Trashed back with a quick routine today...

High rep Barbell Rows up to 275

High rep Dumbbell Rows up to 145

Bodyweight pull-ups to complete failure

And then it was time for steak and eggs and peanut butter toast. :-)

Here in Mass we specialize in homemade ice cream stands...Oh man is the homemade version of that soooo yummy!:-)

:-) :-)

I'd kill for that, Bao! :-)

I will see if I can bring it on the plane sir...no promises..

That probably won't work....I will just have to come visit you sometime, Bao. :-)

You come to Mass looking like this :-) and after all the fresh seafood, pastries, and home made ice cream you'll look like this. :-)



:-)

Might be worth it....I will stick to just the seafood and ice cream so I can look like this... :-)

I think Moe is bringing cannolis from his shop thurs to shack...so you'll get a real treat then!

Moe will be mobbed like the Beatles in '64. :-)

Ok. Had a weigh in and measurements on Friday and felt the need to post them up.

Body fat Oct 2/09
CHEST 16
BICEPS 8
ABS 49
OBLIQUES 22
QUADS 36
BACK 30
TRIS 16
L BACK 70
CALVES 20
TOTAL 267
Weight 224.6 lbs
bF% 32

Body fat JULY 30/10
CHEST 7
BICEPS 4
ABS 12
OBLIQUES 6
QUADS 17
BACK 11
TRIS 7
L BACK 30
CALVES 12
TOTAL 106
Weight 189.3 lbs
bF% 15.1

Could've been faster but I'm super stoked. Goal is 12% and then we're changing gears for building muscle. :-)

Congrats on the great progress, Frank! :-)

Thanks, bud. It feels good. I still haven't purchased new clothes yet and I've dropped about 4 sizes in my waist. Needless to say, my dress pants bunch a little now.

Nice job there Frank. Need to get my ass in gear for dieting.

Me too....but then I discovered Hagen Daz Chocolate Peanut Butter ice cream.

sigh super heavyweight here I come...:-)

H.I.T. Leg work today

Leg Extensions 3x20-15-15 (85-115lbs)
Ass-to-floor Squats 4x15 (145lbs)
Leg Press(feet and knees together) 3x15 (435lbs) 1x15 (525lbs)
Leg Extensions 1x25 (95lbs)
Leg Curls 3x15 (95-15)
Standing Leg Curl Machine(No rest between sets) 2x10 (75lbs)

Some pullups and chest work last night. Def need to do more pullups in my routine!:-)
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Pullups rock! :-)

I need to start doing some pullups or at least attempt them :-).


Last night Bi's/Tri's:

dumbbell curls 4 sets 12, 10, 10, 8 @ 20, 25, 30, 40lbs
skull crushers 2x15 65, 75lbs
easy bar curls 2x15 65, 75lbs
rope pull downs transition to overhead tri extensions 2 sets per x 15 @ 55lbs
one handed preacher curls 3x15 @ 30lbs
push downs using the curl machine(?) 3x20 195lbs

First night getting ready for bench meet. Took some weights to 3 board, still learning the groove in my shirt. 2 more weeks of finer tuning, then vacation.