10 week program journal

2/27/06 FIRST WEEK OF TRAINING
measurements
waist-34
chest-42
bicep-15 1/2
forearm-12 1/2
leg-23 1/2
calves-17
hip-39
wrist-7
ankle-10
neck-15
AGE-16
WEIGHT-1959(NOT 100 % SURE)
maxs
bench-275
squat-275
front squat-275
dead lift-315
curls-35s
incline-225
decline-275

NUTRICION
2558 calories i intook yesterday
111 fat(g)
110 Protein(g)

TRAINING
t-bar row-45lbs 3 sets 12 reps
lat pull-4 45s total 3 sets 12 barely(acouple might not have gone done all the way
hammer curls-35s 4 sets each arm 12,10,9,8
pulldowns to front-120lbs  3 sets 12,10,10
seated row-130lbs 2 sets 12,5

SUPPLEMENTS
2 scoops NO-XPLODE 25 min before exact
cell mass 1 scoop within 3 min after exact
nitrean(protein) 1 scoop 6 hours after that
cell mass 1 scoop 3 hours after that

noted- today i was side tracked at the pulldowns to front thing because of acouple girls didnt affect me to much eccept for 10 min when i was on the pulldowns to front machine i than realized i needed aocuple more exercises to finish training and i got on the seated row did 1 set tried another one than i was like **** it and i drank cell mass and talked for another 15-20 min girls have an affect lkike that dammit!

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

That was actually monday i also did these excersises

bulgarian split squat 2 sets 15 reps
one leg hip-thigh extensions 2 sets 15 reps
single arm t-push ups 4 sets 10 reps
inverted row 2 sets 10 reps
partial contraction lunge 2 sets 15 reps
stepup 1 set 15 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

WEIGHT-1959(NOT 100 % SURE)

WTF...thats wrong

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195***** i totally didnt see that im not 100 percent sure becaue i weigh with water weight plus shoes and clothes my badd

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

TUESDAY
tuesday wasnt to good i was soar in both my legs and arms i ddint want to push leg press so i went with heavy cradio adn heavy abs

TRAINING
quad machine 200lbs 2 sets10 reps
crunches on the decline bench 2 sets 20 reps
leg lifts on decline bench 2 sets 10 reps
twist things on decline bench 2 sets 20 reps
CARDIO
1 min 100% effort sincere 2 min 50-80% 9 times total 27 min

NUTRICION
calories-2168
fat-63.5(g)
protein-137(g)

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

WED WEEK1
today wasnt to good woke up with a headache and a bad cold really tired and relly hungry and i ended up eating the most that i did in one day for aocuple weeks now and im on my 12th glass of water my first chest workout of the week didnt go to well because of it and was my first time ever doing the peck deck and the flyes and i had to rush threw them in the end with no rest at all eccept for acouple seconds do to getting to the gynm late so next time i need to slow down on saturday and take my time to make sure i can put in 100 percent effort

NUTRICION
calories-2658
fat-74(g)
carbs-270(g)
protein-175(g)

TRAINING
incline press-155 12 reps,170 10 reps, 185 8 reps, 190 5 reps 2 helped, 205 3 reps 2 helped, 225 3 reps all helped
dumbell press-55s 12,10,8,6
dumbell incline flyes-20s 10, 30s 10, 30s 5
dumbell flyes flat bench-30s 7, 30s 5, 30s 5
peck deck-90lbs 9 reps
(remember the last 3 excercises were set after set)

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

THURSDAY WEEK1
today was great i mean i started off eatin great feelin really good headed to the gym and i did much more thani  usually do on the squat machine my lower back is finally getting stornger i can feel it although once again i got side tracked by girls i ended up talking to this one girl for like 40 min but its cool i ended on lower calorie intake i just couldnt eat that much i didnt have time i really need to by protein bars so hard well here the results

TRAINING
squat machine(the number of weight is total)-8 45s 12 reps, 8 45s 2 25s 10 reps, 10 45s 8 reps, 10 45s 2 25s 6 reps, 12 45s 4 reps
calf raise-2 45s 3 sets 12 reps
roman leg raises-2 sets 20 reps
hamstring curls-25 reps

NUTRICION
calorie intake-2310
fat(g)-38.5
carbs(g)-291
protein(g)-183

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 WEEK 1
terrible day took in 600 calories.....so tired working all day and dentist

workout just abs

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 WEEK 1
today went gayy i woke up at 5 went to work than lifted riught after and took in 200 calories til after my workout it went alright not to goodi think i had bad numbers based on my lack or rest and working and eating the last 2 days but ill change that

TRAINING
2 board press-275 1 rep
smith machine incline-155 12 reps, 165 9 reps, 185 8 reps, 205 3 reps
bench not barbell-185 12 reps, 205 8 reps, 215 5 reps, 225 6 reps,245 4 reps, 275 2 reps
decline dumbell-55s 9 reps, 55s 6 reps, 65s 5 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

SUNDAY WEEK 1
well sunday went great especially for this guy named al i squat with hes 51 and he did 640 4 times crazy form my form blew but i did alright with terrible form which made me excited here are the results

TRAINING
12 box squat-315 1 rep, 225 sets 10 80%good form,225 2 sets 5 90% good form
squat machine-8 45s total 6 reps easy, 10 45s 5 sets easy, 12 45s 3 reps moderate

great week 1 i just gotta keep up my nutricion and ill be good to go

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

MONDAY WEEK2
workout went really well did alot more on t-bar row fel real good im going to stick above 2500 calories for this week and see if i gained any weight

NUTRICION
calories-2575
fat-92
carbs-279
protein-187

TRAINING
t-bar row-70lbs 12, 90 lbs 8, 116lbs 4(felt real good)
lat pull-2 45s 12, 12, 12(real hard again)
hammer curls-40s 9,40s 8, 40s 8
seated row-130lbs 12, 140 lbs 10, 150lbs 8(need more rest)
pulldowns to fornt-120lbs 12, 130lbs 8, 140 lbs 6(need alot more rest and will be easy)

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

TUESDAY WEEK2
now today went great i did leg press did really good i thought i could have gone up more weight but i didnt want to hurt anything also i have decided now im oging to stay in between the 3600-3900 calories for the week and see how much i weigh next tuesday

NUTRICION
calories-3924
fat-129
carbs-493
protein-210

TRAINING
leg extension-150 12, 5 just a quick warm up
leg press-4 45s 12 rep easy, 4 45s 1 25 12reps easy, 5 45s 8 easy, 5 45s 1 25 6 easy, 6 45s 1 25 2 reps easy
cardio-15 min total 1 min 100% 2 min 75% 5 times

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

WED WEEK2
today went great i felt really strong im oging to up all the weight next week except on incline because some reps i didnt get fully but yeah i superset incline flyes and flat bench flyes today felt really strong im seeing alot size and strength but im not really ripped although i can start seeing veins all over in my biceps and shoulders and im getting stretch marks in my biceps oh well

NUTRICION
calories-2668
fat-134.5
carbs-408
protein-217

TRAINING
incline-
155 12 reps
165 10 reps
175 8 reps
185 4 reps 2 assisted
195 3 reps 2 assisted
205 2 reps 1 assisted

dumbell press-
55s 12
60s 10
65s 8
70s 6
all easy im going tov up the weight

incline flyes-
35s 10
35s 10
50s 5
all easy im upping the weight yet again next time

flat bench flyes-
35s 10
35s 10
50s 5
all easy uppin the weight next time

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

Note: I woud suggest a drop in volume by at least 25%...probably help you with gains...also keep the assists to a minimum.  Use them with care.  In this workout you have volume and assisted overload...considerable overwhelm for the nervous system.

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wait does that mean like way to many sets? my workouts last 45 min-1 hour..the reason really i have so many sets on chest day is because im trying this program in flex and it says to get a bigger chest you have to do this for 10 weeks this is my second week trying it.....do you think its not very smart to keep this workout? or what would you suggest best for me to meet my goals for may/june thanks

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