4/12

Incline Bench
135 x 12
185 x 10
205 x 8
205 x 5

Flat DB Press
60 x 10
75 x 10
85 x 8
85 x 8

Incline Skull Crushers
70 x 15
90 x 12
110 x 10
130 x 8

Pec Deck
165 x 12
195 x 12
225 x 8; 120 x 8

DB Shrug
75 x 15
80 x 15
85 x 15
90 x 15

Tricep Cable Pressdown
110 x 15
130 x 12
150 x 12

Pullover Machine
180 x 12
210 x 10
225 x 8

Cable Rev Pressdown (single hand)
50 x 12
60 x 10
60 x 10

4/13

Squat
135 x 12
225 x 10
275 x 8
315 x 6

EZ Curl (close grip)
70 x 15
90 x 10
110 x 8
110 x 6

DB Step Ups
35 x 12
45 x 12
55 x 12

Incline DB Curl
40 x 10
45 x 9
45 x 8

Quad Ext
180 x 12
220 x 12
Rack x 12

Conc Curl
40 x 12
45 x 10
50 x 8

Calf Raise
5 sets of 20

Strength is def up some due to the Epi/Methoxy. Squats took a LOT out of me though, was sweating and breathing like my bulldog during the whole workout. Wanted to do some abs and/or cardio, but wound up just SFW. Oh well, next time.

4/15

Standing BB Military
95 x 12
115 x 10
135 x 10
155 x 5

Cable Lateral Raise
20 x 12
25 x 10
30 x 8
15 x 10

Leg Raises
4 sets of 25

Close Grip Bench
115 x 15
135 x 12
155 x 10
175 x 8

BB Shrugs (BTB)
135 x 20
185 x 15
225 x 10
225 x 10

Incline Skull Crushers
70 x 15
90 x 12
110 x 12
110 x 10

DB Shrug / Plate Front Raise (supersetted)
85 x 15; 45 x 12
85 x 15; 45 x 12
85 x 15; 45 x 12

Awesome workout today...really pounded the shoulders, tri's and abs.

Are you superstrict on the standing BB presses?

You could always turn them into push presses for the last 2-3 reps of the set! Power that shit up!

4/16

Pullups
BW x 9, 7, 6, 5

Bent BB Rows
135 x 15
185 x 12
205 x 8
205 x 8

EZ Curl (close grip)
70 x 15
90 x 12
110 x 8

Seated Cable Row
150 x 15
170 x 12
Rack x 12
Rack x 12

DB Alt Curl
40 x 10
45 x 8
50 x 8

Rear Delt Machine
60 x 15
90 x 12
120 x 10

Hammer Curl
50 x 12
60 x 8

Yeah alot of people know me for my traps. I train with Rich_55 and we do DB shrugs and we hold it at the top every rep for a couple sec. We lift 140 DB in each hand for 12 to 15 reps or if we want to go more we lift on the shrug machine. Thats where I got my name because they say Im a freak . worldgymfreak. Im James by the way.

looks like ur numbers are shooting up bra, good jon

Thanks yeahshescool...definitely getting stronger.

James...how do you get them to grow EVENLY though? I do DB shrugs, BB shrugs, etc, but my left trap always gets much bigger and more defined than my right. Gonna feel like a dork doing one-armed shrugs, but I think that's what I'm gonna have to do.

any sides to report of?

4/18

Bench Press
135 x 10
185 x 10
225 x 8
250 x 5

Incline DB Press
75 x 12
80 x 10
80 x 8
65 x 12

Leg Raise
3 sets of 25

Swiss Ball Crunch
3 sets of 25

Flat DB Press
75 x 12
75 x 12
75 x 10

Incline Skull Crushers
80 x 15
100 x 12
120 x 10
120 x 12

Incline DB Flyes
40 x 12
40 x 10
40 x 10

Tri Pushdown Machine (one hand)
40 x 12
50 x 10
60 x 8

Pec Deck
165 x 15
195 x 10

Gotta get big...still a weak pussy ass bitch when it comes to chest.

4/20!!!

Deadlift
135 x 10
225 x 8
315 x 5
405 x 1
425 x 1*

Seated Cable Row
150 x 12
180 x 12
Rack x 10
Rack x 10

Leg Press
225 x 15
315 x 12
405 x 10
505 x 10

BB Curl
70 x 12
90 x 10
100 x 8

Quad Ext
200 x 12
240 x 12
Rack x 12
Rack x 10

Hammer Curl
50 x 12
55 x 10
55 x 8

Calf Raise
3 sets of 20

4/22

Standing BB Military Press
95 x 10
135 x 10
155 x 6
155 x 5
155 x 4

Arnold Press
50 x 10
55 x 6
55 x 6

Incline DB Press
75 x 6

HS Bench Press
140 x 12
160 x 8
180 x 6

Close Grip Bench
135 x 10

Incline Skull Crushers
80 x 15
120 x 12
140 x 8

Leg Raises
4 sets of 25

DB Shrug
75 x 15
80 x 15
85 x 15

Tricep Pressdown
130 x 15
Rack x 12
Rack x 12

4/23

Chin Ups
Sets of 10, 9, 8, 7

DB Row
80 x 12
90 x 12
110 x 10

EZ Curl (close)
80 x 12
90 x 10
120 x 6

HS Front Lat Pull
180 x 12
230 x 8
230 x 8

DB Alt Curl
40 x 10
45 x 8
50 x 7

Vertical Row Machine
100 x 12
140 x 10
160 x 8

1-Arm BB Curl
40 x 8
40 x 8

Treadmill
5 minutes

Cable Peak Curl
50 x 15
70 x 12

JW, I see you popped your PH cherry! How do you like the stack so far?

Nice work on the deadlift!

4/29

Squats
135 x 10
225 x 8
315 x 5
325 x 4

Seated DB Military
50 x 12
60 x 10
70 x 8
80 x 8

Quad Ext
200 x 12
Rack x 12
Rack x 12

Incline Press Machine
160 x 12
180 x 10
210 x 8
ss x ?

Cable Lateral Raise
40 x 12
50 x 10
60 x 8

Leg Press
405 x 10
495 x 10
545 x 8

Fucking weak tonight.