Lifted on Monday. Did one set per body part.

Preacher Curls: 1 set, 5 reps, 105
Military/frount: 1 set, 6 reps, 125
Shrugs:1 set, 6 reps, 265
Reverse fore-arm curls: 1 set, 5 reps, 95
Standing tricep extensions: 1 set, 5 reps, 70
Squats: 1 set, 6 reps, 285, I would go heavier, but need a belt at home
Leg curls: 1 set, 4 reps, 130
T-Bar raises: 1 set, 5 reps, 130
Sumo Deadlifts: 1 set, 5 reps, 270

Thats about it for Monday, off days are gonna be Tuesday, and Wendsday, maybe Thursday. Going Bowling today...with some friends.

Been reading a book on working out, called Max Contraction Training, great book so far. Basicly have been reading this from it, the guy goes over this, all you need to do is lift a few days of the week, 1 set per muscle group, but go so intense that while you do the lift, all the main muscle fibers that used for making bulging muscles comes out, and switches the mind to use those muscles to tear, and repair that muscle area, in over time, take a longer rest period before lifting again. Still reading it, should get done with reading it this weekend sometime.

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230 pounds, 22ish percent bf, 5'11

Goals: Reach 190, 8 percent BF (by sept, oct, wanna get 4% for a teen bodybuilding competition)

Squat over 400, bench 300, Deadlift 350 (in which I doubt I will be able to do) but I shall PUSH myself!

Give Blood, Play Rugby!