Day 13&14. Had to break for fun Fatherly duties:)

Day 13:
ISO chest press:
3x 12 220lbs

21's 70lbs EZ bar 3 sets

Close grip curls
70lbs EZ bar 5 sets

Bench press
5 sets of 10
205lbs

Double crunch
5 sets of 25 reps

FreeMotion chest Fly
4 sets of 12. 110lbs

Called it a short and sweet day!

Workout: day 14. (legitness on this one!)


Leg press: (express that built up testosterone and let it flow through your body)
20 reps. @
160lbs
220lbs x2
200lbs
180lbs

ISO lat pull down
180lbs.
10x3

Weighted squats
10x3 165lbs-just because it was next to the ISO lat pull down machine and I truthfully haven't done those in years!

Chest press. 10 reps
65lbsx2
75lbsx2
60lbsx2

Cable curl and tri press downs
4x10@140lbs

Full extension curls
3x10 120lbs
(this doesn't mean straighten your arm out completely. For lack of a better name. The exercise is like this.
Face away from the FreeMotion machine. Arms all the way down. Knees bent, feet set shoulder width apart. Let the cable pull your arms down and about 3 inches behind you. Pull cable forward and up into a curl, bringing your curled arms up underneath your chin. Anyone have a better name for this? I'm all ears!! Haha

Boxing 30 intense minutes!

10 minutes of solid abs. 1 min break total. Leg lifts, swim kick, double crunch, superman crunch. 15 reps a piece then repeat until 10 minutes is up!