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tonight... legs and shoulders.. seems like I did less exercises but took longer.

superpump250 (1 scoop)

squats PR IN THIS NIGHT!
225 x 8
285 x 8
335 x 8
385 x 8(omg, what a rush, felt good after three, so I kept going til target rep which was 8 for the night)

seated military press
115 x 10
135 x 8
145 x 8

upright rows
95 x 12
135 x 10
155 x 6

SLDL
155 x 12
205 x 10
255 x 8

shrugs
205 x 20
225 x 20
245 x 20

rear db lat raises
30 x 8
25 x 8
20 x 8

calf raises on the angle leg press machine 45lbs plates
180 x 20
270 x 20
360 x 20


protein drink from gym and drove home....

__________________
Have no fear, Underdog is here!

Underdog through and through

yesterdays lift

superpump250

flat bench BB
155 x 10
175 x 10
195 x 10

incline BB
145 x 10
165 x 8
185 x 8

decline BB
135 x 10
155 x 10
175 x 8

cable xover
50 x 10
60 x 10
70 x 8

DB pullover
60 x 10
70 x 10
80 x 10

incline skull crushers
60 x 10
70 x 10
80 x 8

Underhanded pull downs
80 x 20 (set felt extremely light was a little confused)
110 x 20 ( again set felt light... still confused)
150 x 10 ( felt like I was actually working the muscle and failed at 9 but went for the tenth one)

BB curls
95 x 12 + 6 + 5 rest pause style

gym protein drink home to get ready for a wedding.

last night.. was excellent....

superpump250...

back night....

deadlift
275 x 8
325 x 8
375 x 5
400 x 1 PR PR PR PR !!!! man it felt great! even had it at the top for 10 seconds thinking HOLY SH*T! I DID IT! I DID IT!

underhanded bentover bb rows
145 x 10
165 x 10
185 x 10

Widegrip pull down Behind the neck/front
150 x 8 (behind) x 8 (front)
165 x 7 (behind) x 7 (front)
180 x 4 (behind) x 4 (front)

Vgrip rows
180 x 10
210 x 10
240 x 6

straight arm pull down
70 x10
90 x 20
120 x 20

protein drink then went home

today was leg and shoulder day...

Superpump250

squats
275 x 8
325 x 8
375 x 5
405 x 5 PR PR PR!!!!

seated military press
135 x 8
145 x 8
155 x 6

angle leg press feet high and wide
115 x 10
205 x 10
295 x 10

angled leg press machine calf raises
295 x 25
345 x 20
395 x 20

upright rows
105 x 12
145 x 6
155 x 6

shrugs (trap bar, I think that is what it was)
235 x 20 x 2
235 x 15

run the rack 1db front raise
(35 x 10, 40 x 8, 45 x 6) x 3

Lat raise thumbs down
20 x 8
10 x 10
10 x 12

rear lat raise
45 x 8
35 x 8
25 x 10

protein drink from gym headed home.. shoulders feel like they are on fire.

tonight's workout...

superpump250

chest/arms

flat bench bb
135 x 10
155 x 10
175 x 8

incline bb bench
145 x 10
165 x 8
175 x 8

decline bb bench
135 x 10
155 x 10
165 x 8

incline skull crushers
70 x 10
80 x 10
90 x 8

DB pull overs
70 x 10
80 x 8

cable xover
50 x 10
60 x 10
70 x 8

underhanded pulldowns
110 x 20
130 x 15
150 x 10

BB curls (rest/pause style)
95 x 8 + 7 + 5

hammer db curls
30 x 10
35 x 10
40 x 8

wrist curls
45 x 10 x 2
45 x 8

custom blend true protein drink drove home

this work out had me.... not to happy. Well more like my mind wasn't in it after the flat bb bench. I think I am going to change over to Dumbbells for flat. I fear the bar too much nowadays. When I did my 335 bench over a year ago, the second rep dropped on me, even with 2 spotters.. and I haven't really recovered since then, I have done the smith machine, the machines and all that, I think I just fear it. I had someone spot me 235 a couple of weeks ago, and I still feared it.... I don't know.. I just don't know...

ok.. even though I have a headache, and tired.. I could not just not go to the gym.

superpump250 with my multivitamin and my proflex joint pills

Back night... took less then an hour to do this workout...

deadlift
295 x 6
345 x 5
385 x 3
405 x 1.5 PR! (tried for a second attempt, I got the bar to my knees, kept trying to get it all the way
up, but just couldn't do it, and set it down slowly)

Behind the neck pulldowns
150 x 12
165 x 8
180 x 8

VGrip machine rows
180 x 10
210 x 8
240 x 6

straight arm pulldowns
70 x 10
90 x 8
100 x 5

iso machine high rows
70 x 10 x 2
70 x 20

TBar row
90 x 15
115 x 10
140 x 10

custom blend protein drink in parking lot of gym

got home took 3 CLA pills with my blood pressure medication

see how it goes for tomorrow.

Congrats! 405, imo, is a huge milestone for deadlifts!

that is awesome. great job bud.

thank you!

superpump250 with my multivitamin and my joint stuff

squat
295 x 8
345 x 6
385 x 6
410 x 5 (PR! and have video, isn't great one, but I did one)

seated MP
135 x 8
155 x 7
175 x 4

Upright Rows
95 x 10
115 x 10
135 x 8

Trap bar shrugs
235 x 12
285 x 10
235 x 20

single DB lat raise
(35 x 8, 40 x 6, 45 x 4) x 3

Angle machine calf raises
270 x 20
360 x 20
360 x 25

Angle Machine Hamstring (feet high, wide and toes pointed out)
360 x 10 x 3

rear lat raises
50 x 10
60 x 5
40 x 8

Gatorade with my custom blend powder. and I sweated all over the place this time. Saw someone from the last gym I was in.

http://s163.photobucket.com/albums/t...atUnedited.flv