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  1. #726
    M&S Elite Member Mike8888's Avatar
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    Friday 12.25.15
    Day 1 Week 10
    Chest and back
    Pre workout: C4 Extreme fruit punch flavor.
    Stretch and foam roll
    Warm up: Decline push ups 2 x 20 super set w/Inverted rows 2 x 15
    Bench press: 165lbs x 15, 175lbs x 10, 185lbs x 10
    super set with
    Bar Bell rows: 110lbs x 15, 135lbs x 10, 155lbs x 8
    Flies + CGP palms facing: 30lbs x 15, 35lbs x 12, 35lbs x 10
    DB rows: 60lbs x 12, 70lbs x 10, 80lbs x 10
    Post workout meal: Ham, mashed potato and carrots.

    Last edited by Mike8888; 12-25-2015 at 08:46 PM.
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  2. #727
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    Interesting, what are you using to record your sleep?

  3. #728
    M&S Elite Member Mike8888's Avatar
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    Quote Originally Posted by sniper View Post
    Interesting, what are you using to record your sleep?
    Hi sniper, I'm using the Microsoft band 2 http://www.windowscentral.com/microsoft-band-2 paired with the Microsoft lumia 735 phone. Tracks everything and is surprisingly comfortable to wear. It allows me access to texts, email and phone calls without having to dig out the phone and I can control music from my phone and blue tooth speaker. It is super handy for me to have while working and simple to use. It does cost $250. but I got the phone for free with an upgrade from Verizon. My sleep has improved since I started tracking it getting up to 89% efficiency so far. Marked down to $199. now.
    Last edited by Mike8888; 12-26-2015 at 12:50 PM.
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  4. #729
    M&S Elite Member Mike8888's Avatar
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    Saturday 12.26.15
    Day 2 Week 10
    Legs
    Pre workout: Bullnox androrush orange flavor
    Stretch and foam roll
    Squats: warm up 135lbs x 15, 165lbs x 12, 185lbs x 10, 195 x 8
    Leg curls: 3 sets of 70lbs
    Leg extensions: 70lbs x 15, 80lbs x 12, 90lbs x 10
    Standing calf raises: 3 sets of 15 with 145lb barbell
    Post workout meal: Kielbasa, baked beans and homemade bread.
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  5. #730
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    Definitely a cool concept to be able to review something like that quantitatively.

  6. #731
    M&S Elite Member Mike8888's Avatar
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    Monday 12.28.15
    Day 4 Week 10
    Arms and shoulders
    Pre workout: Bullnox androrush watermelon flavor
    Stretch and foam roll
    Dips BW 2 sets of 10-12 reps, BW+25lbs 2 sets 8-10 reps
    Super set with
    DB Curls 35lbs. 4 sets of 10-12 reps
    DB Presses 40lbs 3 sets of 10-12 reps
    Super set with
    Y Raises 25lbs. 3 sets of 10-12 reps
    Shrugs 50lb DBs 3 sets of 10-12 reps
    Super set with
    Bent laterals 20lb DBs 3 sets of 10-12 reps
    Wrist curls BB 65lbs, 75lbs and 80lbs 10-12 reps
    Super set with
    Reverse wrist curls 15lb DBs 3 sets of 10-12 reps
    Arm circles w/(2) 2.5lb. plates 50 forward and 40 reverse
    Post workout meal: Fried chicken, rice a roni and carrots.

    Last edited by Mike8888; 12-28-2015 at 07:53 PM.
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  7. #732
    M&S Elite Member Mike8888's Avatar
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    Wednesday 12.30.15
    Day 1 Week 11
    Chest and back
    Pre workout: Bullnox androrush watermelon flavor.
    Stretch and foam roll
    Warm up: Decline push ups 2 x 20 super set w/Inverted rows 2 x 15
    Bench press: 165lbs x 15, 175lbs x 10, 185lbs x 10
    super set with
    Bar Bell rows: 110lbs x 15, 135lbs x 10, 155lbs x 8
    Flies + CGP palms facing: 30lbs x 15, 35lbs x 12, 35lbs x 10
    DB rows: 60lbs x 12, 70lbs x 10, 80lbs x 10
    Post workout meal: Steak, mashed potato and corn.

    Last edited by Mike8888; 12-30-2015 at 09:51 PM.
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  8. #733
    M&S Elite Member Mike8888's Avatar
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    Thursday 12.31.15
    Day 2 Week 11
    Legs
    Pre workout: C4 Extreme fruit punch flavor and 750mg Agmatine
    Stretch and foam roll
    Squats: warm up 135lbs x 15, 165lbs x 12, 185lbs x 10, 195 x 8
    Leg curls: 3 sets of 70lbs
    Leg extensions: 70lbs x 15, 80lbs x 12, 90lbs x 10
    Standing calf raises: 3 sets of 15 with 145lb barbell
    Post workout meal: Shake and Bake chicken, baked potato and green beans.
    Last edited by Mike8888; 12-31-2015 at 11:23 PM.
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  9. #734
    M&S Elite Member Mike8888's Avatar
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    Sleep Observations for December 2015









    My sleep has improved but it's still a long way from being optimal. I'm hoping 2016 will be a better year!
    Last edited by Mike8888; 01-01-2016 at 01:03 AM.
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  10. #735
    M&S Elite Member Mike8888's Avatar
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    Saturday 1.2.16
    Day 4 Week 11
    Arms and shoulders
    Pre workout: B-Nox androrush orange flavor and 750mg agmatine
    Stretch and foam roll
    Dips BW 2 sets of 10-12 reps, BW+25lbs 2 sets 8-10 reps
    Super set with
    DB Curls 35lbs. 4 sets of 10-12 reps
    DB Presses 40lbs 3 sets of 10-12 reps
    Super set with
    Y Raises 25lbs. 3 sets of 10-12 reps
    Shrugs 50lb DBs 3 sets of 10-12 reps
    Super set with
    Bent laterals 20lb DBs 3 sets of 10-12 reps
    Wrist curls BB 65lbs, 75lbs and 80lbs 10-12 reps
    Super set with
    Reverse wrist curls 15lb DBs 3 sets of 10-12 reps
    Arm circles w/(2) 2.5lb. plates 50 forward and 40 reverse
    Post workout meal: Baked fish, mashed potato and carrots.

    Last edited by Mike8888; 01-02-2016 at 08:38 PM.
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  11. #736
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    hey Mike, a lot of great motivational stuff here, I am also thinking of getting back into shape after many years of neglect so your post will be of great help,
    thanks
    If you exercised, worked out or ran when you 1st thought about it, " You Would Be Done By now! "

  12. #737
    M&S Elite Member Mike8888's Avatar
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    Monday 1.4.16
    Day 1 Week 12
    Chest and back
    Pre workout: Bullnox androrush orange flavor and 750mg agmatine
    Stretch and foam roll
    Warm up: Decline push ups 2 x 20 super set w/Inverted rows 2 x 15
    Bench press: 165lbs x 15, 175lbs x 10, 185lbs x 10
    super set with
    Bar Bell rows: 110lbs x 15, 135lbs x 10, 155lbs x 8
    Flies + CGP palms facing: 30lbs x 15, 35lbs x 12, 35lbs x 10
    DB rows: 60lbs x 12, 70lbs x 10, 80lbs x 10
    Post workout meal: Spaghetti and meatballs with homemade bread.
    These are the last of the sleep logs I can post because my fitness tracker will not recharge.
    They are going to replace it but it may take a few weeks.

    Last edited by Mike8888; 01-04-2016 at 10:01 PM.
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  13. #738
    M&S Elite Member Mike8888's Avatar
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    Quote Originally Posted by htbmuscles View Post
    hey Mike, a lot of great motivational stuff here, I am also thinking of getting back into shape after many years of neglect so your post will be of great help,
    thanks
    Thank you htbmuscles. Good luck with your fitness goals!
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  14. #739
    M&S Elite Member Mike8888's Avatar
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      737,363,891
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    Tuesday 1.5.16
    Day 2 Week 12
    Legs
    Pre workout: B-Nox androrush watermelon flavor and 750mg Agmatine
    Stretch and foam roll
    Squats: warm up 135lbs x 15, 165lbs x 12, 185lbs x 10, 195 x 8
    Leg curls: 3 sets of 70lbs
    Leg extensions: 70lbs x 15, 80lbs x 12, 90lbs x 10
    Standing calf raises: 3 sets of 15 with 145lb barbell
    Post workout meal: Kielbasa, baked beans and homemade bread.
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  15. #740
    M&S Elite Member Mike8888's Avatar
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    Thursday 1.7.16
    Day 4 Week 12
    Arms and shoulders
    Pre workout: C4 Extreme fruit punch flavor and 750mg agmatine
    Stretch and foam roll
    Dips BW 2 sets of 10-12 reps, BW+25lbs 2 sets 8-10 reps
    Super set with
    DB Curls 35lbs. 4 sets of 10-12 reps
    DB Presses 40lbs 3 sets of 10-12 reps
    Super set with
    Y Raises 25lbs. 3 sets of 10-12 reps
    Shrugs 50lb DBs 3 sets of 10-12 reps
    Super set with
    Bent laterals 20lb DBs 3 sets of 10-12 reps
    Wrist curls BB 65lbs, 75lbs and 80lbs 10-12 reps
    Super set with
    Reverse wrist curls 15lb DBs 3 sets of 10-12 reps
    Arm circles w/(2) 2.5lb. plates 50 forward and 40 reverse
    Post workout meal: Spaghetti.
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  16. #741
    M&S Elite Member Mike8888's Avatar
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    Time for a break after 12 weeks of my program. 2 weeks off then 2 weeks of push ups, pull ups, goblet squats and crunches, hanging leg raises for abs.

    178lbs. Feeling great!
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  17. #742
    M&S Elite Member Mike8888's Avatar
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    Finally got my replacement band from Microsoft. With the original band I made the mistake of downloading a third party App that continuously monitored the sensors and drained the battery dead twice then wouldn't take a charge. A new update now lets me control music using the band - very cool.
    A few more days of rest then I will start doing some body weight exercises.

    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  18. #743
    M&S Elite Member Mike8888's Avatar
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    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  19. #744
    M&S Elite Member Mike8888's Avatar
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    Last edited by Mike8888; 01-23-2016 at 05:24 PM.
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  20. #745
    M&S Elite Member Mike8888's Avatar
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    After 5 full months of looking for gainful employment I finally have a job! Maintenance technician for a global medical device company. Now to rebuild the retirement fund!
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  21. #746
    M&S Elite Member Mike8888's Avatar
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    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  22. #747
    M&S Elite Member Mike8888's Avatar
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    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  23. #748
    M&S Elite Member Mike8888's Avatar
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    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  24. #749
    M&S Elite Member Mike8888's Avatar
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    I start work tomorrow, Maintenance Tech. for a global bandage manufacturer. 2 hours driving everyday. The first 3 weeks will be 8 hours a day then 5 10 hour days after that.
    Last edited by Mike8888; 01-31-2016 at 01:02 PM.
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  25. #750
    M&S Elite Member Mike8888's Avatar
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    My new job as facilities maintenance tech is going very well. Nice bunch of people to work with. The Maine division of this global company has a goal of growing to twice it's current size by the year 2020 (2X 2020)
    Last edited by Mike8888; 02-07-2016 at 12:34 PM.
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

 

 

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