had a morning jogg to start off the day...SFW in a bit

Front Squat
135 x 12
155x 10
185 x 8
205 x 5
205 x 6

leg press
4 plates x 20
6 plates x 20
8 plates x 15
10 plates x 12
10 plates x 12

leg extensions
6 x failure....like 30 plus
9 x failure prolly around 20
10 x 20
10 x 20

stand calf raises x 3 sets

abs


weighed in at 206 today down any where from 4-8 pounds

last night

incline bench
135 x 10
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5

military press
115 x 7
115 x 8
115 x 6
115 x 6

bent over bb row

185 x 7
185 x 7
185 * 6
185 * 6

curls weight in plates
70 x 10
70 x 10
70 x 10
70 x 10

tricept pushdowns

4 sets

just got back from SFW

dl
225 x 3
315 x 5
315 x 5
315 * 4
315 * 3
315 * 2

Shrugs
135 * 20
225 * 12
275 * 12
275 * 10
305 * 8

Leg Press

2p x warm up
4 p x warm up
6 p x 20
8 p x 12
10 x 12
10 x 10

calf rases x 3 sets

cardio on mill for 15 minutes run for a few minutes walk for a few minutes interverals.....diet solid tuna all day......only cheat for the week was a p-zone for pizza hut but oh well thought i need extra carbs deads anyways ....drove 20 miles so i can buy some more bronkaid

today i just did cardio....i ran on the bike path around the park i think it was a little more than a mile...plus i walked to and from to the bike path.

incline bb
135 * 10
155 * 6
155 * 5
155 * 5
155 * 5
155 * 6

Standing military
115 * 8
115 * 6
115 * 5
115 * 5

db shoulder press
50 x 10
50 / 10
50 * 8
50 * 8

barbel curl
65 x 12
95 * 6
95 * 6
95 * 6

skull crushers weight in plates
40 x 15
50 x 12
70 x 10
70 x 10

ez bar curl
70 x 10


ran on tread mill for 10 minutes

lower back felt funny....like when i twist it would hurt a tad bit ...i dunno we'll see

door was locked at the gym tonite WTF SFW 2morow morning

last night

front squats 5 sets
leg press 5 sets
leg extensions 4 sets

10 minutes on the eliptical


sfw again here in a few hours

incline BB
135 x 10
155 x 6
155 x 7
155 x 6
155 x 7
155 x 6
155 x 5

standing military
115 x 9
125 x 5
125 x 3

rear delt raises
20 x a lot
20 x a lot
20 x a lot
20 x a lot

cable kick backs
3 x 15
4 x 12
4 x 12
4 x 12

standing db arnold presses
30 x 12
35 x 10
40 x 5
40 x 5

ran on tread mill for a mile

i feel like im dropping fat but im not losing any weight but im also feel like im getting a tad stronger diet is pretty much tuna tuna tuna tuna tuna tuna protien shakes and whole wheat whole grain bread, and oats...switched it up to caned shrimp yesterday for something new ohhhhhhhh and eggs

When i do cardio im just trying to get as much endurance as possible. Running is starting to come easy now. Just gotta keep from getting bored.

Seated Rows
120 x 12
185 x 10
205 x 8
205 x 8
205 x 8

Bent over barbell row
135 x 12
185 x 5
205 x 3
185 x 5

hammer curls
40 x 12
45 x 8
50 x 5

ez bar curls weight in plates
70 x 8
70 x 8
70 x 8

ran a mile on the mil...part of it was on an incline ivan drago style. Also, weighed in at 205

Canned shrimp sounds fucking disgusting.

just got back from SFW

rack dead pinned at middle of the shin

135 x 10
225 x 10
315 x 8
365 x 5
385 x 3
405 x 2
315 x 5

shrugs
135 x 30
205 x 20
225 x 15

leg press
4 plates x 12
6 plates x 20
8 plates x 12
10 plates x 10
10 plates x 10

calf raises

ran on treadmill for around a mile....part of it was on an incline of 12 ...then walked for 10 minutes ...too yesterday off from SFW and cardio...think it helped a bit ....canned shrimp is awesome ...gonna bust out some canned crab 2morow at work...put a little pepper in that guy...

Incline BB
135 x 10
155 x 7
155 x 7
165 x 4
165 x 4

DB shoulder press
50 x 12
55 x 10
60 x 7
60 x 5

rear delt raises
15 x 20
20 x 15
20 x 15

ez bar curls in plates
70 x 10
70 x 10
70 x 10
70 x 10

over head tricep extensions in plates
70 x 5
70 x 5
70 x 5

cable push down with rope
10 x 10
10 x 10
10 x 10

tread mill for 15 minutes ran a little walked a little...ran a little on a really high incline

cardio 2night...2morow off....diet nothing but tuna and oats and water today

DL
225 x 5
315 x 4
315 x 3
335 x 2
365 x miss
365 x miss
365 x miss
315 x 2

BB Shrug
225 x 20
275 x 12
3315 x 8

Straight leg DL
135 x 10
135 x 10
135 x 10

leg curl
5 x 30
7 x 20
9 x 12
9 x 10

15 minutes on eliptical

incline BB
135 x 10
155 x 10
165 x 6
165 x 6
170 x 3
155 x 5

DB shoulder press
60 x 10
65 x 5
65 x 6
65 x 6
65 x 6

Rear Delt Raises
25 x 10
25 x 10
25 x 10

skull crushers in plates
40 x million
50 x 15
60 x 10
60 x 10

tricep pushdowns 4 sets

15 minutes on eliptical


diet...tuna tuna tuna tuna tuna tuna and throw some oats and protien shakes in there some where