yesterday
wave 3, cycle 24
machine flye
10,10x100
incline bench
5x135
5x165
3x185
10x205
2x225
Arnold press
8x65
8,7x55
db raises
8,8,8x35
40 min crossramp, 12 incline, 16 resistance, 500 Calories
3/9
65 min crossramp, 12 incline, 16 resistance, 985 Calories - beast mode
3/10
30 min video with my wife. Jillian Michaels. I don’t care for her.
3/11
230.4 I partly expected to go up a little in weight. I think I go up a little before coming back down again. We shall see. Very happy with how I look at this point, and my strength levels.
wave 3, cycle 24
machine flye
2x10x100
bench
5,5,5x135
5x185
5x225
3x255
3,3,3x285
5,5,5x225
machine flye
10,10,9x200
A1 weighted dips 5x50, 5x3x70
A2 chins 5,6,6,6
Started using a wider grip than normal in hopes of activating more chest. Felt pretty good. Hands just inside the rings. Tried doing a set of flat db presses after bench … my left shoulder would have none of that. Thought it was feeling better, ugh.
Right arm measured 18.75", left arm 18.5" Awesome.
yesterday
A1 bb curl 8x125,6x125,7x115,4x115
A2 machine rear flye 10,10,10,10,10x100
A3 chin-up 8,8,6,4,4
45 min Crossramp, 12 incline, 16 resistance, 670 Calories
FINALLY did chins pain free. So happy. Left shoulder did not hurt at all. Felt strong on the curls. Had a massive pump after.
[quote]TheDudeAbides wrote:
Right arm measured 18.75", left arm 18.5" Awesome.
[/quote]
Not too shabby!
[quote]trav123456 wrote:
[quote]TheDudeAbides wrote:
Right arm measured 18.75", left arm 18.5" Awesome.
[/quote]
Not too shabby![/quote]
ha ha yeah, imagine that direct arm training yields results!
[quote]TheDudeAbides wrote:
[quote]trav123456 wrote:
[quote]TheDudeAbides wrote:
Right arm measured 18.75", left arm 18.5" Awesome.
[/quote]
Not too shabby![/quote]
ha ha yeah, imagine that direct arm training yields results![/quote]
Whaaaat!?
lol, so have you pretty much made the transition to full on bodybuilding training then?
[quote]trav123456 wrote:
[quote]TheDudeAbides wrote:
[quote]trav123456 wrote:
[quote]TheDudeAbides wrote:
Right arm measured 18.75", left arm 18.5" Awesome.
[/quote]
Not too shabby![/quote]
ha ha yeah, imagine that direct arm training yields results![/quote]
Whaaaat!?
lol, so have you pretty much made the transition to full on bodybuilding training then?[/quote]
eh, I guess so? Ha ha I’ve always thought of myself as a little of both. Honestly, I don’t see much of a difference, except I’m not trying to peak my lifts for a meet.
3/18
wave 3, cycle 24
rack pull
5,5x225
5x315
5x385
belt
3x435
8x485
T-bar rows
10x2 plates
10x3 plates
8x4 plates
10x3 plates
db shrugs
3x12x100
15 min jogging outside
bw = 229, down 1.4lbs
[quote]TheDudeAbides wrote:
[quote]trav123456 wrote:
[quote]TheDudeAbides wrote:
[quote]trav123456 wrote:
[quote]TheDudeAbides wrote:
Right arm measured 18.75", left arm 18.5" Awesome.
[/quote]
Not too shabby![/quote]
ha ha yeah, imagine that direct arm training yields results![/quote]
Whaaaat!?
lol, so have you pretty much made the transition to full on bodybuilding training then?[/quote]
eh, I guess so? Ha ha I’ve always thought of myself as a little of both. Honestly, I don’t see much of a difference, except I’m not trying to peak my lifts for a meet.[/quote]
I just say that because of the flies before benching really, is that to pre exhaust or just to warm up?
[quote]trav123456 wrote:
I just say that because of the flies before benching really, is that to pre exhaust or just to warm up?[/quote]
Ah, ok. I do that for both. Slow, squeezed reps. I tend to only get sore in my delts from benching. Thought it might help stimulate them more … and hopefully lead to higher numbers.
[quote]TheDudeAbides wrote:
[quote]trav123456 wrote:
I just say that because of the flies before benching really, is that to pre exhaust or just to warm up?[/quote]
Ah, ok. I do that for both. Slow, squeezed reps. I tend to only get sore in my delts from benching. Thought it might help stimulate them more … and hopefully lead to higher numbers. [/quote]
Ok I get it
3/21
wave 1, cycle 25
machine flye
10,10x100
A1 chins 5,5,5,5,5,5,5,5,5,5 = 50 easy
A2 incline bench 3,3,3x135, 5x155, 5x175, 5x5x195
Arnold press
5x40
8,6x65
db raises
3x10x30
db curls
5x40
3x5x60
30 min crossramp, 15 incline, 15 resistance, 450 Calories
Great workout, lots of volume … maybe too much. Left elbow is sore. Tendinitis sore. Perhaps I’ll leave it at three top sets. All reps are done fast.
Damn that is alot of volume
3/22
wave 1, cycle 25
squat
5x5x135
2x3x225
5x275
2,2x315
belt
3x5x365
hack squat
10x1pps
10x3pps
10x5pps brutal
10x3pps
Done. This was around 50 min. Seemed like a lot of workout and not a lot of sitting around.
[quote]trav123456 wrote:
Damn that is alot of volume[/quote]
Ha ha and I did it in around 80 minutes
good stuff Dude!
[quote]dez6485 wrote:
good stuff Dude![/quote]
I try, thanks 
wave 1, cycle 25
machine flye
10,10x100
10 dips
bench
5,5,5x135
5x195
5x225
elbow sleeves
5,5,5x255
A1 wide pull-ups 5,5,5,5,5
A2 bench 5,5,5,5x225 - gassed on the last set, no desire to do another
push downs
5x80
5x100
10,7x140
10 dips, failure
machine flye
10,9x220
bw = 232 … oops
Welp, Friday weigh-in did not go as planned, but I’m not disappointed. Up almost two pounds from last week. Still looking super fine though. Mirror and clothes are not lying to me.
I never[rarely] use sleeves, but last time my right elbow was really sore for several days … and it never is sore. Elite FTS sleeves wreck havoc on your skin. The 225 “speed” benching felt good. Heck, all of the benching felt good, just that I’m weaksauce 
Thought I was looking jacked, so I took some measurements and pics. Left arm, 19"; right arm, 18.5". Awesome. Soon enough that will cold measurements.
Is ti benching that bothers your elbow mostly?