shadowvegan

Haven't posted much in the way of training lately but I'm up to 185lbs with 14% bf that's up from 155 in 2011 with half the strength. My lifts are up to squat-395 bench-305 deadlift-375...... The deadlift is almost embarrassing. Don't know why I've struggled so much with that but it's a work in progress. I completed a squat challenge yesterday, the challenge was to squat 225 for 100 reps within 25 minutes, I made it in 24:35. Just in time, definitely not an easy challenge but I supposed that's why it's called a challenge.

Just a lot of motivation. Cheeke, sitko, tresize, Washington, they all make me wanna push harder. I'm paying much closer attention to my diet and really focusing during my workouts now. I never stopped lifting but it became a 'going through the motions' thing for me for a while. Now I'm in there to accomplish something. I have current lifting goals of bench/350 squat/450 deadlift/450. all raw lifts. i want to compete in 181lb division. I'm nearing these goals this year. Ill be updating as I go

Dylan,

My training has been great. Best shape I've ever been in. Really wanting to compete in physique, bodybuilding or powerlifting. Feeling unstoppable. Long road ahead but I know I have the right attitude. Going to make this the best year of fitness for me yet, only to top it every year.

I have been very slack lately on my journal online! Definitely been hitting the gym no less than 3-5 times a week. My lifts are improving, slowly but surely. I'm working out with 220lbs on my bench now for 5 sets of 5. Very proud of my improvements. I am going to switch back to Tresize's mass gain workouts this monday. I want to mix it up and go back to more compound lifts. I have become a little bored with my routines lately. Some knee and leg injuries put a damper on my enthusiasm but I'm ready to start back heavy and intense tomorrow.

monday

no cardio warm up (running very late for workout before work)

stretching

25 jumping jacks

25 body weight squats

25 hanging leg raises circuit for 3 sets of each

squat 135lbs x 10 for 3 sets

bench press 205lbs x 5 for 5 sets

decline bench 155lbs x 10 for 3 sets

pull ups 3 sets of 10

incline dumbbell bench 70lbs x 10 for 3 sets

dumbbell row 70lbs x 10 for 3 sets

dumbbell chest fly 50lbs x 10 for 3 sets

dumbbell back fly 30lbs x 10 for 3 sets

ab circuit crunches, climbers and planks for 5 minutes alternating 30 sec intervals

3 sets of 20 oblique side bends with 45lb plates

Tuesday

5mile bike 23:50

stretching

25jumping jacks

25 bodyweight squats

25 push ups circuit for 3 sets of each

squat 225lbs x 10 for 3 sets

leg extension 155lbs x 10 for 3 sets

leg curl 110lbs x 10 for 3 sets

standing calf raises 250lbs x 12 for 3 sets Circuit for extensions, curls and calves

seated calf raises 135lbs x 15 for 3 sets

ab circuit identical to monday as well as oblique side bends

Wednesday

6mile bike 21:08

stretching

25 jumping jacks

25 body weight squats

25 hanging leg raises circuit for 3 sets of each

squat 135lbs x 10 for 3 sets

preacher curls 105lbs x 10 for 3 sets

dips 3 sets of 20 superset with preacher

hammer curl 40lbs x 10 for 3 sets

overhead dumbbell extension 70lbs x 10 for 3 sets superset with hammer

concentration curl 30lbs x 10 for 3 sets

skullcrushers 60lbs x 15 for 3 sets superset with concentration curls

dumbbell triceps kickback 25lbs x 10 for 3 sets

reverse ez bar curl 50lbs x 10 for 3 sets superset with kick back

decline sit ups 3 x 15

hanging knee raises 3 x 20

oblique side bend 3 x 20 with 45lbs

Been slacking on my journaling pretty bad. I plan to pick it back up this coming week. I've been struggling with my knee injury, finally noticing improvements. I've been keeping with my routine with the exception of a heavy cardio day on Thursday. I use Thursday as an extra rest day for now. My body is sending me clear signals to take it easy. Finally not being stubborn about it. On a lighter note, I bought a juicer and my girlfriend and I are trying new juices and prepping for a small juice fast

Tuesday

7 mile bike 27:37

25 jumping jacks

25 body weight squats

25 push ups circuit style for 3 sets

Leg extensions 150lbs x 10 for 3 sets

Leg curls 105lbs x 10 for 3 sets

Standing calf raises 250lbs x 12 for 3 set( circuit for extensions, curls and calves)

Leg press 640lbs x 10 for 3 sets

Seated calf raises 115lbs x 15 for 3 sets

5 minute ab circuit planks, crunches, and climbers

Wednesday

5 mile bike 20: 56

25 jumping jacks

25 body weight squats

25 hanging leg raises circuit for 3 sets of each

Preacher curls 80lbs x 15 for 3 sets

Dips 3 x 20 superset with preachers

Straight bar cable curl 90lbs x 10 for 3 sets

Triceps rope extension 90lbs x 10 for 3 sets

Hammer curls 30lbs x 10 for 3 sets

Overhead dumbbell extension 70lbs x 10 for 3 sets superset with hammer

Skull crusher 60lbs x 15 for 3 sets

Concentration curls 25lbs x 10 for 3 sets

Ab circuit 5 min planks, crunches and climbers

Thursday

5 mile bike 18:50

25 jumping jacks

25 body weight squats

25 hanging leg raises circuit for 3 sets of each

Dumbbell front raises 25lbs x 10 for 3 sets

Dumbbell lateral raises 25lbs x 10 for 3 sets

Dumbbell seated shoulder press 65lbs x 10 for 3 sets

Dumbbell shrugs 65lbs x 10 for 3 sets supersets with shoulder press

Rear felt raises 25lbs x 10 for 3 sets

Ab circuit 5 minutes planks, crunches and climbers

No Friday workout. My right knee is killing me. Has been for

Weeks, and I haven't been very smart about it. I've gone to strictly biking for cardio to decrease impact on it but I need more rest and to keep off of it. Hopefully the extra rest day will help.

Last monday 4/23

2 mile run in 13:05 ( second mile was 5:56, fastest I've done)

25 jumping jacks

25 bodyweight squats

25 hanging leg raises circuit style for 3 sets of each

bench press 195lbs x 5 for 5 sets

incline dumbbell bench 70lbs x 10 for 3 sets

dumbbell rows 70lbs x 10 for 3 sets superset with incline

dumbbell chest fly 50lbs x 10 for 3 sets

dumbbell back fly 20lbs x 10 for 3 sets superset with chest fly

lat pulldown 175lbs x 10 for 3 sets

pull ups 5x5

ab circuit 5 minutes climbers, planks, crunches followed by oblique side bends with 45 lbs for 3 sets of 20

Tuesday 4/24

2 mile run in 15:15

25 jumping jacks

25 bodyweight squats

25 push ups circuit style for 3 sets of each

leg extension 145lbs x 10 for 3 sets

leg curl 105lbs x 10 for 3 sets

standing calf raises 230lbs x 12 for 3 sets (circuit for the first three lifts, ext, curl and calves)

seated calf raises 115lbs x 15 for 3 sets

leg press 640lbs x 10 for 3 sets

ab workout 3 sets of 25 hanging leg raises, 3 sets of 25 crunches, 3 sets of 20 oblique side bends with 45lbs

Wednesday 4/25

1 mile run 7:06

25 jumping jacks

25 bodyweight squats

25 hanging leg raises circuit style for 3 sets

straight bar cable curl 90lbs x 10 for 3 sets

triceps rope ext 90lbs x 10 for 3 sets superset with straight bar

hammer curl 30lbs x 10 for 3 sets

overhead dumbbell ext 65lbs x 10 for 3 sets superset with hammer

concentration curl 25lbs x 10 for 3 sets

skull crushers 60lbs x 10 for 3 sets superset with concentration

preacher curl 100lbs x 10 for 3 sets

dips 3 x 20 superset with preacher

ab workout circuit 5 minutes with climbers, planks and crunches followed by 3 sets of 20 oblique side bends with 45lbs

Thursday 4/26

60 minute run for 7.56 miles

ab workout circuit for 5 minutes planks, climbers, and crunches. oblique side bends with 45lbs for 3 sets of 20

Friday 4/27

3 mile run in 23:45

25 jumping jacks

25 bodyweight squats

25 push ups circuit style for 3 sets of each

dumbbell front raises 25lbs x 10 for 3 sets

dumbbell lateral raises 25lbs x 10 for 3 sets

seated dumbbell shoulder press 60lbs x 10 for 3 sets

dumbbell shrugs 60lbs x 15 for 3 sets superset with shoulder press

rear delt raises 25lbs x 10 for 3 sets

ab workout 3 sets of 25 hanging leg raises, 3 sets of 25 crunches, and 3 sets of 20 oblique side bends with 45 lbs

Monday 4/30

bike for 4 miles in 14:40

25 jumping jacks

25 bodyweight squats

25 hanging leg raises circuit style for 3 sets of each

bench press 205lbs x 5 for 3 sets 200lbs x 5 for 2 sets

incline dumbbell bench 70lbs x 10 for 3 sets

dumbbell row 70lbs x 10 for 3 sets (no supersets today)

chest fly 50lbs x 10 for 3 sets

back fly 25lbs x 10 for 3 sets

pull ups 5 sets of 10

ab circuit 5 minutes planks, climbers, and crunches followed by 3 sets of 20 oblique side bends with 45 lbs

......Finally got back to logging it all online. Last week was my girlfriend's birthday so I took her out of town for a few nights in Atlanta. fell behind due to extra hours at work and being on my trip. Never missed my workouts though. While in Atlanta we stopped in a bike shop in Decatur, I saw Vega through the window and decided to check it out. First time I've seen Vega near my area. The guys that worked there were really friendly and talking to them has inspired me to start training for a triathlon, before 2012 is over I want to compete in one or two triathlon sprint races and maybe an Ironman 70.3 towards the end of the year.

Wednesday

2 mile run in 13:59

25 jumping jacks

25 body weight squats

25 hanging leg raises circuit style for 3 sets of each

Straight bar cable curl 90lbs x 10 for 3 sets

Triceps rope extension 85lbs x 10 for 3 sets superset with straight bar

Hammer curl 30lbs x 10 for 3 sets

Overhead tricep dumbbell ext 70lbs x 10 for 3 sets superset with hammer

Concentration curl 25lbs x 10 for 3 sets

Skull crushers 60lbs x 10 for 3 sets superset with concentration

Preacher curls 100lbs x 10, 100lbs x 5, 90lbs x 5, 90lbs x 10

Dips 3 x 20 superset with preacher curls

Ab workout 5 minute circuit planks, climbers, crunches.

Thursday

10 mile bike ride 35:07

3 mile run 23:37

Ab workout 5 minute circuit planks, climbers, and crunches

Oblique side bends with 45lbs x 20 for 3 sets

Friday

3 mile run 23:54

25 jumping jacks

25 body weight squats

25 push ups circuit style for 3 sets

Dumbbell front shoulder raises 20lbs x 10 for 3 sets

Dumbbell lateral shoulder raises 20lbs x 10 for 3 sets

Seated dumbbell shoulder press 60lbs x 10 for 3 sets

Dumbbell shrugs 60lbs x 10 for 3 sets superset with press

Rear delt fly 20lbs x 10 for 3 sets

Ab workout hanging leg raises 3 x 20

Oblique side bends with 45lbs x 20 for 3 sets

Crunches 3 x 20

Hey Robert,

Stoked to get it man. I'm sure it'll be like x-mas morning for me. Thanks a ton again, for all

Of the support and the challenges. This site is doing a lot for me.

Monday

1 mile run 8:20 (knee is still sore from last week's run)

25 jumping jacks

25 body weight squats

25 hanging leg raises circuit style for 3 sets of each

Bench press 195lbs x 5 for 5 sets

Incline dumbbell bench 65lbs x 10 for 3 sets

Dumbbell row 65lbs x 10 for 3 sets supersets with incline

Dumbbell chest fly 50lbs x 10 for 3. Sets

Dumbbell back fly 20lbs x 10 for 3 sets superset with chest fly

Lat pull down 170lbs x10 for 3 sets

Circuit Ab workout 5 minutes, 30sec plank, 30sec

Climber, 30sec crunches.

Tuesday

2 mile run 15:03

Got a knee brace, feels a little better

25 jumping jacks

25 body weight squats

25 push ups circuit style for 3 sets of each

Leg extension 145lbs x 10 for 3 sets

Leg curl 110lbs x 10 for 3 sets

Standing calf raises 230lbs x 12 for 3 sets

Leg press 540lbs x 10 for 3 sets

Seated calf raises 115lbs x 10 for 3 sets

Circuit for the first 3 workouts

Ab workout

Hanging leg raises 3 x 20

Oblique side bends with 45lbs x20 for 3 sets

Crunches 3 x 20

Also got approached by another guy about my vegan bodybuilding shirt, said he was new to the area and wanted to change his diet all the way over. Nice guy named Philip, hopefully he'll join the forum this week. Having lunch with him Friday possibly to talk about how being vegan has changed me and been beneficial to my fitness. Stoked on that

Wednesday

2 mile run 13:57 second mile was 6:01, pretty stoked on that.

25 jumping jacks

25 body weight squats

25 hanging leg raises circuit style for 3 sets of each

Preacher curl 100lbs x 10 for 3 sets

Dips 3 x 20 superset with preacher

Hammer curl 30lbs x 10 for 3 sets

Overhead single dumbbell extension 70lbs x 10 for 3 sets superset with hammer

Skull crusher 60lbs x 10 for 3 sets

Concentration curl 25lbs x 10 for 3 sets superset with crushers

Circuit workout for abs 5 minutes of climbers, planks, and crunches in 30 sec intervals

Thursday

14 mile run in 1:57:21

Longest run I've ever done, finished the 13.1 in 1:49:20

Considering training for a half marathon or even a full marathon.

Did a few sets of 50 push ups in the morning and one before bed

Friday

75 jumping jacks

75 body weight squats

75 hanging leg raises (ran late for my workout, had to burn through to catch my partners)

Dumbbell front shoulder raises 25lbs x10 for 3 sets

Dumbbell lateral raises 25lbs x 10 for 3 sets

Rear delt raises 20lbs x 10 for 3 sets

Seated dumbbell shoulder press 60lbs x 10 for 3 sets

Dumbbell shrugs 60lbs x 15 for 3 sets superset with shoulder press

Ab workout hanging leg raises 3x 20

Oblique side bends 45lbs x 20 for 3 set

Crunches 3 x 20

Going to get my run in tonight after work it'll be around 3-4 miles at about a 6mph pace.

Fell behind on my online journal due to work, always recommend keeping a written, helps me a ton

Monday

2 mile run 16:37

25 jumping jacks

25 body weight squats

25 hanging leg raises circuit style for 3 sets of each

Bench press 205lbs x 3 for 3 sets 195lbs x 3 for 2 sets

Incline dumbbell bench 65lbs x 10 for 3 sets

Dumbbell rows 65lbs x 10 for 3 sets

Dumbbell fly 50lbs x 10 for 3 sets

Dumbbell Back fly 20lbs x 10 for 3 sets

Lat pull down 165lbs x 10 for 3 sets

Ab workout 3 sets of 20 hanging leg raises, crunches, oblique side bends with 45lbs

Tuesday

2 mile run in 15:55

20 jumping jacks

20 body weight squats

20 hanging leg raises circuit style for 3 sets of each

Leg extension 145lbs x 10 for 3 sets

Leg curl 105lbs x 10 for 3 sets

Standing calf raises 230lbs x 10 for 3 sets

Leg press 450lbs x 10, 540lbs x 10, 630lbs x 10, 720lbs x 10

Seated calf raises 105lbs x 15 for 3 sets

5 minute circuit Ab workout 30 sec climber, 30sec plank, 30 crunches no breaks for 5 minutes

Been two of the best days I've ever had so far, won the NYNY essay contest, beyond stoked. My okra and corn have sprouted in my garden, got a nice talk from my boss

About being promoted to general manager soon, been waitin on that. Things are looking even more up than before. Feelin like the king of the world

Thank you Karen! Its always amazing when someone wants to learn about it and is open minded.

Friday

3 mile run 24:42

25 jumping jacks

25 body weight squats

25 hanging leg raises 3 sets of each

Dumbbell Front shoulder raise 20lbs x 10 for 3 sets

Dumbbell Lateral raises 20lbs x 10 for 3 sets

Dumbbell shoulder press 55lbs x 10 for 3 sets

Dumbbell shrugs 55lbs x 10 for 3 sets

Ab workout 5 minute circuit workout 30 sec climber, 30 sec plank and 30 crunches no breaks for 5 minutes

Wednesday

1 mile run in 6:18

25 jumping jacks

25 push ups

25 body weight squats.

Dips 3 sets of 20

Preacher curl 100lbs x 10 for 3 sets superset with dips

Hammer curls 30lbs x 10 for 3 sets

Overhead single dumbbell extension 65lbs x 10 for 3 sets superset with hammer

Concentration curl 25lbs x 10 for 3 sets

Skull crusher 60lbs x 10 for 3 sets superset with concentration

Ab workout circuit 5 min with 30 sec climber, 30 sec plank, 30 crunches, no breaks

Oblique side bends with 45lbs x 10 3 sets

Thursday

10 mile run in 82:40

Close grip bench 135lbs x 15 for 2 sets

Wide grip bench 135lbs x 15 for 2 sets

Pull ups 5x5

Ab workout crunches, hanging leg raises, and oblique side bends 45lbs 3 sets of 20 for each

Got asked by a gentleman in the gym about this site again shirt really draws attention. He was genuinely interested in what I had to say. Rad experience. Also.... Golds gym where I go has now started giving vegan diet tips

On the gym screens this week. Noticed it today. So awesome

Monday

2 mile run 16:37

25 jumping jacks

25 body weight squats

25 hanging leg raises circuit style for 3 sets of each

Bench press 195lbs x 5 for 5 sets

Incline dumbbell bench 65lbs x 10 for 3 sets

Dumbbell rows 65lbs x 10 for 3 sets

Cable fly 135lbs x 10 for 3 sets

Lat pull down 165lbs x 10 for 3 sets

Pull ups 5 x 5

Ab workout 5 minute circuit. 30 sec climber, 30 sec plank and 30 crunches for 5 minutes no breaks

Tuesday

2 mile run 15:50

25 push ups

25 body weight squats

25 jumping jacks circuit style for 3 sets of each

Squat 275lbs x 5 for 5 sets

Leg extension 145lbs x 10 for 3 sets

Leg curl 105lbs x 10 for 3 sets superset with extension

Standing calf raise 210lbs x 10 for 3 sets

Seated calf raises 135lbs x 12 for 3 sets

Ab work out

Oblique side bends 45lbs x 10 for 3 sets

Hanging leg raises 3 sets of 20

Crunches 3 sets of 20

Was a winner announced? Win or not I hope you guys enjoyed reading mine. Loved participating

Saturday

Normally take the day off from any routine but I felt great so I ran the canal trail again for 5 miles with a friend. really strong run.

Fingers crossed for the essay contest results. Good luck to all who entered.

Thank you Karen! Had a lot of fun wednesday. Got a lot of sun, some good running and time in the river.

Thursday

Woke up early to start my garden. Got a great workout using the tiller and raking the whole plot. went for a 7 mile run down the canal trails that evening. Had a friend join me so I didn't time it.... just enjoyed an easy paced exercise.

Friday

3 mile run in 24:42

25 jumping jacks

25 body weight squats

25 hanging leg raises circuit style for 3 sets of each

front dumbbell shoulder raises 20lbs x 10 for 3 sets

lateral dumbbell shoulder raises 20lbs x 10 for 3 sets

seated dumbbell shoulder press 55lbs x 10 for 3 sets

dumbbell shoulder shrugs 55lbs x 10 for 3 sets done as supersets with shoulder press

rear delt raises 20lbs x 10 for 3 sets

bench press 135lbs x 15 for 2 sets

close grip bench press 135lbs x 15 for 2 sets

leg press 1000lbs x 6

ab workout was a 5 minute workout, cycling between mountain climbers, planks and crunches, 30 seconds a piece no breaks for 5 minutes straight

oblique side bends with 45lbs x 10 for 3 sets

cardio cool down on treadmill for a 5 minutes.

Wednesday

2 mile run in 16:42

20 jumping jacks

20 body weight squats

20 hanging leg raises circuit style For 3 sets of each

Preacher curl 100lbs x 10 for 3 sets

Dips 3 sets of 20 done as supersets with preacher curls

Hammer curls 30lbs x 10 for 3 sets

Two-hand Overhead triceps dumbbell ext 65lbs x 10 for 3 sets done as supersets with hammer curl

Concentration curl 25lbs x 10 for 3 sets

Skull crushers 60lbs x 10 for 3 sets supersets with concentration curls

Close grip bench 135lbs x 15

Wide grip bench 135 lbs x 15

Ab workout hanging leg raises x 20 crunches x 20 and oblique side bends with 45 lbs x20 for 3 sets of each.

Light cardio cool down on treadmill.

Heading to the river now to run the trails for a while, going to do a killer Ab workout tonight to make up for lost time yesterday.

Thank you Karen. I had a pretty nice weekend, and I'm sure you had a blast in Seattle.

Monday

2 mile run in 16:45

20 jumping jacks

20 body weight squats

20 hanging leg raises circuit style for 3 sets of each

bench press 195lbs x 5 for 5 sets

dumbbell incline bench 65lbs x 10 for 3 sets

dumbbell rows 65lbs x 10 for 3 sets

dumbbell fly 50lbs x 10 for 3 sets

dumbbell back fly 20lbs x 10 for 3 sets

lat pulldown 150lbs x 10 for 3 sets

ab workout hanging leg raises, crunches, oblique side bends with 45lbs x 20 for 3 sets of each

cardio cool down on treadmill

Tuesday

1 mile run in 7:40

20 push ups

20 jumping jacks

20 body weight squats circuit style for 3 sets of each

leg extension 130lbs x 10 for 3 sets

leg curl 100lbs x 10 for 3 sets

leg press 720lbs x 5 for 2 sets, 810lbs x 3, 860lbs x 3, 910lbs x 3

seated calf raises 90lbs x 15 for 3 sets

standing calf raises 210lbs x 12 for 3 sets

I had to stop before abs or more cardio..... operating on so little sleep.... will make up the ab workout tonight at some point after work. proud of my leg press. Hoping my knee is getting much stronger so I can squat some serious weight

friday

3 mile run in 24:06

20 jumping jacks

20 body weight squats

20 hanging leg raises circuit style 3 sets of each

front dumbbell shoulder raises 20lbs x 10 for 3 sets

lateral raises 20lbs x 10 for 3 sets

dumbbell seated shoulder press 50lbs x 10 for 3 sets

rear delt raises 20lbs x 10 for 3 sets

dumbbell shrugs 50lbs x 10 for 3 sets

bench press 185lbs x 5 for 5 sets

ab workout hanging leg raises, crunches, oblique side bends with 35lbs x 20 for 3 sets of each

light cardio cool down on treadmill for 5 minutes

also went to the canal a few hours after my workout. Had the day off so I decided to run a few miles around lunch time by the river..... felt incredible. got some sun and ran around 5 miles or so out there.

Wednesday

2 mile run 15:47

20 jumping jacks

20 hanging leg raises

20 body weight squats circuit style 3 sets of each

Rope triceps ext 65lbs x 10 for 3 sets

Straight bar cable curl 90lbs x 10 for 3 sets

Preacher curls 100lbs x 6 for 3 sets

Dips 3 sets til failure superset with preacher curls

Hammer curls 25lbs x 10 for 3 sets

Single arm Overhead tricep ext 25lb x 10 for 3 sets superset with hammer

Concentration curl 20lbs x 10 for 3 sets

Skull crushers 60lbs x 10 for 3 sets

Ab workout crunches, hanging leg raises, and oblique side bends with 35lbs 3 sets of 20 for each

Thursday

4 mile run 32:46

20 push ups

20 jumping jacks

20 body weight squats circuit style for 3 sets of each

Ab workout same as yesterday:)

Also, I got asked about veganism at the gym today by a lady named Tanya, hoping she joins the forum soon. She saw my veganbodybuilding.com shirt and asked me all about getting adequate protein. ) told her all about Robert Cheeke, Tresize, and Sitko. She has been vegetarian for 6 months and wants this site to keep her fit and healthy on a vegan diet. Just a testimony for what wearing the shirts

Can do. Buy some, people!

Tuesday

2 mile run in 14:20

Stretching

15 push ups

15 jumping jacks

15 body weight squats circuit style for 3 sets of each

Leg extension 125 lbs x 10 for 3 sets

Leg curl 95lbs x 10 for 3 sets

Leg press 655lbs x 5, 745lbs x 5, 805lbs x 5, 855lbs x 5

Seated calf raise 90lbs x 15 for 3 sets

Standing calf raise 195lbs x 12 for 3 sets

Ab workout hanging leg raises, crunches, and oblique side bends with 35lbs for 3 sets of 20 at each

Cool down on treadmill before leaving for about 5 minutes.

Thanks a lot Karen:)

Monday

2 mile run in 16:40

15 jumping jacks

15 body weight squats

15 push ups circuit style for 3 sets of each

Bench press 185lbs x 5 for 5 sets

Incline dumbbell press 55lbs x 10 for 3 sets

Dumbbell rows 55lbs x 10 for 3 sets

Decline dumbbell press 55lbs x 10 for 3 sets

Back flys 20lbs x 10 for 3 sets

Chest fly 40lbs x 10 for 3 sets

Lat pull down 135lbs x 10 for 3 sets

Ab workout, hanging leg raises, crunches, and oblique side bends with 35lbs. 3 sets

Of 20 for each

No time for cardio cool down, got called in to work:/

Things are going closer to perfect than I ever believed possible. Feeling great, work is amazing for me, and my new motivation has become contagious. My friends are picking up exercise routines now. Loving life. How are things for you, Robert? Stay safe while traveling as much as u do brother and I hope to hear back soon