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April 6 Squats............................Barx5, 135x5, 185x5, 235x2, 235x5, 235x6 Deadlift...........................225x4, 285x4 Dumbell Bench..................40x4, 60x4, 95x7 Dumbell Row.....................50x5, 75x7 Dips................................BWx5, BW+75x4 Hammer Lateral...

March 24 Squats............................Barx5, 135x5, 185x5, 225x10 Deadlift...........................225x4, 275x6 Dumbell Bench..................40x4, 60x4, 95x8 Dumbell Row.....................50x5, 75x6 strict Dips................................BWx5, BW+50x7 Hammer Lateral...

March 16 Squats............................Barx10, 135x5, 185x5, 225x7 Deadlift...........................225x4, 275x4 Dumbell Bench..................40x5, 60x5, 95x7 Dumbell Row.....................50x5, 100x1, 85x5 Dips................................BWx5, BW+25x5, BW+75x4 Hammer Lateral...

March 7 Interestingly enough, I was taking this Betagen and Phosphagen creatine loading powder for quite sometime. I got it on clearance at GNC in Pgh, the HQs. So I ran out of it last week sometime and starting using actual micronized creatine powder instead of the loading stuff that...

Thanks Vlar for the kind words. Todays workout went as follows: March 3 Dumbell Bench..................50x5, 80x5, 110x2 Dumbell Row.....................50x5, 90x4, 95x3 Dips................................BWx5, BW+25x5, BW+70x6 Hammer Lateral Raise.........50x5, 100x5, 160x2 Cybex Preacher...

March 3 Shoulder is feeling a bit better and I may try the presses, dips and laterals today. I am down 1.4 pounds from last Friday now. Weight this morning was 231.4, down from 238 about a month ago. I have been eating more than usual; however, this eating has been happening in the morning...

February 27 Squats.....................135x5, 185x5, 225x1, 255x3, 255x1 Deadlift....................225x4, 275x1, 300x2 Dumbell Row..............80x5, 90x3, 90x1 Cybex Preacher Curl....180x5, 190x2 Bad day and week leading up to this one. Lack of 6-8 hours of sleep every night over the past...

February 21 Full Squat.................135x6, 185x6, 225x1, 250x4 Dumbbell Row.............50x5, 80x5, 85x5 Hammer Lateral Raise..50x6, 90x5, 155x4.5 Cybex Preacher Curl....150x5, 175x5, 180x3 Hammer Crunch .........280x4 I decided to workout four days after my last workout as this is the only...

Thnaks ArchAngel, good to hear fronm you again. Another injury note: Been having problems with my left shoulder for a few months too now. It feels like an inflamed AC joint as it is sore to touch the top of the shoulder where the clavicle goes into the shoulder. Also I beleive shoulder...

February 17 Full Squat.................135x5, 185x5 Deadlift....................225x4, 275x2, 315x1 Dumbbell Bench.........45x5, 80x5, 110x2 Dumbbell Row............50x5, 70x5, 75x5 Hammer Lateral Raise..50x5, 90x5, 155x3 Dips.........................BW(240)x5, BW(240)+75x5 Cybex Preacher...

Holy crap, I must be pig after my workouts as I consume a protein shake along with 2 huge scoops of Phosphagen immediately after lifting and then I eat a huge meal 2 hours later. Protein Shake Total Calories = 620 Protein: 53 grams Carbs: 96 grams

February 13 After two and a half weeks of cutting I am down 5.5 pounds, and, beleive it or not, I can actually see more definition in my legs and upper body. My waist still looks the same, but my shoulders and arms are more defined. Thus far I have still been moving up im all of my lifts too...

I have been taking 12 fish oil capsules four times throughout the day over the last year as well as taking a tablespoon of falx oil every day. I am stopping the flax though as I have read that the fish oil is the most important. I never heard about refrigerating fish oil, but flax oil has to...

I have been doing them on the same day over the last year, and I have only had positive results. I like doing them on the same day to actually give my spinal erectors time to recover versus hitting them two or three times a week. It works for me, but may not be for everyone. You can check out...

Wow I hadn't done Dumbbell Rows ever and today, less than 24 hours later, my mid-trapezius is sore as hell! I never felt DOMs in this area of my back before. The DOMS is crazy right now. I assume the DB Rows target the mid-traps as the prime mover versus the lats? Rear delts are also on fire...

February 10, 2006 Full Squat.................135x5, 185x5, 235x5 Deadlift....................225x4, 295x5 Dumbbell Bench.........50x5, 80x5, 110x? Dumbbell Row............50x5, 60x5, 65x5 Hammer Lateral Raise..50x5, 90x5, 155x2 Dips.........................BW(240)x6, BW(240)+70x5 Cybex Preacher...

Well today marks my one year anniversary for consistent lifting. This is the first time in my 20 odd years of working out that I have gone to the gym lifting consistently for a year straight. Unfortunately this week I have several injuries preventing lifting today. My left shoulder is making...

February 1, 2006 Full Squat.................135x5, 185x5, 230x5 250x2 Deadlift....................225x6, 290x4 Dumbbell Bench.........45x5, 80x5, 110x2 Chin Pulldown............180x5, 225x2 Hammer Lateral Raise..50x5, 90x5, 150x3 Dips.........................BW(240)x6, BW(240)+60x7 Cybex...

Well, after 4 months and 18 pounds later, my bulk is finsihed. I said I would stop when the 36 inch 560 Comfort Fit Levis got quite uncomfortable, and I have arrived with flying colors. In these four months I went from 215-220 pounds at 6'3 to 238 pounds. Jeans went from comfortable 36 inch...

I have a torn AC joint in my right shoulder from five years ago and an inflamed one in my left shoulder currently. I usually will just layoff of heavy training with low reps for awhile and the irritated shoulder heals up. My right shoulder is always in slight pain and surgery is the only...