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Thread: New here & my journal

  1. #1
    MuscleChemistry Registered Member Board Certified CPH mb97's Avatar
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    Default New here & my journal



    Arimidex, Letrozole, Clomid, Nolvadex, Caborgoline, Dostinex, Post Cycle Therapy



    igf 1 lr3, igf-1, insulin-like growth factor-1,


    SARM Rad 140 , testolone, sarm s23, Ligandrol, Andarine, Ostarine, Cardarine
    Hey guys, I am new here. Chuckzulu has been a long time friend of mine and I used to be a member of his site.
    I've been training hard for about 10 years. I have competed twice and I really want to get on stage again. Below is a pic of me 3 weeks ago at 252lbs.
    I will keep my log here and update on my workout days.
    split
    Friday back
    Sat delts and chest
    Sunday Legs light hammys
    Tuesdays Arms
    Wed. hammys calves

    I will post my diet later. Any comments on pictures or videos I post are welcome. I'm always looking to learn more and beter myself. Looking forward to getting to know everyone!
     

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    MuscleChemistry Registered Member Board Certified CPH mb97's Avatar
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    I will start the thread off with back day this past friday.
    High rows hammer strength 4 sets last 2 sets with 3 plates
    lat pulldown to the front 4 sets,
    bbell rows 4 sets, last 2 sets with 245lb for 8 reps
    low pulley rows 4 sets
    v-bar pulldowns leaning back with chest high 2 sets
    dbell shrugs 4 sets 125lbs x 15 reps
    bbell rows 3 sets
    5 sets of calf raises 20-25 reps

    felt great afterwards. Didn't deadlift this week for the 1st time in a while. Lowers back has been a little out of whack so I will let the Chiro work on it another Week and hopefully get back to DLs next Friday!
     

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    MuscleChemistry Registered Member Board Certified CPH mb97's Avatar
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    sat was delts and chest
    Ive been doing delts and chest together for about 6 months now and its working out really well for me. I decided to do this because it seemed like I was spending 20 min to warm up my shoulders for chest anyway. I love to train with a lot of volume so this is right up my alley! I was afraid my chest would suffer from training delts before chest but it hasn't. It takes me about an hour and 20 min to get through the workout but its my favorite day of the week.

    side lats 4 sets, last set was 50 x10 drop to 30 x 10
    dbell presses 4 sets last set was 100lb x 8
    upright bbell rows 3 sets
    behind the back cable side lats 3 sets
    Dbelll rear delts supersetted with dbell front raises 2 sets

    Cable crossover 2 sets
    flat bbell presses 5 sets last set was 305 x 6
    Dbell press 4 sets last set was 105 x 10
    vertical machine fly 3 sets
    hammer strength incline 3 sets
    cable crossover 3 sets

    felt great, lots of volume, lots of blood flow,
     

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    eg ext 4 sets
    squats 135 x 12 225 x 10 315x 8 365 x 6 405 x 5
    leg press 5 sets last set was an even 1000lbs for 17 reps
    horizontal leg press 3 sets of 25
    abbductor machine 4 sets full stack x 20 reps
    lying hamstring curl 4 sets
    leg press calf raises 4 sets of 20 reps 6 plates on each side
    felt great! off tomorrow except for a little cardio in the AM
    Below is a couple of videos my wife took, she had her phone hand so I had her video it
     

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    squats
    [media]https://www.youtube.com/watch?v=-ReNNIunjtk&feature=player_embedded[/media]

    leg press
    [media]https://www.youtube.com/watch?v=H0Zezuw8IkY&feature=player_embedded[/media]
     

  6. #6
    Ph.D. P.E.D. Kinesiology Intramuscular Injection Certified Board Certified MD Presser's Avatar
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    Welcome bro! You look grreat! Calves are sick! Your log looks solid brutha! How tall and how old are you? And do u have a show planned?

    Once again welcome to MuscleChemistry
    Author: Ben Presser
    Ph.D. P.E.D. Kinesiology
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    Ph.D. P.E.D. Kinesiology Intramuscular Injection Certified Board Certified MD Presser's Avatar
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    And what two shows have u done and how'd you do brutha? Also do u have any pics from the shows?
    Author: Ben Presser
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    MuscleChemistry Registered Member Board Certified CPH mb97's Avatar
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    Hey Presser, thanks for the kind words. I am 5'11. My first show was a INBA natural show and placed 2nd in it. Then my last show was 4 years ago and I won the NPC Shreveport classic middleweight at a of weight of 188lbs, I feel like I was in Great shape just small! Below is a pic from my last show.
    I work 3 jobs and have 1 son now and a little girl due april 18th so my life is pretty crazy but I wouldn't trade it with anyone. I was actually dieting for the Ronnie Coleman which is in 4 weeks. I got to 9 weeks out and had to stop due to my exwife pulling some BS with me legally and I couldn't take the chance of a drug test and losing my son which she would do in a heartbeat. I am switching HRT drs though so I can get a variety of scripts and do it a lot more legit. I may try to up to the northeast and do a show Sept 9th, That woud fall perfectly as far dieting time goes, just depends on how much baby girl is sleeping. LOL going to train arms now! love my 5:30 am workouts
    Last edited by mb97; 02-28-2012 at 12:38 PM.
     

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    pics from last show
     

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    Musclechemistry Site Representative Board Certified MD Ox 51's Avatar
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    Welcome to MC! It's great to have you.
    "Everybody wants to be a bodybuilder, but don't nobody wanna lift no heavy-ass weight!"

    Ronnie Coleman
    Mr. Olympia

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    MuscleChemistry Registered Member Board Certified CPH mb97's Avatar
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    Arms this morning!
    10 & 10 3 sets
    1 arm dbell curls 3 sets 8-10 (I do NOT alternate, I do all of them on 1 arm then switch to other arm)
    Machine curl 3 sets last sets was a drop set
    rope hammer curls 3 sets last was a drop set
    high cable 2 arm curl 3 sets of 12
    rope tricep ext 3 sets 20, 15, 12
    close grip bench 4 sets
    overhead DBell ext 95s x10 3 sets
    dip machine 3 sets
    kickbacks 2 sets
    arms were on fire!!!! Full as hell.
    Off til Friday, which will be back day and hopefully deadlifting! I'll do cardio wed and Thursday
     

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    MuscleChemistry Registered Member Board Certified MD The Dude's Avatar
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    Damn man, your in great shape. I would really focus on more back thickness, but it looks like you do plenty of work for it. All in all you look great! Welcome!
    The Dude Abides

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    MuscleChemistry Registered Member Board Certified CPH mb97's Avatar
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    Thx "dude" I'm still banging away trying to bring my back up. Lots of deads and rows will hopefully do the trick! Appreciate the comments, means a lot coming from someone with your physique!
     

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    MuscleChemistry Registered Member Board Certified CPH Zeus's Avatar
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    Welcome to the boards!!!!! You def got grat legs. back does need more thickness. Don't get discourged bro, it will come. Remember, time and patience is your friend. Keep focused on your goal and it will happen.
     

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    Ph.D. P.E.D. Kinesiology Intramuscular Injection Certified Board Certified MD Presser's Avatar
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    mb97 how old is the avatar pic? cause you look as if u dieted down from that shape that you would be way bigger then u were in those show pics u posted, so im guessing its a recent avatar pic?
    Author: Ben Presser
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    yeah presser the avatar is only about 3 weeks old. It was the last pic I took of my prep. before I had to stop. I was 10 weeks out in that pic and hadn't started any of my "cutting supps" yet. I Plan on staying close to that shape so I can jump into a show in 10 weeks or so if I decide to. The show pics were 4 years ago in May. I'm definitely a different bodybuilder now than I was in the comp. pics. I did the "no carb diet" for that show and lost a lot of size and fullness but I was in pretty good shape.
    I will compete again soon! Thats one reason I joined this forum, lots of good supporting motivating people on here, which is something I need and like to have when things get rough with the diet and all the cardio. chuck and a few other guys from Oldschoolbodybuilding really kept things positive for me the last time I dieted.
    Last edited by mb97; 02-29-2012 at 07:11 PM.
     

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    MuscleChemistry Registered Member Board Certified MD The Dude's Avatar
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    Judging from your competition pics you've got a pretty good idea of how to get in shape. You've obviously added quite a bit of muscle since then. I'm very interested to see what you look like at your next show!
    The Dude Abides

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    Thx man, I am freaking out to get on stage again, life is just not cooperating at all right now! LOL Hopefully sometime in Sept. Judging from the way I looked at 10 weeks out and my weight I should be around 225-230 on stage but who knows with water weight and the filling back out process, the last 2-3 weeks I probably wont even get on a scale.
     

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    I did 25 min on the treadmill yesterday as soon as I got up.
    This morning was back.
    Lat pull 4 sets
    high row hammer strength 4 sets
    bbell row 4 sets last set was 225, (it's not impressive weight but I stay completely parrell to tge floor)
    seated vbar row 3 sets
    deadlifts 4 sets last set was only 365 x 6 but it felt good
    bbell shrugs 4 sets
    dbell shrugs 2 sets
    calf raises 5 sets of 15-20

    If my back didn't grow from this workout then to hell with it, it's never going to grow!
    Delts and chest tomorrow!! I love Fridays, it's tge start of my "workout week"
     

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    MuscleChemistry Registered Member Board Certified Psy.D JonnyMie's Avatar
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    Quote Originally Posted by mb97 View Post
    Hey Presser, thanks for the kind words. I am 5'11. My first show was a INBA natural show and placed 2nd in it. Then my last show was 4 years ago and I won the NPC Shreveport classic middleweight at a of weight of 188lbs, I feel like I was in Great shape just small! Below is a pic from my last show.
    I work 3 jobs and have 1 son now and a little girl due april 18th so my life is pretty crazy but I wouldn't trade it with anyone. I was actually dieting for the Ronnie Coleman which is in 4 weeks. I got to 9 weeks out and had to stop due to my exwife pulling some BS with me legally and I couldn't take the chance of a drug test and losing my son which she would do in a heartbeat. I am switching HRT drs though so I can get a variety of scripts and do it a lot more legit. I may try to up to the northeast and do a show Sept 9th, That woud fall perfectly as far dieting time goes, just depends on how much baby girl is sleeping. LOL going to train arms now! love my 5:30 am workouts
    Congrats on the baby girl on the way!! That's impressive to juggle all those responsibilities and still dedicate yourself in the gym, like you obviously do judging from your pics. I don't know how you do it but it can't be easy .. I can't even keep a girlfriend happy and train at the same time lol.

    I hope you decide to do that September show.... I'm especially curious about the little details in how training changes as you get close to a show and how you manipulate water weight etc... you where shredded in those photos from the last show you did and your skin looks paper thin! And to at least my untrained eye look really balanced even though you where lighter... it'd be interesting to see what you could do with all the mass you've built over the past years.
    "There is no reason to be alive if you can't do deadlifts."
    -Jón Páll Sigmarsson



    My posts:
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    MuscleChemistry Registered Member Board Certified Psy.D JonnyMie's Avatar
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    Quote Originally Posted by mb97 View Post
    I was actually dieting for the Ronnie Coleman which is in 4 weeks. I got to 9 weeks out and had to stop due to my exwife pulling some BS with me legally and I couldn't take the chance of a drug test and losing my son which she would do in a heartbeat.

    One of my best friend's ex/daughter's mother pulled something like that with no regard for the consequences of being so petty and really fucked things up for him. It's such bullshit... hearing you post something similar gets me all fired up after being there for my buddy dealing with the consequences of a petty self absorbed insane ex/devil that only cared about making him pay for not still being with her regardless of the consequences to their daughter.

    Anyways glad you're careful.
    "There is no reason to be alive if you can't do deadlifts."
    -Jón Páll Sigmarsson



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    MuscleChemistry Registered Member Board Certified CPH mb97's Avatar
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    Thanks Johnny we are really excited about our new baby girl getting here. Its not bad juggling everything as long as my schedule doesn't get jacked up. I train 4 days a week which translate sinto about 6 hours max per week, so my wife is pretty understanding about that.
    As for my last show I did the Keto diet and was sooooooo depleted. I won't be doing that type of diet again. I'm currently working with Guy Cisternino, hes a close friend but also a great mentor and very smart when it comes to diet, both offseason and prep time. He believes in more food when dieting but a lot more cardio which is fine with me. When I get a chance I will post my diet.


    Sat was delts and chest (great workout)
    side lats 4 sets, last set was what I call a partial set with a drop set, I did 70s for 8 half reps then grabbed the 35s and did a full set of 10 with 35s
    Dbell presses 4 sets, last 2 sets was 100's x 8 (felt great)
    bbell upright rows 4 sets
    cable side lats behind the back 3 sets
    Dbell rear delts 60x12 65x 12 65x10
    front raises with EZ bar 2 sets of 12

    Cable crossovers 2 sets of 15
    bbell benchpress 135x12 225x10 275x6 285x5 290x4
    Dbell incline press 4 sets, last 2 sets were 100x8 105x8
    machine flies 4 sets
    heavy cable crossover 3 sets


    Legs tonight!!!!
     

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    Holy Shit!!!!!!!! Thats the phrase for todays leg workout. I was thinking about my reply to the thread about leg training the other day. It got me to thinking about my early days training legs. I had some pretty insane high volume days, so as I was driving to the gym I decided I was going to switch things up and do something a little crazy today. heres the workout

    Cardio 25 minutes on the treadmill first thing this morning.
    Leg ext 4 sets of 25
    leg press 4 plates each side x 20 7 plates each side x 15 10 plates each side x 10
    10 plates each side x 10, drop 1 plate x 10, did this all the way down to no plates x 10, so when I was finished I had done 10 sets of 10 without stopping. My quads were so full of blood they were cold feeling, I haven't felt like that in years. amazing rush
    Went to the abbductor and adductor machine just to let my quads recover a little I did 3 sets of 20 on each machine
    squats 4 sets of 12 but could only handle jup to 225lbs
    lying hamstring curls 2 sets... I wouldve done my usual light hamstring workout, but everything started cramping up! I called it quits. I usually do a lot more volume than this but my legs were just completely shot to hell! They have been on the verge of cramping for hours now so I think they got a solid workout.

    Just cardio tomorrow
     

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    MuscleChemistry Registered Member Board Certified CPH mb97's Avatar
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    Hit arms pretty good this morning
    10 & 10 2 sets 2nd set was with 35s which is the heaviest I have done.
    1 arm dbell curls 3 sets 8-10 (I do NOT alternate, I do all of them on 1 arm then switch to other arm)
    rope hammer curls 3 sets
    Machine curl 2 sets of 8 I went heavier on this exercise too
    high cable 2 arm curl 3 sets of 12
    rope tricep ext 3 sets 20, 20, 20
    close grip bench 4 sets last set was 235lbs x 8
    dip machine 3 sets
    overhead DBell ext 95s x10 2 sets
    kickbacks 2 sets

    great workout.
     

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    It's been a couple of days since I posted my workouts but it was a good back workout on Friday, then a great shoulder chest workout on sat!
    Didn't deadlift on Friday, still having some lower back tightness and I don't want to risk an injury so I stuck with machines.
    Sat was delts and chest. I'm "off" now so I'm trying really hard to keep my strength up. I finished my dbell presses with 2 sets of 100lbs first set I got 9 reps and 2nd set I got 7. Rest of tge delt workout was pretty normal. My last 2 sets on benchpress was with 295lbs which is really heavy for me. I had a shitty spotter that helped a little too much. Overall, it's was a positive to workout!

    I'm out for spring break now (I teach elem pe) so I took yesterday off and will gobtrain legs this morning!
     

  26. #26
    Ph.D. P.E.D. Kinesiology Intramuscular Injection Certified Board Certified MD Presser's Avatar
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    Sounds like still strong bro. Do u train chest and delts together regularly? Just curious
    Author: Ben Presser
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    Hey Presser, yeah I've been training them together for about a year now. I had some shoulder problems so I would literally spend 20 min warming them up Before chest so one day I went in and decided to try delts and chest together. I loved it!! No shoulder pain at all and still had a great workout! I've always had a very stamina in the gym so that's never a problem. it also allows for more recovery time for my rotator cuffs. Plus with my busy schedule I can only train 4 days a week and I feel I really need a day just for my arms as they are a weaker body part.
     

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    Hit legs really hard Monday and arms Tuesday! I took it a little easy on squats this week due to my lower back still feeling so damn tight. I hit the leg press pretty hard and tge finished tge quad workout with a burnout on leg ext. Tried hamstring curls but they cramped up pretty bad after 3 sets.
    Hitting back in a few min. Still not going to deadlift but I'll hit everything else hard!
     

  29. #29
    Ph.D. P.E.D. Kinesiology Intramuscular Injection Certified Board Certified MD Presser's Avatar
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    Quote Originally Posted by mb97 View Post
    Hey Presser, yeah I've been training them together for about a year now. I had some shoulder problems so I would literally spend 20 min warming them up Before chest so one day I went in and decided to try delts and chest together. I loved it!! No shoulder pain at all and still had a great workout! I've always had a very stamina in the gym so that's never a problem. it also allows for more recovery time for my rotator cuffs. Plus with my busy schedule I can only train 4 days a week and I feel I really need a day just for my arms as they are a weaker body part.
    Makes sense. How bad is ur shoulder, does it need surgery or do u know what exactly is wrong with it?

    And I think 4 days a week is perfect! For years I lifted 2 on , 1 off, 2 on, 2 off. with wednesdays and weekends off and those were my best years.
    Author: Ben Presser
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    MuscleChemistry Registered Member Board Certified MD The Dude's Avatar
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    It's been well over a decade since I've been "off" as I'm on HRT, but those numbers are impressive as is your recovery ability. I rarely train more than 1 on and 1 off. Sometimes it's 1 on 2 off.
    The Dude Abides

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    Presser, my shoulders great now. I've found that if I get it adjusted once a month it doesn't bother me. It just gets out of alignment (probably from sleeping on my side). I really like my training split rt now so I'll stick with it.

    thx Dude, I don't train extremely heavy which probably helps with tge recovery. I do train with fast and with a lot of volume though. I'm a very light user. 2 cycles a year at most sometimes only one. I've never done more than 500mg of test a week, and 400 EQ, & 450 deca a week. I used masteron and winny for my last show 4 years ago but I'm not sure I even did enough to help lol. Never done tren, dbol, anavar, etc. If I decide to comets in the fall I'll be throwing in a lot more. I'm happy with what ive accomished though.
     

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    I moved up my workouts one day this week due to a very hectic sat. I did back sat which turned out to be great workout. No deadlifts again but I added a few new lifts to the workout and I made sure to get every ounce of effort out of each re for the entire workout. I know I need to bring up my thickness so it bugs me when I can't deadlift. I was sore as he'll lastnight and again tgis morning so I know I killed it!
    Yesterday was delts and chest, I got 95s for 10 reps on presses, so my strength is still pretty good. For chest I hit the 110 for a solid 8 on incline. 4sets of flat, 4 sets of machine flies 2 sets on hammer incline & 3 sets on cable crossover! Felt good. I'm off today and will kill legs tomorrow!
     

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    Legs today, nothing special but legs are shot! Squated for 5 sets and my back didn't bother me at all.

    I've decided that instead of going all tge way to Pittsburgh to compete in tge fall I'm going to stay here in Dallas and compete in a small show on sept 8th then more than likely go to San Antonio the next weekend and do another small show. Neither one Of these shows are NQ but to be honest I'm not going to be doing a national show anyway. So my goal for tge next couple of months is to stay lean and get ready for the prep.
     

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    Welcome!!! Great log and your avatar pic looks great. I would guess you would be much bigger when you compete this time around. I also am very impressed at how you juggle things and stay in such great shape, I could never do it and have a ton of respect for bodybuilders who do. Looking forward to seeing more of you!
     

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    Thx for checking out my log Jenn! Yes I'm hoping to be 40lbs bigger the next Time I step on stage. I'm hoping 225-230lbs. I need to stay a shw because I'm 6 foot tall and I feel I would look pretty stringy in the hw class. We shall see in a few months!
     

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    Trained arms this morning! I've been "off" now for two weeks and I could swear I'm stronger now than I was on. I feel like l look fuller too. I'm going to post pics later today so maybe yah can give me some feedback.

    10 & 10 20s 35s 35s (I'm really pushing myself on these)
    machine curls 4 sets
    rope hammer curls 4 sets
    1 arm dbell curls 50 x 10 55 x 10 55 x 10
    high cable curls 3 sets
    rope tricep ext 3 sets of 20
    close grip bench press 135 x 10 225x10 275x8
    flipems 2 sets
    dip machine 4 sets
     

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    I HATE. Days off from the gym!!! I know they nessary but I still hate not training!!!!
     

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    Been a few days since I posted in my log so I'll catch it up.

    Friday I trained back, still didn't deadlift due to my lower back but still had a good workout I did
    lat pulldown
    hammer strength high row
    bbell row
    low cable row
    row machine with hands facing each other
    bbell shrugs
    Sat was delts then chest. I've lost a little strength, I only got tge 95s for 8 for 2 sets which is down from the 100s I had been getting for tge past couple of months. Chest was good, my bench went up a little, I got 275 for 5 then 295 for 3. Incline dbells with the 105s for 8 for 2 sets! Really good workout.

    Sunday I trained legs but I switched things up a lot. I've been watching a lot if kai green videos and decided to try his methods for a few weeks. So I started with hamstrings. I only did 9 sets of hammys but they were cramping on my last set, so I know I killed them.
    Lying hamstring curl
    stiff legged deads with 65lb dbells
    45 degree unilateral hammy curl
    legs ext 4 sets of 20
    leg press 5 sets, last set was 1000lb for 15
    squats 135 x 20 185 x 20 225 x 20 though my quads were going to explode
    bitch machine 4 sets
    legs were hammered and they are already so as shit!!
    I did get 25 min on treadmill yesterday and the same again this morning! Off today arms tomorrow!!
     

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    Arms yesterday. Great workout, biceps are killing me today from the soreness. I'm going to switch up my triceps a little. I feel im getting a little stagnet.
    On a sidenote, tge wife went to the dr on Monday and she is already dialated 1cm so tge dr is expecting my new baby girl to get here a little earlier than her April 18th due date, which is exciting.
    I'll hit back and hopefully deadlift a little on friday morning.
     

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    Don't know how I missed your videos. Very impressive leg press!!!!!
     

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    Quote Originally Posted by mb97 View Post
    Arms yesterday. Great workout, biceps are killing me today from the soreness. I'm going to switch up my triceps a little. I feel im getting a little stagnet.
    On a sidenote, tge wife went to the dr on Monday and she is already dialated 1cm so tge dr is expecting my new baby girl to get here a little earlier than her April 18th due date, which is exciting.
    I'll hit back and hopefully deadlift a little on friday morning.
    congrats bro! i know ur super excited! I first started to get into bodybuilding seriously after my daughter waqs born nearly 15 years ago, i needed my little free time away to train and try making the most of it and got into competition, so im sure when u do get ur free time ur getting to hit it hard in what little time u have between life and the new born
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    Had a great back workout Friday morning. I had planned to deadlift but lower back never loosened up. I did however have plenty of thickness work.
    Lat pulldown 5 sets
    high hammer strength row 3 sets
    bbell row 4 sets
    mid machine row 3 sets
    2 arm dbell row 3 sets
    dbell shrugs 3 sets
    machine shrug 3 sets
    calf raises on leg press 5 sets
     

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    Training legs at home today! It's been a while since I've trained at my place. Looking forward to it, I'll take some videos for the hell of it!
     

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    Quote Originally Posted by mb97 View Post
    Training legs at home today! It's been a while since I've trained at my place. Looking forward to it, I'll take some videos for the hell of it!
    what kind of stuff can u do at home bro if u dont mind my asking
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    I have a full training studio in my 2 1/2 car garage. It's been mine "pet" for 7 years and is almost perfect! Here's the video. I put it in the video section too!
    ****[media]https://www.youtube.com/watch?v=UaobrmzXPMc[/media]
     

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    Quote Originally Posted by mb97 View Post
    I have a full training studio in my 2 1/2 car garage. It's been mine "pet" for 7 years and is almost perfect! Here's the video. I put it in the video section too!
    ****[media]https://www.youtube.com/watch?v=UaobrmzXPMc[/media]
    Bro you have a kick ass home gym.. That would be sweet..
     

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    Quote Originally Posted by mb97 View Post
    I have a full training studio in my 2 1/2 car garage. It's been mine "pet" for 7 years and is almost perfect! Here's the video. I put it in the video section too!
    ****[media]https://www.youtube.com/watch?v=UaobrmzXPMc[/media]
    thats AWSOME BRUTHA! I would love my own home gym!
    Author: Ben Presser
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    I trained arms this morning and I killed it again in my home gym. Honestly thought my arms were going to pop, they were that full.

    10 & 10s-- 20s 25s 30s
    21s 55lbs
    straight cable bars 3 sets 55lbsx10 65x10 65x9
    1 arm hammer curls 50x10 60x8 60x8
    rope hammer curls 85x10 85x10
    high cable curls 40x10 supersetted with rope tricep ext 45x12 (did this twice)
    close grip bench 135x15 185x10 205x9 205x8
    1 arm reverse grip ext 3 sets of 12
    overhead dbell ext 80x 12 80x12
    2 arm kickbacks 50 x10 50 x10

    AND my legs are still fucking sore as hell from Sunday!
     

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    Damn! That is a very nice setup! Congrats on your upcoming baby girl btw
     

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    I got lazy on my journal this week! Easter was great family time. Friday was a good back day. Took sat off because we went to my parents house which is a 2 hour drive. Trained legs at home again Sunday! I've figured out my concrete plates at home are definitely heavier than the rubber ones at my gym!
    Made up my missed chest and delt workout Monday morning. I've switched to standing bbell presses for the next few months. I did my last set with 145 for 10. On chest I benches 285 for 5 which is really good for me. This morning was arms and we killed it!!! Looking forward to a couple of days off!
     

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