Bill_Finkbiner

Here's Monday's recap. I ended up missing a meal, because of a nap that went a bit long. All in all I think the rest probably did me more good than the meal. This is the time when I should be sleeping more for growth and recovery. It's just a bit difficult to get in all the sleep and meals. Either way I'm growing now and it feel's awesome. There's a lot more upper body thickness going on an my legs are up 1/2 an inch while still fairly lean.

Meal 1
10 eggwhites
1 egg
3/4tblsp honey
2tblsp raisins
1cup oatmeal
2tblsp PB

Meal 2
5oz tilapia
2.25 tblsp PB
1cup oatmeal
2tblsp raisins

Meal 3, 4
5oz salmon
1/2tbslp Enova
10oz sweet potato

Meal 5
8 eggwhites
1 egg
2tblsp PB
1cup oatmeal

Meal 6
10 eggwhites
1 egg
2tblsp PB
1cup oatmeal

Supps
Xtend Megadose 7 scoops during workout 15 scoops throughout the day
Vasocharge
Primal EAA
Glutaform
Creaform
Cissus
Alcalean
Pure ALA
Dialene4
Yohimbine HCL
Sesamin
Max CLA
Fish oil
GLA
Lean Green
ZMA
Multi
VitaminC
Echinacea
Zinc

Training
Back+Traps week 3 phase 1 Tri Phase Training

Deadlifts (full stop at bottom)
135x15 warm up
225x10 warm up
275x7
275x6
275x6
275x6
My lower back was still a bit tender. I really need to keep my hips underneath me during the first half of the lift. I can muscle it up, but that will only aggrivate my back. Form is key. When I do them right, I feel my back thicken and lats widen. I LOVE DEADLIFTS

Parallel Wide Grip Pullups
9
7
6
6
In a way my strength has gone up on these considering I weigh 7 pounds more than I did last week. I am loving the parallel grip. I feel the movement much more in my outer lats.

BB Bent Over Rows
205x5 Elbow started to hurt
185x10
185x10
185x10
Since I used a lighter weight I was able to place more focus on squeezing all the way through the contraction on these and got a great pump. My elbow problem is proving to be a blessing in disguise. It also should be better soon as I will be adding Elastamine to my Cissus later this week.

BB Shrug
275x10
275x10
275x10
275x7

Seated DB Shrug
100x10
100x10
100x10
100x10
Both of these trap exercises have felt great. I am using a slow controlled contraction and feeling it all the way up my neck. The pump and burn is great and they are taking on a whole new shape. THICKNESS!!!

__________________
Scivation Athlete
TeamScivation.com
www.Scivation.com
www.primaforce.com
Its not a squat unless your ass touches your ankles

"If you beat me, it's not because you outworked me!"- Layne Norton

Bill_Finkbiner

Here's Tuesday's recap

Again sleep won out over meal 7, but I am still getting ample calories and still have the rest of the week to EAT.

Meal 1
10 eggwhites
1 egg
2tblsp PB
2tblsp raisins
3/4 tblsp honey
1cup oatmeal

Meal 2
8 eggwhites
1 egg
2tblsp PB
1cup oatmeal

Meal 3
7oz shrimp
2 1/3tblsp Enova
8oz asparagus
192g whole wheat pasta

Meal 4, 5
8 eggwhites
1 egg
2tblsp PB
1cup oatmeal

Meal 6
6oz salmon
1tsp Enova
138g whole wheat pasta

Supps
XTEND MEGADOSE 7 scoops during workout 15 scoops throughout the day
Vasocharge
Primal EAA
Beta-Alanine
Glutaform
Creaform
ZMA
Alcalean
Pure ALA
Yohimbine HCL
Dialene4
Sesamin
Max CLA
Fish oil
GLA
Cissus

Training
Chest+Shoulders
Warm up rotator cuff exercises

BB Bench
135x10 warm up
205x9
205x6
195x5
165x10

Incline DB Press
70x5 pausex1
55x10
55x10
55x9
I must be in the minority, because Incline DB press hurts my shoulders much more than BB. This might also be because I usually work my upper chest first,

Dips (Vince Giordna Style chin tucked into chest, elbows wide, bent at waist with knees raised)
10
7
6
5 pause 1
The good thing about gaining weight is that I am pushing more weight each week on dips.

Seated BB Military Press
85x10
90x8
90x6.5
85x8
I let go of my ego and pushed out more reps than in the last 2 weeks.

DB Laterals
35x10
30x10
30x10
30x10

AbBench Crunches
100
100

Seated Twists
20x50
20x50

Cable Crunches
80x50
80x50

Cardio: 30 mins on stationary bike

Huge pump. Chest is still showing striations and upper body is looking THICK while pumped. Next is to bring up these legs

__________________
Scivation Athlete
TeamScivation.com
www.Scivation.com
www.primaforce.com
Its not a squat unless your ass touches your ankles

"If you beat me, it's not because you outworked me!"- Layne Norton

Bill_Finkbiner

Here's Tuesday's recap

Diet

Meals 1,2,4,5
8 egwhites
2 eggs
1cup oatmeal
2tblsp PB
2tblsp raisins

Meal 3
6oz salmon
10oz sweet potato
2tsp Enova

Training
Pre workout 10 mins treadmill

Chest+Shoulders
BB Bench
135x10 warm up
185x8 warm up
205x8
190x7
175x7
175x7
165x7

Incline DB Press
55x10
55x7
55x7
55x6
55x7

Dips (Vince Giordna Style)
8
6
4 pause 3
3
3 pause 1

Seated BB Military
85x10
85x7
85x7
85x8
85x7

Lateral Raises
5x30x10

Another day with an intense pump. My chest and shoulders are still swollen today.

__________________
Scivation Athlete
TeamScivation.com
www.Scivation.com
www.primaforce.com
Its not a squat unless your ass touches your ankles

"If you beat me, it's not because you outworked me!"- Layne Norton

Bill_Finkbiner

Here's the overdue updates. Diet on all days consists of eggwhites, Omega3 eggs, salmon, shrimp, Enova, PB, oatmeal, or sweet potatos.

Supps
Xtend MEGADOSE
Vasocharge
Primal EAA
Beta-Alanine
Glutaform
Creaform
Phosphatydil Serine
Cissus
Elastamine
Yohimbine HCL
Sesamin
Max CLA
GLA
Pure AlA
Fish oil
Solaray Super Digestaway
Acidolpholus
Multi
Vitamin C
Zinc

Thursday 11/15/07
Legs

Squats
135x10 warm up
185x10 warm up
245x8
245x8
245x6
245x5
235x10

SLDL
5x225x10

Leg Press
5x625x10

Ext.
5x190x10

Leg Curl
4x110x10
110x8

Cardio
15 mins treadmil pre 20 mins bike post

Friday 11/16/07
BB Curl
50x15 warm up
2x70x10
3x70x6
My left elbow was still sore so I backed off and still got a great contraction and pump.

CG Bench
135x10 warm up
2x165x10
2x165x6
155x7

SkullCrushers
55x10
65x9
65x6
55x8
55x5 pausex3

DB Curls
4x30x10
30x7

Standing Smith Machine Calf Raises
220x10
230x10
235x8
2x235x7
Left Leg Only
50x6
Bodyweightx8

Seated Calf
160x7
160x9
160x7
160x8
160x7
Left Leg Only
45x19

Cardio
15 min treadmil pre 20 min bike post

Monday 11/18/07
Phase 2 Week 1
Lower Body A

Squats
135x10 warm up
185x8 warm up
3x245x8

SLDL
235x8
245x8
255x8

Seated Calf Raise
3x180x8
Left Leg Only
45x16

__________________
Scivation Athlete
TeamScivation.com
www.Scivation.com
www.primaforce.com
Its not a squat unless your ass touches your ankles

"If you beat me, it's not because you outworked me!"- Layne Norton

Bill_Finkbiner

Here's Tuesday's recap.

Diet
Meal 1,,5
8 eggwhites
2 omega 3 eggs
1cup oatmeal
2tblsp PB
2tblsp raisins
3/4tblsp honey (meal 1)

Meal 2,3
8oz shrimp
120z sweet potato
2tblsp PB

Meal 4
6oz salmon
12oz sweet potato
2tblsp pb

Wasn't feeling too great and took a long nap. Missed a meal, but no worries. Woke up on Wednesday weighing more and looking leaner.

Supps
Xtend MEGADOSE
Vasocharge
Primal EAA
Beta-Alanine
Glutaform
Creaform
Phosphatydil Serine
Cissus
Elastamine
Yohimbine HCL
Alcalean
Sesamin
Max CLA
GLA
Pure AlA
Fish oil
Solaray Super Digestaway
Acidolpholus
Multi
Vitamin C
Zinc

Trainig Tri Phase Phase 2 week1
Upper Body A

BB Bench
135x10 warm up
155x10 warm up
205x8
210x7.5 thank God for the short posts
205x8

BB Bent Over Row
135x10 warm up
205x8
210x8
215x8
Two weeks on the Cissus Elastamine stack and my elbow is about 85%. Barely any discomfort.

Seated Military Press
95x8
105x8
115x8

BB Shrugs
3x295x8

CG Bench
185x8
185x8
185x5 pausex2 pausex1

BB Curl
3x80x8

Cable Crunch/Hanging Leg Raise Superset
80x30/8
80x20/5
Leg Raises were done to where my feet touched the bar.

The extra rest between sets is a huge bonus for my strength. By the end of this phase my numbers should be drastically increased. So should my size and thickness

__________________
Scivation Athlete
TeamScivation.com
www.Scivation.com
www.primaforce.com
Its not a squat unless your ass touches your ankles

"If you beat me, it's not because you outworked me!"- Layne Norton

Bill_Finkbiner

Monday's Training
Phase 2 Week2
Lower body A

Squats
135x10 warm up
225x6 warm up
260x6 PR
265x6 PR
265x6

SLDL
275x6
285x6
295x6

Seated Calf Raise
3x190x6
Left Leg Only
90x6 drop 45x20

Cardio 10 min pre on treadmill
__________________

__________________
Scivation Athlete
TeamScivation.com
www.Scivation.com
www.primaforce.com
Its not a squat unless your ass touches your ankles

"If you beat me, it's not because you outworked me!"- Layne Norton

Bill_Finkbiner

Here's Tuesday's recap.

Diet
Meal 1,4,6
8 eggwhite
2 Omega3 eggs
3/4tblsp honey
2tblsp PB
1cup oatmeal

Meal 2,3
7oz salmon
200g whole wheat pasta
3tsp Enova

Meal 5
8oz shrimp
200g whole wheat pasta
3tblsp Enova

Supps
XTEND MEGADOSE
Vasocharge
Primal EAA
Creaform
Glutaform
Beta-Alanine
Phosphatydil Serine
Alcalean
Yohimbine HCL
Dialene4
Sesamin
Max CLA
GLA
Fish oil
Pure ALA
Cissus
Elastamine
Solgar Digetive Aid (digestive enzymes)

I've added 2 servings of Dialene4 and Yohimbine HCL back into my day to help keep fat gains to a minimum.

Training
Pre workout 20 mins cardio on Treadmill

Upper Body A Phase 2 week 2

BB Bench Press
135x10 warm up
155x10 warm up
215x6
215x6
215x4 pausex1

BB Bent Over Row
135x10 warm up
225x6
225x6
230x6

BB Seated Military Press
115x6 warm up
125x6
130x6
135x6

BB Shrugs
315x6
315x6
325x6

CG Bench Press
190x6
195x6
200x4 pausex2

BB Curl
90x6
90x6
90x6

Post workout cardio 20 mins medium/high intensity stationary bike.

I felt nice and strong today and surprised myself at being able to increase weights on the second and third sets of most movements.

I am EXTREMELY HAPPY with the results I'm getting so far. My delts are getting thicker as is my back.

Derek and I have decided that when I go into phase 3, my weak point training will be for arms (primarily biceps) and chest. My chest isn't exactly a weak point, but It is less impressive due to the advancment of my other bodyparts.
__________________

__________________
Scivation Athlete
TeamScivation.com
www.Scivation.com
www.primaforce.com
Its not a squat unless your ass touches your ankles

"If you beat me, it's not because you outworked me!"- Layne Norton

Bill_Finkbiner

Here's Monday's recap.

Diet
Meals 1,2,4
6oz salmon
10oz sweet potato
2tblsp raisins
3tsp PB

Meals 3,5,6
7.5oz shrimp
1cup oatmeal
2tblsp raisins
2.5tblsp PB

Training
Lower A Phase 2 Week 3

Squats
135x10 warm up
225x6 warm up
275x4 PR
275x4
280x4 PR

SLDL
305x4
310x4
315x4 PR

Seated Calf Raise
200x4
210x4 four end of set partials
210x4
Left Leg Only
90x6 drop 45x25

GREAT FREAKIN' LEG DAY!!! Even though the reps were low I still got a great pump. I was attacking each set. Friday's workout changed the way I train. It's as though I never even knew what focus was. Next week I squat 300

__________________
Scivation Athlete
TeamScivation.com
www.Scivation.com
www.primaforce.com
Its not a squat unless your ass touches your ankles

"If you beat me, it's not because you outworked me!"- Layne Norton

Bill_Finkbiner

Here's Tuesday's update.

Diet
Meals 1,2
8 eggwhites
2 eggs
3/4 tblsp honey
2tblsp raisins
2tblsp PB
1cup oatmeal

Meals 3,4,5
7.5oz shrimp
250g spinach
184g whole wheat pasta
2.5 tblsp Smart Balance oil

Training
15 min pre workout cardio on treadmill

Upper A Phase 2 Week 3
BB Bench
135x10 warmup
185x8 warm up
225x4
230x4
235x4 was surprised that I was able to get this one

BB Bent Over Row
135x10 warm up
245x4
245x4
250x4

Seated BB Military Press
95x10 warm up
145x4
145x4
150x4 PR another one that I hadn't anticipated being able to do

BB Shrugs
335x4
335x4
335x4 hold at top of last rep

CG Bench
205x4
210x4PR
210x4

BB Curl
60x8 warm up
100x4
100x4
100x4

Abs Giant Set
Cable Crunches
100x50
Hanging Leg Raise
8 feet coming all the way up and touching the bar
Cable Crunches
100x30
Hanging Twists
12

Post workoust cardio
30 on bike
I tried Donkey's Vasocharge Nitrocharge stack and had a sick LONG LASTING pump. One of those pumps that lasts for hours after training. Was a lot stronger than I had anticipated today. Again super focused. Just in the zone and taking no prisoners.

__________________
Scivation Athlete
TeamScivation.com
www.Scivation.com
www.primaforce.com
Its not a squat unless your ass touches your ankles

"If you beat me, it's not because you outworked me!"- Layne Norton

Bill_Finkbiner

Here's Thursday's recap.

Diet
Meal 1,2,5 (no honey in meal 5)
8 eggwhites
2 eggs
1 tblsp honey
2tblsp raisins
2tblsp PB

Meal 3
7.5oz shrimp
187g green beans
184g whole wheat pasta
2.5 tblsp Smart Balance oil

Meal 4
4oz shrimp
4 eggwhites
2tblsp raisins
2tblsp PB

Tried to eat meal 6, but could not even force it down.

Training
Lower Body B Phase 2 Week 3

Deadlifts
135x10
225x10
275x6
325x4
335x4
345x4

Leg Press
200x20
750x4
760x4
770x5

Standing Smith Machine Calf Raise
300x4
310x4
310x4
Left Leg Only
90x4 drop bodyweightx15

All third sets were PR'S!!!
Preworkout 15 mins cardio on treadmill
Postworkout 30 mins on bike

Supps
Xtend MEGADOSE 20 scoops
Vasocharge
Primal EAA
Nitrocharge
Creaform
Glutaform
Alcalean
Yohimbine HCL
Pure ALA
Dialene4
Sesamin
Max CLA
Fish oil
GLA
Vitamin C
Zinc
Multi
Digestive Enzymes

__________________
Scivation Athlete
TeamScivation.com
www.Scivation.com
www.primaforce.com
Its not a squat unless your ass touches your ankles

"If you beat me, it's not because you outworked me!"- Layne Norton

Bill_Finkbiner

Here's Tuesday's training

Upper A Phase 2 Week 4

15 minutes treadmill pre workout

BB Bench
135x10
185x8
205x4
245x2 PR
250x2 PR
255x2 PR

BB Bent Over Row
135x10
260x2
275x2 PR
280x2 PR

Seated BB Military Press
115x10
160x2 PR
165x2 PR
170x2 PR

BB Shrugs
345x2 hold on last rep
345x2 hold on last rep
345x2 10 second hold on last rep

CG Bench
220x2 PR
225x2 PR
230x2 PR

BB Curls
60x10
110x2
110x2
110x2 PR

AbBench Crunches
100
Leg Raises
50
V-Ups
40
Hanging Twists
12

Had to pull out the leg raises to see how they felt. Going to keep the reps low for a while so I don't aggrevate my hernias. Have to do them though. I'm starting to resemble the top IFBB guys in the only way I'd never want to.

Here's Thursday's training. Diet was a free day today due to time constraints and going out to have some fun. If you want a great abs workout, go see Walk Hard: The Dewey Cox Story. For the first time on this lean mass phase I had to resort to supplementing my calories and macros. Myoplex RTD's are the best things for me. They have the exact amount of protein I need and some carbs and good fat. For my post workout meal I bumped up the carb content by adding some honey. I rocked some sushi as well. MMmmm sushi.

Pre workout 10 minutes on treadmill
Lower B Phase 2 Week 4

Deadlifts
135x10
225x8
315x4
365x2
365x2
365x2 20 second hold at top of last rep.
My lower back is still about 90% and my form was not the best on the first set, so I didn't raise the weight and paid more attention to form.

Leg Press
200x20
810x2
810x2
810x1
Got stuck on the last rep and had to ease it onto the safety pegs and crawl out. It just occured to me that I could have spotted myself with my arms, but still don't know if it would have helped. I struggled with the final rep for a while.

Standing Smith Calf Raise
340x3
340x2
340x2 10 partials
Left Leg only
90x5 drop bodyx12
My calves were already sore after leg presses. The heavier weights were kicking my ass, but it a good way.

Here's Friday's recap
Phase 2 Week 4
Upper B

Incline BB Press
135x10
185x6
215x2 PR
220x2 PR
225x2 PR

Wide Parallel Grip Pullups
+25x2
+35x2
+35x2

Seated DB Shoulder Press
40x10
75x2 PR
75x2
75x2
I'm going to have to switch to Hammer Strength for these. I am having great difficulty getting the DBs in position to start the press and it is doing some damage to my left elbow.

Seated DB Shrugs
130x5 hold on last rep PR
130x4 hold on last rep
130x4 10 second hold on last rep
My gym's heaviest DBs are 130. That's why I did the extra reps, because there was no more weight to be had.

Incline Skullcrushers
110x2
110x2
110x2
The change from flat to incline on my skulls has made a huge difference in my development. Either it's just more effective for me, or just the fact that I was too accustomed to flat. As long as there's progress, I don't care why.

DB Curls
30x10
60x2 Bad form
55x2 Bad form
50x2
As I said, my elbow was aggrivated from doing the Shoulder presses and it took it's toll on my curls.

Pre workout 10 mins on treadmill Post workout 30 mins on bike.

Phase 2 was phenomenal. I knew I needed to work on my strength, but always thought it would take time away from me growing. Phase 2 gave me both strength and size. I am moving more weight than I ever thought I would and am still growing. My arms are mow 17 inches with cuts and my quads are 25 inches with cuts. Traps are taller and thicker. Lats are thicker and lower lats are wider. I couldn't ask for more.
Leg Raises
40
40
AbBench Crunches
100

__________________
Scivation Athlete
TeamScivation.com
www.Scivation.com
www.primaforce.com
Its not a squat unless your ass touches your ankles

"If you beat me, it's not because you outworked me!"- Layne Norton

Bill_Finkbiner

Here's Monday's recap.

I should have never started the Myoplex. I'm addicted. It's been difficult for me to eat the quantity of food needed to get the results I desire, so the MRP's are kind of a break for my system and of course will help my stomach shrink a bit before I start my Cut Diet 4 weeks from now. I am getting all of my calories in though which is a plus.

Diet
Meal 1
Myoplex RTD
1 tblsp macadamia nut oil
4 tblsp honey

Meals 2,3
7.5oz shrimp
184g whole wheat pasta
1.5 tbslp Smart Balance oil

Meal 4
Myoplex RTD
2tblsp PB
2tblsp raisins
1cup oatmeal

Meal 5
Myoplex RTD
2tbslp PB
1cup oatmeal

Meal 6
Myoplex RTD

I added a scoop of Vasocharge to my workout Xtend/Primal EAA today and YEAH BUDDY it rocked.

Here's today's training.

Pre workout 9 minutes on the treadmill. I cut it short, because it looked like the gym was filling up and I only had a limited amount of time to get in my full body workout and didn't want to have to wait for equipment.

Full Body A Week 1 Phase 4

Squats
135x10
225x6
275x5 PR
275x5

SLDL
315x6
315x6

Seated Calf Raises
180x6
200x6

BB Bench
135x10
225x6 PR
225x4

BB Bent Over Row
245x6
245x6

Seated Military Press
155x4 PR
155x4

BB Shrug
335x6
335x6

CG Bench
205x6 PR
205x6

BB Curl
95x6
95x6

This workout was definately a challenge. Squats were difficult today, but my continuous tension was better and I went as deep as humanly possible.

My left elbow was pretty sore during my first set of BO Rows. It usually means I'm using too much arms and not enough back. Felt better on the second set. I think I end up hyperextending it when I deadlift and shrug. If it doesn't improve, I'll have to use light weights for my back and bi's and change my weak point training from chest and arms to chest and calves.

For the last two days I have been very tired in the evenings and am napping a lot. Workouts and work are still great, so I'm sure it's not "overtraining" I'm lifting more than ever. It could be that I'm becoming more sensative to the carbs, but it's only 4 more weeks, and they are helping me gain lean mass so it's worth it. When I go back on the Cut Diet I'll be better able to discern the cause.

The body is not a text book, but I'm learning more and more about what makes mine most effective.

Tuesday

HIIT: Stationary bike
10 minute warm up at level 10
10 minutes HIIT 10 15 second sprints at level 12 with 10 45 second recovery at level 10
LI
20 minutes reverse eliptical

Doing sprints with a system full of carbs is WAY different than without. It felt like my legs were going to explode. The pump was EXTREME. Call me crazy, but I actually feel like it's easier to sprint while on the Cut Diet, because my legs don't get as heavy. Needless to say for the next 4 weeks I'll be doing 10-15 sprints once or twice a week. I don't have the time for my post workout cardio on Monday and Wednesday, so this should compensate for that. I am also going to treat my HIIT days as On days for the Lean Mass Diet

__________________
Scivation Athlete
TeamScivation.com
www.Scivation.com
www.primaforce.com
Its not a squat unless your ass touches your ankles

"If you beat me, it's not because you outworked me!"- Layne Norton

Bill_Finkbiner

All right, time to play catch up.

12-19-07
Whloe Body B week 1 Phase 3

Leg Press
200x30
650x10
675x10

Lying Leg Curl
100x10
110x10

Standing Calf Raise
230x10
250x10

Incline BB Press
135x8
185x6
175x6
I had a very tight spot in my left pec. Hurt and felt strange.

Wide Parallel Grip Pullups
7
6

DB Laterals
30x10
30x10

Seated DB Shrugs
120x10
120x10

Icline Skullcrushers
95x10
95x10

DB Curls
30x10
35x10

Incline DB Press
55x10
60x10
I did these to see how they felt on my left pec and to redeem myself from the BB press.

Leg Raises
50

AbBench Crunches
100


12-20-07
Training with friends Ben Goins and Big Nate Rienbold
We crushed a hypertrophy workout. All high reps focusing on form and PUMP

We did 3 sets of
T-Bar Rows
Rack Chins
Medium Parallel Grip Pulldowns
Close Parallel Grip Pulldowns
Incline DB Press
Hammerstrength Shoulder Press
Hammerstrength Triceps Pressdowns
EZ Bar Curls
Reverse Grip Triceps Pulldowns
VBar Cable Curls


12-26-07
Whole Body B Week 2 Phase 3
Leg Press
200x30
700x10
700x10

Lying Leg Curls
110x10
120x10

Standing Calf Raise
270x10
270x10

DB Incline Press
45x10
60x10
65x10

Wide Parallel Grip Pullups
8
6

DB Laterals
30x10
30x10

Seated DB Shrugs
125x10 Hold at top of last rep
125x10

Incline Skullcrushers
95x10
95x10

DB Curls
30x10
30x10


12-28-07
Whole Body C Week 2 Phase 3 with Big Nate
Leg Extensions
140x12
150x12 10 second hold at top of last rep

Seated Leg Curl
125x12
125x12 10 second negative on last rep

Donkey Machine Calf Raise
270x20
285x15

Decline BB Press
175x15
185x12

Rack Chins
12
12

Cable Laterals
20x12
20x12

Low Pulley High Rows
80x12
80x15

VBar Triceps Pressdowns
160x15
180x12

Cable Curls
70x15
80x15


12-29-07
Weak Point Training Phase 3 Week 2
Incline Smith Press
135x10
225x4
185x8
175x12

Decline Smith Press
235x4
205x8
195x12

Preacher Curls
3x55x12

Front DBL Bi Cable Curls
3x30x12

1 Arm Cable Hammer Curls
3x30x12

Triceps Rope Pressdowns
160x12
2x170x12

Reverse Grip Cable Pulldowns
3x100x12

Lying Leg Curls
100x15
100x12
100x10

Seated Calf Raise
90x35
90x32
90x30
Left leg only
45x25


12-31-07
Whole Body A Week 3 Phase 3
Squats
135x10
185x8
225x6
275x4
280x4

SLDL
2x315x6

Seated Calf Raise
2x200x6
Left Leg only
90x6

BB Bench
135x10
185x8
2x225x6

BB Bent Over Row
135x10
245x6
225x6
Didn't feel the 1st set in my lowe lats, so I lowered the weight to concentrate on form and feel.

Seated Military Press
115x8
155x5 PR
155x4

BB Shrugs
335x6
335x6

CG Bench Press
135x10
205x6
205x5

BB Curls
2x95x6

__________________
Scivation Athlete
TeamScivation.com
www.Scivation.com
www.primaforce.com
Its not a squat unless your ass touches your ankles

"If you beat me, it's not because you outworked me!"- Layne Norton

Bill_Finkbiner

Here's some pics from the 12-20 workout.

__________________
Scivation Athlete
TeamScivation.com
www.Scivation.com
www.primaforce.com
Its not a squat unless your ass touches your ankles

"If you beat me, it's not because you outworked me!"- Layne Norton

Bill_Finkbiner