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thanks bro! good to see you going strong!

Standing Barbbell Shoulder Press
65 lb-12x
115 lb-8x
135 lb-8x
155 lb-5x
175 lb-5x
185 lb-3x

Barbbell Squats
135 lb-8x

looking strong and cut bro

Good to see you going strong bro! keep up the good work!

------------------Saturday April 27th, 2013--------------

Standing Barbbell Shoulder Press
65 lb-12x
115 lb-8x
135 lb-8x
155 lb-8x
175 lb-5x

Seated Cable Row

Been following everyone on here, but haven't posted in awhile, so thought I would get this journal going again

I ride a bicycle alot and have big legs and calves

It's not from riding a bicycle though..its from squatting for 20 years

Most bicyclist have skinny legs, so yea hit the squat rack if you want...

Chinups
Bodyweight-8x
Bodyweight-8x
Bodyweight-8x

Dumbbell Calf Raises
25 lb-12x
45 lb-12x

Weighted Dips

Thanks bro!
doing my best to stay focused
Have a good workout

I stopped smoking 15 years ago using nicotine gum

I have been addicted to nicotine gum for 15 years

The nicotine gum is highly addictive....I wish I could quit...I have significant withdrawal...

Standing Barbbell Shoulder Press
65 lb-12x
95 lb-12x
115 lb-12x
135 lb-12x
155 lb-9x
165 lb-6x

Seated Cable Rows
90 lb-12x

Barbbell Bench Press
135 lb-12x
165 lb-12x
185 lb-11x
205 lb-9x

Dumbbell Bench Press
110's (220 lb)-6x

Barbbell Squats

Here is my 18 week Cut Plan
I will update this chart every week at weigh in

http://forum.bodybuilding.com/attachment.php?attachmentid=5330763&d=1359332387

Here are the Weightlifting Exercises...

Standing Barbbell Shoulder Press
65 lb-12x
95 lb-12x
115 lb-12x
135 lb-13x
155 lb-9x

Seated Cable Rows
90 lb-12x
140 lb-12x

Barbbell Shrugs
135 lb-15x
185 lb-15x
225 lb-14x

Weighted Dips
Bodyweight-12x
(Bodyweight+25 lb)-12x
(Bodyweight+45 lb)-10x

I bought the raft for Christmas, but have been biking for a few years
I can see water related cardio being a huge part of my cardio in the future
Planning to get a kayak sometime in the future also...

Barbbell Squats
135 lb-8x
185 lb-8x
225 lb-10x

Chinups
Bodyweight-8x
Bodyweight-8x

One Legged Dumbbell Calf Raises

----------------Superset#1 (10 minutes to complete superset)---------------------------
Standing Barbbell Shoulder Press...65 lb-12x
Seated Cable Rows.....................90 lb-12x
Weighted...

Paddled raft 6 miles..about 1 mile though shallows..lots of portering
walked 4 miles back to car

Rafted 5 miles downstream with bike attached to raft
About 2 miles was fast flowing with little paddling required and 3 miles required paddling
Hid raft in woods
Mountain biked 5 miles upstream...