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Wednesday; 7-12-2006 Hamstring Dominant Legs SLDL 5 sets of 5 with 275 Leg Extensions 3 sets of 8 with 200 Hyperextensions 2 sets of 12 with a 25 Seated DB French Presses 4 sets of 5 with a 120 Decline Skullcrushers 3 sets of 10 with 75 Cardio 10 minutes of incline walking on the...

DeadBolt: Thanks for stopping by buddy, appreciate it. So far everything has been going well. Went way over my calories a few days but nothing too big of a deal. My midsection is okay, still trying to lean out as much as possible. Can't seem to lose this last 7-8 lbs.

Tuesday; 7-11-2006 Vertical Push/Pull Reverse-Grip Military Presses 5 sets of 5 with 115 DB Military Lateral Raises 3 sets of 5 with the 15's Upright Rows 2 sets of 10 with 95 BTN Cable Pulldowns 5 sets of 5 with 150 Machine Pullovers 3 sets of 8 with 100 CG Pull-Ups 2 sets of 8 Cardio...

Monday; 7-10-2006 Quad Dominant Legs Leg Presses 5 sets of 5 with 500 Platform SLDL 3 sets of 8 with 225 DB Lunges 2 sets of 12 with the 45's Standing BB Curls 5 sets of 5 with 95 Rope Cable Curls 2 sets of 12 with 40 Cardio 10 minutes of incline walking on the treadmill, 3.4 MPH at an...

Sunday; 7-9-2006 Horizontal Push/Pull Flat DB Presses 5 sets of 5 with the 95's Flat DB Flyes 3 sets of 8 with the 40's Pec-Deck Flyes 2 sets of 10 with 120 CG Cable Rows 5 sets of 5 with 220 Support Rows 3 sets of 8 with 145 Reverse Pec-Deck Flyes 2 sets of 12 with 60 Cardio 10 minutes...

Saturday; 7-8-2006 Hamstring Dominant Legs Seated Good Mornings 5 sets of 5 with 145 Leg Extensions 3 sets of 8 with 200 Seated Leg Curls 2 sets of 12 with 150 Decline Skullcrushers 5 sets of 5 with 85 Rope Cable Pressdowns 2 sets of 12 with 40 Cardio 10 minutes of incline walking on the...

Workouts are looking awesome JD, keep up the good work! :thumb:

Friday; 7-6-2006 Vertical Push/Pull Hammer Strength Shoulder Presses 5 sets of 5 with 170 DB Front Raises 3 sets of 8 with the 40's Seated DB Lateral Raises 2 sets of 12 with the 20's CG Cable Pulldowns 5 sets of 5 with 180 Crossbench DB Pullovers 3 sets of 7 with a 70 Pull-Ups 2 sets of...

Thursday; 7-6-2006 Quad Dominant Legs Hack Squats 5 sets of 5 with 410 Lying Leg Curls 3 sets of 8 with 80 ATF Squats 2 sets of 10 with 185 Incline DB Curls 5 sets of 5 with the 40's Reverse Curls 2 sets of 9 with 85 Cardio 10 minutes of incline walking on the treadmill, 3.4 MPH at an 8%...

Wednesday; 7-5-2006 Horizontal Push/Pull Incline Bench Presses 5 sets of 5 with 205 Cable Crossovers 3 sets of 8 with 40 Hammer Strength Bench Presses 2 sets of 12 with 150 Bentover Rows 5 sets of 5 with 225 Incline DB Rows 3 sets of 8 with the 50's Rope Cable Rows 2 sets of 12 with 120...

Tuesday; 7-4-2006 Hamstring Dominant Legs Seated Good Mornings 5 sets of 5 with 135 Leg Extensions 3 sets of 8 with 200 SLDL 2 sets of 10 with 225 Incline Skullcrushers 5 sets of 5 with 105 Overhead Rope Extensions 2 sets of 12 with 60 Diet- Preworkout: 1 scoop of whey protein + 1 cup...

Double D: Thanks buddy, appreciate the feedback. Yeah my goal is to be 5'11" and around 195-197 pretty shredded. I don't think thats too crazy of a goal since right now I'm around 206-207. :thumb:

Monday; 7-3-2006 Vertical Push/Pull Arnold Presses 5 sets of 5 with the 60's Machine Lateral Raises 3 sets of 8 with 100 BTB BB Shrugs 2 sets of 10 with 245 BTN Pull-Ups 5 sets of 5 Underhand Cable Pulldowns 3 sets of 8 with 120 Stiff-Arm Cable Pullovers 2 sets of 12 with 40 Cardio 10...

Double D: I'm 5'11", bro. BigDyl: There are tons of different ways to do HIIT cardio the way that I do it is just personal preference, no big deal. :)

Sunday; 7-2-2006 Quad Dominant Legs Leg Presses 5 sets of 5 with 500 Seated Good Mornings 3 sets of 8 with 95 DB Lunges 2 sets of 12 with the 45's Crossbody DB Hammer Curls 5 sets of 5 with the 60's Incline DB Curls 2 sets of 10 with the 35's Cardio 10 minutes of incline walking on the...

Saturday; 7-1-2006 Horizontal Push/Pull Dips 5 sets of 5 with +70 Pec-Deck Flyes 3 sets of 8 with 180 Incline DB Flyes 2 sets of 12 with the 30's Bentover Rows 5 sets of 5 with 225 Seated Cable Rows 3 sets of 8 with 180 Bentover DB Lateral Raises 2 sets of 10 with the 20's Diet- Meal...

Updated picture, weighed in this morning at 206.5 lbs. Not too bad at all, actually.

DeadBolt: I feel the same way man, I'm trying to diet down to just under 200 lbs. and seeing how I feel at that point. I'd really like to hover around 195-197 lbs. I took another progress picture tonight, lol. None of these are really progress pictures by the way they're pictures for my...

Friday; 6-30-2006 Hamstring Dominant Legs Platform SLDL 5 sets of 5 with 255 Leg Presses 3 sets of 8 with 410 Good Mornings 2 sets of 12 with 95 Skullcrushers 5 sets of 5 with 95 One-Arm DB French Presses 2 sets of 10 with a 30 Cardio 10 minutes of incline walking on the treadmill, 3.4...

Thursday; 6-29-2006 Rest Cardio 10 minutes of HIIT interval training on the treadmill + 10 minutes of incline walking, 3.4 MPH at an 8% incline. My intervals looked like this today: 1- 3.0 MPH 2- 6.0 MPH 3- 3.0 MPH 4- 7.0 MPH 5- 3.0 MPH 6- 8.0 MPH 7- 3.0 MPH 8- 9.0 MPH 9- 3.0 MPH 10- 10.0...