back/shoulders

was in a diff gym today....diff equipment, change of scenery was good for the workout..

Machine Pullups - 40x15, 40x12, 40x11, 40x11
Seated Cable Row - 70x15, 85x12, 100x10, 120x10
DB Row - 45x15, 55x12, 65x11
Standing Bar Press - 45x15, 55x12, 65x11, 95x8, 105x7
Side laterals (machine) - 3 sets of 35x12...about 15-30secs rest
Rear Laterals up/downs (machine) - 25x12, 45x10, 60x8, 45x8, 25x8

90x6 DB Bench Press

pumping up da chest/arms

another good day for chest and arms....another PR...they gym has become the escape from the real world, if only for a few hours, but helps a lot...

Flat DB Press - 35x15, 45x12, 50x10, 70x6, 80x6, 90x6!!<~~PR again
Incline DB Press - 35x15, 45x12, 50x12, 50x11
Flat DB Fly - 30x12, 35x11, 40x11
Incline DB Curl - 15x10, 15x10, 20x6, 25x5
Skullcrushers - 40x12, 60x11, 70x10, 70x8
Concentration Curl - 20x12, 20x12
-superset-
DB Kickback - 20x12, 20x11

legs again

Leg Extension - 100x15, 135x10, 155x10
Front Squat - 95x12, 115x10, 135x6, 155x6, 175x5
Stiff Leg DL - 115x12, 115x12, 135x10, 135x9
Sumo DB - 50x15, 60x12, 70x12, 70x12
Seated Calf Raises - 1 platex20, 1 platex20, 1 platex18
-superset-
Standing Calf Raises - 35x20, 35x18, 55x18

back and shoulders

good workout today, seemed shorter than i normally spend at the gym but as long as i feel worked out its good haha...still feeling the arms workout from yest doing these exercises

Machine Pullups - 30x12, 30x10, 40x10, 50x12
Seated Cable Row - 70x15, 70x15, 85x12, 100x12
DB Row - 45x15, 60x12, 60x10
Standing Bar Press - 45x15, 75x12, 105x8, 105x6
Side ups (machine) - 40x12, 45x10, 50x6 drop 45x6
Abs - 3 sets machine curls 90x20

85x5 Flat DB Press

rotation c.....chest/arms

ok soo i forgot my sheet this morning that had the sets and rep ranges, but it was still an excellent workout overall and hit another PR...so always happy with that

Flat DB Press - 35x15, 45x12, 50x10, 65x6, 75x6, 85x5<~~PR..vid coming
Incline DB Press - 45x12, 45x10, 55x6, 65x6, 75x5...was supposed to be 8-10 reps, but im still happy that i was able to lift that much still right after flat presses
Flat DB Fly - 35x12, 35x11, 35x11
Incline DB Curl - 20x10, 20x8, 25x6, 30x5
Skullcrushers - 30x15, 50x12, 70x10, 70x10
Concentration Curl - 20x12, 20x12
-superset-
DB Kickback - 20x12, 20x10

start of rotation c...legs

ok start of rotation c...all i gotta say is them front squats are no joke!! havent done those in at least a year...

Leg Extension - 100x15, 130x10, 140x10, 140x10
Front Squat - 95x12, 115x10, 135x6, 155x6, 155x5
Stiff Leg DL - 115x12, 115x10, 135x10, 135x8
Sumo DB - 45x15, 55x12, 65x12, 65x12
Leg Press Calf Raise - 2 platesx25, 2 platesx20, 2 platesx20--drop emptyx20

back day..annihilated

ok so today was almost a bad workout....had a bump during deadlifts, but refocused and recovered. have a lot more energy, advice from carl about incorporating more animal fat instead of plant fats....also got more whole food meals vs shakes, just one each for pre and post...

Lat Pulldown - 100x15, 115x12, 130x6, 145x6, 150x6
Deadlift - 135x13, 185x10, 225x5, 275x4, 275x4........315x1<~~PR totally zoning :) no vid tho :( lol
DB Bench Row - 45x14, 55x12, 65x12
Upright Row (smith) - 45x15, 45x12, 65x12, 65x10
Side Lateral up/down (db) - 15x6-->20x6-->25x4-->20x3-->15x3

vid of 80x5 db incline

good chest day

today was a good day at the gym...motivated all the way through, hit some good numbers

Warmup - elliptical for 5 mins

Incline DB Press - 40x15, 45x12, 50x10, 60x5, 75x5, 80x5<~~pr
Chest Dips - bodyweightx20, bx15, bwx10, bwx10
Flat Bench Press - 115x12, 115x11, 135x11
Barbell Curl - 40x12, 50x10, 70x6, 80x4 drop set 70x2
Triceps Pressdown - 55x15, 70x15, 90x7, 110x6
Rope Curl - 60x12, 70x10
-superset-
DB Extension - 50x12, 50x12

todays leg workouts

well i forgot my knee wraps..so i had to do some varying of the workout, and obviously not as much weight but it was still a good workout overall

Leg Press - 4 platesx12, 6 platesx12, 10 platesx8, 12 platesx7, 14 platesx6
Stiff Leg DL - 115x10, 115x10, 135x8, 185x6, 185x6
"Azbury" Squat lol - 135x15, 135x12, 135x10..saw Carl doing these one day..using the power rack, starting from the bottom position and powering the weight up....very effective, really killed the quads
Walking Lunges - 50x12, 60x10, 70x10
Smith Machine Calf Raises - 45x30, 95x20, 95x15

after week 4....loong month haha

ok well...energy at the gym for the last few days hasnt quite been there...both back/shoulder day and cardio day...joints in lower body have been feeling more achy, prob need to stop treadmill for an extended period and see if that helps...dieting has been going well, still need to work on only having just 2 shakes a day, and the little cheat voice has appeared but ive been able to hold that off haha

Measurements: left side a little smaller than right in all measurements

Weight - 150
Biceps - 14.5"
Chest - 37"
Waist - 29"
Calves - 14"
Thighs - 22"

previous back and shoulders

Lat Pulldown - 100x15, 115x12, 130x6, 140x6, 150x6
Deadlift - 135x15, 185x10, 225x5, 275x4, 275x3<---raw lift
DB Bench Row - 45x14, 50x12, 60x12
Upright Row (smith) - 45x15, 65x13, 95x10, 95x8
Side Lateral up/down (db) - 20x6, 25x6, 30x3, 25x3, 20x3

blasting the chesticles

Incline DB Press - 35x15, 45x12, 50x10, 70x5, 75x5, 75x5
Chest Dips - bodyweightx12, bx11, bwx10, bwx10
Flat Bench Press - 115x12, 115x12, 135x10
Barbell Curl - 40x12, 50x12, 70x5, 70x5
Triceps Pressdown - 45x15, 60x12, 70x6....left arm only 30x6
Rope Curl - 45x12, 60x12
-superset-
DB Extension - 50x12, 50x12

30 mins of cardio on bike

yesterday's legs

Leg Press - 4 platesx12, 6 platesx10, 10 platesx8, 14 platesx7, 16 platesx8
Stiff Leg DL - 95x12, 115x10, 135x8, 185x7
Squat - 115x15, 165x12, 185x10
Walking Lunges - 40x12, 50x12, 60x10
Leg Press Calf Raises - 2 platesx25, 2 platesx20, 4 platesx15

back and shoulders

Lat Pulldown - 100x15, 115x12, 130x6, 140x6, 150x5
Deadlift - 115x12, 135x12, 225x5, 225x4, 235x4, 275x1
DB Bench Row - 45x14, 55x12, 60x10
Upright Row (smith) - 45x15, 65x12, 85x10, 95x8
Side Lateral up/down (machine) - 60x6, 70x6, 80x6, 70x6
Hammer Strength Press (reverse seat) - 45x3 sets to failure

Blasting those pecs

Incline DB Press - 40x15, 45x12, 50x10, 70x5, 75x5, 80x4
Chest Dips - bodyweightx13, bx12, bwx10, bwx10
Flat Bench Press - 115x12, 135x11, 135x10
Barbell Curl - 45x12, 50x10, 60x6, 70x6
Triceps Pressdown - 60x15, 75x12, 105x6, 120x6
Rope Curl - 55x12, 70x12
-superset-
DB Extension - 50x12, 50x12

here we go..another leg day

ok...so i had a goal of 900 lbs for leg press....have to give respect for this rotation, very brutal leg routine

Leg Press - 305x15, 395x15, 485x6, 755x6, 890x3<~~i think tight hammies kept me in check lol
Stiff Leg DL - 95x10, 115x10, 135x6, 135x6----superset w/Jefferson Squat - 135x5
Squat - 115x15, 185x110, 225x6--drop 135x5
Walking Lunges - 50x12, 60x12, 60x10
Unilateral Seated Calf Raises - empty machinex25, emptyx20, 10x18, 10x15

back day....ugh

had to work 12 hours instead of 8 thanks to a considerate employee, which totally threw off my supplementation, diet and exercise plan...but i did what i could to make up for it...workout was the only good part of this long day..

Lat Pulldown - 100x15, 115x12, 135x6, 145x6, 145x6
Deadlift - 135x15, 185x10, 225x5, 275x2---drop 225x3
DB Bench Row - 40x15, 50x12, 50x12
Upright Row (smith) - 65x15, 65x14, 95x10, 95x10
Side Lateral (machine) - 65x6, 75x6, 80x6
Abs - 3 sets 20 machine crunches

Chest day...

Very interesting day at the gym...def noticed diff areas of the muscles being worked than normal, im sure thats a good thing as far as growth

Incline DB Press - 45x15, 55x14, 55x13, 70x5, 70x5, 75x5
Chest Dips - bodyweightx12, bx12, bwx12, bwx11, bwx10
Flat Bench Press - 115x12, 115x12, 135x10
Barbell Curl - 40x15, 50x12, 60x6, 70x5
Triceps Pressdown - 55x15, 70x15, 100x6, 115x5
Rope Curl - 40x12, 55x12
-superset-
DB Extension - 50x12, 50x12

Starting rotation b...legs

Well its time for a new set of exercises...and today was a really good day...bc i almost had to crawl out the gym my legs were shaking so bad haha...so heres the numbers

Leg Press - 305x15, 395x15, 485x6, 665x6, 845x5<~~PR
Stiff Leg DL - 95x10, 115x10, 135x6, 155x6, 185x6
Squat - 135x15, 135x15, 185x10
Walking Lunges - 60x12, 60x10, 60x10
Unilateral Seated Calf Raises - empty machinex25, emptyx20, 10x20, 10x15

Best workout overall today

Awesome day in the gym...watching arnold classic prejudging really motivated me while working back today

Reverse Lat Pulldown - 100x15, 120x12, 145x6, 145x6, 145x5
Close Grip Tbar - 45x15, 70x15, 90x10, 115x7..drop 90x5
Rope Pulldown - 40x15, 555x12, 70x11
Db Press - 45x15, 55x6, 55x4...drop 45x3
Front Raise - 20x12, 20x12
-superset-
Seated Side Lateral machine - 55x12, 60x5--drop 55x6
Abs - 3 sets decline crunches (20-25)
30 minutes posing like Phil Heath....crazy, intense attitude haha

Yesterdays leg day

Good workout yesterday, got some some higher numbers on the leg extension. Diet just got a lot easier track since I bought my new smartphone..cant wait for chest today

Leg Day:
Squat - 95x15, 135x15, 135x15, 185x10, 225x10, 225x10
Leg Extension - 95x15, 140x7, 155x7, 170x7
Unilateral Leg Curl - 50x15, 60x12, 60x8, 60x8
Bar Lunge - 95x12, 95x10, 95x10
Unilateral Seated Calf Raise - 0x25, 25x20, 25x18, 25x15

Back and Shoulders...

Heres the workout from today...gotta add chest and arms from yest another time when i have my numbers from the car, which is in the shop...2nd week of dieting is going better, not as sluggish anymore and hunger pains are diminishing slowly

Reverse Lat Pulldown - 100x15, 120x15, 145x6, 150x6, 150x6
Close Grip Tbar - 55x15, 70x15, 90x10, 115x10
Rope Pulldown - 30x15, 45x12, 60x11
Db Press - 35x15, 35x15, 55x6, 55x6
Front Raise - 20x12, 20x12
-superset-
Seated Side Lateral DB) - 20x12, 20x5--drop 15x8

late added chest day

3/2/2010 - Chest and arms

Bench Press - 11x15, 135x12, 135x12, 155x6, 205x3..drop 135x9
Incline DB Press - 50x15, 65x10, 65x8, 65x7
Incline DB Fly - 30x12, 30x12, 35x10
Cable Curl - 40x15, 50x15, 65x10, 65x10
Rope Pressdown - 45x15, 45x15, 55x10, 60x8
Hammer Curl - 30x12, 30x10
-superset-
Dip (Bench) - 2 sets of failure

Leg Day Redemption

Ok sitting to breakfast: bowl of Kashi equivalent shredded wheat (very tasty too),1% milk and Myofusion - 4.5g fat, 39g protein, 64g carbs

Leg Day:
Squat -115x15, 135x13, 185x10, 225x10
Leg Extension -100x15, 135x6, 160x6, 160x6
Bar Lunge - 95x12

had to rush in to work to open store..worked hammies and calves after work

Leg Curl - 40x15, 50x12, 80x10
Seated Calf Raise - 45x25, 45x20, 45x20
-superset-
Standing Calf Raise - 2 sets failure 55lbs