7/19
ME

Box Sq - i completely stop, not touch n go. i actually sit
135 x 8
185 x 8
225 x 5
275 x 3
315 x 3
355 x 2 - ok was gonna be a triple, i had the safety bars and actually hit them... how? idk. fckin dumb oh well
365 x 1
390 x 1 - when i sat, my spotter helped me up? he just kinda supported my chest, even though i didnt need it... oh well
390 x 1 - did it "by myself" lol

leg press
455 x 2 x 8

GHR + 40lbs
3 x 8

pendlay row
260 x 3 x 8

db curls
35 x 3 x 10

straight arm pulldown
45 x 2 x 25

i planned on going higher for box sqs but i wanted to get 390 by myself. the spot + the goofy bar thing at 355 got me kinda tired. i shut it down than.

rest of the lift went fine. i was lifting w my friend whos 6' and 240 and im the same size as him now which is kinda cool, even though we go for strength not size. he gave me a compliment

ok regarding the first post about my diet w high and low carb days...

my 3 high days are on both ME days and usually saturday with is DE lower body. the other 4 days are my low days, 3 of which i do 30mins of cardio at about 65% max heart rate.

i have an pre / intra / post shake

pre / post shake is 40g whey 60g potatoe starch 5g bcaa
intra is 5g bcaa 30g gatorade powder

and diet is whatever makes up the macros. i eat a lot of rice and potatoes. im pretty plain.

i have a cheat meal every saturday. out of the 4 i do a month, 2 are like a giant steak + french fries. the other 2 are something such as ice cream and pizza.

i weigh in ever weds, and will post pics every 3-4 weeks. every week is kinda dumb IMO cuz you cant see many changes unless its spread through a time line. i like the drastic looks of a month or so apart to see what your doing, if its paid off.

7/21
ME

Floor Press
135 x 8
185 x 5
225 x 5
250 x 3
270 x 3
280 x 3
290 x 2 - idk what happened here ; /
300 x 1
305 x 1
320 x 0 blah

skulls
95 x 10
95 x 10
95 x 13

db bp
95 x 2 x 8

db lat raise
22.5 x 4 x 10

decline sit ups
50 x 3 x 10

blah... ok session. i did up the 3 rep sets by 5lbs from previous session, failed 320. got stuck 3/4 of the way up, no surprise cuz thats where my bench gets stuck. overall, ill count today as a win. may fabricate my own chains for this, i think they'd help lots.

weighing in at 210

ill update tomororw fellas, sorry had a busy weekend w wedding / wedding reception. been running like a raped ape as of recent. this upcomming weekend is a family reunion / concert, so than ill be back to normal = nothing goin on lol

had a cheat meal being a few beers, hamburger, cake, fries. omfg... i wanted to die. talk about a food hang over omg lol.

7/23
DE

box sq 200lbs + monsters double looped
8 x 2

pull throughs
233 x 10
233 x 10
233 x 15

hypter ext + 45lbs
3 x 8

lat pulldown - wide grip
182 x 4 x 6

bb curls
85 x 3 x 6

good session, real good pop and fast off the box. all accesory lifts went good as expected

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7/24
DE

BP double looped minis + 190
8 x 3 - i gotta drop the weight a little bit i think, i slowed down on the last 3 sets.

inc db bp
95 x 3 x 6

pushdowns
100 x 3 x 8

shoulder press
85 x 3 x 8

hanging leg raise
3 x 10

good session but wasnt to happy bout DE bench. ill lower the weight or switch to monsters and lower the weight a lot.

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7/25
ME

zercher sq
135 x 8 - a gym member was all "oh youre gonna add more weight!?' uhh.. yeah its 135 lol. idiots at my gym
185 x 5
225 x 3
265 x 3
295 x 3
315 x 3 PR - shut it down after this, was tired

leg press
468 x 2 x 8

ghr
45 x 3 x 8

pendlay row
265 x 8
265 x 8
265 x 6... i think my arms were just beat up from zerchers. ill retry this next week

db curls
35 x 3 x 10

good lift! nailed a pr and my rows are getting pretty dang good. i want 275 on them bad. oh well just gotta wait for it

Keep us updated bro! Good luck!

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will do! i always run a log but sometimes i forget to update

heres yesterdays session

7/26
ME

CG BP
135 x 5
185 x 5
225 x 5
245 x 3
265 x 3
285 x 3
305 x 1
320 x 0 - stalled 1/2 way up. go figure lol.

so i failed CGBP, reverse band bench just got the nod in my rotation... being retarded, i decided another near ME session lol

Reverse Band BP - minis
225 x 6
275 x 6
295 x 3
315 x 3 - form was sloppy, back tired / body tired.

db over head ext
75 x 3 x 12

db bp
75 x 2 x 10 - each rep was like 5 seconds long, tris were shot so just did slow and controlled

db lateral raises
22.5 x 4 x 10

decline sit ups 50lbs
3 x 10

well few notes

coulnnt find my "groove" cg bping. i kept racking the bar off center.

what zach has learned is puffy triceps = worthless for strength. im need more speed and tricep power. i plan to get both yeah! haha

7/27
DE

box sq + monster minis double loooped
185 x 12 x 2

pull throughs
242 x 10
242 x 10
242 x 11

hyper ext + 50 lbs
3 x 8

lat pulldown wide grip
182 x 4 x 6

bb curls
85 x 3 x 6

nothing interesting to say, all went fine / good

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7/28
DE

BP - doing slightly wider grip, middle finger (instead of pinky) on the rings
185 x 2 - to slow
170 x 6 - there we go

incline db bp
100 x 3 x 6 - PR

pushdowns
100 x 3 x 8

ohp... i forgot i was doing that contest and was like oh jeez, im tired lol
95 x 5
115 x 5
135 x 3
n shoulders = spent

leg raise 3 x 10

gonna mess around with different grips on the bench, i figure its time to.

Bro where are pics? How we gonna judge?
Try to make pics in the same place each week and upload them here. This is the rule if you want to win.

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they're on the 1st post of the 1st page sir :P

ill take some sunday in same spots n shiiiit lol