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Wed--Home

Bi's
e-z curls
13,14,12 x 115

Forearms
D.B. wrist curl
15,15, x 30

Hams
S.L.D.L.
8,9,9, x 185

Quads
box Squat
14,11,11 x 305


This is my "I'm tired as fuck from work routine" think I may have to keep today as a S.S. high rep day

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i had those problems when i did bench presses a week ago....but a PC taught me how to position myself correctly and i realized that the reason why my head (the back) had been exploding with pain was because i was basically straining very very hard on my neck as my shoulders went tucked in. no doubt the posture correction helped me out wonders.

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Wed-Home

Chest
decline B.p.
14+8+6 x 255 R.P. pulses(shoulda added a bit more wieght)

Shoulders
upright rows
10,11,9 x 150 S.S.

Tri's
C.G.B.P.
13,10,9 x 225 S.S.

Back Width
none

Back Thick
Barbell Rows
14,12,11 x 225

Still tweaking the program, but been thinking of leaving my wed(work day) as a semi high rep day. We'll see how it goes.

Sat--Gym

Bi's
Drag Curls
12+10+7 x 100 R.P.
12 X 45 Seated D.B. Curls(did a little extra since drag curls were to light)

Forearms
reverse B.B.Curls
10,10 x 90 S.S.

Calves
seated calve
12 x 140 D.C.ed

Hams
lying leg curls
10,10,8 x 140 S.S.

Quads
Hack/V-squat
20 x 500
13 x 500

leg extension
10 x 295


Well good workout just under an hour. So don't know if I wrote this before but I was taking a 1/2 gal of milk(1%) mixed w/ about 8-10 scoops of protein to work and sipping it all day. Well I stopped it last week, geez I didn't realize how bad I was bloated, might just start mixing w/ water instead.
Well yesterday had the scare of my life, I was working, in the mountains and was about 2-3 miles off the main road going to a camp(mind you that's scary as it is cause there's a ton off bear tracks all over the snow) so I get near my destination not sure were to go I park about 50 yards out and start walking. From nowhere comes this American bulldog charging at me full bore. I was like FUCK can't run to the truck to far so I just waited and braced myself, and he runs past me by about 20 feet I'm like wtf. He again charged at me stopped and let me pet him I seriously thought I was a dead man. I was so happy I gave him 1/2 my sandwich I had in my truck

So have you lost some weight by doing this ?

It's really hard to say my wieght always fluctuates quit a bit I jumped on the scale today and it read 294 so I'm down 7-10 lbs. But I would say it's noticeable cause when I was doing my drag curls I could really see the main bi vien on both arms.

I'm not an anti milk guy but dropping about 90% of my consumsion of it made a diff on me

Sat--Gym

Chest
incline hammer mach
9+5+3 x 290 R.P.

Shoulders
Hammer stren
8+4+3 x 270 R.P.

Tri's
mach ass dips
10+10+9 x 70 R.P.

Back width
hammer stern under pull
10,10,9 x 270 S.S.

Back Thick
low pully rows
11,11,11 x 220 S.S.


Well good training day, exept for the fact that I was suppose to do smith incline, but there was some fuck on it doing a set every 10 min or so,between watching t.v.

Mon--Gym

Bi's
mach Curl
11+6+5 x 155R.P. (+15lbs)

Forearms
D.B. Hammer curls
13,12 x 45 S.S. (+5lbs)

Calves
seated calve mach
23,21 x 180 S.S. (+9reps)

Hams
seated leg curl
15,12,13 x 175 (+15lbs)

Quads
leg press
900 x 7 (+90lbs)
680 x 20 (+50lbs)
also added
10 x 275
11 x 285
10 x 295
of leg extentions, just for the heck of it


Well went to the gym at 5:30am I really hate having to wait for equipment, since I try to keep rest to a min. I really like my 3 day weekend every week, I highly recomend it to anyone

Wed--Home

Chest
Decline B.P.
12,11,7,8 x 275 S.S.(+20lbs)

Shoulders
Upright Rows
10,11,10 x 160 S.S.(+1rep+10lbs)

Tri's
C.G.B.P.
12,9,7 x 235 S.S. (+10lbs)

Back width
none

Back Thick
Barbell Rows
16,13,13, x 235 S.S.(+5reps+10lbs) little surge of energy!!


Well had a good training day, just under an hour. Continuing with my cut so I'll be surprised to see wieghts go up much.

Sat-Gym

Bi's
Drag Curls
14+9+8 x 110 R.P.(+10lbs+2reps)

Forearms
Reverse B.B. Curls
12,12 x 90 S.S.(+4reps)

Calves
Seated Calve Raise
150 x 12 D.C.ed (+10lbs)

Hams
lying Leg Curls
12,11,7, x140 S.S. (+2reps)

Quads
V/Hack Squat
500 x 20
500 x 15 (+2reps)

Added
leg extensions
265 x 8
280 x 9
295 x 11


Another great day at the gym, looks like I might have to drop Drag curls since Barbells at my gym only go up to 110lbs And legs coming along really good, One of the people I have to thank is my Sis, a personal trainer w/ a big gym. A while back she told me she really cant train legs to much, cause they really respond and start to get thick on her. Well looks like we do have the same dad after all