[Amped]

Ok, Here goes nothing. I have been primarily going to the gym and throwing on as much weight as possible. No set schedule and no strict diet. I work rotating 12 hr shifts, so it is hard to have a set diet. I lift heavy and go home. No cardio and drink alot of beer. Well the beer is on hold and the cardio will start again.

Yesterday. Last day off from work and 4th day of lifting for me which was arms.

Close grip Bench

225x8
225x8
245x3

Tricep Pushdowns superset w/single cable puchdowns

110x12 40xtill failure
140x10 40xtill failure
140x10 40xtill failure

Skull Crushers

85x12
90x10
90x10

Incline Dumbell Curls

40x8
40x8
40x8

Preacher Curls

85x12
100x8
100x8

Hammer Curls over a Preacher Bench

35x8
35x8
35x8

Drop Set Straight Bar curls

40 on each side ,, did till failure
30 then 20, 10, just the bar

[Q80_MuscleHed]

sounds like great workout and nice lifts too :) .. keep posting .. it's hard to make a diet with schedule in some matters like that

[Rocky]

Good work man! Keep it up!

[Amped]

Thanx guys....I am off working ouit for two days because of daywork but will be back in the morning of 01/05/05

[MaKaVeLi]

Good workout man - some good solid lifts you are doing

[Amped]

The wonderful leg day!!

Squat

145lbs-warm up
225 x 8
225 x8
245x4
245x4

Leg Presses

360 x10
450 x 8
540x6
630 x4

Leg Extensions
175 x10
190 x8
190x8

Standing Calf Raises superset with Sitting
400 lbs till failure , then 90lbs till failure
3 sets

Have to get some sleep for nightworks later!

[Amped]

I forgot lying leg curls

175lbs x10
190 lbs x8
205lbs x6

[robcardu]

what about Deadlift bro......Nah really good work out man and i endorse beer too bud, actually i mix it with my protein shake.

[Amped]

lol, on the beer,,, I have drinking way too much. I mean almost to the point of going to those damn meetings. But who likes a quitter.

[Q80_MuscleHed]

i'm understaning now why do u hate legs day loool :) .. god workout man :)

[Amped]

I got off from work 7:00 am ,, slept 2 hr went to the gym for chest. If I didnt go then I couldnt go.

Bench Press

145-warmup
225x10
245x8
265x6
285x4

Decline Bench

225x10
275x4
275x3

Superset Smith Machine Incline Press w/Cable Flyes

180 til failure then 55 til failure
230 til failure then 70 til failure
230 til failure then 70 til failure

10 mins on elyptical machine and 10 mins on bike

I loved it today. Amazing, hardly no sleep and I feel it was the best in a long time. Til tomorrow my friends.

[Q80_MuscleHed]

yeah .. it seems a good chest workout man :) .. your a strong in bench press .. thx for remmeber me of decline Bench press .. i'm gonna try it tommorow when i train my chest as alternative to flat bench press :)

[Rocky]

Wish I could push that much when I was fully rested let alone when I've only had 2 hrs sleep!

[Amped]

Thank you guys for the motivation. When I get the balls I will shoot you a pic. For the longest time I just went to the gym and had no set plan or goals. I found this place a little while ago and said it is time to change. I am strong but I have all the bodyfat to go with it. I am not a blubbering idiot but I sure dont have a low bf %.