My Log
 

Figured I would start a training log, I'll see if I can keep it current!

Yesterday was Shoulders, Triceps, and abs

Seated laterals-1 WU set of 12 reps followed by 3 working sets of 8
Lateral cable raises- 1 WU set of 15, 3 working sets of 8-10
Standing barbell shoulder press-1 WU set of 12, 3 working sets of 5
Seated dumbbell press- 3 working sets of 8
Barbell front raises- 3 working sets of 10
Shrugs- 3 working sets of 8-10
Tricep push down- 1 WU of 15, 3 working sets of 8-10
Diamond push-ups- 3 of 15
Lying cross chest DB extensions- 3 working sets of 8-10
Dips-3 of 15
Decline crunches 2x25
Cable crunch 2x25
Hanging leg raises 2x25

give us some pix :cool:

I'll upload a pic and my back workout today

Today was back and calves day...just finished up post meal


Pull ups-3x12
Barbell rows-1 WU set of 12, 2 working sets of 8-10
Single arm DB rows-3 working sets of 8-10
Seated cable pulls close grip- 3 working sets of 8-10
Seated low row machine- 3x8-10
Bent over rear delt raises-3 working sets of 8-10
Hyper extensions (weighted)- 3x12
Deadlift-1 WU set of 12 reps, 1 working set of 3
Seated calf raises-3x8-10

* I keep all time in between sets to 1 min, no more than 1:30.

6' 205lbs...not sure of my BF...maybe between 11-13?

looking well so its working for you
that does seem like lot though how long does that all take

I train for an hour. I'm really strict on my time between sets so it doesn't take me long to get through the workout. I also will superset sometimes. But, I despise cardio so I justify not doing it by lifting as heavy as I can with minimal rest in between sets, which really gets me sweating and feeling wore out.

Yesterday was off
Today is chest, bi's and abs

Incline barbell bench-1 WU set, two working sets of 8
DB flat bench-3 working sets of 8
Seated hammer strength bench-2 working sets of 8
Seated incline hammer strength-2 working sets of 8
Dips (lean forward)-2x15 (superset with flies)
Flies-2x15
Barbell curl-3x8 (superset hanging leg raise)
hanging leg raise-3x15
Standing DB curl-2x8-10 (superset decline crunches)
superset decline crunch-3x15
Hammer curl-2x8-10

Leg day

Leg press- 2 WU sets of 15, 3x8
Squat-1 WU set of 10, 3x8
Box squat- 2 heavy of 3 reps
Leg extension-3x10 (superset leg curl)
Leg curl-3x10
Romanian dead lift-3x10
Standing calf raises3x20

* I have torn cartilidge in my left knee and have an upcoming knee surgery so my leg workouts are as intense as I can handle pain wise. Trying to get my legs as strong as I can before I go under the knife.

Took the weekend off

Today is Shoulders, tris, abs

Seated laterals-1 WU set, 3x8-10
Seated smith machine barbell press, 3x6-8
Upright row-3x8-10
Standing barbell front raises-3x8-10
Smith machine shrugs-4x8-10
Dips-3x20
Rope pulldowns-3x8-10
Single arm overhead DB press-3x6-8
Decline crunches-3x25
Wood choppers-3x10 each side
Hanging leg raises-3x10