Training recap for the week of October 2nd:

Monday - Chest:
Incline DB Press - 5x6 70lbs
Flat DB Press - 5x6 70lbs
Peck Deck - 4x6 120lbs
Push Ups to Failure - 38
Crunches - 4x25
Leg Raises - 4x25

Cardio for 45 mins


Tuesday - Legs:
Squats (A2G) 5x6 215lbs
Straight Leg Dead Lifts - 5x6 145lbs
Leg Curl (lying) - 4x8 60lbs
Stationary Barbell Lunges - 5x6 105lbs
Leg Extensions - 4x8 100lbs
Standing Calfs Raises (smith machine on calf block) - 4x12 230lbs
Seated Calf Raises - 4x12 135lbs

Skipped Cardio

Wednesday - Back:
High Rows (hammer machine) - 5x6 110lbs a side
Low Rows - 5x6 140lbs
Wide Grip Pulldowns - 5x6 150lbs
DB Pullover - 5x6 55lbs
Barbell Shrugs - 5x6 225lbs
Hyperextensions - 3x10 + 45lb plate

Cardio for 45 Mins

Friday's Training:
DB Curl 5x6 35 lbs
DB Preacher Curls 5x6 30 lbs
Concentration Curls 3x8 30 lbs
Close Grip Press 5x6 185 lbs
VBar Press Downs 5x6 90 lbs
Single Arm Overhead Ext 3x8 20 lbs
Toe Touches 4x25
Knee Ups 4x25

Cardio for 45 Mins

Saturday's Training:
Dumbbell Military Press (NO BACK SUPPORT) - 5 x 6 50 lbs
Seated Front Dumbbell Raises (NO BACK SUPPORT) - 5 x 6 25 lbs
Standing Side Lateral Raises - 5 x 6 25 lbs
Rear Deltoid Machine - 5 x 6 140 lbs
Standing Calf Raises - 4 x 12 230 lbs (smith)
Seated Calf Raises - 4 x 12 135 lbs

Cardio for 25 Mins (got bored )

Ahh 6 rep sets, finally familiar territory. Everything this week felt really good as these are the type of sets/reps I am use to working with. I bumped alot of the exercises on the back day more this week than I have before as I was feeling pretty strong. I did keep in mind however that next week I have to bump the weights again and go back up to 8 reps, so I didn't want to have weight so high that I would fail next week.

I also took it a little easier on cardio this week as I was feeling a burnt out when it came to the treadmill.

Weight as of this morning was 208.2 lbs, down another pound. Still haven't cheated and don't plan to until Thanksgiving week when I am taking some vacation time. Since that is around 6 weeks away I should be pretty close to the end of this program anyhow and at that point will decide if I want to take the cut a little longer.