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07-28-2012, 12:16 AM
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Today delts/hams
front press cable. 90, 90,90,90 drop sets 70, 50
side raises- 15 for 4 sets of 15-20 reps rear bent over delts- 30 for 15 reps 4 sets rear machine delts- 110, 100, 100, 100 for 4 sets of 12 up right rows, 90 for 3 sets of 10 stiff leg deads- 135 for 4 sets of 10 seated leg curls- 110, 4 sets of 15 super sets with leg curls ( lower leg curls hips down) cardio 30 mins at 120 HR I will try to get my pic loaded, it is not letting me get the web codes on there.... total for contest: up 14lbs BF increase 1.5% total... up 11.7 lbs of muscle mass with body fat indications... not bad.... still have 8 weeks left on cycle: hope to get 5 more lbs out of it.. I will go right into a diet now since my body fat went up... 10% is my max, beyond that i just keep getting fatter by the day.. if i stay under 10 i can maintain my body fat levels much easier.. not 22 anymore... lol good luck to you all who entered! 
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08-04-2012, 10:20 PM
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