10 week program journal

The exercises are good...if you work chest 1x a week..9-12 sets would be the max!
Try 2 warm up sets and 2 sets of each movement to start...and squeeze every rep for all it is worth.
 

Always start with the least amount of work to get the results you want! 

 
Not the most amount of work!
 
You will finish faster and then getting out you will start healing faster...
You know about PWOs right?-->
http://www.discussbodybuilding.com/PWO_Shakes/m_97786/tm.htm

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175

yeah i drink them an hour after my workout i take cell mass right fater my workout also at my gym its really crouded when i go so i just hop on some where thats open i really need to get a home gym do you know any good ones i think i might try and buy a squat rach and a bench that can be a incline flat or decline

5/3/07
weight-221
height-6'1
bench-315
squat-425
incline-285
deadlift-425

goal for august
weight-230-245
bench-365
squat-475
dead lift-455
incline-315

Cell mass is not a PWO and does not help in the anabolic cycle.  That is, it does not keep you from going catabolic and does not keep you from losing muscle.  It is performance enhancer.
 
I have a Powerhouse with a squat rack, bench, pully...etc.  It was small and reasonable cost
 
There are so many different ones...also PM veggeep about what he has..and his recommendations..he looking into everything that is out there!
 
I am 3000 miles from my home gym and so I use a tiny gym in a bag...must work though...I am gaining 1-2 pounds of lean mass a week.

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175

cell mass says take it immediatley after a workout but it also recommends on a empty stomach.....wait does that mean i can drink a shake after that?? and is whey protein 2 scoops good enough or should i add more stuff? and im thinking of buying a power rack so i can squat dead power clean bench incline decline and a set of dumbells

5/3/07
weight-221
height-6'1
bench-315
squat-425
incline-285
deadlift-425

goal for august
weight-230-245
bench-365
squat-475
dead lift-455
incline-315

Read that link I gave above...Post work out, take the whey WITH high GI carbs...like juice.
 
Perhaps 15-20 minutes after the Cell mass..no more than 30 minutes after you stop training.
 
Yea, mine has a rack on it.  Helps with squats, bench, etc...Deads I start from the floor.

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175

THURSDAY LEGS WEEK2
today went great me and frank squated and we wnt real light cardio and heavy abs we are working squat up every week to eventually get to 405 so ithis is going to be great here it is

NUTRICION
calories-3055
fat-113
carbs-270
protein-252

TRAINING
squats-
95 6
135 6
185 5
195 5
205 5
225 5
all easy moving up next week

seated toe raises-
90lbs 2 sets 10

cardio-
walking 17 min
running 8 min
we were mostly talking :(

abs-
decline crunches-
4 sets 25 reps
leg raises-
2 sets 10 reps
twist thingys-
3 sets 20 reps

5/3/07
weight-221
height-6'1
bench-315
squat-425
incline-285
deadlift-425

goal for august
weight-230-245
bench-365
squat-475
dead lift-455
incline-315

FRIDAY WEEK2
terrible eating because i partyed alot i should have ate more dammit im pissed but my training did good im ready for tommorow

NUTRICION
calories-1914
fat-66
carbs-145
protein-161

TRAINING
barbell curl-
45lbs 10
65lbs 12
75lbs 10
95lbs 4
75lbs 8
65 lbs 10

seated dumbell curl-
25s 11,7,10

shrugs with dumells-
30s 25
40s 20
50s 20
60s 15
70s 15
50s 20
50s 20

5/3/07
weight-221
height-6'1
bench-315
squat-425
incline-285
deadlift-425

goal for august
weight-230-245
bench-365
squat-475
dead lift-455
incline-315

SATURDAY WEEK2
saturday went ok eccept i didnt do my full workout

NUTRICION
didnt record my eating for the weekend

TRAINING
1 board press-
225 5
245 2
250 2
255 1
260 fail
260 1
265 1
270 almost

smith incline-
155 12
165 10
175 8
185 6
195 5
225 1

5/3/07
weight-221
height-6'1
bench-315
squat-425
incline-285
deadlift-425

goal for august
weight-230-245
bench-365
squat-475
dead lift-455
incline-315

SUNDAY WEEK2
so today i did real good i switched my stance and i love squats now i think im going to do great in squats

NUTRCION
didnt record

TRAINING
squat-
225 10
275 3
285 1
295 1
305 1
315 1
325 failed ran out of energy

squat machine-
360 10
450 5
540 1

seated calve raise-
90 20
116 15
135 10

leg curl-
80 12
100 10
110 6

decline crunches
4 sets 20
leg lifts
2 sets 10
twisty thingys
3 sets 30 move up to dunmbell now

5/3/07
weight-221
height-6'1
bench-315
squat-425
incline-285
deadlift-425

goal for august
weight-230-245
bench-365
squat-475
dead lift-455
incline-315