Day 10:

Wow!! my chest is finally sore...... But i love the feeling.

So today was arms day supposibly. Didnt really do much. Since every other part of my body is sore i just worked on my bicepts and forearm.

Reverse db curl:

bb curl:

db curl:

Hammer curl:

Day 11:

I was supposed to do legs today but was kinda still a lil sore.

Squates 8x4

Db bench press 10x3

I guess i can call this my rest day.

Day 12:

Rest Day

Day 13:

chest and shoulder day:

Flate bench: 265x5, 255x5, 245x6

Incline bench: 185x7, 185x5, 185x5

Smith machine incline bench: 185x8, 185x6

DB flate bench: 75x8, 85x7, 85x7, 90x7

DB shoulder press: 50x7, 50x7

DB shrugs(whatever they are called):50x8

Cable fly's: 8x3

Military press: 100x10

Front raises: 20x8

I feel like im missing something in my workout. Like some more shoulder exercises that are esential. I need to figure out better exercises for my shoulders.

What really suxs is that i dont really have a spotter for db bench press. Those damn 85lb db's sometimes fall on my chest. Those are a bitch!

Out of curiousity, why do you give so many reps to your chest and shoulders? You have tons of frequency mixed with volume.

Thats a good question. But i really dont have a good anwser. i guess i stop doing reps untill i feel the "burn" or i am worn out. I also feel that the chest is a big muscle and should have a good workout to get gains.

Day 14:

I realized that i was probably over working my bicepts with all the isolation workouts. So i dropped my sets on curls. Also didn't do much today.

Rows: 165x8, 165x8, 165x8, 105x10, 105x10, 105x10

bb curl: 105x10

DB curl: 8x

reverse curl: 8x

I figured i should rather go with compound workouts so that i get better results. I LOVE Rows

Day 15:

Deadlift: 135x10, 225x6, 245x6,265x6

Squat:135x10, 225x7, 245x7, 275x6, 315x3

Leg press: 360x8x2, 450x7, 540x5

It is very hard maintaining my weight or even getting bigger. I lost about 2lbs and im not to happy about that. I am currently 193lbs. I am hoping that those 2lbs were fat.

Day 16:

I goofed around at the gym today so i didn't get much of a workout.

Flat bench press: 135x10, 225x5, 265x6, 265x6, 285x4

Incline bench press: 185x8, 205x6, 205x5

flat DB bench press: 90x8, 90x8, 105x7, 110x5

DB shoulder press: 60x8, 60x8, 60x8, 50x8, 50x8

Cable fly's: 8x3

Lateral raise: 10x3

I should of done more shoulder work. Next time i will spend less time talking and more time working out.

Day 17:

Rest day.

I am now going to take cell-mass and animal pump in 2 days. I will see how it works out.

Current weight: 195lbs in the morning with an empty stomach and 200lbs at night.

Are you a Russian citizen? Your English is great, if so.

I was born in russia and came to the US when i was 4yrs. I am a citizen. Just not a natural born one. Are u asian?

Day 18:

Bent over rows: 165x8, 165x8, 165x8, 135x8, 135x8

Bent over curls: 135x5x2

Db curls:

Hammer curls:

reverse curls:

Did some other stuff. i cannot really remember.

Your pulling vs pressing is way off-kilter. You don't need more direct shoulder work on yer day 16.

I didnt really notice that. Thanks evo . What would you suggest to even things out?