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Wednesday Mass Machine Cardio
20min. = 397 calories burned

Thursday
LEGS:

Barbell Squats 405 x 2, 455 x 2, 475 x 2
Barbell Lunges 255 x 6/each, 285 x 6/each
Hack Squats 450 x 6, 470 x 6...

Chest & Triceps:

Flat Barbell 315 x 2, 335 x 2, 355 x 2
Incline Barbell 275 x 4, 245 x 8
Flat DB Press 125 x 7, 125 x 6
Lying Tricep ext. 135 x 8, 135 x 8
Pressdowns 145 x 6, 145 x 5

Thanks, I appreciate that.

Been resting and a little out of rhythm the last few weeks. Todays workout was good but I have a little ways to go to be at my peak again.

Back & Biceps:

Deadlift 495 x 2, 515 x 2, 545 x 1...

Mass Machine Cardio this AM

20 min = 368 calories burned

DB military 110x6, 110x5
DB lateral 70x6, 70x6
DB rear 70x6, 70x6
BB shrugs 545x6, 565x8
BB upright 205x6
20 min Mass Machine Cardio = 385 calories burned.

Monday's Chest and Triceps workout:
Flat Barbell 315 x 3, 315 x 2, 275 x 5
Incline Barbell 225 x 5, 245 x 3
Incline DB 110 x 5
Press downs 180 x 10, 220 x 6
Lying Triceps ext. 115 x 6, 115...

No, I just mix the protein shakes in water.

20 min Mass Machine Cardio = 379 calories burned. 4 calories over my best (375)

New video I just put up explaining my diet while not preparing for a show.


http://youtu.be/Ki89Ik8iRiY

Shoulders & Traps:
DB Military Press 110 x 4, 110 x 4
DB Lateral raises 70 x 6, 70 x 6
DB Rear raises 70 x 6, 70 x 6
BB Shrugs 545 x 6, 545 x 6
BB Uprights 195 x 6

Rate = 8/10. Felt I...

Finished back and biceps

Barbell Rows 335 x 5, 335 x 5
Lat Pulldowns 295 x 6
T-Bar Rows 215 x 6
Deadlift 405 x 4, 405 x 4 (back was sore from squats)
DB Curls 80 x 5, 75 x 5
BB Curls 145 x 6...

20 min Mass Machine Cardio = 375 calories burned, 10 calories over my best.

Legs:
Barbell Squats 405 x 4, 405 x 3
Leg Press 810 x 6, 810 x 6
Lying Curl 220 x 6, 220 x 6
Stiff Deads 385 x 4, 385 x 5

Rate = 9/10. Stronger than last week. No spotter today so squats...

Thanks for the compliment. I truly appreciate it.

Chest and Triceps:
Flat BB Press 305 x 4, 295 x 4
Incline BB Press 265 x 4, 255 x 4
Incline DB Press 115 x 5
Press downs 140 x 6, 145 x 6
Skulls 125 x 6, 125 x 6

Rate = 8/10. Still gaining...

Morning Mass Machine Cardio Session:

20 min (recumbent bike) = 365 calories burned.

Shoulder and Traps:
DB Military 100 x 6, 100 x 6
DB Lateral 60 x 8, 60 x 8
DB rear 55 x 8, 60 x 8
BB Shrug 405 x 8, 405 x 8
BB Upright 185 x 6


Calves, Abs, and Forearms:
Seated...

Thank you, I appreciate the compliments. Felt good, think I just need a little more size. I devoured pizza, salad, and chicken alfredo at the cheesecake factory!

Back and Biceps:
Barbell Rows 295 x 8, 305 x 6
Lat Pulldowns 265 x 8
T-bar Rows 180 x 8
Deadlift 405 x 6, 405 x 4
DB Curls 65 x 8, 65 x 8
BB Curls 135 x 6

Legs:
Barbell Squats 335 x 6, 335 x 6
Leg Press 585 x 8, 630 x 8
Lying Leg Curl 175 x 8, 190 x 8
Stiff Deadlifts 265 x 8, 285 x 8
20 min Mass Machine Cardio = 344 calories burned.
First leg...