btw my measuremnets for september were
chest - 44" (+1")
arms - 15" (+.5")
biggest part of stomach - 35"(-1")
legs - 24" (+.5")
calves - 15" (0)
So everything is going as planned…
back/rear delts
deadlifts - 315x8
chin ups - bwx9
HS DY row - 190x10
Rear delt machine - 105x11
Db rear delts - 35x11
i tried doing chins second, and i prefer doing them first…i’m going add back the rope pullovers as well…need to get more volume for the lats
i changed a couple things about my training…I’m training more instinctively now on a 5 day split, and I altered my diet to get even leaner than i am now while increasing my gains(increasing protein dramatically and messing with carb timing)…
today i trained chest/calves
db press - 85sx8
hs incline - 180x10 or so
cable flys - 75x10
pec dec - short rom just squeezing mid chest for like 20+ reps
standing calves - 212.5x11
seated calve - 100x10
im aiming for 12 on the 85s…i use pretty strict form on DBs…i probably will do BB next week though…I wnated to flat bench this week, but everyone was using flat today, so i did dbs…
quads/hamstrings
Squat - 275x10
leg press - 6 plates per side x 20
rdl - 225x10
hamstring curl - 180x9
im not really focusing much on legs right now…i’m content with doing sets at 275 until my upper body gets a bit bigger…
Arms
CGBP - 205x8
Chin ups - BWx10,8,4
Skullcrushers - 85x9
Concentration curls - 35x8
pushdowns - 100x9
pinwheels - 50x9
mega pumped, brah
Deltoids and Trapezius
DB shoulder press - 70x10(+2 reps PR)
seated db lateral raises - 30sx12
upright rows - 75x10
db rear delts - 35s x 12
Face pulls - 60x14
db shrugs - 100x15
my Workout nutrition has been looking like this…
IWO: a blend of 50g carbs, 20g protein, 8g l-leucine, 3g creatine
PWO: 50g whey protein
Back
Wide Grip Pull ups - bw x 8,6,5
deadlift - 335x8
CG pulldowns - 150x10
T bar rows - 3 platesx11
chest/calves
incline bench - 175x6
flat db bench - 85s x 7
db flys - 35x9
dips - 3 sets to failure
standing calves - 212.5 x 12
seated calve - 100x10
didn’t have my training partner…so i didn’t go to absolute failure on the incline benches…
Legs/abs
Squat - 285x8
leg press - 635x15
DB RDL - 100s x 11
Hamstring curls - 180x11
Rope crunches - stack x 15
leg raises - 3 sets to failure
i feel like my dietary changes have been very beneficial…
I’m eating 2g protein x bw right now on training days…only eating carbs pre workout and sticking to P F after…
the 5 day split i designed is also working quite well…i purposely designed it to have a lot of overlap of muscles to increase the frequency at which i was hitting my muscles but still training the body in a very balanced manner…
Arms
CG bench - 215x5
Chins - bw x 12, 6, 6
Skullcrushers - 85x10
concentration curls - 35x12
pushdowns - 100x15
pinwheels - 50x9
yesterday i fasted till 3pm…then ate 4 meals that would equal my maintenance intake consisting of 200g protein…I’m doing that on my 2 rest days…we will see what happens…the goal is to get bigger and leaner at the same time by alternating between periods of growth and fat loss throughout the week…
shoulders/traps
db press - 70x9
seated laterals - 35x8, drop 30x5
upright row - 85x10
db rear delts - 35x14
facepull - 65x12
db shrugs - 110x8, drop 90xsome
the main lifts that need to go up are flat bench and deads…i feel like those will give the me the most gains right now…
Back
WG pull ups - bw x 10,6,5
deadlifts - 365x4
CG pulldown - 150x14
t bar row - 3plts+25x11, 3plts+35x6
Im doing this standard 5 way split for like 4 more weeks or so then i’m switching to a modified 5 way i just created that has more back emphasis…
weight has been constant at 191…but i look leaner…
chest/calves
flat bench - 215x4
db incline - 70x9
db fly - 35x10
dips - 10,10,8
standing calves - 225x10
seated calves - 115x9
my flat bench is less than my cg bench…need to work on that…
Legs/abs
Squat - 295x10
Leg Press - 7 plts per side x 15
RDL - 225x12
Hamstring curl - 180x10
Rope Crunches - 100x20, 130x20, stack x20
leg raises - 10.9, 7
almost back…
Arms
Smith CGBP - 245x8
Chin ups - Bw x 12,6,6
Skullcrushers - 85x12, 95x7
concentration curls - 40x10
pushdowns - 110x16
pinwheels - 50x12
lol the leg press at my gym is broken…the funny thing is there is a sign that says what time it was reportd broken…My brother maxed the machine out 1 hr before it was reported to be broken…
Honestly, I’m not really a fan of the leg press anyway…i always got better growth from squatting type movements…
delts/traps
db press - 70x12
laterals - 35x7, drop 30x5
UR row - 95x12, 105x7
db rear delts - 35x16
face pull - 70x14
db shrugs - 110x12, drop 100x6
tweaking the diet to perfection right now…
Back
WG pull ups - 11,4,4
Deadlifts - 365x8
CG pulldowns - 165x10
T bar rows - 3plts and 35x10, 4 plts x 6
all is well…weigh about 193
flat bench - 215x5
incline bench - 175x6
db flys - 35x12, 40x9
dips - 16,10,6
standing calve - 225x12
seated calve - 115x9
bench still isn’t back to where it used to be…just need to keep grinding away i suppose…
squat - 315x7
hack squat - 2 plts + 25 a side x 8
RDL - 235x8
Hamstring curl - 180x9
form was kind of off on the 315 squats…mainly because my low back is really tight from deadlifting…i’m going to stay at 315 until i hit 20 clean reps…
don’t really like the hack squats as they are the only exercise that hurts my knees…I’m going to do db split squats next week as they have worked well for me in the past…
arms
smith cgbp - 255x7
chin ups - bwx 12,10,4
skullcrushers - 95x8, drop 75x8
concentration curls - 40x11
pushdowns - 120x15
pinwheels - 55x10
ran out of my iwo drink and dont have money to buy more so we will see what happens 
this is the 4th week on this routine btw…2 more weeks and then i’m switching to a modified 5 way that has more back emphasis which should help me build more upper body size…