the long road home.

[silvereyes87]

4 x 12 reps of Palm up curls with a 45 lb bar, 4 x 12 reps of palmdown curls with same bar. And then 4 x 12 reps of hammer curls with 25 lb dumbells. Then for chest I did 4 x 12 reps of bench with 40 lb dumbells, incline was 4 x 12 with 30 lb dumbells and lastly for shoulders 4 x 12 reps of military press with 20 lb dumbells. For cardio I did 30 mins on an elyptical burning 300 calories and then abs I did 4 x 10 reps on an abdominal machine at 90 lbs. Ziegs on my next day off I'm gonna try those flys. I've gotta keep my workout quick while I'm on shift days

 

[Lilo]

Just a thought - you might want to try a circuit style workout. Since you can't go really heavy for now, and losing fat is a priority, you could keep your HR up and get more intensity out of it, while shortening the workout duration as well.

 

[silvereyes87]

Just a thought - you might want to try a circuit style workout. Since you can't go really heavy for now, and losing fat is a priority, you could keep your HR up and get more intensity out of it, while shortening the workout duration as well.

Thanks for the thought. I think there are some circuits already cut out in my gym. Definitely I'll see what's going on.

 

[silvereyes87]

I'm gonna take tonight off from the gym. Been at it 9 days straight. Thinking it can't hurt to give myself a good night's rest and start again tomorrow. Just been loving this momentum.

 

[John Ziegler]

I'm gonna take tonight off from the gym. Been at it 9 days straight. Thinking it can't hurt to give myself a good night's rest and start again tomorrow. Just been loving this momentum.

Holy moly dude nine days ? You oughta take three days off and heal up completely.

 

[silvereyes87]

Holy moly dude nine days ? You oughta take three days off and heal up completely.

Lol yeh been hitting it pretty hard I must say. I feel great except a little sleep deprived. I work in leave for work at 430 am and don't get home till 630. So by the time I'm outa the gym it's 830. Leaving me not so much time to shower sleep and unwind before I gotta hit the sheets. I think I can do this for 3 outa the 4 days I have to work. I work 4, 12's so not such a bad compromise.

 

[silvereyes87]

I took 2 days off from the gym to heal up a little bit. Today got back to it. lawnmower pulls at 55 lbs, 10 x 4. Shoulder shrugs with 55 lbs 10 x 4 and then holding for 10 secs at end of each set. Then I did standing Flys with 15 lbs 4 x 10. Followed by front shoulder raises with the 15 pounds aswell 4 x 10. Ended shoulders and back with the lat pull down at 60 lbs 4 x 10. For cardio I did my same 30 mins on elyptical burning 400 calories and lastly for abs u a ed the abdominal machine 4 x 10 at 100 pounds.
Got another bmi done today. It had been 11 days since my last.i lost 9 pounds in 11 days. 6 pounds of muscle was lost with 3 pounds of fat. That's a little disheartening since I eat so much meat.

 

[John Ziegler]

I took 2 days off from the gym to heal up a little bit. Today got back to it. lawnmower pulls at 55 lbs, 10 x 4. Shoulder shrugs with 55 lbs 10 x 4 and then holding for 10 secs at end of each set. Then I did standing Flys with 15 lbs 4 x 10. Followed by front shoulder raises with the 15 pounds aswell 4 x 10. Ended shoulders and back with the lat pull down at 60 lbs 4 x 10. For cardio I did my same 30 mins on elyptical burning 400 calories and lastly for abs u a ed the abdominal machine 4 x 10 at 100 pounds.
Got another bmi done today. It had been 11 days since my last.i lost 9 pounds in 11 days. 6 pounds of muscle was lost with 3 pounds of fat. That's a little disheartening since I eat so much meat.

You forgot to do the reverse flies. PS. there is no way in hell you lost 6 pounds of muscle in 11 days.

 

[silvereyes87]

You forgot to do the reverse flies. PS. there is no way in hell you lost 6 pounds of muscle in 11 days.

According to their bmi machine that's what they said. But I would hope you're right. I did forget the flies. Thanks for reminding me. Def next time brother.

 

[Lilo]

Who's "they", and their "bmi machine" wouldn't happen to be a BIA scale, would it?

 

[silvereyes87]

Who's "they", and their "bmi machine" wouldn't happen to be a BIA scale, would it?

Yessir it's a bmi scale. Get on and hold these
Handles at attached to wire . I get it done at complete nutrition. I know probably not super accurate

 

[silvereyes87]

4 x 10 reps of Palm up curls with a 45 lb bar, 4 x 10 reps of palmdown curls with same bar. And then 4 x 10 reps of hammer curls with 25 lb dumbells. Then for chest I did 4 x 10 reps of bench with 45 lb dumbells, incline was 4 x 10 with 30 lb dumbells and lastly for shoulders 4 x 10 reps of military press with 20 lb dumbells. For cardio I did 30 mins on an elyptical burning 300 calories and then abs I did 4 x 20 reps on an abdominal at 100 lbs.

 

[silvereyes87]

lawnmower pulls at 55 lbs, 10 x 4. Shoulder shrugs with 60 lbs 12 x 4 and then holding for 12 secs at end of each set. Then I did standing Fliess with 15 lbs 4 x 10. Followed by front shoulder raises with the 15 pounds aswell 4 x 10. Then per zieglers advice, which i really do appreciate; did reverse flies. Ended shoulders and back with the lat pull down at 70 lbs 4 x 12. For cardio I did my same 30 mins on elyptical burning 300 calories and lastly for abs u a ed the abdominal machine 4 x 10 at 100 pounds.

 

[silvereyes87]

I'm really happy with my work so far. I feel healthier. My friends and family say my face looks slimmer. I feel stronger. Thanks for the support guys.

 

[ToolSteel]

Yessir it's a bmi scale. Get on and hold these
Handles at attached to wire . I get it done at complete nutrition. I know probably not super accurate

Those machines are greatly affected by your hydration level and even just how hydrated your skin is.

 

[silvereyes87]

Those machines are greatly affected by your hydration level and even just how hydrated your skin is.

I see. So there's really no way to tell besides the submerged In water ome huh?

 

[Lilo]

Dexa scan, ADP, calipers in the right hands.

 

[silvereyes87]

Dexa scan, ADP, calipers in the right hands.

Wouldn't mind having someone test me with the calipers or a hydrostatic pool . Unfortunately my gym doesn't have the hydrostatic option. But I'll ask about the calipers tonight.

 

[silvereyes87]

4 x 10 reps of Palm up curls with a 45 lb bar, 4 x 10 reps of palmdown curls with same bar. And then 4 x 10 reps of hammer curls with 25 lb dumbells. Then for chest I did 4 x 12 reps of bench with 45 lb dumbells, incline was 4 x 12 with 35 lb dumbells and lastly for shoulders 4 x 12 reps of military press with 25 lb dumbells. For cardio I did 30 mins on an elyptical burning 300 calories and then abs I did 4 x 12 reps on an abdominal at 100 lbs

 

[silvereyes87]

lawnmower pulls at 55 lbs, 4 x 12. Shoulder shrugs with 60 lbs 4 x 12. and then holding for 12 secs at end of each set. Then I did standing Flies with 15 lbs , 4 x 10. Followed by front shoulder raises with the 15 pounds aswell 4 x 10. Then reverse flies. Ended shoulders and back with the lat pull down at 70 lbs 4 x 12. For cardio I did my same 30 mins on elyptical burning 300 calories and lastly for abs; the abdominal machine 4 x 13 at 100 pounds.