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Siguiente
26 junio 2016
Peso:
Disminuído hasta ahora:
Aún para ir:
Dieta seguida:
107,5 kg
5,9 kg
7,7 kg
Bien
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peso estable
21 junio 2016
Chest and Back
DB flyes flat 4.2.4
40x10 w-up
50x8 w-up
60x8 working set
s/s
Incline DB Press 4.2.4 30 deg.
60x8 w-up
70x8 working set
Low Cable Flyes 4.2.4
40x5 working set
DB pullovers 4.2.4
45x10 w-up
60x6 working set
S/S
Reverse Grip Chin 4.2.4
-130x8 w-up
-120x6 working set compound with Lat shrug 4
BB Row Reverse Grip 4.2.4
135x10 w-up
225x8 working set
Deadlifts 4.2.4 conv.
225x10 w-up
315x8 working set, used straps
Treadmill random hills 15 min.
age 57
weight start 238 end 236
in and out 1 hour. Tired out at the end. I'll schedule a week off in next cycle.
(1 comentario)
19 junio 2016
Delts and Arms
DB side raises 4.2.4
17.5x10 w-up
20x10 w-up
25x10 positive fail rest pause and partials last
DB rear delt laterals 4.2.4
20x10 w-up
25x 10 positive fail +static hold last rep.
Seated DB Press 4.2.4
50x8 w-up
60x6 positive fail +3 partials at end
Barbell Curls 4.2.4
65x10 w-up
85x6 positive fail, cheat up +2 forced eccentric
s/s
Incline Zottman DB Curl 4.2.4
25x6 positive fail
Scott One Arm Curl 4.2.4
25x6 Positive fail +2 partials
Lying French Press 4.2.4, ring finger on smooth grip
65x10 w-up
85x10 w-up
105x8 positive fail
s/s
Dips 4.2.4
-130x5 positive fail +3 eccentric +2 partials
OH DB One Arm Ext 4.2.4
25x8 positive fail
Arms toasted no Forearms.
Treadmill 15 hills random L7
Deep pump and burns.
weight in 237, out 236 water
45 minutes
Fat caliper reading puts me at +/- 19% going down. Scale weight slow (no worries)
Heart rates have improved considerably through HIT and cardio. Pulse improving. Time to eat! I'll have some more carbs today.
(1 comentario)
16 junio 2016
Legs
Leg Extensions, split leg, 4.2.4
60x15 w-up
80x12 Working set rest pause last 2 reps to positive fail
Leg Press 4.2.4 close stance
200x15 w-up
400x12 w-up
600x12 working set to positive fail
Calve press 4.2.4
400x15 toes out to positive fail
400x15 toes in to positive fail
Seated Leg Curl 4.2.4
100x12 w-up
120x12 working set to positive fail
Seated calves 4.2.4
90x12 toes out to positive fail
90x9 toes in to positive fail
Bike Random hills L8 15 minutes
weight in 238 out 237
50 minutes
(1 comentario)
16 junio 2016
Body measurements are moving to the right places. Waist is down, chest increase, arms increase, legs increase. Seem to be dialed in for the moment. Not concerned with scale. Heck I even look taller :)
"Habits Trump Goals"
Peso:
Disminuído hasta ahora:
Aún para ir:
Dieta seguida:
107,5 kg
5,9 kg
7,7 kg
Bien
(5 comentarios)
Perdiendo 0,4 kg a la Semana
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