Post California Vacation Transformation

My body type is between endomorphic and mesomorphic; meaning that I tend to gain weight at a high rate if I refrain from training due to my training exposure throughout the years (bodybuilding). My body type wants to be within the realm of 180 lbs. Prior to my vacation trip to California Thurs June 23rd-July 5th, I stood at 172 lbs at a 4.2% body fat (7 site skin fold).

During the my trip I completely let go of my diet and plainly ate everything that was handed my way. I currently stand at 180 lbs and have lost sight of my abdominal definition;  % body fat [NA].

Today my workout consisted of the following [Session 1]:

Warm up:
Reverse flies (Matrix wire machine) [30-40 second rests between set]
-> Pockets- 3x10
-> Standard - 3x10
-> Y's - 3x10

______________________________________________________________

Loading was increased as follows: First two sets consisted of 17.5 lbs; followed by the last load at 22.5 lbs

==================================================

              The flies consisted of starting the movement at the standard squat position with a supplemented hip thrust upon the reverse fly performance.

______________________________________________________________

Directly after the last set of reverse flies power cleans were added to the mix

==================================================

The angle of the wires are set at it's lowest

______________________________________________________________

==================================================
45 to 60 second resting time
==================================================

->Power Cleans: 10 repetitions (135lbs)

->Reverse Flies (Pockets): 10 repetitions (22.5 lbs)

->Reverse Flies (Standard): 10 repetitions (22.5 lbs)

->Reverse Flies (Y's): 10 repetitions (22.5 lbs)

->Power Cleans: 10 repetitions (135lbs)

->Reverse Flies (Pockets): 10 repetitions (27.5 lbs)

->Reverse Flies (Standard): 10 repetitions (27.5 lbs)

->Reverse Flies (Y's): 10 repetitions (22.5 lbs) [This movement is reduced in loading weight due to the Y movement significantly being a higher risk of injury than improvement]

->Power Cleans: 10 repetitions (135lbs)

->Reverse Flies (Pockets): 10 repetitions (27.5 lbs)

->Reverse Flies (Standard): 10 repetitions (27.5 lbs)

->Reverse Flies (Y's): 10 repetitions (22.5 lbs) [This movement is reduced in loading weight due to the Y movement significantly being a higher risk of injury than improvement]
->Power Cleans: 10 repetitions (115lbs)
->Reverse Flies (Pockets): 10 repetitions (22.5 lbs)

->Reverse Flies (Standard): 10 repetitions (22.5 lbs)

->Reverse Flies (Y's): 10 repetitions (22.5 lbs)

______________________________________________________________

->Power Cleans: 10 repetitions (115lbs)

->One handed rope cross abductors (low to high cross [angle setting]): 10 repetitions  (22.5 lbs)

->One handed rope cross abductors (neutral [angle setting]): 10 repetitions  (22.5 lbs)

->One handed rope cross abductors (high to low cross [angle setting]): 10 repetitions  (22.5 lbs)

->Power Cleans: 10 repetitions (115lbs)

->One handed rope cross abductors (low to high cross [angle setting]): 10 repetitions  (27.5 lbs)

->One handed rope cross abductors (neutral [angle setting]): 10 repetitions  (27.5 lbs)

->One handed rope cross abductors (high to low cross [angle setting]): 10 repetitions  (27.5 lbs)

->Power Cleans: 10 repetitions (115lbs)

->One handed rope cross abductors (low to high cross [angle setting]): 10 repetitions  (27.5 lbs)

->One handed rope cross abductors (neutral [angle setting]): 10 repetitions  (27.5 lbs)

->One handed rope cross abductors (high to low cross [angle setting]): 10 repetitions  (27.5 lbs)

==================================================

Shoulders must remain squared forward while the abduction maneuvers are being performed 

______________________________________________________________

->Cardiovascular: 2.5 miles were performed at a RPE of  3-4 Moderate to somewhat heavy