eww double shift....I had a 12 on friday as well a 9a to 10p fucking blows then back into work in the morning. Tommorow is pretty much a double as well.

monday-legs.. sqaut, 1x10 180# 3x10 230# leg press 4x6 400# seated calf raises, 7x26 300# leg extension, 5x12 130# must of been a descent workout because i felt every step leaving the gym.

tuesday-bench press.. 1x5 205# 1x2 230# 1x2 235# 1x2 240# 1x5 210#. i feel good.

this in my opinion was not a good workout. wednesday-deadlift.. 1x5 225# 1x5 315# 1x1 405# tried 405 a second time and missed, tried 405 a third time and missed. 1x2 315# did a set of lat pulldowns to failure after each set of deadlift using 145#. i cant explain why but after my 1x1 405# i was completely out of energy.

thursday-shoulders...incline dumbell press 6x14 55# 1x10 80# dumbell shrug, 5x15 100# upright row, 1x12 35# 6x12 55# lateral raises(both arms) 6x10 30# front raises,4x10 25# lateral raises(one arm at a time)6x10 20# 1x16 20# the first two exercises were extra then i focused on side delts.

friday-bicep... preacher curl 1x6 65# 1x6 85# 1x3 115# 1x1 125# 2x12 65# seated dumbell curl, 7x10 30# dumbell spider curl 4x6 35# concentration curl 2x20 20# dumbell wrist curl 4x14 30#

tuesday-bench press... 1x8 185# 1x5 205# 1x6 215# 1x6 205#. my gym is closed for repairs this week. no workouts on monday,thursday or friday. i could still bench press today at my friends house and deadlift tomorrow.

wednesday-deadlift... 1x5 225# 1x5 315# 1x2 365# 1x1 385# 1x1 365# 1x5 315#

monday-legs... standing calf raises,6x20 90# 1x12 140# sqaut,1x10 180# 5x5 230# leg press, 1x12 245# 1x6 345# 1x4 400# 1x4 455# 1x12 300# 1x12 200# leg extension, 4x10 150# 455x4 on the leg press is a pr. qauds pumped and hard. noticed blood vessles at the bottom of qauds. legs sore but feel good.

tuesday-bench press... 1x8 155# the next four sets i used rest-pause with 45 seconds between sets. 235x3,235x2,225x2,225x3, then 1x1 260. i was surprised to get the 260 after doing rest-pause. happy with this workout.