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May 17th

Squat [4*5] 225,245,265,285
Press [5*5] 5RM=145
Deads [5*5] 5RM=315

situps

Good day today.Weights will increase again with no problem. My days have been switched around a bit , but that's no big deal...Heading into the city today to stock up on some protein....chicken,steak and powder....!

Hope your long weekend is/was good, Rained here, but atleast it didn't snow.

__________________
Cheap and good bulk supplements from Canada Protein
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May 20

Squat 3RM = 315
Bench 3RM = 265
Row 3RM = 205

Curls DB = 3 sets of 10 w/ 45's
Pushdowns 3 sets of 10 w/ 60's
One arm extension machine setting 5 for 2 sets

Also did some seated calf raises and wrist curls.

May 22 - Week 4

Row - 5RM=205
Decline bench - 5RM=275
Squat - 5RM 315

situps and hypers also

I had to do it in a different order because there where 3 guys useing the squat rack (which we only have one) to do shoulder presses...rrr!
So by the time I did rows and bench I still had to wait about 10 mins to get the rack....Not only did they take forever lifting they felt the need to talk just as much.

Anyways, my shoulder is still holding up to the weight increase. However I'm not sure how much more I want to go. I am icing it after every workout, just for prevention. It is sore everyday after, but goes away after about 2 days....

May 24

Squat [4*5]255,275,285,300
Shoulder Press 5RM = 155
Deadlift 5RM = 335

situps

May 26

Squat 3RM, 335
Decline 3RM,290
Row 3RM 215

dumbbell curls
Extensions
Pushdowns

*Rows felt heavier, will repeat weight next week. Everything else felt very good. First time going this heavy in bench without my shoulder being sore...Taurine mix with creatine might be helping this*

WEEK 5

May 28th

Squat 5RM = 335
Bench 5RM = 290
Row 5RM = 205

situps and hypers

I dropped the rows down from Friday, but next friday shouldn't be bad...Other then that, I still feel good with this, I might do 1 more week after this not sure yet...

May 29 and 30th - Cardio

May 31st

Squat 5Rm 315
Standing Shoulder Press 5RM 175
Dead's 5RM 365

situps

Felt good, Shoulder presses are getting heavy. I think I'm going to hold it here (or lower). Just as a pre-caution.

June 1st
cardio

Off to a baseball Tournie for the weekend...Hot weather, Will be drinking, but going to try and taker easier. First time in a long time!!!

Back from the ball games....Blew out my knee on the 3rd game. Went to the hospital (only because the wife took me there). Doctor said I am very lucky. No major damage. It popped out, then back in. He said no rips or anthing, mainly just stretched it. Right now it has swollen double in size, I'm walking around , with the help from crutches. The pain is still there, but not as bad. I will be going back to the doctor in about 10 days or so to have it looked at again. Hopefully I wont be out of the gym for longer than 1 month...

Sorry to hear that bro, I hope you bounce back soon. I think DF and DFHT are cursed. Something seems to happen to us Canadians whenever we attempt those programs

__________________
"Pain don't hurt" - Dalton

"NO, this is my squat rack. Go get your own!"

"Damn that's shit heavy" - Wolf


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Thanks man, I was hoping to get a little further this time....oh well, the swelling has started to come down, so I thinking it wont be long!!!!

July 2nd - Back at er!!!

Decline Bench - 4*10 ( 225)
Incline DB press - 3*8(70's)
JS Rows 5*5 (135)
Face Pulls - 4*10 (50,70,90,90)
Pulldowns
DB curls 2*10(35)

Notes:

Feels good to be doing a program again, since the knee I've just been doing whatever/whenever. This was a killer workout thou.

Triceps were killing after the Bench press which cause me to go lighter than normal with the incline db press.

Went light on rows, because I didn't want to put to much stress on my knees... (they get tired quick and easy-still only about 90%)

Had to skip tricep workout totally, cause they were worked enough with the first two exercises and stupid me did arms two days ago. Hopefullly they will be able to with stand a full workout on Thursday.