walking lunges
4 sets

z squats
5 sets

sldl
4 sets

calves
3 sets

abs

decline db
4 sets

flat db
4 sets

incline db
4 sets

skull crushers
3 sets

dips
3 sets

cable pushdowns
3 sets

rack deads: pinned just below the knee
135x ?
225x ?
275x5?
315x2
335x2
365x2
385x2
405x1

pull ups
5 sets

t-bar rows
4 sets

incline db curls
4 sets

standing straight bar curls
4 sets

db shoulder press
5 sets

rear delt raise
5 sets

front delt raise
5 sets

2morow is my last test ever then boozing when our friend from maryland gets here to slam some beers ...friday slam some beers and eat with the family....saturday graduation...eat w/ family....slam some beers....sunday recovery from beers....monday SFW again

#'s are lookin solid man, nice progress

Good luck with your last final! And congrats on finishing this chapter of your life. Now onto the next chapter, adulthood, and it sucks a fat cock. So get back to school as fast as possible!

Word. What's the point of a log if you don't put what amounts you're lifting.

congrats on graduating bro, great accomplishment

gonna list weights and reps...still not gonna carry a note book around i'll just end up losing it and waste 5 minutes trying to find it inbetween sets or something just annoys me lol

supps right now are

no xplode
rpm
drive
on whey

diet is SFfood, and just watch carbs at night....

speed deads
135 x 5
185 x 5
185 x 5
185 x 5
225 x 5
225 x 5
225 x 5
245 x 3
245 x 3
245 x 2

barbel shrugs x pullups
225 x alot x bw pull ups
275 x bw pull ups
315 x bw pull ups
315 x bw pull ups
wish i went heavier on shrugs kind of winded though

t-bar rows chest suported x pullups
45 x a lot x bw pull ups
70 x 12ish x bw pull ups
70 x 12 ish x bw pull ups

skull crushers ez curl bar ( weight in plates)
20 x a lot
40 x 15
50 x 10ish
60 x 6ish

push downs
3 sets by #15

cable kick backs
2 sets by # 4

work out completed w/ in an hour speed deads w/ 10-15 seconds w/ in sets...next week will be heavy rack pulls...honestly love speed deads gives me a good pump in my quads and even though it's lighter weight the last sets get rough...did more pull ups than what i marked down....in between setting stuff up for shrugs i would run over and do pull ups just trying to get better at them and get a wider back...pretty much didn't rest much in between sets today and got a lot done real quick

off day

ive been going 2-3 on 1 off ....i may head up and do cardio if i get bored

shoulder press db
40 x warm up
50 x 12ish
60 x 8
60 x 8ish
50 x 12 ish

arnold press
30 x 12ish
35 x 9
40 x 4
35 x 9

smiles ( don't know what bar weighs so just plates)
20x a lot
30 x 12ish
40 x 12ish
50 x 10
60 x 6ish
40 x 10ish

front delt raise ( same bar just plates)
20 x 5
20 x 5
20 x 3

straight bar curls ( same bar just plates)
20 x a lot
50 x 8
50 x 8
50 x 6

incline db curls
30 x 12ish
35 x 6 ish
30 x 10ish
30 x 10ish

curl machine
50 x failure
60 x failure

good work out sweaty as fuck...today 4 drive..3 rpm..2 scoops of no xplode...finished work out in an hour ....a lot of energy and focus...im dead shower time

Arnold presses are a bitch.

SFW!!!

leg extensions
set 1: 10x10 13x6 15x2
set 2: 10x 10 13x5-6 15x1

squat machine
(9 for romo) x warm up
(12 for rodger the dodger) x 15
15 x 8-10
17 x 4

zercher squats
bar x some
135 x some
185 x 12
205 x 12
225 x 6
135 x 15

lunges
25 db x 2 trips

standing calf raises
230 x failure x 3 sets

abs

sweaty started off real good....should have droped down to 205 then to 185 on the zercher squats now that i think about it...just didn't feel like changing plates ...gotta be doing something right with legs though b/c im starting to get stretch marks on them real little squigly guys but still ..

rpm and drive: getting a nice pump and feeling engergized and can't wait to see when the drive kicks in how it feels ...no xplode is starting not to affect me so im gonna switch it up w/ a couple cups of coffee

lol i like the squats

incline db press
40 x warm up
50 x warm up
60x 15
70 x 17
80 x 10
80 x 6

cable flys
30 x a lot
40 x 10ish
40 x 10ish

hammer stregnth press
90 x a lot
140 x 12
160 x 10
160 x 10

flat db bench
80 x 10
80 x 12
80 x 8ish

standing military press
95 x 6
95 x 5

lat raise
20 x 5
20 x 5

been doing a little bit of shoulders on chest day too see if the extra work will help me get bigger...just trial and error i guess

pull ups
BW x 6
BW x 5
BW x 4
BW x 3
BW x 3
BW x 4

lat pull downs
45 x 15
95 x 12
105 x 8ish

rack pulls
225x 5
315x 4
365x 3
405 x 1..barely got it
315 x 3
225x 4-5

bb shrugs
135x alot
185 x a lot
225 x 12ish
275x 6ish

bo bb rows
135 x 10
155x 8
185 x 4

skulls crushers ez bar weight in plates
20 x alot
40 x 12
60 x 5
40 x 10ish

reverse push downs
3 x alot
4 x 5
4 x 5

overhead db tri extension
55 x 5
55 x 5


sweaty as fuck....and had to force my self out of the gym 2morow is a rest day ...
40 ...took pick right when i got home after pwo shit

taking the day off to recover and either gonna do shoulders/bis or legs 2morow depending on how i feel...