Thanks. I actually woke up today will a dull ache in my clavicle of all places. Today is shoulders/traps so hopefully it won't impede me from the task at hand. I expect to go up in weight from my previous should. workout.

I will look so small standing close to u and 311 if I ever go to orange county to workout. :D

6May
 

Shoulders/Traps
1.Dumbbell Shoulder Press: 105 X 6, 105 X 5, 105 X 5
2.Standing Military Press: 205 X 6
3.Side Laterals: 55 X 7, 55 X 6, [55 X 6, 45 X 8, 35 X 10]
4.Rear Laterals: 55 X 6, 55 X 6
5.Barbell Shrugs: 315 X 10, 365 X 8, [385 X 8, 225 X 15]
6.Machine Rear Lats: 180 X 6, 180 X 6

-Good increase in both presses. Went up 5 pounds in the laterals. The brackets stand for drop sets. Side laterals were a triple drop set, while the barbell shrugs was just a standard drop set. I actually did that as a burnout. Max-OT doesn't recommend burnouts or dropsets. I added them because I like them.

7May
 

Biceps/Triceps/Forearms
1.Barbell Curls: 135 X 7, 145 X 6, 145 X 5
2.Close Grip Bench Press: 275 X 6, 275 X 6, 285 X 5
3.Incline Dumbbell: 60 X 6, 60 X 6
4.Skullcrushers: 70 X 6, 90 X 6
5.Hammer Curls: 65 X 6, 65 X 6
6.Cable Pressdowns: Stack X 8, Stack+10 X 6
7.Behind the Back Wrist Curls: 135 X 12, 135 X 12

-Big jump again in all weights. Again, I did one biceps set, rested 2 minutes, then did one triceps set. Interchanged between each exercise to optimize recovery. Barbell curls felt the best. Next week I'll certainly go for my old max of 155-160 lbs for at least 4 solid reps. I think my biceps strength has alot to do with adding 3 sets of chins in with my back routine.

8May
 

Rest day. Same protocol as previous. Increase my protein and carbohydrate intake to maximize growth and recovery. Had about 10 hours of solid sleep as well. I actually set my alarm to go off three times in between sleep to get up and down a protein shake with milk.

9May
 

Legs/Abs
1.Squat: 275 X 8, 295 X 6, 295 X 6
2.Standing Calf Press: 285 X 12, 285 X 12, 285 X 12
3.Hack Squats: 240 X 6, 240 X 6
4.Seated Calf Press: 145 X 6, 155 X 6, 155 X 6
5.Stiffleg Deadlifts: 285 X 6, 285 X 6
6.Front Leg Press: 285 X 7, 285 X 6
7.Rope Crunches: 2 sets of 20
8.Swiss Ball Crunches: 2 sets of 15 w/25 lb plate

-Good day. Went up in my lifts from last week. Felt tired in the gym though due to working a late night (5P-5A). My lower back hurt a little, but I pushed through.

Someone sure is lifting up the whole gym. :D I am jealous, oh well, pound for pound I am as strong as u, so I cant complain.

Since I always neglected legs, I'm trying to play catchup with the rest of my body. My upper/lower body is night and day when it comes to strength.

I see, that u r benching more than u squat, oh well, u will catch up. You dont have tooth picks for legs, do u 311?

No toothpicks for legs, but they are weaker than my upper body yes. I'm actually proud of myself for making a stand and working legs for the first time in my life. I always used to avoid them because my rationale was that girls don't say, "Wow, nice legs" Now I can see though that all my other lifts improved since working legs. It won't be long before I pass my bench in squats. I could do alot more weight, but I want to focus completely on my form and going as far down as humanly possible.