Steve's Journal of unfinished business... uh... what the heck was I thinking?

sbgerber · 09-19-2007, 11:22 AM

I started bodybuilding when I was 16 years old, started lifting weights in the garage with my Dad maybe a few years before that even. Some time around age 17 or 18 I got real serious about lifting, I decided I was going to be the next Dorian Yates.

Not sure what the exact turning point in my bodybuilding "career" was but I am pretty sure it happened right about the time I went into the Army. I was 19 years old, decided I wanted to go jump out of planes for a living, I was newly married, at that time had one daughter (got two now ;-) ), and figured the Army would support my family well. I lifted during the Army alot but slowly went away from "bodybuilding" and mostly just strength trained.

Several years later, I left the service, brought my family back home from Europe where we had lived for the past 3 years or so and started a new career working with my father in the family business. I guess, the first few years after the service, I just kinda rebelled against all the pressure the Army places on you. I worked out but slowly I went away from lifting and focused on endurance sports only. My body moved around from a fat 180 to a skinny 160 and back to 180 and back down to 160, the cycle repeated every year as I fought to not get fat. Slowly all the muscle I had built as a teenager and during the Army left me and I became what I look to refer to as a No. 2 pencil neck.

My second daughter arrived in the year 2000 (you get life time Harlem Globe Trotter tickets for that you know! ... no, it's true). Both of my girls just kept getting more and more beautiful while I on the other hand continued to transform into, in the words of "Thunder Lips", the ultimate meatball!

Some time around 2005, my now 14 yr old daughter, went through "the transformation". It happened in all of about 60 mins... Listen up Dad's ... she went and got her first "big girl" hair cut. It was amazing, I came home from work one evening, my wife had already told me to be prepared. I walked in the front door, looked at daughter and my jaw dropped. My 12 year old had transformed into a hottie. What the heck! With that one hair cut, everything in my house changed, for good. No longer a 12 year rug rat, nope, she was now a teenager and she knew it.

It did not set in immediately with me but over the next several months I started to realize that sometime the teenage years start alittle sooner than we think. For my older daughter they started at about age 12. She is 14 years old now. My younger one is 7 years old but having grown up with an older sister is more like 7 going on 18. And lucky me, they both just seem to get even more beautiful by the day.

Over the past two years I noticed a common theme, #1 boys love my daughters, and #2 these same boys did not seem to be as intimidated by me as I would have hoped. What, 13" guns aren't enough these days? So, finally, about 15 years AFTER I first begin bodybuilding, the fire started back up inside me. MUST GET HUGE!!! Must finsh what I started! What the heck was I thinking ever stopping in the first place!?!

Lucky for me, I have been blessed with great girls who love God, love their family, and in reality are not to much trouble at all. I have an awesome wife who does a great job home schooling our girls and I am a very blessed guy with a wondwerful family.

However, I am also no longer going to sit around waste away. My goal is 18" guns by my daughters 16th B-Day (the year we will allow her to go on her first date ... which must be a double date!!!). I am currently at 16". So, that is the goal, get huge, get massive, get some guns. My wife is into bodybuilding too. She is looking to do her first show next year in the summer of 08. I am not looking to compete but I AM looking to get huge and maybe after supporting my wife for a couple years as she strives to reach her BB goals, I may dream up some of my own.

I plan to use this workout journal to log workouts and diet info. My next post will give a summary of my workout schedule and nutrition/supplement plan.

I actually started my training back in May of this year and have made pretty solid progress over the past five months. I will post a May picture and current picture this week sometime. I have put on about 25lbs (cause I eat like a horse) and my strength is way up from where I started. I general, I feel like I am back into the shape I was in right before I went into the Army so this is a good place to start from and hopefully I just keep driving uphill.

One last item, I use to blog all the time on the bodyspace bodyblogs but that got a little weird for me and I took down my profile. My bodyspace name was Feilds so if any of my old friends stop by, this is where I am hanging from now on. Feel free to stop by. Sorry I left so suddenly. For personal reason I had to pull my profile immediately. Even though I pulled my profile, I still keep tabs on all you guys and gals. Keep up the great work. And to all reading this, feel free to stop by and drop off your opinions and input or comments!

Train hard everyone and stay motivated. - Steve

sbgerber · 09-19-2007, 11:26 AM

Monday - Chest and Abs
Tuesday - Back and Traps
Wednesday - OFF
Thursday - Shoulders and Calves
Friday - Arms and Abs
Saturday - OFF or Legs
Sunday - Legs or OFF

That is my basic split.

sbgerber · 09-19-2007, 11:38 AM

I currently take the following supplements:

ON Whey Protein 4 - 5 servings per day
ON Meal Whey Protein 1 serving per day
EAS Phosphagen 15grams per day
ON L-Glutamine 15grams per day
ON BCAA's 15grams per day
ON Opti-Men Multi vitamin

As far as food, I eat 6 - 8 meals a day, 25 - 50 grams protein at every meal adn drop out carbs for last meal (normally). Carbs are all clean sources such as B-rice, sweet potato, whole grain breads, whole wheat pasta, oatmeal (lots of oatmeal), stuff like that. Protein is from all sources (except pork). All lean meats thou, beef is always 96% lean, white meat only on chicken and turkey, lots of fish, lots of egg whites, some whole eggs too. I use olive oil and flaxseed oil for my fats plus what I get from the meats and whole eggs.

Dat it!

sbgerber · 09-19-2007, 07:57 PM

Well, like I said above, I started back into bodybuilding in May of 2007. In reality, I actually started preparing for the weight training about 3 months prior to that with a core workout combined with pushups and jogging. After three months of that, I got back into the gym in May and below is a picture of me on May 7th, 2007. Below that is a picture of me from tonight. I have not done the leanest bulk, that is for sure but I am keeping it under control and am happy (which I guess is all that really matters at the moment). My wife is bulking too and she does not have to cut for her show until Late Feb. of 2008 so I have a while to continue the bulking, hopefully I do not get too fat.

Today is my mid week OFF day so no training info to speak of.... just lots of eating!

sbgerber · 09-20-2007, 08:42 AM

Hit shoulders this morning. Recently (this is my first week) moved rear delts to shoulder day to replace traps and moved traps to back day. Just trying something different. Going back to May, I have always worked traps on shoulders day and rear delts on back day. It felt good. I noticed my traps did get a little bit of a pump from all the Dumbbell Lateral work I did. Normally I do not feel that, this I assuem is because I hammered my traps two days ago with 10 sets of shrugs (5 seated, 5 standing) on the Hammer Strength Shrugg Machine.

Todays workout September 20, 2007:

Seated Dumbbell Shoulder Press (this is my warmup exercise)
30 x 15
40 x 15
60 x 8
60 x 8
60 x 8

Smith Machine Behind the Neck Press
135 x 8
135 x 10 / superset dumbbell side laterals 10 x 10
135 x 8 / SS dumb side lat 10 x 10
135 x 10 / SS dumb side lat 10 x 12
135 x 7 (failure)

Side Dumbbell Lateral / Front Dumbbell Raises Superset
10/15 x 10 each
10/15 x 10 each
10/15 x 10 each

Seated Bent Over Dumbbell Laterals
15 x 10
15 x 12
15 x 10

Rear Delt Pulls (on the reverse pec dec)
60 x 10
90 x 10
90 x 8 Drop 75 x 5 Drop 60 x 5 Drop 45 x 4

Seated Calf Raises
5 sets heavy

Machine Calf Presses (on the seated leg press)
6 sets heavy

That was it for today. My shoulders are fried. It felt good to have a rest day yesterday (Wednesday) coming off Heavy Monday/Tuesday workouts. I hit arms tomorrow.

jacked in MI · 09-20-2007, 09:24 AM

Steve,

Great journal and to have you back on BB.com! Continued success with your training and journal. -Jeff

sbgerber · 09-20-2007, 05:22 PM

Thanks for stopping by Jeff! I be checking up on you too.

sbgerber · 09-20-2007, 05:38 PM

The plan is to hit arms in the morning with my wife at Golds. I have a Golds membership with her (which is great), and then a crap membership at Planet Fitness (which is only 5mins from my house). So, since my babe is coming with me and she refuses to go to Planet Fitness, we will hit Golds. I am use to working out at 6am but she is an 8pm girl so it should be interesting to see how motivated she is at 6am tomorrow. ;-)

On a sad note, my cat of 10 years is dying. He has liver problems. We decided to just let him kinda live it out and go when it is him time. It is hard though becuase we could put him into the hospital and he might last another month but that just seems like a waste of cash... which sounds cold to say. It is just hard, we love the little guy but our vet basically said it is over and just let him pass. Hopefully he goes quick and is not suffering too bad.

I got in about 6 meals so far today and have 3 more to go, the 6 include a meal replacement and three meals which where only 1 cup oatmeal and whey protein in water. It was just one of those crazy days and I did not pack food for the office so I had to survive off of what I had laying around at work. I am sick of oats thou, after eating 3cups worth. Dinner is chicken breast meatballs with brown rice or something like that so that should be better than oats.

Time to eat! Later. - Steve

sbgerber · 09-21-2007, 01:01 PM

Hit arms with my wife this afternoon. Our cat passed away last night so we where all up real late with our girls and did not feel like hitting it at 6am as planned.

The focus was on supersets, heavy weights, and intensity. Rest between sets was kept to the absolute minimum, just enough time to spot the other person. It was a tough workout and I was really pumped. Her trainer has her really upping the intensity as she trys to bulk up for her show next year.... nothing better than lifting heavy with my wife. I love it.

Overhead Dumbbell Extension

30 x 20 (warmup)
40 x 20 (warmup)
65 x 8
70 x 8
75 x 8
85 x 10 (hit Form Failure)

21s - extra wide grip (outside shoulders)

50 x 7/7/7
60 x 7/7/7
70 x 7/7/7 (hit FF)

Straight Bar Tricep Press Down

80 x 15 (warmup)
120 x 15 (warmup)
140 x 10
160 x 8
180 x 4 Drop 160 x 3 Drop 140 x 3 Drop 120 x 4 Drop 100 x 4

Dumbbell Preacher Curl

20 x 10
25 x 6
30 x 6
40 x 5 (too heavy, should have gone 35 to failure)

Rope Tricep Pressdown SUPERSETTED w/ Close Grip Underhand Pullups

60 x 12 / BW x 8
70 x 12 / BW x 6
80 x 9 / BW x 5 + Spot x 3

Skull Crushers SUPERSETTED w/ Dumbbell Concentration Curls

70 x 10 / 20 x 10
90 x 6 + 6 close grip press burnouts / 25 x 10

(triceps where just too fried to continue, tempted to do 3rd set cause biceps where super pumped but called it at 2 sets)

Rope "Hammer" Style Curls SUPERSETTED w/ Dumbbell Wrist Curls

55 x 20 / 35 x 12
65 x 15 / 35 x 12
75 x 11 Drop 65 x 5 Drop 55 x 4 / 35 x 12

Finished off the workout with 3 sets on 20 reps on a machine abs crunch, that hurt.

Arms blasted. Great workout. The quest for the 18" guns continues!

smallguyjoe · 09-21-2007, 01:45 PM

oh snap! you're Fields!!! I remember you, man! I was wondering what happened to you!

Well, I'm gonna subscribe to this thread ya got goin on

It looks like you're one strong dude! Those 6 month comparison pictures are crazy!!!! That's awesome, man!

18 inch arms will be sick! I'm hopin to get mine to 17 some day

I'm at 15.25, and once I hit 16 I'll feel not small

Workout looks good too, bro! Training with dropsets and supersets work great... I've found that my body responds well to training like that.

sbgerber · 09-21-2007, 01:58 PM

Quote:

Originally Posted by smallguyjoe

18 inch arms will be sick! I'm hopin to get mine to 17 some day

I'm at 15.25, and once I hit 16 I'll feel not small

Yeah, "quest" being the key word. Still got 1.75" on one arm and 2" on the other to go. Hey 15.25" at your height weight is good. For me, when I finally hit 15", I started to not feel so small. Your not small bro! 16 on you will look huge especially as lean as you are.

Thanks for stopping by, glad you found the journal.

dizi24 · 09-21-2007, 02:03 PM

Great journal. Here's a little tip for you, if your daughter ever brings a guy home, just whip out the old M16 and start field stripping while he comes in. Should scare the sh*t out of him.

Either that or sharpen your field knife. Either way, can't go wrong.

smallguyjoe · 09-21-2007, 02:04 PM

Quote:

Originally Posted by sbgerber

Yeah, "quest" being the key word. Still got 1.75" on one arm and 2" on the other to go. Hey 15.25" at your height weight is good. For me, when I finally hit 15", I started to not feel so small. Your not small bro! 16 on you will look huge especially as lean as you are.

Thanks for stopping by, glad you found the journal.

Hahahahaha thanks, man! I still feel small, but I'm startin to feel a little above the avg joe when I'm in the gym.

Yeah, it's a quest alright tryin to build up the bod to look how ya want it

Yeah, I think 16 will look pretty big, b/c 16 on you looks big, and I met this dude who looked huge and I found out his arms were only 16! I thought they were 17. My one buddy at the gym is like 5'10" and his arms are 17, 17.5 pumped and he's just a fricken beast!!! I'm tryin to look like that! hahahahahaha

I got time to do it though.

Yeah, man I'll be checkin in on ya!

Glad to hear your daughters are God lovin lil ladies too

sbgerber · 09-21-2007, 02:11 PM

My only saving grace is that I have small joints so I carry the muscle "well". At 5' 11", I think I need 18 - 19 to match the look of a guy at 5'6" with 16 - 17. Of course, what would really help me is if I got my waist down to my Army days, I was 30.5 - 31 and I still was not supper ripped. I care so much back fat around the waist. I assume you have small joints too so that will be an even extra bonus when you get ripped again (not that you are not already lean, but we all know how lean smalguyjoe can go) and have these 16 - 17" guns, that is going to look huge.

Yeap, we are a God fearing God praising God loving family... a bunch of Jesus freaks ;-)

smallguyjoe · 09-21-2007, 02:25 PM

Quote:

Originally Posted by sbgerber

My only saving grace is that I have small joints so I carry the muscle "well". At 5' 11", I think I need 18 - 19 to match the look of a guy at 5'6" with 16 - 17. Of course, what would really help me is if I got my waist down to my Army days, I was 30.5 - 31 and I still was not supper ripped. I care so much back fat around the waist. I assume you have small joints too so that will be an even extra bonus when you get ripped again (not that you are not already lean, but we all know how lean smalguyjoe can go) and have these 16 - 17" guns, that is going to look huge.

Yeap, we are a God fearing God praising God loving family... a bunch of Jesus freaks ;-)

That's what I like to hear!!! Our kids will be raised the same way

I hear ya about back fat, bro! That's my nemesis!!! Yeah, 18 inch arms will look sick on you, man! The 16 already looks big!

Yeah, I wanna be ripped... I love eating a bulking diet, and the strength feels great, but I just feel more comfortable lean...

!ban_dit · 09-21-2007, 02:50 PM

Great history Steve...you told it all. Most I knew....some I didn't. Good luck, bro. Now on and up!!!

!ban_dit · 09-21-2007, 02:52 PM

Hey SG Joe.....sorta reminds me of someone, eh Steve?

sbgerber · 09-21-2007, 03:44 PM

sweet, ban_dit is in the house. with smallguyjoe AND ban_dit, I gotta have atleast some sort of chance of getting ripped one day!

Ben_Sh · 09-21-2007, 04:30 PM

Quote:

Originally Posted by smallguyjoe

It looks like you're one strong dude! Those 6 month comparison pictures are crazy!!!! That's awesome, man!

x2!

Where were you living in Europe? I lived in Germany for 9+ years while my dad was in the army.

I had to lol at must get huge to intimidate guys. I know I'm going to be the same way.

Your six month pics speak for themselves, looking forward to seeing further progress from you! Keep it up!

sbgerber · 09-21-2007, 09:18 PM

I lived in Vicenza Italy for 3 1/2 years. That was my home atleast, I traveled alot thou, spent a good amount of time in Germany too, all training (not living). 9+ years, wow, that is a long time in Germany. Germany was pretty cool thou, very clean.... good food and festival too.

Thanks on the pics, I am trying to get big. I am about back to my Army weight, maybe a little heavier with alittle more muscle... not nearly as fast at the two mile run as back in the day though.... but I'll take the muscle these days over the speed.

Keep training hard man, you are in the prime period of your life when your body is just cranking out Test. If you stick with it, don't stop like I did, and keep it up, you will be passing me soon and absolutely huge.

Thanks for stopping by.

sbgerber · 09-22-2007, 04:22 PM

I took today off. Upper body is pretty trashed from this weeks training. I am hitting legs tomorrow. Can't wait, I'm ready to go heavy.

The diet has been pretty good the past week. I have been getting in 6 - 8 meals a day. Weight is currently about 201lbs or so. I move around between 200 and 202. The good thing is that my weight now solidly over the 200 mark on a consistant basis. I am hoping to be over 205 by November.

sbgerber · 09-23-2007, 08:36 AM

Hit legs pretty hard this morning. Had to skip calves cause I had to get home and get cleaned up before church. That was fine though as calves are still sore from a couple days ago, I normally hit them twice a week and not always on leg day... gotta be able to walk out of the gym.

40 degree Leg Press - just inside shoulders

180 x 25 warmup
360 x 20 warmup
450 x 8 warmup

630 x 8
720 x 6
810 x 6
900 x 6
950 x 6 (failure)

40 degree Leg Press - super wide

450 x 15
540 x 15
630 x 15 (this last set hurt, good pump)

40 degree Leg Press - single leg

230 x 10
270 x 10 (you get a good stretch on the inner thigh because one leg is down the other leg is pressing, it is kinda like two exercises in one, feels completely different than normal leg presses)

Leg Extensions

115 x 6
160 x 6
190 x 6
220 x 8 (form failure)

Smith Machine Stiff Leg Dead Lifts

135 x 10
185 x 10
225 x 10
275 x 6 (failure)

Seated Leg Curl

120 x 10
150 x 10
165 x 6
180 x 6

The focus of this workout was to build to sets that would hit failure at 6 reps or so. For the most part I hit each exercise dead on. I was pleased with my strength. I am almost to the 1000lbs mark on the leg press. I wanted to try but I needed a spotter for that so I just left it at 950. I tried Stiff Leg Deads on a smith machine for the first time. I liked that alot. Felt much safeer but just as hard, in fact, a little harder becuase the form is so tight.

Ok, gotta eat and shower, train hard everyone!

sbgerber · 09-24-2007, 10:03 AM

Legs are beyond sore today. Feels good to be sore again, I guess I was slacking alittle over the past two weeks on legs. That might have been good though as it let them recover a little bit more then normal and I hit new max lifts on leg press and leg extensions yesterday. Really happy with the SLDL on the smith machine, that was a new exercise for me but it felt great.

My triceps are very fried STILL from my arm workout on Friday, again, man, I guess I have been slacking on arms too. I am going to hit chest tonight but plan to go light as I have been killing chest and back (sore for up to 4 days after every workout for the past month) so I think I will let these two parts take it easy (easier, still work them out) over the next two weeks as I blast my legs and arms and shoulders.

I feel it is a very important to cycle intensities, rest days, and volume to keep your body guessing, keep your muscles recovered, and just to keep it interesting. The five day split though seems to be the optimal cycle for my body as my volume is just so high on each day, I need a full 7 - 8 days between each body part. I think I sacrifice alittle progress and trade that in for volume, mainly becuase I just enjoy training so much and never want to leave the gym.

Now that I have guys like Ban_dit and Smallguyjoe keeping an eye on my journal (ripped guys), I have been motivated to do a little "mini" cut. Basically, I am just reducing meals from 8+ to 6 and watching my "eating late", no carbs last two meals, etc.... As soon as I get my waist back to 32 I will continue with my full blown bulk. I am not officially "cleared" to cut until Feb 08 so this is just a little damage control as I have finally broke through 200lbs on the bw but need to clean up the gut. I will post a picture when it is back to 31 - 32 ish and hopefully my love handles I am sporting above will be gone or atleast not so doughnut shaped.

Later. - Steve

!ban_dit · 09-24-2007, 12:40 PM

Yea bro

smallguyjoe · 09-24-2007, 01:46 PM

Quote:

Originally Posted by sbgerber

Hit legs pretty hard this morning. Had to skip calves cause I had to get home and get cleaned up before church. That was fine though as calves are still sore from a couple days ago, I normally hit them twice a week and not always on leg day... gotta be able to walk out of the gym.

40 degree Leg Press - just inside shoulders

180 x 25 warmup
360 x 20 warmup
450 x 8 warmup

630 x 8
720 x 6
810 x 6
900 x 6
950 x 6 (failure)

40 degree Leg Press - super wide

450 x 15
540 x 15
630 x 15 (this last set hurt, good pump)

40 degree Leg Press - single leg

230 x 10
270 x 10 (you get a good stretch on the inner thigh because one leg is down the other leg is pressing, it is kinda like two exercises in one, feels completely different than normal leg presses)

Leg Extensions

115 x 6
160 x 6
190 x 6
220 x 8 (form failure)

Smith Machine Stiff Leg Dead Lifts

135 x 10
185 x 10
225 x 10
275 x 6 (failure)

Seated Leg Curl

120 x 10
150 x 10
165 x 6
180 x 6

The focus of this workout was to build to sets that would hit failure at 6 reps or so. For the most part I hit each exercise dead on. I was pleased with my strength. I am almost to the 1000lbs mark on the leg press. I wanted to try but I needed a spotter for that so I just left it at 950. I tried Stiff Leg Deads on a smith machine for the first time. I liked that alot. Felt much safeer but just as hard, in fact, a little harder becuase the form is so tight.

Ok, gotta eat and shower, train hard everyone!

HOLY CRAP!!!!

Powerful legs, my friend!!!

sbgerber · 09-24-2007, 01:56 PM

hahaha ... yeah well, I gotta try to make up for my lack of upper body strength somewhere so legs are how I do that.... also, 40 degree leg presses are just a little bit easier than a true 45 degree leg press.... but, I am hoping to break the 1000lb mark soon, that will just be cool.

smallguyjoe · 09-24-2007, 01:59 PM

Quote:

Originally Posted by sbgerber

hahaha ... yeah well, I gotta try to make up for my lack of upper body strength somewhere so legs are how I do that.... also, 40 degree leg presses are just a little bit easier than a true 45 degree leg press.... but, I am hoping to break the 1000lb mark soon, that will just be cool.

Hahahahahaha

Whatever if it's easier... I think I know what leg press you mean... either way that amount of reps w/ those weights is awesome! Good job!

That'll be awesome hittin 1000 lbs! It just sounds crazy!!!

Ben_Sh · 09-24-2007, 02:19 PM

Quote:

Originally Posted by sbgerber

I lived in Vicenza Italy for 3 1/2 years. That was my home atleast, I traveled alot thou, spent a good amount of time in Germany too, all training (not living). 9+ years, wow, that is a long time in Germany. Germany was pretty cool thou, very clean.... good food and festival too.

Thanks on the pics, I am trying to get big. I am about back to my Army weight, maybe a little heavier with alittle more muscle... not nearly as fast at the two mile run as back in the day though.... but I'll take the muscle these days over the speed.

Keep training hard man, you are in the prime period of your life when your body is just cranking out Test. If you stick with it, don't stop like I did, and keep it up, you will be passing me soon and absolutely huge.

Thanks for stopping by.

I played a football game in Italy my senior year. Good experiences spent in Europe for sure.

Your def on your way to getting bigger. Looking absolutely huge!

I wish I would have gotten serious even sooner. I've got some friends now that used to live with me in Germany who started a year or two sooner than me and they are absolute beasts. It's good motivation for me, In my mind I want to work twice as hard and catch up. I'm def in this game for the long haul!

Quote:

Originally Posted by sbgerber

Now that I have guys like Ban_dit and Smallguyjoe keeping an eye on my journal (ripped guys), I have been motivated to do a little "mini" cut. Basically, I am just reducing meals from 8+ to 6 and watching my "eating late", no carbs last two meals, etc.... As soon as I get my waist back to 32 I will continue with my full blown bulk. I am not officially "cleared" to cut until Feb 08 so this is just a little damage control as I have finally broke through 200lbs on the bw but need to clean up the gut. I will post a picture when it is back to 31 - 32 ish and hopefully my love handles I am sporting above will be gone or atleast not so doughnut shaped.

Later. - Steve

I started a minicut too. I feel its more getting my diet on track though. I'll probably go 6-8 weeks bulking, 3-4 weeks minicut/recomp depending how I feel.

Nice leg workout to by the way!

sbgerber · 09-24-2007, 02:30 PM

Yeah, mini cuts of 1 - 4 weeks are great. I am hoping 3 weeks will get me to where I need to be. I gotta go stop by your log and see what you are up to.

sbgerber · 09-24-2007, 09:26 PM

I hit chest this evening. The plan was to go light. That was the plan atleast. My energy has been very low since starting this mini cut, which isn't even much of a cut (I am just a big baby when you take my calories under 4000). So, I popped 2 jet fuels prior to the workout. It kicked in about the 3rd exercise and I ended up pushing heavy. My wife worked out tonight too and she has started going really heavy, low reps and needed my spot for forced reps, drops sets, and just somebody to yell at her. However, she was working back and I was working chest so I changed my workout up so all of my exercises where close to her. At the time, that seemed fine because the plan was to go light, however, as I went heavy AND I did a completely new workout ... uh, yeah, I am really fried!

Incline Dumbbell Presses

45 x 20 warmup
60 x 8
75 x 8
80 x 8
85 x 6 (failure)

Hammer Strength Bench Press

140 x 8
180 x 6
200 x 6

Hammer Strength Incline Press

140 x 6
180 x 6
230 x 6
270 x 3 Drop 180 x 6

Hammer Strength Wide Press

140 x 8
180 x 6
270 x 5 Drop 180 x 8

Dumbbell Pullover

70 x 6
85 x 6
100 x 6
110 x 2 (uh.... yeah, that might have been a little too ambitious, but hey, I picked up the freaking 110s for the first time)

I finished with about 6 various sets of ab exercises, pretty much just killing time till my wife finished her shruggs. She is getting strong. I love it! She pulled 120 on her close grip pull downs and used 40s for her two arm dumbbell rows and hit 95 for her bent rows. oh yeah. That is where I get my motivation.

Ok, keep training hard everyone. - Steve