My 8 weeks summer shredder log wizh 3J and PSL

[JOE2007]

hallo brothers , it's time to start this " summer shredder " competition with 3J and PSL .
My stats : age 58 years young , starting weight : 198 pounds , 5'7".
my goal is to get as cut as possible in this 7-8 weeks time frame , so i got in touch with 3J and he's taking care of my diet .

 

[JOE2007]

today i hit legs , my favourite bodypart ! Thia is what i did :
warm up stationary bike 5m
leg extensions 4 sets 20 reps
squats 10 sets of 10 reps goin up to 275 then goin' back down on weight
leg press 4 sets 20 reps
lying leg curls 2 sets 15 reps
single leg curls 2 sets 15 reps
straight leg deadlifts 2 sets 15 reps
hyperextensions 2 sets 30 reps
seated calves 2 sets 20 reps
standing calves 2 sets 20 reps

workout was very intense to say the least , very short pauses between sets . the whole workout took me less than 1 hour and by the end of it i was sweating heavily....just love training wheels

 

[JOE2007]

Cardio only today and some abs work . Did 40m fasted on the treadmill and about 10m of different abs exercises . Diet is great , happy to be working with 3J !
Have not seen other logs on the forum....am i the only one running this competition ? Hope not.....

 

[JOE2007]

Looking good! Like to see the young guys hard at it! Hope I'm look kin like that when I'm your age! Great work

 

[JOE2007]

Hit legs this morning , very tough workout that had me drenched in sweat...

leg extensions 5 sets 20 reps
superset smith machine squats with leg press 4 sets 15-115-12-10 reps each
bodyweight lunges 3 sets 15 steps each leg
seated leg curls 4 sets 15 reps
dumbells straight leg deadlifts 4 sets 15-10 reps
seated calves 3 sets 20 reps
standing calves 3 sets 15 reps

diet from 3J is great , i'm not hungry at all and i've tightened up already . will post some pics this thursday

 

[RR88]

Hope I look that killer when I'm your age! Well done Sir!

 

[JOE2007]

Hope I look that killer when I'm your age! Well done Sir!

Thanks bro !

 

[JOE2007]

chest and cardio today . hit my chest hard with incline barbell presses , incline dumbell flyes , hammer strenght press and cable crossovers . Again very short rest between sets , high intensity and sweating like a mofo....then i hit the treadmill for 20m HIT cardio . Job done baby
Tomorrow i'll post some progress pics . Train hard guys !

 

[JOE2007]

update pics ! after 1 week diet from 3j weight is down from 198 to 193 pounds

killed back this morning :
lat pulldowns ( wide grip ) 5 sets 15 to 10 reps
barbell rows 4 sets 15 to 10 reps
close grip cable rows 4 sets 15-10 reps
hammer strenght rows 3 sets 15-12-10 reps
rack deadlifts 3 sets 10 reps
front barbell shrugs 3 sets 15 reps
dumbell shrugs 3 sets 10 reps
abs 10m circuit

 

[JOE2007]

Shoulders today :
Seated behind the neck press superset with seated laterals 3 sets 15-12-10 reps
Seated front press superset with standing laterals 3 sets 15-12-10 reps
Barbell upright rows superset with seated rear laterals 3 sets 10 reps

Rope câble crunches 3 sets 30 reps
Great pump , no cardio afterwards .....i was soaking wet when i finished....very hot today in switzerland , 30 degrees at 9.o clock in the morning

 

[Fist]

Looking great! Really thinking of giving 3js a shot.

 

[JOE2007]

Looking great! Really thinking of giving 3js a shot.

Thanks bro , very happy to be working with 3j !

 

[Chicago712]

lookin great man , ill definitely pop in here every so often and see how my competition is progressing

 

[JOE2007]

lookin great man , ill definitely pop in here every so often and see how my competition is progressing

Thanks man , you have a great log goin'....wish you best of luck in this competition

 

[Chicago712]

Thanks man , you have a great log goin'....wish you best of luck in this competition

thank same to you, i'm really just using it for extra motivation to reach the results i want - the free gear and some money off what i'm already paying 3j would be great bonus lol

 

[JOE2007]

Saturday did arms and cardio . Blasted my guns with 4 supersets of 3 sets each . Finished with 30m on the treadmil ( HIT ) .
Sunday was leg day . Started with leg extensions , then 4 sets leg press , 3 sets lunges , 2 sets sis s'y squats . For hams did 3 sets seated curls , 2 sets single standing curls ,2 sets dumbell deadlifts and 2 sets hyperextensions . Finished with 3 sets leg press calves raises and 3 sets standing raises .
Diet is goin' great , energy is up .

 

[JOE2007]

yesterday i trained chest and back , supersets and a great pump ! Finished with abs and cardio .
Today i started with 20m cardio then hit delts with dumbell presses , cable laterals , upright rows and rear cable laterals . Back home my son Dorian took some pics :

 

[Krazydiamond]

Well done! Would love to hire 3j myself but being on the road constantly would make it tough to stick to any diet plan 100%

 

[JOE2007]

Well done! Would love to hire 3j myself but being on the road constantly would make it tough to stick to any diet plan 100%

yeah i know what you mean , i'm on the road quite often myself and always have a big cooler with pre-prepared meals.....

 

[JOE2007]

yesterday trained arms in the morning followed by 30m cardio . Today i got up early to hit chest and back then was on the road all day for work....didn't have time to prepare all my meals as i was called at he last minute to replace someone so had to eat a few meals on the road and ...i tell you it's not easy to eat clean here in switzerland....a couple of pics from this morning :