Hi everyone. I'm new here, so I'll start with a little backround. I'm 39 yrs and have been married for 12 yrs. I have 2 lovely girls Kassanda and Kirstyn ages 20 and 10. I've been training a little over 15 yrs and competing a litte over 8 yrs. My last show was this past April 08 BLNPA New England Natural where I placed 2nd in the bb open and missed my pro card by 1 point! (very tuff one to swallow!!) I crossed over into figure and placed 3rd in the figure master's and 3rd in the figure open. I've done over 20 something shows and have decided to take some time off to try to add some more size. It's very difficult to add size when you're constantly prepping for shows.

I train alone and have for many years. I lift heavy and normally use a 4-10 rep range. My workouts constantly change as I feel it's important to keep the body guessing and variety keeps things fresh. I might do straight sets, supersets, tri sets, drop sets, circuit sytle, high volume, low volume...all depends how I'm feeling that day.

Today workout was chest & back...felt good!!

HS flat bench ss w/ Wide lat pulldowns

Flat bench
110 x 10
130 x 10
150 x 8
130 x 10
160 x 6

Wide lat
120 x 10
140 x 10
130 x 12
150 x 8
160 x 6

Incline DB flys ss w/ Seated cable row

Flys
40's x 10
35's x 12
40's x 10
40's x 10

Cable row
100 x 10
120 x 8
110 x 10
130 x 6

Pec dec ss w/ Bent over DB row

Pec dec
90 x 6
80 x 10
100 x 5
90 x 7

DB row
40's x 8
45's x 7
40's x 8
50's x 6

Supine rows
15 x 2

Pushups
25 x 2

Leg lifts
50 x 2

No cardio planned today.