10.25.06

SLDL:
135x15
185x12
205x10
225x12

Seated DB Shoulder Press:
60x10
75x7
75x5

Lat Pulldowns:
#14x10
#14x10
#15x8

HS Lo Row:
200x10
230x10
230x8

DB Front Delt Raises:
30x10
30x10
35x10

DB Hammer Curls:
60x10
75x8
75x6

Did not do any chest to give the right shoulder more rest. Gotta work the shoulders more now, more shoulder presses and shit since I'm pretty weak in that department.

SFW!

10.26.06

9-10pm

DB Incline Press:
55x15
65x12
80x8
80x9
85x8

Pec Dec Machine:
120x12
140x12
160x12

BB Rows:
225x10
245x8

BB Shrugs:
315x20
405x10
405x10

HS Pullovers:
190x12
240x8
240x6

Seated Alt. DB Curls:
45x10
45x8

Rope Tricep Pulldowns:
#9x10
#10x8

Same discomfort on the shoulder today. It was manageable though. It comes into play a little bit on curls when nearing the top of the motion. Oh well, gotta deal with it.

SFW!!!

Did you get word about the 3 day WMS sale?

No I haven't. I'm running low too. Is it a good sale? When does it end?

10.30.06

8:15-9:30pm

BB Flat Bench:
135x15
185x12
225x10
265x5
225x9

BB Rows:
185x12
235x8
255x6

Seated DB Shoulder Press:
60x10
75x5
75x5

Closegrip Lat Pulldown:
#12x10
#14x10
#15x8

BB Upright Row:
95x10
115x10
115x10

EZ Bar Curls:
95x12
115x10
115x10

Cable Tricep Pushdown:
#11x10
#13x8
#14x6

Pretty decent training session today taking into account the alcohol abuse that took place all day Saturday. Right shoulder is feeling better. There's still a tingle in there but the 265 set wasn't that bothersome. Wanted to go heavier but chose not to push it so just banged out some more 225 reps instead. Gotta be patient with this injury.

SFW!

i think youd be better off doing shoulders on a different day than chest

yea i know, but your puttin your shoulders under alot of stress if your gonna be doing them right after bench pressing.

i dont know, i kinda hurt my shoulder doing that, and i definitely feel stronger now that shoulders is on a diff day.

Oh I see what you mean. It's weird though because my shoulder only hurts when I bench press, either flat or incline. The other shoulder movements don't hurt at all. If it did yeah I would split it up.

yea same here, i feel it in my left shoulder on flat bench, but on military press i dont feel it at all

10.31.06

9-10pm

Deadlifts:
225x10
315x8
455x3
545x1
565x1 new PR!!

BB Shrugs:
365x12
365x12
365x12

HS Pullovers:
180x10
230x8
250x6

DB Hammer Curls:
70x8
80x8
85x8

Nothing fancy today, just regular deadlifts after doing rack deads for over a month. Felt great so decided to go for a PR.

SFW!!

11.2.06

1:40-2:15pm

Squats:
185x12
225x10
335x8

DB Incline Bench:
60x12
75x10
85x9

HS Hi Row:
180x12
270x10
290x8

Seated Alt. DB Curls:
45x10
50x7

Rope Tricep Pulldowns:
#10x10
#11x8

Decided to SFW during lunch break. I think I might do this more often if I'm going to be busy in the evening. The gym is empty, no fucktards running around..perfect.

Only downside is that I'll have to keep it within 30-45 minutes tops in order to get back to work at a decent hour. I was gassed today after doing all this shit in a short period of time. I guess it's not a bad thing either.

SFW!!!

11.4.06

2-2:45pm

DB Seated Shoulder Press:
60x10
75x7
75x5
75x5

BB Upright Row:
95x10
115x10
115x8

Lat Pulldown wide grip:
#14x10
#15x8
#16x8

Pec Dec Machine:
160x10
180x10
180x8

EZ Bar Curls:
95x12
95x10

Chins:
6xBW (240lbs)

Cable Tricep Pushdowns:
#12x10
#14x3
#13x5

Chins:
6xBW (240lbs)

Decent energy today. Nothing really exciting to report.

SFW!!!

11.06.06

8:10-9:20pm

BB Flat Bench:
135x20
185x10
225x10

BB Rows:
185x12
235x8
265x6

SLDL:
135x12
195x10
235x10

Lat Pulldown, closegrip:
#12x12
#14x10
#16x8

HS Pullovers:
180x12
230x8
230x6

Chins:
BWx4,3,3

DB Hammer Curls:
60x10
70x8
80x6

Had to stop after 3 sets of BB bench press. The right shoulder was being a bitch and hurt too much to continue.

SFW!!

11.07.06

8:15-9:25pm

Rack Deads 4 pin:
225x12
365x5
455x3
545x3
605x2

BB Shrugs:
315x16
405x10
425x10

Seated DB Shoulder Press:
60x10
75x5
80x5
85x3

BB Upright Row:
95x10
115x10
135x8

EZ Bar Curls:
95x12
115x10
125x7

Cable Tricep Pushdowns:
#13x8
#14x5
#14x4

Felt good today. Making good progress on shoulder presses. Big jump from last time.

SFW!!

Thanks bro. I'm feeling it today that's for sure. Nice and sore around the traps, and back. Just for that I ate some steaks to make the muscles shut up.

I wanted to go in tonight and do a few sets of incline DB bench but my right shoulder isn't feeling up to it. Better to rest up I guess.

11.11.06

2:10-3:15pm

BB Squats:
135x15
225x10
315x5
365x2
385x2 new PR

DB Incline Press:
60x12
80x8
90x5
95x5

HS Hi Row:
270x10
290x8
320x6

Seated BB Shoulder Press:
135x10
175x3
185x1

Chins:
7xBW
6xBW
5xBW

Good training today despite a long night out. Got a PR on squats. Felt I had 400 in me but settled for 385 for 2. Next time 400 is going down.

Right shoulder felt stiff coming in but after warming up squats it didn't bother me on DB inclines.

I'm liking the low reps high weight phase I'm doing. Going to stick to this for a few more weeks to build up some strength. I've noticed I've been improving in a lot of my lifts.

Been taking PowerFULL by USP Labs now for like 2 weeks. Bought it on sale and decided to give it a go. Not sure if it's that but I feel I'm getting stronger so I'll take it. I ordered another bottle with the Cissus for the stack, $20 for both bottles, can't complain there.

I'm glad I started doing chins again. Time to add some mass to the ol guns.

SFW!!!

11.15.06

9:10-10pm

DB Flat Bench:
60x15
75x10
85x10

BB Rows:
185x10
235x6
265x4

DB Shoulder Press:
60x10
75x5
65x8

BB Upright Row:
95x10
115x10
135x8

Chins:
6xBW
5xBW
5xBW

Cable Tricep Pushdown:
#12x10
#13x5
#14x3

Back in the gym after having the flu for the past 2 days. Feeling about 85%. Of course I felt pretty weak in the gym. Right shoulder was pretty bothersome on flat presses so I only did 3 sets. Sucks. Well once I get over this sickness I should be good and ready to SFW like an animal again.

SFW!!!

11.20.06

2:10-2:40pm

DB Incline Press:
60x15
80x6
90x5
100x5 new PR I believe

BB Rows:
185x12
235x5
265x5

SLDL:
135x12
185x10
235x10

HS Pullovers:
180x12
230x7
230x7

Chins:
4xBW
3xBW

Went to SFW during lunch since I'll be going out for the Giants game tonight. Not feeling sick anymore so it's time to get serious again. Right shoulder felt good which is why I went heavy. It seems to only bother me on any kind of flat benching.

Did shitty on chins. Was pretty gassed at the end though. Did all this shit in 30 minutes.

SFW!!!