But is a such a sultry temptress

Haha okay I'll gravy up my routine. Onto updates for the past few days-

April3rd -> played bball afterwork and did chest/tricep

4x8 flat bench (45,45,45,45lbs plates)
4x10 incline bench w/ dumbells (35, 40, 40, 40lbs)
4x6~7 decline bench (45,45,45,45lbs plates)

3x (to failure) dips

I think bball drained me out because I couldn't do very many dips afterwards and used the assistance machine and stilll had trouble.

April4rth-> did a little body weight

2x5 wide grip pull ups
1x10 close grip pull ups
2x10 chin ups

1x25 ball crunches


I have yet to increase calorie intake but today I will go to the grocery store get some bread, almonds, brown rice, and ground beef =]... maybe some gravy too

yea a fullbody wokrkout means 3 times a week

Proteinboy
Ah I see, I'll try it out in a june or july to switch things up.

Saturday I had a small leg work out
4x10 squats (30,30,30,30lbs)

I have been slacking but I'll put it back into gear starting tmrw =].

Today I did some back/biceps after shooting some hoops.

4x8 deadlift (35,35,35,35lbs)
4x (to failure) pull ups
4x8 rows on some back equipment(no clue what name) (35,40,40,40lbs)

3x30~40 alternating bicep curls (15,15,15lbs dbell)
2x15 preacher curls (35,35lbs)

Man my arms were tired after that =p

CHEST today =D

4x8 flat bench (40,45,45,45lbs)
4x8 incline (25,25,25,25lbs)
4x8 decline (40,45,45,45lbs)

4x (to failure) dips
2x (to failure) tricep exercise w/ rope? tricep extensions? lol..

I took a rest day today before I hit squuuuats! I've been playing basketball everyday pretty much since I started hitting the gym after work and I'm pretty sure my vertical has improved thanks to the leg work. I am looking to incorporate a small pylometrics day into my work out also so I'll get the information for that soon.

Yesterday was legs =D

5x8 squats (40,45,45,45,45 lbs)
4x12 lunges (35,35,35,35lbs dbells)
4x8 hamstring curlin machine (60,65,60,60lbs)
3x20 calf raises (~bodyweight)

I got some peanut butter and whole wheat bread and thats a big calorie boost

Update for what I've done since last time.

2 days ago BACK/BICEP:

4x8 deadlifts (35,35,40,40lbs)
4x(to failure) pull ups (body weight)
4x8 rows on machine (70,75,90,90lbs)

4x20 alternate bicep curls (20,20,20,15 lbs)

Today chest/tricep:
4x8 flat bench (45,45,50,50lbs)
4x7 incline (35,35,35,35lbs)
4x8 decline (45,45,45,45lbs)

4x10 assisted dips (about 50lbs)
4x10 tricep extensions on machine (3,4,3,3 had pins not sure what weight)

and did a few sets of sit ups, had a protein shake and about to hit bed to play bball tmrw.

Nice mate, keep it up

Sorry, David, I just noticed your log.

Wish you much luck with it, and much luck with your goals you personally desire!

Keep worken' it, have a little patience, and what you want is yours!


Have a great day!



Chillen

deads are slowly moving up as well....just keep at em, u'll see prog. in no time.

Hey guys thanks for the comments

I took a little hiatus over the weekend. I did back this past friday, forgot to post about it though and forgot the numbers. Legs was today though..

4x8 squats (45,45,50,50lbs plates)
4x12 lunges (35,35,35,35lbs dbs)
4x8 leg curls (60,70,70,70lbs)
3x20 calf raise (25,25,25,25lbs plate)

I GAINED 5 LBS!

I have broke through the plateau finally haha.

Chest today:

4x8 flat bench (45,50,50,55lbs plates)
4x8 incline bench (35,40,40,40lbs plates)
4x8 decline bench (45,45,45,45lbs plates)

tricep

4x12 dips /w 50lbs assistance~

Back/bicep

4x8 deadlift (40,40,40,40lbs plates)
4x(to failure) pull ups (body weight~)
4x8 rows on machine (70,90,90,90lbs)

4x20 alternate bicep curls (20,20,20,20 lbs dbell)
2x15 preacher curls (15,15 lbs plates on ezcurlbar)