I am hoping to get a few things from my online journal

1. Continue to Gain strength
2. Continue on a cutting cycle to drop another 13 or so pounds over the next 3 months.
3. Reveal any major holes in my theories and or program.

So in advance thanks for your help.

:: Background ::
At Age 22:: started lifting, while having no Idea what I was doing, becuase as a 2nd year student in design college I gained 25 pounds and was 225 with a 39'' waist.

At Age 23:: Due to illness lost 50 pounds in 7 months then turned after ending a bad relationship and packed 10 pounds of muscle onto a leaner me. ( I moved and had two gym rats take me under their wing and I finally saw gains).

At Age 24:: Graduated College, quite smoking, while continue to lift and refine my rountines in the gym. ( school was very demanding and left very little energy or any athletics but I still managed to make it 3 times a week in the gym )

Now Age 25::
Height 5'10''
Weight 204
No clue what my body fat percentage is.
Waist 34
Chest 47
arms ?
I know I wear a 48 regular sport coat.
I am 3 weeks past my last creatine(bulk 3100cals) cycle and am going to ride out the rest of the year on 6-oxo protein and a clean diet. I gained a little more fat than I wanted.
I am current floating between 2400 - 2100 Cals a day and 150 - 200g protein.
( Known weekness is beer, and am working on it )

I am also including some relaxed pics ( i took so I could photoshop on my upcomming tattoo) as a place to start.




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SHOULDERS & ABS

Abs
Weighted Situps :: 4 x 12 @ 15 pounds
Weighted LegRaises :: 4 x 10 @ 10 pounds
Cable Oblique Standing Crunches 4 x 10 @ 140 pounds
Standing Straight Arm PullDowns 4 x 10 @ 40 pounds

Shoulders
Lateral Arm Raises
8 @ 15 pounds
8 @ 15 pounds
8 @ 15 pounds
8 @ 10 pounds ( shoulder started hurting )

Lat Pull Downs
8 @ 160 pounds
8 @ 170 pounds
8 @ 160 pounds
8 @ 160 pounds

Military Press ( Hammer Strength / Weight Per Side )
8 @ 45 pounds
8 @ 90 pounds
8 @ 115 pounds
6 @ 120 pounds
8 @ 90 pounds ( did an extra set because I wasn't satisfied )

Shoulder Shrugs
8 @ 95 pounds
8 @ 95 pounds
8 @ 95 pounds
8 @ 90 pounds

In put welcome at all times

FLOOR PRESS FRIDAYS!!! (Chest Day)

Floor Press (Bench Press with out the Floor)
8 @ 145 pounds
8 @ 225 pounds
8 @ 265 pounds
8 @ 225 pounds

Inclide Press
8 @ 90 pounds
8 @ 90 pounds
8 @ 80 pounds
8 @ 80 pounds

Peck Deck
8 @ 140 pounds
8 @ 140 pounds
8 @ 140 pounds
8 @ 150 pounds ( Thought I could still push it a bit... and I did a solid 8 )

Lower Flys
8 @ 50 pounds
8 @ 50 pounds
8 @ 50 pounds
8 @ 50 pounds

Weight at the end of the Week :: 202

Monday ( abs )
Weighted Situps :: 4 x 12 @ 15 pounds
Weighted LegRaises :: 4 x 10 @ 10 pounds
Cable Oblique Standing Crunches 4 x 10 @ 140 pounds
Standing Straight Arm PullDowns 4 x 10 @ 40 pounds

I also walked for about 20 minutes on the treadmill... Jesus I felt horrible.

Tuesday
::- I went to a diffent location tonight. It's nice to do this to change things up but I also have no Idea how heavy their bars are so my weights may be off by 5 ( on the light side.

Standing Curls ( Bent Bar )
10 @ 75 pounds
8 @ 95 pounds
8 @ 105 pounds
8 @ 115 pounds

Standing DB Hammer Curls
8 @ 35 pounds
8 @ 35 pounds
8 @ 35 pounds
8 @ 30 pounds

Superman ( Had a tough time maintaing good form, the cables aren't infront of a mirror)
8 @ 70 pounds
8 @ 80 pounds
8 @ 75 pounds
8 @ 75 pounds

Standing DB Curls w/Twist
8 @ 35 pounds
8 @ 35 pounds
8 @ 35 pounds
8 @ 30 pounds
8 @ 25 pounds

Tri's
Extensions w/ Rope ( Double top pulley )
8 @ 70 pounds
8 @ 70 pounds
8 @ 80 pounds
8 @ 80 pounds

Incline Skull Crushers
8 @ 95 pounds
8 @ 105 pounds
8 @ 115 pounds
8 @ 115 pounds

Seated Single DB overhead extensions
8 @ 90 pounds
8 @ 100 pounds
8 @ 100 pounds
8 @ 100 pounds

Single Reverse Extensions ( Double Top Pully )
8 @ 30 pounds
8 @ 30 pounds
8 @ 30 pounds
8 @ 25 pounds

Damn I felt terrific tonight a good session. I did eat a good meal before hand though.

Thoughts?

Chest

Flat DB Press
8 @ 65 pounds ( warm up )
8 @ 100 pounds
8 @ 100 pounds
9 @ 100 pounds ( lat rep killed me )

Inclide Press
8 @ 85 pounds
8 @ 85 pounds
8 @ 85 pounds
8 @ 85 pounds

Cable Flys
8 @ 110 pounds
6 @ 120 pounds ( Started to break form )
8 @ 90 pounds
8 @ 90 pounds

Peck Deck
8 @ 150 pounds
8 @ 150 pounds
8 @ 150 pounds
8 @ 140 pounds

FRIDAY Shoulders & Abs

Lateral Arm Raises
8 @ 15 pounds
8 @ 15 pounds
8 @ 15 pounds
8 @ 10 pounds

Frontal Arm Raises
8 @ 35 pounds
8 @ 45 pounds
8 @ 45 pounds
8 @ 40 pounds

Military Press ( Hammer Strength / Weight Per Side )
8 @ 90 pounds
6 @ 115 pounds ( handle was slipping
8 @ 105 pounds
8 @ 105 pounds

Lat Pull Downs
8 @ 170 pounds
8 @ 170 pounds
8 @ 160 pounds
8 @ 160 pounds

Shoulder Shrugs
8 @ 95 pounds
8 @ 95 pounds
8 @ 95 pounds
8 @ 95 pounds

One Arm Rows
8 @ 75 pounds
8 @ 85 pounds
8 @ 75 pounds
8 @ 75 pounds

Reversed Standing Fly's with Cables
8 @ 45 pounds
8 @ 50 pounds
8 @ 50 pounds
8 @ 50 pounds

Weighted Situps :: 4 x 12 @ 15 pounds
Weighted LegRaises :: 4 x 10 @ 10 pounds

Arms

Standing Curls ( Straight Bar )
8 @ 85 pounds
8 @ 95 pounds
8 @ 95 pounds
8 @ 95 pounds
8 @ 85 pounds

Standing Hammer Curls ( Rope )
8 @ 85 pounds
8 @ 100 pounds
8 @ 100 pounds
8 @ 100 pounds

Standing DB Curls w/Twist
8 @ 30 pounds
8 @ 40 pounds
8 @ 40 pounds
8 @ 40 pounds

Superman
8 @ 70 pounds
8 @ 80 pounds
8 @ 75 pounds
8 @ 75 pounds


Tri's
Extensions w/ Rope
8 @ 100 pounds
8 @ 110 pounds
8 @ 100 pounds
8 @ 90 pounds

Seated Single DB overhead extensions
8 @ 95 pounds
8 @ 95 pounds
8 @ 95 pounds
8 @ 95 pounds

Single Reverse Extensions
8 @ 40 pounds
8 @ 45 pounds
8 @ 50 pounds
8 @ 50 pounds

Pull Downs
15 @ 160 pounds
15 @ 160 pounds
15 @ 160 pounds
15 @ 160 pounds

Floor Press (Bench Press with out the Floor)
8 @ 145 pounds
8 @ 225 pounds
6 @ 275 pounds
8 @ 225 pounds

Inclide DB Press
8 @ 95pounds
8 @ 95 pounds
8 @ 95 pounds
8 @ 95 pounds

Peck Deck
8 @ 150 pounds
8 @ 160 pounds
8 @ 160 pounds
8 @ 160 pounds

Cable Fly's
8 @ 120 pounds
8 @ 120 pounds
8 @ 110 pounds
8 @ 110 pounds

Damn i had a bad day at work... But I was able to get it out in my work out...

11.10.08 - ABS & Shoulders

Lateral Arm Raises
8 @ 15 pounds
8 @ 15 pounds
8 @ 15 pounds
8 @ 15 pounds

Frontal Arm Raises
8 @ 45 pounds
8 @ 45 pounds
8 @ 45 pounds
8 @ 40 pounds

Military Press ( Hammer Strength / Weight Per Side )
8 @ 90 pounds
6 @ 100 pounds
8 @ 95 pounds
8 @ 95 pounds

Shoulder Shrugs
8 @ 100 pounds
8 @ 100 pounds
8 @ 100 pounds
8 @ 100 pounds

Weighted Situps :: 4 x 12 @ 15 pounds
Weighted LegRaises :: 4 x 10 @ 15 pounds
Cable Oblique Standing Crunches 4 x 8 @ 140 pounds
Standing Straight Arm PullDowns 4 x 8 @ 70 pounds

Arms

Standing Curls ( Bent Bar )
8 @ 85 pounds
8 @ 115 pounds
8 @ 105 pounds
8 @ 105 pounds

Standing DB Hammer Curls
8 @ 30 pounds
8 @ 40 pounds
8 @ 35 pounds
8 @ 35 pounds

Preacher Curls (machine
6 @ 65 pounds
8 @ 55 pounds
8 @ 55 pounds
8 @ 45 pounds

Superman
8 @ 70 pounds
8 @ 70 pounds
8 @ 70 pounds
8 @ 70 pounds


Tri's

Skull Crushers
8 @ 105 pounds
8 @ 115 pounds
8 @ 115 pounds
8 @ 115 pounds

Single Reverse Extensions
8 @ 40 pounds
8 @ 45 pounds
8 @ 45 pounds
8 @ 45 pounds

Pull Downs
15 @ 160 pounds
15 @ 160 pounds
15 @ 160 pounds
15 @ 160 pounds

24min on the bike on hills @L8

I was going to wait out and hold off on cardio and was hoping to be able to drop weight but today I weighed in at 206 and while I am stedily gaining strength I am not happy with my weight gain so.

Today I spent 35 min on the treadmil and got 4 miles in. I am also going to return to my fitday journal. I seem to have unwanted calories in my diet somewhere and need to flush them out.

LAST WEEK:: I did cardio x4 2x bike 2x treadmill and did arms and chest ( traffic was too heavy on friday to get to the gym and still meet for dinner). Also this journal has been suffering because I am currently in process of moving and well.. I forgot.

MONDAY ::
Lateral Arm Raises
8 @ 15 pounds
8 @ 15 pounds
8 @ 15 pounds
8 @ 15 pounds

Frontal Arm Raises
8 @ 45 pounds
8 @ 45 pounds
8 @ 45 pounds
8 @ 40 pounds

Military Press ( Machine - Perside ) ICARAN
8 @ 25 pounds
6 @ 35 pounds
8 @ 40 pounds
8 @ 40 pounds

Lat Pull Downs
8 @ 160 pounds
8 @ 170 pounds
8 @ 150 pounds
8 @ 140 pounds

Shoulder Shrugs
8 @ 100 pounds
8 @ 100 pounds
8 @ 100 pounds
8 @ 100 pounds

Seated Rows
8 @ 160 pounds
8 @ 170 pounds
8 @ 150 pounds
8 @ 140 pounds

Then 45 minutes on the treadmill.