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questions. last set on your MP.... were you supposed to do 4 sets? did you just want to do a burnout set? or did you just feel like you could do more on top of yoru 3? just asking thats all.

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yes......i just type and press enter, i dont proofread i did enough of that in college. you know what i meant when i typed it anyway

Just did a burnout set. I was only planning on doing three, but I wasn't tired today and I was only doing two compound lifts. So I just did a longer set with my best form and I was feeling the burn after 10. I rarely ever over train, but sometimes I feel like I didn't leave it all in the gym so if I feel like I can do an extra set or two with no problem, then I go for it.

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word. i do that sometimes also. just wanted to make sure someone else did it besides me

Squats - 1X15 245, 1X8 245, 1X5 275, 1X3 295

I was trying to think of a way to make myself puke in the gym while I was at work today and I decided that 3X15 @ 245lbs for squats would do the trick. I almost passed out during the second set though, so I re-racked and put a little weight on to do some shorter sets. That first set DRAINED me. I had zero motivation after that set. I could barely get psyched up enough to do anything after that... Overall the workout was "good enough".

DB bench - 4X8 70, 70 (slight incline), 75, 80
Pull ups - 2X6 BW
Lat pulls - 4X8 120, 135, 150, 135
Cable rows - 4X8 120, 135, 150, 120
Straight bar curls - 1X8, DS (12, 6, 3), 65lbs

I tried putting the bench at a slight incline after my first set of DB press because I didn't feel like changing weight and that made it harder. That's something I'll probably start doing from now on when I don't feel like moving up in 10lb increments.

Also, I've been paranoid as hell about hitting the muscles that I'm targeting when I'm doing an exercise. I'm pretty sure I have developed good mind-muscle connections, but at the end of every third set, I have been going back to the weight I used for the first set and cutting my rest time down and then doing a light fourth set. I've been doing the fourth set with a huge focus on form...just slow, even reps and then holding the contraction at the end for at least a second.

Good work Ross, I wish more people would realize form is key to a movement and not just the weight.

nice work man thats some good weights your shifting and keeping your form tight too, nice one by the way thanks for the help with the calorie stuff as well i put it very much into practice today and have managed to keep it pretty much all to solid food as well!! thanks again and well done

Shoulder press - 4X5 130
Front/lateral raises - 2X16 15, 20
Push ups

Ok....I'm going to start my cutting cycle tomorrow. No more bullshitting around. I haven't ever run a full, serious cutting cycle before, so it will be interesting to see how it goes.

Current stats
Age: 22
Height: 5'9"
Weight: 173
Activity level: 5 days intense exercise per week
BF%: 17 (or a little less, I think)

I went to this site to calculate my maintenance calories: http://www.freedieting.com/tools/calorie_calculator.htm

Maintenance calories according to formulas:
Mifflin - St Jeor Formula - 2754
Harris-Benedict Formula - 2907
Lean Mass Formula* - 2633

*This is based on the Mifflin - St Jeor Formula. It adds a person's BF% to the equation.

I'm going to lower calories down to 2000-2100/day. I'm not going to monitor macros very closely. My only goal is to keep protein intake over 250g/day. I'll be eating clean, so I expect most of my other calories will come from carbs.

Cardio will be 3-4 days a week. 20-30 minutes of running at 8:00/mile pace or faster. I might throw in some HIIT also. Lifting schedule will be MWF or MTRF.

Relevant supplements
Lean Xtreme - cortisol control
Zantrex3 - might use this...I have a lot of it and I got it for free, so..

Goals: MAINTAIN STRENGTH and get down to 8-10% BF. I don't want to go much below 160lbs, so I'll see how happy I am when I get there. I plan on losing close to 2lbs/week.

I plan on continuing the cardio even after I increase calories. Most of this fat is just from eating like shit over the past couple of years before I cleaned up my diet. I want to maintain a lower BF% while bulking. Don't want to lose track of the abs again.

good luck dawg.