12/29 Biceps & Hams 12/30 Delts & Triceps

Sorry for the lack of update, workouts have been going good and strength is still climbing. My eating habits have been pretty shitty this past week, haven't been able to get groceries and been ordering out, and not keeping it in check. Got tomorrow off so gonna load up on the usual foods and get back at it tomorrow. Word.

Hammer Curls - 2 warms, 45/6/6/6
Close Grip Curls - 2 warms, 65/8/8
1 Arm Cable Curls - 25/12/12, 30/12
Stiff Leg Deads w/ Separate cables - 2 warms, 180/10/10/10
Leg Curls - 2 warms, 70/10/10
Leg Raise & Crunch superste: 20/30, 20/30

Side Laterals: 3 warms, 30/6/6/5
Incline Shoulder Press on smith: 1 warm, 155/8/8/8
Upright Rows: 1 warm, 70/12/12/12
Front Raise w/ Plate: 35/12/10
Close Grip Tricep Pressdowns: 3 warms, 127.5/8/8/8
Lying Tricep Extensions: 1 warm, 60/12/12/12
One Arm Rope Pressdowns: 42.5/12/12

12/28 Back

WORD!!! Smashed this workout on 6 hours of sleep. Took 3 scoops of Jacked and ended up finishing this workout in 25 minutes! Felt like I could just keep going and going. Had a nasty pump going in the back and felt like I was gonna hurl after the last set of deads.

WG Pulldown - 3 warms, 125/6/6/6
Bent Row - 2 warms, 185/8/8/8
1 Arm Cable Row - 45/12/12/12
Deads - 245/15/13

12/27 Chest

Good workout, all the bench's were taken up so I got stuck with a smith machine, bar was fixed to go straight up and down so the movement was different from what i'm use to. Killed incline db and flies from last week.

Flat Bench (Smith) - 3 warms, 200/5, 185/5/4/5
Incline DB - 1 warm, 70/8/8/8
Slight Incline Fly - 40/12/12/12
Uneven Pushups - body/9/10/8

12/26 Quads

Solid workout this morning. Was really pumped up to hit heavy squats and nailed all 4 working sets. Skipped out on calves again. Left calf is still feeling sore so I figure another workout off would do it good.

Leg Ext - 1 warm, 100/10/10
Squat - 3 warms, 285/5/5/5/5
Leg Press - 1 warm, 560/10/12/12
Step Ups - 35/12/12/8

12/23 HIIT & Abs

Decided to take another rest day after waking up with aches and bruises all over the place. Had our division playoffs last night for flag football and won our first game 18-13, and won the championship 25-6. Ended up taking the other teams tight end out of the game after driving him straight into the ground shoulder first when i went to play some d-end. Definitely had an adrenaline rush going cause when I woke up this morning my ribs were sore, my knee was aching, my left glute feels sore, and my right elbow is bruised. Depending on what feels best tomorrow, i'll either go with quads or chest.

12 sets for abs (upper, lower, oblique, serratus)
5 min warm up, 7 sprints on the bike, 30 mins steady state.

12/21 Back & Delts

Not even a blizzard could stop me from crushing back and delts. Gym was dead which was awesome, i guess its the calm before the storm of the hundreds of people who decide they're gonna work out the first 2 weeks of january and then pay for a membership they won't even use (ok, enough ranting). Really killed it today and kept rest short to change things up a bit. Finally nailed db shoulder press for 3 solid sets and got a few more reps on the delts super set.

Underhand Pulldown - 3 warms, 145/6/6/5
T Bar Row - 2 warms, 135/8/10/8
Rope Pulldowns - 1 warm, 110/12/12
DB Press - 2 warms, 70/6/5/5
Front DB Raises - 15/12/11/11
super set w/
Seated Side Laterals - 10/12/11/11

12/20 Chest & Arms

word, sick workout this morning. Got an awesome pump and was psyched about the improvements in weight and reps. All the movements felt real smooth and controlled.

Flat Bench: 3 warms, 200/5/5/4/4
Slight Incline DB Press: 1 warm, 65/10/10/10
Incline Fly: 1 warm, 40/11/12
Cable Curl: 2 warms, 95/10/8
Rope Pressdowns: 2 warms, 125/9/8
Hammer Curls: 30/12/10/10
super set w/
Dips: bodyweight/15/12/11

12/19 Legs

Weight: 148.2 (no change)
Waist: 29.5 (no change)

Solid leg session today. Calf was still a little achey when i got set up for leg extensions but still crushed previous numbers. 275 went up pretty easy for the most part even though I was getting crazy light headed after my first 2 sets, that subsided after that. Switched up DB Lunges a bit, instead of going step after step, i did a step, brought my feet back together, took a step, etc.. Worked out well and liked how it felt. Took it light on calf press just to get a good stretch in the calf.

Leg Extensions - 1 warm, 95/10/10
Squats - 3 warms, 275/5/5/5/5
Leg Curls - 2 warms, 90/6/6/5
DB Lunge - 1 warm, 50/10/10
Seated Calf Press - 90/16/15/15

12/18 Delts & Tris

DESTROYED the delts and tris today. Completely crushed my last delt and tri workout by a long shot. 25's went up so freakin smooth and easy on side laterals and everything else was crushed afterwards. Delt's were so smoked by the time I got to front raises I think thats the only thing that kept me from hitting the higher end of the rep range. All tricep movements were smooth and controlled, arms were pumped up! Going to start the 3 day split tomorrow because I took wednesday off and unless my hammies end up with some DOMS, legs will be getting smashed. Its time to earn the freak status in 09. I freaking love Jacked (actually getting really good results w/ 2 scoops, I'll save 3 scoop servings for when I really need it).

Side Laterals: 3 warms, 25/6/6/6
Incline Shoulder Press on smith: 1 warm, 135/10, 145/9, 150/8
Upright Rows: 1 warm, 70/12/12/10
Front Raise w/ Plate: 35/10/10
Close Grip Tricep Pressdowns: 3 warms, 125/8/8/8
Lying Tricep Extensions: 1 warm, 55/12/12/11
One Arm Rope Pressdowns: 40/10/12

20 mins on treadmill, word.

12/17 Biceps & Hammies

WORD!!! Smashed it today, took 2 scoops of Jacked (wasn't that tired going into it) and went a little loose form with hammer curls and the bi's were blown the f up. Kept it going the rest of the workout but kept everything strict and making sure to get a good squeeze. 5 weeks ago when I first went to do sldl on the step ups cable machine, i could barely budge 140, that was a warm up! Making some crazy gains and staying lean!

Hammer Curls - 2 warms, 45/6/6/5
Close Grip Curls - 2 warms, 60/8/7
1 Arm Cable Curls - 25/10/10/12
Stiff Leg Deads w/ Separate cables - 2 warms, 130/8, 140/8, 160/10
Leg Curls - 2 warms, 70/10/8
Leg Raise & Crunch superste: 20/30, 20/30

12/15 Back & Calves

SLAMMED!! Crushed back this morning and made some huge gains. Took Jacked about 20-25minutes pre-workout and it hit me right as I was leaving for my 2 min drive to the gym. Lats were pumped up after pulldowns and kept it going the rest of the workout. Didn't focus as much on holding the row at the top of the movement but just focused on moving the weight strictly with my back, lets me use more weight, still keeping good form and it hits my back much better. Almost passed out after my last set of deads and took me about 5 minutes to finally recover, I was light headed for the first 5 sets of seated calf press. Best back workout I've had to date and the mind-muscle connection was spot on.

WG Pulldown - 3 warms, 122.5/6/6/6
Bent Row - 2 warms, 145/12, 155/11, 165/11, 135/12
1 Arm Cable Row - 45/10/10/10
Deads - 225/15/15
Seated Calf Press - 3 warms, 130/10/10/10

10 min cooldown on bike

12/14 Chest

Sick workout today. Had a crazy pump going in the chest and energy and strength were threw the roof, almost got that 5th rep on flat bench but still very satisfied with the progress I am making on bench. Absolutely crushed my chest and definitely took some hits on the rest of the exercises but still felt good about the numbers.

Flat Bench - 3 warms, 195/5/5/5/4
Incline DB - 50/10, 70/7/7/5
Slight Incline Fly - 40/10/10/10
Uneven Pushups - body/9/9/8

12/13 Quads

DAMN!!Jacked is the truth. Been off of stims, creatine, beta alanine, and arginine for the past 4 weeks so I was really able to tell what this product can do. Took 3 scoops with 3 powerfull about 15 minutes pre-workout, 10 minutes into it, I felt the energy aspect full throttle, I was amped to crush some legs. I could barely rest between sets on leg extensions. I was ready to crush some heavy squats but my glute-ham tie in and inner quads were telling me hell no, some serious doms on the negative so I went with high rep squats (I normall have 3 days rest between squat sessions but I only had 2 this time around), I noticed I was catching my breath much quicker and there was not as an intense burning sensation as usual. I was crushing it so hard my legs were twitching by the time I hit the 8-10 rep mark on my last 2 sets. Workout was completely fast paced and it was the most intense quad workout I've had since prep ended. Even my forearms didn't fatigue as quickly as they do when holding the db's on step ups. which let me jump up 5 lbs from the previous workout and still hit my target range. Time to take this shit to a whole new level.

Leg Ext - 1 warm, 92.5/10/10
Squat - 1 warm, 145/20/20/16/15 (used thick bar so probably 150)
Leg Press - 1 warm, 540/12/12/12
Setp Ups - 35/11/10/12
Crunch & Knee Raise superset - 30/20, 35/20

20 min on treadmill @ 3% incline and 3.5 mph.

12/11 Back & Delts

Killer workout today. Made some good jumps in weight and hit my target reps. Threw in a drop set on db shoulder press, my legs were so sore I couldn't kick up the db's to the starting position by my 3rd set.

Underhand Pulldown - 3 warms, 145/6/5/5
T Bar Row - 2 warms, 125/10/10/10
Rope Pulldowns - 1 warm, 107.5/12/12
DB Press - 2 warms, 70/6/4, 50/8
Front DB Raises - 15/12/10/10
super set w/
Seated Side Laterals - 10/12/10/10
Leg Raises - 15/12
Crunches - 30/30

10 min cool down on Arc Trainer

12/10 Legs

Awesome workout today. Definitely think i pulled something in my calf because when i got into the starting position for leg extensions I had a shooting pain in the top of my calf, but i still did it anyways. Killed the rest of the workout and still gaining strength on squats. Nailed my knee into the ground on my 16th step for lunges but gutted out another 4 steps. Skipped on calf presses because of the pain, hope with another 2 days rest it will have passed.

Leg Extensions - 60/10, 90/10/10
Squats - 135/10, 185/8, 225/6, 265/5/5/5/5
Leg Curls - 50/10, 65/8, 85/6/6/5
DB Lunge - 35/10, 45/10/10

12/9 Chest & Arms

Solid workout today. Pretty satisfied with how strength is progressing especially on bench press. Holding off on legs until tomorrow. Think I pulled something last night but it doesn't hurt all the time so I figure I should be good to go by tomorrow.

Flat Bench: 115/10, 135/8, 155/6, 190/5/5/5
Slight Incline DB Press: 50/8, 65/10/9/8
Incline Fly: 30/10, 35/12/12
Cable Curl: 70/10, 80/8, 90/10/10
Rope Pressdowns: 90/10, 100/8, 115/9/8
Hammer Curls: 30/11/10/10
super set w/
Dips: bodyweight/12/11/11

12/6 Delts & Triceps

Awesome workout. All the movements felt very solid and reps were in control the entire workout, really focused on stretching the delts at the bottom of the movement with incline delt presses. Shoulders and arms are a weak point imo so I'm hitting them with everything I got.

Side Laterals - 3 warms, 25/6/5/5
Incline Delt Press on smith machine - 1 warm, 125/8/8/8
Upright Rows - 1 warm, 60/12/12/12
Front Raise w/ plate - 35/10/10
Tricep Press close grip - 3 warms, 120/8/8/8
Lying Bar Ext - 1 warm, 55/10/11/11
1 Arm Rope Press - 40/12/10

10 min cool down on arc trainer

12/5 Biceps & Hams

Weight: 145.8 (no change)
Waist: 29.5 (no change)
Me staying lean in the lean mass buidling stage should be one of the 7 wonders of the world, lol.

Crushed, Smashed, Demolished, absolutely killed it in the gym today. I took last weeks numbers and destroyed them, no sloppy reps what so ever. The pump I had going was ridiculous while intensity and focus were sky high. Definitely feel Prime and the Asteroid stack kicking into full effect and just getting into my 3rd week on it. The crazy thing is I decreased the amount of BCAA's i take from 12 scoops to 2, and i didn't even bother to add beta alanine and creatine back in.

Hammer Curls - 20/12, 25/8, 40/6/6/ Left-5 Right-4
Close Grip Curls - 30/12, 40/8, 55/8/8
1 Arm Cable Curls - 20/12/12
Stiff Leg Deads w/ Separate cables - 70/12, 80/10, 110/9/8/10
Leg Curls - 45/10, 55/8, 65/10/10
Crunches - Upper- 25/25, Lower- 17/16

6 min cooldown on the treadmill

12/4 Back & Calves

Gains just keep coming. Couldn't fit a 5 lb on the cable row so i had to jump up 10 lbs but still killed it. Really solid workout and wrapped it up with 5 sprints.

WG Pulldown - 75/12, 90/10, 105/6, 120/6/6/5
Bent Row - 95/10, 115/8, 135/8/8/8, 105/11
1 Arm Cable Row - 40/12/12/10
Deads - 195/15/15
Standing Calf Press - 135/10, 155/10, 185/10, 215/12/15/15

5 sprints on the bike

12/3 Chest

Have a paper and powerpoint to finish before 1:30 so kept the workout short. Got a killer pump in the chest and had some freaky shoulder veins coming through. 10x10 sounds a lot easier than it actually is, but then again, my bench sucks, haha.

Flat Bench: 115/8, 145/10/10/10/10/10/8/8/7/8/6

12/2 Quads

High rep death workout. Legs were so pumped i could barely get in the starting position for leg press and almost busted my ass on the last set of step ups. Made some awesome gains in reps.

Leg Extensions - 55/10, 85/10/10
Squats - 145/20/15/15/15 (65 total)
Leg Press - 360/10, 500/12/12/12
Step Ups - 30/12/12/10
Knee Raises - 20/17/15/15

15 min on treadmill @ 4% incline and 3 mph.