Thanks for the feed back.

Did some ab work tonight

Well I was away for a few days, I had too much fun, so its back to the grind.

7 Min warm up on T/M 15 grade 3.5 mph


Shoulder Press (Universal Machine)
100 lbs x 15. \110 x12. \120x10. \140x8. 140x8. 120x12.

Seated Cable Row
80x12. \90x10. \100x8. \110x8. \120x6. 100x9.

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

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.

60 Min T/M 15 Grade 3.6 MPH
I will be going back later tonight for more cardio and a sauna (I have to get all the toxins out of my body)

E/C/A Stack
45 Min on treadmill 15 Grade at 3.5 MPH

Well I just placed my order at SND for Betagen, Creatine and a protien mix. I am going to give myself a 1 month break from the E/C/A stack and see if I can put on some lean muscle mass. Wish me luck. I will be posting some pictures soon.

8 Min Treadmill 3.5 mph 13-15 grade

Workout
Leg Press
200x15. \290x12. \360x10. \450x8. \380x12

Seated Leg Extention
135x12. \145x10. \150x8. \185x6 \170x12

Lying Leg Curls
40x12. \50x10. \60x8. \70x6. \60x12.

Seated Calf Raises
45 x 20. \90 x 15. \115 x 12. \125 x 10. \145 x 9.
Standing Leg Curls
235x20/ 280x15/ 325x12/ 370x10/ 415x12

Ended with 25 min on T/M 12-15 grade. 3.2-4.5 mph

E/C/A Stack
65 Min on treadmill 15 Grade at 3.5-4.1 MPH

Well there it is I am at 180. The only thing is I still have a little belly and my love handles are small, but still there. So whats a boy to do? Shoot for 175 I guess. Starting Monday I will take a 6 week break from the E/C/A stack and supplement with Creatine. I will also change my cardio up a bit; instead of doing two 1 hour sessions I will do 45 min in the morning and 1/2 after my weights. I will be concentrating on adding muscle. (Go big or go home approach)

Todays W/O
E/C/A Stack/ 65 Min T/M 13-15 Grade 3-4.5 mph.
To burn the same amount of calories for each work out I have to expend more energy because of the weight I have lost. Which is a good thing

E/C/A Stack
65 Min on treadmill 15 Grade at 3.5-4.1 MPH

E/C/A Stack
75 Min on treadmill 13-15 Grade at 3.5-4.1 MPH

I stepped on the scale this morning at the gym, before my W/O and in the buff, It looks like I am 178.5. I have been doing 2 carb up meals on Saturdays and it seems to be doing the trick.

8 min T/M 3.5 mph/ 15 grade
Work Out
Dumbbell Bench Press
40 lbs x 12 reps. \50 lbs x 10 reps. \55 lbs x 8 reps. 60x 6 reps\ 40 x 12

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

Cable Curls
30 x 15 (each arm) \40 x 10. \50 x 8. \60 x 8. \ 50 x 10.

This mornings weigh in was 177 lbs (wow) I was planning on doing a carb up this evening and tomorrow, but I really do not want to tamper with this progress.

E/C/A Stack
75 Min on treadmill 12-15 Grade at 3.0-4.5 MPH

Well I did a small carb up last night, my scale reading is up 4 lbs but I had very salty foods last night and I need to take some fiber. I should be back at my weight by sunday. I hope I get the same results as last week. Time to hit the gym and rid my body of these toxins.

E/C/A Stack
65 Min on treadmill 12-15 Grade at 3.0-4.5 MPH