Bonus Workout

Back-dated from 02/17 & 02/18

I woke up around 10 today. A day of rest; finally. I spent Valentines Day on Sunday with my girlfriend as I had to work on Friday. We went to a restaurant in Scottsdale called the Kona Grill. I’m a pretty flexible and laidback kind of guy but man my meal sucked. $80 for an undercooked piece of meat that was almost half fat. My girlfriend enjoyed her salad and desert which was most important.

There was a killer gelato place around the block from that place we hit up after. I wasn’t about to dump more money in that place. We shared thee scouts of captain crunch, cookie dough and pistachio gelato. It was definitely worth the calorie surplus I was in and the sugar rush that followed.

I woke up Sunday, got a haircut, went to a meeting, worked out, went to a birthday party then took my girlfriend out for Valentines Day.

The workout this morning consisted of back and shoulders. I had to workout in my street clothes as I went directly to the gym after my meeting.

I hit the gym on Monday night at 6 and did a bonus workout. I was off today because of Presidents Day.

I worked out a variety of muscle groups including a few different quad exercises, a few back exercises and calf exercises. I finished with a few trap exercises then called it a day. I did not rest in between sets I went from exercise to exercise and keeping a steady and consistent 4 second rep count. I must be honest I was exhausted but in a good way if that makes any sense.

I have quite a few lbs to loose before my vacation at the end of June. I currently weigh 179 and plan to get to 170 before my trip. My routine is listed below and until the next workout always remember,

‘You Cannot Out Train A Bad Diet’

Greg

Traps:

Seated reverse peck deck machine 4X10

Standing cable pulls 4X10

Legs:

Seated machine quad presses 3X10

Quad curls 3X10

Calf extensions 3X10

Back:

Lat cable pulldowns using close bar attachment 3X10

Seated machine lat cable pulldowns 3X10

Shoulders:

Seated machine shoulder press 3X10

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