Going to combine these posts to catch up on my journal...

Wednesday's Training:
Bent Over Rows 4x12 125 lbs
1 Arm DB Rows 4x12 55 lbs
Cable Pull Down 4x12 70 lbs
Wide Grip Pull Downs 4x12 105 lbs
DB Shrugs 4x12 55 lbs
Hyperextensions 4x12

Friday's Training:
Barbell Curl 4x12 75 lbs
Preacher Curls 4x12 50 lbs
Hammer Curls 3x12 35 lbs
Tricep Push Downs 4x12 80 lbs
Skullcrushers 4x12 70 lbs
Dips (assisted) 4x12 +60 lbs
Vups 4x25
Leg Raises 4x25

Saturday's Training:
Dumbbell Military Press (NO BACK SUPPORT) - 4 x 12 35 lbs
Seated Front Dumbbell Raises (NO BACK SUPPORT) - 4 x 12 20 lbs
Standing Side Lateral Raises - 4 x 12 15 lbs
Rear Deltoid Machine - 3 x 12 110 lbs
Standing Calf Raises - 4 x 12 180 lbs (smith)
Seated Calf Raises - 4 x 12 105 lbs


This marks the end of the conditioning phase, the next four weeks will begin the strength/growth phase with reps ranging from 6-10 per set. This is more my kind of program so I am looking forward to the upcoming change.

I also weighed myself the past two mornings and I weighed in between 210-211 lbs. I bumped my cardio up to 40 minutes this week which I think has helped a little. My overall scale weight is not my main concern and I do feel like I am leaner but I am waiting to really compare my before and after pictures.

So far so good