Woot woot
Back and bis

Straight leg dead lifts
205*8
225*8
245*8

Upright rows
115*8
135*8
135*8

Easy bar curls
105*5
105*5
105*5
105*5
115*5

Close grip lat pull downs
160*8
180*8
180*8

Close grip lat push down
67.5*8 three sets

Incline Bench curls
30*8
35*8
35*8

Wide grip lat pull down
120*8
140*8
140*8

Incline bench revers flys
25*10
30*8
35*8
40*8

Curl machine
3 sets of 8 helping myself through them

SQUATS well smith machine ones but hey was able to do them. I know this weight is for highschool girls but im still rehabing these things. basically did them in a way where i dont have to move my ankle. i only counted the weight on the bar no the bar cause on a smith machine thats like a pound.
140*10 three sets

Leg extensions
3*8

Alright the work out was awsome. I bought a knee strap and wrist wraps both helped big time. Post work out nutrition has been horrible last couple days. Got to get back on track. Oh and hung out with my pops and he pretty much hinted he knows about my expirementand can tell.

Chest and tri's

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

Over head tri's db
90*10
100*8
110*8

Decline Db flys
35*8
40*8
45*8

Ez bar Skull crushers
80*10
90*10
100*8

Cable flys
25*10
30*8
30*8

Flat bar tricep push down
90*10
90*12
90*15

Rope tricep push down
60*10
60*10
70*8

Cable flys- low to high
25*10 three sets

One armed reverse grip pull down
17.5*10 three sets

Held 80lb barbell behind my backhand rolled it from finger tips to the top of my palms. Three sets of 12

That was yesterday!!

well last post im moving to the contest page!!!

yesterday was shoulders and legs

Smithmachine squats
140*10
180*8
200*8-thats plate weight

Shoulder press
65*8
70*8
75*8

leg press
180*10
270*8
320*5
360*5
410*5
450*5
yeah baby!!!

seated military press(smith)
90*10
110*8
130*8

barbell shrugs
225*10
315*8
365*8
405*7
315*8
225*8

leg curl
3 sets of 10

seated lateral db raises
35*10
40*8
45*8

standing front raises db
30*8
35*8
35*8

leg raise
3 sets of 10

lateral rases cable
25*10
27.5*10
27.5*10

leg adductors and abductors
3 sets of 10

front raises cable
12.5*10 three sets

Alright I'm back to it today. Took a little break after the contest. Got to get back to eating big and lifting!

Chest and tris

Chest press machine(plate weight)
90*15
90*10
180*10
200*5
230*2
210*5
200*5

Decline skull crushers ez bar
65*10
75*10
85*7

Incline db flys
35*8
35*8
40*7

Over head tricep extension
60*10
70*10
80*10

Tricep push down rope
40*10
40*10
40*8-then kept moving down in weight now rest till they were toast!

Standing cable flys high to low
30*10
30*10
30*10- low to high
30*8 done

Happy to be back in the gym. Ate a ton of food right after to 2-3 cups brown rice and a package of lunch meat I think it was 20 slices of oven roasted turkey.

Legs and delts
Squats
185*10
225*6
235*6
245*6
255*5
265*5
275*3

Seated db shoulder press
55*10
55*8
55*8

Leg press
270*8
360*6
450*4
Lol I did not have any more left in me

Bent over lateral raises(rear delt)
20*10
25*10
30*8
35*6
40*6

Seated Leg curl
165*6
165*8 three sets

Did some front raises with cables but shoulder was killing me. Then I had to get back to work.

looking good skinny , keep it up :)

Thanks man I'm trying to get that squat up to at least 315. I'm sore and eating like a savage. I guess I should start logging my diet again.

10-26 food
Cup frozen berries-two scoops soy protien-half a cup oats- 500 ml milk. all blended into a smoothie

1lb hamburger +little over a cup cooked brown rice

Second shake less berries more soy protien .5 liter milk

Three burritos-half a can plain pinto beans 1lb steak and cheddar cheese

Way to power thru brotha!!