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    Here is a progress pic I took it at 5 weeks out....

    Here is a progress pic I took it at 5 weeks out. Just an ab shot.
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    Day 2 3/26/12 back 1 arm t-bar rows ...

    Day 2 3/26/12
    back

    1 arm t-bar rows

    1x16@4-25’s
    1x12@4-25’s
    1x12@4-25’s
    1x12@4-25’s
    1x18@3-25’s
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    DAY 1 3/24/2012 ...

    DAY 1 3/24/2012

    chest/triceps/shoulders/back

    Incline dumbell press – Do these on a low angle, about 20 to 25 degrees. Doing sets of 8 all the way up until I can’t get 8. Lock out and flex...
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    I haven't been on here in forever! Training has...

    I haven't been on here in forever! Training has still been going great. On Saturday I will be 4 weeks out.
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    Thanks Coke. I added a few more days. Hopefully I...

    Thanks Coke. I added a few more days. Hopefully I get the rest done tomorrow.
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    Day 6 3/1/2012 Seated leg curls – 1x12@225...

    Day 6 3/1/2012
    Seated leg curls –

    1x12@225 1x10@225 1x8@225 1xfail@225 + partials to fail

    Leg press – 4x8

    1x14@11
    1x12@12
    1x11@12
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    Day 5 – shoulders and arms 2/29/2012 Rear delt...

    Day 5 – shoulders and arms 2/29/2012

    Rear delt machine – 3 sets of 25 with a 1 second flex at the contracted position.
    1x25@162.5 1x25@150 1x25@137.5

    6-ways: 4 sets of 10 with 60 second rest...
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    DAY 3: BACK 2/27/2012 Old-School T-bar rows– 4...

    DAY 3: BACK 2/27/2012

    Old-School T-bar rows– 4 sets of 10 with a good weight. Bending over almost parallel to the ground. (2-3 min)

    1x16@5 plates
    1x15@5 plates
    1x12@5 plates
    1x12@5 plates...
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    Thanks Coke. You are right, everything is covered.

    Thanks Coke. You are right, everything is covered.
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    DAY 1 – Chest and Shoulders 2/25/2012 Incline...

    DAY 1 – Chest and Shoulders 2/25/2012

    Incline dumbell press – Used an angle of about 20 to 25 degrees. Instead of continuous tension I squeezed at the top for 1 second and then used 3 second...
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    Day 6 2/23/2012 Lying leg curls – 1x12@225...

    Day 6 2/23/2012
    Lying leg curls –

    1x12@225 1x10@225 1x8@225 1xfail@227 + partials to fail

    Leg press – 4x8

    1x8@11
    1x12@13
    1x11@13
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    Day 5 – shoulders and arms 2/22/2012 Rear...

    Day 5 – shoulders and arms 2/22/2012

    Rear delt machine – 3 sets of 25 with a 1 second flex at the contracted position.
    1x25@150 1x25@140 1x25@130

    6-ways: 4 sets of 10 with 60 second...
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    My strengths are probably chest, shoulders,...

    My strengths are probably chest, shoulders, traps, quads I would say.



    This is a good question. I think they key is to keep switching it up. High volume, low volume, high reps, lower reps,...
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    DAY 3: BACK 2/20/2012 Old-School T-bar rows– 4...

    DAY 3: BACK 2/20/2012

    Old-School T-bar rows– 4 sets of 10 with a good weight. Bending over almost parallel to the ground. (2-3 min)

    1x16@5 plates
    1x15@5 plates
    1x12@5 plates
    1x12@5 plates...
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    I'm all caught up on my updates now. On Saturday...

    I'm all caught up on my updates now. On Saturday I was 10 weeks out. The last 2 weeks I weighed in at 221 first thing in the morning. So I am upping my cardio this week to 5x a week instead of 3. I...
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    DAY 1 – Chest and Shoulders 2/18/2012 Incline...

    DAY 1 – Chest and Shoulders 2/18/2012

    Incline dumbell press – Used an angle of about 20 to 25 degrees. Instead of continuous tension I squeezed at the top for 1 second and then used 3 second...
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    You know it bro!

    You know it bro!
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    Day 6 2/16/2012 Lying leg curls – ...

    Day 6 2/16/2012
    Lying leg curls –

    1x12@225 1x10@225 1x8@225 1xfail@227 + partials to fail

    Leg press – 4x8

    1x8@7
    1x8@8
    1x8@9
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    Day 5 – shoulders and arms 2/15/2012 Rear...

    Day 5 – shoulders and arms 2/15/2012

    Rear delt machine – 3 sets of 25 with a 1 second flex at the contracted position.
    1x30@175 1x25@162.5 1x25@150
    6-ways: 4 sets of 10 with 60 second...
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    Strong workouts Coke. Keep hitting it hard.

    Strong workouts Coke. Keep hitting it hard.
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