Chest,10/8 Chest-Arms

Flat Bench- 3 sets 180,225,225- 5 reps each set
Db slight press- 3 sets 90,110,110- 8,8,10 reps
Incline Db fly- 2 sets- 11,12- 65,70
Cable Curl- 2 sets 8,9- 80,85
Rope pressdowns- 2 sets- 8,9- 95,90
Hammer Curls- SS 3 Sets 12,10,11- 70,65,60
Dips SS- 3 Sets - 12,10,10

Diet- Refeed
Feeling good, and not as hungry as dieting in the past. More fat in the diet certainly helps with energy etc.

Legs+Calves for Mon/06

Extensions- 3 sets- 40,60,70
Squat- 3/D- 175,165,155 5 reps
Leg Curl- 2/D- 75,70
Bar Lunge- 2 Sets- 135 for 10
Calf Raise- 3 Sets- 75lbs for 20 reps


**Cardio also done today (Tues,07) as well!

Back and Shoulders for Fri,10/03, Cardio 10/04

Lat pull under-2/D 175 for 6,145 for 5
T Bar row- 2/D, 185 for 10, 175 for 8
Rope pulldown- 2 sets- 155 for 10, 186 for 8
Db press- 2/D-85 for 6, 75 for 6
Front raises- SS- 35-10,30-11,25-11
Seated side laterals- SS-35-12,30-11,25-12
Abs- 3 sets of crunches with 25 lb ball

Cardio- HIT 15 minutes etc..
No changes in diet as well.....

Wed,10/01 Chest+Arms

Flat Bench-3 170,225,225 5 reps for each set
Slight Db press-3 sets of 10,10 ,10 95,110,110
Incline Db fly- 2 sets 10,12 with 65,65
Cable curl- 2 sets 10,10 with 80,80
Rope press down-2 sets of 9,10 with 90,90
Hammer curl- SS 3 sets of 11,12,12 with 65,60,65
Dips SS- 3 sets 11,11,10

**Also did cardio Tues,10/30 per HIT. No change in diet, still following what was given. thanks

Mon,09/29- Legs+Calves

Leg ext- 3 sets 30lbs,50,70, for 10 reps
Squat- 3/D 165lbs, 155,145 for 4,5,5
Leg curl- 2/D 75,65 for 5,6
Bar lunge- 2 sets of 115 for 10
Calf raises- 3 sets with 40lb on standup machine for 20 reps

Waist size- 31-32
Weight- no change
Can tell that I'm getter leaner, and keeping the muscle, possibly adding a little as well.

Cardio for Sat,09/27

Warmed up 5 mintes on bike, then did 15 minutes of intervals, and then a 10 minute cooldown. Been feeling strong during each workout, and the cardio seems to be on point as well.

Will have weight and waist size logged on Mon.

Cardo for Thurs/25th

Was done while walking with a client's dog. Was warmed up from previous short walks, then did the HIT program submitted. Total time was 15 minutes minus the cooldown!