8.9.06

9:15-10pm

Deadlifts:
225x10
315x10
405x8

Seated Arnold DB Presses:
40x12
55x10
55x8

Lat Pulldowns:
#13x10
#13x10
#13x8

DB Flyes:
35x10
40x10

Cable Crossovers from waist:
80x8
60x10
50x10

DB Hammer Curls:
45x10
60x10
70x6

Got to the gym late, had to hurry up and rush which meant less rest time between sets. Good energy and focus. Probably had to do with it being cool inside not muggy. Wished my gym closed later.

SFW!

8.10.06

8:15-9:30pm

Flat BB Bench:
135x15
225x10
255x8
255x6

Incline BB Bench:
185x7
185x7
185x6

Bent Over BB Row:
185x10
185x10
185x10

BB Seated Shoulder Press:
115x10
135x8
155x5

BB Shrugs:
225x20
315x20
405x10

EZ Bar Curls:
75x15
95x10
115x9

superset with

Dips:
BWx9
BWx8
BWx7

Good energy today. Good workout. A bit tired on the incline press right after flat bench.

Also tried dips for the first time. Never did them before because of my left shoulder. Since it's been feeling better I gave them a shot. No pain so I'll have to incorporate these into my workout. Good shit.

SFW!!!

8.14.06

9-10pm

BB Squats:
135x12
225x10
275x10
295x5

BB Decline Bench:
135x15
185x12
225x15

BB Shoulder Press/Push Press:
95x12
135x10
135x10

HS Low Row:
180x10
200x10
250x8

EZ Bar Preacher Curls:
95x10
95x10
95x10

Cable Tricep Pushdown:
#11x10
#12x5
#12x5

Had a softball game prior to the workout. Took less rest periods than normal just to finish everything. Overall decent energy. Legs are sore today from squatting.

Completed 2 weeks of the clen. Starting weight on July 31st was 243lbs, ending weight August 14th was 238lbs.

SFW!!

Errr is that good for you?

True but is it working?

Very interesting. I should give some clen to my cat. He's fat as hell.

8.17.06

8:15-9:30pm

Flat BB Bench:
135x15
225x10
275x4 very close to 5
315x0 got it up 3/4 and just stalled. Should've taken a longer rest for this attempt.

Incline BB Bench:
185x8
205x5
225x3

Bent Over BB Row:
135x12
185x10
235x4

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

Seated DB Arnold Press:
40x12
50x10
60x6

Standing Cable Curls:
#12x15
#13x12
#15x8 (whole stack)

DB Tricep Extensions:
65x12
75x10
85x8

Decent energy. Didn't get much sleep the night before. Noticed more veins popping out in my arms during workout. Probably due to AAKG preworkout.

SFW!!!

8.21.06

8:15-9:30pm

Felt a little tired going in, needed more sleep than I got the night before. Also my right arm was sore from pitching on Saturday and playing ball all weekend. It hurt my numbers on bench and it was sore for the rest of the workout.

Flat BB Bench:
135x15
225x10
245x6
225x8

Incline BB Bench:
185x8
185x8
185x7

Bent Over BB Row:
135x15
185x10
205x10

Seated DB Arnold Presses:
40x12
50x9
50x6

Closegrip Lat Pulldown:
#12x12
#13X10
#14x10

Seated Alt DB Curls:
30x10
40x10
40x10

Cable Tricep Pushdowns:
#10x12
#12x6
#11x8

SFW!!!!

8.22.06

9:30-10pm

Short workout today.

BB Squats:
185x12
225x10
315x10

BB Push Presses:
135x12
185x8
185x6

BB Shrugs:
275x10
325x15

HS Hi Row:
180x12
270x10
180x15

SFW!!

8.23.06

9-10pm

Deadlifts:
185x12
275x10
405x5
495x1
525x1 new pr

HS Incline Chest:
180x15
270x10
320x6

BB Upright Row:
95x12
125x10 not the best form
105x10

EZ Bar Curls:
75x15
95x10

DB Hammer Curls:
50x10
60x10
70x8

Felt like maxing out on deads today so I went for it. I wouldn't say I smoked the 525 but it still went up with mad effort. Sure felt good.

SFW!!!

What kind of training routine are you on?..seems like a lot of sets, and your doing same body parts multiple times a week.

And by the look of you weights seem pretty strong, keep it up.

8.27.06

2-3pm

DB Incline Press:
65x12
80x10
90x7

Bent Over BB Rows:
185x10
205x10
225x8

HS Incline:
180x15
270x8

HS Pullover:
180x10
270x10
270x8

Lat Pulldowns:
#12x10
#14x10

Incline DB Curls:
25x10
30x10
30x8

Rope Tricep Pulldowns:
#8x10
#9x7
#8x10

Tried the pullover machine for the first time ever. Felt great contraction in the lats. I like this exercise. Will do more of this one.

SFW!!!

ahh ok cool.......whats SFW btw?

smash fuckin weights

Started another 2 week cycle of clen like an hour ago.

This morning weight was 239lbs.

8.28.06

8:45-9:45pm

BB Squats:
135x15
185x12
225x12
275x10
325x6

Seated DB Arnold Presses:
40x12
50x10
60x9

Long BB T-Bar Rows:
135x15
180x12
225x8

Bentover DB Rear Delt Raises:
25x10
25x10
30x10

DB Hammer Curls:
55x10
60x10
70x10

Pec Dec Machine:
135x12
165x12
210x6

Had some soreness in traps, upper back, triceps from yesterday's workout. Was tired after work, thought I was gonna suck ass at squats but they weren't so bad.

Will rest tomorrow.

Started Day 1 of second 2 week clen cycle today.

SFW!!

8.30.06

10-10:45am

Took day off today to go to Yankees game. Wasn't sure if I was going to be able to SFW later so I went in the morning to get it out of the way. Had to be out by 11am so I just did a few things to get in and out fast.

Flat DB Bench:
75x12
85x10
100x10 new pr on reps

HS Incline Chest:
180x12
270x7

Deadlifts:
225x12
315x10
406x6

BB Upright Row:
90x12
100x10
110x10

This is probably the earliest I've ever trained and the energy I had was pretty good. Woke up around 9am. Took shorter rest between sets since I was pressed for time but strength and energy was still pretty good.

SFW!!!

8.31.06

8:15-9:30pm

BB Decline Bench:
135x15
185x12
225x12
275x9 (almost 10, didn't quite lock it out)

BB Rows:
135x12
185x10
235x8

BB Push Presses:
135x12
185x8
185x8

HS Pulldowns:
180x12
270x8
270x6

BB Shrugs:
225x20
325x15
385x10

EZ Bar Preacher Curls:
75x15
95x8
95x8

Cable Tricep Pushdowns:
#10x12
#12x7
#11x8

Almost didn't workout today but my evening plans were cancelled so went to SFW with my friend. Shoulder felt fine during declines, very happy about that.

Good energy, got a bit tired towards the end but sucked it up.

Will rest tomorrow and maybe Saturday, not sure.

SFW!!!