Egoatdoor

Sunday's workout: Legs and Triceps. 12 reps. 2 minute rests. Last set to failure.

Calves:
Toe Press on Leg Press Machine 310x12 380x12 475(+10)x10
Weighted Calf Raises on Hack Squat Machine 4 working sets 25x12 50x12 70x12 75x15
Seated Calf Raise 4 working sets 35x12 55x12 60x8 50x7

Hamstrings:
Seated Leg Curls 45x12 55x12 65x11(-2)
DB Stiff Deadlifts 40x12 55x12 75x14(+1)

Quads:
Squats 175x12 235x12 300x12(+3)
Hack Squats 150x12 190x12 230x13(+1)
2 laps of walking lunges with 10 lb dumbbells in the aerobics room

Triceps:
Skull Crushers 55x12 65x12 80(+5)x8 (more on this later)
DB Overhead Extensions(two hands) 35x12 50(-5)x9 ( more on this too)
Pushdowns 50x12 100(-20)x12 130(-20)x12

Monday Morning Cardio: 15 minutes of low intensity walking on treadmill followed by 3 minutes of step ups on a bench with 5 lb dumbbells.

Leg workout was excellent. Added another rep on stiff deadlifts, even with only one day's rest on hamstrings. On squats, I did not add weight because I had maxxed out at 9 reps at 300 lbs three weeks ago. Kept the weight the same and got up to 12 reps.

On the skull crushers, the 65 pound set was easy, so I added 5 pounds to the 75 I did on January 2nd for the last set. I had actually done 80 for 9 reps in November. On about the 4th rep yesterday, I felt a crack in my left elbow just above the bone behind the forearm as I bought the bar down. It got worse on the next reps even though I stopped short of a full extension at the bottom, so I stopped after 8 reps to avoid worsening the injury. The elbow was still cranky on overhead extensions, so I quit after two weak sets and did pushdowns instead. I reduced the weight from normal and felt a lot less stress on the elbow. 24 hours later, it feels OK now, but I may not do barbells for the chest tomorrow night if there is any stress and discomfort in the arm.

Cardio this morning was no problem. Legs did not feel too tired from yesterday.

Tuesday night is chest and back. Its a day early and will be my fifth straight day of either weights or cardio. With my calories dropping again this week, I do not want to overtrain, so I plan to take it easy and stop short of failure tomorrow. I can then crank the intensity back up on Friday and Saturday after two days off.

Nutrition: Hit my calorie target right on and carbs were actually less than I planned on. Calories: 4358 ( target was 4350). Protein 246g (22%, up 12 grams from last week), Carbs 598(54%, down 28 from last week and 12 less than the 610 target) Fat 112 g (23%, down 19 grams from last week, but at 23% is higher than I would like).

This week's targets are 4250 calories with carbs in the same 595/600 range as last week, more protein and less fat. Thermogenics will now be taken every day.

Getting bigger is a battle and the weapon is my fork.

"The harder I work, the luckier I get"- Jenny Lynn

shutupntra1n

MMM this journal is hardcore.
How are ya

Egoatdoor

Hey Lis...feeling great.

Getting bigger is a battle and the weapon is my fork.

"The harder I work, the luckier I get"- Jenny Lynn

Journey

Oh no! I didn't mean kick ass literally.. I mean your BODY is going to kick ass and i'm sure you'll get a couple of from the ladies!

Egoatdoor

I knew what you were saying, I was having a little fun with you.

I do like to have fun with the whole "beat somebody up" stereotype of bodybuilders. A couple of weeks ago, a lady in my gym who I had never seen or spoken to said something to that effect about me being able to beat people up and even asked point blank when the last time I was in a fight.

It would actually take a lot for me to try to punch somebody out.

Getting bigger is a battle and the weapon is my fork.

"The harder I work, the luckier I get"- Jenny Lynn

Egoatdoor

Tuesday's workout: Chest and Back. Low intensity. 15 reps. 2 minute rests.

Chest:
DB Inclines 30x15 35x15 35x15
DB Low Incline 30x15 35x15 40x15
Compound set of Pec Dec and DB Low Inclines 3 sets

Back:
Weighted Pull Ups (close grip) 4 working sets 10x7 15x7 20x6 25x6
Seated Cable Rows 5 working sets 60x15 80x15 85x15 90x15 75x15
Bent BB Rows 105x15 120x15 125x15
Three sets on arm rows, left arm only 25x15 30x15 35x15

Once I got warm, my left elbow was fine on the chest presses. I didn't want to spend alot of time in the gym, so I did compounds to finish the chest and stuck to three movements for the back( plus one for the left side only), with some extra sets on the first two exercises. As I am starting to lean out, I did the five sets of cable rows to work in some detail in the middle back.

Weighed in at 195 1/5, down 3/4 from last week.

Been on the road for lunch today and Monday. Keeping it pretty clean with turkey sandwiches and soup and should be the same tomorrow. Tuesday, I had lunch at Old Country Buffet as I have been doing, but ate less and kept it clean:two burger patties, but no roll, spaghetti with vegetarian sauce, white meat from baked chicken, lots of carrots and zucchini, cucumber salad and NO DESSERT.

Getting bigger is a battle and the weapon is my fork.

"The harder I work, the luckier I get"- Jenny Lynn

Egoatdoor

Friday's workout: Shoulders, biceps and triceps. 12 reps. Two minute rests. Last set to failure. Some drop and Giant sets thrown in to save time and add variety.

Shoulders:
Smith Machine Press 75x12 85x12 95x16(+3)
DB Seated Side Laterals 3 drop sets of 15/8 lbs, 20/10 lbs and 25/10 lbs.
4 Giant Sets for rear delts: Bent Laterals on incline bench, rear delt machine and DB Bent Over Laterals. All 3 exercises in a row with no break.
DB Shrugs 35x12 50x12 70(+5)x13

Biceps:
EZ Bar Curls 60x12 75x12 90x12(-4)
Incline Curls 12x12 30x12 25x13(+2)
Cable Overhead Curls 30x12 50x12 70(+10)x10

Triceps:
Close Grip Bench Press 85x12 105x12 130x15(+2)
Seated Dip Machine 110x12 130x12 140x8

Shoulders were strong, the biceps weak. There was no problem with my elbow area on triceps. Got up to 15 reps on close grip bench, so I will go to 135 next time. One "plate" on each side.

Change in plans. I got to the gym much later than I wanted( food shopping and other errands) yesterday and there was no way I could get back in today at 8AM and train legs intensely. So I am off today and then training legs Sunday afternoon.

Diet is close to plan. Calories are a bit behind and will try to make it up today. Macros are right on. Fat intake down to 21%.

BJ's Wholesale is making my diet life difficult. Two weeks ago, they were out of chicken breasts, which meant I had to pay more money to buy smaller packages at the regular food store. Friday, they had no canned tomato sauce, no Eye O Round Roast and no Tuna Steak. Had to buy Swordfish instead, which is less tasty and more expensive.

Getting bigger is a battle and the weapon is my fork.

"The harder I work, the luckier I get"- Jenny Lynn

Egoatdoor

Sunday's workout: Legs and abs. 12 reps, 2 minute rests. 20 reps on squats.

Calves:
Seated Calf Raises 4 working sets. 35x12 55x12 62.5x13 65x8
Weighed Calf Raises on hack squat machine 35x12 70x12 75x18(+3)
Smith Machine Calf Raises 95x12 105x12 125x12(+3)

Hamstrings:
Lying Leg Curls 55x12 75(+5)x12 85x15(+2.5)
BB Stiff Deadlifts 115x12 155x12 195x16(+3)

Quads:
Leg Press 230(+10)x12 300(+10)x12 390(+15)x13
Squats 20 reps 105x20 125x20 145x20
Three sets of dumbbell lunges onto an aerobic step

Abs:
Situps on decline bench, hanging leg raises and twists with a bar

Good workout. Added weight or reps on almost all exercises. Quads have been looking pretty big, maybe too big, in comparison to upper body, the last few days, so I did 20 rep squats rather than hacks or squats with lower reps.

Expected schedule this week: Cardio Tuesday and Thursday morning, Weights Tuesday night, Friday and Sunday. Massage on Saturday morning and tanning one night during the week. Its getting busy.

Nutrition:
Hit my targets for the week. Calories 4218, protein 250 g (23%, up 4 grams from last week), Carbs 596(56%), Fat 99 g (21%, down 13 grams).

This week, target calories are 4150, carbs 585. Diet is getting pretty clean with less red meat, more yams and fewer red potatoes, more fibrous vegetables and salads. I am baking a turkey breast tonight which will be a staple this week along with chicken breast, canned tuna, Eye O Round Roast and swordfish steaks. Water intake increasing to 1 1/2 gallons.

Getting bigger is a battle and the weapon is my fork.

"The harder I work, the luckier I get"- Jenny Lynn

Egoatdoor

Tuesday morning cardio: 30 minutes of moderate intensity walking on treadmill. Steadily increased the incline until it hurt, which was at level 7. Maximum pace 3.7 MPH. Finished with 3 minutes of walk ups on the ramp with dumbbells.

Tuesday night workout: Chest, Back and Abs. High volume training. 12 rep sets. 45 second rest periods.

Chest:
Smith Incline Press 75x12 90x12 100x12
Incline Flyes 30x12 40x12 40x12 then a drop set of 30lbs, 15 lbs and 8 lbs to failure.
DB Bench Press 40x12 45x12 45x12 ( pecs totally fried by now)
Cable Crosses 30x12 50x12 60x10

Back:
Reverse Grip Bent Rows 95x12 140x12 150x12
Seated Cable Rows w/ underhand wide grip 75x12 95x12 105x12
T Bar Rows 40x12 60x12 65x12
Weighed Hyperextensions 10x10 15x8 15x5
DB Pullovers 25x12 35x12 45x12

Abs: Three sets of hanging leg raises, 2 sets of twists w/bar ( wanted to do decline sit ups too, but TWO people were already on the bench)

My metabolism is starting to race with my body weight starting to come down and the thermogenics kicking in. I flew through the chest workout. The rest periods felt like 15 seconds, not 45 and I was going like a maniac even though the intent was not to train to failure. Lower back felt a bit tight, probably not fully recovered from Sunday and then the affects of high incline walking Tuesday morning, so I did a bit less for back than I normally would on a high volume day.

Weighed in at 194 1/4, down 1 1/4 from last week. Another cardio session tomorrow morning at dawn.

Getting bigger is a battle and the weapon is my fork.

"The harder I work, the luckier I get"- Jenny Lynn

LiftinBear

Hey there Ego. How tall are you BTW?

Journey

Good job on the workouts and weight loss! Keep it up!!! You'll be on at the beach!

Egoatdoor

I'm 5' 6 1/2".

Getting bigger is a battle and the weapon is my fork.

"The harder I work, the luckier I get"- Jenny Lynn

Egoatdoor

Thanks!

Getting bigger is a battle and the weapon is my fork.

"The harder I work, the luckier I get"- Jenny Lynn

Egoatdoor

Thursday morning cardio: 35 minutes of moderate intensity walking on treadmill. 5 minutes more than Tuesday, increased incline to #8 and maxxed out at 4.1 MPH. Finished with 3 minutes of step ups on a platform with dumbbells.

Friday night is shoulders and biceps, then a massage Saturday morning.

Getting bigger is a battle and the weapon is my fork.

"The harder I work, the luckier I get"- Jenny Lynn

Egoatdoor

Friday's workout: Shoulders, biceps, forearms. High volume training. 4 working sets for most exercises. 12 reps. Stopping short of failure. 45 second rests.

Shoulders:
DB Presses 30x12 35x12 40x12 40x12
Incline Front Bar Raises on incline bench ( 3 sets) 20x12 25x12 30x12
Wide Grip Upright Rows 50x12 55x12 60x12 60x12
Rear Lateral Raises on Incline Bench( 5 working sets) 15x12 20x12 25x12 25x12 25x12
Upright Rows 55x12 60x12 70x12 80x12

Biceps:
DB Curls Seated 15x12 20x12 25x12 25x12
EZ Curl Bar Preacher Curls 30x12 35x12 40x12 45x12
Cable Overhead Curls 20x12 30x12 30x12

Forearms:
Wrist Curls 50x12 55x12 60x11 55x12

An exhausting workout...too exhausting. Its tougher working out on Friday night after working 5 days rather than getting a good nights sleep and training Saturday morning.

I am holding a ton of water...maybe too much. I was posing after the workout. Definition is really coming in in the upper body, but I can see especially in the side chest a film of water that is blurring the muscles when looking close up and totally washing out the legs. I am wondering now about this 1 1/2 gallons a day water thing that alot of people advocate when cutting. Its killing my appetite ( calories are going to down from target this week) and may be causing all of this water retention. The question is whether this is temporary thing that will cure itself or not. I'm still 6 weeks out, but I am rethinking the amount of water I will be drinking.

Anybody out there who has done this and had a similar or dis similar reaction?

Getting bigger is a battle and the weapon is my fork.

"The harder I work, the luckier I get"- Jenny Lynn

LiftinBear

Yikes...I'm 5'7"...and at 168...need more calories I guess...Have a good weekend

Egoatdoor

I started training again full time in March 1999 at 170 pounds and bodyfat around 25%. A little over 3 years later( June 2002), I was 175 with bodyfat in the teens, but had just made the transition from training almost exclusively with low reps ( which I began to realize was not working) but was still not eating enough, eating too much bad stuff, not following proper pre and post workout nutritional procedures and doing no cardio offseason.

Improving my diet, sharply increasing calories and getting carbs pre workout and carbs plus whey post workout and adding one day of cardio offseason resulted in my weight going to 183 in June 2003, 188 June 2004 and a reasonably cut 194 right now.

If you want to build mass, you HAVE to have the calories.

Getting bigger is a battle and the weapon is my fork.

"The harder I work, the luckier I get"- Jenny Lynn

Egoatdoor

Sunday's workout: Legs, Triceps and Abs. High volume training. 12 reps. 45 second breaks. 4 working sets most exercises.

Calves:
Seated Calf Raises 25x12 35x12 40x12 40x11
Toe Presses on Leg press 5 working sets 250x12 300x12 330x12 370x12 390x12
Weighted Calf Raises on hack squat machine 25x12 50x12 60x12

Hamstrings:
Seated Leg Curls 5 working sets 30x12 35x12 40x12 40x12 40x10
DB Stiff Deadlifts 5 working sets 25x12 30x12 35x12 35x12 35x12

Quads:
Squats 3 working sets 155x12 195x12 245x12
Hack Squats 120x12 130x12 140x12 140x12
Leg Extensions 35x12 50x12 50x12 50x12

Triceps:
Two Hand Overhead Extensions 25x12 35x12 40x12 40x10
Pushdowns 5 working sets 70x12 80x12 90x12 100x12 100x12

Abs: Sit ups on decline bench, crunches and twists with a bar.

I'm PSYCHED! Posing after my workout in the aerobics room, I took off my shirt and even after drinking a lot of water before and during my workout, I had clearly visible six pack abs! This is MUCH earlier than last year and I'm still somewhere around 193 pounds. Now this was after training abs and a massage yesterday which probably pulled some water out of me, but this is still a very good sign at still six weeks out.

This coming week will be a low intensity week with weights. Then I can go hard again the week starting Monday the 21st. After that, training will be less frequent the rest of the way due to my trip to the Arnold Classic the following week and then a planned cut to 2 days a week of whole body workouts after that.

Nutrition:Calories were below target, but otherwise I was very happy with my ratios and the results showed in the mirror this morning. Calories: 4046 ( 104 below target, got only 3500 last Monday and 3700 Wednesday). Protein 257 g ( 25%, very good), Carbs 565 (55%, 20 grams below target), Fat 91 (20%, very good here). Water intake averaged 144 ounces, short of the 1 1/2 gallon target.

This week's targets are 4050 calories, with carbs in the same general area as last week also. The initial plan also said egg yolks would be eliminated starting this week, but I almost eliminated eggs from my diet last week anyway, so no real change here either.

Getting bigger is a battle and the weapon is my fork.

"The harder I work, the luckier I get"- Jenny Lynn

Egoatdoor

Its been a hectic last few days. Time to play catch up. This week's workouts:

Tuesday morning cardio: 10 minutes on the Gauntlet stair climber at level 3. This thing kicked my a**, but it was more on the hamstrings, quads, calves and glutes. Didn't get a real cardio heart thumping "rush". Then did 15 minutes of intervals on the treadmill getting up to 4.5 MPH.

Wednesday workout: Chest, back and abs. 15 reps, 90 second breaks. Low intensity.

Chest:
DB Low Incline Presses 30x15 35x15 35x15
Decline Flyes 20x15 25x15 30x15
DB Incline 25x15 30x15 35x15

Back:
Weighted Chins 10x8 15x7 20x6
Deadlifts 125x15 145x15 165x15
3 Compound sets of Pulldowns and DB Pullovers
One Arm Rows 25x15 30x15 30x15, then two drop sets for left side only.

Abs:
Two sets of Sit Ups on decline bench and two sets of twists with a bar.

Friday morning cardio:
40 minutes of interval walking on treadmill, 2 minutes high, 2 minutes low. Worked up to 4.2 MPH and incline at level 8.
4 minutes of step ups with dumbbells onto a raised aerobic step

Saturday workout: Shoulders, biceps and triceps. 15 reps, 90 second rests. Low intensity

Shoulders:
Front raises with a bar on an incline bench 15x15 20x15 25x15
DB Press 20x15 30x15 35x15
DB Bent Over Laterals 15x15 20x15 25x15
Rear Lateral Raises facing down on incline bench 15x15 20x15 20x15
Standing Side Lateral Raises 12x15 15x15 20x15
Wide Grip Upright Rows 45x15 45x15 45x15

Biceps:
EZ Bar Curls 50x15 60x15 65x15
Incline Curls 10x15 12x15 12x15

Triceps:
Close Grip Bench Press 65x15 80x15 85x15
Pushdowns 50x15 90x15 110x15

Threw in some exercises like decline flyes and front raises that I normally don't do. Also, did the front raises first to pre exhaust the front delts before doing presses.

I couldn't believe how crowded the gym was this week...Are people keeping their New Year's Resolutions? Wednesday, I parked farther away than I ever had before and today, the lot was filled again. An instructor did say that Wednesday's crowd was the "I missed Valentine's Day (Monday) workout and now I feel guilty about all the chocolate I ate" people.

Its been hectic for me the last ten days and I haven't had time to post all week. A deal at work that I have been working on since last September got hot and heavy. The company finally accepted our offer and then wanted to close real quick, so I worked late 4 nights the last two weeks. We closed on Thursday and Friday was spent getting after closing stuff done. I was exhausted, slept in this morning and went to the gym later than normal. I did triceps today so I can shorten Sunday's workout. NASCAR season starts tomorrow with the Daytona 500. Can't miss that!

No visible physique improvements this week. Calories will be about 100 below plan. Carried food to work, drank alot of protein drinks and did the best I could under the circumstances. The stress probably didn't help things either. Weight was the same as week before at 194 1/4.

Getting bigger is a battle and the weapon is my fork.

"The harder I work, the luckier I get"- Jenny Lynn

Journey

Sorry things got stressful at work! Maybe the calm will set it now! Congrats on the earlier post about the cleary visible 6 pack!!

Egoatdoor

Thanks!!

Getting bigger is a battle and the weapon is my fork.

"The harder I work, the luckier I get"- Jenny Lynn

Egoatdoor

Sunday's workout: Legs and abs. 15 reps for calves and hams, 20 reps for quads, 2 minute rests. Low intensity ( I thought!)

Calves:
Smith Machine Calf Raises 45x15 55x15 65x15 70x15 70x15
Weighted Calf Raises on Hack Squat Machine 20x15 35x15 50x15 65x15
Seated Calf Raise 25x15 35x15 40x15

Hamstrings:
Lying Leg Curls 45x15 50x15 60x15
Stiff Deadlifts 75x15 85x15 95x15 95x15

Quads:
Squats 105x20 125x20 135x20
Leg Press( feet close together) 130x20 170x20 200x20 230x20
Leg Extensions( 15 reps) 35x15 50x15 50x15
Two laps of walking DB lunges in aerobics room

Abs: 4 sets each of situps on decline bench, crunches and hanging frog kicks to the sides.

I can't help it. It was leg day and I couldn't make myself take it easy. The last 5 reps on the last set of squats were murder and I could barely walk when the lunges were done.

Back to full intensity this week. It will be a 20/15/12 routine this week. Haven't done this since October..yikes! It will be interesting what kind of weights and reps I can pull. On one hand, I'm still 3-4 pounds heavier than I was then, but this will be the fifth week of lower and lower carbs, so how will my energy level be?

Nutrition: Calories were down about 70 from last week. Calories 3974. Protein 250 g (25%, down a bit from last week) Carbs 567g (56%, the same), Fat 83g(19%, down 8 grams). No dietary changes planned this week.

I am starting to get ravenously hungry at times. Is my body is starting to react or revolt to the reduction in calories? Its 9PM. I've had 3 meals since 2:30, the last 90 minutes ago and I am STARVING AGAIN.

Getting bigger is a battle and the weapon is my fork.

"The harder I work, the luckier I get"- Jenny Lynn

Egoatdoor

Monday morning cardio: 15 minutes of high intensity intervals on treadmill at the complex Fitness Center( it snowed overnight and I didn't feel like clearing off the car).

Tuesday morning cardio: 30 minutes of moderate intensity interval walking on treadmill at LA Fitness. Worked up to 4.5 MPH.

Wednesday workout: Chest and back. 20/15/12 routine. Last set to total failure with goal of increasing weight or reps from the last time. 2 minute rests.

Chest:
Smith Machine Inclines 95x20 115x15 135x14(+2)
Incline Flyes 30x20 45x15 50x13(+2)
DB Low Incline Press 40x20 50x15 55x12
Cable cross overs: two sets of triple drops.

Back:
Deadlifts 155x20 190x15 215(+5)x13
Reverse Grip Bent Rows 120x20 155x15 170x13(+2)
Low cable rows 70x20 95(+5)x15 115(+5)x15
Weighted Chins 15x6 20x6 25x4

Energy level was initially very high. On Smith Machine inclines, I was powering the bar up very quickly and easily. But by the time I got to the low incline presses, the sets got very hard and my recovery times between sets had to be extended. I was absolutely wasted after the deadlifts. I still added weights and reps on the back movements, but between sets, I was feeling the effects of a sustained period ( 5 weeks) of reducing carbs.

My physique did look much better than last week. I'm really tightening up, especially in the upper body, but keeping my size. I think I do need to start taking my own advice to others and start ignoring the scale. Weight was 194, almost the same as last week, but much more defined.

I'm 4 1/2 weeks out. It looks like I may come in at 187 or more when this is finally done. That would be just fine if I am ripped and cut at that level.

Cardio again Friday morning, weather permitting...its snowing AGAIN . Then shoulders and biceps, maybe forearms or abs Friday night. Massage on Saturday morning, so off day from weights.

Got the word today that a company consolidation is coming at work. I had been expecting it and it was confirmed today that our department is being moved into downtown Philadelphia later this year. What it means is that my cozy 7 minute commute to work, eating lunch at home, and a boss who lets me set my own hours around my cardio and workouts, could be history, replaced by a 30 minute plus train ride each way, having to carry food or eat out at lunch, not getting to the gym until early evening if at all and having to deal with more stress overall. This could mean this is the last season that I can do this really intense dedicated bodybuilding thing. If that's so, I'm staying positive and want to go out with a bang!

Getting bigger is a battle and the weapon is my fork.

"The harder I work, the luckier I get"- Jenny Lynn

Egoatdoor

Friday morning cardio: 20 minutes low intensity walk on the treadmill. Worked up to 3.5 MPH.


Friday workout: Shoulders, biceps and forearms. 20/15/12 2 minute rests. Last set to failure.

Shoulders:
Smith Machine Press 70x20 95x14 100x11
Clean and Press 45x20 60x15 80x13
Seated Side Laterals 12x20 20x15 25x20(+4) ( I wish the gym had 27 1/2 pound weights. 30 is too much to do without excessive cheating, but I got up to 20 reps using 25s).
DB Bent Over Laterals 20x20 30x15 35x14(+4)
DB Shrugs 30x20 45(+5)x15 55(+5)x14

Biceps:
EZ Bar Curls 55x20 65x15 75(+5)x20 ( where did that come from??)
Incline Curls 12x20 20x15 25x11

Forearms:
EZ Bar Reverse Curls 45x20 65x15 80x18(+2)
Wrist Curls 45x20 55x15 60x14

Sunday's workout: Legs, triceps, abs. 20/15/12 2 minute rests.

Calves:
Seated Calf Raises 15x20 30x15 45(+5)x10
Toe Press on Leg Press 230(+30)x20 320x15 390(+10)x10
Weighted Calf Raises on Hack Squat 25x20 60x15 75x14

Hamstrings:
Stiff Deadlifts 95x20 115x15 130(+10)x16
Lying Leg Curls 35x20 55(+5)x15 85(+10)x14

Quads:
Squats 165x20 205x15 255(+10)x14
Hack Squats 100x20 160(+10)x15 230(+20)x12
2 sets of DB Lunges onto an aerobic step

Triceps:
Lying Extensions w/ EZ Curl Bar 30x20 35(-10) 40(-10)x14
( this is putting too much stress on the left elbow which I strained a couple of weeks ago, so I am going to stop doing these for awhile. I dropped the weight, but still could do only partial reps and tris were not really worked)
Close Grip Bench Press 75x20 95x15 110(+5)x13
Pushdowns 50x20 80x15 130(+20)x14

Abs: Three sets each of Hanging Leg Raises, straight legged and tucked, crunches and twists with a bar.

Getting bigger is a battle and the weapon is my fork.

"The harder I work, the luckier I get"- Jenny Lynn