WEDNESDAY: CHEST
GYM CLOSED DUE TO WEATHER CONDITIONS -_-
THURSDAY: LEGS
warmup:
-10 mins brisk walk on treadmill
-2 mins stretching
-set of light weight lunges
LEGS:
-some fucker was hogging the squat rack >_<
-leg press, 135x8, 225x8, 315x8, 315x6
-3 sets leg extensions, can’t rememeber weight
-2 sets leg curls, can’t rememeber weight
-1 set hack squats, can’t rememeber weight
Shit workout.
CHEST: (since i missed it yesterday)
warmup:
-4 mins brisk walk on treadmill
-1 min stretching
-1 set 95lbs on bench
CHEST:
-bench press, 135x8, 185x7, 155x10, 135x8
-incline bench press, 115x6, 95x8, 95x12
-dumbell presses, 55x8, 55x8, 55x5, 50x8
-flyes, 30x8, 30x8, 30x8, 30x8
pretty good workout, increased chest volume working well
FRIDAY: ARMS
warmup:
-4 mins brisk walk on treadmill
-1 min stretching
-bicep curls, shoulder presses with 15Lbs dumbells
ARMS:
-dips, 12,8,8,5
-45Lbs 21s, 4 sets
-skull crushers with 70Lbs, 10,8,8,7
-dumbell bicep curls 30Lbs, 8,8,6,6
-elevated pushups, 6,6,5
-cable bicep curls, 2 sets
-cable tricep extensions, 2 sets
not bad workout, hopefully i’ll be pretty sore tomorrow
MONDAY: SHOULDERS
warmup:
-5 mins brisk walk on treadmill
-3 mins stretching
-2 sets light lateral raises
SHOULDERS:
-4 sets seated dumbell shoulder presses, 35x8,8,8,8
-3 sets cable lateral raises, 20x8,8,8
ABS:
-2 sets decline crunches with 25Lb plate
-2 sets cable crunches, 170Lbs
Not bad workout, short and sweet but glad i’m not getting any shoulder pains these days. I’m taking it easy untill i build up my shoulder muscles.
WEIGHT: 195Lbs
Photos on the way
Been a while since i logged any workouts, i’ve been doing them but was too lazy to make a record. Since the last pics ive gained about 5 more pounds.
Goals by the end of the summer:
-weigh 210Lbs/95kg/15stone
-comfortably rep 225lbs/100kg on bench
-increase 1RM on deadlift to 265Lbs/120kg
-get 16" arms (currently 15.25)
-further hone my nutrition down to a fine art
Over and out~
well, definitely made some progress in terms of nutrition, i am now eating a steady 4500 kcals a day and taking in 270g protein per day. going to stay on this diet til the end of the summer and i go back to university, then it might require some tweaking because i wont be at my house a lot.
p.s. arms now 15.75 inches cold 
arms now 16 inches =D
weighed in at 211 LBS at the gym yesterday, a lot of it was probably from water (i drink a lot of water when i work out) but at least its a step in the right direction!