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  1. #31
    Registered User RHK89's Avatar
    Join Date: Nov 2011
    Location: Pennsylvania, United States
    Age: 25
    Stats: 5'7", 171 lbs
    Posts: 710
    Rep Power: 1336
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    1.5/12
    Weight 161.2

    Workout: Power Upper

    1) Barbell Bench Press
    165lbs x 4, 3, 3

    2) Pendlay Row
    135lbs x 6, 6, 5

    3) Seated Machine
    130lbs x 6, 5, 5

    4) Military Press
    95lbs x 5, 4, 4

    5) Modified Skull Crushers
    60lbs x 6, 6, 6

    6) Barbell Curls
    85lbs x 2 (FAIL...smh)
    75lbs x 4
    70lbs x 4

    *Cardio: Bike/Resistance: 9/5 mins before workout & 10 mins after workout/Total Calories: 154

    Macros: F: 55.1/C: 350.9/P: 199.7
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  2. #32
    Registered User RHK89's Avatar
    Join Date: Nov 2011
    Location: Pennsylvania, United States
    Age: 25
    Stats: 5'7", 171 lbs
    Posts: 710
    Rep Power: 1336
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    Originally Posted by Iblamegenetics View Post
    I'm going to be following your log. I'm kinda in the same boat as you. 161 pounds 5 foot 7. Asian Lol. I'm gonna start my 12-week diet starting on Monday. Keep up the good work! I'm excited to see your progress!
    Hey man thanks for stopping by. Are you going to log as well? If so I look forward to seeing your progress as well!
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  3. #33
    Registered User RHK89's Avatar
    Join Date: Nov 2011
    Location: Pennsylvania, United States
    Age: 25
    Stats: 5'7", 171 lbs
    Posts: 710
    Rep Power: 1336
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    1.6.12 Friday
    Weight: 159.6

    Workout: Lower Power

    Cardio: Bike/Resistance: 12/Time: 5 min./Calories: 51
    1) BB Squat
    190lbs x 4, 3, 3

    2) RDL
    185lbs x 6, 5, 5

    3) Smith Machine Standing Calf Raise
    150lbs 6, 6, 6

    4) Kneeling Cable Crunches
    67.5 x 10, 10, 10

    Cardio: Bike *Occluded/Resistance: 10/Time: 10 min./Calories: 84

    Macros: F: 42.8/C: 285.8/P: 182.7 (F'ed up the macros b/c of an illness)

    I woke up with a terrible bloated feeling in my stomach and the day went downhill very quickly. I proceeded to do my usual by drinking my morning coffee and almost passed out for some reason. At this point my stomach started to really hurt and I felt extremely nauseous. I'm pretty stubborn and said F it and went to the gym. The workout was was pretty intense, and I'm not talking about the weightlifting aspect of it lol. I felt nauseated the whole time, but I just powered through and got my workout done.

    After I got done my workout, I got some food down, but then felt extremely bloated to the point of wanting to throw up. The rest of the day was just me struggling to get down food with the constant feeling of throwing up. Then at night I started to get chills and then started having a fever of 102. Then I basically passed out in pain and woke up the next morning still bloated but with no fever.

    1.7.12 Saturday
    Weight: 160.2

    Macros: F: 55/C: 300.8/P: 200.6

    My diet consisted of poptarts and whey shakes. I was still feeling extremely bloated and nauseated.

    1.8.12 Sunday
    Weight: 162

    Macros: F: 55.3/C: 349/P: 199.3

    Again, diet was poptarts and whey shakes lol. My bloating has still not gone away, and I literally get full after eating a package of poptarts W T F.

    1.9.12 Monday
    Weight: 161.6

    Macros: F: 54.7/C: 295.1/P: 192.7

    I'm feeling a little better today and don't get as bloated, but I haven't had a bowel movement since Friday smh. I feel like all this food I ate is sitting in my intestines. Needless to say I am not a happy camper at the moment.

    1.10.12 Tuesday
    Weight: 162.2
    Macros: F: 54.2/C: 295.3/P:199.9

    I think I am very close to being back to normal. I am no longer feeling bloated, but I still haven't had a bowel movement. 5 days worth of constipation ftl. Terrible weekend was TERRIBLE.
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  4. #34
    Registered User RHK89's Avatar
    Join Date: Nov 2011
    Location: Pennsylvania, United States
    Age: 25
    Stats: 5'7", 171 lbs
    Posts: 710
    Rep Power: 1336
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    Originally Posted by Iblamegenetics View Post
    I'm going to be following your log. I'm kinda in the same boat as you. 161 pounds 5 foot 7. Asian Lol. I'm gonna start my 12-week diet starting on Monday. Keep up the good work! I'm excited to see your progress!
    BTW, are you Korean?
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  5. #35
    Registered User RHK89's Avatar
    Join Date: Nov 2011
    Location: Pennsylvania, United States
    Age: 25
    Stats: 5'7", 171 lbs
    Posts: 710
    Rep Power: 1336
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    1.11.12
    Weight: 163.2

    I was still very bloated and constipated

    1.12.12
    Weight: 159

    Workout: Power Upper

    1) Barbell Bench Press
    165lbs x 5, 4, 4

    2) Pendlay Row
    140lbs x 5, 4, 4

    3) Seated Machine
    135lbs x 6, 5, 5

    4) Military Press
    95lbs x 6, 5, 2

    5) Modified Skull Crushers
    65lbs x 6, 6, 6

    6) Barbell Curls
    80lbs x 3
    75lbs x 4
    70lbs x 4

    *Cardio: Bike/Resistance: 9/5 mins before workout & 10 mins after workout/Total Calories: 154

    Macros: F: 54.7/C: 295.3/P: 178.7

    I'm finally not constipated anymore haha.
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  6. #36
    Registered User RHK89's Avatar
    Join Date: Nov 2011
    Location: Pennsylvania, United States
    Age: 25
    Stats: 5'7", 171 lbs
    Posts: 710
    Rep Power: 1336
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    1.13.12
    Weight: 158.4

    Workout: Lower Power

    Cardio: Bike/Resistance: 12/Time: 5 min./Calories: 51
    1) BB Squat
    190lbs x 5, 4, 5

    2) RDL
    190lbs x 6, 5, 5

    3) Smith Machine Standing Calf Raise
    160lbs 6, 6, 6

    4) Kneeling Cable Crunches
    67.5 x 12, 12, 10

    Cardio: Bike *Occluded/Resistance: 10/Time: 10 min./Calories: 84

    Macros: F: 55.2/C: 293.9/P: 182.7
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  7. #37
    Registered User RHK89's Avatar
    Join Date: Nov 2011
    Location: Pennsylvania, United States
    Age: 25
    Stats: 5'7", 171 lbs
    Posts: 710
    Rep Power: 1336
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    1.14.12 Saturday

    Weight: 157.8
    Macros: F: 55.2/C: 294.6/P: 182.2

    1.15.12 Sunday

    Weight: 158.2
    Macros: F: 55/C: 295.4/P: 180.3

    Workout: Hyper Upper
    1) Incline BB Bench Press
    125lbs x 8, 8, 7

    2) 1-arm BB Rows
    50lbs x 12, 12, 10

    3) Supinated Rack Chins
    BW + 15 x 8
    BW + 10 x 8
    BW + 5 x 8

    4) Side Lateral Flys
    20lbs x 10, 8, 8

    5) Tricep Pressdowns
    40lbs x 10
    38.75lbs x 10, 8

    6) Alternating DB Curls
    25lbs x 8
    20lbs x 8
    15lbs x 12

    *Cardio: Bike/Resistance: 12/5 mins before workout & 10 mins after workout/Total Calories: 153


    1.16.12 Monday

    Weight: 158.6
    Macros: F: 60/C: 330/P: 179

    Workout: Hyper Lower (Local LA Fitness)

    1) Deadlift
    255lbs x 5, 4, 4

    2) Front Squats
    135lbs x 9, 8, 8

    3) Seated Leg Curls
    100lbs x 12, 11, 10

    4) Smith Machine Donkey Calf Raises
    100lbs x 12, 12, 12

    5) Ab Bench
    15lbs x 12, 10, 8

    *Cardio: Bike/Resistance:12/Calories 51/Time: 5 min before workout
    Stair Stepper *Occluded Legs/Resistance 6/Time: 10 min after workout/Calories: 10
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  8. #38
    Registered User RHK89's Avatar
    Join Date: Nov 2011
    Location: Pennsylvania, United States
    Age: 25
    Stats: 5'7", 171 lbs
    Posts: 710
    Rep Power: 1336
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    1.17.12
    Weight: 158.2
    Macros: F: 59.5/C: 334/P:180.2

    1.18.12
    Weight: 160.4
    Macros: F: 60.3/C: 330.1/P: 180.6

    1.19.12
    Weight: 160
    Macros: F: 60/C: 331.2/P: 179.4

    Workout: Power Upper

    1) Barbell Bench Press
    170lbs x 4, 4, 3

    2) Pendlay Row
    140lbs x 6, 4, 5

    3) Seated Machine
    140lbs x 6, 5, 5

    4) Military Press
    100lbs x 5
    95lbs x 6, 5

    5) Modified Skull Crushers
    70lbs x 5, 6, 6

    6) Barbell Curls
    75lbs x 4, 4
    70lbs x 4

    *Cardio: Bike/Resistance: 9/5 mins before workout & 10 mins after workout/Total Calories: 154

    Since June of 2011 I have been going through the whole med school application process applying to a total of 25 schools. I have received one interview so far and that was at Penn State. Today I received a decision and they have decided to put me on hold. I was really hoping to get in, so I am feeling a bit down. On a positive note, I am thankful to even get an interview and that I still have a slight chance to get accepted. However, I know what I need to improve upon if worse comes to worst and I don't get in anywhere. Now I'm just preparing myself for the mental butt hurt of prepping a second time to improve my MCAT score which is my weakest attribute as a medical school applicant.
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  9. #39
    Registered User Iblamegenetics's Avatar
    Join Date: Jan 2012
    Location: United States
    Age: 24
    Stats: 5'7", 153 lbs
    Posts: 61
    Rep Power: 0
    Iblamegenetics is not very helpful. (-500) Iblamegenetics is not very helpful. (-500)
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    Keep it up bro!
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  10. #40
    Registered User RHK89's Avatar
    Join Date: Nov 2011
    Location: Pennsylvania, United States
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    Posts: 710
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    1.10.12 Friday
    Weight: 158.2

    Workout: Power Lower

    Cardio: Bike/Resistance: 12/Time: 5 min./Calories: 51
    1) BB Squat
    1905lbs x 5, 5, 5

    2) RDL
    195lbs x 6, 6, 5

    3) Smith Machine Standing Calf Raise
    165lbs 6, 6, 6

    4) Kneeling Cable Crunches
    68.75 x 12, 12, 10

    Cardio: Stair Stepper *Occluded/Resistance: 8/Time: 10 min./Calories: 91

    Macros: F: 59.9/C: 330.2/P: 180.3
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  11. #41
    Registered User Iblamegenetics's Avatar
    Join Date: Jan 2012
    Location: United States
    Age: 24
    Stats: 5'7", 153 lbs
    Posts: 61
    Rep Power: 0
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    Originally Posted by RHK89 View Post
    BTW, are you Korean?
    Yes, I am.
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  12. #42
    Registered User RHK89's Avatar
    Join Date: Nov 2011
    Location: Pennsylvania, United States
    Age: 25
    Stats: 5'7", 171 lbs
    Posts: 710
    Rep Power: 1336
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    10.21.12 Saturday
    Weight: 159.6
    Macros: F: 59.6/C: 346.5/P: 171.7

    10.22.12 Sunday
    Weight: 160.2
    Macros: F: 60/ C: 330.8/P:180.1

    Workout: Hyper Upper
    1) Incline BB Bench Press
    125lbs x 9, 8, 7

    2) 1-arm BB Rows
    55lbs x 10, 10, 10

    3) Supinated Rack Chins
    BW + 20 x 8
    BW + 15 x 8
    BW + 10 x 7

    4) Side Lateral Flys
    20lbs x 10, 8, 8

    5) Tricep Pressdowns
    40lbs x 12
    38.75lbs x 10, 10

    6) Alternating DB Curls
    25lbs x 9
    20lbs x 9, 8

    *Cardio: Bike/Resistance: 12/5 mins before workout & 10 mins after workout/Total Calories: 153

    1.23.12 Monday
    Weight: 160
    Macros: F: 70.3/C: 359.8/P: 180.3

    Workout: Hyper Lower

    1) Deadlift
    260lbs x 4, 4, 3

    2) Front Squats
    135lbs x 10, 8, 8

    3) Seated Leg Curls
    105lbs x 12, 10, 9

    4) Smith Machine Donkey Calf Raises
    105lbs x 12, 10 10

    5) Ab Bench
    15lbs x 12, 10, 8

    *Cardio: Bike/Resistance:12/Calories 51/Time: 5 min before workout
    Stair Stepper *Occluded Legs/Resistance 8/Time: 10 min after workout/Calories: 94
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  13. #43
    Registered User RHK89's Avatar
    Join Date: Nov 2011
    Location: Pennsylvania, United States
    Age: 25
    Stats: 5'7", 171 lbs
    Posts: 710
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    1.24.12 Tuesday
    Weight: 161.2
    Macros: F: 69.6/C: 358.6/P: 182

    1.25.12 Wednesday
    Weight: 162.2
    Macros: F: 70.3/C: 358.3/P: 181.3
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  14. #44
    Registered User RHK89's Avatar
    Join Date: Nov 2011
    Location: Pennsylvania, United States
    Age: 25
    Stats: 5'7", 171 lbs
    Posts: 710
    Rep Power: 1336
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    1.26.12 Thursday
    Weight: 161.6
    Macros: F: 69.9/C: 360/P: 180

    Workout: Power Upper

    1) Barbell Bench Press
    170lbs x 4, 4, 4

    2) Pendlay Row
    145lbs x 4
    140lbs x 6, 6

    3) Seated Machine
    145lbs x 5,
    140lbs x 5, 5

    4) Military Press
    100lbs x 6, 5
    95lbs x 6

    5) Modified Skull Crushers
    80lbs x 6, 5, 5

    6) Barbell Curls
    75lbs x 4, 4
    70lbs x 4

    *Cardio: Bike/Resistance: 9/5 mins before workout & 10 mins after workout/Total Calories: 154
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  15. #45
    Registered User RHK89's Avatar
    Join Date: Nov 2011
    Location: Pennsylvania, United States
    Age: 25
    Stats: 5'7", 171 lbs
    Posts: 710
    Rep Power: 1336
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    1.27.12 Friday
    Weight: 161
    Macros: F: 70.4/C: 360.1/P: 181

    Workout: Power Lower

    Cardio: Bike/Resistance: 12/Time: 5 min./Calories: 51
    1) BB Squat
    195lbs x 5
    200lbs x 4, 3

    2) RDL
    200lbs x 6, 6
    195lbs x 5

    3) Smith Machine Standing Calf Raise
    170lbs x 6, 6, 6

    4) Kneeling Cable Crunches
    70lbs x 12, 10
    68.75 x 10

    Cardio: Stair Stepper *Occluded/Resistance: 10/Time: 10 min./Calories: 113

    Macros: F: 59.9/C: 330.2/P: 180.3
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  16. #46
    Registered User RHK89's Avatar
    Join Date: Nov 2011
    Location: Pennsylvania, United States
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    Posts: 710
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    1.28.12 Saturday
    Weight: 161
    Macros: F: 70.1/C: 361.7/P: 181.7

    1.29.12 Sunday
    Weight: 162.4
    Macros: F: 69.7/C: 360.3/P: 180.3

    Workout: Hyper Upper
    1) Incline BB Bench Press
    125lbs x 9, 8, 7

    2) 1-arm BB Rows
    60lbs x 10
    55lbs x 10, 10

    3) Supinated Rack Chins
    BW + 25 x 8
    BW + 15 x 8
    BW + 10 x 7

    4) Side Lateral Flys
    20lbs x 11, 9, 8

    5) Tricep Pressdowns
    42.5lbs x 10
    40lbs x 10, 10

    6) Alternating DB Curls
    25lbs x 9
    20lbs x 9, 8

    NO CARDIO
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  17. #47
    Registered User Iblamegenetics's Avatar
    Join Date: Jan 2012
    Location: United States
    Age: 24
    Stats: 5'7", 153 lbs
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    Originally Posted by RHK89 View Post
    1.28.12 Saturday
    Weight: 161
    Macros: F: 70.1/C: 361.7/P: 181.7

    1.29.12 Sunday
    Weight: 162.4
    Macros: F: 69.7/C: 360.3/P: 180.3

    Workout: Hyper Upper
    1) Incline BB Bench Press
    125lbs x 9, 8, 7

    2) 1-arm BB Rows
    60lbs x 10
    55lbs x 10, 10

    3) Supinated Rack Chins
    BW + 25 x 8
    BW + 15 x 8
    BW + 10 x 7

    4) Side Lateral Flys
    20lbs x 11, 9, 8

    5) Tricep Pressdowns
    42.5lbs x 10
    40lbs x 10, 10

    6) Alternating DB Curls
    25lbs x 9
    20lbs x 9, 8

    NO CARDIO
    What's your goals right now? Are you doing IIFYM's? Looks like you are gaining weight now.. according to your caloric intake..
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  18. #48
    Registered User RHK89's Avatar
    Join Date: Nov 2011
    Location: Pennsylvania, United States
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    Originally Posted by Iblamegenetics View Post
    What's your goals right now? Are you doing IIFYM's? Looks like you are gaining weight now.. according to your caloric intake..
    Yup that's the plan. I do follow IIFYM. I currently have no desire to cut as I am not ready to compete in a bodybuilding competition and my clothes are still feel big on me . If I start getting considerably stronger I'll start to consider powerlifting. However, currently I would just like to get stronger and get some more muscle on my frame.
    Last edited by RHK89; 02-02-2012 at 03:30 AM.
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  19. #49
    Registered User RHK89's Avatar
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    1.30.12 Monday
    Weight: 161.2
    Macros: Macros: F: 69.9/C: 360/P: 179.9

    Workout: Hyper Lower

    1) Deadlift
    260lbs x 4, 4, 4



    2) Front Squats
    140lbs x 9
    135lbs x 8, 8




    3) Seated Leg Curls
    110lbs x 12
    105lbs x10, 10

    4) Smith Machine Donkey Calf Raises
    110lbs x 12
    105lbs 12, 10

    5) Ab Bench
    20lbs x 8
    15lbs x 10, 8

    *Cardio: Bike/Resistance:12/Calories 51/Time: 5 min before workout
    Stair Stepper *Occluded Legs/Resistance 10/Time: 10 min after workout/Calories: 113

    Belt was definitely not needed on the deadlifts or squats, but I just got the belt the day before and I wanted to get started early on breaking the belt in. I'm still working on my form. Gotta stick my ass out more and let my knees not get so far forward. Work in progress...
    Last edited by RHK89; 02-02-2012 at 03:34 PM.
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  20. #50
    Registered User RHK89's Avatar
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    1.31.12 Tuesday
    Weight: 160.8
    Macros: F: 70.3/C: 359.8/P: 180.2

    REST DAY

    2.1.12 Wednesday
    Weight: 161.4
    Macros: F: 70/C: 360.6/P: 179.6'

    REST DAY
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  21. #51
    Registered User jhonari's Avatar
    Join Date: Oct 2008
    Location: Edmonds, Washington, United States
    Age: 25
    Stats: 5'6", 142 lbs
    Posts: 264
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    I'm in on this one, just started my training with 3DMJ too, best of luck man. Go get em
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  22. #52
    Registered User RHK89's Avatar
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    Originally Posted by jhonari View Post
    I'm in on this one, just started my training with 3DMJ too, best of luck man. Go get em
    Nice! Gonna visit your log to show my support as well .
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  23. #53
    Registered User Iblamegenetics's Avatar
    Join Date: Jan 2012
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    I was looking at your deadlift video and it almost looks painful.. I think you are leaning too far back when you stand up along with some other problems in your form.. that's just my thoughts but good job on the 260 for reps!!!
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  24. #54
    Registered User jhonari's Avatar
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    Originally Posted by Iblamegenetics View Post
    I was looking at your deadlift video and it almost looks painful.. I think you are leaning too far back when you stand up along with some other problems in your form.. that's just my thoughts but good job on the 260 for reps!!!
    Yeah I gotta agree looks like you may be putting some extra stress on your lower back by hyperextending that far, just my thoughts, solid numbers though. I definitely need some work on my deadlift form too.
    My Training Log w/ Team 3DMJ: http://forum.bodybuilding.com/showthread.php?t=141544281
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  25. #55
    Registered User RHK89's Avatar
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    Originally Posted by Iblamegenetics View Post
    I was looking at your deadlift video and it almost looks painful.. I think you are leaning too far back when you stand up along with some other problems in your form.. that's just my thoughts but good job on the 260 for reps!!!
    Originally Posted by jhonari View Post
    Yeah I gotta agree looks like you may be putting some extra stress on your lower back by hyperextending that far, just my thoughts, solid numbers though. I definitely need some work on my deadlift form too.
    Interesting. It might be the angle of camera as well that might give the appearance that I am hyperextending. I agree, my form is getting a bit sloppy though haha . My best is pulling 275 for 3 so I am very close to what I can handle with decent form.
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  26. #56
    Registered User RHK89's Avatar
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    2.2.12 Thursday

    Weight: 161.6
    Macros: F: 69.4/C: 357.2/P: 182.4

    Workout: Power Upper

    1) Barbell Bench Press
    170lbs x 5, 4, 4

    2) Pendlay Row
    145lbs x 7, 7, 6

    3) Seated Machine
    145lbs x 6, 6
    140lbs x 7

    4) Military Press
    105lbs x 5
    100lbs 6, 5

    5) Modified Skull Crushers
    85lbs 5
    75lbs x 6, 5

    6) Barbell Curls
    75lbs x 4, 3
    65lbs x 4

    *Cardio: Bike/Resistance: 12/5 mins before workout & 10 mins after workout/Total Calories: 154
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  27. #57
    Registered User RHK89's Avatar
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    2.3.12 Friday
    Weight: 161
    Macros: F: 69.7/C: 360.2/P: 179.4

    Workout: Power Lower

    Cardio: Bike/Resistance: 12/Time: 5 min./Calories: 51
    1) BB Squat
    200lbs x 4, 4, 3




    2) RDL
    205lbs x 4, 4
    195lbs x 6




    3) Smith Machine Standing Calf Raise
    170lbs x 6, 6, 6

    4) Kneeling Cable Crunches
    70lbs x 12, 10
    68.75 x 10

    Cardio: Stair Stepper *Occluded/Resistance: 10/Time: 10 min./Calories: 113
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  28. #58
    Registered User RHK89's Avatar
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    2.4.12 Saturday
    Weight: 160.8
    Macros: F: 70.2/C: 360.5/P: 179.2

    Lots of studying.

    2.5.12 Sunday
    Weight: 162.6 W...T...F
    Macros: TBA

    Workout: Hyper Upper
    1) Incline BB Bench Press
    125lbs x 9, 8, 10




    2) 1-arm BB Rows
    60lbs x 10
    55lbs x 11, 10




    3) Supinated Rack Chins
    BW + 30 x 8
    BW + 15 x 8
    BW + 10 x 7




    4) Side Lateral Flys
    20lbs x 12, 10, 8



    5) Tricep Pressdowns
    42.5lbs x 10
    40lbs x 10, 10

    6) Alternating DB Curls
    25lbs x 9
    20lbs x 9, 9




    NO CARDIO
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  29. #59
    Registered User RHK89's Avatar
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    2.6.12 Monday Week 8
    Weight: 160.0 woohoo!!
    Macros: Macros: F: 70.7/C: 359.4/P: 180.5

    Workout: Hyper Lower

    1) Deadlift
    265lbs x 5, 3, 5




    2) Front Squats
    140lbs x 9
    135lbs x 9, 9




    3) Seated Leg Curls
    115lbs x 10
    105lbs x10, 10

    4) Smith Machine Donkey Calf Raises
    115lbs x 12
    110lbs x 10
    105lbs x 10

    5) Ab Bench
    20lbs x 10
    15lbs x 10, 10

    *Cardio: Bike/Resistance:12/Calories 51/Time: 5 min before workout
    Stair Stepper *Occluded Legs/Resistance 10/Time: 10 min after workout/Calories: 113

    DELOAD WEEK Starts tomorrow. Really looking forward to it
    Last edited by RHK89; 02-07-2012 at 02:42 AM.
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  30. #60
    Registered User Iblamegenetics's Avatar
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    Originally Posted by RHK89 View Post
    2.6.12 Monday Week 8
    Weight: 160.0 woohoo!!
    Macros: Macros: F: 70.7/C: 259.4/P: 180.5

    Workout: Hyper Lower

    1) Deadlift
    265lbs x 5, 3, 5




    2) Front Squats
    140lbs x 9
    135lbs x 9, 9




    3) Seated Leg Curls
    115lbs x 10
    105lbs x10, 10

    4) Smith Machine Donkey Calf Raises
    115lbs x 12
    110lbs x 10
    105lbs x 10

    5) Ab Bench
    20lbs x 10
    15lbs x 10, 10

    *Cardio: Bike/Resistance:12/Calories 51/Time: 5 min before workout
    Stair Stepper *Occluded Legs/Resistance 10/Time: 10 min after workout/Calories: 113

    DELOAD WEEK Starts tomorrow. Really looking forward to it
    How do you go about your deload? I tried 60% 70% then 80% just recently and I feel like I lost some strength.. I used to deload at 50-60% and then go back up to 95-100% the next week and that worked pretty well for me.
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