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Honestly, they felt better than last time, didnt have that feeling of having my scalp being ripped from the top pf my head.

haha..that's good.

Gym Day (quick)

Chest

Bench Press
2 x 12,12 x 225
1 x 10 x 245
1 x 8 x 265
1 x 6 x 275
1 x 6 x 285
1 x 7 x 245
1 x 9 x 225

Decline Hammer
1 x 15 x 275
4 x 12-14 x 295
2 x 12 x 275

No Tri's

I couldnt get up to go to the gym before work, so I took a lunch break and a 15 min break (45min total) and stopped at a gym. The next time you hear someone say " man, I would work out, but I don't have time" tell them they are full of it!!! I blew out this work out in about 38-39 min. Rest were minimal...it turned out to be a really good training session..good change of pace.

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Not Based on D.C.

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Gym Day

Back

T-Bar Rows
1 x 10 x 180
3 x 9-10 x 190

Hammer iso high pull???
1 x 13 x 275
4 x 8-10 x 360

Wide grip pulldown
4 x 9-10 x 240

Bi's

Seated D.B. Curls
4 x 7-9 x 55's

Pully Curls
worked down the stack about 5 sets

Ab Stuff

Gym Day

Shoulders

Smith Press
1 x 10 x 180
3 x 8 x 230
1 x 7 x 180

Hammer Shoulder Press
2 x 7-8 x 270
2 x 7-8 x 250

Upright Pully rows
4 x 10-13 x 120-160


Traps

Smith Shrugs
5 x 8-10 x 450

D.B. Shrugs
4 x 12-15 x 105-120's

Ab Stuff

Gym Day

Quads

Hack Squat
180 x 10
230 x 10
320 x 10
360 x 8

Leg Press
500 x 18,19,11,18

Leg Extensions
190 x 12,14,14,12,14

Hams

Seated Leg Curls
165 x 15,12,13,9
160 x 11,10

Calfs

Seated calf extention (plate loaded)
210 x 17,16,13,11

Calf extention machine
300 x 12,14,13

Ab Stuff

Cardio Treadmill 20 min

Gym Day

Chest

Bench Press
225 x 16,13
245 x 8
265 x 7

Smith Incline B.P.
180 x 12
200 x 11,9,13

Decline Hammer
275 x 18,15,14,14

Wide Grip Machine Flys
180 x 15
200x 17,17,13

Tri's

C.G.B.P.
145 x 13,11,10,9

Rope Pulldowns
180 x 16,16,15,16

Tri Extension Mach
95 x 15
110 x 15,14,16


Ab Stuff

Treadmill 25 min

Gym Day

Back

T-Bar Rows
180 x 8,9,9,8

Hammer High Rows
360 x 8,8,9,10

Low Pully Rows
255 x 14,13,12,12

Wide Grip Pulldowns
225 x 11,10,11,10

Bi's

Machine Curls
115 x 12
125 x 11,10,10

Seated D.B. Curls
50's x 10,8,8

D.B. Preacher Curls (slow)
35 x 9,9,9
32.5 x 9

Ab Stuff

Treadmill 30 min

Gym Day

Shoulders

Hammer Press
270 x 11,10,9,8,7

Upright pully rows
140 x 13
160 x 10,12,13

D.B. Side Laterals
40's x 13,11,11,11

Traps

Smith Shrugs
450 x 10,10
500 x 9,8

D.B. Shrugs
105's x 13
110's x11
115's x 12
120's x 11

Treadmill 33min

Ab stuff

Gym Day

Chest

Bench Press
245 x 13
265 x 10
275 x 8,6
245 x 9

Hammer Decline
295 x16,16,15,14

Wide Grip Machine Flys
220 x15,15,17,14

Incline Bench Press (sorta beat by now)
185 x12,9,9,8

Tri's

C.G.B.P.
155 x 14,11,13,12,9

RopePulldowns
190 x18
200 x16,14,12


Treadmill 35 min.

Ab Stuff

Treadmill is done on an incline from 6-10% (add more incline later) and at a speed of 3.7-4.0mph. Once 35-40 min gets to easy, I'll probably add a second cardio session.
Also started my extreme fascia stretches. I did D.C. Training for a bit, so I'm incorporating the extreme stretches into my program