Author Topic: BigDaddy - Faster, Stronger!  (Read 115375 times)

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #15 on: March 27, 2012, 10:26:59 AM »
3/27/2012 Ė Day 2 of my 4 day split

Got to the Gym at 6:30am.  Took the day off from work to go to my sonís birthday party this afternoon, so I  slept in an extra 30 minutes!

* Stretch

* Cardio
        37 minutes on the step mill.

* Barbell Bench Press
          10 @ bar
          10 @ 135
          8 @ 185
          8 @ 205
          8 @ 225
          8 @ 225
          8 @ 225 :)
          8 @ 220 :)
          8 @ 215
          7 @ 215
          8 @ 205

Ab Work, Leg Raises/Knee Raises
          15/15
          15/15
          15/15
          15/15
          15/15

* Incline Dumbbell Press
          10 @ 50
          8 @ 60
          8 @ 70
          0 @ 80 :(
          8 @ 75
          8 @ 70
          8 @ 70
          8 @ 70
          8 @ 70
          8 @ 70
          The 80ís just wouldnít go up today, and the 75ís were a struggle, so I dropped back to the 70ís and finished out my working sets.  I guess the barbell bench took a lot out of me today.

Dead Lifts
          15@bar
          10@135
          8@185
          8@205
          8@205
          8@215
          8@225
          8@235
          8@235
          8@235
          8@235
          Went with all regular deadlifts today.  Iím going to work these till I get the weight up to where my SLDLís are.

* Incline Dumbbell Chest Flys
          10@25
          8@35   
          8@40   
          8@45   
          8@45   
          8@45   
          8@45   

* Chest Dips
        6*10 Ė Assisted

* Pushups
        15,15,15,15,12,12

* Farmers Walk, dumbbell in each had, weight per dumbbell
         200ft @ 75lbs
         200ft @ 85lbs
         175ft @ 85lbs
         200ft @ 80lbs
         200ft @ 80lbs
         200ft @ 80lbs
         200ft @ 80lbs

* Stretch

Workout Totaled 2 hours 45 mins.

Weighed in at 233lbs after the workout.

Awesome workout today, even with the miss on the incline presses.  Great pump after the workout.  My biceps and lats are sore from yesterdays workout, but that is how I like it! :)
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #16 on: March 28, 2012, 01:24:06 PM »
Biceps, lats and chest are all good and sore today.  The deload brought some DOMs back.  I wonder how bad the legs will be after Thursday workout!

I've been watch some videos on squat technique (Rippetoe and others) and I'm going to try some of it out on Thursday.  My stance is too narrow, and I'm not going deep enough.  It ought to be good and humbling.
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #17 on: March 29, 2012, 10:35:24 AM »
3/29/2012 Ė Day 3 of my 4 day split

Got to the Gym at 5:00am.    Early meeting at work today.

* Stretch

* Cardio
        26 minutes on the ellipse machine

* Cable Tricep Push Downs
          12 @ 55
          10 @ 65
          8 @ 75
          8 @ 85
          8 @ 90
          8 @ 95
          8 @ 95
          8 @ 90
          8 @ 90
           
* Barbell Squats
        15@nothing
        12@bar
        12@bar
        10@95
        8@115
        8@135
        8@155
        8@165
        8@175
        8@165
        8@165
        8@165
        10@95
        Wow the squats were humbling using the technique I found on the web (Rippetoe).  My stance was much too narrow, I wasnít pointing my toes out enough, and I wasnít going anywhere deep enough.  I also moved the bar lower on down on my back.   I always blamed not going super deep on being so frigginí tall, but it was just bad form.   Today I was going several inches below parallel, and I can already tell my legs are going to be sore as hell.   So with correct form, Iím doing about 60% of the weight I thought I could squat.

* Core Work
          Decline Bench Sit-ups Ė 4 sets of 40 with 25lb plate
          Decline Bench Russian Twists Ė 6 sets of 20 with 25lb plate

* Seated Hammer Strength Hamstring Curls, one leg at a time
          10 @ 35
          8 @ 45
          8 @ 55
          8 @ 65
          8 @ 65
          8 @ 60
          8 @ 60

* Leg Press Machine, plate weight only
          12 @ 90
          10 @ 180
          8 @ 270
          8 @ 320
          8 @ 370
          8 @ 370
          8 @ 370
         I also used the same stance here as I did on the squats and went much deeper than usual.   About 50% of the weight I was doing before.

* Calf Extensions on Leg Press Machine
          15 @ 180
          15 @ 270
          15 @ 320
          12 @ 370
          12 @ 370
          12 @ 370
 
* Close Grip Bench Press
10 @ bar
10 @ 135
8 @ 155
8 @ 175
8 @ 195
8 @ 185
8 @ 175
 
* Lower Back Extensions
        15
        15
        15 + 10lbs
        15 + 25lbs
        15 + 35lbs
        15 + 35lbs

* Stretch

Workout Totaled 2 hours and 55 minutes

Weighed in at 235 after the workout.
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #18 on: March 30, 2012, 08:23:56 AM »
3/30/2012 Ė Day 4 of my 4 day split

Got to the Gym at 5:00am.   Early again, one more day of training at work that starts at 8:30.

 Stretch

Cardio
        1 mile warm-up running on the track Ė 8:23 mile.  Getting back down towards 8:00 again.
        21 minutes alternating punching the heavy bag, and running laps on the track
        30 minutes on the step mill.

Seated Dumbbell Shoulder Press
        10@40
        10@50
        10@60 :)
        9@65 :)
        9@65 :)
        8@65
        8@65
        7@65 :)

Upright Barbell Rows
        10@65
        10@95
        8@115
        8@125
        8@125
        8@125 :)
        8@115
        8@115 :)
       
Ab Work, Leg Raises/Knee Raises
        15/15
        15/15
        15/15
        15/15
        15/15

Standing Side Dumbbell Raises
        10@20
        8@25
        8@30
        8@35
        8@35
        8@30
       
Standing Front Dumbbell Raises
        10@20
        8@25
        8@30
        8@35
        8@35
        8@30

Rear Deltoid Machine
        10@100
        10@120
        8@140
        8@160
        8@160
        8@160 :)

Barbell Shoulder Shrugs
        10@225
        10@315
        8@405
        8@455
        8@505
        8@525 :)
        8@515 :)
        8@505
        8@455
        Starting using the belt at 505.

Standing Barbell Shoulder Presses (Rockyís, alternating in front and behind the head.)
        16@bar
        12@65
        10@85
        8@95
        8@105
        8@105
        8@95
        8@85

 Stretched

Workout Totaled 2 hours and 5 minutes.

Weighed in at 233 after the workout. 

Good first week back to the heavy weights.   I started pushing for more reps on the overhead dumbbell press since I canít get the 70ís up.  Good day on the shrugs too.  I did fewer sets than normal, but that was because I had to keep the workout to about 2 hours.  My legs are good and sore from squatting yesterday! :)
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #19 on: March 31, 2012, 11:56:41 AM »
3/31/2012 Ė Day 1 of my 4 day split

Got to the Gym at 6:50am.    Wow, the DOMS from the squatting on Thursday are really kicking in now.   My legs and butt havenít been this sore in a long time!

 * Stretch

* Cardio
          32 minutes on the step mill.  Took a while for my legs to loosen up due to the DOMS, but they feel much better now.

* Wide grip cable pull downs
          10@120
          10@140
          8@160
          8@180
          8@200
          8@190
          8@190
          8@180
          8@180

 * Narrow grip barbell curls
          10@60         
          8@70
          8@80
          8@90
          8@100
          7@100
          8@90
          8@90
          8@90

* Narrow, Prone grip Pulldowns
          10@120
          10@140
          8@160
          8@180
          8@190
          8@190
          8@190
          8@180
          8@180

* Core Work
          Decline Bench Sit-ups Ė 4 sets of 30 with 45lb plate
          Decline Bench Russian Twists Ė 6 sets of 15 with 45lb plate

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          10@90
          8@135
          8@180
          8@225
          8@250
          8@250
          8@260
          8@260
          8@250

* Incline bench dumbbell curls (bodyhard curls)
          10@20
          8@25
          8@30
          8@35
          8@30 :)
          8@30 :)
          8@30 :)

* Lifefitness Ab Crunch Machine
          20@150
          15@170
          15@190
          12@205
          12@205

* Bent Over Barbell Rows
          10@135
          8@155
          8@175
          8@185
          8@195
          8@205
          8@195
          8@185

* Stretched

* Pullups
          3,3,2

Workout Totaled 2 hours and 40 minutes.

Weighed in at 231. New low, which means Iím making progress towards my new goal! 

Good workout today.  Iím not used to being this sore, so itís put a little cramp in the workout, but still strong overall.
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #20 on: April 02, 2012, 10:32:48 AM »
4/2/2012 Ė Day 2 of my 4 day split

Got to the Gym at 6:30am.   Got up 30 minutes late.  Too much partying this weekend for my wifeís 40th birthday.   We stayed out till almost 2:00am on Sat.  I havenít been up that late in years!!!!

* Stretch

* Cardio
        18 minutes on the step mill, plan to run at lunch today.

* Barbell Bench Press
          10 @ bar
          10 @ 135
          8 @ 185
          8 @ 205
          8 @ 215
          7 @ 225
          8 @ 215
          8 @ 205
          8 @ 205
          Just didnít have it on bench press today, low on energy.  Probably from not getting enough sleep over the weekend.  I took it a little easier the rest of the workout.

Ab Work, Leg Raises/Knee Raises
          12/12
          12/12
          12/12
          12/12
          12/12

* Incline Dumbbell Press
          12 @ 40
          10 @ 50
          10 @ 60
          9 @ 65
          8 @ 70
          8 @ 70
          8 @ 70
          8 @ 70

Dead Lifts
          15@bar
          10@135
          10@155
          8@175
          8@185
          8@195
          8@195
          8@195
          8@195

* Incline Dumbbell Chest Flys
          10@25
          10@30   
          10@35   
          10@40   
          8@45   
          8@45   
          8@45   
          8@45   

* Chest Dips
        6*10 Ė Assisted

* Pushups
        6*12

* Stretch

Workout Totaled 2 hours.

Weighed in at 238lbs after the workout.   Holy crap is that a massive bloat from Saturday morning.  The parties this weekend really threw off the diet I guess.  Most of it has to be water though, no way I could gain 7 lbs in 2 days.
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Online PVSampson

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Re: BigDaddy - Faster, Stronger!
« Reply #21 on: April 02, 2012, 11:07:55 PM »
Hey BigDaddy.You have some serious training going on and it seems you are getting some great reults.

Well done man.  ;D
'I hated every minute of training, but I said, 'Don't quit. Suffer now and live the rest of your life as a champion.'

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #22 on: April 03, 2012, 09:59:17 AM »
4/3/2012 Ė Day 3 of my 4 day split

Got to the Gym at 6:15am.    Got to bed earlier last night, but was still tough getting up this morning.

* Stretch

* Cardio
        26 minutes on the ellipse machine

* Cable Tricep Push Downs
          12 @ 55
          10 @ 65
          8 @ 75
          8 @ 80
          8 @ 85
          8 @ 90
          8 @ 95
          8 @ 95
          8 @ 95
           
* Barbell Squats
        15@nothing
        12@bar
        10@95
        8@115
        8@135
        8@155
        8@165
        8@175
        8@185
        8@185
        8@175
        8@165
        8@135

* Core Work
          Decline Bench Sit-ups Ė 4 sets of 30 with 25lb plate
          Decline Bench Russian Twists Ė 6 sets of 15 with 25lb plate

* Seated Hammer Strength Hamstring Curls, one leg at a time
          10 @ 35
          8 @ 55
          8 @ 65
          8 @ 65
          8 @ 65
          8 @ 65
          8 @ 65
          8 @ 60

* Calf Extensions on seated incline machine
          12 @ 260
          12 @ 300
          12 @ 340
          12 @ 380
          12 @ 400
          12 @ 400
          12 @ 400

* Close Grip Bench Press
10 @ bar
10 @ 135
8 @ 155
8 @ 175
8 @ 195
8 @ 205
7 @ 205
8 @ 195
8 @ 185

* Leg Press Machine, plate weight only
          12 @ 90
          10 @ 180
          8 @ 270
          8 @ 320
          8 @ 340
          8 @ 360
          8 @ 380
          8 @ 400
          8 @ 400

* Lower Back Extensions
        10 + 25lbs
        10 + 25lbs
        10 + 25lbs
        10 + 25lbs
        10 + 25lbs
        10 + 25lbs

* Stretch

Workout Totaled 2 hours and 20 minutes

Weighed in at 240 after the workout.  The bloat continues....

Good leg workout.  Squats with the new form continue to be brutal, but they are working.  My legs were still sore from last time when I started lifting this morning.

"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #23 on: April 03, 2012, 10:36:15 AM »
Hey BigDaddy.You have some serious training going on and it seems you are getting some great reults.

Well done man.  ;D

Thanks!
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #24 on: April 03, 2012, 01:59:36 PM »
Dammit!  We didn't run yesterday because the weather was crappy, and I wasn't feeling well.  Today, I'm stuck in the office dealing with a customer issue and can't leave my desk.    >:(

I hate it when I don't get in planned exercise.  At least I got the gym this morning. 
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #25 on: April 04, 2012, 10:12:02 AM »
4/4/2012 Ė Day 4 of my 4 day split

Got to the Gym at 6:00am.   I think I have finally caught up on sleep, either that or I finally kicked whatever has been dogging me.  I felt much better this morning.

 Stretch

* Cardio
          1 mile warm-up running on the track Ė 8:30 mile.    Sore legs donít make for fast running :)
          30 minutes alternating punching the heavy bag, and running laps on the track
          6 * sprint lap/1 walking lap
          45 minutes total cardio

* Seated Dumbbell Shoulder Press
          12@40
          10@50
          10@60
          9@65
          9@65
          8@65
          8@65
          8@65

* Upright Barbell Rows
          10@65
          10@85
          8@105
          8@115
          8@115
          8@115
          8@115
          8@105
       
* Ab Work, Leg Raises/Knee Raises
          15/15
          15/15
          15/15
          15/15
          15/15

* Standing Side Dumbbell Raises
          10@20
          8@25
          8@30
          8@35
          8@35
          8@30
       
* Standing Front Dumbbell Raises
          10@20
          8@25
          8@30
          8@35
          8@35
          8@30

* Rear Deltoid Machine
          10@100
          10@120
          8@140
          8@160
          8@160
          8@160

* Cable Crunches
          20@75
          20@80
          20@85
          20@90
          20@95

* Barbell Shoulder Shrugs
          12@225
          12@315
          10@405
          8@455
          8@475
          8@495
          8@515
          8@495
          8@475
          10@315
          Straps at 315, Belt at 475.

* Standing Barbell Shoulder Presses (Rockyís, alternating in front and behind the head.)
          14@bar
          12@65
          10@85
          8@95
          8@105
          8@105
          8@105
          8@95

 Stretched

Workout Totaled 2 hours and 45 minutes.

Weighed in at 237 after the workout.    Bloat is finally going away, I must have eaten way too many carbs this weekend at my wifeís various birthday parties.

Awesome workout today, felt great.   Left the gym with an awesome pump and tons of energy!

I started adding a casein protein shake at night after reading some studies about fast and slow absorbing protein.   Seems like the casein at night should help with muscle recovery and growth during sleep.  Also, it fills me up, so Iím not tempted to snack at night.   Made it with water the first night, tried it with almond/coconut milk last night, which was tasty, but super thick.   Might have to try half water, half milk.
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #26 on: April 05, 2012, 09:52:11 AM »
4/5/2012 Ė Day 1 of my 4 day split

Got to the Gym at 6:10am.   Running got blown out on Monday and Tuesday because of work, so Iím hitting them gym every morning this week to make up for it.

 * Stretch

* Cardio
          26 minutes on the ellipse machine.  Plan is to run at lunch, Iím hoping I donít get stuck on another support call with a customer at work!

* Wide grip cable pull downs
          10@120
          10@140
          8@160
          8@180
          8@200
          8@190
          8@190
          8@190
          8@180

 * Shoulder width grip ez-bar curls
          10@60         
          8@70
          8@80
          8@90
          8@90
          7@90
          8@80
          8@80

* Narrow, Prone grip Pulldowns
          10@120
          10@140
          8@160
          8@180
          8@180
          8@180
          8@180
          8@180
          8@180

* Core Work
          Decline Bench Sit-ups Ė 4 sets of 30 with 35lb plate
          Decline Bench Russian Twists Ė 6 sets of 15 with 35lb plate

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
          10@90
          8@135
          8@180
          8@180
          8@180
          8@180
          8@180
          8@180
          My right elbow was sore after day 1 last time, so I backed off the weight on these some.  We will see if it gets sore again.

* Incline bench dumbbell curls (bodyhard curls)
          10@20
          8@25
          8@30
          8@35
          7@35
          8@30
          8@30
          8@30

* Lifefitness Ab Crunch Machine
          20@110
          20@110
          20@110
          20@110
          20@110

* Bent Over Barbell Rows
          10@135
          8@155
          8@175
          8@185
          8@195
          8@205
          8@195
          8@195
          10@135

* Stretched

* Pullups
          3,3,2

Workout Totaled 2 hours and 25 minutes.

Weighed in at 235. Bloat is still fading, which is good.
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #27 on: April 05, 2012, 02:22:26 PM »
4/5/2012 Ė Run During Lunch

Ran 5.15 miles in 47:30.   We kicked butt for the first 2 miles, second mile was an 8:36, but I ran out of steam when we hit the hills in the 4th mile.  9:13 miles, not too far off our normal pace.  Itís been almost 2 weeks since Iíve run that far.   I think I will try to get out for a run this weekend.
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #28 on: April 06, 2012, 09:51:48 AM »
4/6/2012 Ė Day 2 of my 4 day split

Got to the Gym at 6:15am.    Feeling good this morning!

* Stretch

* Cardio
        32 minutes on the step mill.

* Barbell Bench Press
          10 @ bar
          10 @ 135
          8 @ 185
          8 @ 205
          8 @ 225
          8 @ 225
          7 @ 225 :)
          8 @ 220 :)
          8 @ 220 :)
          8 @ 220 :)
         
Ab Work, Leg Raises/Knee Raises
          15/15
          15/15
          15/15
          15/15
          15/15

* Incline Dumbbell Press
          10 @ 50
          10 @ 60
          8 @ 70
          8 @ 75
          0 @ 80 :(
          8 @ 75
          8 @ 75
          8 @ 70
          8 @ 70

* Straight Leg Dead Lifts
          15@bar
          10@135
          10@185
          8@205
          8@225
          8@235
          8@245
          8@255
          8@265

* Incline Dumbbell Chest Flys
           10@25
           10@35
           8@45
           8@50
           8@50
           8@50 :)
           8@50 :)
           8@50 :)

* Chest Dips
          6*10 Ė Assisted

* Pushups
          6*10

* Stretch

Workout Totaled 2 hours 20 minutes.

Weighed in at 233lbs after the workout.   Bloat is almost gone.  Itís amazing that you can vary up 9 lbs and down 7 in 6 days.....  What a difference diet makes for water retention.

Awesome day on bench today, felt great.   I wanted to keep going, but I needed to leave something in the tank for the other exercises today.   
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #29 on: April 07, 2012, 10:24:08 AM »
4/7/2012 Ė Day 3 of my 4 day split

Got to the Gym at 6:15am.    Ready for a kick butt leg workout this morning!

* Stretch

* Cardio
          1 mile warm-up running on the track Ė 8:09 mile.
          30 minutes alternating punching the heavy bag, and running laps on the track
          6 * sprint lap/1 walking lap
          45 minutes total cardio

* Cable Tricep Push Downs
          12 @ 55
          10 @ 65
          8 @ 75
          8 @ 85
          8 @ 95
          8 @ 100 :)
          8 @ 95 :)
          8 @ 95 :)
          8 @ 90 :)
           
* Barbell Squats
          12@nothing
          12@bar
          10@95
          8@115
          8@135
          8@155
          8@175
          8@175
          8@175
          8@165
          8@155
          8@115

* Core Work
          Decline Bench Sit-ups Ė 4 sets of 30 with 35lb plate
          Decline Bench Russian Twists Ė 6 sets of 15 with 35lb plate

* Seated Hammer Strength Hamstring Curls, one leg at a time
          10 @ 35
          8 @ 55
          8 @ 65
          8 @ 70 :)
          8 @ 70 :)
          8 @ 65
          8 @ 65
          8 @ 65 :)

* Calf Extensions on Icarian seated incline machine
          12 @ 200
          12 @ 280
          12 @ 340
          12 @ 400
          12 @ 400
          12 @ 400
          12 @ 400
          12 @ 400

* Close Grip Bench Press
          10 @ bar
          10 @ 135
          8 @ 155
          8 @ 175
          8 @ 195
          7 @ 205
          8 @ 195
          8 @ 195
          8 @ 185

* Leg Press Machine, plate weight only
            12 @ 90
            10 @ 180
            8 @ 270
            8 @ 360
            8 @ 380
            8 @ 400
            8 @ 420
            8 @ 440

* Lower Back Extensions
          10 + 35lbs
          10 + 35lbs
          10 + 35lbs
          10 + 35lbs
          10 + 35lbs
          10 + 35lbs

* Stretch

Workout Totaled 2 hours and 45 minutes

Weighed in at 232 after the workout.   Just one lb more than last Sat, so the bloat is gone.

Great workout this morning.   Felt really strong.  Still working on the squat form and making sure I get good depth.   Doing the same on the leg press as well.  I feel like Iím making good progress on them.
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."