Saturday, December 26, 2015

The #SelfieSaturday Project: Day After Christmas Edition


Today I took a step back. My weight is floating around 180 and I need to start dieting today. Yes I know there are people that will tell me I look fine, but my motivation is always when my pants get too tight around the waist, and they have been there for a few weeks now. The step back was because I have been so sick that it is time for me to just drop some weight and really grind it out, which is what I did today. Very well actually. My workout looked like this ...

** Wide Grip Lat Pulldown ** Find the Example Here
- 120.0 lbs x 12 reps
- 140.0 lbs x 12 reps
- 160.0 lbs x 12 reps
- 180.0 lbs x 12 reps
- 200.0 lbs x 10 reps

** Narrow Grip Lat Pull Down ** Find the Example Here
- 120.0 lbs x 12 reps
- 140.0 lbs x 12 reps
- 160.0 lbs x 12 reps
- 180.0 lbs x 12 reps
- 200.0 lbs x 8 reps

** Seated Cable Row ** Find the Example Here
- 120.0 lbs x 12 reps
- 140.0 lbs x 12 reps
- 160.0 lbs x 12 reps
- 180.0 lbs x 10 reps

** Cable Front Raise ** Find the Example Here
- 10.0 lbs x 12 reps
- 15.0 lbs x 12 reps
- 20.0 lbs x 10 reps

** Front Dumbbell Raise ** Find the Example Here
- 10.0 lbs x 12 reps
- 15.0 lbs x 12 reps
- 20.0 lbs x 10 reps

** Cable Presses ** Find the Example Here
- 10.0 lbs x 12 reps
- 15.0 lbs x 12 reps
- 20.0 lbs x 10 reps

** Lateral Dumbbell Raise ** Find the Example Here
- 10.0 lbs x 12 reps
- 15.0 lbs x 12 reps
- 20.0 lbs x 10 reps

** Rear Delt Dumbbell Raise ** Find the Example Here
- 10.0 lbs x 12 reps
- 15.0 lbs x 12 reps
- 20.0 lbs x 10 reps

** Seated Dumbbell Press ** Find the Example Here
- 10.0 lbs x 12 reps
- 15.0 lbs x 12 reps
- 20.0 lbs x 10 reps

** Cable Upright Row ** Find the Example Here
- 20.0 lbs x 12 reps
- 25.0 lbs x 12 reps
- 30.0 lbs x 12 reps
- 35.0 lbs x 12 reps

** Cable Low Row ** Find the Example Here
- 20.0 lbs x 12 reps
- 25.0 lbs x 12 reps
- 30.0 lbs x 12 reps
- 35.0 lbs x 12 reps

** Cable Face Pull ** Find the Example Here
- 20.0 lbs x 12 reps
- 25.0 lbs x 12 reps
- 30.0 lbs x 12 reps

** Low Lat Pull Ins ** Find the Example Here
- 20.0 lbs x 12 reps
- 25.0 lbs x 12 reps
- 30.0 lbs x 12 reps

** Cable Mid Row ** Find the Example Here
- 20.0 lbs x 12 reps
- 25.0 lbs x 12 reps
- 30.0 lbs x 12 reps

** Smith Machine Overhead Press ** Find the Example Here
- 50.0 lbs x 12 reps
- 70.0 lbs x 12 reps
- 90.0 lbs x 12 reps

** Barbell Shrug ** Find the Example Here
- 90.0 lbs x 12 reps
- 140.0 lbs x 12 reps
- 180.0 lbs x 12 reps

** Rear Delt Machine Fly ** Find the Example Here
- 5.0 lbs x 12 reps
- 10.0 lbs x 12 reps
- 15.0 lbs x 12 reps

** Straight-Arm Cable Pushdown ** Find the Example Here
- 5.0 lbs x 12 reps
- 10.0 lbs x 12 reps
- 15.0 lbs x 12 reps
- 20.0 lbs x 12 reps
- 25.0 lbs x 6 reps

** Overhead Lat Pull Ins ** Find the Example Here
- 15.0 lbs x 12 reps
- 20.0 lbs x 12 reps
- 25.0 lbs x 12 reps