10 min treadmill 12 grade (incline) 3.5 MPH
Dumbbell Bench Press
25 lbs (each hand) x 15 reps. \30 lbs x 12 reps. \35 lbs x 10 reps. \40 lbs x 8 reps. \45 lbs x 6 reps. \40 lbs x 12 reps

D/B Incline Press
20 lbs (each) x 15. \25 lbs x 12. \30 lbs x 10. \35 lbs x 10. \40 lbs x 8. \30 lbs x 12

Barbell Bench Press
85 lbs x 15. \105 x 12. \125 x 10. \145 x 8. \185 x 6. \195 x 4

D/B Preacher Curl
20 Lbs x 12. \25 x 10. \30 x 8. \35 x 6. \25 x 8

Alternate Hammer Curl (D/B)
25 x 15. \30 x 12. \ 35 x 10. \40 x 7. \25 x 12

Concentration Curl (D/B)
20 x 12. \25 x 10. \30 x 8. \35 x 6. \25 x 12

Seated Calf Raises
45 x 20. \90 x 15. \115 x 12. \125 x 10. \135 x 8. \145 x 6. \90 x 12

I rest 45 seconds between each rep and 1 min 30 seconds between each set.
Once I complete my weight work out, I do 45 min on the tread mill.
15 grade (incline) at 3.5 to 4.1 MPH

Back at the Gym to complete my nightly cardio.
60 Min on treadmill. 15 Grade at 3.5 to 4.2 MPH

60 min treadmill 15 grade at 3.5 to 4.1 mph

Hey horty..

Saw a new gym log and thought I'd stop by to say hello.

Looks like you're off to a rippin start and have a plan. Best of luck with it!

And cheers!

thanks, I am feeling great. My strenght has increased and the extra cardio has realy helped in stripping away some of this stuborn fat.

Warm up

10 Min Treadmill 3.6 MPH 14 grade

D/B Preacher Curl
20 Lbs x 12. \25 x 10. \30 x 8. \35 x 6. \25 x 8

Alternate Hammer Curl (D/B)
25 x 15. \30 x 12. \ 35 x 10. \40 x 7. \25 x 12

Cable Curls
30 x 15 (each arm) \40 x 10. \50 x 8. \60 x 8. \ 50 x 10.
This was th first time I tried the cable curls, I am blown away with the amount of weight I was able to lift; also my bi's are still pumped, I love this excersise.

Tricep Cable Pull down
80 x 15 (both Arms) 90 x 12. \100 x 10. \110 x 10. 120x 8. \100x 12

Cable One Arm Extention
20 x 15. \30 x 12. \40x 10. 50x 8. \60x6. \40x12

Cable One Arm Extention Reverse Grip
20 x 15. \30 x 12. \40x 10. 50x 8. \60x6. \40x12

Tricep Cable Pull down Rope
40x15 (both Arms) 45x12 \50x10. \60x8. \70x6. \40x12.

Finnished by completing 20 min on stairmaster level 6

8:30 A.M I take my E/C/A stack with 24 Oz of water
8:50 A.M Treadmill 65 min 3.5 to 4.1 mph 15 grade

Heading back to the gym to lift some weights.

10 Min Traedmill 3.6-4.1 mph 15 grade

Work Out

Shoulder Press (Universal Machine)
80 lbs x 15. \90 x12. \100x10. \110x8. 120x8. 100x12.
Dumbbell Shoulder Press
25x12 (each hand) 30x10. \35x8. \40x8. \45x6. \40x 12.

Seated Cable Row
80x12. \90x10. \100x8. \110x8. \120x6. 100x9.
Wide-Grip Pulldowns (Behind The Neck)
70x15. \80x12. \90x10. \100x8. \110x6. \90x15.

Tricep Cable Pull down
80 x 15 (both Arms) 90 x 12. \100 x 10. \110 x 10. 120x 8. \100x 12

Cable One Arm Extention
20 x 15. \30 x 12. \40x 10. 50x 8. \60x6. \40x12

Cable One Arm Extention Reverse Grip
20 x 15. \30 x 12. \40x 10. 50x 8. \60x6. \40x12

Tricep Cable Pull down Rope
40x15 (both Arms) 45x12 \50x10. \60x8. \70x6. \40x12.

I finished my workout by, completing 25 min on treadmill 3.6-4.1 mph 15 grade.

Warm Up
10 Min Traedmill 3.6-4.1 mph 15 grade

Workout
Leg Press
215x12. \305x10. \395x8. \485x6. \360x12
Seated Leg Extention
160x12. \170x10. \180x10. \190x8. \205x6 \170x12

Lying Leg Curls
40x12. \50x10. \60x8. \70x7. \60x12. (Feel The Burn)

Seated Calf Raises
45 x 20. \90 x 15. \115 x 12. \125 x 10. \135 x 8. \145 x 6. \90 x 12
Standing Calf Raises (machine)
200x15. \220x15. \230x10. \240x8.

Could not w/o yesterday (July1); the gym was closed due to Canada Day.

9:30 A.M I take my E/C/A stack with 24 Oz of water
9:50 A.M Treadmill 75 min 3.5 to 4.1 mph 15 grade

Hey there -

Good job on the workouts! You're doing great!

Keep up the good work!

- Built

11:30 A.M I take my E/C/A stack with 24 Oz of water
11:50 A.M Treadmill 75 min 3.5 to 4.1 mph 15 grade

Thanks, & thanks for the tip.