[vanwilder]

first was monday
seond wednesday
third friday

day 1

bench
135x25(easy); 155x15; 165x15; 175x11/8/7
cg bench 155x10/10
bb rows 155x15; 175x10
tbars on machine 3x/10; 4x5/6/5/5
machine rows 230x10/6
shouders 5 sets

day 2

ez bar 125x8/6; 120x5; 110x7
hammers 65x6/6/5
60x6/5/6
cg bench 165x10; 175x8/7
rgpd 90x7/5; 80x7/7
pd 80x8/8

day 3

bench 145x20(easy); 155x18; 165x14; 175x12; 185x10/9/7
cg bench 2 sets
t bar machine 3x10; 3+25x10; 4x8/6
mR 230x10; 255x6
light barbell rows

shoulders

[AYung]

Is this shoulder injury going to affect your weight?

[vanwilder]

what you mean my weight?

of my lifts, they have all gone down besides biceps and back, any push movements have gone down. im rebuilding now. io can hardly lateral raise 25s without pain.

my actualy body weight is stationary althoguht it fluctuates throughout the week. the xpand is helping with that, without hte creatine id be dead

[AYung]

Yeah I meant the weight. Sucks that you got an injury while using the XPAND. You're not going to get the full benefits.

Is your diet still the same?

[vanwilder]

not as much protein, hardly any shakes. but its going well. on the weekends i eat like no other, during hte week its more strict. not a big deal though. im wokring on a new routine that i made to get my bench up a bit anyways. im hoping it will keep increasing. the gym im at sucks right now, basically the only thing i can do is bench. but w/e after football is done things will go back to normal and the cut will begin. maybe a bit of a tan as well :P

going to get another flavour of xpand soon. still about 1.25/3 left in the container.

[AYung]

Alright thats cool.

What flavour are you using now?

[vanwilder]

tropical berry, its quite good

im a bit disapointed though, something in it does not mix. and for something that is 70 bucks, i find that rediculus.

[vanwilder]

pain subsiding a bit now

bench 155x20; 165x20; 175x17; 185x6(didnt want to waste energy here); 195x10/6; 175x9
middle bench 155x10/10 easy reps shoulder hurt
chinsx5/4/3 lmao gone down so many reps since i gained 30 lbs
t-bar 5 plates x 8/6; 4x8/8
machined rows 230x10/6
bbrows 155x12 light for hsoulder with strict form

heavy bag at home plus other shoulder shit

[vanwilder]

last times workout. im noticing not much difference in increases lately for my arms, therefore im going to change the order to triceps first, more supersets and new exercises followed by increased weight. by january, i dont care on my weight, i want to be dumbell curling minimum 75s for reps

ez bar 120x8/6
hammer 65x7/6/6/4; 60x6/4
light preacher
incline close grip homo light
press down homo light

hah i wasnt feeling good yesterday for this workout