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!

__________________
Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment. --buddah

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

__________________
Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment. --buddah

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.

__________________
Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment. --buddah

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

__________________
Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment. --buddah

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 =]

__________________
Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment. --buddah

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.

__________________
Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment. --buddah

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

__________________
Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment. --buddah

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".

__________________
Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment. --buddah

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.

__________________
Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment. --buddah

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!

__________________
Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment. --buddah