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Starting a log for getting in shape!

Muscle Gelz Transdermals
IronMag Labs Prohormones
[COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]Biceps. One of my weakest areas after 2 weeks off to rest my elbow. [/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]:eek:[COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]

chin ups x13, x10 No loss!

[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]ez curls 55 lbs x10, x7, x6 Wow. I can really feel a much deeper tissue burn struggling with the heavier weight throughout!
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]
Standing DB curls 50 lbs (2x 25) x10, x8, x7

[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]Standing hammer curls 50 lbs (2x 25) x10, x8

that also went better than expected. Gonna do some farmer's walks and hit the bath.[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]
 
[COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]Back Day. Ii'm ridiculously sore from this weekend. I haven't gotten this sore in a long time. The new rep scheme is killer! I wish I could apply it to deads today, but I have to bring the weight back up slowly or risk reinjury. In a few weeks, I'll be there though.

Deadlifts 170 lbs x15, x13, x11 better at this weight, but still some grip issues at the end.[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]

Shrugs 170 lbs x17, x14, x12 Went with a much shorter rest period and added a set.
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[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]Pull ups x12, x10, x7 up one
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[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]Yates rows 115 lbs x12, x9, x9 a 15 lbs increase brought the reps right where I want them!

It felt like a good one. Great focus. I think going back to 4 days a week is helping in that regard.
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Finished with a set of bodyweight rows with the lowered angled pullup bar.[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]
 
Quads

Squats 165 lbs, x12, x8, x6, x6

Leg extensions @ 110 lbs x15, x14, x12, x11 couldn't fit anymore weight on my bench for leg extenstions. :P

New rep scheme on squats was painful.;D I'll have to buy some more weights. My set is mix and match, if I get more of the thinner 25 pounders, I can add to my leg extensions.
 
Trying something a little different this week. I've been getting some good advice on the boards, and I'm trying some of the suggestions out.

Incline bench 110 lbs x12, x9, x7, x6
[COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]
[/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]DB Flies 80 lbs (2x 40) x14
@ 90 lbs (2x 45) x9, x8, x8

[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]DB pullovers 50 lbs x11, x9

I'll be back for shoulders in a bit.
 
[COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]Time for shoulders.

Standing BB Military Press 75 lbs x12, x9, x8, x7 up three overall[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]

DB lateral raises 30 lbs (2x 15 lbs) x13, x11, x10 Only up one, but I'm really trying to focus on nailing the form on these.[COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]Wide grip bent over bb rows 100 lbs x13, x10, x9

Not bad![/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]
 
Time for triceps.

Skull Crushers 50 lbs x12, x8, x5 I guess I wasn't quite ready to bring up the weight; maybe next week
@ 45 lbs x7

[COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]Close Grip Bench press @ 110 lbs x13, x10, x7 up two. Might have to bring up the weight next week.

Decline dumbbell extension @ 45 lbs x14, x13, x11 didn't bring the weight up enough on these ones. it's gonna take a while to get into the swing of things.

Finished off with a set of low resistance cable push downs, just for some extra pump.

I'll be back for biceps in a few.[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]
 
[COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]bicep time.

ez curls 55 lbs x12, x8, x7 nice
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]
Standing DB curls 50 lbs (2x 25) x11, x9, x8 very good

[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]Standing hammer curls 50 lbs (2x 25) x10, x8 same

did some wrist curls at the end.

Not bad![/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]
 
I moved these workouts back, due to christmas, so I'll be doing 4 days in a row just this once. Ate like crap for the past couple days, gut now that the holidays are past everything should be back on track.

Romanian Dead Lifts 180 lbs x16, x14, x13, x12 Almost got the weight back where it needs to be and my elbow didn't hurt.

Leg curls 70 lbs x11, x9 up two!

Seated Calf raises 220 lbs x42, x21, x18 that felt great

Standing one-legged calf raises 60 lbs dumbbell x16, x13 up 10 lbs, down a few reps, but still a gain I think

That went very well. I'm pleased
 
[COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]Back Day. I have a chest cold. I don't think it will have much impact on the workout, but it feels pretty miserable. ;P

Deadlifts 180 lbs x13, x10, x9 That's got the reps right about where they should be.[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]

Shrugs 180 lbs x16, x13, x11 Not bad.
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[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]Pull ups x13, x10, x7 up one
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[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]Yates rows 120 lbs x11, x9, x9 up 5 lbs only lost one rep

A good one!
 
I have had the nastiest flu. I was completely out of action for most of a week. I'm finally starting to get over it (though the crud is hanging on) and I plan to get back to training tomorrow.
 
Trying something a little different this week. I've been getting some good advice on the boards, and I'm trying some of the suggestions out.

Back after a week of terrible flu. I expect some weakness. also last week's routine didn't quite do it for me. I'm gonna meet in the middle. Finally, no spotter, so DBs

Incline DB bench 110 lbs (2x 55 lbs) x8 maybe too heavy coming back from that flu
100 lbs (2x 50) x10, x8
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DB Bench Press 100 lbs (2x 50 lbs) x10, x9, x8

[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]DB Flies 90 lbs (2x 45) x10, x8

[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]DB pullovers 50 lbs x12, x9

That actually went pretty well! I'm pleased. I think I've found a good middle ground between the "too much for me" I was doing on chest days and the "too little" of a couple weeks ago. I'll be back for shoulders in a bit.
 
[COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]Time for shoulders.

Standing BB Military Press 75 lbs x12, x9, x8, x6 Lost one rep[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]

DB lateral raises 30 lbs (2x 15 lbs) x13, x10, x8 + 2[COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]
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[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]Wide grip bent over bb rows 100 lbs x13, x10, x9 + 2

Not bad considering the break. I'm pleased again.[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]
 
[COLOR=#000000]Motivation is in the crapper today, but I'm gonna try to muscle through.

Skull Crushers 45 lbs x12, x9, x7, x6

[/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]Close Grip Bench press @ 110 lbs x12, x9, x6

Decline dumbbell extension @ 50 lbs x12, x10, x8

Not terrible. I'll be back for biceps in a bit.[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]
 
[COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]bicep time.

ez curls 55 lbs x11, x7, x5 much suck
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]
Standing DB curls 50 lbs (2x 25) x10, x8, x7 less suck

[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]Standing hammer curls 50 lbs (2x 25) x8, x8 and suck

Hopefully I'll be back on track by next weekend.[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]
 
Squats 155 lbs, x12
@140 lbs x11
@130 lbs x8
@120 lbs x8 Suck. I lost a lot of strength during that flu. Sigh

Sissy Squats x13, x11

Leg extensions @ 100 lbs x13, x13

It's good to be back at it. I'm sure the strength will come back fairly quickly.
 
Hams and Calves today.

Romanian Dead Lifts 190 lbs x14, x13, x12, x11 not bad

Leg curls 70 lbs x11, x8

Seated Calf raises 220 lbs x42, x22, x19 good

Standing one-legged calf raises 60 lbs dumbbell x16, x15 nice


Not bad at all
 
Chest time. DBs again and until my gf's shoulder injury heals. No spotter.

Incline DB bench 110 lbs (2x 55 lbs) x12, x10, x7 much better, I'm recovering well.
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DB Bench Press 100 lbs (2x 50 lbs) x10, x9, x8 Same... but I put alot into the inclines.

[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]DB Flies 90 lbs (2x 45) x11, x8 up one!

[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]DB pullovers 50 lbs x13, x10 up two!

A very good workout with improvements on most exercises.
 
[COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]Time for shoulders.

Standing BB Military Press 75 lbs x13, x9, x9, x7 up three overall. I think next week i'll go back to db's for a while. I find changing every couple months prevents my shoulder from flaring up.[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]

DB lateral raises 30 lbs (2x 15 lbs) x14, x10 + 1, x9 + 2 Gonna have to bring up the weight next week.[COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]Wide grip bent over bb rows 105 lbs x13, x10, x9 + 2 up 5 lbs same reps

A good one! I'm stoked that it's going well again![/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]
 
[COLOR=#000000][COLOR=#000000]Triceps

Skull Crushers 50 lbs x12, x8, x6, x5 up 5 lbs down a few reps, a wash. I'm hoping the reps will come back up next week.

[/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]Close Grip Bench press @ 110 lbs x13, x9, x7 up two, but too much elbow flair on the last set.

Decline dumbbell extension @ 50 lbs x14, x11, x9 Definitely need to bring the weight up next week!

Finished with some cable push downs

Not too shabby. I'll be back for biceps in a few.[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]
 
[COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]bicep time.

ez curls 55 lbs x12, x9, x7 much better!
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]
Standing DB curls 50 lbs (2x 25) x11, x9, x8 also much better

[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]Standing hammer curls 50 lbs (2x 25) x9, x8 slightly better

Finished off with some farmer's walks and wrist curls for my forearms.

All in all a pretty good workout![/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
[COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]Back day!

Deadlifts 185 lbs x13, x11, x9 up 5 lbs and up one rep![/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]

Shrugs 185 lbs x17, x13, x11 up 5 lbs up one rep!
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[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]Pull ups x13, x10, x7 same, but better than usual lat activation. I really felt it there.
[COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]Yates rows 120 lbs x11, x9, x9 same, but my lats were already tired going in, which hasn't really been the case before.

A pretty darn good workout. Things are going well.
 
Squats 155 lbs, x13
@140 lbs x12
@130 lbs x9
@120 lbs x9 That was better at least

Sissy Squats x14, x12 up two

Leg extensions @ 100 lbs x14, x14 up two

A good one!
 
Chest time. DBs again and until my gf's shoulder injury heals. No spotter.

Incline DB bench 110 lbs (2x 55 lbs) x13, x11, x9 up 4. I'll have to try more weight next week.
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DB Bench Press 100 lbs (2x 50 lbs) x12, x10, x9 up 4 reps as well!

[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]DB Flies 90 lbs (2x 45) x12, x9 up two

[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]DB pullovers 50 lbs x14, x11 up two! More weight next week!

Great workout. Unfortunately, I won't be able to do shoulders today, some family stuff came up.
 
My diet has been garbage this weekend. I'm getting things back on track though.

[COLOR=#000000][COLOR=#000000][COLOR=#000000]Triceps

Skull Crushers 50 lbs x12, x9, x6, x6 up two reps overall

[/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]Close Grip Bench press @ 110 lbs x13, x10, x7 up 5 lbs and up one rep!

Decline dumbbell extension @ 55 lbs x14, x11, x10 up 5 lbs and up one rep.

Finished with some cable push downs.

Pretty good![/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]
 
Was that you digging through my garbage saturday. Dude knock on the door and i'll give you can of tuna. Seriously though, hope you get the diet sured up bro.
 
[COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]bicep time. Gonna bring the weight up on the bb curls, so I expect a drop in reps, but with the first set about to break 12 reps, it's time.

ez curls 60 lbs x11, x8, x5 the expected drop in reps. They'll come back up.
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]
Standing DB curls 50 lbs (2x 25) x12, x10, x9 up three reps!

[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]Standing hammer curls 50 lbs (2x 25) x10, x9 up two

Another good one![/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]
 
[COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]Thanks Bret!

Back day!

Deadlifts 190 lbs x13, x11, x9 up 5 lbs same reps[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]

Shrugs 190 lbs x17, x14, x11 up 5 lbs up one rep!
[COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]Pull ups x13, x7, x7 that really sucked. My grip just wasn't there. tired forearms.
[COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]Bent over BB rows 100 lbs x12, x10, x8 I love the Yates rows, but it was time to change things up a bit.

Some ups and downs. Not too bad.
 
Quads baby!

Squats 155 lbs, x14
@140 lbs x12
@130 lbs x10
@120 lbs x10 much better. Maybe more weight next week

Squats left my legs hurting so bad I can barely walk. I'm not gonna overdo it, so that's it for today. I'm sure I got a good workout just from the squats.
 
Chest time.

DB bench 120 lbs (2x 60 lbs) x12, x10, x7 Accidentally started with the flat. Ooops.
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Incline DB Bench Press 100 lbs (2x 50 lbs) x11, x8, x8

[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000][COLOR=#000000]DB Flies 90 lbs (2x 45) x13, x11 up three!

[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR]DB pullovers 55 lbs x12, x10

Back for shoulders in a minute!
 
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