SEP. 29 – Extra Workout & Cardio

Cybex Rotary Calf – 320x3x20
Donkey Calf Raises – 400x3x20
Leg Ext. – 135x3x10
Hip Abduction
50x2x10
90x3x10
Pulldows w/V-Bar – 180x3x10
Pec Deck – 150x3x10
Preacher Curl Machine – 90x3x10
Tricep Ext. Machine – 90x3x10
Inc. DB Curls – 30x3x10
Overhead Tricep Ext.
60×10
80×10
100×10
Face Pulls – 80x3x10
Wrist Roller Machine – 40×3
Elliptical Traininer – 30 min.

SEP. 27 – ME BP

Rotator Cuff Work
Blast Strap Pushups (pause at bottom) – 3×12
BP
45×5
95×5
135×5
185×5
225×3
275×3
315×1
365×1
405×3 <-- add Ult. Denim shirt & 3 boards 475x1 <-- 1board | no touch 505x3 <-- 1board | no touch 525x1 <-- no boards | no touch 545x0 <-- went below support of shirt 545x1 <-- 1/2 inch from touching 525x5 <-- add 5 board 545x3 575x3 Clay Lats - 208x3x10 Mini band rear delts - 3x12 My weight was down to 254.5lbs today, down from 260lbs on Monday. I started my diet this week. I am not going to drop it all in a week like I have been doing lately. I will do shirt work in another two weeks and by then I will be down to around 245lbs. This will make it easier to touch in my shirt.

SEP. 24 – DE BP

Blast Strap Pushups (pause at bottom) – 3×12
Rotator Cuff Work
DE Floor Press w/doubled monster minis
185x2x3
205x2x3
225x2x3
275×1
295×1
315×1
5 Board Press
365×5
385×5
405×5
425×2
CSR – 135x3x15
Super Set
Clay Lats – 140×10, 195x2x10
Seated DB Laterals – 25x3x10
Seated DB Curls – 25x3x10

SEP. 20 – ME BP

Hammer Strength Incline BP
155×15
195×10
215×10
235×10
Pec Deck
150×15
200×10
22x2x10
Rear Delt Machine 150x3x10
Lateral Delt Raise Machine – 60x3x10
T-Bar Row
135×10
180×10
225×10
Hammer Strength Seated Shrug – 180x3x10
Tricep Ext. Machine
50×10
70×10
90×10
100×10
Overhead Cable Tricep Ext.
50×10
70×10
90×10
Preacher Curl Machine – 95x3x10