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!

Sunday's workout routine

Shoulders, side delt's, rear delt's, traps, tri's....

Free weght shoulder presses= 3 sets 160lbs for 9 reps twice, last set with 150 for 12 #warmed up prior to working sets. Rear Delt's 45 lb dumbells for 12 reps, then 30 lb dumbells for 12 (lighter weight resulted in better pump), Shrugs (behind the back (free weight with bar=5 45's, a 10 and a 5 for 12 reps twice, side delts= dumbells 30 lbs for 9 reps (turned wrists as if pouring a pitcher of water, felts more of a pump by doing so)= 2 sets, Tri's close grip presses= 155 for 10 reps, then added a 5 for 9 reps, then took off a 10+added a 5 and 2 1/2 for 11 reps.

This workout was the best in a couple of months. Have been on a mini diet pro-280, carbs-100-200, fats-25-35 for about 3 weeks. Bumped up calories after this workout to pro-280, carbs-400, fat 40. Weighed in yesterday at 190, which is down a few lbs since last week. Do not want to start losing weight too quickly. Will keep the numbers (regarding diet) higher on workout days, and on non-workout days keep them to the previous lower ratio's.