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.