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It was such a bitch, I couldn't eat for 3 days and if I tried I was headed straight to the can to puke it up. It completely drained the life right out of me. I'm just glad it only lasted for a few days.

Basically I do leg raises for 2x10 and crunches for 3x15...pretty light for me, I just do it because I like to...plus there are always some smoking hot girls working out on the mats :cool:

glad to know your back....

all the best...

Day Three Biceps/Triceps
174lbs
A1-Barbell Curls 50 60
A2-Dumbbell Curls 25 25
B1-Preacher Curls (EZ Bar) 50 60
B2-Hammer Curls 25 25
C1-Weighted Dips BW+45 BW
C2-Triceps Extensions (DB) 70 70
D1-Cable Pressdowns 180 190
D2-Reverse Curls 100 100

Great workout today. I only did BW for dipps because someone broke the weight belts and I couldn't hold a DB between my legs .

After the workout I decided to do a few arm exercises to see if I could beat my maxes.
One armed cable curl...60max before...80 today
Single arm reverse curl...40...60 today
Concentration curl...50...65 today
Felt so good to increase those numbers, they've been hovering at the same number for a while and I fuckin crushed them today. Plus the gym was DEAD, all of 12 people there the entire time, made the workout alot quicker.

good going.....

if your satisfied, then what nore do u want...?

To become a fucking animal :eek:

Day Five Delts/Traps
172lbs
A1-Barbell Press 95 105 115
A2-Wide Grip Upright Rows 50 50 50
B1-Machine Press 90 110 150
B2-Side Laterals 10 10 10
C1-Bent Over Laterals 15 20 25
C2-Machine Rear Delts 90 100 100
D1-Power Shrugs 275 300 365
D2-Close Grip Upright Rows 50 50 70

For some reason I had a huge spike in my strength, last week I really had to push to make some of those numbers and this week I murdered them :cool: . Power shrugs last week at 300 was tough and I did 365 today. For machine press I'm using the hammer strength machine, and I hit a new max at 150 today, first 3 sets were easy, but 4 and 5 were quite hard. Starting to see the start of some results from this program.:eek:

Conclusion: I must be doing something right!

I'm going to start supplementing for the first time. In talking with Eric and 0311 I learned alot about what my pwo nutrition should look like. I'll have to see if I can get a buddy to order it, but I'm looking at starting malto, dextrose, whey and creatine as part of my diet.

ha ha ha.... ok... all the best to that then...

Day Six legs/abs
170lbs
A1-A2G Front Squat 95 135 135
A2-DB Lunges 30 50 50
B1-Machine Squat 410 430 450
B2-Leg curls 90 90 90
C1-Deadlifts 205 225 275
C2-Calves 90 90 90

I missed the gym yesterday, so I did legs/abs today. Fuck me, legs are always an intense workout. I didn't step the A2G weight because I'm not entirely satisfied with my form, so I'm gonna leave it at 135 until I've mastered that weight. As for the rest, everything is looking good, especially the deadlifts. I made it to set 5, but after 2 reps I was just about screaming to get that bar up and I couldn't make the last rep, so that weight will stay the same next week. I don't see any point in moving the weight up if I can't complete the entire 5x5. BW seems to keep hovering around 170lbs, but the mirror and some friends say there is a change...I'd say my BF% has dropped a bit, I'll have to get it tested in the near future.

I bit the bullet and bought some whey from the grocery store :o . I took one shake pre-workout, half shake mid-workout, half shake end of workout, and another shake 20 min post workout. I'm still trying to find someone to buy my supps online (Each shake has 1 Scoop)

I think it's about time I got a signature :cool: :eek:

fuck I've got the post workout shakes and I double posted.:o

I didn't catch that before. I respect you opinion I've heard people say that before. You are in the minority, I think.

I agree that of course the abs are being worked by all those things -- an assistance, stabilization role -- but no where near the degree to which the back is being worked in Kane's program. I don't consider ab work as just "isolation work". I am talking about strength imbalances which can lead to injury. It can also hold one back in his lifting and lead to lower back pain.

It is the same thing when someone is doing a whole lot of bench press and little else -- including medial delt work and some back work. You work the front delts too much and you get an imbalance that can lead to rotator cuff injury.

I can't say that it's absolutely necessary. Heck, I've even seen one or two guys with killer developed abs who say they've never done direct ab work. Course I've also known plenty of guys with a six pack who've never worked out at all. Personally I wouldn't want to take the chance of my midsection crapping out on me when there's a heavy loaded barbell on my traps. Or my core muscles failing to engage properly and I end up with a hernia on deadlifts or something.

I also know that many pros do not train abs directly, but I guarantee they trained them in the beginning and developed them to the point that they can get away with less work considering the heavy load they lift.