[SkinnyGuy]

thought my journal could use a little motivation

[YOUTUBE]GKVU0dfjO3c[/YOUTUBE]

[SkinnyGuy]

Shoulders and legs

Db shoulder press
3*10-8-8

Leg press (modified- I can't fully extend unless i roll back on one of my heals so I go lower and not all they way back up)
10*15

Seated Military press
4*8-8-8-6

Leg extensions
10*10

Arnold press
3*8

shoulder shrugs barbell
4*10-8-8-8

Leg adductors
10*10

Lateral raises cables
3*10

front raises cables
3*10

Leg abductors
10*10

Work out went well. I'm still getting stronger...knee started to bother me so I did not push it and do leg curls. Obviously I did decide to go with a volume approach on legs let's hope it helps. Ugh my tolerance is way down I mean I'm alright while working out but man driving is a bear and I'm training some one at work that sucks at life so I find my self haveing to check myself often. Basically I'm being a lot nicer to people right now than when I'm not on cycle just incase.

[SkinnyGuy]

Alright alright alright
Decided to skip the rest day and see how it feels.

Back and bi's
Deads
4*10-8-8-6

Standing rows
3*8(these are starting to feel great!)

Flatbar curls
3*8

Sitting one armed rows
3*8

Standing db curls(no rest)
50lbs*10
45*10
40*10
35*8

Close grip lat pull down
3*8

Incline bench curls
3*8-8-6

Wide grip lat pull down
3*8

Reverse cable cross overs
3*10

Curl machine
4*10-8-8-8

Wow ok that hurt oh well. Alright I have been literally forcing myself to eat I have NEVER had a problem before I think it might be the dbol. But other than that everything is gravy baby. I'm making some good gains so far. Still got a long way to go.

Wha-tuh-tahh!!!

[SkinnyGuy]

Chest and tri's

Alright this time I'm going to put weights in give you guys an idea of how small I am compared to you cats. oh and I do warm up sets but I don't put them in.

Bench press machine
8*170
8*190
8*210

Over head tricep push(db)
8*70
8*80
8*90
8*100
8*110

Db flys
8*30
8*35
8*40

Db skull crushers
8*30
8*32.5
8*35

Standing cable flys(pause and squeeze at the end starting high ending low)
10*20
10*22.5
10*25 (so pumped right here, felt huge)

Tricep push down (flat-bar)
8*65(use this set to get my grip right I always have issues at first)
8*72.5
8*80

Standing flys(pause and squeeze starting below the shoulder ending in front of the face straight arms)
8*12.5
8*15
8*15

Tricep push down (rope)
8*50
8*50
8*50
hahahahah yeah buddy those were slow

One handed Tricep pull down reverse grip (cable)
10*12.5
10*15
8*15

Close grip bench(about 8 inches apart)
8*95
8*115
8*135
(Got some help on the last rep)

Woo hoo I do t know about you guys but I'm tuckered and ready to eat!!! Man doing those flys and squeezing after each rep killlled me. I usually push through them but I decided to try something a little different

[SkinnyGuy]

Oh and if there is anybody reading this trying to figure out the exercises I'm talking about. I apologize I do not know all the exact names of the exercises I'm doing never cared to remember plus the same crap has twelve different names. Just do my best to create a picture..

[SkinnyGuy]

Shoulders and legs

Leg press
90lbs*10*10

Shoulder press db
55*10
65*8
70*8

Leg curl(hahah this machine only has numbers not weights. I did it on 5)
10*10

Seated Military press (smith machine)
115*8
135*8
155*8
165*3 and a half

Leg extensions (level 5. These killed my knee so stopped early)
6*10

Shrugs (went a little nuts with these today! I kept moving up cause I never failed)
205*8
225*8
245*8
295*8
315*4

Arnold press
35*8
35*8
40*8

Leg adductors(level 7)
10*10

Seated dumbbell lateral raises
30*8
35*8
40*8
45*10(these were jut intended to kill me)

Sit-ups on ball
3*15

Sit up machine
3*20

I tried a new leg press machine and thing went much better!! Shoulders feel great... Grr ran out of weight gainer and two days till pay day.

[SkinnyGuy]

Back and bis

Dead lifts
185*8
205*8
225*8

Standing bent over rows
115*8
125*8
135*8

Standing db curls(no rest)
55*10
50*10
45*10

Close grip pull down
140*8
140*8
145*8

Wide grip standing lat push down
60*8
65*8
70*8

Wide grip lat pull down
100*8
105*8
120*8

Standing EZbar curls
95*10
95*10
95*10(had to rush these I normally move up to 115 but I had to get my daughter from one part of the club to the next. Lol)

Mercury starters db
55*8
65*8
75*8
90*8

curl machine
3*10
changed my position and did them one armed
3*8

Ball sit ups
3*15

Ab machine
3*20

Got a really good work out in today felt really good. I'm trying to do more stomache I've been neglecting it and it shows.

[SkinnyGuy]

Chest and tri's
Bench press machine
190*8
210*8
220*4 and a half

Overhead tri's db
70*10
90*8
100*8
110*8

Db flys
35*8
40*8
45*8

Db skull crushers
30*8
32.5*8
35*8

Tricep push down flat bar
80*10 used a different machine than usual and this one was harder with the same weight?
70*8
70*8

Standing cable flys(high to low)
20*9
25*9
27.5*8
squeezing at the end of those kills me

Tricep push down rope
40*10
50*10
60*8
feel the burn yet I do

Stand cable flys(low to high)
20*8 three sets

One handed Reverse grip tricep pull down
17*8 three sets

Good f'n work out... Time for a big plate of whole wheat pasta and a table spoon of olive oil.

[SkinnyGuy]

Good afternoon fellas

Legs and shoulder (yesterday)

Leg press
180*8
230*8
270*8

One handed shoulder press
55*8
65*8
70*8
75*7(left shoulder started to hurt)

Barbell Shrugs
225*8
275*8
295*8
295*8

Leg curls
3*8

Seated military smith machine
115*10
125*8
135*8
145*8

Dumbbell shrugs
70*10
80*10
85*10
85*10

Arnold press
35*8
40*8
45*8

Leg adductors
Full stack minus one
3*8

Seated lateral raises db
30*8
35*8
40*8
45*8(last ones were not pretty)

Front raise cable
15*8 three sets

Leg abductors
3*8

Lol threw some bis and tri's on ther for the pump goin to tahoe and just want the pump. Felt awsome

[SkinnyGuy]

Did back and bis on sun but forgot the work out but it was similar to above.

Did chest and tri's
Bench press machine
170*8
190*8
210*8
210*8
210*8
190*10
170*10 my chest sucks I'm going to start actual Bench again ugh hope my shoulder can handle this.

Over head tri's
70*10
80*8
90*8
100*8
110*8

Bench flys
35*8
40*8
45*8
might start doing db press again also.

Easy bar skull crushers
85*8
95*8
105*8

Standing cable flys
25*8
30*8
25*10

Tricep push down(rope)
40*10
50*8
60*8
70*8

Standing flys (low to high straight arms)
25*8 three sets

One handed tricep pulldown reverse grip
12.5lbs*10
15*10
17.5*10

Man i puff up like a balloon now in the gym. On an off note I have removed dbol from the experiment. So test e from here on out lol I have a lot of dbol left. Saving it for the future......