OUMoneyMan's journal

[OUMoneyMan]

Been writing down every set of every workout in a log for over a year now, so I figured I might as well chart my progress here so I can get some constructive criticism and also let the haters hate on me.

I had surgery on my lower back in October that kept me out of the gym entirely until January 20th. Due to the injury, I never do sets with fewer than 5 reps. At the request of my physician and my chiropractor, I also don't do lifts that cause major compression on the vertebrae such as deadlifts, squats, heavy military presses or shrugs. Keep this in mind when making recommendations.

Split:
Day 1: Chest/Triceps/Abs
Day 2: Legs/Biceps/Calves
Day 3: Back/Shoulders/Abs
Day 4: Rest
Day 5: Cycle repeatd with calves and abs alternated each session
Additional rest days taken as my body tells me I need them.

1/20/04
Age 28
Ht 5'10
Wt 173
BF ~ 11%

3/19/04
Wt 192
BF ~ 15%

Currently take creatine, NOX2, ALA, fish oil, glucosamine/chondroitin, multivitamin, milk thistle, glutamine as well as whey protein on a daily basis. No steroids or prohormones.

Workout #'s
3/19
CHEST
Hammer Incline- 180x10, 230x8, 250x6, 270x5, 290x8
Dumbbell Press- 65x8, 75x6, 85x6
Weighted Dips- 0x10, 10x8, 25x8, 45x6

TRICEPS (Light Day)
Straight Bar Pushdown- 100x15, 120x12, 140x10
Rope Pushdown- 50x12, 60x10, 70x8

Weighted Abs Machine
80x20, 95x16, 110x12
Obliques
65x20, 80x15

I'll plan on providing my initial workout #'s each day this split then every month or so after that.

Let the criticism begin and let the haters hate.

[Heisman]

Injuries suck.

For chest can you do flat bench, incline bench, and leaning forward dips and for triceps can you do close grip bench press and skullcrushers?

[OUMoneyMan]

Yep, I do weighted dips for chest. I occasionally will do bench press, but I feel this more in my shoulders so I prefer the Hammer strength press where I feel it more in my chest.

I can do inclines, again I prefer Hammer strength or Dumbbells.

I alternate my chest/tricep workout such that one is a heavy day and the other a light day. On my heavy day I will start off with 4 sets of close grip bench to really develop some power in the outer head of the triceps. I avoid skullcrushers because in order to feel as if I'm using enough weight to work the muscle, my shoulders ache as a result. Use a lighter weight and I don't feel it much in my triceps.

Went golfing today so this was one of those added rest days thrown in. Partying tonight so we'll see if I make it tomorrow.

[OUMoneyMan]

Made it to the gym late today and only did biceps. Will do legs by themselves tomorrow.

3/21
BICEPS
Ez Bar Curl- 60x10, 70x8, 80x6, 90x5
Straight Bar Cable Curl- 110x10, 130x8, 150x7
Dumbbell Preacher Curl- 25x10, 30x8, 35x6, 40x8

[Heisman]

Nice workout. You might want to do hammer curls instead of one of the other exercises. Hammer curls hit a different muscle in the bottom of the biceps then regular curls do.

[OUMoneyMan]

Thanks for the tip, Heisman. I'll occasionally use hammer dumbbell curls at the beginning of my workout, but I usually start with the EZ Curl bar instead to hit the outer head.

[OUMoneyMan]

3/22
LEGS
5 minutes light cardio
Leg Press- 200x18, 400x15, 600x12, 780x10, 870x8
Seated Leg Curl- 110x12, 120x10, 140x8
Leg Extension- 120x12, 140x10, 160x10

CALVES
Donkey Raise- 180x18, 250x15, 320x12

Body weight is up to 194.

Going to begin cutting in 2 weeks for a wedding in late May. Gotta boom boom with the bridesmaids...

[Heisman]

Nice leg presses. I was expecting a lot less weight since you have the injuries. I'm glad you surprised me in this way. :)

[BJW]

Way to crush the legs, MoneyMan--nice.

How's that NOX2 working for you? I'm taking Swole V.2 and getting some nice pumps, but strength gain is still to be determined (I've only been taking it for about 5 days).

-Brian

[OUMoneyMan]

NOX2 gives the pump, endurance, and I feel muscle gains as promised.

IMO the strength gains aren't an overnight thing like they are with creatine. It's more a result of the added endurance it gives you when working with heavy weight. You will see notable improvements in recovery time as well. Add these together and you do see strength gains.

One caveat: dose up slowly with it. Many people (including myself) show symptoms of arginine overdose when they take the recommended dosage. Frequent trips to the can are the result. I take 2 pills twice a day instead of the recommended 3 and my body can tolerate better.

I don't sleep through the night though. I wake up several times and often get night sweats. I do think I'm building more muscle than I would without it, so at this moment the tradeoff is worth it. Doesn't feel like it when I have to be at work by 5:30 though...

[OUMoneyMan]

3/23
BACK
Bent Over Bar Row- 95x12, 135x12, 155x10, 175x8
Narrow Grip Pulldown- 90x12, 140x10, 160x8, 180x10
Iso One Arm Machine Row- 45x12, 55x10, 70x12

SHOULDERS
Machine Press- 140x12, 160x0, 180x8
Rear Dumbbell Raise- 10x15, 12x12, 15x10, 20x6
Lateral Raise- 12x15, 15x12

3/24
CHEST
Incline Hammer Press- 180x12, 200x10, 220x8, 240x6, 290x6, 320x5
Weighted Dips- 25x8, 35x6, 45x6

TRICEPS
Close Grip Bench- 135x10, 155x8, 175x4
Reverse Grip One Arm Pushdown- 40x14, 50x12, 60x5

[Heisman]

Why did you do machine presses instead of military presses?

Everything else looks good.

[OUMoneyMan]

The machine presses are Hammer presses. They work each arm individually and allow for a less inhibited ROM.

I'm all about protecting my joints as much as possible and if something doesn't feel quite right on my shoulders/elbows, I'll use it sparingly.

I'll use dumbbell presses next shoulder workout.

[OUMoneyMan]

3/28/04
Did back/shoulders this morning.

Based on some things I've heard on here about Max/OT I thought I'd give it a try.

8 hours out from my workout and my traps are already sore. The hardest thing today was gauging what weight to start with since I have NEVER used 6 reps as my first set before.

For instance, on dumbbell press I did 60x10, 70x6, 75x0. This is definitely going to shock my body into growth. My shoulders burned for about 5 minutes after I got done with the workout, something I haven't experienced in many months.

My biggest concern is injury. We'll have to see how much of this high intensity lifting my joints can take.

Anybody else using Max O/T have any suggestions as I'm getting started?

Also, if I'm going to begin cutting in a few weeks, should I reserve Max O/T for a period in which I'm not limiting my calories?

[Heisman]

I have never done Max OT, but as long as you warm up well your joints will be fine.

[waitlifter82]

The glucosomine you're taking should help also w/ the joints.

[LiftNeat]

I had great success with Max-OT training. the main tip i can give you is to do the all the warmups that AST reccomends in the online seminar thingy

[OUMoneyMan]

3/28
Weight 192
BACK
Reverse Grip Chins- 0x10, 10x6, 15x5, 20x3
Bent Over Bar Row- 205x5, 185x5, 195x4 (205 too heavy to start)
One Arm Seated Row- 90x6, 100x5, 110x5

SHOULDERS
Dumbbell Press- 60x10, 70x6, 75x0? Yep, couldn't even get one...
Lateral Raise- 20x6, 25x5, 30x3
Rear Raise- 20x6, 25x4

Going to start cutting next week. Will miss eating my super grande Atomic Burrito whenever I want it...

This workout has left me really sore, especially in the traps.

[Heisman]

That is weird about the shoulder presses. Maybe you just ran out of energy.

[OUMoneyMan]

3/29/04
LEGS
Leg Press- 400x10, 600x10, 780x8, 870x6, 960x5
Seated Leg Curl- 140x8, 160x6, 170x3
Leg Extension- 170x8, 190x8
Standing Calf Raises- Bodyweight x20x2

Lowering the sets and reps, but I won't take this to a strict Max O/T style workout. My knees are already a bit sore after this workout.

I don't think I'm going to go any higher on leg press until I can get that 960 for about 10 reps. I almost passed out on that last set, and I do worry about an injury. Racking the weights is a workout enough with 960 on there...

[OUMoneyMan]

Went to the chiropractor today and got everything back in alignment. For those of you that have never been to a chiropractor, I highly recommend it. Everything from your workouts to your golf game will be greatly enhanced when you have a healthy spine.

3/30/04
5 min cardio
CHEST
Incline Hammer Press- 180x8, 230x4, 270x2, 290x6, 320x5, 340x3
Dumbbell Press- 75x6, 85x5, 95x2 (4 with spotter on elbows)
Weighted Dips- 35x6, 45x5, 55x5

TRICEPS
Close Grip Bench- 175x6, 185x4, 185x3
Rope Pushdown- 80x8, 100x6, 120x4

As I mentioned yesterday, I've never worked with a rep range this low so I didn't know what to expect with the weights I used. On the 3rd set of Dumbbell Presses with 95lbs, I could lift the weight with my chest and triceps but my wrists had trouble balancing/holding the weight. I have no doubt I'll get 95 for at least 4 reps next time without a spotter's help.

Feeling good and strong right now. Start cutting on Monday.

I hit up Vitamin World today and stocked up on everything I have been taking with the exception of substituting crushed flaxseeds for the salmon oil I had been taking. I also picked up some more Mesotech protein bars, something I hadn't previously mentioned that I am taking.

[Heisman]

Nice workouts. Your wrists will adjust to using more weight quickly. How's your knee?

[OUMoneyMan]

Originally posted by Heisman
I have never done Max OT, but as long as you warm up well your joints will be fine.

Believe it or not, sometimes even with proper warm-up you do injure yourself :)

Otherwise, we'd never see world class sprinters pull up lame, baseball players go on the DL, etc...

15 years from now you'll sing a different song about injuries and your joints.

Thanks for the input though, Heisman.

3/31
CARDIO
First day on my cut cycle. I'm going to start taking Dymetadrine tomorrow. I guess I'll find out how much I miss not having ephedrine when I'm cutting.

Goodbye 2lb Atomic build-your-own Burrito, goodbye Popeye's chicken strips, goodbye Digiorno's 3 meat pizza. I'll see you in a month or two ;)

I half-assed it on the treadmill today. I walked at a 3.6 pace for 30 minutes burning 180 calories. I'll up the intensity next time, but I don't want to overdo it the first go around.

ABS
Weighed machine- 80x20, 95x18, 110x16, 125x14
Leg Raises- 3 sets of 15
Weighed obliques- 65x20, 80x18

Ultimate goal is to get nice and ripped for the summer. No set weight goal- I'll trust my eye and how I'm feeling to determine when it's time to quit trimming down. Want to continue to increase strength until I'm done. Will probably begin bulking again in August, if I can make myself wait that long.

[Heisman]

Let me rephrase. As long as you do warm up properly you will give yourself the best chance to stay healthy. You will most likely not injure yourself as long as you stay within your limits and don't do anything stupid.

I have had a grand total of 0 injuries my entire life (mild to serious ones anyway), and in 15 years I will be able to say the same thing. I hope.

[OUMoneyMan]

Weird problem...

I'm getting gyno.

I've been taking Propecia for hair loss the last 4 years and noticed a few weeks ago that my nipples seemed swollen. When I was in the gym last night I noticed my nipples through my t-shirt when I looked in the mirror.

Searched the web and found that by suppressing DHT levels in the body, extended usage can cause an estrogen imbalance in some individuals that can lead to gyno.

Called the doc this morning. Going to get some blood work done to check out my test/estrogen levels and all my other vitals.

Will let you know when I know something. Don't want to go under the knife, but I damn sure won't live with mantits...

[BJW]

Originally posted by OUMoneyMan
Weird problem...

I'm getting gyno.

I've been taking Propecia for hair loss the last 4 years and noticed a few weeks ago that my nipples seemed swollen. When I was in the gym last night I noticed my nipples through my t-shirt when I looked in the mirror.

Searched the web and found that by suppressing DHT levels in the body, extended usage can cause an estrogen imbalance in some individuals that can lead to gyno.

Called the doc this morning. Going to get some blood work done to check out my test/estrogen levels and all my other vitals.

Will let you know when I know something. Don't want to go under the knife, but I damn sure won't live with mantits...

. . .interesting. I've been taking propecia for a little while myself (damn male pattern baldness!), but I haven't noticed anything. I'll let you know if I see anything out of the norm.

Keep us informed on what happens.

-Brian

[BJW]

By the way. . .what is your weight/body fat percentage? I'm interested in how your cutting goes. I'm cutting now myself. I've never really done a "cutting" or "bulking" cycle, but I just started dieting and realized that the calories i was taking in fell within a cutting range for me, so that's what I call it. I don't know how I could ever bulk. . .too much food. I'm trying to get to 9% (pretty much anything under 10) bodyfat by June. I'm at @15 now.

I used to eat perfect for 6 days, then have a free day, but I'm trying to get away from that. It's been 2 weeks since I've had a free day and I really think I can tell a difference in my body. Maybe I'll give myself a free meal every 2 weeks or every month. Don't know where the discipline is coming from, though--I guess I just hate my gut that much.

-Brian

[OUMoneyMan]

I'm not sure of an exact bodyfat measurement right now. It was 15 or 16% at 192, then I crept up to 194 so I'm not sure. Going to try to have either the doctor or a trainer at the gym give me a precise measurement soon.

I'm an ecto/meso mix and I have to really make a conscious effort to eat plenty of foods when bulking. I supplement with 3 protein shakes daily with fresh fruit and that along with 3 or 4 solid meals per day seem to be sufficient for me to gain weight.

I'll cut out a protein shake, eat leaner foods and do 30 minutes of cardio 3-5 times a week while cutting. I don't like it, but I do it. Until this cutting cycle I've used ephedra-containing Dymetadrine, so we'll see how quickly the fat comes off with the ephedra-free version.

Doing back and shoulders tonight. I feel like I'm going to blow right through my PR's tonight.

[OUMoneyMan]

Official starting weight for cutting: 195lbs.

Just popped my first Dymetadrine after breakfast. Cut the banana out of my morning whey/glutamine/flaxseed/strawberry shake. Didn't know till recently that bananas have 300 calories...

Will put yesterday's workout #'s in later. Mixed results.

[waitlifter82]

Originally posted by OUMoneyMan
Official starting weight for cutting: 195lbs.

Just popped my first Dymetadrine after breakfast. Cut the banana out of my morning whey/glutamine/flaxseed/strawberry shake. Didn't know till recently that bananas have 300 calories...

Will put yesterday's workout #'s in later. Mixed results.

Is the Dymetadrine Ephedra version or EF??

Also, I believe a banana has about 110 kcals: http://www.bodybuilding.com/fun/nutrientsize.php?id=9040&gram=118.00&Msre=medium+(7+inch+to+7-7/8+inch+long)&Am=1

[OUMoneyMan]

Originally posted by OUMoneyMan
I'll cut out a protein shake, eat leaner foods and do 30 minutes of cardio 3-5 times a week while cutting. I don't like it, but I do it. Until this cutting cycle I've used ephedra-containing Dymetadrine, so we'll see how quickly the fat comes off with the ephedra-free version.

[Heisman]

That sucks that you are getting gyno. At least you are doing something about it.

BJW, it is okay to have a cheat meal every now and then. The key is to restrict the calories in the cheat meal.

[OUMoneyMan]

4/1/04
Body weight up to 195
3 min cardio

BACK
Wide pullups- 0x6, 10x6, 15x5, 20x3
Bent Over Bar Row- 135x4, 175x6, 185x5, 195x4
One Arm Machine Row- 115x6, 125x5, 135x4

SHOULDERS
Dumbbell Press- 70x6, 75x5, 80x2
Lateral Raise- 20x8, 25x6, 30x2
Rear Raise- 17.5x6, 20x6, 25x3

I'm having trouble keeping my wrists locked on the dumbbell presses with the heavier weight I'm now using. Went and picked up some wrist wraps today to help on my heaviest sets only.

4/2/04
30 min treadmill, 2 miles, 180 calories burned

CALVES
One-legged seated calf raise- 90x8, 90x7, 90x6
Donkey Raise- 180x18, 230x14, 280x12

Getting my body composition tested tomorrow. Anything above 16% bodyfat and I will officially declare myself a lardass...

[OUMoneyMan]

Don't know how effective the Dymetadrine Extreme will be in taking off the fat, but it definitely makes me jittery like the old ephedra-based Dymetadrine.

Even though I had a 20oz. serving of lasagna for dinner and had a protein shake when I went to bed 3 hours later, I was still starving during the middle of the night.

I'm getting my bodyfat and measurements tomorrow afternoon. I will have the trainer doing the measurements take some "before" pics for me too. The goal will be 7% bodyfat without losing any size on my arms or chest. Doubt it can happen, but we'll see.

Got a quick biceps workout in just now...

4/4/04
BICEPS
Weighted Chins- 10x8, 20x6, 30x5, 40x2 (Blew away last workout!)
EZ Bar Curl- 90x6, 100x4
One-Arm Preacher curl- 40x6 (poor form), 30x6, 35X6

I dropped the weight on the preachers after the first set because I dind't take the weight through a full ROM. Don't want to cheat just to say I lifted more weight...

Here's the trainer doing the testing for me...just found this site today btw.

http://nalanijohnson.com/

And this is a jacked up fem bodybuilder at the gym where I work out...

http://trudyireland.com/

Anyway, I'll get some stuff on here tomorrow from the numbers at the gym.

[Thanos]

nalani johnson is freaking hot!!!!!!!!!!!!!! would love for her tah train me...............

[RiNgMaSteR]

Decent workouts dude. Wheres the deadlifts at though?

[OUMoneyMan]

No deadlifts because I had surgery on my lower back 6 months ago. I explain it in the first post of this thread. I agree I could use them though and can hopefully do them sometime soon.

1/20/04
Approximate numbers on 1/20 when I resumed working out:
Bodyfat 14%
Body Weight 173lbs
Lean Mass 149lbs
Fat 24lbs

4/5/04
Bodyfat 17.1%
Body Weight 189lbs
Lean Mass 157lbs
Fat 32lbs

I'm going to revise my near-term goal to 10% bodyfat instead of 7%. I want to increase muscle so my goal is this:
Bodyfat 10.0%
Body Weight 178lbs
Lean Mass 160lbs
Fat 18lbs

I should have no problem doing this if I increase my cardio.

Workout tonight:
LEGS
Leg Press- 400x10, 600x8, 780x6, 870x5
Leg Extension- 100x5, 160x6, 170x5, 180x10
Leg Curl- 100x5, 160x6, 170x5, 180x2

Felt a bit listless tonight and didn't have anyone to spot me so I didn't go for the last heavy leg press. I flipped the numbers on leg extension/leg curl when I was looking at my last workout's journal so I didn't go as heavy as I should have on leg extensions.

[OUMoneyMan]

Picture time...

Self assessment: I'm my harshest critic. My chest and biceps lag the rest of my body in size. Both are as strong proportionately as the rest of my body, but I have short inserts on my biceps and my chest, well, it just doesn't grow like the rest of me. Anyway, I want honest criticism. No "good job, keep it up" BS...

Front relaxed

[OUMoneyMan]

Right chest relaxed

[OUMoneyMan]

Back relaxed

[OUMoneyMan]

Front flexed

[OUMoneyMan]

Side chest flexed

[OUMoneyMan]

Back Biceps Flexed

[OUMoneyMan]

Rear Lats Flexed

[OUMoneyMan]

Front/Abs relaxed

[OUMoneyMan]

Quads flexed

[OUMoneyMan]

Calves flexed

[BJW]

I understand how you're a harsh critic on yourself--I am the same way, but it doesn't look bad, man. I know you're cutting, and once you get done cutting and get your bodyfat down, you'll look awesome--you've got some good size. Let me know how the cutting goes. You're not far off at all. Once June rolls around you'll be looking nice and cut.

As far as my cutting, I'm down a few pounds to 198 at about 14.5 or 15% bodyfat, and I can see the fat coming off. I'm getting tired a lot faster at the gym and I'm trying to up my cardio a bit to speed up the process.

-Brian

[Jakman20]

^^ bump youve got a lot of muscle under that little bit of fat

[OUMoneyMan]

4/6/04
20 min cardio, 1.25 miles
CHEST
Incline Dumbell Press- 45x6, 55x4, 65x3, 75x6, 85x5, 95x5
Weighted Dips- 35x6, 45x5, 55x5
Hammer Press- 300x5, 300x5, 300x3

TRICEPS
CG Bench- 175x6, 185x5, 195x3
Rope Pushdown- 100x6, 120x5, 140x3
Weighted Dips- 35x6, 45x5

[OUMoneyMan]

4/7/04
5 min cardio
BACK
Pulldown Warmup- 50x8, 90x6
Weighted Chins- 0x4, 10x6, 15x5, 20x3
Bent Over Bar Row- 135x4, 185x6, 195x5, 205x4 (need to get back more parallel to the ground)
Shrugs- 205x6, 225x6, 275x6
SHOULDERS
Military Press- 135x6, 155x6, 175x5, 195x3
Upright Row- 100x6, 110x6
Rear Raise- 20x6, 25x5, 25x4 (Need to concentrate on holding contraction at the top)
ABS
105x16, 120x14, 135x12, 150x7
OBLIQUES
80x16, 95x14

Girlfriend just saw my pics and says the lighting makes me look bloated and soft...not like I really look. I'm critical of myself, but I think she's right. Maybe I need to airbrush them next time...

[OUMoneyMan]

The doctor has given me the greenlight to do squats, etc now...

So, naturally I did them the first leg workout after we talked. I didn't go balls to the wall, but I concentrated on form, depth and contraction...

15 min treadmill 3.8mph, 8 min treadmill 4.0mph and 10' incline

4/9/04
LEGS
Squats- 135x6, 185x6, 205x6, 225x8
One-Legged Leg Curl- 90x6, 110x5, 140x5

Biceps
EZ Curl- 70x8, 80x3, 90x6, 100x4, 100x3
One-arm Preacher- 30x6, 35x5, 40x6

Cardio left me weak toward the end, didn't feel very strong today.

[Heisman]

225 is still a lot of weight for the first time. Is everything okay with them?

[OUMoneyMan]

Squats felt great. Only issue I sometimes have is without the bar making my shoulders/back sore from where it rests, but I went ass to ankles and maintained good form. I never use a belt for anything other than weighted dips/chins, so I am going to take baby steps with the squats and deadlifts. Neither of these will be a part of my Max O/T.

Sidenote: I occasionally make a little grunt during my workouts on my heavy sets. I'm no Hercules, but for me the perceived effort is 100%. Ever noticed that is acceptable for big guys in the gym throwing up big weight to grunt and moan but little guys giving 100% effort would get strange looks if they did the same thing? But I digress...

[waitlifter82]

Originally posted by OUMoneyMan

Sidenote: I occasionally make a little grunt during my workouts on my heavy sets. I'm no Hercules, but for me the perceived effort is 100%. Ever noticed that is acceptable for big guys in the gym throwing up big weight to grunt and moan but little guys giving 100% effort would get strange looks if they did the same thing? But I digress...

I do the same thing..... **** them:)

I couldn't imagine not grunting a bit during squats (or deadlifts)

[OUMoneyMan]

4/10/04
15 min cardio, 4.2mph, 1.04miles, 100cal
CHEST
Incline Dumbbell- 50x6, 60x4, 70x2, 80x6, 90x5, 100x2(4 w/spot on elbows)
Hammer Press- 270x6, 290x5, 310x2
weighted Dips- 40x6, 50x5, 60x5
TRICEPS
CG Bench- 175x6, 185x5, 195x4 (work on form)
Weighted Dips- 45x6, 55x5, 70x6
Rope Pushdown- 110x6, 130x5, 80x8 (need better form)
ABS
110x16, 125x14, 140x11
Obliques
80x16

Need to reduce the amount of time between exercises...

Off to NYC for the week. Good time for a week off.

[OUMoneyMan]

Haven't updated this in awhile...

Had my bodyfat composition taken today:
Still 17% as last time and my weight is 190lbs, but this time I'm off creatine whereas I was fully loaded last time. I normally hold 5-7lbs extra when I use creatine.

Now the good news: I've gained 1.25 inches on my left arm and 1.00 on my right arm in 3 months!!!

All lifts are up. I just glanced at my pics from April for the first time in a long time and I can tell by looking in the mirror how much my physique has changed since then. I'll throw some pics up this weekend.

[OUMoneyMan]

I've been away from this board for quite awhile now.

Just started cutting for the summer after getting up to 202lbs in February. Recurring back problems forced me to be extremely careful while I was trying to gain size/strength over the winter and my chiropractor probably took a vacation or two on my bill alone.

Still, when I look back at where I was last year after just getting back into lifting, I've made good progress. I've kept a written log of every lift since then and it has helped me keep a positive outlook on the progress I've made, even when I feel like I'm just spinning my wheels.

Some highlights of my lifting:
Incline bench- 225X10
Dumbbell Press- 85x14
Shoulder Dumbbell Press- 85x8
Preacher Curls- 85x14
Close Grip Bench- 205x8
Leg Press- 600x25

I'm down to 197 after 2 weeks of cutting now and will look pretty trim with another 10lbs or so off. I've focused more on my core this year (abs, erectors, shoulders, etc.) and I've upped the rep range never going below 8. The strength gains haven't come as quickly, but I feel a lot better on a daily basis. I've shyed away from protein bars and shakes and am eating more bulk food than anything. No creatine or glutamine for at least 6 months now. Just a multivitamin and glucosamine/chondroitin every day.

I'll check back on myself here once I'm done cutting and might put another pic up...