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  1. GPF

    GPF Road Recovery

    Day 36 Upper Body Workout One Bench Press 225x10 225x10 315x5 Chest Press Machine 230x10 250x10 270x10 Dumbbell Shoulder Press 3x10 50 Dumbbell Shoulder Raise 3x10 50 Press Down 3x10 70 Dips 3x5 Workout Out 2 EZBar Curl 3x10 105 Lying Curl 3x10 52 Dumbbell Curl 50x10 60x5 70x2 Standing...
  2. GPF

    GPF Road Recovery

    Day 35 Lower Body Leg Press 240x10 260x10 300x10 Smith Squats 135x10 225x5 225x5 (knees was hurting a little) Leg Ex 130x10 150x10 170x10 * set of abs in between sets Cardio 20:00 cal burn 600
  3. GPF

    GPF Road Recovery

    Day 34 Upper Body Dumbbell Curl 50x12 60x12 70x12 Incline Curl Machine 70x10 110x12 130x12 EZBar Curl 80x12 90x12 90x12 Lat Pull Down 120x10 150x10 180x10 Back Pully Machine 120x10 140x10 Pull ups 1 set of 10 * I did a set of Abs in between sets Ok so I can't edit ok, workout 2 for day 34...
  4. GPF

    GPF Road Recovery

    This week I'll be changing up my routine for a few weeks seeing how my back is feeling almost 100 percent. The training split will be a two a Day 3 upper body and 3 lower body routine. I'm also going to cut back on some of the cardio as well.
  5. GPF

    GPF Road Recovery

    Day 33 Cardio: 30:00 Cal Burns 944 And Abs in the Morning Legs this afternoon
  6. GPF

    GPF Road Recovery

    Weekly Update Weight: 232 Body Fat: 18.5 Pounds of Fat: 41.79 Sum of Skinfold: 65 Lean Body Mass: 190.24 BMR Set Point: 3967
  7. GPF

    GPF Road Recovery

    Day 32 Cardio: 40:00 Cal Burns 400 (SLOW Cardio) Didn't workout Had to sent time with my GF after training some clients
  8. GPF

    GPF Road Recovery

    Day 31 Cardio: 30:00 Cal Burns 900 Rest in the Afternoon
  9. GPF

    GPF Road Recovery

    Day 30 Cardio: 30:00 Cal Burns 900 Arm Machine Bi Curl 125x12, 140x12, 155x12, 170x12, 185x5, 200x5 Dumbbell Curl 30x10, 35x10, 40x10, 45x10, 50x10 Incline Dumbbell Curl 20x10 30x10 35x10, 40x10, 45x10 Back Row Machine 115x10, 130x10, 145x10, 160x10 Single Arm Row 50x10, 60x10, 70x10, 75x10...
  10. GPF

    GPF Road Recovery

    Day 29 Morning Cardio:30:00 Cal Burn:800 Bench Press 135x10 225x10 315x5 I.Bench Press 135x10 135x10 135x10 Shoulder Machine Press 110x10 140x10 140x10 TriSet Raises Dumbbell Front 20x10 22x10 25x10 Dumbbell Side 20x10 22x10 25x10 Dumbbell Post 20x10 22x10 25x10 Press Downs: 55x10 70x10...
  11. GPF

    GPF Road Recovery

    Day 28 Rest
  12. GPF

    GPF Road Recovery

    Day27 Legs Leg Press 310 3x10 Leg Ex 130 3x10 SLDL 50x10 70x10 Seated Leg Curl 130x10 3 Cardio 30:00 CB 300
  13. GPF

    GPF Road Recovery

    Day 26 Dumbbell Curls 20x10 30x10 40x10 Single Arm ISO Curl 20x10 30x10 40x10 Arm Machine Curl 95x10 125x10 150x10 Lat Pull Down 100x10 120x10 150x10 Row Machine 100x10 115x10 130x7 Dumbbell 40x10 50x10 Lat Pull Down (Standing) 40x10 50x10
  14. GPF

    GPF Road Recovery

    Weekly Up Date Weight: 232 Body Fat: 16.4 Pounds of Fat: 37.12 Sum of Skinfold: 60 Lean Body Mass: 195 BMR Set Point: 3549
  15. GPF

    GPF Road Recovery

    Day 25 Rest *My knees what popping not sure why, but I manage to get the doctor to give a few more session and an MRI I was going to go Train but took the day off to rest. I really do hate this, I'm normally a to a day split type of guy but not now. I also started with OxyECA (60...
  16. GPF

    GPF Road Recovery

    Day 24 Cardio 50:00 1500
  17. GPF

    GPF Road Recovery

    Day 23 Bench Press 135x10 225x10 315x5 I. Bench Press 135x10 135x10 225x2 Shoulder Machines Press 110x10 140x6 140x6 Dumbbell Lat Raises 27x10 30x10 3x10 Tri Press Downs 70x10 70x10 70x10 * Feeling better knees are kinda stiff and the doctor said I was allowed to more sessions :-)
  18. GPF

    GPF Road Recovery

    Day 22 Rest
  19. GPF

    GPF Road Recovery

    Day 21 Legs Dumbbell Body Squats 40db 3x10 Single Legs Squats BW 3x10 Leg Press 170 3x10 Single Leg Press 170 3x10 Leg Ex 130 3x10 Hamstring 130 3x10
  20. GPF

    GPF Road Recovery

    Day 20 Rest I'm going to hang out with my girlfriend after work, so I'm going to hit legs and cardio tomorrow and cardio before and after church on Sunday.
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