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2/12
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squat - 15x45, 8x95, 8x115, 7x115, 7x115/7x95
leg extensions - 12x150, 9x190, 9x210/5x170
one-leg press - 8x110, 7x140, 7x140/9x90
rom deadlift - 15x45, 15x95, 9x115, 9x115
leg curls...

Had 15m for the gym yesterday...


2/11
shoulder press - 14x35, 9x45, 7x50, 5x50, 5x45, 3x40
lat raise - 9x20, 8x20, 8x20, 7x15
reverse flys - 12x130, 10x145, 6x160, 4x145

First time I got into the gym in a week, work has just been crazy lately. And the gym was crazy too, small gym, normally empty, waaay overpacked. Had to jump around a bit on excercises just so I...

Singularity7, I see what you mean on the RDLs, somehow I missed that even after watching the video many times. Thanks for the video, in general those are just so fluid whereas mine are a little more...

Legs...took a couple videos of DL/Squat form...not the best to put it lightly. Will probably try to throw a cardio day in next week and work on them with light to no weight.

Tue 1/29 - Legs (Phase...

Thanks Zoran. Yeah...appeared a lot deeper from the mirror :-P Question, how is my back curve? I'm assuming it will curve more as I go lower and stick my butt out more but I often tend to have a...

While we're at it, let's throw the Romanian deadlift in there...This was literally my first time attempt at any kind of deadlift so please go easy :-)

15Ib4xU7GpU

Ok, im very much a beginner. I just started squatting about 6 weeks ago and have done it about once a week, trying to improve my form. Never did it when I was younger for fear of hurting my already...

Shoulders today, cut out calves and added an extra shoulder exercise...shoulders have always been stubborn for me, never sore and never grow so gotta hit them a little harder than everything else....

Had to rush it, gym closes early on the weekends...

1/25 (9-11 reps) back, biceps
4x 1-arm dumbbell row - WU15x45, 10x70, 9x70, 11x65, 10/7x65
3x wide-grip pulldown - 11x130, 10x145, 9/4x145
3x...

Yesterday's work out below. Had to head out of town for the day so I missed today's. Will catch up tomorrow. Overall things went up but I just got a small pack of Concrete (24s) and Beta-Cret (8s)...

Well since today is a rest day, I spent some time cooking, thought I would share :-)
Omelette
Salsa Chicken with Broccoli
Marinated Chicken and sweet potato fries
Curry Chicken with Basmati rice...

Put of Sunday's workout till Monday...had a bunch of family things on Sunday...Great quad workout, almost fell as my legs turned to jello stepping off the curb out of the gym. I'd say that's a sign...

Awesome workout today! The low weights on high reps are still pretty depressing but I think it's a good change and well see where I'm at on micro cycle 2.

1/19 Sat Shoulders/Traps/Calves
4x...

Workout yesterday, didn't get the chance to post. Seems I can't finish all the exercises in the program and have to drop a few.

1/17 Thur back/bi (12-15)
4x one-arm dumbbell row - WU20x40, 15x60,...

Couldn't finish the workout today...part was time constraints, part is that I'm used to 6-10reps and 12-15 just tired the heck outta me (and killed any fraction of an ego I might have had). Will try...

A little about me...
I've been reading and learning on here off and on for years (thanks to everybody for all the info) but not much of a poster. Last few years have been working out at home "3...

Holy crap! Thats a lot of video games!

smoking was a hard one for me...think i "quit" about 30-40 times, usually in between weekends,lol. then i actually quit. weed and salvia were just short little things in comparison to smoking and not...

Is dips and pec dec all you're doing for chest? You'd see a lot better and quicker results if you added some more into your chest routine. If you dont got a spotter but have access to dumbbells, Id...