for just the slow one, that is what I mean.

for the last warm up set, i meant slow and controlled down but a fast and powered up flex.

Gotcha. I will try it your way. For some reason, I am inclined to listen to you when it comes to squatting :hbang:

Week 2
 

Day 1 chest/calves
180lbs
Flat Bench [5x5] 190
Incline Dumbell Press [2x8-10] 60
Flat Flyes [2x8-10] 55
Standing Calve Raises [5x15] -

Additional: Flye Machine [3x5] 315

Pretty happy with today's workout. Bench didn't go up and I was struggling even...Incline went up from 55 to 60 and Flyes went up from 40 to 55!. Someone broke the cable on the Calve Raise Machine so it was a no-go today so I decided to do a little extra chest work and hopped on the chest machine for a [3x5] with 315lbs.

Overall I'm happy with everything but bench...it seems like I've been stuck at the same weight forever. I can handle 175 without worrying about a spot, 185 takes alot of effort, 190 is balls-out and I really struggle at about rep 4 so maybe I put that extra few pounds on a little to premature. I'm undecided with what I'll do, but right now I'm leaning towards dropping the weight to 180-185 and stepping it once I get that down-pat.

Day 2 Back/Shoulders
180lbs
Standing Military Press [5x5] 110
Upright Rows [3-5x8-10] 95
Deads [5x5] 255
JS Rows [2x8-10] 155
Chins [2x8-10] BW
Shrugs [2x8-10] 225
Hammer Strength Row [2x8-10] 180

Pretty solid workout today. I managed an increase in Standing Military and Uprights....All the others stayed the same just because I couldn't comfortably use a heavier weight and I want to avoid premature weight jumps. Also I'm pressed for time so I'm going to be doing arms tomorrow and legs on friday (instead of taking the next two days off and then doing arms and legs).

Day 5 Bis/Tris
178lbs
Close Grip Bench [5x5] 160
Barbell Curls [5x5] 70
Seated Tricep Extension [2x8-10] 70
Incline Hammer Curls [2x8-10] 35
Weighted Dips [2x8-10] BW
Preacher Curls [2x8-10] 75

My BW was 178 today...I don't know where those 2lbs went, but I don't like it :thumbsdown:

Workout was good. I was a bit tired and managed to bump up my Close-Grip by 5lbs but lost 5lbs on Seated Extensions, but I'm not too worried. Tomorrow is leg day...'nough said. :nutkick:

I took them.

hahhahahaha lmao....Damn you Eric..Damn you!:joke: :hbang:

it could be temporary dehydration....

relax... it'll go back up... i for one, keep fluctuating between 78 and 90 kgs on a DAILY basis using the SAME scale...!

chao

I'll give them back when I'm done with them.

Really, 2 or 3 lbs fluctuations are the norm for many people. It's nothing.

Day 6 Legs
176lbs
A2G Squats[1x5] 140,160,170,180,190
Leg Press [2x8-10] 220
Leg Curls [2x8-10] 130
Seated Calf Raises [5x15] 90
Abs

Weights went up for the most part today...I got pretty hammered last night and my BW is down to 176, but you know what...Its only a number and everyone says I look like I'm 210lbs, so I'm not even gonna worry about it anymore.

I'm hooked on A2G squats now! I love them. I've noticed a bunch of guys in the gym switching over to them and it seems like all the "A2G Boys" kinda snicker at the guy 1/4 squating 315lb. I've started a revolution! :fest30: