Sat 3/15 4 miles prebreakfast run 6 miles hard run!

Sun 3/16 2.5 miles prebreakfast. I wanted to go longer but had been held up by my roommate and only had time for two miles before work... Abs Hanging leg lifts 10 sets of 12 My legs weren't quite straight out but almost. Oblique cruches on the extension chair thing 3 sets of 25 Ab Crushers 4 sets of 20 Then my abs just gave up and quit working Delts Military press 3 sets of 16 Dumbell Flyes 3 sets of 16 20 mins straight cardio Didn't have a hit in me...

Mon 3/17 NO prebreakfast. Lats Seated Rows 3 sets of 12 150 lbs Pulldowns 3 sets of 14 120 lbs Chin ups 3 sets of 12 Biceps Hammer Curl 25 lbs Supersets to fail out Cable curl 60 lbs Superset to fail Standard curls Superset to fail 25 mins on Stairmaster

I did the chins with a partner who helped me cheat them out. Still got good pump though.

Just got back from Miami on business. Stayed at the Hilton downtown Miami and they had a fantastic fitness center. So for the last three days I worked out, but kinda forgot what I did, but I didn't miss a day with the hits or the prebreakfast runs.

Fri 03/21 No prebreakfast run Chest Bench 135 lbs superset Incline Bench 115 lbs superset Pushups 3 sets of 12 Cable Crossover 60 lbs superset Triceps Pulldowns 90 lbs superset Dips 3 sets of 12 Abs Hanging leg lifts 4 sets of 12 Ab Crusher 3 sets of 25 75 lbs Decline Crunches for obliques 3 sets of 50 4 mile run

Sat 03/22 4 miles prebreakfast Delts Military Press 3 sets of 14-16 85 lbs Flyes 3 sets of 12 35 30 25 superflyes 20 15 15 12 reps Abs hanging leg raises 4 sets of 12 Oblique crunches 3 sets of 50 Ab Crushers 4 sets of 25 50 lbs Quads Inverted hack squat 90 lbs 3 sets of 12 Leg extensions 90 lbs 3 sets of 12 15 mins cardio

Sun 03/23 6 mile run

03/24 Mon 4 miles prebreakfast Biceps Hammer curls 45 lbs 35 lbs 30 lbs Twenty ones Preachers 85 lbs 3x12 Lat pulldowns Abs Hanging leg lifts Crushers Obliques 20 mins stairmaster

03/25 Tues 3 Miles prebreakfast Chest Bench Cables X-overs Incline Bench Triceps Superset cable pushdown Abs Hanging leg lifts Ab Crusher Obliques

03/26 Wed 4 miles prebreakfast Delts Military Press 3 sets of 14-16 85 lbs Flyes 3 sets of 12 35 30 25 superflyes 20 15 15 12 reps Quads Inverted hack squat 90 lbs 3 sets of 12 Leg extensions 90 lbs 3 sets of 12 1 hour cardio

When I do delt flyes, my elbows are at my sides on the bottom position. I keep my elbow at a 45 or near-45 degree angle throughout the motion. I just made up the term Superflyes (they probably have a proper name). They're just flyes in which I keep my elbows at a 10 degree angle or so (almost straight out at my sides) and perform tight controlled delt flyes. I go with real light weight so I don't destroy my joint and still get a mean little burn. As for the fat burn, I'm totally getting there. I've lost 60 lbs since Jan 1! None of my clothes fit, I've had to cut three notches into my belt, my muscles are really starting to stand out, I'm getting more vascular than I've been maybe ever. I can't remember the last time I had so much energy on such a consistent basis. I remember thinking that I was just sapped of energy and I assumed it was from getting old. Wrong. I was smoking, eating shit and not taking care of myself. I have really reversed my lifestyle and I feel fantastic. I no longer smoke (That was first. I quit about a year ago). I eat clean. And as for exercise, I've incorporated it into my daily life. I love getting fresh air, exercise and sun. I admit that I like how I look as I get fit, but more importantly, I LOVE LOVE how I feel. I figure that by the end of April I will be at 7 percent body fat, maybe lower. I will be posting pics at that time.

Wow! 60 lbs in 3 months - that is a ton of weight dropped and dropped fast. Congrats - nice work. Great to hear you also quit smoking - fantastic! 7% is low, you will have ripped abs @ 7%. (Bodybuilders compete around 3-5%) You may not be able to hold a bodyfat percentage that low for an extended period of time/year-round. It's possible if you maintain a clean diet and a very active lifestyle but it gets hardrer the lower you drop... You don't have to stay shredded (4-5%) or ripped (6-7%) but you can stay very hard/cut (8-10%). This is a healthy level to shoot for year-round unless you want to get really dieted down for a con-*test*-('")/photo shoot, etc. I am looking forward to your pics. I plan to compete in a natural bodybuilding show on July 12th (IDFA Toronto Classic) and will shoot to be about 5%. I will definitely post pics. I would guess I am about 9-10% right now. The exercise for delts you are referring to is "side lateral rasies": http://www.shapefit.com/shoulder-exercises-side-lateral-raises.html Flyes are an exercise for chest: http://www.shapefit.com/chest-exercises-dumbbell-flyes.html DB side laterals for delts are one of the most incorrectly done exercises in the gym. You can do laterals with DB's standing or seated (do both), slight bend in elbow (not 45 angle - so do them "superfly" style) and keep pinkie side of hand up. You don't need a lot of weight here, this is all form. Keep training hard, you are so fortunate to be living and training in Florida. I'm absolutely green with envy.... T