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.