8/16/11 off

8/17
db press 150#x 10 drop set 75# x fatigue
incline barbell from pins (2 chains side)
db fly super slow reps

all one giant set
military db drop/side raise drop/upright row 5 x 10 sec pause/b/o raise drop/
side-front-top raise drop

8/18 cambered bar curl 60# side
machine dips heavy yellow minis
concentration curl (slow negatives)
bench dips 3 bands

8/19.........
off

8/20
box squat 4 # side yellow minis ????? MPFllc - YouTube

glute ham raise
supersetted w/ lying leg curls (partials / negative)
leg ext (ss)
hack squat ????? MPFllc - YouTube
calf raise (hack squat)4 # side
smith machine calf raise (fast reps)

8/21 ...........

off

8/22
low back is a disaster today:mad::mad:

pullups (assisted) 15 # 15, 15, 13, 9(52)
t bar row 10 x 10 30 - 60 seconds rest btwn
last sets reps speed 4/1/1
seated good morning 2x
standing good morning 1x
hyperext
heavy abs

8/23..........
off

weight has climbed to 216 evenings
@212 am.
-c

been off antibiotics for 1 week (7 days). feeling back to normal. still a little swelling where infection stemmed from. redness and heat completely gone. causing a little water retention in the area making the abdominal region very smooth
calories remaining constant from the previous bump @ 50 pro @ 50 carbs @ 25 fat each meal 6 meals daily with additional 50 carbs pwo on training days
weight has slightly moved, and going to push for @10 more lbs. by years end
-c