And...Here...We...Go

[The Joker]

Yo dudes. My work schedule just shifted big time and so did my work load. I am now getting up at 4 am and wot en training then working at 8 am and getting off work at 430pm.

I will answer your questions and respond to comments maņana!

[The Joker]

8-18-11
Day 86- Med Carb Day
Arms

Rope Pushdowns
10x90
10x100
10x100
10x110
10x100

Dips
8
10
12
12
12xChain
12x2 chains


Reverse grip pushdowns 1 arm
12x50
12x50
12x50
11x60
10x60

Cable Preachers
10x90
10x100
10x110
10x120
10x130

Rope Hammer Curls
10x70 x5 sets

So my schedule and work load/activity has changed. I normally trained at 11 am but that is all over with. I have to train at 515 am now. Today workout was lame but I had a great pump going. It will take a few days to get used to training this early.

I havent done cardio since Tuesday. I am just so drained from work. I am standing and kneeling and bending over and whatever all day now. My lower back is so sore. Better than just sitting in the office like I have been, that is for sure.

I am going to train shoulders tomorrow and legs on saturday.
---------------------------

8-12-11
Day 80- High Carb Day
Arms

CG Bench
10x135
8x185
7x225

Pushdowns
15x150 (stack)
12x150
11x150

ss

OverHead Rope Extension
10x110
9x120
9x110

Cable Preachers
10x90
10x110
10x120
8x140

Got called into work so left early.

I have had zero energy the last 4-5 days. Had none today. I should have been able to get more than 7x225 on CG Bench. But I said I would vid it and I am a man of my word.





Today is going to be a cheat meal day

--------------------------

8-5-11
Day 74- Med Carb Day
Arms

CG Bench
10x135
8x185
8x225 (F) PR

Pushdown
15x150 (stack) ss OH Rope Extension 12x100
12x150 ss OH Rope Extensions 12x130
11x150 ss OH Rope Extensions 7x130
9x150 ss OH Rope Extensions 5x130

Cable Preachers
12x110
10x120
9x130 (F) PR

I go/You go's with Partner To Failure each set
17x95lbs
9x95
4x95

behind back Wrist Curls
Fx70
Fx70
Fx70

Fun session. Good CG bench for me today. Definately feel a little drained.

Got 40 mins on the bitch later today

----------

7-30-11
Day 69- Med Carb Day
Arms

CG Bench
10x135
10x185
10x205
8x205

Pushdowns
12x150 (Stack)
12x150 SS with Over Head Rope Extension 12x70
9x150 SS with Over Head Rope Extension 12x70
9x150 SS with Over Head Rope Extensions 11x70

1 Arm Reverse Grip Pushdown
15x50
15x50
15x50

Cable Preachers
10x90
10x100
10x120
10x130

EZ Curls
12x75
12x75
12x75 (F)

Hammer Curls
8x50
12x40
12x40

Behind Back Bar Wrist Curls
20x70
20x70
20x70

Today is a much better day. I was in some shitty funk yesterday. I wasn't going to go to the gym today because I wasn't feeling it, but then Lori called me a pussy so ya know. I loved doing CG Bench. I have really missed that exercise and I had not shoulder or elbow doing it. So I hope to keep it in the routine.

[Austin_Bicep]

Yo dudes. My work schedule just shifted big time and so did my work load. I am now getting up at 4 am and wot en training then working at 8 am and getting off work at 430pm.

I will answer your questions and respond to comments maņana!

Still waiting homeboy.

[ZyklonB]

nice arm session, sucks you gotta be at the gym at 515 now...4am wakeup is hell...but as long as you get to bed early shouldn't be too hard to adjust to.

[The Joker]

Yeah MB. It sucks. And I will suck for a while until I get used to it. I don't feel awake really until ive been up for like 3 hours. And now I'm training by myself too. And I got the whole place to my self mostly.

I did shoulders this morning. It went alright.

I will answer all the questions later today when I'm off work. Indont have to go to sleep early tonight.

[David Lees]

Good luck in transitioning over to 5am training sessions dude. I would be a zombie... probably once Maria and I have a kid I'll have to start doing that to get my training in.

[The Joker]

AWESOME J!!! Keep it going homie!

Thanks man

What are your goals? WHat do you feel like you need to work on J?

Obviously, I need lose fat. I am going to have abs by 12/28- My 27th birthday. Which mean I will lose a lot of my pec fat which is a goal of mine. That is my goal.

What needs to be worked on? ALL! I need more shoulder width. Bigger arms bigger legs. Wider back ... blah blah blah. I know all this and am doing it.

hey J big diff in one month. alot leaner in the abs and can see a bit of a vacuum...imagine how it will be in 2 months

lol dude I have been dieting for 87 days. But I do appreciate the words. For reals.

Good luck in transitioning over to 5am training sessions dude. I would be a zombie... probably once Maria and I have a kid I'll have to start doing that to get my training in.

Word it sucks.! When is the kid coming. And I call dibs on God Father.

[The Joker]

What would represent what you have going on well?

A better picture. Among a ton of other things.

[The Joker]

8-19-11
Day 87- Med Carb Day
Shoulders

Seated Bar Press
12x135
12x135
12x125
12x135
12x135

Laterals
8x30
6x30
8x25
12x20
12x20

Cable laterals
12x30
12x30

Rear Delt Pec Deck
12x120
12x120
12x120

My lower back is thrashed from work. I couldn't do any shrugs and shit.

I wasn't moving impressive numbers as I was half asleep, but I had a crazy pump.

---------------------

8-13-11
Day 81- Med Carb Day
Shoulders/Calves

Seated Press
7x185+3 Forced

Seated laterals
10x25
8x30+4 Partials

Rear Raises
10x25
8x30
8x35+3 Partials

BB Shrugs
15x135x4 sets

Standing Calf Press
10x450
8x450

Seated Raises
8x200+3 Forced

Something is up. My strength is down and I run out of energy fast- All week. In my experiance, there is never just 1 reason for things.

40 mins on the tread later


------------

8-4-11
Day 73- Med carb Day
Shoulders

Seated Bar Press
10x135
8x155
8x185

Seated laterals
8x30
8x30 +3 Forced+ 4 Partials

45 Degree Laterals
15x20

Rear Raises
12x30
12x30

Shrugs
20x135
20x135

Back was killing today. I knew this was going to happen so I switced legs and shoulders around. But I am sure that I won't be able to effectively train legs manana so it will probably turn into an arm day.

Very Low volume today. But I had a huge and great pump all over. Decent session.

AND TODAY WAS THE FIRST DAY BACK FOR MY DAD SINCE THE ATTACK.


40 mins on the Bitch later tonight

-------------------

7-29-11
Day 68
Shoulders

Seated Bar Press
10x135
8x155

laterals
10x20
7x25
9x20

High Pulley Crossover Rear delt Thing
12x50
12x50
12x50

God. Yesterday sucked so bad. Absolutely no strength. No drive or motivation. I didnt want to train or eat.
7-21-11

Day 60 Med Carb Day
Shoulders-Biceps

Standing Laterals
10x20
10x25
10x30
10x30- 10 but not pretty
12x20

Seated Bar Press- Pinky on ring - Thumbless grip
10x135
7x155
4x184-4x155

Side Lean Laterals
12x20
10x25

Rear Raises-- I do these with bent over and my back parallel to the floor
10x30
10x30
10x30- 10x30 rowing style

BB Shrugs 2 sec Pause up top
15x135
15x135
12x185
12x185

BB Curls SLOW
10x95
10x95
10x95

Cable Preachers 2 sec Pause up top.
10x90
10x90
9x90

Hammer Curls
10x35
9x45
7x45

Well, today is the 60 day marker. And I need to put together some progress photos since it has been 2 weeks since the last ones. I will put them up this weekend.

Good shoulder and bicep day. I am fucking drained. I only got 5 hours of sleep. Gut rot woke me and I couldn't go back to sleep afterwards.

And I got cardio later- 40 mins of awesomeness


---------------

7-15-11
Day 54-Med Carb Day
Shoulders Biceps

Standing Arnold Press
10x30
10x40
10x50
10x50

Laterals
12x30
12x25
12x25
12x20
12x20

Side Leaning Laterals
12x20
12x20

Rear Raises
12x30
12x30
12x30

Barbell Shrugs
15x135- 5 sets barely no rest 2 sec hold at top. Crazy pump

Cable preacher curls - 2 sec pause at top
10x100
10x110
10x100
10x90

DB Curls -Both same time
12x25
12x30
12x35

In and out. Didn't have a lot of time today.

Decent session. I took it easy on shoulder presses and tried a different movement to see how the elbows took it. I had a crazy pump the whole time. I enjoyed doing more volume than usual. Still giving my triceps a break from direct work so I will be out of the gym manana and Sunday. Back day on Monday. Wednesday I was looking forward to a high carb day (Thursday), and now I hate high carb days. No much food.

40 mins of cardio later today

-----------
7-8-11
Day 48- Med Carb day
Shoulders/Biceps

Seated Shoulder Press
10x135
8x155
6x190 PR

Seated Laterals
8x30
7x30 + 2 Forced + 3 Partials

Standing laterals
10x30
9x30

Cable Laterals
8x40

Rear Raises
10x35
8x40 + 2 Partials

Shrugs 2 count on top
15x135
15x135
15x135

EZ Curls
10x115 PR
8x115
7x115

Con Curls
10x40
10x40

Good session today. I did biceps with shoulders because the skull crushers I did last week aggravated the tendonitis in my elbows. So I am not training them directly this week. They got plent of work on chest day, like always. So tomorrow and Sunday will just be cardio days/ low carb days.

40 mins of cardio later today.

_____________

7-1-11
Day 41 - Med Carb Day
Shoulders- First real Shoulder in a while. They have been hurting. And Training shoulders has been bugging the Elbows. Not anymore


Seated Bar Press
8x135
8x155
6x185+ 1 Forced --- Havent Presses this since Feb. Shit, I haven't done this exercise with any real weight since Feb. I am very happy to get this. I didn't lose any strength on this move.

Seated Laterals
7x30 + 3 Forced + 3 Partials PR

Low Pulley Cable Laterals
8x40
7x50 + 2 Forced + 1 Forced Neg

Bent Over 90* Rear Raises
8x35
8x40 + 3 Partials

DB Shrugs
10x80
8x100
8x120 + 2 Partials

Leaning off the Rack Laterals
10x25
10x25

7-2-11
Day 42- Med Carb Day
Arms

Ez Curls
10x75 wu
10x75 wu
8x115
6x125+ 2 Forced


Seated DB Curls
8x35
8x40
6x50 +3 partials

Con Curls
8x40
6x45 + 2 Forced (Right Arm)
8x45 (Left Arm)

[The Joker]

8-20-11
Day 88 Med Carb Day
Back day

CG Pulldowns
10x160
8x180
8x200
7x210 + 2 partials

Hammer Rows Over Hand
12x135
10x180
8x205
7x205 + 2 Forced

CG Cable Rows
12x160
9x180
10x160
11x150 +2 Partials

Rack Deads
15x135
12x225
7x315 Stopped because I could feel my back not liking it. My son vid'd it and I could see why it was hurting. There is almost no leg drive. I have never really video'd my own shit before to check form. I will definately work on this because this is a easy thing to fix. Easy. I feel like a dumbshit about it too because I am all about form and not cheating and blah blah blah.

So then I did some

Supermans
12
12
12
12

stretched out and did a set of

Chins to failure
14

With my new work schedule, I am going to be training back and chest on Saturday and Sunday with my training partners. Those are the days were I need spots and forced reps the most. I can handle the other shit by myself. My Partners don't want to train at 5am with me...

And my last 2 back days have been shit and unworthly of posting so that is why there is no record of them below.

------------

8/8/11
Day 77 Med Carb Day
Back

WG Chins
10,12,12,10,7,5

V grip Pulldowns
8x180
9x180+2 Forced

Hammer Rows
12x135
10x180
8x225+2 Forced

Seated WG Cable Rows
10x150
8x180
8x200+2 Partials

Cable Face Pulls
12x150 (stack) ss Very Wide Pulldowns 12x110
12x150 ss Wide Pulldowns 12x110
12x150 ss Wide Pulldowns 12x110

Good session today. My lower back was/is a bitch but I tried to do moves that didn't compress my spine today. Worked well.

Should get 40 on the treadmill tonight.

------------------

7-24-11
Day 63 High Carb Day
Back

CG Pulldowns
10x200
8x220
8x220+2 Forced

Bar Rows
12x135
10x185
10x185
10x225

Deads-
12x225 OH
12x225 OH
10x225 Over under Didn't like it

DB Rows
12x100
10x110
8x120 Each arm

WG Chins
6 - Failure
4 - Failure lol

Good session. My lower right erector started bugging during BB Rows. That is why I didn't row more weight or pull more on deads and why I tried over under grip.


I did back today because I won't be able to get in and do it on my normal day- Monday. Too much shit to do. It will be good because I will be fresh for chest on Tuesdsay.
-------

7-18-11
Day 57- High Carb Day
Back

CG Pulldowns
10x180
10x200
9x220+ 8x170

Barbell Rows
8x225
7x245
7x245 (F)

Deadlift
10x225
10x225
10x225

DB Rows
10x100
17x120s PR

Throw up after the DB rows. I told my training partner that I would do one more rep that he did on those. So he got 16, I got 17. I know the deads are not heavy but I am happy with 3 sets of 10 with that weight and no back pain. Next week I will do 275 for 3 sets of 10 and so on. So, PTarlton, before you ask me why didn't pull like 500 lbs then squat some, its because my lower back is fucked up. Good session today. I am happy with it. I would like to get some WG Cable rows after DB rows, but wasn't going to happen.

No elbow pain today.

No Cardio later

----------

7-11-11
Day 51- Was Going to be High Carb. Now it is going to be low Carb
Back

Today was a bust. My elbows and shoulders kill today. Everything hurt and I could feel like old injury creeping up in my right elbow again while doing bar row, so I called it.

Today was supposed to be a high carb day but I am switching it to low carb and doing cardio today. I don't normally do cardio on Mondays - back- and Thursdays - legs-, but since today sucked, I am doing cardio.

__________________

7-4-11
Day 44 High Carb Day
Back

Wide WIDE Chins
10,10,10, 8, 6

Bar Rows
10x185
8x225
7x245+ 2 Partials, 10 sec Rest 1 more rep

DeadLifts
12x225
12x225

Neutral Grip Shoulder Width Pulldowns
8x170
8x160

Wide Wide Pulldown
12x160
12x160

DB Rows
10x120 PR
8x120 + 1 Partial (Both Arms)

Bar Shrugs
12x135
12x135

Good session today. I did things out of order than usual. I did pulldowns in the middle instead of either first or right after chins. As today is the first day that I was able to real sets deads with any kind of weight off the floor and have no pain or tightness in my low back. Awesome. Things seem to get going very well for me right now training wise. I really hope they stay that way. And last week, DB Rows thrashed my low back, but not this week.

Was only able to train with one meal in me.
____________________________________

6-27-11
Day 37- High Carb Day
Back

Wide Grip Chins- Very Slow and controlled.
10 10 10 9

Neutral Grip Pulldowns
10x180
7x200 +3 forced

Bar Rows
10x185
9x245 +1 Partial PR

Dumb Rows
10x100
8x120 PR

Then I tried to do deads but my lower back wasn't having any of it. It is still thrashed from throwing Hay on Saturday, lame. The gym was kind of packed today with idiots (not normal for that time of day) and I couldn't get in seated cable rows or Hammer rows. It was like Monday has become international Back day. But all in all it was a good back workout. I had a great pump going and great connection with the muscles.

**The Lower intensity sets are not shown**
_____________________

6-20-11
Day 30 High Carb Day
Back

Pulldowns Shoulder width Neutral Grip
10x190
8x220
7x230 + 2 Forced PR

Bar Rows
8x185
8x225
6x245 PR

Hammer Rows
8x135
8x180
6x235 Each Arm PR

Seated WG Cable Rows
10x190
8x200
7x230 a PR but alittle sloppy. So, I am not going to count it as such

DY Deads
8x225
6x315 This is the second week ever doing them.

Great session today. My son joined up for the summer at my gym. And After I did my set of DY Deads he asked me to show him how to do rack deads with 135. I picked up the bar and that was the Heaviest 135 I have ever felt. I totally dig doing deads like Dorian did them. Holy shit.

Anyway, it is my dad, me and my son again for the summer. Awesome!

---------------Last weeks.

6-13-11
Day 22- High Carb day
BW 235
Back Day

Neutral Grip Semi Narrow Bar Pulldowns
10x190
7x220+ 2 Forced PR
6x210 +2 Forced PR

BarBell Rows
10x185
8x225
6x235 + 1 Partial

Hammer Rows
10x135
6x180
7x230 +2 Forced (Left Arm) 6x230 +2 Forced (Right Arm) PRs

Deadlift from Floor
12x135

DY Deads
8x225
7x225

Good work out. I wanted to see if I could do deads from the floor with out my back acting up. I guess I can. And deads DY style are tough. Feel great.
__________________________________________

6-6-11
Day 15 High Carb Day
BW 234
Back

Reverse Grip Pulldowns
12x160
10x190
8x210 + 3 Forced +1 Neg

DB Pullovers
12x40
12x50
12x60

HS Rows
10x135
8x180
9x225+2 Forced (Right Arm)
7x225+3 Forced (Left Arm)

Smith Rows- Cuz my lower back was feeling weird
12x135
10x225
8x245 + 2 Partials

Seated WG Cable Rows
8x190 + 2 Partials PR

Good session. I don't think I set my alarm last night so I slept in and was late for work and didn't get my normal 2 meals in before training like I usually do. I could definitely feel it.

Didn't push the pullovers to hard because I am still getting used to the movement but I love it.

Last weeks back day
----------------------------------

5-30-11
Day 8- High Carb Day
Back


WG Chins (Slow Negs) 11, 9, 7
DB Pullovers
12x50
12x60
10x70

Reverse Grip Pulldowns
10x170
8x200
7x220+2 Forced

Bar Rows
8x225
5x275- Too Heavy. I thought I could have got 8.
8x225- Failed at 8.

Seated WG Cable Rows
10x170
8x180
7x190+2 Forced Reps + 1 Neg

Good session. Today I set the baseline for my next back day as far as what weights to use for my new style. I was going to do Deads, but after BB Rows, my lower back felt pretty iffy and didn't want to push it. I am not "injuried" at the moment and this is the first time in a few months and I really want to keep it that way.

Anyway, I had a great workout, I was super pumped all workout. I have not done pullovers in a long long long time. Felt good. I need to work on my shoulder flexibilty but it is not that bad. I need to work on my over all flexibility. But I can still touch my toes.


My forearm veins are pumping out more and I am getting some front delt veins coming to the surface.

[woodswise]

Hey bro, what are supermans???

[The Joker]

8-21-11
Day 89- Med Carb Day
Chest

Incline
12x135
6x185
6x225
6x245
4x250 PR

Flat
12x135
12x135
10x185
8x185
8x185

Incline DB Press
15x40
15x40

Dips
10
10
10
10+Chain
10+2 Chains-4x1Chain-3xBW

Today was a blast.

40 Mins of cardio later today

Off tomorrow.
--------------------------------------

8-16-11
Day 84 High Carb Day
Chest / Delt / abs

Hammer Incline

10x1pps
10x1.5pps
8x2pps
6x2.5pps
6x3pps +2 Forced and 1 Forced Neg
11x2pps-10x1pps

Machine Press

11x135
12x120
9x120
12x105
9x105

Dips

10
10
10xChain
10x2 Chains

Laterals Crazy burn here with the baby weights.

15x10lbs Slow
15x10lbs slow
15x10lbs slow

Reverse Crunches till I failed

Leg Raises till failure

Good session today. I wanted to change it up so I hit the Hammer Incline. I also wanted to beef up the volume too. It was awesome. I still have a crazy pump hours later.

My issue with running out of energy is over. I raised my carbs up which was my problem. I had lowered them too much. And the last 3 days if I felt like having a beer or a cookie or two or a little ice cream, I had some. I feel like that helped. But enough of that shit. Back on this shit 100%.

Got 40 mins of cardio later.

-------------

8-9-11
Day 78 HIGH CARB DAY
Chest/Calves

Incline
8x185
6x225
6x235 (F)
5x225+1Forced--stripped to 135x7+1Forced

Bench
12x135
8x185
8x165

Incline Flyes
Bugged the Shoulder

Dips
16
13

Seated Calf Raise
After warm ups 8x200--stripped to 160x5

Good session. Today was the first time I had done Bench Press with anything over 135 in years. I tried to do it with my elbow tucked instead of out like BBers do it. Different and good. But I was fried after inclines so...

No Cardio today!

-----------

8-2-11
Day 72- High Carb Day
Chest

Incline
8x185
6x225
5x245+1 Forced PR

Machine Flat
8x180
7x180+1 Forced

Dips SloMo
15
12
11

Pec Deck 2nd Half of ROM
15x105
13x105 (F)
11x105 (F)

Stretched and Foam rolled my arm pit and back.

Good session. Simple. Didn't sleep well last night.

And Chest days are now 1 of my 2 high carb days instead of back and legs. Chest and Legs. Because my lower back has been preventing from pushing it hard on back. Same with legs but for now, I'm going to just place the other high carb day there.

------------------

7-26-11
Day 65- Med Carb Day
Chest

Incline
8x185
6x225
6x240
12x135

Flat Db
10x80
8x85
7x95+1 Forced

Flat Bench
12x135
12x135
11x135

CG Bench
10x135
10x135
10x135
SuperSetted with
Cable Flyes
Fx70lbs
Fx70
Fx70

Good stuff today. And after wards I did some DC Stretches. I'll do triceps later this week.

40 Mins of Cardio later today.

7-19-11
Day 57- Med carb days
Chest Triceps

Incline
10x185
8x225 (F)
4x225- 4x185- 4x135

Flat DB Bench
10x80
10x70
10x50

CG Bench
10x135
10x135
10x135

Pec Dek
12x120
12x120
12x120

Over DB Ext
10x70

Pushdowns on Pulldowns
12x80
12x80
12x80

Kickbacks
15x20lbs

Ok session. I was working hard but the strength was just not there today. Especially on DB Press. Probably still drained from yesterday. But I have a great pump all through out the workout. I tried doing CG Bench. First time years. Went ok. I will continue to do it. Probably not OH DB Exts. Pushdowns and kickbacks felt ok but by the time I got there I was done. strength was shit. I will also continue doing triceps on chest day. I wanted to see what Tricep moves would bug my elbows too. That is why I did 1 set here. 3 there ...

Not strong like my other TJ Homeboys today lol

40 mins of cardio later.

------------

7-12-11
Day 52- Low Carb Day
Chest

Incline
10x185
9x205
6x205

Flat
12x135
12x135
12x135

Cable Flyes
12x70
12x70
11x70

Yesterday my shoulders and elbows were killing me. Today they don't hurt. I went lighter on the poundages and slowed my rep speed down to make it harder. Only did 3 moves and got a good pump going.

Personally, it is a shitty day. Not going into it.


Got 40 mins of cardio later.
--------

7-6-11
Day 46 Med Carb Day
Chest- Medial Delt

Incline
8x185
6x225
6x240 PR
6x225+10x135

Decline Machine Press
8x180
6x195+1 Forced PR

DB Touching Neutral Grip Incline Press
12x25 Slow Mo
12x25 Slow Mo
12x25 Slow Mo

Flat Bench (Pauses)
12x135
10x135
10x135

Cable Flyes
10x70
8x90

Power Laterals
8x50
8x50

Laterals
12x25
12x25

Good session. Hit some PRs. Good stuff today

Got 40 Mins of Cardio coming my way later today.

______

6-28-11
Day 38- Med Carb Day
Chest

Incline
8x185
6x225
6x235+ 1 Forced

Flat Db Press
10x80
6x90
6x100 +1 Forced

Incline Flyes
10x50 wasn't feeling these so I Did some dips insteads

Dips - Havent done dips since Feb because they used to bug my elbows. Not today
12 12 10 10

Flat Bench
12x135 12x135

Good Day today. I was only able to eat 1 meal before I trained so I am suprised it was as good a session as it was.

My back is so sore. Holy shit. Awesome.


42 Mins on treadmill @ 6 PM- Done
____________________

6-21-11
Day 31 Med Carb Day
AM Pre Shit BW 236.5
AM Post Shit BW 230!- I weighed my self 5 times after that to make sure the scale wasn't broken. Like a Boss
Chest

Incline
8x185
6x225
7x225

Flat Db
8x70
8x80
8x85

Flat Bench
12x135
12x135

Incline Flyes
10x45

Todays workout was a bust. I could not get the mojo going. No strength. No intensity. Just sucked. I think I am still taxed from yesterdays back day. SVT, remember when you asked Joe if training back the day before chest effects your chest day? It does. That and I am stressed the fuck out because of work. That is why I haven't been on here as much lately. WORK! I am not sleeping either. This is weird too because with the exception of today, all my workouts have been going great on no sleep, lots of work and lots of stress. I feel sick, tired, pale, no appetitie and I am sweating way more than normal today.

Anyway. I am not going to open up about it and go into detail.

I have 30 minutes of Cardio coming my way later today.

230 lbs is a new low for me. Last month at this time, I was 240. I am stronger now and am in much better condition.

last weeks
------------------

6-15-11
Day 24 Med Carb Day
Chest/Calves

Incline
10x185
7x225
7x235 +1 Forced PR

Flat DB Press
10x70
8x80
6x100 +1 Forced

Incline DB Flyes
8x55
8x60 (F)

Standing Calf Press
10x270
6x360
10x450 +3 Forced PR

Seated Calf Raise
10x150
8x225 +3 Forced PR

Good session today. I had lots of energy.

And over the last 3-4 days I have had almost no motivation to stick to my diet or cardio. I have though. I just really really didn't want to. And last night when I was shaving, the dieting/cardio/and heavy training became obvious. More veins, side and top abs are coming in my shoulders look bigger, and my waist is smaller! And other stuff. It gave me back the motivation and drive I needed.

_____________

6-7-11
Day 16- Med Carb Day
Waking BW 235.5
BW after going to the bathroom- 231!
Chest Day

Incline
10x185
8x205
7x225 (F)
6x225 (F)

Machine Press
10x165
9x180 + 1 forced

Incline Flyes
10x50
8x60
8x70 + 1 Forced

Laterals
10x25
8x30-

I had a good one.

30 mins on the tread when I get home from work. Yeah Buddy.

---------------------------------------
Last weeks

5-31-11
Day 9 Med Carb Day
BW 237

Incline Press
10x185
6x225
6x235+1 Forced PR

Bench
12x135
12x135
12x135

Incline Flyes
12x40
8x60
8x70+ 1 Forced PR

Seated Calf Raises
8x150
8x175
9x205+2 Forced Reps

Good session. Very Pleased. Last night, I had the wife grind her knuckles into my rear delt area to break up a knot I had. It is so sore today but feels so much more loose. Tonight I'll have her to the same to the left shoulder.

36 mins on treadmill at 5 PM

[The Joker]

Hey bro, what are supermans???

The jist

[David Lees]

250 x 4 Incline PR FTMFW!!! Way to go J! Next session I expect 6 out of you...

[The Joker]

Fuck yeah man, that is the plan!

Thanks man!