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4April
-Legs/Abs
1.Squats:275 X 8, 295 X 8, 315 X 8
2.Front Leg Press:Stack for 3 sets of 8
3.Stiff Leg Deadlifts:295 X 6, 315 X 6
4.Standing Calf Raise:290 X 8, 290 X 8
5.Seated Calf Raise:3 Plates,25 plate X 8, 3 Plates,25 plate X 8

-Added extra reps here and there. Even if I was to have the same workout weights/reps, I think I will continue to grow because it's alot of weight anyways.

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5April
-Shoulders
1.Military Press:220 X 6, 225 X 5, 235 X 5
2.Dumbbell Press:100 X 5, 110 X 4
3.Side Laterals:60 X 7, 60 X 7, 65 X 6;[40 X 8;30 X 8 (drop set)]
4.Rear Laterals:60 X 7, 60 X 6
5.Machine Rear Lats:200 X 6, 200 X 6

-What I do now is cut and paste last weeks workout and this way I can see my progress as I type in my new totals. I went up in everything once again. Another great one.

6April
-Biceps/Triceps
1.Barbell Curls:140 X 6, 160 X 5, 165 X 4
2.Incline Dumbbell Curls:65 X 6, 65 X 4
3.Hammer Curls:70 X 6
4.Cable Pushdowns:Stack X 12
5.Closegrip Bench:225 X 6, 275 X 6, 295 X 5
6.Overhead Dumbbell Press:125 X 6
7.Dumbbell Kickbacks:70 X 6, 80 X 6

-My forearms were absolutely killing me so I had to tone down some of my workout. I'm going to have to wrap them from now on.

8April
-Chest/Abs
1.Incline Barbell Press: 275 X 6, 285 X 5, 295 X 4
2.Flat Barbell Press:295 X 6, 305 X 5, 315 X 4
3.Incline Dumbbell Press:110 X 6, 120 X 6
4.Weighted Dips:45 X 8, 55 X 8

-I'm going to change my workouts every four weeks to keep my motivation up. I wanted to focus on my upper chest this time. Felt great throughout. I started doing 2 reps at 275 for flat bench and it was too easy. This week will probably be a little off in some areas as I continue to find what I need to start off with.

9April
-Back/Traps
1.Cable Rows: Stack X 8, Stack-15 X 6, Stack-25 X 6
2.Pullups: 2 sets of 10
3.Barbell Rows: 275 X 6, 295 X 6, 305 X 6
4.Pulldowns: 290 X 6, 300 X 6, 300 X 6
5.Barbell Shrugs:315 X 10, 365 X 8, 405 X 6

- I liked the change. My weights stayed about the same even though the order changed.

10April
-Legs/Abs
1.Standing Calf Raise:290 X 8, 290 X 8
2.Seated Calf Raise:3 Plates,25 plate X 8, 3 Plates,25 plate X 8
3.Squats:295 X 8, 295 X 8, 315 X 8
4.Front Leg Press:Stack for 3 sets of 8
5.Stiff Leg Deadlifts:295 X 6, 315 X 6

-Stayed at the same reps mostly because I didn't have my weight belt again. I'd hate to get hurt when I'm kicking ass in the gym.

Back to Max-OT. :eek: I coasted through 4 weeks of HST doing upper body, lower body splits. I didn't like the fact that they had me doing alot less weight than I could've. For instance, if my max 10 rep max is 275, they wanted me to go backwards in increments of 10. This means that my first day of 10's I'd be doing 215 for 10 reps. I didn't get sore through all of the program, but HST isn't designed for you to really be sore anyway. I also lost almost 10 pounds! I followed it by the book. Anyways, to make a long story short, the one thing I agreed with in the program is progressive overload: working muscles 3 times a week with low volume workouts. Bearing that in mind I decided on doing Max-OT for 4 weeks, then doing the upper/lower body splits for 2 weeks. This is my plan, which was not only my idea, but alot of people tossed the same ideas to me that I consulted with:

Max-OT
-Hit each muscle once a week, HARD, and moderate volume.
-Going as heavy as possible, but this time trying to hit 6 reps on all lifts
-Four weeks doing the same rotation in the program.
-Manditory two days of rest per week.

Circuit Training
-Upper body three times a week (every other day)
-Lower body three times a week (days in-between)
-Target reps of 8-10
-As heavy as I can, but only 1-2 sets per exercise
-One day of rest per week.

4/28
Thursday
Chest
1.Barbell Bench Press: 295 X 6, 315 X 5, 315 X 5
2.Incline Barbell Press: 245 X 6, 255 X 6
3.Incline Dumbbell Press: 105 X 7, 105 X 6
4.Weighted dips: 30 X 10, 30 X 10

-My strength obviously shot straight down the tubes, as expected. However my recovery was faster and I was surprised I could still push up the amount of weight I did. The first set of everything was really easy, no spotter standing behind me or anything. I wasn't going for alot of weight anyway, due to this week being my first week back lifting heavy.

Back
1.Barbell Rows: 275 X 7, 285 X 6, 295 X 6
2.Pulldowns: 270 X 7, 280 X 6, 280 X 6
3.Cable Rows: 285 X 6, 290 X 6, 290 X 6
4.Reverse Grip Chins: 2 sets of 8 (bodyweight)

- Since this is my first week back, I wanted to take it lighter and focus completely on warming up and form. I did alot of warmups and weight acclimation sets, more than usual. At the gym there was an unusual surplus of giants than ever before, moving some serious weight. It motivated me to lift alot harder and take less rest in between sets. I probably waited no more than two minutes between sets. I could've went heavier, but I wanted to take it slow this week because HST had me doing light weight and less sets. Hopefully those titans are at the gym for my shoulders/traps day. ;)

Shoulders/Traps
1.Dumbbell Shoulder Press: 100 X 7, 100 X 6, 105 X 5
2.Standing Military Press: 185 X 6
3.Side Laterals: 50 X 8, 50 X 7, 55 X 7
4.Rear Laterals: 50 X 6, 50 X 6
5.Barbell Shrugs: 315 X 10, 365 X 8, 395 X 8
6.Upright Rows: 70 X 8, 80 X 8

-Didn't really focus on heavy weight this week, more on form/execution. For upright rows, my tempo was focused on negatives.

I didnt get ur PM until today, hell I never check those things, but I thought they were supposed to notify me about it. Anyways, I do not think I can top u in anything, may be in squats, we are in the same area as far as legs goes. Everything else, shoot u kicked my ass without a competition. I know two people who got the size to kick ur ass, either Rosie's husband DR.X or her hoe Hardgain.