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i am off work today so even though i am going to do my normal monday bench press later i went to the gym and did this. preacher curl,7x10 65# seated dumbell curl, 5x7 30# standing calf raises, 1x25 90# 3x25 110# concentration curl, 2x10 25#

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i just want to be bigger and stronger

monday-bench press... 1x8 155# 1x8 195# 1x6 215# 1x5 220# 1x8 200# 1x25 135#

tuesday-shoulders... military press, 1x8 50# 1x6 90# 1x6 110# 1x1 140# 1x6 110# upright row, 4x12 50# lateral raises, 4x8 30# bent over lateral raises, 4x12 15# lateral raises, 3x8 25#

wednesday-deadlift... 225# x 12,10,10,11

thursday-back... weighted pull ups, 1x8 10# 2x6 25# 1x4 25# lat pulldown, 1x10 150# 2x7 165# 1x5 180# 1x15 120# seated row, 2x10 180# 1x8 195# 1x6 180#

friday-legs and bicep...leg press1x8 200# 1x10 400# 1x4 500# 1x4 525# 1x4 500# drop set 400x10 300x6 200x10 standing calf raises, 1x22 90# 1x22 180# 1x12 230# 1x8 270# 1x22 180# leg extension, 1x10 130# 1x10 150# 1x10 170# 1x6 190# super set50x5 70x10 90x15 110x20 seated dumbell curl 1x8 45# 1x10 40# 1x6 50# 2x10 40# one arm cable curl 7x12.5then 17.5 to failure. two arm cable curl, 1x10 27.5 1x10 37.5 1x10 47.5 1x10 37.5.

monday-bench press...1x6 155# 1x3 235# the next five is a rest-pause set with 30-90 seconds between. 270x1,255x1,245x1,225x2,225x2

tuesday-shoulder&bicep... lateral raises,7x12 20# rope preacher curl, 2x20 27.5# 2x14 27.5# 1x20 27.5# upright row, 1x10 50# 3x10 60# seated dumbell curl,4x10 35# bent over lateral raises,3x15 15#

thursday-lats&tricep... dumbell row, 1x6 100# 4x6 120# 1x6 130# straight arm lat pulldown,4x10 45# tbar, 1x10 90# 1x6 135# drop set 135x6,120x5,110x5,100x3,90x3, lat pulldown,7x6 135# one arm reverse pushdown,4x10 17.5# dumbell pullover,4x6 55# seated row,1x18 120# high pulley rope extension,2x16 47.5#

friday-legs&bicep... preacher curl, 1x8 65# 1x2 115# 2x7 85# 2x10 65# sqaut, 4x8 180 seated calf raises, 7x30 245# reverse wrist curl, 2x10 15# 2x15 10# concentration curl,4x10 25# yes, i took it easy today.