Friday-Arms
Barbell Curls- 70x12, 70x12, 70x12
Preacher (dumbell)- 40x12, 40x12, 40x12
Hammer Curls- 40x12, 40x12, 40x12
Tricep Pressdown W/ rope- 100x12, 100x12, 100x12
Overhead Dumbbell 60x12, 60x12, 60x12
Dips 130x12, 130x12, 130x12
V-ups BWTx25x3sets
Leg Raises BWTx25x3sets

Saturday-Shoulders
Standing Military Press- 85x12, 85x12, 85x12
Seated Dumbbell Raise- 25x12, 25x12, 25x12
Standing Laterals 25x12, 25x12, 25x12
Rear Delts- 30x12, 30x12, 30x12
Skipped Calves because I did this at my house, not gym. Couldn't make it there

Monday-Chest
Missed Workout, decided not to do this on tuesday because I dont want to really have to do shoulder sunday then chest the next day...bad excuse^

Tuesday-Legs
Squats-235x15, 235x15, 235x15
Stiff Leg deads- 145x15, 145x15, 145x15
Leg curls 100x15, 100x15, 100x15
Leg press- 4 plates each sidex15x3 sets
Leg Extension- 145x15, 145x15, 145x15
Standing calve raise 130x15, 130x15, 130x15
seated calve 120x15, 120x12, 120x15

wow talk about an update.

Haha I know I was so far behind with this journal

Alright finally I'm back in business, training has been so screwed up lately due to getting a new job (training for it) plus I needed to go and take a vacation, I didn't do much damage as far as weight gain goes, I made sure to eat somewhat clean, I will jump on the scale tommorow morning just to see how much weight I've gained I'm assuming a lb. or 2 tops because I don't look like I've gained much at all visably. So just as a heads up to everyone I decided to forget about the third week even though I only completely half of it and I'm now starting up again at week 4.

Week Four-Monday-Chest day
Inclined bench 155x12, 155x12, 155x12
flat Dumbbell press 65x12, 65x12, 65x12
Flies 40x12, 40x12, 40x12
Crunches 3 sets 25 reps
reverse crunches 3 sets 25 reps
Farmer walk- Took some 85lb. dumbells and walked from one side of the gym to the other, don't know how many feet that is (which was a bitch because people see that I'm coming and decide its cool to stay in the way, I think I should just drop the dumbbells on their feet :) ) hopefully with this I can work on my grip strength which I believe is holding me back when it comes to back day

30 minutes of cardio work on the treadmill

This saturday I also recieved Primal EAA which I will be working into my supplement regiment, further details can be found in my Supplement testing thread of this product (which I will start later on tonight)

Leg day- Tuesday

Missed workout, should have done wednesday but I actually missed two days in the gym both tuesday and wednesday's workout. So I figured I would skip foward....I've been so bad lately. Diet is on point though and I'm weighting in at 188.1 somehow

Wednesday- Back
Bent Over Rows- 145x12
Dumbbell Rows- 70x12
Cable Serratus thing-100x12
Pulldowns- 170x12 (Grip is still being a bitch)
Hyperextensions-45x12 (did these first because I'm forearms were tired)
Shrugs 255x12

Great log. I read the book too and was wondering on how well it would work.