SEPT.19 (Tuesday)

A little of Everything.

Bench Skull Crushers - 60lbsx8, 60lbsx8, 70lbsx8

DB Wrist Curls - 45lbsx10, 45lbsx10, 50lbsx10

Wrist Rope 20lbs 3 sets last set i had 1/4 of the rope left (DAM)

Arm Curls 35lbs exagerating twist

Misc. Softball Lifts with Cable

Dips (No Weight) 3 Set of 5reps - Slowly down, explode up

Good workout my Wrist were burning!!!

Thanks for the feedback "stonecoldtruth". Hey man do you recommend any lifts for me?? I love trying new things.

I work Decline Skull Crushers in now and then i prefer them over flat bench. You should switch up your workout thats when you will see your gains go thru the roof.

SEP.20 (Wednesday)

Shoulders (I forgot my Straps today so change things up a little.)

Shrugs with Dumbells (160lbsx8 3 Sets)

Curl Bar incline raises 30lbsx8, 40lbsx8, 50lbsx8* *PR

Machine shoulder Raises 90lbsx8, 110lbsx8, 120lbsx8

Different Upright Rows 90lbsx8, 140lbsx8, 180lbsx8

****Standing shoulder raises with 25lbs Weight same theory as 7's - 3 Sets, This got my shoulders burning..

Great Workout!! I was pissed i forgot my straps but i stepped it up a notch with the shoulder raises. My energy was through the roof.

SEP.21 (THURSDAY)

LEGS - My current Weakness

Superset No Rest - 3 SETS

Dead Lift with Hex Bar - 245lbsx8

Squat - 225lbsx8

Walking Lunges - 40Yards

Run 200 Yards

I was pretty dam tired after the superset. But Pushed on

Machine Hamstring pushdowns - extremely slow. 3 Sets of 3 150lbs

Abductors 160lbs 3 sets

Adductors 100lbs 3 Sets

Great Workout. I need to keep pushing my legs I fell my upper body dwarfs my Dubs so i'm going to start cranking it up.

SEPT.22 (FRIDAY)

Biceps & Triceps

Preacher Curls, 8x100, 8x100, 7x110

Cable Tricep Pushdowns - 3 Sets of 8 (Heavy Weight)

21 Gun Solute with Barbell - 3 Set of 65lbs (Made it through first 2 sets*)

Weighted Dips - 90lbsx8, 90lbsx8, 135lbsx7*, 5reps of slow no weight dips.

Bicep Curls - Misc. sets with concentration curls

Again it appears i'm getting back my strength fast!! I'm at the point were I was when i was done bulking last summer which is encourging since i just started bulking again..

*Personal Records

SEPT.26 (Tuesday)

Chest

Weight Update: 187.5lbs

Barbell Bench - 225x6, 245x6, 255x6, 265x5 "6th rep negative"

Incline Barbell Press - 185x6, 205x6, 215x6, 205x6 last two reps were negatives

Military DB Press - 110lbsx6, 120lbsx6, 120x6, 120x6 last two reps negatives on set 3&4

Machine Peck work - 190lbsx6, 210lbsx6, 220lbsx6, 230lbsx6

Great Workout, Again I can really feel my strength raising as my weight raises.

*Note the SesaGLOW seems to help after eating spicy foods and gasy foods.

SEPT.28 (THURSDAY)

We'll I wasn't able to lift on Monday or Wednesday or today due to family issues. but I do have Softball Tonight and I plan on lifting Friday,Saturday,Sunday.

ERGHHHHHHHH I can't wait to get back in the gym.

SEPT.29 (FRIDAY)

Biceps & Triceps

Preacher Curls, 6x110, 6x110, 6x110, 5X110

Cable Tricep Pushdowns - 4 Sets of 6 (All the weight they had)

21 Gun Solute with Curl Bar - 3 Set of 60lbs (Made it through first 2 sets*)

Weighted Dips - 90lbsx6, 135lbsx6, 135lbsx6, 135lbsx2 last set slow negatives

Bicep Curls - Misc. sets with concentration curls

I bought some No-explode and I respond awsome to it so I think it will help me bust through all my PR's the next couple weeks.

OCT.2 (Monday)

I missed 3 days last week due to major family issue's But I'm back and ready to tear it up.

Chest

Weight Update: 191lbs I'M UP 3.5LBS!! "This is the heavist I have ever been"

Altenating Arms Dumbell Bench 1 arm up all the time -
200x6, 200x6, 200x6, 200x6 *This felt awsome to make it through.

Incline Dumbell Press - 160x6, 160x6, 170x6, 180lbsx5 last rep was a negative

Military DB Press - 110lbsx6, 130lbsx6, 130bx6 150x5 last two reps negatives on set 2&3

Machine Peck work - 190lbsx6, 210lbsx6, 230lbsx6, 250lbsx5*

I'm really feeling I'm on the verge of setting new PR's in all lifts.

OCT.3 (Tuesday)

Shoulders

Shrugs with Hexbar 245lbsx6,295lbsx6,295lbsx6,335lbsx6

Curl Bar incline raises 50lbsx6, 50lbsx6, 50lbsx6, 60lbsx3

Machine shoulder Raises 110lbsx6, 120lbsx6, 130lbsx6, 140lbsx5*

Machine Upright Rows 130lbsx6, 170lbsx6, 170lbsx6, 180lbsx5*


Great Workout!! I pushed my self pretty hard today.

OCT.4 (Wednesday)

Misc. Lifts. - Softball Game Tonight

Dumbell Wrist Curls - 50lbsx10, 50lbsx10 55lbsx8

Backwards Forearm Curls with the Curl Bar - 30lbsx10,30lbsx10,30lbsx10

Rope Twist with 20lbs - 3 Sets

Misc. Softball Lifts.

Abductors

Adductors

Good Workout!!! I'm ready to kick some ass tonight.

Thursday (Oct.5)

Legs - I sprained my ankle playing softball last night so I took it easy today.

Cycle with no rest. I concintrated on form

Squat - 135lbsx10

DeadLift - 155lbsx10

Lunges - On Track for 50yards

I did three sets of the following above.

Seated Calf Raises - 50lbs x15 3 Sets

Reversed Calf Raises - 3 Sets

My Legs were actually pretty hard from this workout. But Next Week I will Crank it up about 9 notches.

OCT.6 & 9 (Friday & Monday)

Friday - Biceps & Triceps (Normal Workout)

Monday -

"I'm finnaly feeling good after last week which I was so so."

Chest

Weight Update: 191lbs Looks like i need to raise my calorie intake a little.

Barbell Bench - 225lbsx6,245lbsx6,265lbsx6,275x6*

Incline Barbell Press - 185lbsx6,205lbsx6,215lbsx6,225lbsx5

Military DB Press - 110lbsx8, 120lbsx8, 130bx8 last two reps negatives on set 2&3

Machine Peck work - 210lbsx6, 230lbsx6, 250lbsx6, 270lbsx4*

PR's are starting to come my strength is through the roof. I beleive I may have strained my bicep a little last week but i'll work through it. Ankle's feeling good to so I will crank up the legs hardcore this week.

*PR's

OCT.10 (Tuesday)

Wrists,Forearms,Triceps

Dumbell Wrist Curls - 45lbsx10,45lbsx10,50lbsx9,50lbsx8

Forearm Rope Pulls - 20lbs by four sets

Dips - 6reps no weight, 2 negative 4reps, 4 negatives 2 reps, 6 negative but could only do 5. My muscle's were going crazy. "Negative take 30seconds to complete"

Skull Crushers - 70lbsx6,70lbsx6,70lbsx6,80lbsx6

Great Workout.

OCT.11 (Wednesday)

Shoulders & Back

Shrugs with Hex Bar - 245lbsx6,295lbsx6,335lbx6,385lbsx6*

Incline Shoulder Raises - 40lbsx6,40lbsx6,50lbsx6,50lbsx6

Shoulder Raised Similar to 21gun solute - 4 Sets 25lbs "Shoulders were on fire"

Machine Pull Back (Back) 90lbsx8,110lbsx8,115lbx8, 115lbsx8

I could hardly lift my arms over my head when done!!!!

*Set another PR probably could of done 425lbs.

Thursday (Oct.12)

Legs

Cycle with no rest. I concintrated on form

Squat - 135lbsx10, 135lbsx10, 225lbsx10

DeadLift - 155lbsx10,155lbsx10,205lbsx10

I did three sets of the following above.

Machine Hamstrings = Did 3 sets of 2minute negative "OUCH"

Abdcutors - 3 Sets

Adductors - 3 Sets

Good Workout!!! My legs were rock hard. I plan on lifting Legs again on Sunday to start picking up the pace.