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  1. #1
    "Milk was a bad choice" ashylarryku's Avatar
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    a ly's workout/diet journal

    so i see that everyone else is doing these so i figured i'd give it a shot. i'm hoping to get some random people i dont know to follow along to keep me motivated cause i have probably one friend up here who actually likes working out like i do

    starting stats:
    height: 6'0" or 6'1"
    weight: 150 lbs (big shocker)
    bf: getting checked in a week or two

    so i little info before we get started. i went into college weighing a little over 160 and was pretty lean. i gained the typical freshman poundage from eating on their ****ty meal plan which is a cafeteria of all you can eat junk. i started running a lot and dint know what the hell i was doing. i started eating healthy 100% of the time and didn't realize i was eating probably 1500-1800 cals a day for a long time . i aso got my wisdom teeth out so wasnt able to workout for a week or so, during which i couldnt eat anything. before i knew it i ended my first year weighing in a little under 140 lbs. as you can see in my pics i look ripped but it's just cause i have 0 fat. i started my bulk and have gained a little over 10 pounds since then. my lifting intensity was **** at the beginning cause i'm new to the actual bodybuilding lifestyle and haven't been lifting seriously until the last month or so.

    my current routine, which i'm about to change up, goes like this:

    day 1: chest/back
    day 2: legs/core
    day 3: off
    day 4: shoulders/arms
    day 5: off
    REPEAT

    my diet is my lame attempt at carb cycling for bulk but its something like this

    high day: 225g protein / 400g carbs / 100 g fat cals: 3400
    med day: 225g protein / 350g carbs / 100g fat cals: 3200
    low day: 225g protein / 200g carbs / 100g fat cals: 2600

    i have the high day on leg days, med day for back/chest and shoulders/arms, and have the low day for off/light cardio days to keep the fat gain to a minimum.

    tomorrow is a shoulders/arms day and my first actual entry. the workout is intense! i got my program from a trainer at the rec center at the university of kansas. this guy really knows his ****. here's what i will be doing (warmup excluded):

    Superset:

    A1 Close-Grip Chins (palms in) BW X 15, 12, 10, 10, 8 REST: 1 min
    A2 Standing DB Arnold Press reps: 15, 12, 10, 10, 8 REST: 1 min

    Triple Set?:

    B1 BB Upright Rows reps: 10, 8, 8 REST: 15 seconds
    B2 Bent DB Lateral Raise 15, 12, 12 REST: 10 seconds
    B3 DB Lateral Raise 15, 12, 12 REST: 1 min

    Triple Set?:

    C1 Standing Hammer Curls reps: 12, 12, 10, 10 REST: 15 seconds
    C2 Preacher Curls 12, 12, 10, 10 REST: 10 seconds
    C3 Seated Zottman Curls 10, 10, 8, 8 REST: 1 min

    Super Set:

    D1 Close-Grip Bench Press 8, 8, 6, 6 REST: 15 seconds
    D2 Skullcrushers 8, 8, 6, 6 REST: 1 minute

    my arms are swelling up just thinking about it haha, we'll see how it goes tomorroow

    leave some comments if you have questions or advice. i love talking fitness/nutrition!
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  2. #2
    "Milk was a bad choice" ashylarryku's Avatar
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    just got my workout journal i take into the gym so ill put up the stats of my last shoulder/arms workout to make sure i'm increasing weight somewhere for tomorrow's workout

    Superset (rest 1 min between A1 + A2):

    A1 Standing Arnold Press 27.5 lbs X 15, 30 X 12, 35 X 8, 35 X 7 , 35 X 6
    A2 Close-Grip Chins (palms in) BW X 13, 10, 7, 7, 6

    Triple Set (rest 10s after B1, 15s after B2, and 1 min after B3):

    B1 BB Upright Rows 60lbs X 10, 65 X 7, 65 X 8
    B2 Bent DB Lateral Raise 5 lbs X 15, 7.5 X 12, 7.5 X 12
    B3 DB Lateral Raise 10 lbs X 15, 12.5 X 12, 12.5 X 12

    Triple Set (rest 10s after C1, 10 s after C2, and 1 min after C3):

    C1 Standing Hammer Curls 25 lbs X 12, 25 X 12, 27.5 X 10, 27.5 X 10
    C2 Preacher Curls 50lbs X 12, 50 X 12, 50 X 10, 50 X 10
    C3 Seated Zottman Curls 25 lbs X 10, 5 X 10, 5 X 8, 7.5 X 8

    Super Set (rest 20 s after D1, 1 min after D2):

    D1 Close-Grip Bench Press 115 lbs X 8, 115 X 8, 120 X 6, 120 X 6
    D2 Skullcrushers 55 lbs X 8, 55 X 8, 60 X 6, 60 X 6



    lets see if we cant make these go up tomorrow!
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  3. #3
    "Milk was a bad choice" ashylarryku's Avatar
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    so i was really pumped to lift today. got my white flood out and made my PWO shake and got a text from my brother saying the gym was closed. . . . . . lame

    guess i'm gonna be setting my alarm early so i can lift before class tomorrow. gotta get it out of the way so i can have the rest of the day to study and do homework. gotta keep up the grades if i want to be able to afford a gym membership after college haha
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  4. #4
    "Milk was a bad choice" ashylarryku's Avatar
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    so its 5:00 in the morning and I've been waking up every now and then, can't get back to sleep. decided to do my bowl of oatmeal with scoop of protein and a banana. headed off to the rec since they open up at 5:30. should be sweet cause i don't feel tired and it should be empty.

    gonna take my white flood and head out for some shoulders + arms
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  5. #5
    "Milk was a bad choice" ashylarryku's Avatar
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    SHOULDERS/ARMS

    Superset (rest 1 min after A1 and 1 min after A2):

    A1 Standing Arnold Press 27.5 lbs X 15, 30 X 12, 35 X 9, 35 X 8 , 35 X 7
    A2 Close-Grip Chins (palms in) BW X 15, 11, 8, 8, 8 (increase of 7)

    Triple Set (rest 10s after B1, 15s after B2, and 1 min after B3):

    B1 BB Upright Rows 60lbs X 10, 65 X 8, 70 X 8
    B2 Bent DB Lateral Raise 7.5 lbs X 15, 10 X 8, 10 X 12
    B3 DB Lateral Raise 10 lbs X 15, 12.5 X 12, 15 X 12

    Triple Set (rest 10s after C1, 10 s after C2, and 1 min after C3):

    C1 Standing Hammer Curls 25 lbs X 12, 25 X 12, 27.5 X 10, 30 X 10
    C2 Preacher Curls 50lbs X 12, 50 X 12, 50 X 10, 50 X 10
    C3 Seated Zottman Curls 25 lbs X 10, 25 X 10, 25 X 8, 30 X 4 (dropset 27.5 X 4)

    Super Set (rest 20 s after D1, 1 min after D2):

    D1 Close-Grip Bench Press 115 lbs X 8, 115 X 8, 120 X 6, 120 X 6
    D2 Skullcrushers 55 lbs X 8, 55 X 8, 60 X 6, 60 X 6

    i don't put it in but a lot of sets i can't complete the prescribed reps so i either use the rest-pause method or drop sets to get all the reps in. that's what kills!

    weighed in at 150, i'm thinkin of bulking up to 170, maybe more depending how lean i am once i get there
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  6. #6
    "Milk was a bad choice" ashylarryku's Avatar
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    Diet

    just got back from eating at Chili's with the mom and big bro. i'm still surprised i set some PRs in the gym today, even though i lifted at 6:30 a.m. haha. about to head off for a chemistry review at 8:00, got my protein bars and almonds ready for some in review snackage

    DIET:

    5:30 a.m. 1 cup dry oats, 1 scoop protein, 1 banana
    PWO 1.5 scoop protein, 40g waximaize
    9:15 turkey sandwich on wheat, 1 orange
    12:15 turkey sandwich on wheat, 1 apple
    3:30 turkey sandwich on wheat, 1 orange
    6:30 steak and broccoli at Chili's
    8:30 2 Detour low sugar protein bars, 1 oz almonds
    before bed 1 scoop casein protein, 3 tbs flax seeds

    totals: 88g fat / 331g carbs / 273g protein / 3160 calories

    a little low for a bulk but only trained the shoulders and arms so no need for any huge amounts. may eat some more almonds later but i doubt it
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  7. #7
    "Milk was a bad choice" ashylarryku's Avatar
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    just got back from class, then gotta head back at 2:30 for a chemistry lab. i think i decided i'm gonna start doin 20-30 minute cardio sessions on my off days. i just feel like a bum if i'm not lifting, like today.

    need to catch up on some sleep, but i have a lab report to right up and some differential equations homework to do. then a chem exam tomorrow i gotta study for. engineering degrees are no joke
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  8. #8
    "Milk was a bad choice" ashylarryku's Avatar
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    just got done taking a little break from homework/studying by playing a round of tiger woods. gotta take a break

    DIET:

    7:00 1 cup oats, 1 scoop ON protein, 1 banana
    10:00 1 orange, 2 Detour Low Sugar Protein Bars
    12:30 1 chicken sandwich on wheat
    2:30 1 turkey sandwich on wheat, 1 orange
    5:30 spinach, broccoli and turkey salad, 1 oz almonds, 1 tbs Natural PB with omega-3
    8:00 spinach, broccoli and turkey salad, 1 oz almonds
    before bed 1 scoop ON 100% Casein Protein, 3 tbs flax seed

    TOTALS: 96g fat / 240g carbs / 215g protein / 2,573 calories

    gotta go finish the differential equations homework, then hopefully study for the chem exam tomorrow. guess it's gonna be a late night at the rec cause i'm studying til the chem exam, which is from 8-10 p.m.

    chest and back workout though, can't afford to miss it
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  9. #9
    "Milk was a bad choice" ashylarryku's Avatar
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    just got home. gonna study for the next couple of hours and then head out for my chem exam at 8:00. gonna hit up the rec after to do the old chest/back workout! here is what I did last time so we can see the improvements and what not

    Superset (rest 1 min after A1, 15s after A2, 10s after A3, and 1 min after A4):

    A1 Neutral-Grip Chins (palms facing in)
    A2 Standing DB Shoulder Press
    A3 Steep Incline DB Press
    A4 Incline DB Press

    Super Set (rest 1 min after B1, and 1 min after B2):

    B1 Narrow Grip Lat Pulldown
    B2 Iso-Lateral Incline Press

    Super Set (rest 1 min after C1, and 1 min after C2):

    C1 Seated Row
    C2 Flat Bench DB Press

    Super Set (rest 1 min after D1, and 1 min after D2):

    D1 1-Arm DB Rows
    D2 Incline Chest Flyes



    we'll see how it goes!
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  10. #10
    Rep Power: 696969 batmanman's Avatar
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    KU failure...
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  11. #11
    "Milk was a bad choice" ashylarryku's Avatar
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    Originally Posted by batmanman View Post
    KU failure...
    WOAH! what's that all about? haha, don't be talkin down on rock chalk man.

    anyways, the workout was killer. pretty much PR's all around. i'm pissed cause i ended up undereating today so i'm gonna have to make up for it right now. need to plan out better next time around. i'll put up the workout tomorrow when i put up my leg workout. got **** to do right now.

    leave some comments/questions/suggestion for whatever you want
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  12. #12
    "Milk was a bad choice" ashylarryku's Avatar
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    oh . . . i see now. you're from manhattan . . . . .

    no need to get personal bro. my band played a show in manhattan a little while ago, i know how you guys are down there haha
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  13. #13
    Registered User msurfboi's Avatar
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    Originally Posted by ashylarryku View Post
    oh . . . i see now. you're from manhattan . . . . .

    no need to get personal bro. my band played a show in manhattan a little while ago, i know how you guys are down there haha
    jus stopping in to say good diet...
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  14. #14
    "Milk was a bad choice" ashylarryku's Avatar
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    Originally Posted by msurfboi View Post
    jus stopping in to say good diet...
    thanks man. my nutrition plan is pretty much going off of a lot of stuff on t-nation.com

    i kind of carb cycle. eating above maintainance on days where i lift and eating maintainance on off/cardio days. sometimes i even eat slightly below on off days. this is all just a way of minimizing fat gain during my bulk.

    my only vices are the occasional diet mr. pibb or low carb monster/rockstar. i never have cheat meals. i just enjoy eating healthy 100%, it's crazy haha

    (YESTERDAY) DS = dropset
    CHEST/BACK:

    Superset (rest 1 min after A1, 15s after A2, 10s after A3, and 1 min after A4):

    A1 Neutral-Grip Chins (palms facing in) BW X 12, 11, 10.5, 9
    A2 Standing DB Shoulder Press 30 X 8, 30 X 8, 35 X 6, 35 X 6
    A3 Steep Incline DB Press 30X8, 35X8, 35 X 5(DS 30X1), 35 X 4(DS 30X2)
    A4 Incline DB Press 35X8, 35X8, 40X5 (DS 35X1), 40X4 (DS 35X2)

    Super Set (rest 1 min after B1, and 1 min after B2):

    B1 Narrow Grip Lat Pulldown 105X12, 112.5X10, 112.5X10, 112.5X8
    B2 Iso-Lateral Incline Press (machine) 50X12, 50X10, 50X8 (DS 45X2), 55X6 (DS50X2)

    Super Set (rest 1 min after C1, and 1 min after C2):

    C1 Seated Row 105X12, 105X10, 112.5X10, 112.5X8
    C2 Flat Bench DB Press 40X12, 45X10, 45X10, 50X8

    Super Set (rest 1 min after D1, and 1 min after D2):

    D1 1-Arm DB Rows 45X12, 50X10, 50X10, 50X10
    D2 Incline Chest Flyes 27.5X12, 30X10, 30X10, 35X7 (DS 30X1)

    PR's all around, just the way I like it

    today is the first day of my DELOAD week. i'm glad cause I just got a virus that's going around so the workout won't be as hard to get through. i'll throw it up around 1 when i'm back

    and here's a list of my supps incase anyone's wondering

    ON whey protein
    ON 100% Casein Protein
    Scivation XTend
    Controlled Labs White Flood
    NOW multi-vitamin
    Nature's Way Fish Oil
    NOW Vitamin C

    and I have ON creatine but I really want to save it until i feel i actually need it to break a plateau. I've had it for like 6 months now unopened so we'll see haha. i'll probably have to use it eventually before it expires
    Last edited by ashylarryku; 09-11-2009 at 04:27 PM.
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  15. #15
    "Milk was a bad choice" ashylarryku's Avatar
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    LEGS/CORE

    Super Set (Rest 1 min after entire set)
    A1 Side Bridge 45s, 45s, 45s
    A2 Side Bridge 45s, 45s, 45s
    A3 Supinated Bridge 45s, 45s, 45s
    A4 Supermans 10, 10, 10

    DB Straight-Leg Deadlift
    30lbs X 10
    40lbs X 10
    50lbs X 8
    60lbs X 8
    75 lbs X 6
    75 lbs X 8

    Leg Press (Rest-Pause Method, res 20s between each set without racking the weight)
    70lbs each side 3 X 15

    Super Set (rest 15s after D1, and 1 min after D2)
    D1 Seated Leg Curl 70X8, 80X8, 90X4 (DS 80X4)
    D2 Lateral DB Stepups 3X10 with 45lb DB for each leg

    Super Set (rest 15s after E1, and 1 min after E2)
    E1 Lying Leg Curl, 1 Leg at a time 30X8, 35X8, 35X4 (DS 30X4)
    E2 DB Stepups 3X10 with 45lb DB for each leg

    dripping sweat by the end of the session. i wanted to fall to the ground after the rest-pause method for the leg press machine. that thing completely kills you
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  16. #16
    Purely Alcohol Aesthetics GlobalConflict's Avatar
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    I'm subbing your log as well. can you tell any difference with the white flood? im looking into getting some nitrix or some kind of pre pump before my work outs. i feel i need the xtra boost right now. i don't have enough energy for the workout generally. and ive been eating godly amounts.
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  17. #17
    "Milk was a bad choice" ashylarryku's Avatar
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    one bad thing about going to school with 30,000 kids: everyone gets each other sick. i feel pretty ****ty right now, gonna stay in tonight and try to catch up on some sleep. hopefully i'll be good tomorrow, if not sunday

    DIET:

    7:00 1 cup oats, 1 scoop ON protein, 1 banana
    10:00 1 banana, 2 Detour Low Sugar Protein Bars
    12:30 PWO 1.5 scoops 36g whey protein, 40g waximaize
    1:30 1 turkey sandwich on wheat, 1 banana, 1/2 cup dry oats
    4:30 2 eggs, 4 egg white, 2 pieces wheat bread, 1 oz almonds
    8:00 spinach, broccoli and turkey salad, 1 oz almonds, 2 tbs NPB with omega-3s
    before bed 1 scoop ON 100% Casein Protein, 3 tbs flax seed

    totals: 104g fat / 353g carbs / 264g protein / 3,270 calories
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    "Milk was a bad choice" ashylarryku's Avatar
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    just tried putting up a new post with a video but i guess i can't until i have 30 posts so here we go haha
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    so i was sick yesterday and today and have just been laying around watching tv and doin some homework. i tried puttin up a video on here earlier but i could never get it to work. i was gonna start doing a song/video of the day on here but i guess not until i figure out how haha

    DIET:

    7:00 1 cup oats, 1 scoop ON protein, 1 banana
    10:00 breakfast burrito (4 egg whites, 1 whole egg, wheat tortilla), 1 apple
    12:30 breakfast burrito (4 egg whites, 1 whole egg, wheat tortilla), 1 apple
    1:30 spinach, chicken, and guacamole salad, 1 apple
    4:30 spinach, chicken and guacamole salad
    before bed 1 scoop ON 100% Casein Protein, 3 tbs flax seed

    totals: 77g fat / 211g carbs / 187g protein / 2,188 calories

    so these numbers shocked me, but i've just been layin around all day so there's no reason to eat too much i guess. i am on a bulk though. i may eat an oz of almonds a little later, i don't know.

    tomorrow is shoulders/arms though! hopefully i'll be feeling better, but it doesn't matter. i'll still hit it hard
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  25. #25
    Purely Alcohol Aesthetics GlobalConflict's Avatar
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    get better homie. oh and i was wondering, how have your progress gone? Have you been gaining alot of fat from your bulk?
    Darwin!

    NASM, ACE CPT... Really doesn't mean sh!t.
    Aspirations: Professional Homeless person

    Lifts:
    I dont Even Lift.
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  26. #26
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    Originally Posted by GlobalConflict View Post
    get better homie. oh and i was wondering, how have your progress gone? Have you been gaining alot of fat from your bulk?
    yeah man all of my lifts have gone up like crazy! i wish i would have started this log earlier to show everyone but i got it goin now.

    i have gained a solid 15 pounds since the beginning of summer with a not too much fat. the fat is somethin you gotta accept though, and it's pretty easy to burn off if you know what you're doing.

    it's all worth it in the end for those slabs of muscle
    My training log:
    http://forum.bodybuilding.com/showthread.php?t=133003933

    "Don't unrack the bar like the bar is gonna kick your ass" - Christian Thibaudeau

    "All men are created equal, some just work harder" - Defranco's Gym

    Deadlift 610 x 1
    Squat 455 x 1
    Bench 345 x 1

    1,400 Total @ BW 197 video here:
    http://www.youtube.com/watch?v=WDr4a_SunYs

    Subscribe to my YouTube channel for training videos almost daily:
    http://www.youtube.com/user/ashylarryku?feature=watch
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  27. #27
    Purely Alcohol Aesthetics GlobalConflict's Avatar
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    got any progress pics?
    Darwin!

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    I dont Even Lift.
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    "Milk was a bad choice" ashylarryku's Avatar
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    eating my usual power breakfast of two bowls of my special oatmeal

    1 bowl = 1/2 cup dry oats + 1/2 banana + 1/2 scoop ON Whey + cinnamon + sweet n low

    1 bowl = 1/2 cup dry oats + 1/2 banana + 1/2 scoop ON Casein + cinnamon + sweet n low

    7g fat / 85g carbs / 36g protein / 522 calories

    should probably make this bigger since it's my breakfast and I'm bulking

    GOOD STUFF!
    My training log:
    http://forum.bodybuilding.com/showthread.php?t=133003933

    "Don't unrack the bar like the bar is gonna kick your ass" - Christian Thibaudeau

    "All men are created equal, some just work harder" - Defranco's Gym

    Deadlift 610 x 1
    Squat 455 x 1
    Bench 345 x 1

    1,400 Total @ BW 197 video here:
    http://www.youtube.com/watch?v=WDr4a_SunYs

    Subscribe to my YouTube channel for training videos almost daily:
    http://www.youtube.com/user/ashylarryku?feature=watch
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    still feeling a little sick but it's a deload week so the workout won't be as hard as usual. just have to suck it up and bust ass through it. shouldn't take over an hour. i'll post it up later
    My training log:
    http://forum.bodybuilding.com/showthread.php?t=133003933

    "Don't unrack the bar like the bar is gonna kick your ass" - Christian Thibaudeau

    "All men are created equal, some just work harder" - Defranco's Gym

    Deadlift 610 x 1
    Squat 455 x 1
    Bench 345 x 1

    1,400 Total @ BW 197 video here:
    http://www.youtube.com/watch?v=WDr4a_SunYs

    Subscribe to my YouTube channel for training videos almost daily:
    http://www.youtube.com/user/ashylarryku?feature=watch
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    new pics

    SHOULDERS/ARMS (UNLOAD week, took one or two sets out of each exercise)

    Superset (rest 1 min after A1 and 1 min after A2):

    A1 Standing Arnold Press 30 lbs X 12, 35 X 10, 40 X 4 (dropset => 35X4)
    A2 Close-Grip Chins (palms in) BW X 12, 10, 10

    Triple Set (rest 10s after B1, 15s after B2, and 1 min after B3):

    B1 BB Upright Rows 70 X 8, 70 X 8
    B2 Bent DB Lateral Raise 10 X 12, 10 X 7 (dropset => 7.5 X 5)
    B3 DB Lateral Raise 15 X 12, 15 X 12

    Triple Set (rest 10s after C1, 10 s after C2, and 1 min after C3):

    C1 Standing Hammer Curls 25 lbs X 12, 27.5 X 10, 30 X 10
    C2 Preacher Curls 50lbs X 12, 50 X 10, 60 X 10
    C3 Seated Zottman Curls 25 lbs X 10, 27.5 X 8, 30 X 8

    Super Set (rest 20 s after D1, 1 min after D2):

    D1 Close-Grip Bench Press 115 lbs X 8, 120 X 6, 125 X 5 (Dropset => 120 X 2)
    D2 Skullcrushers 55 lbs X 8, 60 X 6, 60 X 6

    here's some pictures i took today. after gaining about 15lbs avor the past 3 months. the quality sucks though, it was a cheap disposable







    the camera blows but whatever, it was a disposable. i'll try to get a better one
    My training log:
    http://forum.bodybuilding.com/showthread.php?t=133003933

    "Don't unrack the bar like the bar is gonna kick your ass" - Christian Thibaudeau

    "All men are created equal, some just work harder" - Defranco's Gym

    Deadlift 610 x 1
    Squat 455 x 1
    Bench 345 x 1

    1,400 Total @ BW 197 video here:
    http://www.youtube.com/watch?v=WDr4a_SunYs

    Subscribe to my YouTube channel for training videos almost daily:
    http://www.youtube.com/user/ashylarryku?feature=watch
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