Made a post twice sorry

Chest and tris

Incline chest machine plate weighted
90*20
180*10
230*10
250*9
270*8

Over head tris dumbbell
60*20
100*10
110*10
125*8 had a spotter that helped me get the last two

Bench press machine( wide grip)
70*10
80*10
90*10
110*10
120*8 these freakin hurt

Tricep push down bar
100*10
110*10
120*10
130*10
Those are on a machine with two pulleys an physics tells me that compared to a single pulley they are half the weight.

Decline bench machine plate weighted
70*10
90*10
100*10
110*10

Rope tricep push down
40*10 four sets

Standing cable flys
30*10 three sets

All the exercises except for the first two were slow 2-4 second counts with a paused squeeze. And I feel pretty dang good about them. Still got a long way to go to reach my goals.

1-13 food
Shake after workout
Chicken breast asparagus and brown rice
English muffin with two table spoons peanut butter and some jelly
Chicken breast asparagus and brown rice
Six eggs over medium
10 oz steak, prawns, four cheese pasta and broccoli

1-14 food
Weight gainer
6 eggs
1 and half chicken breast asparagus potatoes
Home made beef chili
1and half chicken breast asparagus potatoes
Weight gainer

Had four beer and chips today also watching the game
I don't think I'm eating enough food because I'm just not gaining. It's really hard for me to eat more than this especially at work I just don't have time.

Shoulders and bi's

Seated military press
95*10
115*10
135*8
155*6 I should have done more but with out a spotter it's a little scary

Preacher curls
65*8 four sets my biceps were still sore from back day

Seated shoulder press db
50*10
60*10
65*8 I wanted to go to 70 but I just did not have it in me.

Concentration curls
25*8 four sets

Lateral raises
25*10 one set

Every thing is still slow (2-4 sec counts) and on biceps with a squeeze at the top. I left early very rarely do I not have to motivation to work out but Sunday I just felt beat down.

1-15 food
Weight gainer
6 eggs
Popcorn and candy at the movies
Whole wheat Spaghetti and beef
Whole wheat spaghetti and beef two hours later
Protien shake

Missed a meal today.

Legs
Squats
135*10
225*10
275*8
315*8
335*8 the first two were crap cause it was my first time with this weight.

Horizontal squat machine(basically working from below chair position to just above)
180*10 three sets
Superset
Laying leg curl
90*10 three sets
Did both with a four second count and they hurt

Leg extensions
80*8 four sets with a 2 second count both ways and a 2 sec squeeze at top.

The slower movements are really helping me out. I need to get an up dated pic of my legs up the are looking good! Maybe I should tan first hahah they are powder white.

1-16 food
6 eggs
English muffin 2 table spoons peanut butter and a little jelly
Whole wheat spaghetti and meat sauce separated ou into 2 and a half meals 1.2 lbs ground beef and four cups pasta
Chicken breast potatoes and asparagus
Whey protien shake before bed

Just got my new AI in formeron. Its a suicide inhibitor that coverts to a form testosterone that can't turn to estrogen. Its kinda cool and should help with the acne I'm getting.

pre work out drink+creatine and 20 mgs dbol
work out 4:30 am
post work out shake-6:30
8:30 english muffin tb spoons peanut butter and some jelly
10-11 one 10-012 chicken breast, one whole small potato worth of potatoes and asparagus 10 skinny stalks(took and hour to eat cause i was working also)
2-3 20 mgs dbol+same as above
5:00 6 whole eggs(im sure thats where your worried about my cholesteral I just cant bring my self to dump out those delicious yolks, guess i have to start.
7:00 two beef and cheese burritos. 8-10 ounce of lean ground beef drainded and 5 oz cheddar cheese
8:30 shake and sleepy time.