Silverback Mike

FitNotes Workout - Sunday 31st July 2016 ** Deadlift ** - 95.0 lbs x 10 reps - 135.0 lbs x 10 reps - 185.0 lbs x 10 reps - 205.0 lbs x 8 reps - 225.0 lbs x 6 reps - 245.0 lbs x 5 reps - 275.0 lbs x 3 reps - 295.0 lbs x 2 reps - 315.0 lbs x 1 rep - 325.0 lbs x 1 rep

FitNotes Workout - Saturday 30th July 2016 ** Leg Press ** - 225.0 lbs x 12 reps - 315.0 lbs x 10 reps - 405.0 lbs x 8 reps - 495.0 lbs x 6 reps - 585.0 lbs x 4 reps ** Hip Extensions ** - 12 reps - 12 reps - 12 reps - 12 reps ** Pallof Press ** - 40.0 lbs x 12 reps - 50.0 lbs x 12 reps - 60.0 lbs x 10 reps - 70.0 lbs x 10 reps ** Single Leg Romanian Deadlift ** - 12.5 lbs x 12 reps - 15.0 lbs x 10 reps - 17.5 lbs x 8 reps - 20.0 lbs x 6 reps ** Hyperextentions ** - 25.0 lbs x 8 reps - 25.0 lbs x 8 reps - 25.0 lbs x 8 reps - 25.0 lbs x 8 reps

FitNotes Workout - Thursday 28th July 2016 ** EZ-Bar Skullcrusher ** - 60.0 lbs x 15 reps - 65.0 lbs x 12 reps - 70.0 lbs x 10 reps - 75.0 lbs x 8 reps ** Barbell Curl ** - 40.0 lbs x 12 reps - 45.0 lbs x 10 reps - 50.0 lbs x 8 reps - 55.0 lbs x 6 reps ** Rope Extensions ** - 80.0 lbs x 12 reps - 80.0 lbs x 12 reps - 80.0 lbs x 12 reps - 80.0 lbs x 12 reps ** Dumbbell Bi-lateral Hammer Curls ** - 25.0 lbs x 12 reps - 30.0 lbs x 10 reps - 35.0 lbs x 8 reps - 40.0 lbs x 8 reps ** Chest Dips (Machine) ** - 120.0 lbs x 15 reps - 120.0 lbs x 15 reps - 120.0 lbs x 15 reps - 120.0 lbs x 15 reps ** Dumbbell Concentration Curl ** - 25.0 lbs x 10 reps - 25.0 lbs x 10 reps - 25.0 lbs x 10 reps - 25.0 lbs x 10 reps

FitNotes Workout - Wednesday 27th July 2016 ** Bradford Press ** - 45.0 lbs x 12 reps - 45.0 lbs x 12 reps ** Arnold Dumbbell Press ** - 30.0 lbs x 12 reps - 35.0 lbs x 10 reps - 40.0 lbs x 8 reps - 45.0 lbs x 8 reps ** Single Cable Lat Raise ** - 30.0 lbs x 12 reps - 30.0 lbs x 12 reps - 30.0 lbs x 12 reps - 30.0 lbs x 12 reps ** Cable Face Pull ** - 90.0 lbs x 12 reps - 90.0 lbs x 12 reps - 90.0 lbs x 12 reps - 90.0 lbs x 12 reps ** Barbell Front Raise ** - 30.0 lbs x 12 reps - 30.0 lbs x 12 reps - 30.0 lbs x 12 reps - 30.0 lbs x 12 reps ** Dumbbell Shrug ** - 100.0 lbs x 12 reps - 100.0 lbs x 12 reps - 100.0 lbs x 12 reps - 100.0 lbs x 12 reps - 100.0 lbs x 12 reps

FitNotes Workout - Tuesday 26th July 2016 ** Leg Press ** - 225.0 lbs x 12 reps - 315.0 lbs x 10 reps - 405.0 lbs x 8 reps - 495.0 lbs x 6 reps - 585.0 lbs x 4 reps ** Romanian Deadlift ** - 50.0 lbs x 12 reps - 60.0 lbs x 10 reps - 70.0 lbs x 4 reps ** Hamstring Curls ** - 115.0 lbs x 12 reps - 115.0 lbs x 12 reps - 115.0 lbs x 12 reps ** Seated Calf Raise Machine ** - 90.0 lbs x 10 reps - 90.0 lbs x 10 reps - 90.0 lbs x 10 reps - 90.0 lbs x 10 reps - 90.0 lbs x 10 reps ** Oblique Side Bends ** - 45.0 lbs x 10 reps - 45.0 lbs x 10 reps - 45.0 lbs x 10 reps - 45.0 lbs x 10 reps - 45.0 lbs x 10 reps

FitNotes Workout - Monday 25th July 2016 ** Flat Barbell Bench Press ** - 135.0 lbs x 12 reps - 155.0 lbs x 10 reps - 185.0 lbs x 8 reps - 205.0 lbs x 6 reps ** Lat Pulldown ** - 105.0 lbs x 15 reps - 105.0 lbs x 15 reps - 120.0 lbs x 12 reps - 120.0 lbs x 12 reps ** Incline Barbell Bench Press ** - 95.0 lbs x 15 reps - 115.0 lbs x 12 reps - 135.0 lbs x 10 reps - 155.0 lbs x 8 reps ** Straight Arm Pull Down ** - 100.0 lbs x 12 reps - 110.0 lbs x 12 reps - 120.0 lbs x 12 rep - 130.0 lbs x 12 reps ** Cable Crossover ** - 50.0 lbs x 12 reps - 50.0 lbs x 12 reps - 50.0 lbs x 12 reps - 50.0 lbs x 12 reps ** Barbell Row ** - 95.0 lbs x 12 reps - 115.0 lbs x 10 reps - 135.0 lbs x 8 reps - 155.0 lbs x 6 reps ** Incline Dumbbells Fly w/Close Press ** - 15.0 lbs x 12 reps - 15.0 lbs x 10 reps - 15.0 lbs x 10 reps - 15.0 lbs x 10 reps

FitNotes Workout - Sunday 24th July 2016 ** Deadlift ** - 95.0 lbs x 10 reps - 115.0 lbs x 10 reps - 135.0 lbs x 10 reps - 155.0 lbs x 10 reps - 175.0 lbs x 10 reps - 185.0 lbs x 10 reps - 200.0 lbs x 8 reps - 205.0 lbs x 8 reps - 225.0 lbs x 4 reps

FitNotes Workout - Friday 22nd July 2016 ** Lat Pulldown ** - 120.0 lbs x 12 reps - 120.0 lbs x 12 reps - 120.0 lbs x 12 reps - 120.0 lbs x 12 reps ** Single Arm Dumbbell Row ** - 42.5 lbs x 12 reps - 42.5 lbs x 12 reps - 50.0 lbs x 12 reps - 50.0 lbs x 12 reps ** Barbell Row ** - 95.0 lbs x 12 reps - 115.0 lbs x 10 reps - 135.0 lbs x 8 reps - 135.0 lbs x 8 reps ** Incline Dumbell Curl ** - 25.0 lbs x 12 reps - 25.0 lbs x 12 reps - 25.0 lbs x 12 reps ** Dumbbell Preacher Curl ** - 25.0 lbs x 10 reps ** Dumbbell Hammer Curl ** - 35.0 lbs x 10 reps - 35.0 lbs x 10 reps - 35.0 lbs x 10 reps

Day four would have been fine but I had to head home at lunch, thus skipping my workout. I had issues at the house that had to be dealt with. Then I had lunch, more than I needed. Took a long nap, then dinner. Not a good day. Didn't even track my food in the afternoon. Friday will be better.

Weighed in at 297.8lbs this morning. Not bad. I won't be having a formal dinner tonight because my son has HS Football practice. I will be watching because I don't get that opportunity often since I don't coach anymore. This will be a short journal today. Not a lot going on. So I'm at my son's football practice tonight and sitting just in front of me is Dana White. His son plays on my son's football team, same position. He brought a photographer with him to take pictures of his son in practice.... really?

FitNotes Workout - Wednesday 20th July 2016 ** Flat Barbell Bench Press ** - 135.0 lbs x 12 reps - 155.0 lbs x 10 reps - 185.0 lbs x 8 reps - 205.0 lbs x 4 reps ** Incline Barbell Bench Press ** - 95.0 lbs x 15 reps - 115.0 lbs x 12 reps - 135.0 lbs x 10 reps - 155.0 lbs x 8 reps ** Incline Dumbbell Fly ** - 30.0 lbs x 12 reps - 35.0 lbs x 12 reps - 35.0 lbs x 12 reps - 35.0 lbs x 12 reps ** Dips (Machine) ** - 120.0 lbs x 15 reps - 120.0 lbs x 15 reps - 120.0 lbs x 15 reps - 120.0 lbs x 15 reps ** Overhead Skullcrusher ** - 60.0 lbs x 12 reps - 70.0 lbs x 10 reps - 80.0 lbs x 8 reps - 90.0 lbs x 6 reps ** Dumbbell Kickbacks ** - 20.0 lbs x 10 reps - 20.0 lbs x 10 reps - 20.0 lbs x 10 reps

FitNotes Workout - Tuesday 19th July 2016 ** Overhead Press ** - 65.0 lbs x 15 reps - 75.0 lbs x 12 reps - 85.0 lbs x 10 reps - 95.0 lbs x 8 reps - 105.0 lbs x 6 reps - 115.0 lbs x 4 reps - 135.0 lbs x 4 reps ** Upright Barbell Rows ** - 60.0 lbs x 15 reps - 70.0 lbs x 12 reps - 80.0 lbs x 10 reps - 90.0 lbs x 8 reps ** Lateral Dumbbell Raise ** - 15.0 lbs x 13 reps - 15.0 lbs x 13 reps - 15.0 lbs x 13 reps - 15.0 lbs x 13 reps ** Cable Face Pull ** - 90.0 lbs x 12 reps - 90.0 lbs x 12 reps - 90.0 lbs x 12 reps - 90.0 lbs x 12 reps ** Seated Barbell Shrug ** - 100.0 lbs x 12 reps - 100.0 lbs x 12 reps - 100.0 lbs x 12 reps - 100.0 lbs x 12 reps - 100.0 lbs x 12 reps

Finished yesterday on track and followed my eating exactly. Went to bed before 11pm. Didn't sleep bad. Woke up and stepped on the scale, 298.4 lbs. 4.6lbs lost since yesterday. Mostly water I'm guessing. But still nice to see the loss.  Hope to be 295 by Friday morning. Another day, another dollar.

FitNotes Workout - Monday 18th July 2016 ** Leg Press ** - 225.0 lbs x 12 reps - 315.0 lbs x 10 reps - 405.0 lbs x 8 reps - 495.0 lbs x 6 reps ** Seated Leg Curl Machine ** - 110.0 lbs x 12 reps - 110.0 lbs x 12 reps - 110.0 lbs x 12 reps - 110.0 lbs x 12 reps ** Seated Calf Raise Machine ** - 90.0 lbs x 12 reps - 90.0 lbs x 15 reps - 90.0 lbs x 15 reps - 90.0 lbs x 15 reps - 90.0 lbs x 15 reps ** Hyperextentions ** - 25.0 lbs x 8 reps - 25.0 lbs x 8 reps - 25.0 lbs x 8 reps - 25.0 lbs x 8 reps ** Plank ** - 35 sec - 25 sec - 15 sec

The end is near if i don't figure something out. 304 lbs this morning, ugh. I believe it's about time to start taking this shit serious. i mean i hit the gym on a regular basis, but I don't follow any eating guidelines. I have tried but fail way too soon.  Today has to be the day I kick it into high gear. I've started reading a book on meditation. Its called "Start Here Now" by Susan Piver.  If I can get through the book it might help me take a bit more control of my life.  Now, to catch up on everything... After 6 years of prepping my son for High School football, we decided to send him to a private school. 6 years of coaching with the feeder team for his public HS down the drain. Having to make that call to the HS freshman coach, who anticipated his arrival in the summer, was very hard to do. They called me first and asked if he was playing, and at that time we hadnt got the official acceptance letter from the pri...