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To become a fucking animal :eek:

ha ha ha.... ok... all the best to that then...

Day Five Delts/Traps
172lbs
A1-Barbell Press 95 105 115
A2-Wide Grip Upright Rows 50 50 50
B1-Machine Press 90 110 150
B2-Side Laterals 10 10 10
C1-Bent Over Laterals 15 20 25
C2-Machine Rear Delts 90 100 100
D1-Power Shrugs 275 300 365
D2-Close Grip Upright Rows 50 50 70

For some reason I had a huge spike in my strength, last week I really had to push to make some of those numbers and this week I murdered them :cool: . Power shrugs last week at 300 was tough and I did 365 today. For machine press I'm using the hammer strength machine, and I hit a new max at 150 today, first 3 sets were easy, but 4 and 5 were quite hard. Starting to see the start of some results from this program.:eek:

Conclusion: I must be doing something right!

I'm going to start supplementing for the first time. In talking with Eric and 0311 I learned alot about what my pwo nutrition should look like. I'll have to see if I can get a buddy to order it, but I'm looking at starting malto, dextrose, whey and creatine as part of my diet.

Day Six legs/abs
170lbs
A1-A2G Front Squat 95 135 135
A2-DB Lunges 30 50 50
B1-Machine Squat 410 430 450
B2-Leg curls 90 90 90
C1-Deadlifts 205 225 275
C2-Calves 90 90 90

I missed the gym yesterday, so I did legs/abs today. Fuck me, legs are always an intense workout. I didn't step the A2G weight because I'm not entirely satisfied with my form, so I'm gonna leave it at 135 until I've mastered that weight. As for the rest, everything is looking good, especially the deadlifts. I made it to set 5, but after 2 reps I was just about screaming to get that bar up and I couldn't make the last rep, so that weight will stay the same next week. I don't see any point in moving the weight up if I can't complete the entire 5x5. BW seems to keep hovering around 170lbs, but the mirror and some friends say there is a change...I'd say my BF% has dropped a bit, I'll have to get it tested in the near future.

I bit the bullet and bought some whey from the grocery store :o . I took one shake pre-workout, half shake mid-workout, half shake end of workout, and another shake 20 min post workout. I'm still trying to find someone to buy my supps online (Each shake has 1 Scoop)

I think it's about time I got a signature :cool: :eek:

fuck I've got the post workout shakes and I double posted.:o

I didn't catch that before. I respect you opinion I've heard people say that before. You are in the minority, I think.

I agree that of course the abs are being worked by all those things -- an assistance, stabilization role -- but no where near the degree to which the back is being worked in Kane's program. I don't consider ab work as just "isolation work". I am talking about strength imbalances which can lead to injury. It can also hold one back in his lifting and lead to lower back pain.

It is the same thing when someone is doing a whole lot of bench press and little else -- including medial delt work and some back work. You work the front delts too much and you get an imbalance that can lead to rotator cuff injury.

I can't say that it's absolutely necessary. Heck, I've even seen one or two guys with killer developed abs who say they've never done direct ab work. Course I've also known plenty of guys with a six pack who've never worked out at all. Personally I wouldn't want to take the chance of my midsection crapping out on me when there's a heavy loaded barbell on my traps. Or my core muscles failing to engage properly and I end up with a hernia on deadlifts or something.

I also know that many pros do not train abs directly, but I guarantee they trained them in the beginning and developed them to the point that they can get away with less work considering the heavy load they lift.

I have to agree. you need balance. I have had, and still do sometimes, back problems and my physical therapist told me even if you do back work you must do ab work so you are not lopsided. it helps keep the spine in proper alignment and gives you good posture and will aid in heavier deadlifts and squats along the way. in your lifts you are only as strong as your weakest muscle.

__________________
Yesterday is History, Tomorrow a Mystery, Today is a Gift, Thats why it's called the Present.

MONSTER: My Strength Endurance Journal, Part 2: The Strength Endurance Journal Returns <--NEW

BULKING: My 5X5 Journal

CUTTING: My CKD Max-OT Journal, My HST Cutting Journal

Day One Chest/Back
170lbs
A1-Bench Press 185 175
A2-Flat Dumbbell Flyes 25 25
B1-Incline Bench 115 135
B2-Incline Flyes 25 25
C1-Lat Pulldown 175 150
C2-DB Pullovers 75 80
D1-Barbell Rows 160 155
D2-Seated Cable Row 125 125

I've got a friggin cold . I was able to go to the gym and do the workout, but energy levels were an issue. I did manage to increase incline bench though :eek: . I was thinking about skipping this workout today, but I went and gave it my all and came pretty close to my usual numbers. Hopefully I can get rid of this cold enough to do a solid arm workout on sunday.

Day Three Bi's/Tri's
172 lbs
A1-Barbell Curls 60 65
A2-Dumbbell Curls 25 25
B1-Preacher Curls (EZ Bar) 60 50
B2-Hammer Curls 25 25
C1-Weighted Dips BW BW+45
C2-Triceps Extensions (DB) 70 70
D1-Cable Pressdowns 190 190
D2-Reverse Curls 100 100

I still have a cold, but I went anyway. Workout was pretty good, again energy was up and down. Took the same shakes as last workout.

Cold is gone, I should be at full strength for tomorrow's workout. :eek: On a more interesting note, I seem to have forgotten to add the weight of the EZ-Bar to all the exercises I use it for :(