Thurs 2/3 & Fri 2/4

Thurs 2/3 - Back & Hams
Stiff leg bar: 1 warm, 95/8 x3
Lying leg curls: 1 warm, 85/12, 90/12, 90/12
Rope pull down: 1 warm, 60/12, 70/12, 75/10
Pull ups: 4 x to fail (these are my worst nightmare!)
Bent over row: 2 warms, 65/8, 75/8, 75/8

Cardio: 20 mins eliptical + 20 mins arc trainer
Good workout - slight gains on the bent over row, rope pull and stiff leg bar.

Friday 2/4
DB press: 2 warms, 25/8, 30/8, 35/6
Upright row: 1 warm, 65/10 x 3
Rear delt fly: 12/12, 15/12, 15/12
Bar ext: 2 warms, 30/10 40/10, 40/10
DB kickbacks: 1 warm, 12/12, 12/12, 15/10

Cardio: 20 mins treadmill + 20 mins rowing

Abs: 3 x 15
Russian twist
Weighted ab crunch machine
Barbell side bend
Crunch w/feet on ball

Good workout as well. Increased bar ext to 40 on last two sets. DB kickbacks only completed 10 reps last set -- tri's were burning!

Head's in the game -hitting macros every day and feeling really positive :) Thanks Joe!
See you tomorrow.


Difficult things take a long time, impossible thing take a little longer.
~Andre A. Jackson