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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.

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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

Mon-Gym

Chest
hammer strengh
13+8+4 x 250 R.P.(+10reps)W.T.F.?

Shoulders
Smith mach
12,8,7, x 160 S.S.(+9reps)

Tri's
tri pull down
15,13,13 x 100 S.S.(+15lbs+6reps)

Backwidth
front wide pulldown
12+9+7 x 180 R.P.(+6reps)

Back Thick
rack pulls
415 x 9 (+10lbs)
505 x 4 (+10lbs)
495 x 2

Good training day, really should have increased wieghts on some of these. Rack pulls done from lowest setting. Took my first step toward getting back into cardio...o.k. sorta just glanced at them

Sat--Gym

Chest
incline hammer
9+4+3 x 295 R.P. Pulses(+5lbs)

Shoulders
hammer press
11+6+3 x 270 R.P. pulses(+5reps)

Tri's
assit mach dips
12+6+6 R.P.(-15lbs)

Back width
hammer stre pull down
13,10,9 x 280 S.S. (+2reps+5lbs)


Back Thick
Low pully rows
9,8,7 x 240(+20lbs) +1extra set of 8


Well missed my training day on wed, worked kicked my ass ended up w/ 58hrs for 4 days. There was no way I would have been able to have a good workout so I just did an arm blast. Today went well overall good training day

Mon--Gym

Bi's
Hammer Mach
11+6+4 x 170 R.P.(+15lbs)

Forearms
14,13, x 45 S.S.(+2reps) +1 extra set of 10

Calves
seated raises
25,22 x 200 S.S.(+20lbs+3reps) +1 extra set of 15

Hams
lying leg curls
185 x 8
170 x 5
155 x 8

Quads
leg press
9 x 900 S.S. (+2reps)

Hack/v-squat
20 x 500
13 x 500

leg extentions
down the rack
205 - 295 10-12 reps

Sorta a shit training day, my hams felt funny so I didn't wanna push them today, jumped on the leg press had 900 lbs and it felt wrong, like I was pushing the weight through molasses, took the weight down to 720 lbs and it fucken stuck. Second time this shit has happened on that leg press mach, tried to finish up on hacks, but just wasn't feeling it..Really tempted to find a new gym

Wed--Home

Chest
decline Bench
9,9,7,6 x 295 (+20lbs)

Shoulders
upright bb rows
11,12,12 x 165(+5lbs+4reps)

Tri's
C.G.B.P.
11,8,9 x 245 (+10lbs+1rep)

Back width
Nada

Back Thickness
Barbell Rows
13,10,12 x 245 (+10lbs) + 1 extra set of 12


Workday so all is straight setted no rest pause. probably shouldnt have jumped 20lbs on bench Anyway thats it till sat.

Sat--Gym

Bi's
Drag Curls
12+10+8 x 115 R.P.(+5lbs)

Forarms
reverse bb curl
10,10, x 100 S.S.(+10lbs) +extra set of 10

Calves
seated calf mach
160 x 12 D.C.ed (+10lbs)

Hams
lying leg curl
12,8,7 x120 (-20lbs) explain below

Quads
v-squat/power squat
9,10,9 x 450


Added
leg extentions
15,16,16, x 280


Well last week the leg press breaking on me at my gym for the second time pissed me off enough to try a new gym in my area. Had a great training session, they are open 24hrs, and are about 4-6x's bigger so ALOT more equipment to choose from, even music is alot better. So anyway that explains the drop in weight on some of my exercises this week.

Mon--Gym

Chest
Hammer Stren
12+7+4 x 270 R.P.(+20lbs)

Shoulders
smith mach press
12,9,5 x 180 S.S.(+20lbs)

Tri's
tri pull down
15,17,14 x 190 S.S.(+90lbs+5reps) ???

Back width
wide grip pull down
10,9,8 x 195 S.S. (+15lbs)

Back thick
rack Pulls
9 x 425 (+10lbs)
4 x 515 (+10lbs)
6 x 495 (+4reps)

Well still on a trial membership at a diiferant gym, Its SO much better then my reg gym. People actually using the racks, some big ass mofo's in there. Don't know why the tri's weight is so off it's the same equipment at my other gym.