16 weeks out pictures

pictures 12/22

I couldnt get it to send through email...

My thoughts...

- conditioning from the back is progressing nicely

- upper chest is coming up (even showing in rear double bicep pose)

- rear delts are dwarfed in RDB shot

- not much of a change in the abs or quads

I will do my best to be good Friday and Saturday but being around an Italian family on Christmas, it will not be easy lol. Enjoy the holidays.

11/3

11/2-

30 min SS Cardio (treadmill)

11/3-

Flat DB Bench Press: 105/12-8-7= 27

Behind Head Smith Press: 215/ 7-4-3= 14

PJR Tricep Pullover: 90/ 10-9-8 = 27

Med Grip Lat Pulldown: 195/ 8-5-5 = 18

T-Bar Rows: 5 Plates/ 12 (straight set)

11/1

Solid workout. Love ALL OUT. the focus is the best of any Preworkout ive had and the pump/energy is just as good. No crash either.

Seated DB Curls: 55/6-4-4 = 14

Reverse EZ Bar Curl: 75/10 (straight set)

Calf Leg Press: 190 (per side)/ 10 (straight set, 10 sec negative)

Front Squats: 275/8, Front Hack Squat Widowmaker: 810/20

Straight Legged Deads: 245/6, 265/6, 285/3 (lower back was pretty tight)

10/29

10/28-

In the city all day taking the exam for the NYPD. Didnt get a chance to do cardio.

10/29-

Workout went well all around. Got my All out too late to try today, very excited to give it a try on Monday.

Incline Hammer Strength: 155 (each side)/ 5-3-3 = 11

Seated DB Press: 80/12-9-8 = 29

Close Grip Bench Press: 265/ 7-5-4 = 16

Rack Chins: 70/9-8-7= 26

Bent Rows: 245/ 10 (straight set)

30 min low intensity cardio (treadmill)

10/27

Great workout all around today. PR on leg press but hams were still a little sore from Mondays deadlifts.

Preacher Curls: 100/7-5-4 = 16

Pinwheel Curls: 50/14 (straight set)

Standing Calf Raise: 255/8 (straight set, 15 second negative)

Lying Leg Curl: 100/13-9-8 = 30 (+3)

Leg Press: 1000/6, 770/ 22 (straight sets)

10/26

Back is still a little tight even after the failed attempt on my last set yesterday. Lats are sore as hell. Hoping to take out some of the fustration of failing on my deadlift yesterday on the leg press tomorrow.

Ab Work

30 min low intensity cardio (15 stepmill/15 treadmill)