Felt great to get at it again.

[wanabe]

Looks like you are comin on RFG. I like the high reps go for 20 reps per set

[~R~F~G~]

Started upping the intensity yesterday.

Flat bench

135 x 10 x 8
185 x 10
225 x 5

Incline DB

65 x 12
75 x 10
85 x 8

Rope push down

100 x 12 x 12 x 10

Face pulls with the rope

140 x 12 x 12 x 12

Straight Bar push down

140 x 10 x 10 x 10

Pec Deck

220 x 10 x 10 x 10

30 minutes on the bike.

The bike wears me.out faster. I'll build up to longer periods. I typically do 40 minutes but I got to the gym late.

Breakfast has been the same. 25g isolate and 2 servings of cream of wheat. 1 tbsp butter and 4oz of creamer.

Meals are generic but portion controlled. Not weighing anything as of right now. Just eating sensible.

Felt great after that work out.

[Genetic Freak]

Awesome job with desired results, felt great after.

[~R~F~G~]

Last night was cheat meal 1 of the week. Have 2 a week. I must be getting into a better rhythm. I still regret my dinner. Lol. Sausage gravy over biscuits, 3 eggs over and hash browns.

Today is back day.

[Genetic Freak]

That makes me sick just thinking about it.

[~R~F~G~]

I'm needing soft food. 5 weeks in on the new dentures. I skipped the gym last night. I had to get my teeth out. Made high protein pancakes. (Kodiak Cakes) and eggs.

I'll hit the gym.today or tomorrow.

[Glycomann]

Looks good RFG! Must feel good to get at it again.

[A1food4u]

I have a few good ground turkey recipes if you need something easier to handle, must be a bummer eating everything squishy

[~R~F~G~]

Originally Posted by Glycomann

Looks good RFG! Must feel good to get at it again.

it really does. I'm more motivated now. A friend died today from cancer. I need to be very proactive with my health. I will be coming off the end of September and going to a endo January 1st.

I have a cardiac cath appointment on the 10th. I'm not messing with this anymore.

Originally Posted by A1food4u

I have a few good ground turkey recipes if you need something easier to handle, must be a bummer eating everything squishy

Yes please. I'm making up some egg salad, chicken salad and tuna salad. I know mayo isn't the best. But I need to eat. My snacks are going to be cottage cheese with fresh fruit.

[~R~F~G~]

Had a small stomach bug last week so I didn't get in the gym.

Back day.

Rack Deads. My normal routine is warm up then 5-3-1. I think I need high reps.

135 x 12 x 10
185 x 10
225 x 10
275 x 10

Wide pull downs

120 x 12
140 x 10
170 x 10

Seated rows

140 x 12
160 x 10
180 x 10

Straight bar curls

Bar (45) x 12
65 x 10
85 x 8

Shrugs

225 x 3 sets of 10. Slow reps. Squeeze at the top.

DB curls

25 x 12
30 x 10
35 x 10

Bent over straight bar push down

140 x 3 sets of 10

Recumbent bike.

Level 11 for 43 minutes. I got the text that my friend died so I left.