Marine Journey

[M-C]

Back & Biceps

ISO lat pulldown: 90x12, 180x10, 270x8, 290x6
Barbell rows: 135x10, 225x10
Wide cable row: 140x10, 150x8
Rear Delt: 50x10, 55x10
ISO bicep: 115x8, 130x8
Preacher curl: 80x8, 110x7
Hammer Curls: 55x10, 60x6
Shrugs: 135x10, 225x10, 315x10

[M-C]

Chest & Triceps

ISO incline. 90x12, 180x10, 270x8
Tricep Press: 210x10, 230x10
Pec deck: 115x8, 160x8, 175x5 (failure) one Negative 250
Push down: 80x12, 95x10
Single rope: 20x8, 30x6, 20x8
Machine delt Lateral raises: 90x10, 120x8
Dumbbell delt Lateral raises: 35x10, 45x10, 50x6

[M-C]

Legs:

Squat: 135x10, 225x10, 275x10
Leg Press: 540x8, 730x10, 925x10, 1015x6
Leg Extensions: 175x8,215x10, 235x12
Straight leg dead: 135x10, 225x10
Prone Leg curls: 95x10, 145x 10
Calf raises on leg Press: 250x10, 310x10, 330x12, 350x12, 270x12

[M-C]

Back and Biceps

ISO lat pulldown: 90x10, 180x10, 270x10, 320x6
Seated lat row: 90x10, 180x8, 270x8, 320x6
Rear delt: 50x12, 55x10
Hammer Curls: 55x10, 65x8
ISO bicep: 120x8, 135x6
Preacher Curl: 95x8, 115x8, 80x9
Shrugs: 135x10, 225x12, 315x10

[M-C]

Weight: 222lbs.
Been playing basketball 1.5-2hrs twice a week for cardio. Also have done am walking to get ready for my postal job. But the down side to adding cardiovascular work, I have been exhausted the past couple of day. I am going to be adding more complex carbs into my diet because I obviously need them to help with energy. I will also be taking the weekend off from weight training to help recover and prevent over training. I may just go for a light walk.

[M-C]

2/15/2019

[M-C]

Front

[M-C]

I trimmed the chest and back hair off a couple of days ago

[Roughrydr]

Bro, you've lost a lot. Congrats.

[M-C]

Bro, you've lost a lot. Congrats.

Thanks! Still have a long way to go. But I didn’t put the weight on over night so it isn’t going to come off over night.

[Big B]

Yes sir, def notice you leaning out. Keep them coming!!! Well done!

[M-C]

Chest & Triceps

ISO incline: 90x12, 180x10, 270x9.5 (failure)
Triceps Press: 210x10, 245x12
Pec Deck: 115x10, 175x8, negative: 250, 265
Pushdowns: 85x10, 115x7
Single Rope:20x10, 30x10, 35x7, 20x8
Machine Delt Lateral raises: 95x10, 125x10
Dumbbell Lateral raises: 35x10, 50x10
Seated cable flies: 25x10, 35x10

[M-C]

I think I am almost at week 9 of being back in the gym and training.

Legs

Squat: 135x10, 225x8, 275x8, 315x6
Leg Press: 475x10, 655x10, 835x10, 925x12
Leg Extensions: 175x10, 235x10, 240x10
Straight leg dead: 135x10, 225x12
Prone leg curls: 95x10, 155x8
Calf raises in Leg Press: 250x10, 310x12, 350x12, 290x10x2

[Dakota]

Definitely making BF progress. It looks like your chest is coming up as well.

[M-C]

Back & Biceps

Seated Rows: 90x10, 180x8, 270x10, 320x10
ISO Pulldown: 180x10, 270x10, 320x5, 180x10
Rear delta: 50x10, 55x10, 60x10
Hammer Curls: 55x10, 65x10, 70x6
ISO bicep: 135x7 (failure) 90x8
Preacher Curls: 95x8, 115x7.5(failure)
Shrugs: 135x10, 225x10, 275x 10