Thanks, still wayyyyy under what I was about a year ago though:WEIGHT~13:

Thanks.


Tues--gym

Shoulders

Smith shoulder press
5 x 6-8 x 160-170

Upright rows (smith)
6 x 6-9 x 140

D.B. seated side laterals
4 x 9-10 x 32

Traps

smith shrugs
3 x 7-8 x 360
2 x 7-9 x 410

D.B.shrugs
3 x 11-14 x 110

Cardio
20 min threadmill

Nice work Joker

I'm trying.

Gym Day

Chest

Smith Bench
1 x 8 x 250
4 x 5-7 x 270
1 x 5 x 250

Smith Incline
4 x 5-8 x 210

Hammer decline
3 x 6-7 x 340
1 x 7 x 320

Tri's

close grip bench press
4 x 7-9 x 155

v-bar pull downs
5 x 11-13 x 200

Cardio
20 min. Dreadmill

Got to the gym and the flat benches were taken, since I don't like working in or waiting I just did smith work. Did open up to do cgbp though.

Took off yesterday(making it up tomorrow)

Gym Day

Quads

Leg Press
1 x 15 x 16 plates
5 x 13 x 18 plates

Leg squat thing
4 x 6-12 x 14 plates

Leg Extensions
4 x 10-13 x 200

15 min Cardio on treadmill

ran a little late this morning so I had to shorten up my leg day a bit

Gym Day

Back

Barbell Rows
1 x 9 x 205
5 x 7-8 x 225

Low Pully Rows
2 x 7-8 x 280
3 x 6-8 x 270

Wide grip pulldowns
5 x 7-9 x 220

Bi's

Machine curl
5 x 7-9 x 125 (slow)

Seated D.B. Curls
4 x 6-7 x 55's

D,B. Preacher curls
4 x 9-12 x 32.5's (slow)

Rope curls
6 x down the stack from 90-140 no rest.

Cardio treadmill
20 min.

Felt like doing a little arm blast.

Home Day

Shoulders

Seated shoulder press
1 x 10,12 x 165
1 x 9,10,8 x 175

Upright rows
1 x 12 x 115
1 x 10,11,10 x 125

No shrugs today, sorta cut my workout short, lower/mid back feeling a bit sore

Short and sweet - Gotta love it !

Gym day/ home day--f'ed up day

got up to take my boy to school and hit the gym. get outside..my car has a flat tire. take other car to drop off my kid. Go back home, remove tire and off to tire shop. Get thier wait about 1.5hrs then finally head to gym. Get to gym...its f'n packed, only thing open for chest was decline hammer (former fav) make a beline for it, sit down, turn on i-pod, do warm ups....and i-pod dies...fuck, forgot to charge it!!! Oh well do my 5 x 8-9 x 350. Get up look around and all the f'n benches were taken...F'it..leave and go home. Put tire back on car...relax a bit play some COD4 online...shit, gotta leave for work in 50 min. Hit my gym in garage

Chest

Bench Press
1 x 8 x 225
1 x 7 x 245
1 x 5 x 265
1 x 5x 275
1 x 3 x 295
1 x 1 x 305

Incline Bench
1 x 15 x 135
1 x 10 x 185
1 x 6 x 205
1 x 3 x 205
1 x 6 x 185
1 x 6 x 185


No time for tri's

Wed--Gym

Quads

Leg Press
2 x 10-13 x 12 plates (wierd pain in legs had to stop)

Hack squat
3 x 6-8 x 270
2 x 6-8 x 320

Squat thing
5 x 8-10 x 12 plates

Leg extensions
4 x 12 x 205

Hams

Seated leg curls
5 x 12-15 x 170

Calfs
seated calf extension mach
5 x 15-20 x 275-320

Cardio
10min on dreadmill

Had a weird pain in my legs, it would only get bad when I had them elevated to do the leg press. It sorta felt like fatigue or????