Chest and tris
Incline chest press machine
90*15
180*10
200*10
220*10
230*9

Over head tri extension (dumbbell)
80*10
90*10
100*10
110*9

Rest of the work out is about slow movements and feeling the muscle tighten and working the whole rang of motion.

Bench press machine
90*10
100*10
110*8

Tricep push down
70*10
90*10
100*10
110*10

Decline bench machine
70*10
90*10
110*10
120*10

Standing flys
30*10 four sets

Tricep push down rope
70*10 three sets

I got some advice from a buddy of mine at the gym who is also a trainer and he said to do what I've emplimented which is slowing down the movement and concentrating on the muscle contraction. It has really made a difference. If your reading thanks ken!

4 eggs and potatoes
Shake
Peanut butter English muffin
Tom kah soup with prawns and calamari
Bowl of fiber one cereal
Three pieces of pizza(man I hate my self)
Tri tip
Weight gainer
Bed time

My truck is in the shop so I probably won't have a ride to the gym tomorrow but I'll pack for it just incase.

Alright been thinking about and I'm probably going to start running some dbol for the end of my cycle 30-4 mgs a day on top of the 750teste/week and primo 200/week

Legs
Squats
45*20
135*10
225*10
275*10
315*10

Horizontal squat machine (droppin below the knee and half up)
180*12 two sets
180*13
180*14

Laying Leg curls
100*10 four sets

Leg extensions(with a pause at the top)
60*10
70*10 three sets

On all the exercises except the squats I was taking 60 secs rest in between sets and concentrating on slow movements. On squats I was concentrating on not collapsing =]

Food 1-11
Shake
Turkey sandwich
Tri tip and bowl of brown rice
Bowl of fiber one cereal
Chicken breast an brown rice
Weight gainer before bed

man I was busy as all hell at work today and my eating was just not on point I need more food.

Me thinking I'm tough staring down the squat rack.(I'm a little delusional)

http://img.tapatalk.com/a6cd8a60-108e-7537.jpg

Half eaten breakfast. I put these pics of food up so people know I actually eat all this stuff. The most common response I get when I tell people my diet is "your lieing no way you eat all that".

http://img.tapatalk.com/a6cd8a60-1f09-b3e7.jpg

1-12 food
Shake
10-12 oz Steak and brown rice
Pb&j three table spoons pb
6 fried eggs
Chicken breast and asparagus
Weight gainer
Another light day =-/

Went grocery shopping last night picked up 20lbs of chicken breast, 10 dozen eggs, 10 lb sack of potatoes, 3 lbs of asparagus and a the big thing of whey protien that Cyto sells I don't remember how many lbs. still got a bunch of brown rice left from my last sack.

Awww my favoright day back day

Wide grip pull ups
3 sets of 12

Bent over rows
135*15
185*10
195*10
205*10

Bent over rows reverse grip
185*10
205*10
225*8 only six were good though. I got a wild hair on my ass decided to try to move up worked well I think

Mercury starters(dumb bell rows)
100*10
110*10 three sets

High row machine
180*10
250*10
270*10
270- did some more halfersjust to squeeze the back some more

Wide grip lat pull downs
120*10 three sets I was pretty beat by time I got here

Straight arm push down squeezing the lats
75*10 three sets

I love back day I always leave the gym feeling so pumped all over!