Typical day for me food wise:
Calories
4,797
Fat
174.0
1,561
33
%
Saturated
54.7
491
10
%
Polyunsaturated
19.5
173
4
%
Monounsaturated
58.0
520
11
%
Carbohydrate
474.0
1,884
40
%
Dietary Fiber
37.2
Protein
306.2
1,258
27
%
Alcohol
0.0
0
0
%
Shoulders/Traps
I thought I was feeling run down lately, so I considered cruising through this workout, but my shoulders felt great.
Push Press
Bar x 10 (warmup)
95 x 8
115 x 8
135 x 8
155 x 2
Upright Rows
135 x 8
115 x 8
115 x 8
Arnold Press
50 x 8
50 x 10
60 x 8 (PR for this lift)
Side Laterals
15 x 10
10 x 10
Shrugs
225 x 8
275 x 6
275 x 5
Solid solid solid work man!
Thanks rx85
My weight is back up to 174 again today after being at 171 and 172 for the last two days. I feel a lot “fuller”, its probably from the ridiculous amount of carbs I’m consuming.
Alright, so no pics of back/legs yet, but here’s a better shot of my front. I tried to do a back pic myself in the mirror but it sucked ass. This is about 5 hours after a back workout.
I’m changing Saturday to Chest/Back/Arms, it will look like this:
A1) DB Press 3x10
A2) DB Row 3x10
B1) Weighted Dips 4x6
B2) Weighted Chins 4x6
C1) BB Curl 4x8
C2) Skull Crushers 4x8
D1) Close-Grip EZ Curlbar Curls 4x6
D2) OH Tricep Ext. 4x6
I may end up changing this to purely back/arms, but I still don’t feel like my chest is filled out enough - although my back is CERTAINLY lacking.
Very nice progress man! Looking at the first pic I was like fuck, this guy has kids? Looks like the body of a 17 year old kid. Second pic shows you are developing a solid and lean build. Keep it up!
HAHA…yeah, well at least my body will always look young, fathers day is coming up here and it’s a reminder that I’m getting old.
Thanks for reading and the comment.
Chest/Back/Arms
A1) DB Press
50 x 10
65 x 10
80 x 10
95 x 6
A2) DB Row
50 x 10
65 x 10
80 x 10
100 x 6
B1) Dips
BW x 6
BW+25 x 6
BW+45 x 6
BW+45 x 12
B2) Pulldowns
120 x 6
150 x 6
180 x 6
180 x 10
C1) BB Curl
bar x 8
65 x 6
85 x 6
85 x 6
C2) Skull Crushers
65 x 6
65 x 6
85 x 6
95 x 7
D1)Close Grip EZ Curlbar Curls
65 x 10
85 x 6
85 x 8
D2) OH Tricep DB Ext
50 x 10
65 x 10
Better workout than I expected. My GF is hitting up the weights with me this last week - it’s been fun and she’s doing all the right stuff! Squats, presses, rows, etc. I’ll get some pics soon since she’s pretty and more interesting than myself 
legs
Hit a huge PR yesterday for squat, I did 365 x 2. I’m starting to think I can do a lot more and my frequent PRs on this lift are simply from few attempts in the past. Here are some pics at 315lbs.
Legs
Squats
135 x 10
225 x 6
315 x 3
365 x 2
Romanian DL
135 x 6
225 x 6
225 x 6
275 x 3
Leg Press
200 x 10
340 x 10
400 x 10
Calf Raise
165 x 10
195 x 10
210 x 10
Chest
(Tuesday)
So I learned a valuable lesson today. Using too high of an incline really sucks ass with DBs. Previously I was doing inclines with the bar, this time I did it with DBs and while pressing my arms moved BACK behind me, it took a lot of stabilizer strength to get it back in place. This significantly impacted my workout.
DB Incline Press
50 x 10
65 x 10
75 x 10
90 x 3
75 x 9
Flat DB Press
70 x 10
90 x 4
80 x 10
DB Fly
35 x 10
35 x 10
40 x 10
Pec Deck
90 x 10
110 x 8
Cable Crossovers
40 x 10
50 x 10
60 x 10
Overhead DB Tricep Press
60 x 10
75 x 10
Tricep Pressdowns
80 x 13
Biceps/Back
Because my arms are lagging behind my torso, I decided to switch things up and put my biceps first today.
BB Curls
65 x 8
85 x 6
85 x 8
95 x 5
65 x 8
DB Hammer Curls
35 x 8
40 x 8
40 x 8
25 x 10
Preacher Curls
35 x 10
55 x 10
85 x 6
One Arm DB Rows
50 x 10
60 x 10
80 x 10
100 x 10
Pulldowns
165 x 10
180 x 7
195 x 8
Then I ran out of time.
Shoulders
BTN Press
95 x 5
115 x 5
135 x 5
155 x 5
155 x 4
Arnold Press
50 x 6
55 x 6
65 x 6 (PR)
60 x 6
Front Raise
15 x 6
20 x 6
30 x 6
25 x 6
Side Raise
15 x 6
20 x 6
25 x 6
20 x 6
Bent Over Rear Raise
15 x 6
20 x 6
25 x 6
20 x 6
Upright Row
95 x 6
115 x 6
135 x 6
135 x 6
DB Curls
25 x 6
30 x 6
35 x 6
40 x 4
BB Curls
Bar (Wide Grip) x 15 immediately followed by
Bar (Close Grip) x 5
Ran out of Surge until next week - I’m gonna take a few weeks off from creatine as well. My weight was solid at 175 for a few days, but after a golf outing in 92 degree weather, I think I shed the extra water weight and now I’ve been at 172. We’ll see what happens.
Back/Biceps
DB Rows
55 x 10
75 x 6
100 x 6
105 x 6
Front Lat Pulldown
165 x 6
195 x 6
210 x 6
225 x 6
Rear Lat Pulldown
165 x 6
180 x 6
165 x 6
195 x 6
Bent Over BB Rows
135 x 6
155 x 6
185 x 6
205 x 6
Barbell Curls
Bar x 10
65 x 6
85 x 6
95 x 5
DB Curls
25 x 6
30 x 6
35 x 6
Preacher Curls
65 x 6
75 x 6
85 x 5
85 x 5
