JimGetsSlim.com

Dumbbell Shoulder Press

• 12×60
• 12×65
• 12×70

Narrow Grip Pull-Ups

• 3 sets of 10

Simple Bar Curls

• 12×60
• 12×70
• 12×80

Shoulder Shrugs

• 12×225
• 12×275
• 12×295

Lat Pulldowns

• 12×80
• 12×90
• 12×100

Chin Racks

• 3 sets of 10

Lateral Raises

• 10×20
• 10×25
• 10×30

Vertical Raises

• 10×20
• 10×25
• 10×30

Hammer Curls

• 10×35
• 10×40
• 10×45

Standing T-Bar Lifts (Wide & Narrow Grip)

• 10×255
• 10×255
• 10×305

Ab Crunch Machine

• 3 sets of 170

Tricep & Chest Day

Narrow Grip Dips

• 3 sets of 12

Wide Grip Dips

• 3 sets of 12

Dumbbell Press

• 12×60
• 12×65
• 12×70
• 12×75

Cable Cross Machine

• 10×70
• 10×80
• 10×90
• 10×100

Seated Fly

• 10×70
• 10×80
• 10×90

Rope Tricep Extensions

• 10×70
• 10×80
• 10×90

Incline Chest Pulldowns

• 12×225
• 12×275
• 12×295

Leg Raises

• 3 sets of 15

Ab Crunch Machine

• 12×110
• 12×170
• 12×190

Played three games of ball, had a couple of boards, hit a few put backs didnt shoot too well from the field, However I did hit a game winning shot from deep in the corner, It was solid run.

Leg Day

Squats

• 12×275
• 12×295
• 12×315

Leg Press

• 12×295
• 12×315
• 12×365
• 25×225

Dead Lifts

• 12×185
• 12×205
• 12×225

Leg Extensions

• 12×100
• 12×112.5
• 12×125

Calf Raisers

• 3 sets of 15×150

Hip Abduction Machine

• 15×110
• 15×130
• 15×150

Leg Curls

10×80

10×90

10×100

Cardio

I also managed to play 4 games of ball, Winning 2 and losing 2. Scored 3 points in the first 2 games each, and had a couple of boards and assists. I wish I could have finished a bit better, but I was happy with getting a couple of steals and leading a few breaks. Definitely played good defense and as soon as I get around to buying some new shoes that fit. I’ll be straight, in terms of being able to cut back and being a little quicker to the  hole. Haven’t done a cardio/weightlifting day in a while.

Meal 1: Oatmeal

Meal 2: Rotisserie chicken breast and vegetables

Meal 3: Seaweed salad, plums, peanuts, and apple Juice.

Ended up playing basketball played 3 games, won 2 lost 1. My jumper is definitely back I hit a couple of jumpers and drove to the basket and hit a couple of layups. Also dropped some nice dimes. Played awesome defense. Haven’t had this much playing basketball in years.

Did  HIIT training. Walking at 4.0 MPH at 19.0 Incline then running at 5.0 incline at 8.5 mph for 30 minutes. Got a good workout in before heading to NYC for the weekend.

Tricep & Bicep Day

Dumbbell Press

• 10×60
• 10×65
• 10×70
• 10×75

Dumbbell Incline Press

• 10×60
• 10×65
• 10×70

Wide Dips

• 3 sets of 12

Narrow Dips

• 3 sets of 12

Seated Flys

• 10×70
• 10×80
• 10×90

Decline Press

• 10×135
• 10×185
• 10×205

Tricep Rope Extensions

• 10×80
• 10×90
• 10×100

Leg Raises

• 3 sets of 12

Medicine Ball Crunches

• 3 sets of 15

Sit-Up Machine

• 3 sets of 20

Hanging Leg Twists

• 3 sets of 10

After the Cowboys suffered another horrific loss I decided to go get my lift on

Shoulder Press

• 12×50
• 12×55
• 12×60

Shoulder Shrugs

• 15×185
• 15×205
• 15×225

Vertical Raises

• 10×20
• 10×25
• 10×30

Narrow Grip Pull-Ups

• 3 sets of 10

Wide Grip Pull-Ups

• 3 sets of 10

Lateral Raises

• 10×20
• 10×25
• 10×30

Lat Pulldowns

• 10×80
• 10×90
• 10×100

Seated Rows

• 10×90
• 10×100
• 10×110

Simple Bar Curls

• 15×50
• 15×60
• 15×70

Ab Crunch Machine

• 20×70
• 20×90
• 20×130

Decline Crunches w/Medicine Ball

• 3 sets of 10 side to side twists and 15 crunches

Arm Day

Dips (Wide Grip & Narrow Group)

• 3 sets of 10

Decline Bench Press

• 10×185
• 10×205
• 10×225

Dumbbell Press

• 10×55
• 10×60
• 10×65
• 10×70

Dumbbell Incline Press

• 10×135
• 10×185
• 10×205
• 10×225

Cable Cross Machine

• 10×90
• 10×100
• 10×110
• 10×120

Seated Fly

• 10×80
• 10×90
• 10×100

Ab Coaster Machine

• 2 sets of 20

Diamond Press Medicine Ball Push-Ups

• 2 sets of 25

Weighted Crunches

• 3 sets of 20

Back Extensions

• 1 set of 60