Got back from the cruise yesterday and wound up going up a couple of pounds in weight (194)... though it looks like it was muscle recovery and not fat, thankfully. I haven't taken that many days off in forever and stayed at my maintenance calorie limit all trip. The endless buffets made it difficult, but I've had my lifetime fill of smoked salmon bagels.

First day of Targeted Hypertrophy Training went pretty well. The concept is full body, minimal sets, and heavy weight with targeted failure between 8-12 reps per set for 3 days per week totaling 10 weeks, then shift to 5 days per week for 10 weeks targeting different muscle groups each day. For the 3 day cycle, the workouts on Monday/Friday are identical and Wednesday is different. I also added some abs in at the end since my ab routine has been doing really well for me and the THT program is a little light on abs for my taste. 

Here goes nothing!

(The THT program is a creation of Mark McManus at MuscleHack.com - It's free. Click to check it out and start it yourself!)

A.M. - Weights

Overhead Triceps Cable Extension (V-Bar) - 12/12
#{70, 60}

Leg Press Machine - 12/12 (per leg)
#{210, 200}

Leg Extension Machine (single leg) - 12
#{120}

Leg Curl Machine (single leg) - 12
#{120}

A.M. - Abs

Full Crunch Machine - 15/15/15/Failure Drop Set
#{170, 170, 170, 185-170-155-140}

Weighted Decline Sit-Ups (slow) - 15/15/15/15
#{25, 25, 25, 25}

Overhead Cable Crunches - 15/15/15
#{80, 72.5, 65}


Est. Calories ~ 620

A.M. - Cardio

Treadmill - 30 minutes, 3.5 mph @ 15.0 incline

Est. Calories ~ 500