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I live on the boarder or NC & SC but I work for Brunswick County, NC and train at Gold's Gym in Shallotte NC half the time.

15 mins Eliptical

Incline BBP: 135x15, 155x15, 185x10, 205x8, 225x4 ds 135x12
Wide Flat BBP: 135x12, 185x12, 205x10, 225x8
Decline Hammer: 180x12, 270x12, 320x8, 320x8
Cable Cross: 40x15,...

Eliptical 20 mins

Machine Ext: 120x15, 130x15, 140x15
Rope Pushdowns: 50x15x3 (slow, really feeling the reps)
Close Grip BBP: 135x15, 155x15, 185x15, 205x12
1 arm DB overhead ext: 25x12, 30x12,...

now that i have purchased a new pc and have internet access at my home I will be able to stay up to date on my journal again, so here is this past week's wrap up. Keep in mind I am still in and out...

Cardio
seated bike: 20 minutes avg HR 118

Biceps
Alt DB curls: 25x12, 35x12, 45x10, 50x10
BB 21's: 3sets x 65lbs
Concentration curls: 20x15x2, 25x15x2

Triceps
Machine Ext: 90x15, 110x15,...

Shoulders
Seated DB Military: 50x15, 60x15, 70x12, 75x12
Seated DB lateral raise: 20x20x3
Rear Fly on Pec Deck: 135x15, 150x15, 165x12, 180x10
Hammer Shoulder Press: 90x15, 140x15, 160x12
Traps...

Back
Wide Grip Pullups: 3 x 10reps
Rev Grip BB Rows: 135x15, 135x15, 155x15, 185x15, 205x15
Hammer T Bar: 90x15, 135x12, 180x10 ds 135x10 ds 90x10
Close Grip Pulldowns: 120x15, 135x12, 135x12...

during all phases of dieting I eat atleast 1 grapefruit a day, typically right after my morning cardio session. Citrus contains high levels of Vit C which is the fastest depleting vitamin during...

Chest
Incline BBP: 135x15, 135x15, 185x12, 185x12 ds 135x8
Flat DBP: 85x12, 85x12, 90x12, 95x8
Cable Cross: 70x12, 80x12, 80x12
Inc DBF: 45x12, 55x10, 55x10
Pec Deck: 165x12, 180x12, 180x12
...

Monday: Chest / Abs / Cardio
Chest
Inc BBP: 135x15, 185x15, 225x12, 235x10
Flat DBP: 80x12, 85x12, 90x10, 95x10
Inc DBF: 40x15, 50x15, 60x12
Cable Cross: 20x20, 25x20, 30x15
Flat DBF: 60x12x3...

Biceps
BB Curls: 45x15, 65x15, 85x15, 100x12
Preacher Hammer: 25x15, 30x15, 35x12, 35x12
Machine Preacher: 80x12, 80x12
Cable Concetrations: 30x15, 35x15

Triceps
Straight Pushdowns: 90x15,...

Back
Hammer Rows: 45/sidex15, 90x15, 115x12
DB Rows: 75x15, 80x15, 90x12, 100x12
Close Grip Lat Pulls: 150x12, 165x12, 180x12 superset with
Rev Grip Wide Lat Pulls: 130x12, 150x12, 150x12
Low...

Havent posted my workouts lately, but now that im back training for a comp I'll be making regular documentation of my training.

Chest
Incline DB's: 55x15, 75x12, 80x12, 90x12
Incline DBF:...

Cardio
Eliptical 25mins avg HR 118. variable levels

Biceps
Alt DB Curls: 25x15, 30x15, 40x12
EZ Bar Curls: 60x12x3 superset with
DB Hammers: 30x12x3
Machine Preachers: 60x12, 70x12, 70x10 ds...

Shoulders
Front DB Raise: 20x15, 25x15, 30x12
Lat DB Raise: 20x12, 20x12, 25x10 (alot of pain in right shoulder during)
Rev Pec Deck: 90x12, 110x12, 110x12
Cable Lat Raise: 30x12x3
Seated...

Cardio
Treadmill H.I.I.T. 30 mins
seated bike 10 mins

Legs
Squats (below parallel) 135x15, 135x15, 225x15, 225x15, 225x12
Leg Press (high & narrow foot place) 700x15, 800x15, 800x15, 900x15...

Back
Wide Lat pulldowns: 130x15, 150x15, 170x12, 190x10
BB rows: 135x12, 185x12, 225x12, 275x10 ds 135x12
Single Arm Cable Rows: 70x15, 90x15, 100x12
Rev Grip Wide Lat pulldowns: 100x15, 110x15,...

Chest
Incline DB: 60x15, 75x15, 85x10
Flat DB: 80x12, 90x10, 100x8
Incline Cable Fly: 50x15, 55x12, 60x12
Cable Crossover: 40x15, 45x15, 50x15
Mid Cable Fly: 50x15, 55x15, 55x15
DB Pullovers:...

I have trained chest and back this week, but due to walking pneumonia these weren't that great of training sessions.

Legs
Leg Extension: 110x15x4, 180x12x3, 200x10x3
Single leg'd Presses:...

Shoulders
Machine Lateral Raises: 90x15, 110x15, 130x12
Cable Front Raises: 30x12x3
High Cable Rev Fly: 30x12x3
Seated DB Lateral Raises: 20x15x3

Traps
BB Shrugs: 225x15, 315x12, 405x12,...