Peter's Log: The Third Hurtle: Physqiue Construction!!

[ReedT]

I'm back from my last hiatus a few months back. Coming from my First Hurdle almost 2 years ago, my Second Hurdle a few months back near the beginning of this year brings me to where I am today.

This has been my change so far in the last 2 years:
Start 6'0 270lbs 30%BF



Current 6'0 220lbs 18%BF


I was working as a summer camp counselor the last 2 months and I have to tell you that it was a great experience. Being outside almost all the time (killer farmers tan now) and basically hiking almost everywhere gives you a bit of a spring in your step. I don't want to loose that so I am going to workout more than I did before I left for camp.

My Goal: This time around will be that come NEXT summer, I want to have a physique that I can be really proud of when I take off my shirt.

The Plan: I plan to workout 6 days a week with the following workout program I designed based off a number of articles I read for about 6 months Clean Bulking and then go back to my Cutting Routine in The Second Hurtle.

Chest:
Bench Press: 4 x 12-6 reps
Incline Bench Press: 3 x 10-6 reps
Cable Flys: 4 x 15-10 reps
Incline Chest Press Machine: 3 x 10 – Dropsets
Pec Deck Machine: 2 x 10

Back:
Deadlifts-4 sets, 5-10 reps
Chins-3 sets, to failure
Barbell Rows-3 sets, 8-12 reps
Cable Rows-2 sets, 10-12 reps
V-Bar Handle Pulldowns-2 sets, 10-12 rep
Barbell Shrugs-3 sets 12-20 reps

Arms:
Bicep Circuit:
Double Arm Preacher 1x6 Full 3 Partial
Straight Bar Preacher 1x6 Full 3 Partial
Double Arm Hammer Style Preacher 1x6 Full 3 Partial
Tricep Circuit:
Kneel Cable Extensions 1x6-8 Failure
Standing Cable Press Down 1x6-8 Failure
Weighted Dips 1x8-10

Legs
Hack Squat: 3 x 4-6 Reps
Romanian Deadlifts: 3 x 8 Reps
Dumbbell Lunges: 4 x 25 Reps Each Leg
Leg Extensions: 3 x 20 Reps
Seated Leg Curl: 3 x 15 Reps
Calf Press On Leg Press Machine: 3 x 12 Reps

Shoulders:
Cable Side Laterals 3x8-6
Behind the Neck Military Press 5x8-6
Military Press 3x8-6
Dumbbell Military Press 3x8-6
Dumbbell Superset Raises (Front, Lateral, Reverse) 3x8

Abs/Cardio:
Circuit:
Hanging Leg Raises 15-20
Hanging Knee Raises 15-20
Ab Pull Down 15-20
Angled Leg Sky Thrusts 15-20
Angled Vertical Leg Raises15-20
Crunches 15-20
Ball Side Crunch Twist 15-20
Seated Bar Twist 15-20
Single Arm Pull Twist 15-20

My Macros are gonna be C/P/F 30/40/30 at 2400 Calories. The Calories are lower than I need, but I tend to put on weight easily so I want to see how I can do with that number now. I'll up the calories later if I need to.

This Journal will primarily be for me to help keep myself on track and hopefully to keep myself accountable to myself. My workouts start tomorrow so here we go!

[ReedT]

Today was the start and it was my Arms day. I am trying out Chad Shaw's (aka thenaturalone) Secrets to Huge Arms workout.

Bicep Circuit:
Double Arm Preacher 1x6 Full 3 Partial (40x6+2)
Straight Bar Preacher 1x6 Full 3 Partial (85x6+3)
Double Arm Hammer Style Preacher 1x6 Full 3 Partial (25x6+3)

Tricep Circuit:
Kneel Cable Extensions 1x6-8 Failure (150x8)
Standing Cable Press Down 1x6-8 Failure (150x8)
Weighted Dips 1x8-10 (Machine Dips 200x8) *All the flat benches in my gym are nailed to the ground.....

Overall, I will have to say that I overestimated my Bicep Strength and underestimated my Tricep Strength. Invidiually, my Bi's did terrible especially when I got to the Hammer Curls where as my Tri's did much better than I thought. I will admit, it was very weird getting done in 20 mins (and that was with the setup I did before hand). We'll see tomorrow how hard I really pushed today and if not, I will have to really kick ass next week during the next Arms day.

[ReedT]

Blah! 2 Months of not lifting will seriously set you back a ton even if you think you are physically active the entire time (working as a camp counselor). My legs felt like jelly and I couldn't even complete everything.

Legs
Hack Squat: 3 x 4-6 Reps (360x8, 360x6, 450x6)
Romanian Deadlifts: 3 x 8 Reps (65x8, 75x8, 85x8)
Dumbbell Lunges: 4 x 25 Reps Each Leg (30x12, 30x15x 30x10, 30x10)
Leg Extensions: 3 x 20 Reps (90x20, 100x20, 110x20)
Seated Leg Curl: 3 x 15 Reps (100x15, 140x15, 150x15)
Calf Press On Leg Press Machine: 3 x 12 Reps (310x12, 330x12, 350x12)

I've got to work on my lunges. I couldnt even complete 1 full set of 25 and even through it all, I was sweating like crazy. I will say that the Hack Squat is not my favorite thing. It felt like it was pushing down on 1 side of my shoulders alot more than it should have. Maybe I did something stupid like stand off to the side a bit, I dunno. I also will need to get some lifting wrist straps because my grips were getting tired during the Lunges. If I'm gonna get to the full 100 reps in that set, I'm gonna have to work on my grip strength.

On a side not, I have been pushing myself harder with the weights than I used to and I'm starting to feel it everywhere. Namely, I feel my abs being sore as all hell. Me think it has to do with the Dead Lifts I did today. Hurray for a weak core >.>

[ReedT]

Yup, confirmed, I have some really weak core muscles and I am gonna have to really train hard on them. Also, the circuit for my abs is actually wrong. That was from a different workout I was thinking of doing, but decided against. Especially after seeing how weak I was today.

Abs:
Cable Crunches 3x15-20 (150x20, 160x20, 170x20)
V-Sit Medicine Ball Twists 3x15-20 (6x20, 6x20, 6x17)
Hanging Knee Raises 3x12-15 (15, 15, 12)
Seated Leg Tuck 3x12-15(14, 12, 10)
Planks 3x45-60secs (30, 35, 23)
Machine Crunches 3x15-20 (20x15, 25x11, 20x12)

My lower abs are by far my weakest (shocker). Those will be one of my main priorities. Also I must admit, the Machine Crunch was much harder than I thought it would be. Either I was just exhausted from the workout in general as it was at the end of my circuit, or Im just really weak. I've got lots to work on either way.

[ReedT]

Well my Legs still feel a bit like jelly so YEAH on my Legs routine.

Today was my Chest day and I think I did so-so.

Chest:
Bench Press: 4 x 12-6 reps (155x12, 165x10, 175x7, 185x4)
Incline Bench Press: 3 x 10-6 reps (100x10, 110x7, 110x6)
Cable Flys: 4 x 15-10 reps (65x12, 70x12, 75x10, 80x10)
Incline Chest Press Machine: 3 x 10 – Dropsets (100x9, 90x3, 80x6 65x10)
Pec Deck Machine: 2 x 10 (75x10, 90x10)

I probably could have gotten some better numbers if I had a workout partner. Namely I think I could have gotten 2 more reps on my last Bench Press set if I wasn't worried about not getting the bar off me if I reached failure. I will say that the weak point in my chest area is my upper chest so I have to focus some extra attention on the Incline Press workouts. Maybe even throw in an Incline Dumbbell Fly if I don't get stronger in the next month. All in all, I think it's a good base.

[ReedT]

My chest is feeling nice and sore today so I'm happy on that account and my abs are also still sore which Im also liking alot.

I was also trying out a different routine today to see how I might like it. I didn't. I'll be going back to the one I have planned next week.

Back
Straight Arm Pull Down: 3x25,20,15 (100x25, 100x20, 100x15)
Pull-Ups: 3x12 (-135x12, -135x12, 135x12, -120x11)
Close Grip Pulldown: 4x15,8,6,4 (90x15, 100x8, 115x6, 130x4)
Barbell Row: 4x15,8,6,4 (75x15, 85x8, 105x6, 125x4)
Seated Cable Row: 4x15,12,10,8 (105x15, 120x12, 135x10, 150x8)
Barbell Deadlift: 4x15,8,6,4 NONE

It was a pretty crappy day all in all. Although I did hit a personal best with Cable Row with a 150, I made a really dumb mistake today. I'm still in a Cutting mind set and I had a pretty small meal of a small sandwich and 1 cup of steamed veggies about 1 and half hours before my workout today. As of right now, I am not doing anything for any pre workout nutrition wise. I just got my order of creatine in today so I wanna finished out this week without loading yet and then compare how I feel next week. Anywho, I ran out of steam REAL fast today since I didn't have many carbs or calories to burn. I couldn't even do 1 set from the last exercise. FML

[ReedT]

My Back is sore from yesterday, but not nearly as much so compared to the rest of my body during the week. I did manage to keep things on track today so I was able to hit Shoulders well today.

Shoulders:
Cable Side Laterals 3x8-6 (40x6, 30x8, 40x6)
Behind the Neck Military Press 5x8-6 (75x8, 85x8, 105x6, 105x6, 105x5)
Military Press 3x8-6 (65x8, 75x8, 75x6)
Dumbbell Military Press 3x8-6 (50x8, 50x8, 60x8)
Dumbbell Superset Raises 3x8 (15x8, 20x8, 20x8)

This has been my first week on a Clean Bulk and I must admit it is much harder than I anticipated compared to the Cutting I have been doing for a while now. There is much more scrutiny that needs to be taken care of and Nutrition takes a bigger role with timing. Next week, I will also start using Creatine for the first time (ever) and I'm going to compare how I felt this week to the next.

[ReedT]

I was review my notes from last week when I noticed I goofed during one of the sets. I actually used an E-Z Bar instead of a Straight for my Preacher Curls. I made the adjustment today and I did have to go down some weight on that. Also, I went down on the Dumbbell Preacher Curl as I had noted that I cheated too much trying to "spot myself" with my other hand.

Bicep Circuit:
Double Arm Preacher 1x6 Full 3 Partial (35x6+3)
Straight Bar Preacher 1x6 Full 3 Partial (875x6+3)
Double Arm Hammer Style Preacher 1x6 Full 3 Partial (25x6+3)

Tricep Circuit:
Kneel Cable Extensions 1x6-8 Failure (150x8)
Standing Cable Press Down 1x6-8 Failure (150x8)
Weighted Dips 1x8-10 (Machine Dips 210x8

I did go up in weight for Dips and its a good weight so I will probably do it again next week. I'm still working within the range for the other sets on Tri, altho I think I may trying up the weight just a bit next week. All in all, an ok day. Still think its weird to get done in 30 mins, but we'll see at the end of the month.

Also, I have started the Loading Phase for my Creatine. I must admit, I thought ti would taste horrible when it fact it doesnt taste like much at all. The only thing I am not digging much is the gritty feeling I get from the leftovers that trickle from the shaker cup.

[ReedT]

I am so pissed that I forgot my Ipod today. I am one of those people that puts on headphones in the gym and then just zone into my workout. I use the music to set myself a tempo and gauge timing between sets and what not. Needless to say, I did go through my workout and I felt a great pump today, but I was so easily distracted today by the horrendous club mix and I kept talking longer breaks between sets than I usually do.

Legs
Hack Squat: 3 x 4-6 Reps (360x8, 450x6, 540x4)
Romanian Deadlifts: 3 x 8 Reps (75x8, 85x8, 85x8)
Dumbbell Lunges: 4 x 25 Reps Each Leg (20x25, 20x25x 20x15, 20x15)
Leg Extensions: 3 x 20 Reps (120x20, 135x20, 135x20)
Seated Leg Curl: 3 x 15 Reps (155x15, 165x15, 165x13)
Calf Press On Leg Press Machine: 3 x 12 Reps (350x12, 30x12, 360x12)

I felt great today, aside from my lack of focus. I upped the weight on a few things here and there, but I also dropped weight on the Lunges so I could try to get into the rep range I have set. Still in Loading Phase for my Creatine so I'm not feeling anything too much yet. No bloating feeling either yet so that's good.

[ReedT]

Today was once again Abs day and I had to admit, it frustrates me to no end how weak my Abs are.

Abs:
Cable Crunches 3x15-20 (160x20, 180x20, 200x20)
V-Sit Medicine Ball Twists 3x15-20 (6x20, 6x20, 6x20)
Hanging Knee Raises 3x12-15 (15, 15, 12)
Seated Leg Tuck 3x12-15(14, 12, 10)
Planks 3x45-60secs (40, 35, 30)
Machine Crunches 3x15-20 (20x20, 25x15, 25x15)

I did up the weight for the Cable Crunch, but I think Im gonna ask someone to check my form some next time I do it. I feel like Im not getting much of a workout with it and thats probably just because of bad form. I'm also gonna have to use a dumbbell if I want to up the weight for my V-sit Twists since my gym doesnt have anything higher weight medicine balls. Planks are still the hardest things ever >.>

On a side note, I'm sorta worried about weighing myself. I know since I've been Bulking, I haven't kept as close a look at my Calories as I do when Im Cutting. I dunno what I gain is fat or muscle. Switching gears is hard >.<

[ReedT]

I always look forward to Chest Day. I'm definitely making some strides in strength and I'm loving the pumped feeling in my chest. I also feel like my chest has grown some, or at least there is more definition there that wasn't there before.

Chest:
Bench Press: 4 x 12-6 reps (165x12, 175x8, 185x6, 195x4)
Incline Bench Press: 3 x 10-6 reps (115x10, 125x8, 135x6)
Cable Flys: 4 x 15-10 reps (70x12, 70x10, 80x9, 80x10)
Incline Chest Press Machine: 3 x 10 – Dropsets (85x9, 75x7, 65x6)
Pec Deck Machine: 2 x 10 (90x10, 105x10)

Dropsets are hard. I can barely crank those out at all.

On a side note. I'm going to weight myself this Saturday and take some measurements. We'll see what 2 weeks in has been like for me. That will also be the end of my Creatine Load Phase so if there is any bloating, it should be at the max at that time and any weight after shouldn't be that high.

[ReedT]

I think I have the exercises I like for Back in mind now. I tried a bunch of different ones compared to last weeks and I'll set a routine up based on what I think will work best for me.

Back:
Wide Grip Pull Downs 15, 8, 6, 4: (100x15, 130x8, 145x6, 160x4)
Single Arm Dumbbell Row 15, 8, 6, 4: (50x15, 60x8, 65x6, 75x4)
T-bar Row 15, 8, 6, 4: (70x15, 90x8, 100x6, 110x4)
Hyperextensions 4x15: (15, 15, 15, 10x15)

I did actually have 1 other set of exercises to do, but then I pinched one of my fingers between some weights and I'm pretty sure I pinched a nerve as I couldn't feel anything in it anymore, although it still hurt like hell. I had V-bar Pull ups but I couldn't hang on to the bar because of my finger. In retrospect, I probably couldnt have even done them so not a terrible lose. When I get stronger, I'll try this out. Next weeks workout should be my final Back routine I will follow for a while.

[ReedT]

Yah, my Back workout wasn't all that great compared to last weeks. Altho I do feel a nice tightness in the lower middle of my back, the lats don't feel it much. Definitely know what I do want and what I don't for next week. Today was Shoulders and I must admit, I think there is a big of a tweak in my right shoulder or something. Felt like it was going to pop out occasionally.

Shoulders:
Cable Side Laterals 3x8-6 (40x7, 40x6, 50x6)
Behind the Neck Military Press 5x8-6 (105x8, 115x6, 115x7, 125x5, 125x5)
Military Press 3x8-6 (75x8, 75x7, 85x6)
Dumbbell Military Press 3x8-6 (70x8, 80x6, 90x6)
Dumbbell Superset Raises 3x8 (20x8, 20x8, 25x8)

I'm making decent strength gains this week for sure. Tomorrow is my off day and I will be taking my measurements and weight to see how 2 weeks in I'm doing.

[ReedT]

So I've gained 6lbs in the last 2 weeks. My stats are as follow in Inches:

Previous--> Current
Chest: 46.5--> 47
Arms: 16--> 16.3
Forearms: 12.5--> 12.8
Shoulders: 53 (first time measurement)
Waist: 41--> 42
Hips: 25.5--> 25.8
Calves: 17 --> 17.3
Neck: 17--> 17.5

I really hope that most of my guys are muscle and not fat. I was frankly shocked to have gone up 6lbs in 2 weeks and my whole Cutting mentality is saying I really should cut back on the calories and carbs again. Its hard fighting what you used to do for so long.

I am quite happy with my strength gains tho and I do feel that the gains in my Chest are muscle. It feels tighter and not as flabby as before. I'm going down on my Creatine from the Loading Phase now to the Maintenance Phase. I can hope that some of that weight gain was also water weight.

[ReedT]

Today was Arms and altho I still don't think Im hitting it 110% like I should be, I think Im getting closer to it all the time.

Bicep Circuit:
Double Arm Preacher 1x6 Full 3 Partial (35x6+3)
Straight Bar Preacher 1x6 Full 3 Partial (80x6+3)
Double Arm Hammer Style Preacher 1x6 Full 3 Partial (30x6+3)

Tricep Circuit:
Kneel Cable Extensions 1x6-8 Failure (160x8)
Standing Cable Press Down 1x6-8 Failure (160x8)
Weighted Dips 1x8-10 (Machine Dips 220x8)

Considering I have gained some size in my Arms while also seeing some vascularity coming up in other parts of my body, Im assuming that my routine is working as it should. I think once I find the upper limits to what I can do well without straining everything, the growth should be better and I think I will be more sore as well.

[DREhova 87]

Nice progress from the first photo. Great job...Keep it steady!

[ReedT]

Have you ever had one of those days where you try to push hard early and your suffer later? That was me for today. I got felt weird towards the end of my workout. During the last 3 exercises, I think I felt my teeth tingle from just trying to crank out the reps.

Legs
Hack Squat: 3 x 4-6 Reps (450x8, 450x6, 540x4)
Romanian Deadlifts: 3 x 8 Reps (75x8, 85x8, 85x8)
Dumbbell Lunges: 4 x 25 Reps Each Leg (20x25, 20x25x 20x25, 20x15)
Leg Extensions: 3 x 20 Reps (135x20, 135x20, 135x20)
Seated Leg Curl: 3 x 15 Reps (155x15, 155x15, 155x15)
Calf Press On Leg Press Machine: 3 x 12 Reps (350x12, 360x12, 370x12)

I really pushed too early during the first 2 sets, but I figured those would work the most for me.

[ReedT]

Worked on my Abs again. Turns out my form was a bit off last week after I asked someone to watch me during my set. I was pivoting too much at the hips where a majority of the work was taken from my Abs. Corrected and I feel better today.

Abs:
Cable Crunches 3x15-20 (160x20, 180x20, 200x20)
V-Sit Medicine Ball Twists 3x15-20 (8x20, 12x20, 12x20)
Hanging Leg Raises 3x12-15 (12, 12, 12)
Seated Leg Tuck 3x12-15(15, 15, 15)
Planks 3x45-60secs (45, 40, 35)
Machine Crunches 3x15-20 (25x17, 25x15, 25x15)

My Leg Raises still are pretty weak so I'll have to work on those more next week. Pushing the time on Plank 5 secs so thats doing good.

[ReedT]

Ever work your abs one day really hard and then the next day, every time you sneeze your abs would kill because of the involuntary core crunch? Yah that sucked for me today. Anywho, I reaaaallllllyyyy wish I had a workout partner at least on my Chest days. I want to try pushing the weights, but alas, I cannot. Hopefully my one buddy will be able to workout with me on a consistent basis again soon.

Chest:
Bench Press: 4 x 12-6 reps (175x11, 185x8, 195x4, 195x6)
Incline Bench Press: 3 x 10-6 reps (125x10, 135x7, 145x5)
Cable Flys: 4 x 15-10 reps (70x13, 70x10, 80x11, 80x10)
Incline Chest Press Machine: 3 x 10 – Dropset (80x10, 75x10, 70x10)
Pec Deck Machine: 2 x 10 (105x10, 115x10)

Gotta just vent this: Seriously, why did all the cable machines just HAVE to be used ALL at the same time today?? WTF?! Ok done.

I'm starting to notice some striations in my shoulders every so slightly and my hands have got some crazy veins when I get pumped in the middle of a workout. Definitely loving this feeling!

[ReedT]

I need to make this quick. I have been on the fly all day and I am gonna need to get up early tomorrow as well. I had to cut my workout short today as I totally forgot about a church event I was going to tonight.

Back
Straight Arm Pull Down: 3x25,20,15 (115x25, 120x20, 120x15)
Close Grip Pulldown: 4x15,8,6,4 (100x15, 115x8, 130x6, 145x4)
Barbell Row: 4x15,8,6,4 (95x15, 115x8, 135x6, 140x4)
Pull Up Superset (wide and close): 3x12-10 (-120x12/10, -135x11/10, -135x10/10)

Got some good weight up, but I doubt it will be much of a burn tomorrow.

[ReedT]

So yesterday ended up being a rest day for me. There was a death in the family so things were thrown out of wack. I also seem to have hurt my right rotator cuff although its not too bad. Just hurts at certain odd angles when I hold my arm out certain ways. I can actually still do Front and Lateral Raises so I may focus on those for a month or so. After reading up on the forums, I'm probably gonna have to throw out the Behind the Neck Military Press all together until I strengthen my RC later.

Shoulders:
Cable Side Laterals 3x8-6 (40x8, 40x8, 50x7)
Rotator Cuff Superset 3x10-12 (30x12, 30x12, 30x12)
Dumbbell Superset Raises 3x8 (20x8, 25x8, 25x8)

Gonna have to tweak my workouts in the coming weeks due to a new job and some Halloween work as well so Im shortening my Shoulder routine and gonna do Shoulder/Arms on the weeks I will only have 5 days to workout.

[ReedT]

I'm starting to look forward to Arms more and more. I think I'm getting some good gains in them.

Bicep Circuit:
Double Arm Preacher 1x6 Full 3 Partial (35x6+3)
Straight Bar Preacher 1x6 Full 3 Partial (85x6+3)
Double Arm Hammer Style Preacher 1x6 Full 3 Partial (30x6+3)

Tricep Circuit:
Kneel Cable Extensions 1x6-8 Failure (170x8)
Standing Cable Press Down 1x6-8 Failure (170x8)
Weighted Dips 1x8-10 (Machine Dips 230x10)

I think I have found my strength cap on my Triceps for the time as well as my Biceps. I'm gonna look into some Forearm/Grip exercises to add to my arms as well. Be a pity to have some nice guns and twigy forearms.

[ReedT]

I love my Leg days, as opposed to the vast majority of other guys on the boards it often seems.

Legs
Hack Squat: 3 x 4-6 Reps (450x6, 450x5, 540x4)
Romanian Deadlifts: 3 x 8 Reps (80x8, 80x8, 85x8)
Dumbbell Lunges: 4 x 25 Reps Each Leg (20x25, 20x25x 15x23, 15x23)
Leg Extensions: 3 x 20 Reps (135x20, 120x20, 120x20)
Seated Leg Curl: 3 x 15 Reps (155x15, 155x15, 160x13)
Calf Press On Leg Press Machine: 3 x 12 Reps (360x12, 370x12, 380x12)

I must admit that I got tired much more quickly than I normally do, but I attribute this to a long bike ride I had yesterday with my sister. Shouldn't have worn out my legs the day before a heavy lifting sessions. Still feels good tho.

[ReedT]

Wow, I can't believe its almost been 4 weeks since I started this Bulk phase. I must admit it, time has somewhat flown by.

Abs:
Cable Crunches 3x15-20 (180x20, 190x20, 200x20)
V-Sit Medicine Ball Twists 3x15-20 (12x20, 12x20, 12x20)
Hanging Leg Raises 3x12-15 (15, 15, 12)
Seated Leg Tuck 3x12-15(15, 15, 15)
Planks 3x45-60secs (50, 45, 40)
Machine Crunches 3x15-20 (30x15, 30x15, 30x15)

I'm gradually getting stronger with my Planks altho I'm gonna have to get a stop watch to be real certain of my time and that Im not just speeding up while Im doing it. I don't think I am but one can never be sure.

I've decided that next week will be a Deload week for me. Not only will I not have as much time to workout as I normally would, I also will be at the end of my Creatine Cycle. Seems like a perfect time to Deload and let my body rest. I'll switch up the routines some as well to mix things up. HOPEFULLY I should have my can of Animal Test and White Flood before my 2 week so I can gauge the difference between the first week without them.

[ReedT]

Today I made a 15 min mistake that pretty much threw off the rest of my day. I slept through my alarm clock and woke up 15 mins late. Had to grab and run breakfast (measly pop tarts) and didnt grab my packed lunch so I ended up getting something not nearly as substantial to prep for my workout later. I don't think I was able to push as far as I could have if I had done things right but I didnt get a bit farther.

Chest:
Bench Press: 4 x 12-6 reps (185x11, 185x9, 195x7, 205x4)
Incline Bench Press: 3 x 10-6 reps (135x10, 145x8, 155x5)
Cable Flys: 4 x 15-10 reps (70x15, 80x15, 80x12, 80x10)
Incline Chest Press Machine: 3 x 10 – Dropset (80x10, 70x10, 60x10)
Pec Deck Machine: 2 x 10 (120x10, 120x10)

FINALLY BROKE 200 ON THE BENCH FOR THE FIRST TIME EVER IN MY LIFE!! So yeah that was a good day for me.

[ReedT]

I have to admit that I think the weakest point in my body is my back (literally and esthetically). I'm gonna have to find a serious one that I like and one that I think will really work to grow and strengthen it.

Back
Incline Bench Pull: 3x25,20,15 (60x25, 70x20, 70x15)
Pull-Ups: 4x12 (-135x12, -135x11, -120x10, -120x10)
Wide Grip Pulldown: 4x15,8,6,4 (130x15, 145x8, 155x6, 160x4)
Barbell Row: 4x15,8,6,4 (95x15, 115x8, 125x6, 135x4)
Hyperextensions 4x15 (15, 15, 15, 15)

Tomorrow is the last day of my first 4 weeks. Crazy how time flies.

[ReedT]

I actually decided to skip my last day. My shoulder still isnt feeling right and I didnt want to push it and screw up what I want to do in the coming weeks. Regardless, Im apparently getting good results altho I'm going to have to compare photos tomorrow from ones I had at the beginning to see if there have been any changes. Next week will be an easy week to let my body recover its first intense month of lifting.

[ReedT]

So here are my Stats after the first month.

Past --> Current
Weight:
231 lb (105.0 kg) --->239 lb (108.6 kg)

Bodyfat:
23.0 %--->25.0 %

Thighs:
25.75" (65.41 cm)--->26.5" (67.31 cm) +.75 Inch

Waist:
42" (106.68 cm)--->43.5" (110.49 cm) +1.5 Inch

Calves:
17.25" (43.82 cm)--->17.5" (44.45 cm) +.25 Inch

Chest:
47" (119.38 cm)--->47.5" (120.65 cm) +.5 Inch

Forearms:
12.75" (32.39 cm)--->13" (33.02 cm) +.25 Inch

Arms:
16.3" (41.40 cm)--->16.5" (41.91 cm) +.2 Inch

Shoulders:
53" (134.62 cm)--->53.75" (136.53 cm) +.75 Inch

Hips:
45.3" (115.06 cm)--->45.5" (115.57 cm) +.2 Inch

Neck:
17.5" (44.45 cm)--->18" (45.72 cm) +.5 Inch

So I've gained 8lbs in the first month. 6 Fat, 2 MUSCLE. HECK YES!! While I'm gonna shift my macros some so I don't keep gaining that much fat, I'm DEF pumped about gaining 2 lbs of muscle! This is sweet!

[ReedT]

Lord it felt GOOD to be back in the gym again!

So I totally was out of funk with that week off that I actually snuck in once last week and did a quick, lightweight total body circuit with 2 exercises from each day. Yesterday SHOULD have been my start day, but I forgot my gym's hours and I didn't get in for Arms. Given that I give them 2 days of rest before I hit them again, I'm going to skip them this week and resume again next Sunday. I don't want to get out of my work flow.

Legs
Hack Squat: 3 x 4-6 Reps (450x6, 450x6, 540x4)
Romanian Deadlifts: 3 x 8 Reps (85x8, 85x8, 85x8)
Dumbbell Lunges: 4 x 25 Reps Each Leg (20x25, 15x25x 15x25, 15x25)
Leg Extensions: 3 x 20 Reps (135x20, 135x20, 120x20)
Seated Leg Curl: 3 x 15 Reps (155x15, 160x15, 160x13)
Calf Press On Leg Press Machine: 3 x 12 Reps (390x12, 390x12, 390x12)

I also had a buddy come workout with me today and he followed along with my routine. Totally made my day when he told me later how his legs felt like jello and that I was a beast to go through my routine. ^^

[ReedT]

Again, it felt great to be back in the gym.

Abs:
Cable Crunches 3x15-20 (180x20, 190x20, 200x20)
V-Sit Medicine Ball Twists 3x15-20 (12x20, 12x20, 12x20)
L Sit Hanging Leg Raises 3x12-15 (15, 15, 15)
Seated Leg Tuck 3x12-15(15, 15, 15)
Planks 3x45-60secs (50, 45, 40)
Machine Crunches 3x15-20 (30x15, 30x15, 30x15)

No real changes but I figured that might happen with a week off. I did try out L Sit Hanging Leg Raises this time around and I actually like them better than the normal Hanging Leg Raises namely since you have to go REALLY slow to control the momentum of the swing and otherwise cheat through it all. It is much harder, espcially on the hands, I want to keep doing them.