10-29-2008 Chest, Shoulders, Triceps

The Workout

5 min warmup
Barbell Bench Press- 4 warmup sets
**1 Power set 230 x 6 reps** (felt really easy!)
**1 Growth Set 160 x 12 reps**
Dips 2 sets of bw + 45lbs for 6 reps
Incline DB Press 2 sets of 65lbs x 15 reps
DB Laterals 1 set 40lbs for 10 reps
DB Rear Delt Raises 1 set 20lbs for 12 reps (too light)
Seated Arnold Presses 1 set of 15 reps
Ez-Barbell Skullcrushers 2 sets of 135lbs for 5 reps
Reverse Grip Pushdowns 2 set 80lbs for 12 reps

Macros
Pro: 300g
Carbs: 360g
Fat: 60g

Intensity Level
9

Notes
Sick workout today, My endurance was up like crazy....Bench Presses felt so easy and light....Finally broke past 15 reps with the 65lbs on the Incline!

10-27-2008 Back, Biceps

5 min warmup
Deadlifts- 4-6 Warmup set- **1 Strength set** 380lbs for 6 reps
**1 Growth set of 265lbs for 12 reps**
Breathing DB Pullover **1 workset**
Pullups- 2 sets of bw + 25 for 6 reps
Barbell Bent Over Row on Bench- 2 sets 205lbs for 6 reps
EZ-Barbell Curls- 2 sets of 115lbs for 6 reps
Cable Preacher Curls- 2 set of 40lbs for 12 reps
Static Contraction Deadlift- 275lbs held for 30seconds
**Various Rotator Cuff Exercises**

Macros
Pro: 300g
Carbs: 360g
Fat: 60g

Current Supplements
-Creatine -5g
-Xtend (3 scoops During Workout & 1 scoop btwn meals)
-ALA- 300mg before and after workout
-Beta-Alanine- 2 grams daily
-Glucosamine- 3 tablets daily
-Fish Oil- 3 tablets daily

Intensity Level
9 (on a scale of 1-10)

Notes
Well i am back....Things have been crazy hectic as of late...with midterms and moving my house....I have no missed 1 gym session but i havent really had time to post
All that done i can finally rest.....My day on saturday was crazy...Work at 7am-10am then got home and started moving stuff....stopped moving things at around 730ish then went to the gym for 1.5 hours!
I decided to give myself a cheat meal....My 2 friends came by to help me move so i took them to CHEE BURGER CHEE BURGER.....Needless to say my picture is on the wall again!

I am about 178....i cant seem to break 180....i looked back in my journal from last year this time and my numbers where
Pro: 260g
Carbs:300g
Fat: 60g
(i was gaining a good 1-2lbs a week with those numbers but was cheating like crazy)

My current numbers are so much higher then those and i keep losing weight with my current macros!....i believe this is because i screwed up my metabolism with the wrong type of dieting i was doing before....it just goes to show you how effective your body is at maintaining itself

Message of the day: Keep track of your nutrition habits and make them a constant......Consistency is what your body thrive's off of!

Here is a pic of me and my 1 lb burger!

10-22-2008 Chest, Shoulders, Triceps

The Workout

5 min warmup
Barbell Bench Press- 4 warmup sets
**1 Power set 220 x 7 reps**
**1 Growth Set 160 x 12 reps**
Dips 2 sets of bw + 25lbs for 10 reps (Felt light)
Incline DB Press 2 sets of 65lbs x 15, 12 reps
Barbell Military Press 1 set of 8 reps
DB Lateral Raise 1 set 35lbs for 15 reps (too light)
DB Rear Delt Raise on Incline 1 set of 35lbs for 12 reps
Ez-Barbell Skullcrushers 2 sets of 135lbs for 5,4 reps
Reverse Grip Pushdowns 2 set 80lbs for 10 reps

Macros
Pro: 300g
Carbs: 335g
Fat: 60g

Intensity Level
8

Notes
Shoulder was acting up alittle today...but got a deep tissue massage so i am a lot looser.....I will be making a switch out of some exercises...i havent decided which ones to add in but i am swaping out DB Rear Delt Raises on incline bench and barbell military press....I am progressing very nicely on everything else i am especially pleased with my form on Db laterals

Diet Note....since switching my macros over to increased protein i find i am not as hungry as i was before...I am more satisfied now....but still hungry....and i definately tightened up alittle...so im pleased in the change so far....now lets see what it does on the scale

10-21-2008 Calves, Cardio

The Workout

5 min warmup
Seated Calve Raises- 2 sets of 200lbs for 20 reps
Leg Press Calve Raises- 2 sets of 390 for 20 reps
Cardio 25 min Low Intensity

Macros
Pro: 300g
Carbs: 335g
Fat: 60g

Current Supplements
-Creatine -5g
-Xtend (1 scoop PreWO, 2 scoops PWO & 1 scoop btwn meals)
-ALA- 300mg before and after workout
-VasoCharge 2 Scoops Pre-Workout
-Beta-Alanine- 3 grams daily
-Glucosamine- 3 tablets daily
-Fish Oil- 3 tablets daily
-Calcium, Magnesium & Zinc

Intensity Level
9

Notes
My calf workout today was money....hard heavy and fast....4 sets total but definately stimulated some growth....intensity level is a 9 for todays workout!

as a side note here is an interesting article
http://www.dailymail.co.uk/news/arti...lk-Hounds.html.

10-20-2008 Back, Biceps

The Workout

5 min warmup
Deadlifts- 4-6 Warmup set- **1 Strength set** 370lbs for 7 reps
**1 back down set of 265lbs for 12 reps**
Breathing DB Pullover **1 workset**
Pullups- 2 sets of bw + 25 for 10 reps
Barbell Bent Over Row on Bench- 2 sets 195lbs for 10 reps (performed like this [url]http://www.youtube.com/watch?v=Lek0D7KWulA&feature=related[/url] )
EZ-Barbell Curls- 2 sets of 115lbs for 6 reps
Reverse Curls- 2 set of 70lbs for 12 reps
Static Contraction Deadlift- 275lbs held for 30seconds
**Various Rotator Cuff Exercises**

Macros
Pro: 235g
Carbs: 400g
Fat: 60g

Current Supplements
-Creatine -5g
-Xtend (3 scoops During Workout & 1 scoop btwn meals)
-ALA- 300mg before and after workout
-VasoCharge 2 Scoops Pre-Workout
-Beta-Alanine- 2 grams daily
-Glucosamine- 3 tablets daily
-Fish Oil- 3 tablets daily
-BSN Nitrix- 9 tabs per day
-Calcium, Magnesium & Zinc

Intensity Level
7 (on a scale of 1-10)

Notes
School has been overwhelming these past couple of days, I am currently moving and have not had a room for about 1 week, i have been sleeping on my couch so i have been feeling very tired and not rested. Plus school work just keeps adding up.....reguardless of all this i still manage to pull through and really make sure i get my meals in and hit the gym hard. I am not going to lie i was extremely tired this morning and the weights felt heavy but i managed to hit up the intensity....i gave myself a 7 out of 10 for todays workout...Bicep's got slammed today even though i am only doing 2 exercises i focus super hard on those 2 maximizing the effort on those

well until next time!

10-17-2008 LEGS!!!!!!!!!

The Workout

5 min warmup
Squats**1 Power Set 340lbs for 8 reps** 1 Growth Set 245lbs for 12 reps**
**1 set DB Pullovers**
Cybex Leg Press- 2 sets 5 plates per side for 15 reps (still working my way up to my max again, which was 12 plates per side...but i felt my form was 2 sloppy so taking time to build back up with better form)
Barbell Stiff Legged Deadlifts- 2 sets of 205lbs for 10 reps (building up to my personal best with better form on this too....PR on this was 315 for 8 reps with straps...this time i dont want to use straps)
Cybex Leg Curl- 2 sets of 110lbs for 15 reps
Abs
HyperExtensions- 1 set of 20 reps
Reverse Crunches on Decline Bench 2 sets of 10 reps (Time under tension here)
Cable Rope Crunch- 1 sets of 70lbs for 10 reps (performed like this http://www.jimcordova.com/videos/videos.php?id=38 )
**Various Rotator Cuff Exercises and Stretches**

Macros
Pro: 230g
Carbs: 400g
Fat: 60g

Current Supplements
-Creatine -5g
-Xtend (1 scoop PreWO, 2 scoops PWO & 1 scoop btwn meals)
-ALA- 300mg before and after workout
-VasoCharge 2 Scoops Pre-Workout
-Beta-Alanine- 3 grams daily
-Glucosamine- 3 tablets daily
-Fish Oil- 6 tablets daily
-BSN Nitrix- 9 tabs per day
-Calcium, Magnesium & Zinc

Notes
Pleased with this workout today...I felt i could have pushed alittle harder but i had some stuff on my mind so it kind of got in the way
sometimes i forget i work full time and go to school full time and things just find there way to pile up!