The ABC Challenge: q22weasel's Bulk

[q22weasel]

alright, i've got my diet and split all planned out.

sun-shld/abs
mon-off
tue-back
wed-chest
thur-off
fri-bi/tri
sat-legs

i'm going to be taking in about 3500 calories, maybe bump it up to 3700 after a while

will get my weight/bf done on monday morning

good luck all!

[D1ez3]

I have the exact same split! lol its good

[q22weasel]

well after a day and a half of not eating due to the stomach flu, i weighed a pathetic 149. hopefully i can eat some today and get myself rehydrated.

[q22weasel]

well all i could stomach today was 3/4 of a sleeve of saltine crackers and some water. i coudln't drink much water w/o feeling sick too. hopefully i will feel better tomorrow.

[q22weasel]

well i'm officially another pound lighter this morning. i do feel even better though, so maybe i'll be able to eat today.

[Lumina20]

Hey, be thankful. I was watching the Discovery channel: a show called Eaten Alive. And this one guy on there got this parasite that had him vomitting and s*%!ing. The next day he was 70 lbs. lighter. /forum/images/graemlins/shocked.gif

[q22weasel]

holy [*%#*%*#]...that's not good. hehe

[q22weasel]

i actually ate some today! i think tomorrow i will be able to start up my diet again. i can't wait, i'm sick of losing weight.

[q22weasel]

my offical starting weight is 149 lbs.
my skin fold measurements are: chest-9, midax-8, tricep-9.5, subscap-9.5,abdominal-10.5,suprailliacp-9.5,thigh-12 to give me an 8.8% bf.

my goals are to gain at least 15 lbs and gaining less than 5% bf.

good luck all!

[q22weasel]

also...i'm 5 foot 6 if anyone is interested

[**DONOTDELETE**]

[q22weasel]

my diet was back to perfect today! let's see if i can keep it up. i moved my shoulder workout to today, because i coudln't get it in yesterday. it went well as usual. i've got back in line for tomorrow, should be a fun one.

on a side note...classes started up today, should be another fun semester.

[q22weasel]

had a great back workout today. did deadlifts again for the first time in a while and they kicked my @$$. felt really good though. i also did widegrip pullups and then supersetted close grip standing row with dumbell pullovers.

[q22weasel]

had a good chest workout today. diet has stayed well all week. i just haven't been sleeping well though. i can't fall asleep until 2 or 3 and have to get up at 7.

[Lumina20]

Aaagghh!!! I've been trying to go to sleep at a sane time also and it's just not working! I've thrown my clock all off which sucks because I really need to be up at 4:15 AM in order to eat and go to the gym starting um...Monday! (That's when school starts back for me, too.) Good luck on that sleep thing. Have you tried ZMA? It actually makes me pretty sleepy...

[q22weasel]

yeah, i've been taking zma...it doesnt make me sleepy, i sleep deeper however.

[q22weasel]

rest day today. i'm really going to be sure i get my good calories down today. i'm very sore from my workouts this week. apparently that's what happens when you take 2 weeks off. i should feel better tomorrow.

[q22weasel]

i flipfloped arm and leg day, because i'm still a bit sore from chest/back/and shlds. wasn't my best leg day ever, but it was alright. my gym is so **** of people who are going to be there for 2 months for their resolutions, i have to wait in line for everything.

[q22weasel]

great arm day today! i did some behind the back dips for the first time in a while, i'm definately gonna be sore from em.

side note: i turn 22 today! gonna have about 4 cheat meals tonight and drink lots o beer! i'll get right back on the diet tomorrow, tho.

[Lumina20]

happy birthday! i remember when i was once 22...sigh

[fluffy]

happy bday weasel /forum/images/graemlins/smile.gif good luck with the bulk!

[q22weasel]

thanks...my birthday was amazing! however i missed my workout yesterday. ugh. but i'll just make it up today.

my weight only went up 1 pound this past week. i wanted to start by gaining 2 lbs per week. my diet was severly lacking the last 3 days, so i just have to stick with it all week long.

skinfolds: pec-8, midax-8.5, tricep-9, subscap-10, abdom-10.5, suprail-9.5, thigh-13

weight: 150lbs
BF%: 8.9%

[q22weasel]

well i decided to start posting my workouts...well at least until i get lazy again and stop. hehe. i did back today.

wide grip chins: 11xbw, 8xbw-4assisted, 6xbw-4ass, 4xbw-3ass

underhand grip barbell rows: 15x95lbs, 11x125, 8x145, 5x165, 12x115

close grip chins: 9xbw, 8xbw-5ass, 6xbw- 4ass, 4xbw-3ass

close grip rows (machine): 12x100lbs, 9x112.5-4x75, 7x125-3x75, 5x167.5-4x75-3x50

i wanted to get some deadlifts in today, but i would have had to wait for a bunch of dudes to get done with it. gym is so **** packed this time of year. still i felt really good afterwards.

[q22weasel]

today i did chest.

DB bench-12x60lbs, 10x65, 7x70, 5x70, 8x60, 10x55, 11x50

DB incline flys-9x35, 8x35-4x20, 5x35-3x20

decline bench-6x185, 7x165, 8x150, 8x135

machine flys-8x135, 7x135-4x105, 6x135-4x90-4x60

my chest definately feels good after this one. i got a good compliment from a guy that was in one of my classes last year, he thinks that i'm bigger than i was (which i am, hehe) so that always feels good too.

[q22weasel]

rest day today! whoo hoo! i'm a smidge sore. got my diet back on track (for like the eigth time) hehe. my trouble is on the weekend i get out of schedule and end up eating [*%#*%*#], getting lazy, and it throws me off for a few days. i've got more [*%#*%*#] to do this weekend, so i should get off my ***. well, no more blabbing, time to eat!

[q22weasel]

i forgot to post yesterday. didn't miss much tho, just a bad arm workout. the intensity just wasn't there, i think my lack of sleep is catching up with me. had legs today, but got cut short cause our **** gym closed early for MLK Jr. b-day. i'll remember that tomorrow when i go.

[q22weasel]

pec-8, ab-10, thigh-12, subscap-10, tricep-10, midax-8, suprailiac-10

weight-152lbs
bf%-8.9%

i've gained 2 lbs of lean mass in 2 weeks. i think i'm going to up my calories again, and see if i can gain at a faster rate.

[q22weasel]

i fricken slept thru my alarm and missed my first class and first meal. argh. i've made all my meals so far a bit bigger than before. i will officially have more calories tomorrow (if i don't sleep in again, hehe)

good back workout today. didn't have to wait for anything even tho the gym was packed as usual.

deads-154x13, 176x11, 198x8, 220x6 (the odd weights are due to Kg plates)

standing close grip row machine-90x14, 115x7-90x5, 135x5-90x4-45x4

wide grip pull up- 8xbw, 6xbw-4assisted, 4xbw-4assisted-3assisted

dumbell pullovers-55x11, 55x8, 55x6-35x4

[q22weasel]

chest today.

bb bench: 205x5, 185x7, 175x8, 145x12

db incline press: 55x11, 60x8-35x4, 65x6-40x3-20x4

decline db flys finished w/ decline db press: 30x9x5, 30x7x5, 30x6x4

machine chest press: started at 180 and dropped by 25 lbs at a time til i reached 15 reps. 3 sets.

felt great today! wish i could workout in the mornings more often, the gym is not so packed and i have more energy.

get to rest tomorrow, that'll be nice.

i'm doing good with my meals today as well...i should have my calories up today.

[q22weasel]

arms today:

close grip bench superset w/ skull crunchers: 135x9-50x8, 135x7-50x7, 115x9-50x6, 115x7-50x5

ez curl superset w/ incline curl: 80x11-22.5x6, 80x8-20x7, 75x8-20x5, 75x6 (plus 2 cheats)-17.5x6

reverse tris and flat bar curls on hi/lo cable: started at 120/100 and dropped til i got 15 reps in x 4 sets.

[q22weasel]

pretty good leg day today.

toes out squats: 135x20, 155x12, 175x7, 135x15

sldl: 176x12, 176x10, 198x7, 198x5

standing calf: 180x25, 230x15-180x5, 270x8-180x8, 90x10

leg press: 485x9, 485x7, 375x11, 375x8

good morning: 120x15, 120x12, 130x8

seated calf: 135x18, 180x11-135x8, 135x14-90x9-45x8

i felt good afterwards. my squats have been pathetic the last few weeks...i need to get more mentally prepared for them, because i know i can do better.

[q22weasel]

forgot to post my shld wo yesterday. it was decent.

had the day off today, and i feel real good.

caliper: pec-6, abd-10, thigh-12, sub-10, tri-8, mid-8, supra-8

bf% = 8%
weight = 153

i upped my cals and still only gained 1lb. however, my bf% dropped dramatically. this could be why i'm gaining so slowly. i guess i'm going to try to top 4000cals a day this week and see what happens. i dunno if i can stuff anymore food in though.

[fluffy]

way to go! one pound/week gain is perfect and if you can manage bf% drop at the same time, even better /forum/images/graemlins/smile.gif

[q22weasel]

well i'm still skeptical about my bf% drop. we'll see next week if it was just a fluke or if it actually happened. i haven't notcied that much of a change (just from looking at myself) but the girl who does my skinfolds said that she did.

back today

deads: 242x4, 220x6, 198x8, 176x9, 154x11

barbell row: 95x14, 115x12, 135x8, 145x6

lat pulldowns: started at 150lbs to failure, dropped 25lbs at a time til failure. first set wide grip, second neutral, third reverse grip

close grip row machine: same as above, starting at 150lbs, 3 sets.


the gym is starting to clear out a bit already! some of the resolutionists are quitting early this year, whoo hoo!

[Gatecrasher]

Hey bro, do you keep a fitday journal? I'd like to see it if you do. PM me.

[q22weasel]

well...i got my 4000 cals in yesterday...god **** that's a lot of food. dunno if i'll be able to keep that up all week. i may just try to make a weight gainer w/ whey, pb, and oats to make it a bit easier.

chest today

db press: 60x12, 65x9, 70x8, 75x5, 65x8, 55x10, 50x12

bb decline bench: 185x6, 165x9, 135x12

db incline fly ss w/ pushups: 35x8-9, 35x6-, 30x7-7, 30x5-7

machine fly: 135x6-105x3-75x3, 135x4-105x3-75x2-60x3

results...chest is in pain.

gym was quite empty today...i was pleased. noticed that our only squat rack is "out of order" all i have to say is that it better be fixed by my leg day!

[q22weasel]

ahhh....rest day. gonna go cheat at carlos okelly's tonight too! can't wait!

[q22weasel]

well shiiit. apparently my ex g/f decided to come over drunk and pissed off last night at 3am , knocked down my bedroom door and kept my *** up til 6. what a F*CKING *****! and she wonders why i broke up w/ her. i slept thru my first class and my workout. argh! and i missed a few meals this morn.

will do my bi/tri tomorrow w/ legs i guess.

[q22weasel]

ya...today is officially a ***** day. i missed my wo and i ate like a fat slob. i'm gonna pay for it tomorrow and sunday.

[q22weasel]

i'm just gonna forgo this whole **** weekend. i can't even find my student ID, and i need that to get into the gym. i'm gonna get a new one on mon and start fresh. just one more thing in a crappy weekend.

[Cherie]

Sounds like a bad bad weekend..... Ever wanted Monday that bad? hehehe

[q22weasel]

my weight is 154 and my bf% is 9.1%

i figure my bf from last week was probably a fluke, prolly just got some bad measurments. i still managed to gain a pound, but i think it was all fat, so that sucks. i'm gonna quit being a whiny little *****, suck it up and deal w/ my problems. everyone has a few bad days and i let it affect me too much. i fell bad for my muscles...because they are going to take the blame in the gym! i'm thiking of starting the new 8 wk shoulder program today, because my delts are still lacking. can't wait.

[q22weasel]

shlds:

seated mil press: 85x12, 95x10, 105x8, 120x4(negatives)

dumbell upright row: 30x12, 35x10, 40x8

seated db press w/ twist: 60x4, 45x6, 40x7

low pully rope raise: 40x8, 35x10, 30x8

db shrugs: 65x13, 65x10, 60x10

ez front raise: 45x12, 35x14, 25x16

wow...my delts hurt. that's all i have to say.

[q22weasel]

back

wide grip row machine- 45x12, 55x10, 60x7, 65x5

pullup w/ close row- bw x9-150x9, 16x9-150x8, 24x8-150x6, 32x7-125x6

dead- 198x9, 220x5, 198x6 (these really kicked my *** today, usually would have gone up on last set, but really wasn't feeling it)

db pullover- 55x8, 55x6, 55x5-30x4

i kinda struggled in there today, i still got a good workout in, but just didn't have my usual intensity.

[q22weasel]

chest

wide-grip bench- 195x6, 175x9, 165x10, 155x12, 135x10 (did one second up, five seconds down on last set)

incline db press w/ flat bench flys- 55x12-25x6, 55x10-22.5x5, 55x8-20x5, 55x6-17.5x6 wow...i was ready to quit after these.

low pully flys- 40x9, 35x8, 30x8-20x5-10x4

wide grip decline press- 155x7, 135x9, 115x14

great w/o today! i squeezed out some reps i didn't think i would get and have an awesome pump. that incline/fly superset is awesome...will do that one again.

[q22weasel]

off day...whoo hoo! gonna hit up the grocery store later, cause i'm almost out of food.

[**DONOTDELETE**]

[q22weasel]

thanks man...i'm having myself a blast! my new measurements will be up on monday as usual.

apparently i didn't post my last two workouts...arms and legs. oh well...both went very well, i'll leave it at that. i'm doing shoulders here in a few hrs, i should be able to post that one later on.

[q22weasel]

did the second workout of the new shoulder routine...oh man is it painful.

lat raise: 25x11, 25x8

upright row: 75x13, 85x10, 95x8, 105x5

medial power rack press: 85x12, 90x10, 100x8, 110x6 i have never done these before, and they are very painful!

seated lat raise: started at 20lbs, dropped to 12.5: 9x6, 7x5

db shrug: 75x10, 85x8, 100x6 (last two sets were strapped)

db shld press, w/ partial reps after failure: 50x9x4, 50x7x3, 50x5x3

and hey...look at that...down to two stars! wonder if it's possible to get below 1?

[q22weasel]

whoo hoo! my weight is up to 156!! i was so pumped when i got up this morning. i did eat really well this past week, so i deserve the 2 lbs.

i'm not so sure what is up w/ my bodyfat. it keeps jumping around like crazy. does bf change that often? my new measurements are: pec-7, midax-8, abdomen-10, suprailiac-6, thigh-12, tricep-8, subscap-10...which gives me a 7.8 bodyfat. i don't think it's possible to go from 9.1 to 7.8 in a week, is it? just from looking at myself i would say around 9.1 is more accurate. oh well...fugg it, see what happens next week.

[q22weasel]

back:

mixed grip pullups

barbell row

deads

mixed grip pulldowns

that's all the effort i have to post today. maybe i'll do better tomorrow.

[q22weasel]

chest

db press: 65x12, 70x9, 75x7, 80x5, 70x7, 60x10, 50x12

incline: 135x11, 155x8, 165x5, 135x8, 115x12

decline fly w/ pushups: 30x9-9, 30x7-8, 30x6-6, 25x8-7, 25x6-5

about 2 hrs later my whole upper body aches. day off tomorrow will be good for me.

[q22weasel]

ah...rest day. didn't get enough sleep last night...bad night, don't ask. i already haven't been eating as well as i should today too. i'm going to try to clean it up this afternoon/evening. i may also hit the bar tonight...i need to go out, i'm feeling a bit stale. just gotta make sure i wake up for my wo tomorrow.

[q22weasel]

bi/tri

close bench w/ db overhead ext: 155x9-45x8, 155x6-45x6, 145x8-45x6, 135x45x4

laying db curl w/ barbell curl: 30x5-65x6, 22.5x8-65x4, 20x9-55x7, 17.5x12-50x7

skull cruncher w/ behind the back dips: 75x7-bwx12, 65x8-bwx9, 60x9-bwx7

preacher curl w/ db hammers: 55x13-20x7, 60x9-20x5, 65x7-17.5x8

[q22weasel]

legs

squat: 245x5, 205x7, 175x10, 135x15

SLDL: 198x5, 176x7, 154x9, 132x12

bulgarian squat: 30x8, 25x9, 20x11

curls: 150x7, 135x9, 120x12

OMG...bulgarian squats are the most painful exercise ever! today was the first time i have ever tried them...my quads are going to hurt for a few days.

[q22weasel]

did week three of the new shld routine. don't feel like posting everything. also did abs today...haven't done them in a long while, i really need to back to doing them every week.

[q22weasel]

new weight is 157 lbs. up another pound, works for me.

pec-8, abd-10, midax-8, tricep-9, subscap-10, supra-7, thigh-12

bf% = 8.3%

day off today and all my classes are cancelled as well!! dunno what i'm gonna do today.

[q22weasel]

back today.

pullups: started at bw, then dropped til got to 12 reps: 4 sets

barbell row w/ pullover: 4 sets

t bar row machine: 4 sets

close grip pulldowns: 3 sets


i kinda lost some of my intensity towards the end of the workout. back is usually one of my best days because it is right off a rest day. i didn't sleep well last night, so that may have been the problem. i'm gonna try to sleep better tonight, although i have an early meeting tomorrow, ugh.

[q22weasel]

decent chest day today.

wide grip bench- 205x5, 185x7, 165x12, 135x15

db incline w/ flat db fly: 65x8-22.5x7, 65x7-22.5x5, 65x5-17.5x6, 65x4-17.5x4

decline bench-185x5-165x7-135x10

fly machine-2 sets to failure

my intensity was kinda lacking again towards the end of the workout. i may be overdoing it a bit, especially w/ the amount of sleep i've been getting. i've got a rest day tomorrow that i'm going to take full advantage of. i may also take friday off if i'm not going to be able to give it 100%

[q22weasel]

i've not been keeping 100% track of what i've been eating. so i put what i ate into fitday today, and it definately was not what i expected it to be. i'm going to keep **** good track tomorrow and try again. my diet may need tweaking again...argh.

[q22weasel]

well i recaclulated my diet...and it seems i am heading towards a 33/33/33. i didn't want to try this until i started cutting, but since it seems to be working i'm gonna stick with it. my carbs are still up at about 40 and fats at 27, so i just need some minor tweaking.

[q22weasel]

definately going to take today off as well. i don't feel up to lifting good today. i'll start my split back up again tomorrow and go from there.

[q22weasel]

did week 4 of the new shld wo...wow, props to old school, that one is a great one!

i didn't lift the past two days, ugh. didn't eat well either. i was kinda distracted all weekend /forum/images/graemlins/smile.gif my weigh in tomorrow may be kinda scary, but it's all good.

[q22weasel]

weight-157

bf- 8.3%

think that's the same as last week...not too bad. i thought it was gonna be worse.

off to wreck my legs on the squat rack now.

[q22weasel]

wow...it's amazing how 9 sets of squats and 7 SLDL will make your problems go away!

[q22weasel]

back today:

mixed grip pullups 4 sets

barbell row 4 sets

close grip row machine 3 sets

mixed grip rows 3 sets

[q22weasel]

day off today. my split is a little messed up now. hmmm...i'll have to get it back on track. been an odd few weeks, definately need to get myself back in gear to finish the comp!

[q22weasel]

did some chest today. unfortunately i have to do arms tomorrow. i fugged up my split, but it's all good, i'll be back to normal come sunday. don't have time to post whole workout...got a big test tomorrow.

[q22weasel]

hey! new measurements! wt=158lbs. bf=8.1%

it's time for me to really buckle down. 4 weeks left i believe, and i've spent the last 3 not at the top of my game.

did week 4 of february's shld routine. had to modify a few things due to the packedness of my gym. spring break is next week, so it should clear out quite nicely afterwards.

[q22weasel]

did back today:

50 bodyweight pullups (thanks to scott b): 9x6x6x5x5x5x4x4x4x3--guess i did 51.

deadlifts: 220x8, 220x7, 220x5 -- i fricken jacked the bar off my shin sometime during the first set and started bleeding. had to get cleaned up and had to fill out some stupid accident report.

barbell row (underhand grip): 110x9 x9 x8 x7 x7

that was quite the workout...can already tell i'm gonna be sore tomorrow.

[q22weasel]

chest today:

bench: 135x17, 205x6, 185x7, 165x9, 135x11

incline db press ss w/ flat db fly: 65x9-30x5, 60x8-25x5, 55x7-20x4

bench machine: 135x11,10,9,7,7,6

i had no intensity whatsoever today. my first class was cancelled, so i slept in and missed my first meal. that may have been part of the problem. oh well, i'll make up for it next week.

[q22weasel]

rest day...whoo hoo! my back is still sore from tue, argh. well...i'm gonna cheat tonight. there are reps from playboy coming to a bar here, and they are having contests for "sexy dressed" girls and a best lap dance contest. along with lots of free playboy [*%#*%*#]! **** i can't miss this!

[q22weasel]

did bi/tri today. had to rush it in cause i forgot the gym closes real early on spring break. i have to work 9 hrs tomorrow, and it's leg day. at least i'm lifting first!

[q22weasel]

weight is 158.

my god...i really need to get out of this plateau. i'm going to miss 3 workouts as well, because i'm going home for a few days. i think i'll at least try to come up with some things to do around the house.

bodyfat is at 8.9%

should be pretty accurate, i had my roomate test it instead of my normal tester. she'll be back for my next bodyfat, so it's all good.

[q22weasel]

did a pretty good shld day.

military press: 95x12, 105x10, 115x8, 135x4 (negatives)

upright row w/ L laterals: 105x6 - 15x6, 95x8 - 15x5, 85x10 - 12.5x5

rear delt raise: 15x13, 15x9, 12.5x9

arnold press: 50x6-25x4, 50x5-25x3-15x2, 50x3-25x2-15x3-7.5x3

those arnold press drop sets really wiped me out. now off to work for 8 more hours!

[q22weasel]

did chest/back today
50 pullup: 9,8,6,6,6,5,5,5

50 bench @ 175lbs: 11,9,8,8,7,8(6+2negatives)

bent over row w/ fly: 105x12-30x11, 135x10-30x10, 155x7-30x8, 165x4-30x7

i wanted to get one more superset in...but i ran outa time. still i got a pretty good workout in.

[q22weasel]

just rolled in from home. i guess i haven't lifted in 3 days and won't have time again today. as i've been saying for the last 3 weeks now...i really need to get on the ball again. i've got a good 5 weeks to go at it strong before my next time off.

[q22weasel]

wt 157

bf 8.5

[q22weasel]

alright, i changed my split up. the rest of my semester is going to be very busy, so i cannot keep up the split i was on. i'm going to have a 4 workout rotation. chest/delt/tri, back/bi/forearm, hams/quads, calves/abs. i'm just going to lift any day that i can and rest on days that i cannot. i should be able to lift 3-4 days a week, so it'll work out alright. i'm going to allow myself a little bit more freedom on my diet as well. i've been having trouble following a perfectly strict diet. if i allow myself just a smidge more freedom, i think i will do much better with it and not go on 4 day binges.

also today while i was in the gym, a buddy of mine that i haven't seen in a while said i looked bigger. i haven't been feeling real big lately because i've been at the same weight for like 3 weeks, but that gave me the boost that i needed! so, 160lbs, here i come!

[q22weasel]

chest/shld/tri:

bench: 135x20, 185x10, 205x6, 225x3, 135x7

push press (i think that's the name): 95x11, 105x8, 115x6, 125x5 ( the last 2 or 3 on each set were cheat reps)

decline db press: 65x11, 65x9, 65x7

upright row ss w/ L laterals: 85x10-15x7, 95x8-15x6, 105x7, 15x6

skull cruncher ss w/ behind the back dips (bw): 65x11-10, 65x8-9, 65x6-6

[q22weasel]

quad/ham day!

squats: 135x20, 185x13, 205x9, 225x6, 245x4-135x9

SLDL: 70kg x 9, 80kg x 7, 90kg x 5-70kg x 4

smith machine front squat toe out: 105x11x9x8x6, 85x8

leg curl: 135x11, 150x9, 165x6, 180x4-135x4-105x5-75x6

db lunges: 40x6, 40x5, 40x5

i am pooped. i like only doing quads/hams on one day w/ no calves. it felt like a much better wo.

[q22weasel]

did calves/abs today. great wo!

new bf = 8%

new weight = 159

i'm officially up 10 lbs, whoo hoo! gonna shoot for that 160 mark next week...hopefully i'll make it.

[q22weasel]

deadlifts: 154x13, 242x7, 264x3, 286x2 (the second one was real poor form, i thought i could get 2 though, hehe.)

pullups: 3 sets of 15, using drops

standing row machine: 135x10, 150x8, 160x6, 170x4, 155x6, 140x8, 125x10

preacher curl machine: 3 drop sets to 10 reps

barbel 21s, 3 sets

[q22weasel]

db bench: 65x11, 70x8, 75x5, 80x4, 70x6, 55x8

military press ss w/ db upright row: 85x10-30x8, 95x8-30x7, 105x6-30x6, 115x4-30x4, 85x7-25x6

decline fly ss w/ pushups: 35x9-bwx10, 35x7-bwx7, 35x5-bwx6

close grip bench: 135x4, 125x6, 115x8

db front/lat raise: 15x4-10x4, 12.5x4-7.5x4, 10x4-5x4

tri pushdowns: sets of 15 w/ 3 drop sets.

[q22weasel]

final measurements:

weight - 160
bf% - 7.6%

this has been a great time! congrats to everyone for sticking it out. i'm very pleased with my results, i've put on 11 pounds and my body fat has stayed pretty much level the entire time. my plans are to continue bulking and try to put on at least another ten pounds before school starts again in the fall.