TJ's Plan of action !
 

12/15/12

Cable Shoulder Raise: 4x 12/ 35

Calf Raise w/ DB: 4x 13/100

Calf Raises on side on machine: 4x/14

Crunches on ball: 4x / 50

planks: 4/30secs

Calves W/Leg Press Machine: 13/250 13/255 13/260 13/265

Arm Press DB: 4x 12/40

Side Cable Pull: 4x 10/80

Side Raise DB: 4x 12/24

Lat Machine: 5x 12/120 12/120 12/120 12/120 6/130 :)

Fast Tracking! Keep it up!!

SUBBED!

great numbers to start with ... keep pushing your limits TJ ... :rockon:

Subbed. Good luck hitting your goals.

Good luck and welcome to mab!

12/17/12

Back n' Biceps

DB Bicep Curl: 4x 10/30

Cable Face Pull: 5x 14/85

Cross Body Hammer Curl: 4x 13/40

BB Row ( bent over ): 5x 10/110

Crunches on weight bend: 3x 18

Cable Crunches with rope: 5x 14/145

DB Shrugs: 4x 13/90

Hammer Curls: 4x 11/40

Back Ext Machine: 4x 13/205

:)

Congrats on the 5 pounds. Keep killing it!

Gaining!

nice work so far!

LEGS!

12/18/12

Squat w/DB and jump box ( generic gym gotta make due!! ): 6x 15/60

Plank: 6x 60sec

Leg Press: 5x 12/265

Leg Ext: 4x 12/95

Hip Thrust BB: 5x 12/45

Leg Curls: 6x 30

Crunches w/bench: 4x 4/18

DB Twist ( oblique ): 4x 14/4 :rockon: