Day 1 Chest and Back

Flat bench Press(these numbers are the ones i got off without a spot)

6X135(warm up)
6X155
3X185
3X185
2X205
2X205
2X225:D:D
2X225

Flat Dumbbell Press

6X70
6X60
6X55

Seated Cable Rows

6 sets of 10X190
10X175
10X175
10X150

Lat Pull downs

10X180
10X180
10X165
10X165
4 sets of 10X150

ABS(30-45 mins)OUCH!

Incline Bench Press

6X135
2X205
3X185
3X185
6X155

Incline Dumb bell Press

3X75
3X70

and i was exhausted so i wen home

excellent, i'll have a look when i get home tonight

chest and back are two big muscles, doing them on the same day isn't the best of ideas IMO

you might want to do 225lbs benching, but you need to do more than 2 reps.
(unless your spotter helped you to 6-8? i'm not sure)

you stopped after back exercises, did abs for all that time (hi catabolism!!!) then continued with chest??
*slaps hand*, no!

you do your chest at once, then your next muscle, etc.. then have a shake then do your abs later

okay okay gimme some slack i am just starting to work out this way. But yes i said these were the ones i got off with NO asistance i got to like 2 on 225 with minimal assistance and the last one was only like half me. .

Day 2 Arms/Decline bench

Decline Bench

6X135
6X155
3X185
6X155
6X135
6X135

Incline Arm Curls (the reps are each arm not a total)

4X40
6X35
6X35
4X40
6X35

90degree seated curls

5X40
5X40
6X35
6X35
6X35

21's

X70
X60

Barbell curls

10X70
10X60

Double arm tricep pull downs ( supper set with 60lb single arm pull down 10X each arm)

10X150(stack)
10X150 with a 25 weight on the pin
10X150 with a 10 on the pin
10X150
10X150

Overhead tricep pulls

10X100
10X100
10X110
10X100

1 set of dips

A few sit ups and leg raises and then i went to school

i ate out 3 times today but i wasn't to bad i had a raosted chicken foot long sub(subway), 1 and a half booster juices oooo ya you gotta love booster juice and i had a fajita meal at Kelseys. Nutrition today was pretty good but it hit the wallet hard.

NO SLACK IS GIVEN

yeah eating out would get expensive, eating in costs enough haha. save your money where you can man easily saved on food like that... or else BB will take all the money you have

why are you doing chest a day after doing chest???? decline, incline, yourmumcline...it dont matter,

terrible move. i very strongly recommend against it

Alright i have a defence against this one a bunch of guys from my gym that i talked to before setting my routine said that i shouldn't do decline the same day as chest but do it on arms day because it works you tri's alot. Is that pull shit?should i still do it on a chest day?

chest day, wihtout a doubt

Today was an off day

i worked all night, and pushing carts in the snow/sluch/ice aint fun o well i think i am gonna do some abs and puch ups tonight

Pushing carts in the snow/slush/ice sounds like good cardio to me

pfft walkin up 4 stairs is good cardio for you OLD MAN

haha it had to be done^

Jon, pay no attention to sнφятy... he's still upset because he wimped out and skipped a workout

....my muscles look smaller since i missed it

Alright two days of worek after school so i was ready for a good workout

Legs/Shoulders

Squats

5 sets of 10X115(working on form) and yes i know that is weak

Leg Press

10X180
10X270
10X360
10X360
10X270
10X180

Leg Extentions

10X60
10X75
10X90
10X105
10X120
10X135

Hamstring Curls

10X30
10X40
10X50
10X60
10X70
10X60
10X50
10X40

Dumbbell Shoulder Press

10X40
6X50(10 lb gain in 1 week )
3X50
4X50
7X40
8X40

Machein Shoulder Press

5X100
6X80
10X60

Shrugs DB

10X65
10X65

Machein Shrugs

3 sets of 15 on the stack

20 mins of abs

TOMMOROW I START ON CREATINE

Kickass , i'm on my 3rd day

good job....squat form is important so who cares as long as the weight was heavy for YOU that's what's important

workout looks fine, but no calves?

no calves because the gym was closing in like 40 mins and i needed to do shoulders

CREATINE CYCLE DAY 1 3 times today and until next saturday always with fruit juice

Creatine before i left for the gym

chest/back( i know sponge is going to have issues)

Flat Bench

6X135
6X155
3X185 (2 more with help)
4X205(1 more with help)
3X205(2 more with help)
5X165
5X155
6X135

Dumbbell Flat Press i tried doing a drop set on this

6X50
0X70 that really pissed me off so i tried again
3X70
3X65
5X60
6X50

Incline Press

6X135
5X155
5X135
6X135

Incline Press Dumbbell( i can usually go alot higher but i was almost dead at this point)

5X60
6X55
7X50

Decline Press

6X135
6X135
6X135
6X135
6X135

Lat Pull downs

10X180
5X180
10X160
6X160
10X150
6X150
then i did some single arm ones ( pull down infront of me)
but i dont remeber weight or reps but i now 3 stes each arm

Seated Cable Rows

10X190
10X190
10X190
10X170
10X170
10X150

abs for 10 mins

Protein shake at the gym

Creatine when i got home

and i'll take it agin tonight before bed with my protein shake

PS eatin lots

what fruit juice do you use?

Fruit punch, i read your thread and i am not using an acidic fruit juice

Worked all day

school tommorow plus i work

SOOOO incredibly sick yesterday only at 3 peices of toast and some gingerale, feeling a bit better today managing to eat eggs and toast. obviously no gym yesterday or today probably not until thursday or friday. I am not gonna take creatine until saturday , when i will restart my loading stage.

Back at it today also back on creatine

Arms

90 degree seated curls
3 sets of 6X40
5X40lb
4X40lb

incline arm curls

3X40
5X35
4X35

close grip chin ups
X9
X5
X3
X1

barbell curls
10X60
7X70
15X50

tricep pull downs
15X150
15X150
10X150
10X150

Overhead tricep pulls
15X120
15X120
10X120
10X120
10X100

Single arm tricep pull downs

10X60 X each arm
10X50 X each arm
10X50 X each arm

Lieing down overhead tricept kicks?

20X75
20X75
easybar with a 25lb on each side?i am assuming the bar is around 25? making it 75lbs of weight

then off to basketball

my EZ bar is pretty chunky and its 8kg, yours will prolly be the same

whats the kg to lb conversion though? maybe it wasn't an easy bar i'm not sure?

I think around 2.5 lbs to a kg

2.2 nigger

i thought everybody knew it was 2.2 lol...apparently not

I'm American, fuck metric.

chest day today , nothing special plus i forgot to take note of weight and reps.