The only thing stronger than me is my mind...

[given_to_fly]

Not sure what tonight's gonna bring... I was planning on this being a day off and maybe doing cardio. We'll see what makes most sense. Anyway, added a couple of supplements to the arsenal today...

L-Arginine and L-Lysine. and getting Orthanine I believe its spelt early next week. As well I bought WheyFX for some extra protein before bed with my new amino acids and glutamine. Still gonna eat my cottage cheese though! [img]/forum/images/graemlins/wink.gif[/img]

[given_to_fly]

Alright, said to hell with going out with people late tonight and worked out!

<font color="red"> Chest </font>

Decline Barbell Bench Press - 45x20, 115x10, 135x8, 185x4 (5 second peak contraction) drop set 135x4 (5 second peak contraction)

Incline Dumbbel Bench Press - 40x8, 40x8 (slow negatives, 5 second peak contraction on final rep)

Pec Deck - 77x10, 77x10, 77x10 (slow negatives)

Chest Dips - 10 reps, 8 reps

<font color="red"> Calves </font>

Calf Leg Press - 270x10, 270x10

Seated Calf Raise - #8x10, #9x10, #10x5 drop #9x5 drop #8x5 drop #7x5

<font color="red"> Chest </font>

Chest Dips - 10 reps

stretching and flexing between every set.. lots of most musculars tonight!

[given_to_fly]

did cardio friday night... and let's see if i remember all of tonight's workout...

oh yeah, I weigh 182 now!


<font color="red"> Back </font>

WideGrip Pullups - 5, 4, 3, 2, 2

Deadlifts - 135x10, 205x8, 225x4 r/p 1 r/p 2

Lat Pulldowns - 80x10, 100x8, 110x6

Seated Cable Rows - 120x10, 140x8, 150x6 (whole stack! haha, I know its not that big a deal, I think its missing some weights!)

Close Grip Reverse Pulldowns - 100x10, 100x10, 100x10

One Arm Bentover Dumbbell Rows - 50x10

<font color="red"> Serratus </font>

Straight Arm Pulldowns (Serratus)- 30x10, 30x10, 30x10

Cable Pulldowns (Serratus) - #5x10, #6x10, #10x10

<font color="red"> Forearms/Grip Strength </font>

Reverse Barbell Curls - 30x10, 30x10, 30x10

Farmers Walk with 40 lb dumbbels

Static Grips with 90lb. barbell


yeah I think that was it... my forearms were dead so early from the pullups and deadlifts

[Tuf]

Wow, that was a great workout! [img]/forum/images/graemlins/shocked.gif[/img] [img]/forum/images/graemlins/cool.gif[/img]

[ QUOTE ]
Weight: 182 lb. (160 at start of bulk in September)

[/ QUOTE ]
That's excellent! [img]/forum/images/graemlins/laugh.gif[/img]

[given_to_fly]

thanks Tuf! the bulk is going well forsure, I don't know what to attribute it to... well that's a lie.. hard work, lots of eating, knowledge, and ABC!

[given_to_fly]

Tonight was busy in the gym, quite a random workout... I don't have any structure to my delt workouts, I gotta do something about that...

<font color="red"> Delts </font>

Standing Barbell Military Press warmup - 60x20

Seated Dumbbell Military Press - 30x10, 35x8, 35x6

Upright Rows - 60x10, 70x10, 80x10, 80x10

Rear Delt Dumbbell Raises - 50x10, 55x8, 60x6, 60x6

Side Delt Cable Pulldowns - #5x10, #6x8, #7x6

<font color="red"> Core </font>

Leg Raises with 35lb. dumbbell - 10, 8, 6, 6 (each with peak static contraction)

<font color="red"> Delts </font>

Standing Barbell Military Press - 70x10, 70x10

<font color="red"> Core </font>

Situps without holding legs down - 11

Side to Side Crunches (Intercostals/Obliques) - 50

Situps without holding legs down - 9

Side to Side Twists - 200

[Dirty Frank]

wow leg raises with 35lbs thats ***kin' awesome, how are you doing those, on a bench or one of those other things that I can't think of a name for...I can do like 10 pounds struggling to get like 8 reps..ha, I'm weak and pathetic...

keep up the workouts and yeah get some direction in those delt workouts and you'll probably notice a difference...

[given_to_fly]

the leg raises were done on that arm support thingy... wish i had a name for it... but yeah i want to start adding some mass to my abs for when i start cutting. decided to add some heavy weight to start accomplishing that.

[given_to_fly]

supplement update:

Added L-orthinine and brought glucosamine back into my arsenal with chondroitin. I really felt I needed to bring back the glucosamine.

[Tuf]

[ QUOTE ]
thanks Tuf! the bulk is going well forsure, I don't know what to attribute it to... well that's a lie.. hard work, lots of eating, knowledge, and ABC!

[/ QUOTE ]
[img]/forum/images/graemlins/grin.gif[/img] That's great! Keep it up!