AJ's Tri-Phase/Lean Mass diet log

[adamjohn32]

Nice to see you guys in the gym Saturday. I can tell your making progress. The Tri Phase is great if you really push yourself. Make sure to really go hard since you have a training partner. I think the second phase is my favorite, short heavy workouts!

Good seeing you buddy, even though it was brief. I was trying to get there by 11, but was held up at my 10:30 appointment. Would've like to shoot around with you guys.

I'm glad Sean is there to spot and motivate me as we're lifting. We hit the volume phase pretty hard, especially last week. The last few sets for most exercises where tough mainly b/c of fatigue, those 5 set days are no joke. I'm really looking forward to pushing myself with this next phase. Gonna really utilize Sean as a spotter in the next few weeks

[deltpecx]

I agree with Paul. The second phase was my favorite too. It really allows you to see just how strong you are.

[adamjohn32]

Tri-Phase Week 4, Workout 1
March 15, 2010

Flat Bench Press
Barx20, 135x10, 185x5, 215x6, 215x6, 220x6

Bent Over Barbell Row
Barx10, 135x10, 185x5, 205x6, 215x6, 225x6

Shoulder Press
Barx15, 95x10, 135x5, 155x6, 155x6, 155x6

Smith Shrug
135x10, 225x10, 365x6, 365x6, 385x6

Close Grip Bench Press
Barx10, 135x10, 175x6, 195x6, 195x6

Barbell Curl
65x10, 115x6, 125x5, 115x6

Tonight I came in focused and was happy with the way my body felt. I met or exceeded my goals for most exercises. Having a good spotter really put my mind at ease and let me try to push the envelope. Most of my final sets needed a touch of help on the last rep, so I feel I was really giving it all I could. The only exercise that was somewhat of a disappointment was the shoulder press. My strength in my mind felt I could have gone up to 165/175, but my right shoulder was starting to give me some issues again, getting that "catching" feeling when the weight was lowered. This is also why I started the close grip bench at 175. However, this motion wasn't giving me issues so i was able to push myself. I'm going back for another round of deep tissue work tomorrow night, so hopefully this will help for Friday's upper body workout.

Also, the bent over row felt real strong, and I actually didn't know what weight to start at b/c I was doing HS low rows for the first phase. The last set, 225lbs, felt good until the last rep, where I got a little stuck and had to break form to get the weight to my midsection. This is where I will start next week, and see if I can go up from there.

Did 20 minutes on the bike tonight as well, party because I woke up around 214lbs (had a little too much fun Saturday night and Sunday) but also my legs were still tight from my last volume workout. This definitely helped them loosen up.

Looking forward to lower body Wednesday, going to really attack the squat rack.

[adamjohn32]

Tri-Phase Week 4, Workout 2
March 17, 2010

Full Squat
Barx15, 135x10, 185x8, 225x3, 265x6, 265x4, 245x6

Seated Calf Raise
Single Leg 45, Single Leg 90, 205x6, 205x6, 205x6

SLDL
Barx10, 135x10, 185x5, 225x3, 275x6, 275x6, 275x6

Tonight was a great leg workout. After warming up my legs with some light leg extesions and leg curls, I was really was able to push myself and go heavy (for me...) and deep on the squats knowing I had a good spot. I got pretty burned out during my 2nd set with 265. My workout partner told me he didn't help much and it took good 3-4 seconds for met to push through my sticking point and finish the last rep at 265. It felt like forever and I was seeing stars afterwards, so I decided to go back down and get 6 solid reps for my last set, even then I barely got them. My legs are already feeling this as I type, I'm sure they will be sore in the morning.

Calves and the SLDL felt good as well. Looking forward to upper body Friday. My shoulder is feeling pretty good after last night's massage session. Found more issues in my right arm near the elbow that were making the upper arm and shoulder really tight. I have some at-home therapy I can do to loosen this up daily, so hopefully by Friday I'll be able to get nice and warm and really challenge myself.

Depending on how my legs feel, I'm gonna try to play some ball tomorrow to keep my weight in check. Back to around 211 this morning, right on track.

[adamjohn32]

Tri-Phase Week 4, Workout 3
March 19, 2010

Inclince Bench Press
Barx15, 135x10, 155x5 ,185x6, 195x6, 200x6

Pull-Ups (Pulldowns 130x15x2 for warmup)
BWx6, BW+15x6, BW+15x6

DB Shoulder Press
60x10, 80x5, 80x6, 80x6

DB Shrugs
125x6, 125x6, 125x6 (all sets done with 4-5 second pause at top of rep)

Skull Crushers
Barx15, 75x5, 95x3, 115x4, 105x6, 105x6

Incline DB Curl
30x10, 45x6, 50x6, 50x6

Felt good tonight, considering I was stuck at work again past the time I wanted to leave and was feeling tired. Once I started lifting though, my energy came back. Surprised at my incline bench numbers. Started conservatively at 185, and every time I added weight, it felt pretty good.

Shoulder was giving me a little issue with the 1st set on the DB shoulder press, but I stretched it out more and was able to get good reps and push through the next 2 sets. Then my elbow started to give me trouble, so I had to stay with some lighter weight on the skull crushers. You turn 30 and it all just goes downhill!

On another note, I received my order from BB.com today, and with it came Quake 10.0! Gonna try it out tomorrow morning before deadlifts. Heard good things about this stuff so far, lets hope they are true. Also gonna switch up to Solution 5 and oats for my post workout meal. I've been having some almonds and adding fiber to my Whey and oats thus far on my diet, but Solution 5 alreay has fat and fiber in it at the right portions, and seems more filling and flavorful. Scivation puts out some great stuff.

[deltpecx]

Inclince Bench Press
Barx15, 135x10, 155x5 ,185x6, 195x6, 200x6

Started conservatively at 185, and every time I added weight, it felt pretty good.

You added weight and kept the reps steady, Nice!

Shoulder was giving me a little issue with the 1st set on the DB shoulder press, but I stretched it out more and was able to get good reps and push through the next 2 sets. Then my elbow started to give me trouble, so I had to stay with some lighter weight on the skull crushers. You turn 30 and it all just goes downhill!

Actually, it doesn't go down hill after 30 so hang in there
I'm well past 30 and bodybuilding/weight training is what keeps and kept me going.

Thanks for stopping by my Bspace.

[adamjohn32]

Actually, it doesn't go down hill after 30 so hang in there
I'm well past 30 and bodybuilding/weight training is what keeps and kept me going.

Thats good to hear!

Thanks for stopping by my Bspace.

NP, your current training split looks nice, might try something like that after the tri-phase.

[adamjohn32]

Tri-Phase Week 4, Workout 4
March 20, 2010

Deadlifts
Barx15, 135x10, 225x5, 275x3, 315x2, 365x6, 355x6, 360x6

Leg Press
Single leg 90x10, 540x10, 810x6, 900x6, 900x6

Standing Calf Raises
160x10, 260x8, 310x6, 335x6, 335x6

Great workout. Tried Quake 10.0 today, and it seemed to make a difference, especially with my deadlifts. Felt pretty burned out after my first working set, but the energy seemed to just be there after each set. Not sure if this was the supplement, or me working out in the morning, not having a full day of work tiring me out. However, I still had energy to do some cardio after my lifting, and even as I was walking out of the gym I didn't feel any crash or signed of being tired. Feel like I could go play some ball now. I'll see if this feeling continues.

I think the deadlifts were a PR for me today. I've done 365 before, but never with great form. Today I held form pretty good, only struggling with the last rep (both 365 and 360...)

Looking forward to next week, hope the numbers will improve.

[adamjohn32]

Tri-Phase Week 5, Workout 1
March 22, 2010

Flat Bench Press
Barx15, 135x10, 185x5, 205x3, 225x4, 225x4, 235x4

Bent Over Barbell Row
Barx15, 135x10, 185x5, 205x2, 225x4, 225x4 215x4

Barbell Shoulder Press
Barx15, 95x10, 135x5, 155x1, 155x4, 175x4, 180x4

Smith Machine Shrugs
135x10, 225x10, 275x5, 325x5, 395x4, 405x4, 405x4

Decline Close Grip Bench Press
Barx15, 135x10, 185x5, 205x4, 225x4, 225x4

Barbell Curl
65x10, 85x6, 125x4, 125x4, 135x2, 105x2, 65x25

Great upper body workout. Only thing that didn't feel good was the bent over row. My back was still pretty tight/sore from deadlifts on Saturday. With 225, I was getting 2-3 good reps, but the lower back didn't feel too secure so I was breaking form the last rep or two. Went back down to get 4 good contractions, rather than pull something.

Was also kind of timid when starting out on the shoulder press. Felt the shoulder a bit when warming up with 155, so I decided to start there. After some stretching and some fascia release of my arm, 155 was pretty easy and my workout partner convinced me to try 175, then 180. Felt very strong with both sets, which makes me happy b/c my shoulders/upper chest is something I'm trying to improve.

Finished off the workout with a burnout set with the barbell curves. My arms felt a tremendous pump. My partner and I will try to incorporate some FST-7 in our workouts next week b/c the volume is low.

In other news, looking forward to seeing The Dillinger Escape Plan tomorrow night. They are a very intense band and put on a crazy show, should be an interesting evening.

[automex710]

I hope you will overcome difficulties in your life.
Winner never quit, quitter never win.
Wishing you have a beautiful life!!!

[fltallpaul]

Good to see you trying quake. It's on my list to order very soon, almost out of Xtend and Vasocharge so its time to load up.

[adamjohn32]

Tri-Phase Week 5, Workout 2
March 24, 2010

Full Squat
Barx15, 135x10, 185x5, 225x3, 275x4, 275x4, 275x4

SLDL
Barx10, 135x10, 225x5, 295x4, 315x4, 305x4

Seated Calf Raise
90x10, 180x8, 225x4, 225x4, 205x4

EZ Bar Reverse Curl SS Behind the back forearm curl
50x10/50x15, 80x10/80x10, 80x10/80x10

Legs felt great considering I had little sleep last night and a tough day at work. I think the Quake 10.0 helped tonight. I've never done 275 for a full squat, and tonight the weight felt pretty good, only struggling through my last rep in the last set. Felt my back tighten up when I was pushing myself on the SLDL, so backed off a little, my back actually feels great now, was still tight from deads last Saturday. Also gave the forearms some extra work tonight, glad I did.

Last nights concert was both amazing and scary at the same time. Those guys are brilliant, and can somehow play some very complex sh** while jumping all around the stage, as well as into the crowd! But I digress... Looking forward to upper body on Friday, will try to ball a little tomorrow, 211.5-212lbs this morning, right on track.

[adamjohn32]

Good to see you trying quake. It's on my list to order very soon, almost out of Xtend and Vasocharge so its time to load up.

Stuff seems like the real deal... Three workouts so far, same feeling each time. It's like I want to attack the weight, but I never get jittery or light headed like I did from some of the other supps I've tried.

Best way to describe it is it's kinda like the vasocharge, but a little more intense. But this could be just me, or a mental thing.

Sean was talking about your trip, have fun out west!

[adamjohn32]

Tri-Phase Week 5, Workout 3
March 26, 2010

Inclince Bench Press
Barx15, 135x10, 185x5 ,185x3, 215x4, 215x4, 225x4

Pull-Ups (Pulldowns 100x15x2 for warmup)
BW+30x4, BW+30x4, BW+30x4

DB Shoulder Press
45x10, 60x6, 85x4, 85x4, 90x4

DB Shrugs
125x4, 125x4, 125x4 (all sets done with 7-10 second pause at top of rep)

Skull Crushers
Barx15, 75x5, 95x3, 115x4, 115x4, 115x4

Incline DB Curl
25x10x2, 55x4, 55x4, 55x4

Chest felt strong tonight, PR on the incline bench. Rest of the workout went great, seem to be making progress. Looking forward to deadlifts tomorrow!

[adamjohn32]

Tri-Phase Week 5, Workout 4
March 27, 2010

Deadlifts
Barx15, 135x10, 225x5, 275x3, 315x2, 385x3, 375x4, 375x4

Leg Press
360x10, 540x6, 720x5, 900x4, 990x4 990x4

Standing Calf Raises
200x10, 260x8, 300x5, 350x4, 360x4, 360x4

First time trying deadlifts over 365 today. First two with 385 felt good, but was losing my form with the 3rd, so I decided to drop the weight a little. I've been doing deadlifts for a few years, but I'm still trying to find that line where I should try to push through to get the lift, or stop so I don't wreak my back. The more I try to push my limits, the better I will become at this.

Weight is was still around 211.5 this morning, which is around 4-5lbs gained since starting the Tri-Phase (I fluctuated between 206.5 and 207.5 the first week). The calorie plan of the lean mass diet I picked was to gain 0.5-1lb per week, so it seems I am right on track. My strength feels really good now, except my right shoulder. I am going to get some more deep tissue work done this week, but I'm also going to coordinate this with an adjustment with a chiropractor. From what I've been reading about my symptoms, my pain might be caused by some nerve compression in my neck, and an adjustment could help this.

[adamjohn32]

Tri-Phase Week 6, Workout 1
March 29, 2010

Flat Bench Press
Barx15, 135x10, 185x6, 185x3, 225x3, 245x2, 245x2, 255x2

Bent Over Barbell Row
Barx15, 135x10, 185x6, 205x3, 225x2, 225x2, 235x2

Barbell Shoulder Press
95x10, 135x6, 155x3, 185x2, 185x2, 185x2

Smith Machine Shrug
135x10, 225x8, 315x4, 405x2, 424x2, 445x2

Decline Close Grip Bench Press
Barx15, 135x10, 185x5, 225x1, 245x2, 245x2, 255x2

Barbell Curl
65x10, 85x8, 105x4, 135x2, 135x2, 135x2

Incline DB Flies (burnout set)
30x10, 45x10, 45x10, 45x10, 50x10

Very happy with the workout tonight. My shoulder wasn't giving me much of a problem, so I was really able to push myself. I think all my lifts tonight were PR's, and they were completed without having my spotter help me. Grant it, there were times when I had to really push through a sticking point, but all the reps were nice and controlled with full range of motion. I probably could have gone up in weight a little, but that would have had a negative effect on my form, and most likely my growth. My upper body is really feeling it right now, probably be a little sore in the morning.

I'm am really loving this program so far and the diet. My strength is going up, but I still weighed in around 212 this morning. My arms and legs seem to be getting more vascular, but I am noticing my stomach flattening out. I can still see the abs a bit, but I the lower abs are starting to fade. I guess it's a small price to pay to put on muscle.

[deltpecx]

Tri-Phase Week 6, Workout 1
March 29, 2010

Flat Bench Press
Barx15, 135x10, 185x6, 185x3, 225x3, 245x2, 245x2, 255x2

Bent Over Barbell Row
Barx15, 135x10, 185x6, 205x3, 225x2, 225x2, 235x2

Barbell Shoulder Press
95x10, 135x6, 155x3, 185x2, 185x2, 185x2

Smith Machine Shrug
135x10, 225x8, 315x4, 405x2, 424x2, 445x2

Decline Close Grip Bench Press
Barx15, 135x10, 185x5, 225x1, 245x2, 245x2, 255x2

Barbell Curl
65x10, 85x8, 105x4, 135x2, 135x2, 135x2

Incline DB Flies (burnout set)
30x10, 45x10, 45x10, 45x10, 50x10

...I'm am really loving this program so far and the diet. My strength is going up, but I still weighed in around 212 this morning. My arms and legs seem to be getting more vascular, but I am noticing my stomach flattening out. I can still see the abs a bit, but I the lower abs are starting to fade. I guess it's a small price to pay to put on muscle.

Phase 2 the 2 set week.

It's pretty cool how strong you get with this program.

Nice shrugging, AJ!

[adamjohn32]

Phase 2 the 2 set week.

It's pretty cool how strong you get with this program.

Nice shrugging, AJ!

Thanks! I know what your saying... I have to keep telling myself not to think about failing to lift the weight and just go for it. I'm surprising myself every workout.

[adamjohn32]

Tri-Phase Week 6, Workout 2
March 31, 2010

Full Squat
Barx15, 135x10, 185x5, 225x3, 295x2, 305x2, 315x2

SLDL
Barx10, 135x10, 225x5, 275x2, 315x2, 335x2, 335x2

Seated Calf Raise
90x10, 135x6, 180x4, 250x2, 250x2, 250x2

EZ Bar Reverse Curl SS Behind the back forearm curl
90x10/90x10, 90x10/90x10, 90x10/90x10

Great workout tonight, really felt strong on the squats tonight, starting to get comfortable with the form. Did a little bit of cardio since I had some energy to burn after the workout. Getting some treatment for my shoulder tomorrow, looking forward to seeing what I can do on Friday.

[deltpecx]

SLDL
Barx10, 135x10, 225x5, 275x2, 315x2, 335x2, 335x2

Nice SLDLs!

What do you think of the 2 set week?

At first I found it tough to figure out the correct weight to use for two sets. I did a lot of 'warm up' sets.

[adamjohn32]

What do you think of the 2 set week?

At first I found it tough to figure out the correct weight to use for two sets. I did a lot of 'warm up' sets.

That's exactly what I'm feeling with most exercises. I warm up with a bunch of sets, pick a weight I think will be a challenge, but then it seems like I have to keep adding weight to really push myself for the working sets. My strength has definitely gone way up, strongest I've been in a long time.

This 2 set week might be my favorite so far.

[adamjohn32]

Tri-Phase Week 6, Workout 3
April 2, 2010

Incline Bench Press
Barx15, 135x10, 185x5, 205x3, 245x2, 235x2, 235x2

Lat Pulldown
120x10, 160x10, 205x5, 235x1, 250x2, 255x2, 260x2

DB Shoulder Press
45x10, 60x8, 80x4, 95x2, 100x2, 100x2

DB Shrugs
100x6, 125x2, 125x2, 125x2 (All working sets done with 10 second hold at top of rep)

Tricep Pushdown
45x10, 72.5x8, 115x2, 130x2, 130x2

Incline DB Curl
30x6, 45x4, 60x2, 60x2, 60x2

Felt strong tonight, but my workout partner was sick so I was flying solo. I found a few friends to spot me on bench and shoulders, but no one was around when my triceps were up so I decided to do the pushdowns. This exercise feels better on my right elbow anyways, so I may use this more going forward.

Also, the belt the gym has to hold extra weight was broke, so I had to go with the lat pulldowns instead of the pull-ups. Overall, I made due and felt very strong on all of my lifts.

Last "intensity" day tomorrow, might try for 400 on my deadlifts, we shall see.

[adamjohn32]

Tri-Phase Week 6, Workout 4
April 3, 2010

Deadlifts
Barx15, 135x10, 225x5, 275x3, 315x2, 395x2, 400x2, 405x2

Leg Press
540x10, 720x6, 900x3, 1080x2, 1080x2, 1080x2

Standing Calf Raises
200x10, 260x6, 300x5, 310x4, 310x4, 310x4 (held rep at top for 8-10 seconds)

Preacher Hammer Curls
35x10x2, 30x10x3

Great workout, I was happy to get into the 400's on my deadlifts. No belt to add weight for my calves, so I improvised again.

I actually got in two workouts, when I left the gym I had to help my friend move. Nothing but a days work!

[adamjohn32]

Tri-Phase Week 7, Workout 1
April 5, 2010

Full Squat
Barx15, 135x10, 225x3, 245x6, 255x6

SLDL
135x10, 225x3, 275x6, 275x6

Seated Calf Raise
135x8, 225x4, 205x6

Flat Bench Press
135x10, 185x5, 215x6, 225x6

T-Bar Row
135x10, 180x5, 205x6, 205x6

Shoulder Press
135x10, 165x6, 175x6

Smith Machine Shrugs
225x10, 315x5, 365x6, 365x6

Close Grip Bench Press
135x10, 185x5, 205x6, 205x6

Barbell Curl
Barx21, 95x8, 115x6, 125x5

Felt very good during this workout. Didn't have a spotter during squats and my back was still a little tight from the deadlifts last workout, so I kept the weight conservative. Other than that, I really felt good on all my lifts, controlling the movement the entire rep, and getting the full range of motion.

Gonna do a little more cardio this week, since I binged a bit over the Easter weekend. I'm wondering what my body will feel like by Saturday, doing 3 full-body workouts during the week.

[adamjohn32]

Tri-Phase Week 7, Workout 2
April 7, 2010

Hack Squat
90x10, 180x8, 270x3, 320x10, 360x8

Lying Leg Curls
100x10, 185x10, 185x8

Standing Calf Raises
200x10, 310x10, 310x8

Incline Bench Press
135x10, 185x10, 195x8

DB Side Laterals
20x10, 35x10, 35x10

Seated DB Shrugs
125x10, 125x10

Skull Crushers
40x10, 75x8, 95x10, 105x8

Incline DB Curls
30x6, 45x8, 45x9

Pull-Ups
BWx10, BWx9

Weighted Lying Leg Raises (DB held between my feet, preformed on bench)
15x12x3

Rope Crunches
65x12, 75x12, 85x12

Great workout tonight, kept a very good pace. However, this was probably why I forgot to do pull-ups after the bench press. My arms were a little spent after doing the incline curls, but this might have helped since it really forced all the work to be done by the lats. Did most reps with a good stretch at the bottom of the rep, then exploding up with a good a squeeze at the top.

Happy with my hack squats tonight, haven't done them at all during the Tri-Phase, and they felt very strong. 4 plates on each side used to give me some issues once I hit the 4th-5th rep, but I was able to get 8 solid reps. My breathing was off so I ran out of gas, I need to pay attention to that more. Probably didn't pay close attention b/c I was amazed at how the weight felt. It's always the little things go a long way.

Also threw in a little ab work and some cardio. Still burning off some of that easter food from last weekend!

[adamjohn32]

Tri-Phase Week 7, Workout 3
April 9, 2010

Leg Extensions
130x10, 260x12, 260x12

Seated Leg Curls
90x10, 160x12, 160x11

Donkey Calf Raises
135x12, 185x12

Dips
BWx12, BWx12

Seated Cable Row
120x10, 210x12, 210x12

Cable Lateral
12.5x12, 17.5x12

Low-Pulley High Row
60x10, 120x11, 105x12

Triceps Pressdown
60x10, 85x12, 92x12

Wide Grip EZ Bar Cable Curls
50x10, 75x12, 75x12

Kept a great pace tonight, keeping my rest very short between sets. Was in and out of the gym very fast. Researched a bit, and found this link on how to do weighted Donkey Calf Raises http://www.criticalbench.com/donkey_calf_raises.htm. I got some weird looks from people, but I really felt the stretch deep in my calves so I don't really care. Next time I'll do more weight, since I was unsure of how the movement would feel.

Tomorrow I'm gonna work my chest and biceps, since I feel those are my week points. Being tall and long, it's hard to put size on these parts for me.

[deltpecx]

Kept a great pace tonight, keeping my rest very short between sets. Was in and out of the gym very fast. Researched a bit, and found this link on how to do weighted Donkey Calf Raises http://www.criticalbench.com/donkey_calf_raises.htm. I got some weird looks from people, but I really felt the stretch deep in my calves so I don't really care. Next time I'll do more weight, since I was unsure of how the movement would feel.

I love doing Donkey Calf raises. I was doing them in the Fall with a weight belt or without any weight just for the stretch. I read that link. I can see why you would get odd looks from people. I might have to give that a try.

[adamjohn32]

I love doing Donkey Calf raises.

I've never done them, but read an article from arnold saying he loved them because of the deep stretch you get. I felt a good stretch last night, so I can see why you like them so much. I will be adding some kind of donkey calf raise variant to my routines to get my calves growing.

[adamjohn32]

Tri-Phase Week 7, Workout 4
April 10, 2010

Incline DB Press
45x10, 70x12, 80x10, 90x8

Flat DB Press
75x12, 90x10, 100x8

Cable Crossovers
25x10x7 (FST-7 set)

Wide Grip Barbell Curls
45x15, 85x12, 95x10, 105x8

Incline DB Curls
30x12, 35x10, 40x8

Supinated Concentration Curls
15x12, 15x12, 20x12, 20x12

Worked my chest and bi's for my weak-point training. Got a great pump doing the FST-7 style cable crossovers. Also really focused on the supinating action when doing the concentration curls at the end. Really trying to get my bicep peak to actually peak

Looking forward to next week, hopefully my workout partner will be back in the picture so I can really push myself Monday.

[adamjohn32]

Tri-Phase Week 8, Workout 1
April 12, 2010

Full Squats
Barx10, 135x10, 185x5, 225x3, 265x6, 275x6

SLDL
135x10, 225x5, 295x6, 295x6

Seated Calf Raises
135x10, 205x6, 205x6

Flat Bench Press
135x10, 185x6, 225x6, 235x6

T-Bar Rows
135x8, 180x4, 225x6, 225x6

Shoulder Barbell Press
135x10, 175x6, 175x6

Smith Machine Shrugs
225x8, 315x5, 405x6, 405x6

Close Grip Bench Press
135x8, 205x6, 205x6

Barbell Curl
Barx21, 85x8, 125x6, 125x6

Felt real good in the gym. Legs were a little bit tight 'cause I played some basketball on Sunday. Once they were warmed up, they felt good. Didn't have a spot do I couldn't really push myself. I would have gone for 295 for 6 if I had a spot. Next week my workout partner should be back, so I'll shoot for something like that.

Gonna do some abs/light cardio tomorrow, just to keep the weight in check. 214.5lbs this morning. Looks like I'll be meeting my goal of 215-218lbs.