Day 27
Sept. 22 2006
Chest/Calves
- sick bench day i got my max i was at at the start of this log on the 8th set i know i must at least be at 250-260 range now

Flat Bench
135X10
200X10 (PR up 15 lbs from week 1, 5 lbs/week avg.)
210X7 (up 5 lbs)
220X4 (up 5 lbs)
230X1
235X1
240X1
245X1 <-----this was my max at the start of this log right after a 135X10 warm up
250Xmiss

Incline Bench (kept the same numbers as last week,even after all that benching!!)
165X9
175X7
185X5

- my chest was done so i cut out the flys

leg press calves

3plates a side for 3 sets of 10

Day 29
Week 2 Overview
Weight 178lbs up 3lbs from last weigh in. that 6 lbs gains so far form the start.

- strenght still going up weight is way up and i dont feel like im gaining to much fat, so im not complaining. my plan is to bulk until i hit 195, so lets do it! had some good intense workouts as you can see from the log...my max for benchpress before the log was 185X10 reps and 245X1 and my 10 rep i snow up 15lbs i think thats a good gain in 3 weeks and i think ill go up another 5 this friday.

Day 30
Sept. 25 2006
Arms

-monday must not be my day for a workout i always feel tired still performed some good work in the gym just didnt "feel" it.

close grip benchpress
135X10
185X9
195X6
205X4

skull crushers
90X10
100X9
110X5

barbell curls
45X10
95X6
115X4
125X2
145Xmiss

v bar pull downs

130lbs X10
140lbs X10
150lbs X10

ALT. Curls
45X8
50X6
30X until i couldent move over 15 tho...

Day 31
Sept. 26 2006
Legs
Squats
135X10
225X10
285X10 up 10lbs


Legpress
2 plates a side X10
3 plates a side X10
4 plates a side X10

Claves
standing raises
3 sets of 10

Hamstring curls ( up 10 lbs on all)
200X10
210X10
220X5

Seated Calf
90X10
90X10
90X10


then i hit the bench today cuz i wanted to see if my max has gone up at all i know i worked my tries alot yesterday and even my chest was a little sore but i just had to see so i went

45X10
135X3
225X1
250X1 PR!
255X1 PR!!!
260X1 PR!!!!!!

and i think i could have got out 265 but i didnt want to spoil my friday workout. and i got 260 with having my tries and chest a little shot from yesterdays arms

friday my goal is
45X10
135X10
205X10
215X8
225X6
265X1
270X1

Day 32
Sept. 27 2006
Delts/Abs

- felt much better today it really depends on how much water and food i get into my system befor i hit the gym. nothing new to report on the GreenMag. still has good pump,strenght is good, and i am gaining size.

Dumbell press
60X10
65X8
70X6 (new PR)

Upright rows
95X10
115X10
120X10

rear delt machine
150X10
170X10
190X10

front raises
25X10
30X10
35X10


Side laterals
20X10
25X10
30X10

Rear Laterals
25X10
30X10

and then some ab work.

Day 33
Sept. 28 2006
Back

hell yeah!! got a new PR in dead lift i used chalk today so my hands wouldent slip and i banged out 10 reps with a 1 sec rest at the bottom of every rep stayign in rythem. I LOVE GAINS!

T-bar rows
90X10
125X8
135X6

Wide-Grip Lat Pull-Down
140X10
150X8
160X6

Deadlift
135X10
225X10
315X10 PR!!

DB shrugs
50X10
60X10
65X10

Day 34
Sept. 29 2006
Chest/Calves

Flat Bench
135X10
205X9 so damn close to 10
215X6 (up 5 lbs)
225X4
265Xmiss just missed it but i know if i just go in and ma out i should have it


Incline Bench (kept the same numbers as last week,even after all that benching!!)
175X8
185X6
195X4

Flys
55X10
60X8
65X6

leg press calves

3plates a side for 3 sets of 10

Day 36
Week 3 Overview
Weight ???

didn't have access to the same scale i use so i couldent weigh in.

this week i still had some good PR's and focused workouts. feels good to keep gaining. i hope i get my squat back to 315 for 10 and my max bench press to 275

water and food are still my biggest goal when training it can really make or break that days workout if im lackign in either of the 2

Day 37
Oct. 2 2006
Arms

-first monday i have felt good in a while

close grip benchpress
135X10
185X10 PR!
195X6
205X5 up 1 rep

skull crushers
90X10
110X7
110X5

barbell curls
60X10
70X10
80X10
100X9

v bar pull downs
180X10
190X8
200X6

ALT. Curls
50X6
55X6

Day 38
Oct. 3 2006
Legs

Squats
135X10
225X10
295X10 up 10lbs


Legpress
2 plates a side X10
3 plates a side X10
4 plates a side X10

Claves
standing raises
3 sets of 10

Hamstring curls ( up 10 lbs on all)
200X10
180X10
160X5

Seated Calf
90X10
90X10
90X10

Day 39
Oct 4, 2006
Delts/Abs

- decent DB press weight on 3rd set never gon that high.

Dumbell press
65X10
70X7
75X4

Upright rows
100X10
110X10
120X10

rear delt machine
150X10
170X10
190X10

front raises
25X10
30X10
35X10


Side laterals
20X10
25X10
30X10

Rear Laterals
25X10
30X10

BB press (in smith)
95X6
135X6
155X6
185X3

and then some ab work.

Day 40
Oct. 5 2006
Back

-felt real tired today must have been my 6hrs of sleep oops... still went for a 1 rep and got the PR

T-bar rows
90X10
125X8
135X6

Wide-Grip Lat Pull-Down
140X10
150X8
160X6

Deadlift
135X10
225X5
365X1
385X1 PR!!

DB shrugs
50X10
60X10
65X10

Day 41
Oct. 6, 2006
Chest/Calves

- well today i got my allergy shots...and i get them right in my triceps...1cc in each one 2 hrs before i went to work out...oops.

- energy was good, but my arms hurt befor i even got to the gym but i needed the PR because i missed it last week and i gotta keep gaining.

Flat Bench
135X10
205X10 PR!
215X6
225X4
235X2

Incline Bench (kept the same numbers as last week,even after all that benching!!)
180X9
190X6
200X4

Flys
55X10
60X10
65X8

leg press calves

3plates a side for 3 sets of 10

Day 43
Week 4 Overview
Weight 180

- well this wee i got 3 new PR's so that shows strenght is still up

- my weight is up sp thats good i want to get to 185 for a bit then hold for a month or 2 then bulk to 195-200 and then im gonna go at my first hardcore cut

- im about half way through the log now and progress is still good, im very impressed

Day 44
Oct. 9 2006
Arms

- a good pump today i had no spotter today so my numbers may be a rep shy of what i could have hade, regardless a decent workout.

close grip benchpress
135X10
190X8
200X5
210X4

skull crushers
100X10
110X7
110X5

barbell curls
90X8
100X8
110X6

v bar pull downs
180X10
190X8
200X6

ALT. Curls
50X6
55X6

Day 46
Oct 11, 2006
Delts/Abs

Dumbell press
70X8
75X6
80X1

Upright rows
100X10
110X10
125X10

front raises
25X10
30X10
35X10

Side laterals
20X10
25X10
30X10

Rear Laterals
25X10
30X10

BB press (in smith)
135X8
155X8
185X4

and then some ab work.

Day 47
Oct. 12 2006
Back

-no dead lifts this week or squats giving my CNS some time to recover from last weeks pr's

T-bar rows (narrrow grip)
90X10
125X8
135X6

rows narrow grip
120X10
150X10
160X8

Wide-Grip Lat Pull-Down and Narrow grip
140X10
150X8
160X6

DB shrugs
50X10
60X10
65X10