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Wheelz went decent, i gotta start doing heavier squats

anyway

squats- 135x10
             225x10
             315x5
             365x3
             405x2x1 (1st was really easy, second i got out of groove so it made it 100x harder than it shoulda been)

DB front squat(100lbsdb)- 3x10

leg press, extensions, curls, etc etc


scratch the doggcrapp training and westside im doing the program dave tate has in his Ebook i bought earlier today, that starts monday.

so ill do monday tuesday, wednesday is a off day so light cardio session, thursday, friday.  saturday will be a badass cardio session and sunday will be a light one.  and ill j do 20 min sessions on my workout days

today was ballin, chest/tris

warm up- shoulder stretch
              -  Giant set*135lbs- push pressx10, hang cleanx6, power pullsx6, power curlsx6


did 3 sets on each thing with 12 breath rest between each set and went to failure

Bench- 225x18
                  x  8
                  x  2

Decline DB press- 80x23
                                x12
                                x 3

flyes superset(db/machine)  i dont remember how many of each i did so fuck it

triceps (already burned out by this)

4 board press*close grip- 225lbsx10
                                                    x 6
                                                    x 3
                                                    x 1.5

pushdowns *20s- 75lbs(rope) for 3 sets, barely finishing the last set

reverse grip JM press with ez bar- 45lbs- to light but whatever did a lot of these


10 mins of cardio

friday was a leg day

went shitty

today is cardio, tomorrow is chest n tris

not bad, been keeping the same weight, getting a bit leaner here n there but now i think im just carrying a lot of water weight again.

I was gonna update my journal last night but I'm taking Controlled labs Reduction AM/PM and within 10mins of taking the PM i was out.

But yeah keeping around 219, 216 after a garbage bag workout


sunday i did shoulders, worked up to 225 standing military press with a little bit of a dip, but for the most part it was kinda strict and other shit, im trying to hit my shoulders twice a week so ill do them again on thursday, and im taking friday off and doing my birthday leg day at another gym on saturday.

Lats are coming along nicely, ill try to post up a recent pic soon.

Monday did chest, haven't gone heavy in awhile but just worked up to 300 and stopped, it felt like it was a 80% of 1rm weight.

decline db- 100x3x10
flyes- 50x3x10
push ups with 45 on my back for 3x20
cable flyes


yesterday was back- wasnt feeling it but took my AM shot prior to the workout so it gave me a bit of energy.

deadlift- (went heavy last week so reps this week)
225x2x15
300x2x2(speed reps)

Tbar row- worked up to 3 plates using a 3-2-3 tempo

BTN pull downs- 150x2x10
                          200x2x5

Front- same as BTN but with a different handle

1arm DB row- 100x3x10

Row Machine

today is GUNZ and cardio, did 25 mins today so prolly 35 mins later

Today was Dogg Crapp training for shoulders

so 3 sets, 12 breaths in between sets, go balls out on every set


shoulder press
arnold press
side delt raise
front....
rear.....
upright rows(not dogg crapp style)
shrugs

very good, pretty much wanted to cry after each one, by the end of the side delt raises my shoulders were tight as balls

tomorrow might be legs, i havent decided yet, i might do a Bday leg day on saturday at a diff gym since i think they might have a hack squat n shit

todays workout was eh, i was pressed for time, i had to get back to cato by 10 to train my client and the weather is horrible today.  So just checked out the gym and i liked it a lot.  A lot of old school equipment which i found works better than this new shit.


did squats( 8:00am squats is not a good idea) 

forgot to eat, i found a old nutrition bar in my back seat that i ate haha anyway


worked up to 405 for 1 and i thought i was gonna dump it, way to early for that shit.

hack squat- did 4 plates on each side plus 2 100lbs plates

vertical leg press, idk prolly had 600lbs on it

then just some isolation shit, checked out some of the other equipment, and he weight room was twice the size of the 1 at my gym, it had a giant sized cardio room with a upstairs to it, and an ab room with a 45 degree hyper and glute ham raise, plus i got in for free because nobody cares to check if your a member so i just walked through .

overall first time using a hack squat and i liked it and ill prolly start going there more when the snow goes away

yeah thanks, here is the pic when i lost some water weight, plus i think i focused on less flex in my lats and more on my back possible



today is heavy shoulders, where thursdays is light dogg crapp shoulders.



and about the dunk contest, idk why they made a big deal about blakes 360, or the car, the off the backboard elbow was nice tho.  And 1 of the guys pretty much watched werms videos and copied his dunks

plus the dunk contest with tfb, i only give props to tdub and kenny dobbs, more to kenny dobbs since they actually tried hard dunks, like the 540, reverse 360 btl oop etc etc

but yeah, decided for now until the snow stops melting, im just going to do my leg days at the new gym