thanks! OHP is one of my favs.
weight~ 140
(funny at the begining of this my weight stayed the same no matter what I did it seemed and now its all over the place)
Training~ 8:30 am, gym, 60 min.
RDL’s ~ lower back felt cranky this morning so I kept the weight the same as last time.
2x175x3
2x180x3x4
lunges with 30’s (+8 reps)
24
24
24
24
24
Leg press
5x240
5x240
standing calves
16x35’s
bis~ straight bar curls
12x30
12x35
12x35
supper set with
tris~ rope pull downs
12x22.5 (lol there was an extra little weight on there I didnt see till the end)
12x32.5
12x32.5
Seated leg curls
15x60
15x70
15x70
15x70
week 2 of 4 done! 
Super amount of volume and strength happening in this log. Awesome work!
thanks Pixie
I have a feeling lunge day is going to reduce me to tears very soon 
Weight~ 141.6 (+6.6)
Training~
OHP
2x90x3x5 YES! Got em all
Side lat raises (+6)
11x12’sx6
Single arm DB rows
5x40’s
5x40’s
Bench
5x115
5x125
chins
9 Nice!
Rear delt DB rows. Slowed them down and added a pause at the ‘top’
15x20’sx4
random rumblings~
I have been having a bit of a hard time feeling good about the weight gain even tho I know its supposed to happen. This past week I have felt a pull in my pants and I hate that! Its the first sign of actually gaining weight so maybe I have not been doing that bad of a job but I really want to limit that.
Also over the past few weeks, I would say about 8ish, I have been really PMS’y. Normally I dont talk about this crap but I am mentioning it because I think it is related to the foods I have been choosing to add in carbs and cals. Its the ONLY thing that has changed. I have not PMS’d in 3/4 of a year (that I have noticed anyways, lol) as I take pills to not have a period and lately I have been half crazy.
Food for thought.
I felt like I slept in today I like this time change for that!
Happy Monday!
Monday Food
2523 cals
93.4 fat
258.7 carbs
178.9 protein
Weight~139.8
Training~ 8:30 am, gym, 65 min.
RDL’s
2x180x3
2x185x3x4
Lunges with 30’s (+10)
24
24
24
24
24
10
Leg Press
5x260
5x260
Standing claves~ toes on plate
8 w/50’s
8 w?50’s
(grip was gone after lunge fest)
Bis~ hammer curls
12x20’s
12 "
12 "
Super set with
Tri’s~ rope pull downs ( I like these)
12x30
12 "
12 "
Seated leg curls (make me wanna cry…)
15x70x4
Improved on everything today. Good day!
True progress pics instead of bro pics
I am seeing change! I am happy!
Nice back and shoulder-hip-waist ratios!
thanks! I am excited to see what it looks like after dieting down
weight~141.8
Training~ 8:30 am, gym, 50 min
OHP
2x90
2x95
2x95
2x95
2x90x2
2x95
2x90x2
2x95
2x90x2
2x95
2x90x2
side lat. raises w/12’s (+8)
11
11
11
11
11
11
8
Single arm DB row
5x45
5x45
DB bench
5x45’s
5x45’s
Chins
9
Rear delt rows (gottem figured out!)
15x50x4
Its SUNNY out today
Pull in the pants? Like your pants are getting pulled down form the quads/hams growing? I get that.
PMS You talk about carbs and PMS what about the fat you are eating? or not eating? Fats always keep my moods stable.
Im glad you are happy with the changes, your quads are going to be off the hook. Your calves are showing up nicely, cant wait to see what you have when the time comes.
Also just curious about your “rep #s”, it always surprises me to see you doing low reps. I thought when you are in more “body builder” mode the reps should be higher if you are trying to grow? You dont have to explain yourself, but Im trying to learn here, haha
no I think its pulling because my ass is getting fat
I think its the junk food and maybe bad fats. Its not that I am eating that terrible its just that if I only ate the healthy foods I normally did I would have to consume TONS of it in order to get the cals in. Doable of course, I just got lazy I guess. Maybe I have not been eating enough healthy fats.
As for the reps…the 2xweightx3’s that I list are actaully a pause/rest technique…so I am doing 2 resting 10 sec, doing 2, resting 10 sec then doing 2. So really it is 6 reps per a set but it allows me to lift heavier than I normally would if I did 6 straight. Getting stronger equals more muscle.
Then I have a volume movement (lunges or side lateral raises) where the goal is to increase reps each and every time.
The inbetween movements are there for maintenance (2 sets of 5 )
Does that help?
Weight~ 140
Training~ 8:30 am, 65 min, gym
Notes~ by the end of the week my joints are hurting units. Elbow and knees and grip. Suck it up Butter Cup its Friday!
RDL’s
2x185x3
2x190
2x185x2
2x190x2
2x185
2x190
2x185x2
2x190x3
Lunges with 30’s (+14) I am a lunging machine!
24
24
24
24
24
10
14
Leg Press
5x260
5x280 BEAST!
Standing calves
16x35’s toes on plate
Bi’s~ straight bar curls
12x35
12x40
12x40
super setted with
tri’s ~ v bar pull down thing.
12x30
12x40
12x40
Seated Leg Curls
15x80
15x80
15x70
15x70
JEEZ!
Also this thing is like a trap. Ever notice that??
Felt strong in the gym today!
Only one more week to go! Happy to see the lunges go…they have been super hard…but I say that with caution coz the next 4 week program has no sympathy either
I have DOMS today! I havent had DOMS in weeks and weeks.
Yes, …it does now. I obviously missed what program you are following?
DOMS the lunges or the mega RDLs you did!!! Lunges ALWAYS get me.
Its a specialized program to try and bring up my lagging parts.
I feel like shit today. Workout was def not great but I pushed through as best as possible. My joints are angry today…hurt to bend down to clean the bar for OHP, OHP was weak as shit and I kinked my neck.
OHP
2x90
2x95
2x95
5x95
2x90
2x90
2x90
2x90
2x90
6x80
3x80
3x80
Side lat. raises w/12’s (+9)
11
11
11
11
11
11
8
9
Single arm DB rows
5x40
5x40
DB Bench
10x30’s
no chins
Rear Delt rows BB
15x45
15x55
15x55
15x55
Gonna take it easy today, epsom salts bath tonight, good food and lots of it, early to bed. Sounds like remedy to me.
Also I hydroplaned TWICE on the way to work today. Scared the SHIT out of me 
Feeling better today! By the end of the work day yesterday I could barely turn my head becasue of my neck and shoulder. I attacked it with my daughters rubber band ball and a bath and today its not too bad! It affected my RDL’s, but everything else was fine.
I need to be more proactive with rolling my muscles out so that I dont get to this point.
Weight~ 141.4 That makes +7 pounds since Aug.
Training~ 830 am, gym, 75 min.
RDL’s~ kept the weight lower here because even with a longer warmup my neck was tight and lift off was tricky. I found myself wanting to crane it and I dont want to get back into old habits.
2x175x3
2x185x3
2x190x3x3
Lunges with 30’s (+31)
24
24
24
24
24
11
14
10
10
10
Thats 175 lunges carrying 60 pounds people! I am impressed with myself! Friday (last day for lunges) 200 will be mine!
Leg Press
5x260
5x280
Basically I just maintained my maintenance today, lol.
Standing calves toes on plate
16x35’s
Bi’s~ straight bar curls
12x40
12x40
12x40
super set with
bi’s~pull downs
12x40
12x40
12x40
Seated leg Curls
15x80
15x80
15x70
15x70
I am starting to look like someone that works out. I am glad I have been so consistent and the results are coming! Hard work is paying off!
Just reading about those lunges made me tired. The worst thing I ever did was walking lunges super setted with leg press. I was sore for 4 days.
You’re right though. Hard work is paying off.