[bigbear6708]

About time i decided to keep a journal...i usually write in my 'green book' but its getting pretty beat up...I am one month into my Iraq deployment, and through the next year I will be on a quest to become HUGE!!!! Today is sunday, will start the journal on monday!!!

first workout will be morning/then night
day 1: run/legs
day2: chest/back
day 3:run
day4:shoulders/arms
day5:run/legs
day6:chest/back
day7: off

day1:run
day2:shoulders/arms
then continue the rotation.

my workouts are below:

legs: hack squat 4 sets 10-12 reps
leg press 4 sets 12 reps
leg curl 4 sets 12-15 reps
squats 3 sets 7 reps
calf raise 3 sets 12 reps

chest: DB incline 3 sets 15 reps
BB Bench 4 sets 10-12 reps
inc. flyes 3 sets 10-12 reps
flat flyes 3 sets 10-12 reps
weighted dips 3 sets 10 reps
weighted pushups 3 sets
cables crossovers finisher

back: seated row 4 sets 10-12 reps
pulldown 4 sets 15 reps
DB row 4 sets 15 reps
one arm cable row/one arm db row 3 sets 10-12 reps
deadlift 2 sets 10 reps
SS of striaght arm PD and low cable row FINISHER

shoulders: lat raises 4 sets 10-12 reps
front raise 4 sets 10-12 reps
BB Press 4 sets 12-15 reps
upright rows 3 sets 15,12,10
rear flyes 4 sets 10-12
SS lat raise, rear flye, upright row, db press Finisher

Arms: BB curl 4 sets 15,12,10,8
alt. seated dumbell curl 4 sets 15,12,10,8
tricep PD 4 sets 15,12,10,8
skull crushers/over head ext. 4 sets 15,12,10,8
preacher curl 3 sets 10-12
close grip bench 3 sets 10-12
Hammer Curls/Hammer Rope curls 3 sets 10-12
SS rope pd with standing curls finisher