[n88tr]

EDIT: Changed things worked and diet list and added workout.

Today is Legs + Lower Back + Cardio.

Gonna be mixing up my training style for this lean down phase I'm doing. The main thing is slightly less weight but a lot more reps. Do at least 10, max of 30. It will vary exercise to exercise but at least 30 and no more than 30. If 30 isn't hard enough for a particular exercise I'll do drop sets.

For Legs today I want to give front squats a go, then regular squats, and then high rep leg press and high rep drop sets standing calf raises.

Not counting calories, macros, going by feel. This is a lot less stressful and that's something I need to work on minimizing, stress.

Steak
orange juice
2 bananas
pills

steak
banana
whole wheat bread
orange juice
mashed potatoes

steak, preworkout
mashed potatoes
orange juice

Workout

whey isolate, postworkout
orange sensation
granola

cardio

fish
almonds
before bed pills [arginine, glutamine, MSM]

Workout

leg extensions
x20 50 lbs
x10 50 lbs

squats
3x10 95 lbs
x15 95 lbs

front squats, 1st time for me
x12 bar
x0 95 lbs can't go down without losing bar... gotta check my form

squats
x12 95 lbs

deadlift, 1st time for me
x10 133 lbs
x6 150 lbs
x5 199 lbs
x4 265 lbs
x4 285 lbs
... felt my back getting tired, could go heavier but it'd be one of those times I could injure myself but not know it so I stopped early. I like these a lot!! Why didn't I start these earlier??

leg press
2x30 230 lbs
x30 320 lbs
x10 495 lbs
x10 675 lbs
x12 855 lbs, NEW Personal Best... madness wasn't shooting for a PR but it just happened, lol

toe press using leg press
x30 765 lbs

standing calf raises, drop sets, no rest anywhere, bodyweight included
x10 438 lbs
x10 418 lbs
x10 398 lbs
x10 378 lbs
x10 358 lbs
x10 328 lbs
x10 308 lbs
x10 298 lbs
x10 278 lbs
x10 258 lbs

1-leg standing calf raises, sets every 5 seconds, body weight included
5x10 288 lbs

Cardio
15 minutes treadmill incline 3, run
... looking back on it, I have no idea how I still had energy to run

I didn't keep the reps in the range like I said I would for deadlift because I consider it a exercise that shouldn't have high reps... anyways I was squatting and then just looked over at the rack, stands and plates and thought "why not go for it?" And I did.

[aild54]

Man, n88tr, setting personal bests every time you step in the gym. That's really good to hear. Keep it up, bro! I gotta give you props, you can put down a lottt of food and you can definitely move some weight. Keep on doing what you're doing. I can definitely see a difference in your physique.
Your mentality is phenomenal, too.

[n88tr]

Yesterday and day before were Rest days.

Today I do lower, middle and upper chest + cardio.

Next day I plan on Deadlifts + cardio.

[n88tr]

I forgot about the high reps part yesterday...

Lower Chest + Middle Chest + Upper Chest + Cardio

incline chest press machine
x20 100 lbs
x10 150 lbs
x0 200 lbs, finished set x8 180 lbs, NEW Personal Best

cable crossover, high handles
x10 100 lbs
x6 140 lbs
x0 200 lbs, finished set x5 180 lbs, NEW Personal Best

cable crossover, level handles
x5 140 lbs

cable crossover, high handles
x4 200 lbs, NEW Personal Best, barely got these

barbell bench press, flat
2x7 135 lbs

dumbbell bench press, flat
x8 50's
x0 70's, finished set x8 65's

decline iso-lateral hammer strength
x6 70 lbs
x1 90 lbs

...I took a little break for a leak and to wipe sweat from my eyes in the restroom. Also mixed up 60 g carbs in Gatorade packets to my water gallon.

vertical chest press machine
x4 100 lbs, finished set x2 150 lbs
x5 180 lbs, NEW Personal Best
x5 200 lbs, NEW Personal Best
x5 230 lbs, NEW Personal Best

pec deck, drop sets
x3 250 lbs
x3 230 lbs, lol wanted to quit here
x5 200 lbs
x5 180 lbs
x6 160 lbs
x6 140 lbs, biceps hurting, lol the pain
x3 120 lbs
x9 100 lbs, spaced out on these reps, just move the weight, only thing that mattters

Post
Whey Isolate [54 protein]
Grape Sensation [54 carb]

Cardio
15 minutes stairclimber... seriously fu.cked me up

After I did x10 reps on the incline chest machine I got angry at myself for forgetting my high rep promise so I took that anger and attacked the weights, not to sound cliched... I think tons of NPBs make up for breaking a promise to myself, I hope.

[dapack]

nice workout, lot of sets!!!!!

[n88tr]

Back was hurting so I put off deadlifts yesterday, another Rest day.

Today, Friday, get in a workout at Gold's tonight as I go home to wash clothes and prepare more foods. It was good to get away from eating fish 5x a day, I want to do that again, steak and chicken.

Tonight will be Triceps + Lower back hyper extensions + cardio.

They said the 24th would be their grand opening so next weekend will be good fun to see what the real Gold's looks like after all this construction nonsense is over with.

[n88tr]

Triceps + Lower Back + Cardio @ Gold's Gym, home

dumbbell skullcrushers
x17 35 lbs
x15 35 lbs

rope behind and overhead extensions
6x10 47.5 lbs
3x10 52.5 lbs, if they had a short upright bench at uni gym I'd do these, I swear it'd be 180 lbs

1-hand behind and overhead extensions ss 1-arm dumbbell overhead extensions
x10 17.5 lbs ss x10 15 lbs Left Arm, x10 17.5 lbs ss x10 15 lbs Right Arm
x10 17.5 lbs ss x10 15 lbs Left Arm, x10 17.5 lbs ss x10 15 lbs Right Arm
x10 17.5 lbs ss x10 15 lbs Left Arm, x10 17.5 lbs ss x10 15 lbs Right Arm

back hyper extensions
x10 bodyweight
4x8 25lb plate [2 more reps I think I would have injured myself]

Cardio
treadmill
3 mins Run, 1 min walk, alternate like that for 17 minutes

Post
whey isolate
orange sensation drink

... Today was a Rest day, Saturday. Tomorrow, Sunday, I will do deadlifts and cardio.

Dunno what Monday will be, we'll see how my energy levels are after classes.

[n88tr]

Things evolved a bit, I did Deadlifts + Shoulders + Biceps + Cardio last night. Lower back still a bit sore from hyper extensions but I lifted anyways.

Deadlifts + Shoulders + Biceps + Cardio

deadlifts
x10 123 lbs
x6 199 lbs
x5 265 lbs
x5 353 lbs, NEW Personal Best
x0 415 lbs
x0 390 lbs
2x4 365 lbs, belted, NEW Personal Best

dumbbell shoulder overhead press
3x10 35's

dumbbell shoulder overhead press ss dumbbell Arnolds overhead press, each set to failure
x10 35's, x7 30's
x10 35's, x7 30's
x10 35's, x7 30's

dumbbell Arnolds overhead press, each set to failure
7x7 30's

Hercules cable curls, drop sets
x7 80 lbs
x6 100 lbs NEW Personal Best
x6 120 lbs NEW Personal Best

ez bar cable curls, drop sets
x4 100 lbs
x4 90 lbs
x4 80 lbs
x4 70 lbs

Post
Whey isolate
Grape Sensation

Cardio
15 mins stairclimber
12 mins bike, 2 mins lv 12 pedaling, alternate 1 min slow pedaling

1 hour later
tuna
1/3 serv granola

2 hours later, bed
almonds
2 MSM, 5 g Arginine, 5 g L-Glutamine

... Pushed myself damn hard. Exhausted at the end, post helped me recover some to do cardio. I belted in for those last deadlift sets. Had the belt on so tight, as I think you're supposed to do it, but then when I bent over to get at the bar, the back part got really loose?? I could not have put it tighter in the front, no way but it was slipping in the back, why is that?

Today, Monday, nothing. I got a ton of work to do, catch up plus a night class. Tomorrow won't be much better with 2 back to back morning classes plus that night class again. Wednesdays off, I want to do squats then.

[n88tr]

I have been seriously overwhelmed with school work. I am taking 2 high level English courses for fun... I never put much thought into it when signing up for them. I have like 99% of the challenge I can handle with those classes added to my other 3 classes mixed together. Diet is sometimes a big struggle, serious mindgames with all this stress, been pretty hellish to be honest. Gym time is really pretty precious, def a stress reliever but not an easy time, like an anger and stress/reliever place if you get what I mean. Just throw myself at the weights and cardio and let the chips fall where they may, energy is pretty random, like I said diet and stress are all over the place.

Chest + Triceps + Cardio @ University Gym

Rest

Legs + Cardio @ Gold's Gym, home

Shoulders + Cardio @ Gold's Gym, home

Rest

Tomorrow, Deadlifts + Cardio, back at school

Now I post them...

Chest + Triceps + Cardio @ University Gym

pec deck
2x18 120 lbs

dumbbell bench press, flat bench drop sets
x8 50's, x8 40's
x8 50's, x8 40's

dumbbell pullover
x5 60 lbs
x4 70 lbs
2x7 55 lbs

high incline dumbbell flyes
2x8 40's
4x6 35's

standing rope pushdowns in front of me, back against a pad
x8 40 lbs
x8 30 lbs

standing v-bar pushdowns in front of me, back against a pad
x8 50 lbs
x8 40 lbs

cable crossover
x6 100 lbs
x5 100 lbs, right arm cramping up on me, strange never had this happen before

seated tricep pushdowns machine
x2 100 lbs
x4 200 lbs
x40 120 lbs, could not have done more reps, shock set

cardio
17 mins stairclimber, feel like death

===

Rest

===

Legs + Cardio @ Gold's Gym, home

Well the place is like 3/4ths completed. The pool is in shambles, some walls need drywall, no clocks, place needs some work. Also needs squat racks. I asked the manager, I see her all the time in there [and in old gym that used to be on the top floor, "completed" gym is on the ground floor.] and she said they'd be coming next week.

leg press, much more vertical model than I'm used to but no biggie
2x18 280 lbs
x8 550 lbs
2x6 640 lbs
2x4 730 lbs
2x9 550 lbs
2x8 460 lbs
2x10 460 lbs

seated calf raises
x15 1 plate
2x8 3 plates
3x4 5 plates

seated calf raises, drop sets, no rest anywhere
x5 5 plates
x6 4 plates
x7 3 plates
x8 2 plates
x10 1 plate
...5 seconds or so quick stretching calves
x15 5 plates
x16 4 plates
x17 3 plates
x18 2 plates
x20 1 plate
...5 seconds or so quick stretching calves
x10 5 plates
x10 4 plates
x10 3 plates
x10 2 plates
x50 1 plate
...5 seconds or so quick stretching calves
x30 5 plates... incredible pump, damn
x2 7 plates... i was like wtf why not go for it, turned out ok
x10 4 plates
x10 3 plates
x10 2 plates
x100 1 plate, fu.ck me, calves went numb
... hammer those SOBs dead...

cardio
cardio
20 mins total
3 mins run, 2 mins walk, alternate like that

===

Shoulders + Cardio @ Gold's Gym, home

iso-lateral hammer strength overhead press
2x15 80 lbs
2x6 120 lbs
x4 140 lbs

dumbbell shoulder press overhead
2x8 35's
2x8 40's
x8 45's

barbell overhead press
x4 95 lbs, sapped me dry

cardio
15 mins total
3 mins run, 2 mins walk, alternate like that

===

Rest

===

Went home on Thurs evening till early Saturday morning, when I got antsy and packed up and went back "home" to college dorm. Made up lots of steak, ate lots of that over weekend, tried to relax. Stress, stress, stress is what is mostly going on these days. Thankfully Back is doing much better, not 100% but close to most days.

Energy has been really loopy, rough transition to lean down phase I'm in now. Happy to not be eating so much, eating is really hard sometimes but you all know what I mean. Main goals are school, cardio and the fitness aspect when I get the time. Trying to pound into my head diet and cardio, some days I totally blank out, don't know why, I assume it's b/c I have so much to remember for classes plus reading for English classes [Idk there would be so much!!! omg I was dense for taking on this class load], and homework. Happy to busy but there's a line between madness and being busy... lol treading the line.

[dapack]

nice deadlifts!!! great job, those are very good numbers imo. also glad to see you doing a lot of reps with the seated calve raises, a lot of people do not realize the soleus, which you work when seated, needs lots of reps. most ppl load it up with weight and bounce it for very few reps, the way you did it is the correct way with seated, high reps.

[n88tr]

Thanks pack.

Gonna try a different deadlift stance, the sumo deadlift. Read it's better if back is weak, like mine, not trying to work is so much but I know DL does hit back mostly lower though. Been watching this guy,

YouTube - How To Do The Deadlift With Proper Form

[Cork]

Just make sure you have strong and flexible adductors and hip flexors when going heavy sumo style. It's easy to strain something with your legs spread out like that.

I read your other thread in the main section about your weight discrepancies among the big 3. Is there any way you could video yourself or atleast get some picture of your form? I really feel that that might be your problem.

[n88tr]

I'll look into the video taping, I could probably set up my digital camera on a nearby deadlift station...

Last night no time for cardio, when in late after evening class.

I think that all the previous times I DL'ed that my numbers were written down wrong because last night 310 was impossibly hard but previous workouts list 385 as my max which is impossible. To put it in perspective, my 310 last night which I could not do, felt like at least 400 in the fake numbers I mistakenly put down. I'm writing all these new numbers below as my "first deadlift" because I know these numbers are correct.

Deadlifts, regular stance
2x10 113 lbs
2x10 155 lbs
2x5 199 lbs

Deadlifts, sumo stance
x0 310 lbs
x4 244 lbs

Deadlifts, regular stance
5x4 244 lbs
2x5 199 lbs

Post
Whey, Almonds, Before bed pils

... well congratulations n88tr because now everything is sore... my forearms from DLing, my calves from the punishing workout at Golds, my lower back from DLing, my inner thighs from going knees to chest on the leg press...

Take today off but still try to get in some Cardio

Tomorrow, see what happens.

[Cork]

If you feel embarrassed about taking video in the gym, you could seriously ask a trainer or someone around you to give you help. Just say something along the lines of that you know it's best if you think your form is wrong, to video tape yourself to critique. I've actually thought about doing that myself for some time now. I've video taped myself doing strongman, and it's really shown me that I am doing things correctly.

[n88tr]

No one that runs the gym knows sh.it, they're all idiots. They mean well but it is what it is.

Next time I dead I'll bring along my camera.

[Teran]

With all the school, stress, cooking, lifting, are you getting enough sleep?

Lack of energy in general and inability to keep consistent on the weights I was lifting was a result of me not getting enough sleep when I was in college. When I got more sleep, the rest sorted itself out.

[Cork]

Originally Posted by n88tr

No one that runs the gym knows sh.it, they're all idiots. They mean well but it is what it is.

Next time I dead I'll bring along my camera.

Haha, alright. I think the best view would be from the side so hip placement, shoulder placement, and curvature of the lower back can all be seen.

[n88tr]

Last workout was on a Monday.

====

Tuesday, Off.

====

Wednesday, Chest + Tris + Cardio.

3 min 30 secs treadmill run warm up

iso-lateral hammer strength, warm up
2x12 2 plates
2x5 4 plates

incline barbell bench press
2x6 95 lbs
2x5 105 lbs

incline dumbbell bench press
x0 60's
2x5 55's
2x6 50's

incline dumbbell bench press, 1 knotch lower
2x4 60's

cable crossover
x1 100 lbs, x1 140 lbs, x5 160 lbs
2x6 150 lbs

behind head ez bar cable extensions
x8 130 lbs
x2 180 lbs, finished set x3 150 lbs
x6 150 lbs
... setup awkward as hell at Uni gym

seated tricep machine pushdowns
2x6 150 lbs

giant sets no rest anywhere
seated tricep machine pushdowns
x8 100 lbs both hands, x6 100 lbs Left Hand, x6 100 lbs Right Hand
x8 100 lbs both hands, x7 100 lbs Left Hand, x7 100 lbs Right Hand
x8 100 lbs both hands, x8 100 lbs Left Hand, x8 100 lbs Right Hand
x8 100 lbs both hands, x6 100 lbs Left Hand, x6 100 lbs Right Hand
x8 100 lbs both hands, x7 100 lbs Left Hand, x7 100 lbs Right Hand
x8 100 lbs both hands, x8 100 lbs Left Hand, x8 100 lbs Right Hand
x8 100 lbs both hands, x9 100 lbs Left Hand, x9 100 lbs Right Hand
x8 110 lbs both hands, x2 110 lbs Left Hand, x2 110 lbs Right Hand

cardio
15 mins treadmill
run alternate walk 2:1 ratio

====

Thurs, Off.

====

Friday, Squat + SLDL + Abs + Cardio.

3 min 50 secs treadmill run warm up

squat
2x10 95 lbs
4x7 135 lbs

SLDL
4x8 75 lbs

knee raises
4x8, bodyweight only

bicycle crunches, elbow to knee
4x14

back hyper extensions
x8 bodyweight only
x8 +10 lbs plate
x8 bodyweight only
x8 +10 lbs plate
x8 bodyweight only

cardio
20 mins treadmill
run alternate walk 2:1 ratio

====

Saturday, Off.

====

Sunday, Shoulders + Cardio.

3 min 30 seconds run treadmill warm up

overhead shoulder press machine
x15 50 lbs
x12 50 lbs
x8 100 lbs
x0 150 lbs, lol should be able to do these machine felt stuck, maybe just my weak ass IDK
2x8 130 lbs

pec deck rear flyes, sets every 20 seconds
x8 100 lbs
x8 120 lbs
x6 150 lbs
x4 130 lbs

lying on 45 degree bench Front Barbell Deltoid Raises, new exercise for me
2x8 40 lbs
2x8 50 lbs
... def felt these good, I like them a lot

dumbbell overhead military press ss dumbbell side raises
x8 40's, x2 reps Left x2 reps Right x2 reps Left x2 reps Right with 20's
x8 40's, x2 reps Left x2 reps Right x2 reps Left x2 reps Right with 20's

dumbbell overhead military press ss dumbbell front raises
x7 40's, x6 with 15's both arms at once
x7 40's, x6 with 15's both arms at once
x7 40's, x6 with 15's both arms at once
x7 40's, x6 with 15's both arms at once... front delts killing me

cardio
20 mins treadmill
run alternate walk 2:1 ratio

====

Monday, Off.

====

Tuesday, Off.

====

Wednesday, today, Squat + SLDL + Abs + Cardio

Going to workout just now, try to replicate last time's workout with difference being reps and sets with squat. Aiming to follow Mabo's 8-week workout guide for me to help out my squat. Squatting 2x a week, first time for feeling for it but not light light. Second time squatting with 12, 10, 9, 8 reps and increasing weight along with SLDLs and Ab work.

[dapack]

looking good like the new routine you are using, nice big movement for you legs

[n88tr]

I've been having a little trouble getting my SLDL form right so I was watching this video trying to remember his form.
YouTube - How to Exercise with Free Weights : The Stiff Leg Dead lifts Free Weight Exercise

Tonight's workout
Squats + SLDLS + Abs + Cardio

3 mins stairclimber warm up

squats, ATG
x12 95 lbs
x10 115 lbs
x8 125 lbs
x6 180 lbs, NEW Personal Best
x4 200 lbs,, NEW Personal Best
x2 220 lbs, not ATG, about 1/2 parallel and then I lost it, imo reps didn't count

SLDL
x10 bar, getting form right
2x8 95 lbs, NEW Personal Best
2x8 145 lbs, NEW Personal Best
x8 195 lbs, NEW Personal Best

knee raises
4x10

bicycle crunches
4x24

plank hold
20 secs
15 secs

cardio
treadmill, 17 mins run alternate walk, no ratio

Workout good but squats could have gone better. I shouldn'tve done those last 2 reps... sucks to be unable to get out of the hole after 2nd rep, had to let the bar slide off my back. I hate it when that happens, scares the hell out of me.

[Cork]

We all get stuck... at least you did it on squats and you had the option to roll the bar off you instead of getting stuck under it on something like bench. Good leg workout though. I think you'll find yourself working on squat and SLDL form for a while. They take a lot of time under the bar to perfect.

[dapack]

congrats on the new PB's. there are several ways of doing SLDL, the way i do them hardly anyone does them like that, probably cause you use less weight. legs are almost straight just a small bend. that is how i learned and been doing that way since, considered changing to the way everyone else does it, but that would just be for my ego so i decided not to.

[n88tr]

Thursday, next day, Biceps + Triceps @ GoldsGym

standing rope cable curls
2x8 35 lbs
2x6 65 lbs

standing rope cable curls ss dumbbell curls
x6 65 lbs, x5 left arm x5 right arm 30's
x6 65 lbs, x5 left arm x5 right arm 30's
x6 65 lbs, x5 left arm x5 right arm 30's

45 degree upright bench alt dumbbell curls ss alt dumbbell hammer curls
x4 30's, x5 left arm x5 right arm 30's
x4 30's, x5 left arm x5 right arm 30's
x4 30's, x5 left arm x5 right arm 30's
... arms really pumped up after these sets

cable curls using lat pulldown bar, sets every 15 seconds [GoldsGym doesn't have EZ bar??]
4x8 65 lbs
... arms no doubt 1/3 bigger, serious pump

rope pushdowns
x8 47.2 lbs
x6 57.2 lbs
x5 75.5 lbs, didn't think I could do any reps but arms nearly numb with pump

standing overhead rope extensions, sets every 20 seconds
2x7 37.5 lbs
2x8 47.5 lbs
2x21 42.5 lbs
x4 57.5 lbs,

CGBP
x5 bar
x7 65 lbs
x7 85 lbs
x7 115 lbs

Friday, next day, Squats + SLDS + Abs @ GoldsGym

3 min 30 secs treadmill run warm up

Squats, atg
4x12 95 lbs

SLDL
2x8 95 lbs
x8 135 lbs
x0 225 lbs, close
2x8 155 lbs

bicycle crunches
4x30 [1 rep left 1 rep right = 1 rep to the total count]

knee raises
6x8

weighted-resistance torso rotation machine, new exercise for me
x8 no weight, working on form
2x7 50 lbs

Saturday, Off

Sunday, Upper Chest + Cardio @ University gym

... will write when it's done

Monday, Shoulders + Abs + Cardio @ University gym

... will write when it's done

On a side note I totally fu.cked up my gaming computer [this is my laptop, not my game system, lol spoiled] and need to re-install OS so now I run home to get my XP cd and fix this situation, backing up data now. Been hectic with assignments due, etc.

[mabo]

Good to see you've dropped the leg pressing in favor of squatting.

Seriously, have a look back through your log and look at how much time you spend squatting compared to the rest of your training in a week. Also compare the amount of squatting compared to deadlifting.

It's pretty clear why your squat has been lagging behind.

Good to see things changing, keep it up.

[aild54]

If I could give some constructive criticism, it seems like you're doing a lot of cable work and stuff for your biceps, and your arms have 28 sets dedicated to them, 6 of which are supersetted with another exercise, yet your legs only received 9 sets on Friday. I would add some more squats and SLDL. We all love to feel a pump in our arms, but it's not really going to get you much of anywhere. If I were you, I would start off with a few sets of CGBP, a few sets of heavy BB curls, some skulls, then some db curls, and call it a day. You could add those into your chest/back days if you wanted to, and you could just make your arm day a HIIT day.

You've got a lot of heart, and a lot of drive. I can tell. Keep on working hard and doing what you do, bro.

[n88tr]

My arms suck so I've just been doing different stuff to them, trying to excite some growth. Sometimes I can db curl with 50s and other times 30s are a struggle, my energy is all over the place.

BB curls put serious strain on my wrists that's why I don't do them.

Thanks for support guys.

[aild54]

I getcha. I'm just a huge proponent of compounds, even for arms. I think you'd be surprised with how much they grow with very little work. But, if it works for you, then by all means, keep it up, man.

[dapack]

Originally Posted by n88tr

My arms suck so I've just been doing different stuff to them, trying to excite some growth. Sometimes I can db curl with 50s and other times 30s are a struggle, my energy is all over the place.

BB curls put serious strain on my wrists that's why I don't do them.

Thanks for support guys.

Have you tried the EZ bar, for me sometimes when my wrist hurts that helps to take some pressure/ pain off of it and I can still do a heavy big movement? Arms struggling back off on sets, maybe 4 to 5 solid working sets and hit them x3 a week, give that a go, did wonders for me. Keep pushing!!! Workouts look good, and as you know you grow outside the gym and your diet is usaully pretty solid!!!!

[mikeh40+]

threads looking good dude,keep up the great work !!

[n88tr]

Thanks mike. Looking pretty damn near brolic.

Tonight's workout,
Chest + Calves [no cardio]

3 mins treadmill run warm up

barbell bench press
2x12 95 lbs
2x6 115 lbs
x4 135 lbs
x4 155 lbs

high incline barbell bench press
x8 95 lbs
2x5 115 lbs
x4 135 lbs

pec deck
x4 250 lbs
x4 200 lbs

cable crossover
x4 140 lbs
x0 200 lbs, close to getting these
x6 180 lbs

dumbbell pullover
x6 45 lbs
x4 60 lbs
x0 80 lbs, too much weight can't get out of the negative behind my head
x3 70 lbs 1/2 ROM

chest press machine [sort of like the vertical chest press but less vertical]
x4 100 lbs
x3 200 lbs
x5 180 lbs
x30 100 lbs, mix it up

high incline dumbbell flyes, drop sets
x8 35's, x8 30's
x8 35's, x8 30's

seated calf raises, sets every 30 seconds
2x8 90 lbs
10x4 270 lbs

standing calf raises
2x20 50 lbs

standing calf raises ss 1-leg standing calf raises
x8 50 lbs, x8 50 lbs Left, x8 50 lbs Right
x8 50 lbs, x8 50 lbs Left, x8 50 lbs Right

1-leg standing calf raises, sets every 20 seconds
x10 50 lbs Left, x10 50 lbs Right
x8 50 lbs Left, x8 50 lbs Right
x7 50 lbs Left, x7 50 lbs Right
x10 50 lbs Left, x10 50 lbs Right

Post
Whey isolate
apple
granola bar

... was feeling real strong till I couldn't do 100 lbs in each hand for the cable xo, but on the other hand I hadn't planned it out in my head, getting mentally ready for it, I just grabbed the handles and went for it, no go.

Wore a new workout shirt, a Large-tall white thing with grey and black meaningless tribal on the shoulders, I filled it out nice. Still look like I need to lose 10-20 lbs more but after that my mood should be tip top all the time. After 10-20 lbs more I'll take new pics, it's been a while since I've taken pics.