6/30/14 - Leg and Bicep Workout (25 sets) - Week 8 of Leg/Push/Pull/Leg Split - Pre-Workout used was Swole Sports PreWrek

AM Workout (weight/reps) 

Cybex Seated Leg Press
80/50, 150/20, 250/20, 350/12

Cybex Leg Extensions
110/15, 110/7, 110/5 

Cybex Seated Leg Curls
80/7, 80/7

Cybex Back Extensions
50/10, 80/15, 150/5, 210/1

Supinated Dumbbell Curls
5/30, 10/15, 15/15

Concentration Dumbbell Curls
40/8, 40/8, 20/15

Cross Body Dumbbell Curls
25/10, 25/9

Thumb Flush Supinated Dumbbell Curls
10/4x5

Cybex Arc Trainer
5 minutes (heart rate 140)

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#Follow @Distracted2013 | Awesome #Inspiration #Transformation | #Bravo!

#Moderation is the key for long term success. #weightloss #weightlossstory #NeverGiveUp... pic.twitter.com/FHKzslzEDc
— theheavydistraction (@Distracted2013) June 24, 2014

And that day came “when the pain of staying the same outweigh the pain of change” #NeverGiveUp #fitnessmotivation pic.twitter.com/EtY8YkK15Q
— theheavydistraction (@Distracted2013) June 28, 2014

#GoCatchYourDream #weightlossstory"Nobody said it was gonna be easy, they just promised it'd be worth it" 120lbs down pic.twitter.com/x1mbiB38b2
— theheavydistraction (@Distracted2013) June 8, 2014

6/25/14 Pull Day Workout - Pre-Workout used was Prosupps Mr Hyde (29 sets)

AM Workout (weight/reps)

Cybex Lat Pulldowns (weight/reps)

60/15, 70/15, 80/15, 90/10, 170/5, 190/5, 210/5, 110/15

Cybex Row Machine (weight/reps)

90/20, 150/6, 190/5, 210/7

Hammer Strength Front Pulldowns (weight/reps)

100/10, 120/8, 160/5, 80/20

Hammer Strength MTS Row (weight/reps)

160/8, 140/8, 120/10, 100/10, 60/20, 20/60, 40/10, 60/20, 80/10, 100/10, 60/20

Cybex Reverse Flyes (weight/reps)

50/10, 50/8

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6/24/14 Push Day - Pre-Workout used was Jet Alert Caffeine Pills - Took 2 pills for 400 mg total (42 sets)

AM Workout (weight/reps)

One-Arm Cybex Chest Flyes

50/20, 80/20, 110/15, 150/10, 170/5 and 2 forced reps

Cybex Chest Flyes

210/2, 150/8, 90/15, 80/10, 70/12

Hammer Strength Incline Chest Press

60/12, 60/12, 80/10, 20/30

Hammer Strength Chest Press

60/12, 100/5, 140/5

Cybex Chest Press

80/5, 90/5, 150/1, 50/19

Dumbbell Incline Bench Press

10/10

Smith Machine Shrugs

135/15, 225/8, 275/5

Cybex Overhead Press

30/20, 60/15, 100/6, 80/12, 20/21

Cybex Preacher Curls

50/15, 60/7

Bent-Over Tricep Extensions

110/12, 140/8, 80/25

One-Arm Pressdowns

Right 30/12, 30/10 Left 30/17, 30/14

Dumbbell Overhead Extensions

5/10

Dumbbell Kickbacks

25/5

Cybex Tricep Extensions

30/50

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4 Weeks to Crunchless Abs! 

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6/23/14 Leg and Biceps Workout - Used Met-Rx Nuclear X Pre-Workout (43 sets)

AM Workout (weight/reps) 

Cybex Seated Leg Curls
30/15, 40/10, 50/10, 60/10

Cybex Leg Extensions
40/10, 50/10, 60/10, 70/10, 80/10, 90/10, 110/10, 90/6, 80/10, 70/9, 60/10, 50/12, 40/25, 30/30, 20/30

Cybex Leg Press
90/20, 180/10, 270/8, 360/5, 410/3

Cybex Leg Press Calves
90/50, 180/25, 270/12

Supinated Dumbbell Curls
10/30, 20/15, 15/10

Concentration Dumbbell Curls
40/8, 40/8, 20/15

Cross Body Dumbbell Curls
20/10, 10/20

Cybex Preacher Curls
100/3, 80/3, 60/5, 50/7, 40/10, 30/10, 20/20, 10/40

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6/19/14 Pull Day - Changed it up and worked out with @JEHarrisIII (25 sets)

AM Workout (weight/reps)

Cable Rows (weight/reps)

4x12

Superset with Lat Pulldowns (weight/reps)

4x12

Bent-Over Rows (weight/reps)

4x12

Superset with Lat Pulldowns (weight/reps)

2x12

T-Bar Rows (weight/reps)

4x8

Deadlift
225 for 3 reps

Dumbbell Curls
2x10

Concentration Curls
35/10

Fixed Straight Bar Curls
20/10, 30/10, 40/10

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6/18/14 Push Day on Cellucor C4 Pre-Workout - Legs/Push/Pull/Legs Split (Burn Out Style - No Rest Between Sets) (35 sets)

AM Workout (weight/reps)

Cybex Overhead Press

30/20, 40/15, 50/10, 60/10, 50/15, 40/15, 30/15, 20/15, 10/30

Cybex Chest Press

10/25, 20/25, 30/25, 40/15, 50/10, 60/10, 70/5, 80/5, 90/5, 110/4, 130/3, 150/3, 90/6, 60/10, 50/10, 40/15

Cybex Chest Flyes

80/10, 70/10, 60/10

Cybex Chest Flyes

80/10, 70/10, 60/10

Cybex Chest Flyes (Negative One-Arm Reps)

150/5, 170/3

Hammer Strength Incline Press

80/15, 60/12

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6/17/14 Workout - Leg Day on Legs/Push/Pull/Legs Split (20 sets)

AM Workout (weight/reps) 

Hammer Strength Incline Chest Press

20/30, 40/15, 60/15

Cybex Back Rows

30/100

Cybex Leg Press

90/30, 180/20, 270/10, 360/4, 270/8, 180/10, 90/20

Cybex Leg Press Calves

90/20, 180/30, 270/20, 360/20

Cybex Leg Curls

40/25, 50/15, 60/10, 80/8, 100/5

Arc Trainer Cardio

5 minutes

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6/13/14 Workout - Arm Day - Biceps - Triceps

AM Workout (weight/reps)

EZ Bar Curls - Run the Rack No Rest

20/30, 30/10, 40/5, 60/2

Supinated Dumbbell Curls

15/10, 15/10, 15/10, 15/10

Concentration Dumbbell Curls
30/10, 35/6, 25/10

Thumb Flush Supinated Dumbbell Curls
15/10, 15/10

Incline Dumbbell Curls
10/15

Cybex Preacher Dumbbell Curls
40/20, 30/12, 20/20, 60/5, 50/6, 40/7, 30/10

Cybex Tricep Extensions
40/10, 50/10, 60/10, 70/10, 80/10

Bent-Over Triceps Rope Pressdowns
110/10, 120/5, 95/8, 80/8, 65/10

One-Arm Pressdowns
Right 30/9 Left 30/21

High Cable Curls
30/15

Dumbbell Hammer Curls
15/25

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6/12/14 Workout - Pull Day on Legs/Push/Pull/Legs Split (27 sets)

AM Workout (weight/reps)

Cable Face Pulls (weight/reps)

10/30, 20/20, 30/10, 40/10, 50/10

Hammer Strength Front Pulldown (weight/reps)
60/50, 80/30, 100/10, 120/10, 140/10, 160/5

Hammer Strength MTS Row (weight/reps)
100/20, 120/10, 140/10, 160/8

Assisted Pull-up (weight/reps)
130/5, 115/5, 100/5

Cybex Lat Pulldowns (weight/reps)

50/50

Cybex Rows (weight/reps)
110/12, 90/10, 80/12

Cybex Back Extension (weight/reps)
80/25

Cybex Bicep Curls (weight/reps)
60/8, 60/8

Standing Concentration Curls (weight/reps)
20/15

Standing Supinated Dumbbell Curls (weight/reps)
10/10

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6/11/14 Workout - Push Day (24 sets)

AM Workout (weight/reps)

Cybex Chest Press

10/50, 20/10, 30/10, 40/10, 50/10, 60/10, 70/10, 80/10, 90/6

Hammer Strength Incline Press

10/30, 20/20, 30/15, 40/10, 50/5, 40/5, 30/5, 20/5, 10/11

Cybex Chest Flyes

10/20, 20/10, 30/10, 80/10, 110/8, 70/8

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