nice work! dirty mirror and all.
Yje cable bb row sounds awesome…but my gym stacks are heavy enough for that move.
Lol thanks Timmy
Try it anyway Rock. I can row bodyweight but that exercise was very humbling.
Wanna workout?
Sure thing Austin. What did you have in mind? Some interval cardio perhaps? 
Arms workout today
The pic of my biceps are after the FST-7 biceps. They got so pumped, I practically ran to the locker room to take a pic 
BB Curl
30 x 12
40 x 12
50 x 12
55 x 8, 6
Alt. DB curl reps are per arm
25 x 12
27.5 x 8, 10
FST-7
Spider curls (I don’t know if this is the right name, I saw it in a magazine. You lean against an incline bench with a barbell and do curls)
30# BB
10-12 reps
Mr. Count Rock sir, what biceps exercises do you use for FST-7?
Skullcrushers superset with CGBP
35 # / 50#
45# / 60 # for 2 sets
12 reps for everything
Straight arm PD superset with reverse pushdown
30# for both, 10-12 reps
3 sets
Did forearms, didn’t take note.
Cardio
20 minutes on stairmill, then 10 minutes on elliptical
I wanted to do my whole cardio session on the stairmill but the Cardio Cinema room had to be cleared for cleaning, and the other stairmills were taken, so I settled for elliptical.
As embarassing as this is, on many levels, I’ll post my “Before Pics.”
I’ll be getting a posing suit around March so I don’t have to get it altered too much. And I don’t have a bikini because… well, just a short while ago I was a 200+ lb teenager so shopping for bathing suits never appealed to me.
So, moving on, here are some pics (insert bad posing warning)
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Ok, I’m going to finish my Toy Story marathon, I bought 1-3 today.
Yes, I’m still a kid.
Oh, that’s the scar from my surgery in the second pic.
Didn’t heal well, my mom said that I “keloid.”
But I saw pics of it on the internet and they don’t look pretty, so I’ll just say that it’s a scar 
your body looks so fucking sweet…damn…drool
ny fst bicep stuff varies…usually just straight bar curl…or the “choke” curl
set up for the choker is simple…just grab a rope attached to the cable…grab in one hand like grabbing someone by the collar lol…pull to forehead
or
hammer curl with rope…
Am I nuts I don’t see a scar? Where?
Oh, NOT on your ass?
Well that explains why I don’t see it.
Wow Nikki nice progress! Since I haven’t seen the before pic yet I am using my imagination lol. Since you look great now I can say with confidence, you have come a long way!!
very very nice. I would be happy to call those my before pics I had no idea you were over 200lbs on your smallish frame. Your rock lady.
[quote]Nikki9591 wrote:
As embarassing as this is, on many levels, I’ll post my “Before Pics.”
I’ll be getting a posing suit around March so I don’t have to get it altered too much. And I don’t have a bikini because… well, just a short while ago I was a 200+ lb teenager so shopping for bathing suits never appealed to me.
So, moving on, here are some pics (insert bad posing warning)
[/quote]
You are making some great progress Nikki (super cute baby for emphasis)
You’re lookin’ real good sugar britches. The pics say you’re close to achieving your goals.
BTW- The posing suit you’re wearing is pretty damn hawt. raises eyebrows
No joke, looking very sexy.
Aww I blush
Those are my before pics though, I don’t have any before pics before those lol
I do need others’ fresh eyes because I’m hearing that I made a lot of progress from others and I think “Really?”
I guess cuz I see myself every day, I don’t notice these things. So I’ll post pics if not weekly, every other week.
I kept thinking about the hammer curl with the rope, but decided against it. I really liked the one I did, but when I get bored of it, I’ll do the hammer curl. Maybe the choker one if I’m mad at someone and feel like taking the anger out on something
Did legs today
Cardio was an hour walk to the gym, then the hour walk back. I just felt like walking I guess.
Of course the walk made me weak but I did what I could
Squats
95 x 12
135 x 12
155 x 10 x 2
Single Leg Extension
30 x 12
50 x 12
70 x 10 x 2
Single Leg Press
90 x 12 x 3
180 x 12
FST-7
Hack Squat
Step ups (the step thingy came up to my pelvis, which isn’t saying much for you giants )
BW x 12 x 2
+20 x 12 (held 2 10 lb plates)
Deficit Deads
135 x 12, 10 x 2
Prone leg curl
70 x 12
75 x 12
85 x 10
80 x 10
Smith Kickback (attached a vid to avoid a terrible explanation… I suck at explaining)
Bar x 12
20 x 12
30 x 12 x 2
Smith Machine Bulg Split Squat
50 x 12
70 x 10
80 x 10
FST-7
Seated Calf Raises
Single leg standing calf raises, 3 sets of 10 with 50 pounds
WEAK shit.
The smith kickbacks are sick. I used to do them with the cable set up but it got crazy awkward so I stopped. I call them “mule kicks”. A smith machine variation is def something I might do next wednesday…=)
I train my ass just so I can hear girls talk when I walk by.
The choke curl is fun, its a movement you can actually “visualize”…I smack the rope before each set and talk shit to it.
OMG!!! What a cool move!
Im so trying that Monday!
I used to do kickbacks like that with a db hooked in between, but it kinda hurts!
i’ve seen the smith machine move before, i’m glad you endorse them because i’m trying them too!
You are hot!!! GREAT picts!!!
yer real puurrdy
I can’t see the scar either. Guess I’ll have to look harder! squint
Wow. I’ve never seen / heard about smiths kickbacks before. They do look awesome. Definitely on my todo list.