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Now that the warmer weather is here, the shoulder is better (few months off heavy lifting also help) So I am going to get at this again.

All in all strenght hasn't gone down too much. Yesturday I benched 275 *5...Squat is down to 335 * 5 , Dead is 365 *5. Those are the number I'll work with...It's been awhile so I have to read some shit over.

Start with;
3-4 weeks 5*5 duel factor
2 weeks 3*3 duel factor

and go from there.

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Welcome back TALO. Best of luck with the program, its definitely a good one.

Thanks man,

Today 45 mins cardio - 15 skipping, 30 eliptical

nice numbers bud. Glad to see you back on the journal.

sounds like a plan

Thanks.

Last night I did some cardio. Went for a run down by the golf course and over the the river...about 30 mins.

This morning I woke up at 3:30am, had some oatmeal with protein powder then headed for the gym.

4:30
Squat 5*215,230,240,255,270
Bench 5*180,190,205,215,225
Dead's 5* 235,245,260,275,285

Hypers 2 sets with 25lbs
Situps 4 sets no weight today.

Not a bad day considering I was up at 3:30. Felt strong in the gym. Numbers are low, but felt good for the 1st week start. Today I did flat bench, but from now I am going to do decline. This will take some pressure off of my shoulder. I wont be doing incline presses with this routine either. Shoulder Press is the way to go....

Hopeing to do some more cardio tonight before bed and again tomorrow...I am going to try and keep as much muscle by eating around 3000 cals + or - while doing a shit load of cardio to lean out..

may 3rd

9:00am

Squat [4*5] 205 225 245 255
Military Press [5*5] 95,100,105,110,115
Dead's [5*5] 235 245 265 275 285

I realize that last day I F'd up and did dead's instead of Row's. I guess that what happens when you go by memory and you haven't done the program in a few months...Anyways should be back to normal now.

Today was good. Took a guess with Military presses, seems to be good..

At 3:30pm I went back to the gym and did 45 mins cardio.

weight is around 235lbs

May 5th

squat 5*225,235,245,255 3*285 10*235
bench (decline) 5*185,205,225,245 3*255 10*225
Row 5*155,165,175,185,195

curls 3 sets
tricep ext * 2
pushdowns * 3

Forgot my shit again, I was called into work for the day. Went to the gym right after. Did have my notes or my shoes....working out in socks suck!!!

Felt good , but after I compaired numbers I went a bit high...no worries.

Monday May 7th - week 2 -

Squat 5*230,240,255,270,285
Decline Bench 5*195,205,215,225,240
Row 5*145,155,165,175,185

Hypers (2)
Situps (3)

Good day , light weight!!! workouts are only taking about 30mins, becuase I'm only weighting 20-30secs inbetween sets..

Also went for a long walk with the family for cardio...

Cardio today for about 1hr.

Here are the last 3 workouts..

May 9

Squat [4*5] 230,240,255,275
Press [5*5] 95,105,115,125,135
Deads [5*5] 250,260,270,280,295

Situps -3

May 11
Squat 3RM 300
Bench 3RM 255
Rows 3RM 195

barbell curls [3]
pushdowns [3]
extensions [2]

May 14
Squat 5RM 300
Row 5RM 195
Bench 5RM 255

Hypers [2]
Situps [3]

Didn't get a chance to do yesturday's workout....Heading up to the gym this afternoon....Still doing cardio almost every day, now that the warm weather is here it makes it alot easier..