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Damn 0311! You are a strong mofo! I'd really like to go down to Orange county and train with you one day. It would be one hell of a workout day! Take care bro!

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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.

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

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.

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.

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.

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. I am jealous, oh well, pound for pound I am as strong as u, so I cant complain.

Chest
1.Barbell Bench Press: 315 X 6, 325 X 5, 325 X 4
2.Incline Bench Press: 275 X 6, 285 X 5
3.Incline Dumbbell Press: 110 X 6, 115 X 6
4.Weighted Dips: BW X 12, 40 X 10, 40 X 8

-Increased again in ALL lifts. Felt pretty good. I was pretty tired from sitting in almost 2 hours of traffic coming home...So I was definately surprised that I was strong today. Maybe if I was rested I could've done
better. No speed bench today, too tired. Even if I could've increased my weights more, I don't think it's wise because when I did that in the past, my joints wore out faster and I wasn't able to finish the program. I think I'll continue to take things slow...5 pounds here, 10 pounds there...

I don't feel that dumbbell pull-overs are a very functional exercise for chest development. You cannot place a large amount of direct overload on the chest through its natural range of motion.

I'm trying to stick by the book. Muscle overload is the theme here. Here's the list of exercises and which ones are good/not optimal...
http://www.ast-ss.com/training/exercises/eow-intro.asp