Monday, September 9th

Workout

Incline Press (3 X 4-6) 225 X 3, 195 X 6,4
Incline DB press (2 X 4-6) 50 X 7, 5
Flat cable Flies (2 X 8-10) 60 X 6, 40 X 8, 6
Machine Bench (2 X 8-10) 90 X 8, 8
Dips (3 X Failure) 6, 50 X 10, 100 X 12***
Leg Raises (3 X Failure)
Ab Machine (3 X 12-15)

Stated a little too heavy on the incline press. Last rep or 2 were forced reps. DB press felt good Need to lower weight on flies to increase reps Machine press felt good. Going to move this before flies

I do dips on an assist machine because that is the only place to do them. I started off with my body weight, then added 50 lbs counter, then for the next set 100 lb counter. I would rather do dips between 2 chairs, bu this will have to do.

Tuesday, September 10th

Chin Ups (3 X Failure) 12, 6, 2
Bent Over Row (2 X 4-6) 145 X 8, 6
T-Bar Row (2 X 4-6) 100 X 6, 5
Pull Down (2 X 4-6) 120 X 6, 4
Deadlift (3 X 4-6) 325 X 4, 4, 4
Lower back (2 X 10-12) 100 X 15, 10

Awesome back day! Every movement was very controlled, fluent, and intense. T-bar rows continue to feel better and better.

Wednesday, September 11th

DB Press (3 X 4-6) 50 X 7, 4, 4
Bent Over Cable Lateral (3 X 8-10) 40 X 8, 6, 4
Side Lateral (3 X 4-6) 30 X 6, 6, 6
Upright Row (2 X 4-6) 115 X 9, 7
Shrugs (4 X 4-6) 155 X 6, 4, 4, 4

DB press felt great. I threw the 45's on the bar for the upright rows, but I couldn't get as good as range of motion as I could if used smaller plates (but the same weight).

Thursday, September 12th

Barbell Curl * Skull Crusher (4 X 4-6) 105 X 5, 4, 5, 4/105 X 7, 6, 4, 5
Reverse Curl * Reverse Press Down (4 X 4-6) 55 X 6, 6, 6, 6/180 X 12, 120 X 6, 8, 8
Tricep Dip Pressdown 200 X 10, 10
Grip Work

For barbell curl, the first two sets are done with a straight bar, then the last two sets ar edone with an ez curl bar.

I found my favorite tricep exercise. There is a machine that simulates a dip except only your arms move, so you totally kill your triceps. I decided to keep it basic. These exercises feel the best, so I'll stick to them. After today, I know I made a good decision.

Friday, September 13th

Squats (3 X 4-6) 225 X 10, 5, 4
Leg Press (3 X 4-6) 270 X 4, 4, 2
Stiff Leg Deadlift (3 X 4-6) skipped
Leg extensions (3 X 4-6) skipped
Leg Curl (3 X 4-6) 160 X 12, 6, 4 140 X 4 100 X 8
Standing calf (1 X 20, 1 X 6-8) 200 X 20, 300 X 12, 400 X 8
Seated Calf (1 X 20, 1 X 6-8) 90 X 20, 135 X 13, 180 X 8
Leg Press Calf (1 X 20, 1 X 6-8) 90 X 20, 20

I wasn't feeling it today. After my first set on leg press, I was like, whatever. Tried leg extensions, but they didn't feel right. So Just did some leg curls, worked on my calves, and called it a day.

Weekly Reflections

Everything went great except for leg day. Diet was solid. I only gained 0.5 pounds this week, but some of my measurements went up, so I am gaining. I will be increasing my calories a little bit next week. I also need to start eating my broccoli again. I notice a visual change in my lat width and inner quad. Here are my new measurements. Some went up, some went down.

Measurement from Sunday, September 15th

All measurements are taken UNFLEXED.

Muscle	Week 1	Week 2	Week 3
Weight	194	195.5	196
Waist	33	33	33
Chest	43 7/8	45	45 1/4
Shoulders	49	49 3/4	49
Lats	45 7/8	48 1/4	47 1/2
Neck	17	17	17
Biceps (unflexed)	14 3/8	14 9/16	14 3/4
Biceps (flexed)	16	16 1/8	16 1/4
Calves	16 3/4	17 17	1/4
Thighs	24 1/2	24 1/2	25 1/4

Nothing much to report this week. There will be a few changes that I will talk about next week.

P.S. I will have pictures next week. My camera got misplaced, but I have it now.

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