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Old 11-22-2022, 10:31 AM   #801
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Got it done this morning. Arms and legs today. 16/14/12/10 rep range.


I hope I can walk later.
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Old 11-23-2022, 03:02 PM   #802
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My legs were still tender from the last session but forced myself to go after my duck hunt!

Stairs for 15.5 mins lvl 15 (3 mins at lvl 9 carrying 25’ plates)

DB RDL’s up to 110’s // body squats // decline crunches
Goblet squats with 120’ DB // 70’ KB swings // high knees
Angled hack squats TF // calf raises

59mins // 850 cals // 151 BPM
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Old 11-24-2022, 11:40 AM   #803
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Turkey day session done!!!!!!!!

Chest and Tris it twas.

Burnt 1000 calories so I can eat 3000 in one sitting
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Old 11-25-2022, 04:43 PM   #804
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Almost chicken out today!

Just finished my stairs and off to back and Bi’s
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Old 11-28-2022, 11:37 AM   #805
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Missed Saturday due to thanksgiving 2.0 and 5hrs of traveling
Missed yesterday from a duck hunt and then work

Not missing today and wrapping up shoulders and core right now.
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Old 11-29-2022, 09:35 AM   #806
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Legs done this morning! Chest and tri’s mañana!
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Old 11-30-2022, 02:13 PM   #807
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Wrapping up my warmup on the stair master and sure can feel it in my legs!

Chest and tri’s today with as many high knees as possible to keep the HR up
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Old 11-30-2022, 04:02 PM   #808
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Wrapping up my warmup on the stair master and sure can feel it in my legs!

Chest and tri’s today with as many high knees as possible to keep the HR up
Done!

20 mins of stairs at level 15

5 super sets with tons of high knees between sets

88 mins 1225 Cals 149 Bpm

Back and Bi's manana
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Old 12-01-2022, 12:22 PM   #809
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Walked in the gym at 502AM so finally back to normal (for 1 day at least)

Stairs lvl 15 mins for 19 mins and lvl 20 for final 60 seconds

DB Curls // DB rows
Iso Lat PD's // DB spider curls
Seated Iso rows // DB hammers
JPG single arm lat PD's // Cable Curls
BB wide grip curls // EZ bar BO rows // Forearm curls
Pull ups 3x8 // DB forearm rotations
DB curls (heavy) TF

95 Mins // 1250 cals // 143 BPM


Believe I am going to attempt a Two-A-Days manana with Shoulders and Core in the morning and then a crossfit class in the evening before dinner
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Old 12-02-2022, 08:36 AM   #810
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I am seeing my ugly avatar to much here!!!!!

I’m the middle of shoulders and core! Lesssss gettttt itttttt
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Old 12-02-2022, 10:49 AM   #811
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Solid work out but wish my pace was a little higher.

75 mins 1025 Cals 145 BPM

20 mins of stairs at level 15 (I need to get a weighted est to take things up a notch)

Standing DB Military Press // DB Y raises // Planks
DB shrugs /// DB Side Raises /// Decline Crunches
Seated Arnold press // Rear Delt raise // Decline weighted twist
High and controlled Leg Raises

Its awesome how much more controlled my reps are with similar or heavier weight then just 2-3 months ago. Really feeling it more after gym sessions which is a big plus.

Weighed in at 184 and trying to stay around the 180' mark.









We all have 30 days left before the New Year starts! Tons of time to continue progress or get a great head start! Its tough with the holidays but its freaking worth it amigos! Lets get it!
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Old 12-02-2022, 11:07 AM   #812
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^^^ like the way you think 150

I have been doing some work on the weights and just now getting on the cardio… hope/plan to get real serious next year. Goal is to cut 5 lbs this month as a head start. Hope to update my workout regularly starting next year.
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Old 12-02-2022, 11:23 AM   #813
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^^^ like the way you think 150

I have been doing some work on the weights and just now getting on the cardio… hope/plan to get real serious next year. Goal is to cut 5 lbs this month as a head start. Hope to update my workout regularly starting next year.
There we go and awesome to hear sir!

Already excited to follow along this month and into next year!
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Old 12-02-2022, 07:56 PM   #814
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Said screw it and just finished a cross fit class.

Needed to do it anyways
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Old 12-05-2022, 11:59 AM   #815
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Saturday was to much travel followed by fixing a 6' section of my neighbors sewer line which I severely underestimated how hard sand/clay gets around here. Therefore it took me 3hrs to dig 30" down and about a 8' trench. My hands and arms are still sore from that work....

Lazy day yesterday and really no excuse to why I didn't work out.

Going in during lunch today for legs.

My last 4-5 days have been terrible eating and drinking so I have to reel that back. Going to try and keep a straight arrow from now until Friday morning on the diet again and try to behave over the weekend to a extend.
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Old 12-05-2022, 12:41 PM   #816
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I made it last week for 4 days, but was off on vacay so didn't post. I finished off the 16/14/12/10 rep range series and have moved to a 5X5 routine. I got three days in las week before heading to the lease.

I didn't make it this morning, but will pick it back up tomorrow.
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Old 12-05-2022, 02:59 PM   #817
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Kept it quick but still was a good one!

Stairs for 12 mins lvl 15

Hack squats with a DS /// planks
RDL’s /// decline crunches
BB squats 4x8 at 205’ // plate calf raises
Sauna 7.5 mins

55mins 777 cals 149 BPM

Back and Bi’s tomorrow
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Old 12-06-2022, 09:38 AM   #818
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Back in the gym today. Something in the air hit me hard starting Friday and I've been coughing like crazy. I hope this goes away pretty soon cuz it sux!

Chest and back supersets 5X5.

Seated wide grip chest press/T-bar row
DB fly/bodyweight pullups
Incline bench press/lat pull down neutral grip
Bench press/low row supinated grip

Arms and legs tomorrow.
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Old 12-06-2022, 02:02 PM   #819
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Had to call an audible halfway through as I received a work call and ran (literally because it’s a little over a mile from the gym to my office) to send out some documents. So Cardio and core it is!

Stairs 15.5 mins lvl 15
2.25 Mile Jog
Circuit 3x’s : KB swings // Planks // med ball twist // controlled Vups // high knees
Wrapped everything up with a 10min sauna session (not included in the below numbers).

48 mins // 771 cals // 161 BPM



Tomorrow will actually be Back and Bi’s for lunch!

Stepped on the scale and sitting at 185. Just hoping I can make it the rest of the year floating in the 180-185 range and not pack on to much weight with all the food and drinks

Last edited by 150class; 12-06-2022 at 02:47 PM.
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Old 12-07-2022, 11:05 AM   #820
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I didn't make it today. I remember hitting the snooze, but don't remember turning the alarm off.
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Old 12-07-2022, 03:10 PM   #821
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Just walked in for my back and Bi session

Let’s get ittt
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Old 12-08-2022, 10:35 AM   #822
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Got in this morning despite waking up at 1248 AM. I must have fallen back asleep cuz I don't remember anything after that! LOL!

Back at it with 5X5 supersets for chest and biceps. I'm headed to the lease tomorrow so I will only have made it tithe gym twice this week. I'll try and get back on track next week. Hunting season sure throws me off track.

Incline bench on smith machine/preacher curl
Bench press on smith machine/BB curl
DB fly/hammer curl over preacher bench
Decline bench press/spider curls
Push ups/overhead cable curl
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Old 12-12-2022, 10:54 AM   #823
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Was out of town from Thursday mid day until yesterday evening. Still managed to sneak in a evening chest and tri session yesterday. The workout was terrible and could feel how bad the previous drinking and crappy food intake was.....

Work is currently/going to be stupid busy but hoping I can sneak in a lunch back and by session.
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Old 12-12-2022, 11:47 AM   #824
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I was exhausted form the lease weekend and just turned off the alarm when it went off this morning. I'll definitely make it tomorrow.
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Old 12-12-2022, 07:43 PM   #825
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Well I’ve been laying down in pain all day and found out this evening I have a staph infection kicking my arse

Got an injection and just took the first round of antibiotics so I’ll be MIA for 2-3 days.
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Old 12-14-2022, 09:55 AM   #826
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It's gonna be a good day. Got into the gym and got it all done this morning. chest and back. 5X5 supersets.

Incline bench press on smith machine/lat pull down neutral grip/incline situp
Bench press on smith machine/wide grip row
DB fly/overhead lat pull/incline leg raise
Push ups (5x20)/T-bar row
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Old 12-14-2022, 10:41 AM   #827
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Well I’ve been laying down in pain all day and found out this evening I have a staph infection kicking my arse

Got an injection and just took the first round of antibiotics so I’ll be MIA for 2-3 days.
Well 2-3 days was optimistic. I also now have a sever eye infection that will keep me out for another 3-4 days so I wont be back at it until next week...
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Old 12-14-2022, 11:55 AM   #828
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Well 2-3 days was optimistic. I also now have a sever eye infection that will keep me out for another 3-4 days so I wont be back at it until next week...
Wow! I hope you get to feeling better soon and can get back after it.
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Old 12-16-2022, 09:59 AM   #829
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Wow the last 72 hours were miserable.

100+ degree fever with chills and body aches the entire time and every lymph node in my head and neck swollen as could be along with a worthless right eye…. Fever finally broke around 5am this morning and I actually feel half decent.

Probably will give it till Sunday before I try to crank out a jog and then ease into things next week if possible.

Hope you guys are still grinding
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Old 12-16-2022, 10:27 AM   #830
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Wow the last 72 hours were miserable.

100+ degree fever with chills and body aches the entire time and every lymph node in my head and neck swollen as could be along with a worthless right eye…. Fever finally broke around 5am this morning and I actually feel half decent.

Probably will give it till Sunday before I try to crank out a jog and then ease into things next week if possible.

Hope you guys are still grinding

I'm glad you're getting better! Nothing worse than being sick and can't get a workout in. I've only made it once this week. The dadgum Christmas parties are killing me. Getting home at 11 PM make it impossible for me to get up at 0345.

I hope to get back to the grind next week.
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Old 12-19-2022, 01:31 PM   #831
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One last day of rest and I think I should be back to ~90% tomorrow and will get back at it!

I am terrified how weak and bad tomorrow will feel after only hitting the gym 1 day out of the last 12 due to travel/being sick
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Old 12-19-2022, 04:26 PM   #832
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One last day of rest and I think I should be back to ~90% tomorrow and will get back at it!

I am terrified how weak and bad tomorrow will feel after only hitting the gym 1 day out of the last 12 due to travel/being sick
I took another day of rest as well. Finished decorating the house yesterday for Christmas just about wore me out. My back and hip have ben bothering me again so it's probably time to go bet another shot in my lower back. I plan on hitting it tomorrow.
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Old 12-20-2022, 11:46 AM   #833
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Headed in so hopefully I don't die!
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Old 12-20-2022, 12:27 PM   #834
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Well, I slept in. Our 3 year old grandson spent the night. I ain't figured out how one 3 year old can demolish a house, but he can do it. I figured I'd sleep in cuz if I get up at 0345 and he hears me, then he's getting up and I didn't want my wife to have to get up as well. We'll try it tomorrow.
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Old 12-22-2022, 04:56 PM   #835
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Knocked out chest and tris Monday. Back and Bi’s yesterday and just finished up shoulders and core!

Man I feel week after barely 2 weeks of missing out!

Hunting and travel tomorrow so it’ll be tough to slip in a workout
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Old 12-27-2022, 09:46 AM   #836
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Well, I missed all of last week and only made it two days a week since Thanksgiving. There have been way too many parties and late evening functions. It seems all I've done since Thanksgiving is eat and drink. I hit the scales this morning at 242, up about 10 pounds from pre-Thanksgiving. One more week and its back on a better nutrition plan. I'll try and get back down to 230 and see if I can maintain it there.

I got in the gym this morning and hit back and chest 3X10. Moderate weight for me, but I know I'm going to be sore AF starting tomorrow. I'll start back with 5X5 after the soreness is gone.

Incline DB chest press/lat pull down/incline situp
Incline DB chest press one notch lower/neutral grip low row
DB bench press/low row supinated grip/crunch machine
Pec deck/bilateral lat pull down
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Old 12-27-2022, 10:08 AM   #837
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In Atlanta visiting family.

I am disgusted with myself on my eating habits since thanksgiving! lol

Going to try and sneak into my uncles gym he has a membership at today, tomorrow and Thursday to kick start things back up.
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Old 12-27-2022, 02:58 PM   #838
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Wrapping up my 20 min stair warm up and then off to chest and tris
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Old 12-27-2022, 05:42 PM   #839
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Glad to knock that one out! Going to try and end these last 5 days on a strong note! Gym every day, reduce the drinking (besides new years ) and no trash food and correct the diet as much as possible.
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Old 12-27-2022, 05:51 PM   #840
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I’m 63 and work out five times a week. Weight is down about 50 lbs since early 2021 (now at 192) strength is up. I’m jack Palance at the Oscar’s
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Old 12-28-2022, 09:34 AM   #841
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Glad to knock that one out! Going to try and end these last 5 days on a strong note! Gym every day, reduce the drinking (besides new years ) and no trash food and correct the diet as much as possible.
I'm gonna try and make it all this week, but the drinking and crappy food will continue until the new year starts. After that, it's back to eating properly.

My goal is to get back down to 230. I did it last year, but obviously didn't sustain it. The holidays kill me every year.

Back at it this morning for arms and legs supersets. 3X10 with moderate weight.

Preacher curl/skull crushers/prone leg curl
BB curl/overhead rope extension/sled leg press
Hammer curl bar/cable pushdown/leg extension
Spider curls/cable kickbacks/hip abduction machine

Chest and back tomorrow.
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Old 12-28-2022, 12:08 PM   #842
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Once again knocking out my 20 mins of stair master on lvl 16…..

It hurts but grindinggggg
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Old 12-28-2022, 02:03 PM   #843
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Freaking awesome workout. I’d say I’m about 85-90% where I was strength wise from early November.

Was there for a hot minute. Totals: 113 mins // 1700 cals /// 159 BPM

I fly out of ATL at 4pm tomorrow so hoping to sneak into the gym first thing in the am for a solid Shoulder and core session.

Looks like I was in a ~500 cal deficit yesterday which is the first time in a hot minute
Aiming for 800-1000 deficit for today
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Old 12-29-2022, 10:01 AM   #844
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My goodness I slept HARD. My wife said I was snoring as I turned off the alarm at 0345. I can't figure how I did that! It was one of those sleeps where you need more sleep to get over the sleep you got last night. Geez. I still made it to the gym and got it done. Chest and back supersets with slow reps and a pause at the bottom of the eccentric motion and a pause at the top of the contraction.

Bench press/t-bar row
Seated wide grip chest press/bilateral lat pulldown/sit ups
Incline bench press on smith machine/overhead lat pull
DB fly/inverse grip plank row

Arms and legs tomorrow.
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Old 12-29-2022, 11:49 AM   #845
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Cranked out shoulders and core this morning!

80 mins // 1110 cals // 149 BPM

First time in a minute I actually feel good after a workout! Hoping on a plane back to San Antonio this evening and then driving home to houston. Hoping for legs in the morning!
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Old 12-30-2022, 09:24 AM   #846
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Same motion as yesterday, slow with a pause at the contraction and the extension. Arm and leg supersets.

Cable pushdown/prone leg curl/preacher curl
Overhead rope extension/BB curl/leg extension
Overhead cable curl/cable kickback
Cable pulldown supinated grip/leg press/spider curls

Have a great weekend and a Happy New Year everyone!
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Old 12-30-2022, 03:04 PM   #847
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Legs done this AM.

Literally did 20 mins of lvl 15 stairs followed by heavy Hack Squats and RDL’s and that’s all I had in me…. Snuck into the sauna for 9 mins also.

Cardio and core to finish out the year tomorrow!!
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