x12
115 x8
110 x8,9

Seated Leg Curls
130 x8,10,11,11

Calfs

Seated Calf Extension (plate loaded)
205 x12,14,13,11,13,12

Calf Extension Machine
280 x14,15,15

Ab Stuff

Cardio Threadmill 15 min

I have bumped up cardio to 2 sesions a day, the second is p.m. cardio on my recumbant bike, normally for no more than 20 min.

Gym Day

Shoulders

Smith Press
180 x8
230 x6
210 x7,6
200 x7

Plate loaded shoulder press(contraption)
100 x10,8,9

D.B. Side Laterals(slow controlled)
30 x14,13,12

Rear Delt, reverse flys
130 x13,10,9

Traps

D.B Shrugs
100 x15
120 x15
130 x13,12

Hammer Shrugs
410 x10,10,12

Cardio 23 min threadmill

Was able to pick up a bunch more chicken from work. 55lbs of B/S chix breast and 50lbs of whole chicken cut up 8 ways. All for $62.

Weighed in this morning at 280 even.

How do you do reverse flys?

IW

I don't know what the machine is called, but you sit facing the pad, handles are in front of you and you swing your arms out and back to hit rear delts.

its the same machine as the wide grip flys, you just adjust the handles and site backwards to hit rear delts

Gym Day

Back

Rack Pulls (bars set just below knees)
225 x12
315x 12
365 x12
405 x11
455x 8
495 x8
545x 3

Hammer High Pull
360 x8,9,9,7

Low pully Rows
270 x10,10,9

Wide Grip Pulldowns(slow)
195 x11,10,10

Bi's

Alternating D.B. Curls (standing)
50's x11
55's x9,10,
60's x 9

Preacher D.b. Curls (slow)
35 x10,9,8

Cable Curls
120, 100, 80
did 2 triple drop sets

Cardio 36 min threadmill

ab stuff

felt great at the gym today, lots of energy.

Nice poundages :)

Thanks, felt real good doing rack pulls again.


Gym Day

Chest

Bench Press
225 x14
245 x9
265 x7
275 x6
285 x5
295 x3

Smith Super Wide Grip Incline Press
180 x12,13
200 x9,9,9,8

Wide Grip Fly Machine
220(stack) x12,14,11,13,14

Tri's

C.G.B.P
155 x16
175 x13
185 x8
195 x8
205 x5

One arm pully kick back
60 x14
70 x15
80 x14,11

Cardio Threadmill 20 min

Ab Stuff

Cardio Recumbant Bike 20 min

Home Day

Box Squats (just almost right at parallel)

135 x16
225 x12
275 x12
295 x10
315 x9
335 x5
225 x20,20 (I can't begin to tell you how much fun these are LOL)


Cardio Recumbant Bike 30 min

Gym Day

Shoulders

Smith Press
140 x13
190 x10,11,11,9,9

Standing D.B. Side Laterals
35's x13,13,12,13

Rear Delt Machine
120 x15
130 x15
140 x12,14


Traps

Smith Shrugs
180 x18
270 x16
360 x13,14
410 x11

Abs stuff

Cardio Treadmill 35 Min.

more Ab Stuff