Hi all! I’m one of Shelby Starnes’ clients and decided to post up my training log here.
Some background and stats:
Age: 54
Weight: 220
BFP: 20+%
Training: 4 years serious
My goal is to lean down enough to see my abs once before I die and then get Shelby to help me start a lean gains cycle.
Obviously, I’m not going to post my diet since that’s what I pay Shelby for. Needless to say, it’s lots more protein than I’m use to and even more carbs!
Monday - 6/6/2011 at Leo’s
db bp - 60x23rp
incline smith - 1px23rp
military press - 70x30rp
dips - bwx18rp
facepulls - 120x30rp
Just starting the Shelby Diet.
25 min. AM fasted cardio (swimming)
Wednesday - 6/8/2011 at Leo’s
Leg Press - 5px6, 4px10
Leg press widow maker - 2px25
Calf leg press - 5px28rp
SLDL - 2px6, 1px12
Ab machine - 100x30rp
25 min. AM fasted cardio (swimming)
Friday - 6/10/2011 at Leo’s
Rack chins - bwx23rp - PR!
DB rows - 70x18ss
Smith shrugs - 2px12, 1px30
EZ curls - 65x30 - time to add weight!
Knee raises - 30rp
Incline hammers w/fat gripz - 20x30rp
25 min. AM fasted cardio
Monday - 6/13/2011 at Leo’s
DB bp - 60x28rp
Incline smith - 1px27rp
Military press - 75x22rp
Double crunch machine - 75x30rp
Dips - bwx20rp
Facepulls - 130x30rp
Wednesday - 6/15/2011 at Leo’s
Leg press - 5p+10x10, 4p+10x15
Leg press calf - 5p+10x32rp
Leg press widow makers - 2p+10x30
Double crunch machine - 70x35rp
SLDL - 2p+chains x 8, 1px15
Ab machine - 110x33rp
Got some PRs. Cool!
Friday - 6/17/2011 at Leo’s
Rack chins - 13#chains x 18rp
DB rows - 80x25rp
EZ curls - 70x20rp
DB shrugs - 90x12ss, 75x18ss
Rope hammers w/fat gripz - 70x22rp
Knee raises - bw x 30rp
AM fasted cardio
Monday - 6/20/2011 at Leo’s
DB BP - 65x22rp
Incline smith - 1p+10x23rp
Military press - 75x28rp
Ab machine - 120x22rp
Dips - 13# chains x 19rp
Facepulls - 140x26rp
AM fasted cardio
Wednesday - 6/22/2011 at Leo’s
Leg press - 5p+25x8, 4p+25x12
Calf leg press - 5p+25x32rp
Leg press widow makers - 2p+25x30wm
Double crunch machine - 75x30rp
Ab machine - 120x28rp
SLDL - 2p+10x6, 1p+10x12
25 min. AM fasted cardio (swimming)
Friday - 6/24/2011 at Leo’s
Rack chins - 25 x 18rp
DB rows - 85x22rp
EZ curls - 70x22rp
DB shrugs - 90x12ss, 80x25ss
Hammer curls w/fat gripz - 25x20rp
Knee raises - bw x 45rp
AM fasted cardio
Monday - 11/27/2011 at Leo’s
25 min. AM fasted cardio (swimming)
DB BP - 65x24rp
Incline smith - 1p+5x24rp
Military press - 80x25rp
Dips - 13# chains x 23rp
Ab machine - 120x35rp
Facepulls - 150x28rp
Wednesday - 6/29/2011 at Leo’s
Leg press - 5p+35x8,4p+35x12
Calf leg press - 5p+35x40rp
Leg press widow makers - 2p+35x30wm
Double crunch machine - 80x28rp
Ab machine - 130x35rp
SLDL - 2p+15x8, 1p+15x12
Friday - 7/1/2011 at Leo’s
Rack Chins - 25x20rp
DB Rows - 90x22rp
EZ Curls - 75x22rp
DB Shrugs - 90x14, 80x28
Incline DB hammer curls - 25x26rp w/fat gripz
Tricep pressdowns - 50x36rp w/triagle bar and fat gripz
Knee raises - 50x36rp
Tuesday - 7/5/2011 at Leo’s
Deload
DB BP - 35x30rp
Incline DB BP - 30x30rp
Miliitary press - 40x30rp
Ab machine - 100x30rp
Dips - bwx30rp
Facepulls - 80x30rp
Tuesday - 7/5/2011 at Leo’s
Deload
DB BP - 35x30rp
Incline DB BP - 30x30rp
Miliitary press - 40x30rp
Ab machine - 100x30rp
Dips - bwx30rp
Facepulls - 80x30rp
Tuesday - 7/5/2011 at Leo’s
Deload
DB BP - 35x30rp
Incline DB BP - 30x30rp
Miliitary press - 40x30rp
Ab machine - 100x30rp
Dips - bwx30rp
Facepulls - 80x30rp
Tuesday - 7/5/2011 at Leo’s
Deload
DB BP - 35x30rp
Incline DB BP - 30x30rp
Miliitary press - 40x30rp
Ab machine - 100x30rp
Dips - bwx30rp
Facepulls - 80x30rp
Friday - 7/8/2011 at Leo’s
Deload
Rack chins - 10x30rp
DB rows - 45x30rp
EZ curls - 35x30rp
Incline flyes - 20x20wm
DB hammer curls - 20x30rp
Knee raises - bwx30rp
Monday - 7/11/2011 at Leo’s
DB bp - 70x22rp
Incline db bp - 50x19rp
Military press - 80x26rp
Ab machine - 130x30rp
Dips - chains x 25rp
Facepulls - 160x23rp