JohnnySolo's House

Bike:
30 min
 
How long do you need off? I've sat here for the last 10 days pressing refreshing every hour and still nothing! I feel lost without you JS!

No, wait, sorry, I was thinking of someone else
 
lol,


Up 10-12 lbs from vacation. 310-312lbs

Plan is to focus on in this order:
diet =fat loss
cardio = strong heart
lifting = keep what girly tone I have

Assisted pull-ups
3x5

Bench
135x10
185x10
185x10
185x10

Walk/run
20 min

Bike
30 min
 
Clean and OH press
dbs 45s x5
dbs 50s x5

bb
135x3
135x3
135x3
135x3
135x3

OH press (clean to position)
135x5
135x5
135x5

Walk/run
20 min

Bike
30 min
 
No, i just took little over two weeks off so I wanted to move in light for now. Plus I'll have less time for the lifts due to trying to focus on cardio more.

They are lower though, for sure, but just because I'm not focused on them is all.
 
down from monday 312, now 305

Assisted pull-up/push-up
5/10
5/10
5/10
5/10
5/10

db curl/ bw dips
60lb dbs 4/bw 5
50lb dbs 8/bw 4
40lb dbs 8/bw 4
60#s 1 50#s 3 40#s 4/ bw 4

Walk/run
20 min

Bike
30 min
 
Bench/seated cable pull

135x10/140x10
185x10/190x10
225x5/220x5
225x5/240x5
225x5/260x5
225x5/280x5
225x5/300x3

Walk/run
20 min

Bike
30 min
 
Bench
135x10
185x10
225x5– Pull-ups 5 (all assisted)
225x5– Pull-ups 5
225x5– Pull-ups 5

Pushups 10 – seated row 10
Pushups 10 – seated row 10

BW dip 5 – DB curl 5x50lbs 5x40 lbs

15 min elliptical
 
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