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Al19067
08-03-2009, 07:55 PM
8/3/09

Today I had around 3800 calories and so far since last Monday I gained around 4 pounds so everything is going good

BGB modified

Deads
5x3 at 315lbs last set with 335lbs

Bb row
3x8 at 175lbs

Cablew row
3x8 at 175lbs

Bench bb press
5x3 at 245lbs last 2 sets with 250lbs

Incline db
3x6 with 100lbs I usually get the first one for 8 reps

Dips
Bw for 8 reps for 2 sets

Incline situp with 10lbs 3x8

I'm trying to gain size, I hope my reps are enough to do that, if not please let me kno, I'm running 5x3 for next 4 weeks then going back to 5x5

Al19067
08-04-2009, 12:32 PM
8/4/09

Atg squats
5x3 at 280lbs

Step ups
3x8 with 40lbs db

Seated leg curl
3x10 with 110lbs

Bb curl
4x8 with 85lbs

Hammer curl
3x10 with 45lbs db

Today felt good at the gym I ate 2 meals b4 I came about 1100 cals

Al19067
08-10-2009, 07:44 PM
Friday 8/7/09

Upper body

Pullups
5 x 8,7,6,6,6

Wide grip pull down
3x 10 at 175lbs

Shoulder press barbell
5x5 at 170lbs

Laterals
3x10 at 25lbs db

Curls ss with pushdowns
3x10

Al19067
08-10-2009, 07:50 PM
Monday 8/10/09

Upperbody

Deadlifts
5x3 at 335lbs

Bb row
3x8 at 180lbs

Cable row
3 x10,8,8 at 180lbs

Flat bench
5x3 at 250lbs

Db incline press
3x7,6,6 at 100lbs dbs

Dips
2xfail

Al19067
08-11-2009, 08:16 PM
Tuesday 8/11/09

Squat
5x3 at 280lbs

Leg press
3x8 at 7plate on each side

Leg curls
3x10 at 100lbs

Bb curls
3x8 at 85lbs

Hammer curls
3x10 at 45lbs db

Today felt good, squats were easy

Al19067
08-13-2009, 08:06 PM
Thrusday 8/13/09

Upperbody

Pullups
5x8x7x7x6x6

Hammer pulldowns
3x8 at 225lbs

Wider grip pulldown
3x8 at 175lbs

Seated miltary press
5x 170x170x175x185 then 205 for 2 reps (new PR)

Laterals
3x10 at 25lbs