Workout

 - I decided that i'll do upper/lower/upper/lower/upper/lower *6 days a week* because it will force me to be strict with diet/rest/etc. If it's only 3 days a week full body, i'll  become lazy with my diet and rest just because ill have 4 days off to do whatever.

-In addition, after this i'm going to go on Madcow 5X5 which is 3 days a week, full body so why keep it boring on HST.

UPPER
Incline
Pullup/pulldown
DB Flat
Row
OHP
Skull Crushers
Biceps

LOWER
Squat
DL
Leg Press
Side Laterals
Hypers
Calves
Abs

JOURNAL

12's -  Upper Body (1)
Incline - 2x120x15
Pulldowns - 2x15
Flat DB Bench - 2x35x15
Rows - 2x115x15
OHP - 2x75x15
Skulls - 2x20x15
Curls - 3x12

I did 15 reps instead of 12 reps for some reason. I guess i thought i was supposed to be doing 15's in my head! lol, i guess i'll do 15's for lower body tomorrow just to even it out, then from then on i'll do 12's.

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12's - Lower Body (1)
Squat - 2x135x12
DL - 2x160x12
Hypers - 2x12
Leg Press - 3x10
Side Laterals - 3x20
Calves - 3x10

Man, doing light high rep squats and deads back to back 7am with a cold is NOT FUN.

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THURS. 12's - UPPER BODY (2)
Incline - 2x125x12
Pulldown - 2x12
DB Flat - 2x40x12
Row - 2x120x12
OHP - 2x80x12
Skulls - 2x30x12
Hammer Curls - 3x10

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FRIDAY - LOWE BODY (2)
SQ - 2x145x12
DL - 2x165x12
Leg Curls - 2x12
Side Laterals - 3x20
Calves - 3x10

I ahte the 12's...using "baby" weights, a little ego in my way lol..but i got to stick with it, i know it works from expereicne, gotta keep telling myself to stick with it. Lower Body felt alright. Been having no energy for abs though at the end...i guess squats and deads are the best ab exercises anyway.

JOURNAL

12's - UPPER BODY (3)
Incline - 2x135x12
Pulldown - 2x12
Flat Db - 2x50x12
Rows - 2x125x12
OHP - 2x85x12
Skulls - 2x40x12
Zottman Curls - 30x12, 30x10, 40x8

Good workout. Popped 4 RPM's and was psyched up and pumped up! Good product from the first day, should be fun.

JOURNAL

been busy. on my second week of 8's:

tuesday + wedensday's sessions

TUESDAY - UPPER
Incline - 2x145x8
Pullup - 2xBWx8
DB Bench - 2x60x8
Rows - 2x140x8
Overhead Press - 2x95x8
Weighted Dips - 2x25x8
EZ Curls - 50x12 - 70x12

WEDENSDAY - LOWER
Squats - 2x205x8, 6
Deadlists - 2x230x8
Side Laterals - 20 - 15 - 10
Calves - 2x10
Abs

both great workouts. feeling really sore.

JOURNAL

FRIDAY - UPPER
Incline - 2x150x8
Pullup - 2xBWx8
DB Bench - 2x65x8
BB Row - 2x145x8
OHP  - 2x100x8
Weighted Dips - 2x30x8
EZ Curls - 70x10, 90x10

work scedule messed this week up. i hate work

JOURNAL

looking good man good luck on it :D

219 weight trying to lower 217 now. 2 months later. lol.
250 bench
305 squat
345 deadlift

PULL

DEADLIFTS
135 x 3 (w.u)
225 x 3 (w.u)
275 x 3
275 x 3
275 x 3
275 x 2
275 x 1
275 x 3

WEIGHTED PULLUPS
15 x 5
15 x 3
15 x 3
15 x 3
15 x 2
15 x 3
15 x 3
15 x 3

Supported BB Curls (impossible to cheat)
8 x 70 x 3

Chest Supported Row
8 x 70 x 3

Face Pulls
3 x 10

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got a little back injury, back in the gym, read up on westside methods and came across the Westside For Bodybuilders/ heres day 1

FRIDAY - ME Upper
CLOSE GRIP BENCH PRESS:
135 x 5 warmup
165 x 5 warmup
185 x 3
185 x 3
185 x 3


BICEP DOMINANT GRIP CHINS:
4x6 30 second descents

DUMBBELL FLAT BENCH:
70 x 6
80 x 5
80 x 5

BARBELL ROWS:
135 x 6
135 x 6
135 x 6
135 x 6

SKULL CRUSHERS:
40 x 15
60 x 12

CABLE LATERALS:
2x15

really really tough. wanted to see where my "strength" is at, so the numbers are gonna be for the next 3 weeks for ME upper days:
80, 85, 90 for 6 reps on DB Flat bench
185, 190, 195 for 3-5 reps on CGBP
135, 140, 145 for 6 reps on Rows
keep pumping out reps with light skull crushers and laterals

sunday will be ME lower

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