TweetGreat Pictures!! Way to start a thread. I will be watching for sure, you are starting from a respectable body composition. Cant wait to see your results. I'm cheering you on.
~Trixie~
TweetWell I'm going on vacation over the 4th of July so I decided to hire a personal trainer after some research and several interviews.
Current stats:
5' 6"
165lbs
I will have all measurements tomorrow.
Really going to try not to stray from the diet and training program that was laid out for me.
5x a week fasted HIIT
3x a week ab workout
5x a week strength training
Cycle will be:
Test E 600mg per week
Tren E 400mg per week
Primo E 600mg per week
Anavar 50mg daily
Goal is to get the abs popping with gaining some size or at a minimum not losing the little bit I have.
And my awesome wife is totally on board and prepping all my meals.
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TweetGreat Pictures!! Way to start a thread. I will be watching for sure, you are starting from a respectable body composition. Cant wait to see your results. I'm cheering you on.
~Trixie~
TweetKill it brother!!
Tweetwhat the hell you need a pt for man? a couple % body fat down and you will be peeled completely
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TweetDay 1
Age: 43
Height: 6' 5"
Weight: 165 lbs
Measurements:
Neck - 14.00
Arm - 13.50
Chest - 40.25
Waist - 31.75
Hip - 37.00
Thigh - 21.00
Calf - 14.50
Body Fat - 12.10%
Diet is 2500 calories on workout days. Higher carbs, lower fats.
Diet is 2200 calories on non-workout days. Lower carbs, higher healthy fats.
Today was chest and cardio.
1. Barbell incline press. Warm up to 175lbs x 8 reps (total of 5 sets)
2. Dumbbell incline close grip press x 10 full range, 10 partial reps, 5 full range. 35#. 3 sets.
3. Stretching flat dumbbell flys 25, 30, 35# x 10-12 reps. 3 sets.
4. Bench Flat plate press w/ 3 45# plates. drop set (remove 1 plate after each set) 6-6-6, 5-5-5, 4-4-4.
5. Cable high to low flyes (to belly button) 20# x 12. 3 sets.
30 minutes treadmill run @ 10 minute mile.
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TweetGood Job! You'll be kicking ass on your vacation
TweetI'm 5' 6". Not 6' 5". I wish I was taller. Thanks Trixie for pointing the typo out.
Off to the gym. Today is legs. Hope I can walk tomorrow. I will post an update later.
Happy Sunday everyone.
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Tweet4/30/17 - Day 2
Legs
1. Leg press
4 45# plates x 10,
3 45# plates x 10,
2 45# plates x 10 (hold :10),
8 reps (hold @ bottom 8 sec)
Repeat - 6 (hold :6), 4 (hold :4), 2 (hold :2)
2 sets
2. Hack squat
2 45# plates x 10-12
3 sets
3. Leg extensions 50# x 10,
10 seconds negative,
5 more regular reps
3 sets
4. Leg curls (lying) 55-65# x 10-12 reps
3 sets
5. Calf raises (seated) 2 plates x 10 (toes out), 10 (straight on), 10 (toes in)
2 sets
One thing to note - I never really focused on legs. I typically used my running as my leg workouts. Not anymore!!!
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Tweet5/1/17 - Day 3:
No lifting today
6:00am
30 minutes HIIT
2 minutes moderate pace
1 minute sprint pace
Repeat until completed
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Tweet5/2/17 - Day 4:
Holy shit I can't walk lol.
Since my PT doesn't want me to hit any new body parts until we workout together and he shows me what exercises to perform he recommended I repeat Saturdays workout.
Chest day - same workout except for bench flat plate press as I didn't have a spotter to assist with adding/removing the plates so I did flat bench dumbbell press 45#, 10 reps, 3 sets.
Moderate cardio. I couldn't really run so I hit the rowing machine for 30 minutes.
And I'm sticking to the diet. Although I'm finding it hard to eat all the food every day even at 2600 calories.
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Tweetforce those required cals now man or you will pay for it later.
TGBSupplements REP
https://www.tgbsupplements.com/
Use code 'Baby1' for $5 off your order
TweetIt's funny how 2600 clean calories is more difficult to consume than 3500 of whatever I wanted.
I'm forcing them down every day though.
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Tweet5/3/17 - Day 5:
Back
Weight: 161lbs
1. Wide grip pull up x 10, 7+3, 4+4+2. 3 sets.
2. Seated cable low row x 12. 110#. 3 sets.
3. Wide grip lat pulldown machine x 12. 90#, 100#, 110#. 3 sets.
4. Dumbbell pullovers across bench x 12. 40#, 45#, 50#. 3 sets.
5. Dumbbell 1 arm row (lawn mower) x 12 each arm, 45#, 3 sets.
20 minutes of HIIT post workout
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TweetGood luck my man!!
Tweet5/4/17 - Day 6:
Arms
1. Alternating dumbbell curls x 10. 35#. 3 sets.
3. Seated preacher curls (21's) 7 lower half, 7 full, 7 upper half. 40#. 3 sets.
4. Concentration curls x 10 each arm. 25#. 3 sets.
5. Tricep arm extension machine x 12. 70#. 3 sets.
6. Behind the head Dumbbell press x 10. 45#, 55#, 65#. 3 sets.
7. Skull crushers x10. 30#. 3 sets.
30 minutes moderate cardio - post workout
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