12-18
AM cardio
Recumbent bike 30 min70-80% HRmax
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Dates mixed up , 12/19-12/23:
Cardio 20-30 mins on off days.
Back/pull
Lay pulldown x 2 sets failure
Db chest supported rows x 2 set failure
Prone low trap raises x 2 sets failure
PWO treadmill 15 min 5% incline 3.5mph
Push
Flat chest press machine x 1 set failure
Overhead press machine x 1 set failure
Chest support lateral raises x 1 set failure
12/23
Legs
DB RFE split squat x 1 set failure
DB knee supported RDL x 1 set failure
Db single leg calf raises x 1 set with drop set to failure
PWO cardio
Upright bike 22 mins 70-75% HRmax
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12/24
Back
Lat pulldown x 2 sets failure
Machine seated rows x 1 set failure
Prone low trap raises X 2 seats failure
20mins seated upright bike 70-75% HRmax
12/25 Off day for Christmas 
12/26
Upright bike cardio 30mins 65-75% HRmax with 3 x 1 min all out sprints
12/27
Push/chest/shoulders
DB slight incline press x 1 set failure
Machine overhead press x 1 set failure
Chest support lateral raise x 1 set failure
12/28
Legs
Hack squat machine , split stance x 1 set failure
Hip thrust machine x 1 set failure
Single leg seated leg curl x 1 set failure
Standing single leg calf raise x 1 set failure
12 mins treadmill 3.5mph 5% incline
12/29 off
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Getting all mixed up with dates. Another push/pull/legs cycle from 12/30-1/02. All similar or the same lifts above. Been slacking a bit with logging, diet, cardio in general. Used the holidays as an excuse.
Three positive things came out of it though
- quality time with loved ones
- slept more than usual
- got engaged!
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Congratulations!!!
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Been lazy posting here.
Been continuing workouts and my version of the v diet.
Workouts feeling good and are consistent with numbers improving
Shakes during the day to get at least 120g of protein from MD shakes alone.
Been giving myself more leeway with diet at night and doing less cardio, but somewhat surprisingly feeling and looking better with stable weight
Eventually I’ll post more formal updates ….
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