Today it all came crashing into place:  back to work, full workout schedule, packed lunches, pandemonium.  This is the toughest part, the adapting to the grind.

Got up early and slowly dragged myself down to the gym for fasted cardio:  30 min of intervals on the elliptical, 2 min slow 1 min fast

All day at work I was catching up from my vacation.  Had a bunch of packed Tupperware with me, stayed on my diet.

After work headed to the gym

Back & Arms

bent over rows (1 min rest) 2 warmups, 225 x 10, 10, 8, 6

widegrip pulldown (30 sec rest) 210 x 10, 10, 9, 5

closegrip machine row:  120 x 30, rest 70 sec, 25 reps, rest 45 sec, 25 reps, rest 20 sec, 20 reps

closegrip pulldowns:  90 x 35, rest 65 sec, 25 reps, rest 40 sec, 21 reps, rest 19 sec, 13 reps, rest 6 sec, 6 reps

Triceps Giant Set:  A. closegrip Smith machine press, B. skullcrushers or French press, C. rope pushdowns (1-2 min rest b/w giant sets)

(warmup, Smith press 100 x 12)

First Set  100 x 12; 60 x 12; 120 x 12

Second Set  100 x 12; 60 x 12; 100 x 8

Third Set 100 x 12; 60 x 8; 100 x 4 DROP 80 x 5

Biceps Giant Set:  A. Seated Dumbbell Curl, B. Standing Hammer Curl, C. bb reverse curl

First Set 40s x 12; 40s x 5; 60 x 4

Second Set 40s x 10; 40s x 8; 60 x 5

Third Set 40s x 11; 40s x 7; 60 x 7


Notes:  this workout destroyed me.  My energy is still low from the diet, I haven’t adapted yet.  But I kept my nose to the grindstone.  The gym was crowded like crazy also, people were tripping over each other all the time.  It was chaos.  My performance really sucked, but I just gotta stick it out, through the learning curve… and until I am ready to excel.


Well, I came home and prepped meals now I am late for bed!  Bye!