More motivation
 

thought my journal could use a little motivation

Shoulders and legs

Db shoulder press
3*10-8-8

Leg press (modified- I can't fully extend unless i roll back on one of my heals so I go lower and not all they way back up)
10*15

Seated Military press
4*8-8-8-6

Leg extensions
10*10

Arnold press
3*8

shoulder shrugs barbell
4*10-8-8-8

Leg adductors
10*10

Lateral raises cables
3*10

front raises cables
3*10

Leg abductors
10*10

Work out went well. I'm still getting stronger...knee started to bother me so I did not push it and do leg curls. Obviously I did decide to go with a volume approach on legs let's hope it helps. Ugh my tolerance is way down I mean I'm alright while working out but man driving is a bear and I'm training some one at work that sucks at life so I find my self haveing to check myself often. Basically I'm being a lot nicer to people right now than when I'm not on cycle just incase.

Alright alright alright
Decided to skip the rest day and see how it feels.

Back and bi's
Deads
4*10-8-8-6

Standing rows
3*8(these are starting to feel great!)

Flatbar curls
3*8

Sitting one armed rows
3*8

Standing db curls(no rest)
50lbs*10
45*10
40*10
35*8

Close grip lat pull down
3*8

Incline bench curls
3*8-8-6

Wide grip lat pull down
3*8

Reverse cable cross overs
3*10

Curl machine
4*10-8-8-8

Wow ok that hurt oh well. Alright I have been literally forcing myself to eat I have NEVER had a problem before I think it might be the dbol. But other than that everything is gravy baby. I'm making some good gains so far. Still got a long way to go.

Wha-tuh-tahh!!!

Chest and tri's

Alright this time I'm going to put weights in give you guys an idea of how small I am compared to you cats. oh and I do warm up sets but I don't put them in.

Bench press machine
8*170
8*190
8*210

Over head tricep push(db)
8*70
8*80
8*90
8*100
8*110

Db flys
8*30
8*35
8*40

Db skull crushers
8*30
8*32.5
8*35

Standing cable flys(pause and squeeze at the end starting high ending low)
10*20
10*22.5
10*25 (so pumped right here, felt huge)

Tricep push down (flat-bar)
8*65(use this set to get my grip right I always have issues at first)
8*72.5
8*80

Standing flys(pause and squeeze starting below the shoulder ending in front of the face straight arms)
8*12.5
8*15
8*15

Tricep push down (rope)
8*50
8*50
8*50
hahahahah yeah buddy those were slow

One handed Tricep pull down reverse grip (cable)
10*12.5
10*15
8*15

Close grip bench(about 8 inches apart)
8*95
8*115
8*135
(Got some help on the last rep)

Woo hoo I do t know about you guys but I'm tuckered and ready to eat!!! Man doing those flys and squeezing after each rep killlled me. I usually push through them but I decided to try something a little different

Oh and if there is anybody reading this trying to figure out the exercises I'm talking about. I apologize I do not know all the exact names of the exercises I'm doing never cared to remember plus the same crap has twelve different names. Just do my best to create a picture..

Shoulders and legs

Leg press
90lbs*10*10

Shoulder press db
55*10
65*8
70*8

Leg curl(hahah this machine only has numbers not weights. I did it on 5)
10*10

Seated Military press (smith machine)
115*8
135*8
155*8
165*3 and a half

Leg extensions (level 5. These killed my knee so stopped early)
6*10

Shrugs (went a little nuts with these today! I kept moving up cause I never failed)
205*8
225*8
245*8
295*8
315*4

Arnold press
35*8
35*8
40*8

Leg adductors(level 7)
10*10

Seated dumbbell lateral raises
30*8
35*8
40*8
45*10(these were jut intended to kill me)

Sit-ups on ball
3*15

Sit up machine
3*20

I tried a new leg press machine and thing went much better!! Shoulders feel great... Grr ran out of weight gainer and two days till pay day.

Back and bis

Dead lifts
185*8
205*8
225*8

Standing bent over rows
115*8
125*8
135*8

Standing db curls(no rest)
55*10
50*10
45*10

Close grip pull down
140*8
140*8
145*8

Wide grip standing lat push down
60*8
65*8
70*8

Wide grip lat pull down
100*8
105*8
120*8

Standing EZbar curls
95*10
95*10
95*10(had to rush these I normally move up to 115 but I had to get my daughter from one part of the club to the next. Lol)

Mercury starters db
55*8
65*8
75*8
90*8

curl machine
3*10
changed my position and did them one armed
3*8

Ball sit ups
3*15

Ab machine
3*20

Got a really good work out in today felt really good. I'm trying to do more stomache I've been neglecting it and it shows.

Chest and tri's
Bench press machine
190*8
210*8
220*4 and a half

Overhead tri's db
70*10
90*8
100*8
110*8

Db flys
35*8
40*8
45*8

Db skull crushers
30*8
32.5*8
35*8

Tricep push down flat bar
80*10 used a different machine than usual and this one was harder with the same weight?
70*8
70*8

Standing cable flys(high to low)
20*9
25*9
27.5*8
squeezing at the end of those kills me

Tricep push down rope
40*10
50*10
60*8
feel the burn yet I do

Stand cable flys(low to high)
20*8 three sets

One handed Reverse grip tricep pull down
17*8 three sets

Good f'n work out... Time for a big plate of whole wheat pasta and a table spoon of olive oil.

Good afternoon fellas

Legs and shoulder (yesterday)

Leg press
180*8
230*8
270*8

One handed shoulder press
55*8
65*8
70*8
75*7(left shoulder started to hurt)

Barbell Shrugs
225*8
275*8
295*8
295*8

Leg curls
3*8

Seated military smith machine
115*10
125*8
135*8
145*8

Dumbbell shrugs
70*10
80*10
85*10
85*10

Arnold press
35*8
40*8
45*8

Leg adductors
Full stack minus one
3*8

Seated lateral raises db
30*8
35*8
40*8
45*8(last ones were not pretty)

Front raise cable
15*8 three sets

Leg abductors
3*8

Lol threw some bis and tri's on ther for the pump goin to tahoe and just want the pump. Felt awsome

Did back and bis on sun but forgot the work out but it was similar to above.

Did chest and tri's
Bench press machine
170*8
190*8
210*8
210*8
210*8
190*10
170*10 my chest sucks I'm going to start actual Bench again ugh hope my shoulder can handle this.

Over head tri's
70*10
80*8
90*8
100*8
110*8

Bench flys
35*8
40*8
45*8
might start doing db press again also.

Easy bar skull crushers
85*8
95*8
105*8

Standing cable flys
25*8
30*8
25*10

Tricep push down(rope)
40*10
50*8
60*8
70*8

Standing flys (low to high straight arms)
25*8 three sets

One handed tricep pulldown reverse grip
12.5lbs*10
15*10
17.5*10

Man i puff up like a balloon now in the gym. On an off note I have removed dbol from the experiment. So test e from here on out lol I have a lot of dbol left. Saving it for the future......