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Yep it's been here for some time now. This is my first online journal so I'm kinda flying blind. It seems to be going ok though. Man am I paying for that month off. Every muscle in my body aches all at the same time.

Here's todays workout

Leg Xtensions [2] 190
SL Curl [1] 85
Flat Bench [2] 260
Decline DB [1] 95
S Shoulder Press [1] 170
Shrugs [1] 320
Barbell Curl [1] 95
Cable Pressdowns [1] 130
Dips [1] BW+40
WG Pulldowns [2] 210
CG Rows [1] 200


I added leg xtensions in place of squats cause I had a little discomfort in my ankle when I did squats monday. Bench fucking rocked today. I like seeing that number go up. My chest better grow during the next few weeks. It's one of my weak points, not strenght wise but size wise. I hope hitting these big numbers will help put some size on. I think I'll extend this program for another 2 weeks, I want to try to hit 300 on my bench. I might be needing a spotter next week or so for bench. We'll see. I skipped calves today for the same reason as the squats. I can't wait for friday to come.

Well I missed out on Fridays workout, had to help the sister-in-law move. I guess I kinda got a workout. Monday I didn't get home from work till 9:00. I was wiped out. I know my gym is open 24hrs but I just was dead tired. I tried to make up for the two days out in todays workout. Even though I missed two days I still felt real strong. I'm pushing some numbers that I didn't think I could. In my best Kane computer voice "booyaakaashaaa" or something like that.

Leg Extensions [2] 195
SL Curls [1] 90
Flat Bench [2] 275
Decline DB [1] 100
S Shoulder Press [1] 175
Shrugs [1] 340
Barbell Curls [1] 100
Cable Pressdowns [1] 140
Dips [1] BW+45
WG Pulldowns [2] 220
CG Rows [1] 210
Calves [2] 320

This is the first time I've hit 275 on bench and it felt hella good. I had the first set no problem but on the second set I had a spotter help me get reps 4 and 5. I can see 300 in the horizon and I think I'll knock it on its ass!!! LOL I've always lifted the bar off the rack myself instead of having a spotter lift it. Do you think it's better having a spotter help you with a lift off in order to save energy for the reps??? In my mind if I can lift the bar off the rack without any help then I know I can get all the reps out. Any opinions on this???

^^LOL that's a good impersonation

With the un-racking thing. When you unrack the bar you're close to the top of the ROM so you're going to have the most strength in that position and there isn't much motion involved in un-racking either. Don't worry too much about losing energy from un-racking the bar or next thing you know you'll be wondering if someone else should put the plates on the bar so you don't waste energy with that too (Although having someone else loading the bar would be very nice)

__________________
"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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Now you got me thinking..............

Todays workout

Leg Xtensions [2]
SL Curls [1]
Flat Bench [2] 285
Decline DB [1] 110
S Shoulder Press [1] 185
Shrugs [1] 380
Barbell Curls [1] 110
Cable Pressdowns [1] 110
Dips [1]
WG Pulldowns [2] 235
CG Rows [1] 225
Calves [2]


Well today was a fucked up day at the gym. I felt really good on all my lifts but the gym was doing some rearranging. And adding new mats to the floor. So all the leg machines, squat racks, and the dip machine were all crowded in the corner with caution tape around them. So no legs today Flat bench really blasted my pecs, I got 4rps on the first set and 3 1/2rps on the second with a spotter. Wednesday's workout will be a real test at 290. Shoulder press I struggled to hit my numbers I'm gonna need a spotter on wed as well. I maxed out the cable smith machine so I moved to the outside pulleys (if that made any sense to ya). The pulleys on the outside are a little different so 110lbs felt like 160 on the other cables. Everything else felt strong. Now I'm gonna down a protein shake and try not to flex my chest cause it's hella pumped.

Today's Numbers

Leg Xtensions [2] 210
SL Curls [1] 100
Flat Bench [2] 290
Decline DB [1] 115
S Shoulder Press [1] 190
Shrugs [2] 400
Barbell Curls [1] 115
Cable Pressdowns [1] 115
Dips [1] BW+55
WG Pulldowns [2] 230
CG Rows [1] 220
Calves [2] 320


Well I'm getting close to the end of my program. I've reached a point on some of the exercises where I can't increase the weight without losing form. Mainly on my back exercises and my shoulder press. I'm gonna stick with it a few more days just because I want to hit 300 on bench and I'm so close. I'm gonna move on to Chad Waterburys 10x3 for fat loss next. Now do I need to do another SD before I move on to another program or can I just jump to the next??

Mondays numbers

Leg Xtensions [2] 215
SL Curls [1] 100
Flat Bench [2] 295
Decline DB [1] 120
S Shoulder Press [1] 195
Shrugs [2] 400
Barbell Curls [1] 120
Cable Pressdowns [1] 105
Dips [1] BW+60
WG Pulldowns [2] 240
CG Rows [1] 230
Calves [2] 320

Well this is just about it, I've got one more workout and I'm done. I'll hit 300 on bench on Wed. Man it feels good to see that number up there. I was able to squeeze out 4 rps both times. Can't wait for Wed. to come. All my numbers are way past what I've ever been able to hit before. My strength has gone through the roof, it'll be interesting to see what my measurements will show. Then I'll be able to see where all my gains were.

Friday's numbers (last day)

Leg Xtensions [2] 220
SL Curls [1] 105
Flat Bench [2] 300
Decline DB [1] 125
S Shoulder Press [1] 200
Shrugs [2] 410
Barbell Curls [1] 125
Cable Pressdowns [1] 110
Dips [1] BW+65
WG Pulldowns [2] 245
CG Rows [1] 235
Calves [2] 320


Well Friday was the last day of my program. I felt really strong and tried to push to get those last few reps in. I finally hit 300 on bench and it felt so good.

Today I took my final measurements today and I wasn't all pleased with the numbers. My weight went up from 172 to 180 so all was good, but I couldn't really see where it all went. I LOST 1/4" on my arms, not happy with that at all. I really wanted to see these numbers go up. I LOST 1/4" on my right forearm and 1/2" on my left. My shoulders GREW 1/2", so that was all good. My chest GREW 1" getting better. I gained 1" on my waist, not so cool. GREW 1" on my right leg and 1 1/2" on my left leg. And both my calves stayed the same.

I can kinda see where all my weight gain went but I'm not happy with my arms at all. They have always been a sore spot for me. Not really happy with the size. I was hoping this program would put on more size then this, but then again maybe my expectations were a little to high. What do you guys think about the gains and lack of gains??? I've been eating everything in site and keeping my protein intake high so I'm not sure what went wrong.

Tomorrow I'm gonna start Chad Waterburys 10x3 for fat loss, and get on one of his recomended diet plans. Gonna try to get lean for the summer. See ya at the next journal.

Arms are the hardest muscle to gain size on. They are definitely an investment. Compared to everything else they're very small, so putting on an inch to your chest compared to an inch to your arms is like apples and oranges. In time it will come. Congrats on the gains!