9/19

Squat- 235 x 6/6/5/6
Leg Press- 620 x 8, 670 x 6/8
Leg Curl- 130 x 12, 135 x 11, 140 x 12
Calves- 3 x various
Abs

9/18

Slight In Press- 170 x 7/7/6/6/7
Weight Vest Push Ups- 4 sets x 15-20
Side Lat Raise- 25 x 12, 30 x 10/10
Tricep Pressdown- 130 x 12, 150 x 10, 160 x 8
Abs

Solid workout, loads of energy...ate a little too much cake last night, but back on track today.  The birthday is rough with everyone wanting to take me out to lunch or grab a beer since I haven't been eating out or drinking really.
Did not have a spotter today and did not want to do incline db presses..went with weight vest push-ups switching grips/angles/and ranges of motion...enjoyed the change and definitely hit the chest/triceps pretty hard doing it.
Looking thicker, feeling stronger.  It's tough not seeing ripped abs anymore, but I like the strength gains and enjoy the heavy lifting.  Knowing I can get lean does make it easier when i think about loosing my abs though.

9/16

Squat- 205 x 8, 215 x 8, 225 x 8/8, 235 x 6
Deadlift- 315 x 5, 335 x 4/5, 345 x 4
Wide Lat Pull- 145 x 10, 150 x 8, 160 x 8
Barbell Curl- 70 x 10/10/10

Squats felt strong, hit 235 for 6 and that's an improvement from last week.  Deadlifts were solid too.  Felt good pulling some weight. Looking to keep pushing and making progress this coming week.

9/15

Slight In Press- 170 x 6/6/6/5/4
In Db Fly- 60 x 10/10, 65 x 9
Front Db Raise- 20 x 10/10, 25 x 8
Tricep Cable Ext- 15 x 12/12/12

Solid workout, felt strong and liked the reps I hit.  Chest already feels sore, triceps got a nice pump and are tight too.  Over the next few weeks hoping to have an increase in weights and see some differences.

9/13

Squats- 225 x 6/6/6, 235 x5/5
Leg Press- 360 x 10, 450 x 10/10, 540 x 7
Lying Leg Curl- 80 x 12, 85 x 10, 90 x 9/10
Calf Raises/Presses- 3 x various

Cardio- 10 sprints x 10 seconds

Decent workout.  Hit 225 for 3x6, but could not get past 5 reps at 235...did not want to sacrifice any ROM or form for an extra rep- not worth it.  Leg Presses were strong...not sure exactly how much weight i really was doing---worked out at a different gym, but last session hit 680 for 10 reps, so i'm guessing that 540 was closer to 700 lbs.  Like doing the lying curls, feel more pull/ROM in lying instead of seated.

9/12

Slight In Press- 170 x 5/6/6/6/6
In Db Press- 75 x 8/8/8, 65 x10
Side Lateral- 25 x12, 30 x 9/9
Tricep Pressdown- 77.5 x10, 80 x 9/9

Cardio- 20 mins steady elliptical

9/10

Squat- 205 x 10/8, 215 x 7, 225 x 7/7
Deadlift- 295 x 5, 315 x 5, 325 x 5
Wide Lat Pull- 140 x 10/8, 145 x 10, 160 x 7
Barbell Curl- 70 x 10/10/10

Strong workout.  Squats and deads felt good.  Getting deep ROM with the squats and a strong pull on the deads.  Enjoying the heavier lifts right now.  Think I am getting thicker, loosing most of the definition in my ab area.  Trying not to let that bother and just keep thinking about getting thicker and wider.

9/9

Slight In Press- 170 x 5/6/6/5/5
In Fly- 55 x10, 60 x 10, 65 x 8
Front Raise- 20 x 10/10, 25 x 8
Cable Ext- 15 x 12/12/12

cardio- 10 mins steady

9/7

Squat- 205, 215, 225 x 6/6/6, 235 x 5, 185 x10
Leg Press- 620, 640, 660, 680 x 10/10/10/10
Leg Curl- 120 x 12, 135 x 10, 145 x 8
Calf Raise- 200, 190 x 20/20, 150 x 25

Cardio- 10 sprints x 10 secs

Squats felt strong, happy with the weight so far, still keeping the ROM.  Leg presses were strong too, felt like i was getting stronger as the workout progressed.

9/6

Slight In Press- 165 x 6, 170 x 6/6/6/5
In Db Press- 75 x 8/8/8/8
Db Side Lat- 25 x 10, 30 x 10/10
Tri Pressdown- 72.5 x 10, 77.5 x 10, 80 x 8

Cardio- 30 mins steady on bike

Good workout, presses felt strong.  Strength feels like it's increasing.  Db presses were strong.  Happy with where I am as long as the strength keeps going up.

9/4

Squat- 190, 195, 205, 210 x 8/8/8/8
Deadlift- 275, 295, 315 x 5/5/5
Wide Lat Pull- 140, 145 x 10/10, 160 x 6
Barbell Curl- 70 x 10/10/10

Cardio- 10 sprints x 10 secs

Today's workout was a good one.  Pretty much hit all reps and was getting complete ROM in every lift.  I was happy with the weight I used and I think by next week i'll be able to increase weight without sacrificing reps.

9/3

Slight In Press- 165 x 7/7/6, 170 x 5
In Db Fly- 50, 55, 60 x 10/10/10
Front Db Raise- 20 x 10/10, 25 x 8
Cable Tri Ext- 15 x 10/10/10

Felt good getting back in the gym after an off day.  Strong workout, the presses felt good and got a nice pump from the raises and extensions.  Diet was awful the past 2 days and getting back on track is a must.  Prepping my food for the week and coming back strong.

9/2

Off day from the weights today, getting some rest and recovery.

Had a rough patch diet wise yesterday.  Food cravings were going through the roof.  Think I ate more food yesterday than I did in the past month.  The 5 scoop sundae from Friendly's was pretty good, but the all you can eat sushi and super-melt sandwich put me under the table.

Back on track today and getting ready to hit the weights hard tomorrow.

9/1

Squat- 185, 195, 205, 215 x 6/6/6/6
Leg Press- 620 x 8/10/10
Seated Leg Curl- 105 x 12, 120 x 10, 135 x 9
Calf Press- 390 x 20/20/20/20

Cardio- 10 sprints x 10 secs

Legs are something that I need to work on.  I need to put on quality size and mass in my legs, get em looking like tree trunks instead of seagull legs.

The workout went well.  Hit the squats for 6 reps each set and got the full ROM every rep; same with leg press.  Next day of squats I will start my working sets at 195 and aim to hit 225 for 6.  For the leg presses and curls I will make similar changes and only add weight if the full ROM is there.

8/31
After months of hard work, I finally hit the stage.  Overall it was a great first experience and I am even more anxious and hungry to get back out there.  I didn't place as high I would have liked, but I know what needs to be done and I expect to do much better my second time around.

It's time to start eating and lifting to grow.

Slight In Press- 165 x 5/6/6/6
In Db Press- 70 x10, 75 x 8/6
Side Laterals- 20 x 10/10, 25 x 10, 30 x 10
Tricep Pressdown- 65 x 12, 72.5 x  10/10

Solid workout, felt pretty good throughout.  Fatigued on my last set of dumbbell presses.  Looking to increase my strength in all lifts and put on weight without turning into a fat mushy man.