Mon,12/29-- Legs

Hack- 180lbs,230 for 3 sets- 8,6,6,6
Squat- 225-2 sets- 9,10
Sissy- no extra weight yet, due to being new to exercise- 4 sets- 16,18,15,15
Bar Lunge- 135 for 3 sets 10,12,12
Calf-Db- 65lbs for 5 sets 15-20 reps

Still no issues, and cutting through the workouts!

Sun,12/28- Shoulders+Triceps

Bar Press- 155, then 165 for 3 sets- 6 reps each set
Seated Side laterals- 25 lbs- 9,10,10
Front Raises- 30lbs 11,12,12
Tri Press- 150,160 for 2 sets- 10 reps each set
DB ext- 50lbs- 10,11,11

HIT performed on Sat with no problems!

Back+Hams-Fri,12/26

Pull Over- 95,90,90- 6,6,6
Deads- 295,295,275,275- 6,6,7,6
Bench Row- 115 for 8 for two sets
Straight Arm Pulldown- 75- 12,12,12
Leg Curl- 120- 9,8

No issues regarding the training these days. No noticeable strength loss, and being careful not to injure myself as well!

Weight was 179 (2 lbs down from last week), and the waist size measured upon waking up was 28. thanks

12/25 Chest+Bi's

4 RDB- 95,95,80,85- 6,6,6,6
Flat Bar- 225,235- 8,7
Chest Dips- 8,8,8,7
Bar Curl- 125-5, 115-6
Rope Curl- 170-10 Twice

Feeling strong yesterday dispite being tired! Have a great Holiday Joe, and stay away from the gravy and pie!

Legs Mon,12/22

Leg Ext-110,120- 10,10
Front Squats- 135,155,225,225- 6,6,7,6
Sumo Squats- 185,195,225- 10,9,10
Step Ups- 3 sets- 10,9,10
Calf Singles- 5 sets- 15-20

HIT done today Tues,12/23 with extra intervals!

Shoulders+Triceps Sat,12/20

Shoulder Press- 165-6 twice, 155 for 6 twice
Seated Side Laterals- 25lb Db- 10,10,8
Front Raise- 25 lb Db- 12,12,12
Tri press- 160-10,10,10
Db Ext- 40lb Db 11,11,11

Weight was 181, and waist measured 28 1/2 inches at this point (done in the morning).

Thurs,12/18---Back+Hams

Lat Pull Over- 90,95,90--7,8,6
Deads- 275,295,295,285--9,6,6,6 (never been strong on these)
Bench Row- 110,115,120--6,8,6
Straight Arm Pulldown- 75--11,10,12 (lightened the weight for better form)
Leg Curl- 120-8 twice, 110-8

Amazing what eating and not overdoing cardio does to the pre-contest routine. Not used to feeling normal while dieting (thought you had to be hungry all the time, and tired). Anyway, should be interesting to see the total package come the big dance!

Chest+Biceps Wed,11/17

4 RDB- 90,95,85,85-6,6,7,6
Flat Bar- 225 twice-8,7
Chest Dips- 8,9,88
Bar Curl- 115-5,125-5 (have always been strong in relation to curling exercises etc)
Rope Curl- 170-10 twice, 165-9

No issues pertaining to the workout yesterday! HIT was done this morning (Thurs,11/18)!

Legs Tues,11/16

Leg Extentions- 115,120- 10,10
Front Squats- 135,165,155,225- 7,6,7,6
Sumo Squats- 195,185,225- 10,10,10
Step ups- 3 sets 10 reps each set
Calf singles- 5 sets 20 reps each

Good workout yesterday for sure! Went a bit higher on reps in regards to calves as well!

Sun,11/13 Shoulders+triceps

Bar Press- 155-6,165-6, 155-7 twice
Seated Side Laterals- 25lbs 8,10,10
Front Raise- 35's 10,12,11
Tri Press- 155-10,9,8
Db Ext- 40lbs-10,11,11

Hit performed with the extra intervals added, done on Mon,11/14!

Back and Hams Fri,12/13

Lat puller over- 90lbs for 6,8,7
Deads- 285- 6, 295-6, 295-6, 275- 8
Bench Row- 115-6,110-8,110-10
Straight Arms Pulldown- 100-10,12,11
Leg Curl- 110-10, 120-8 twice

Weight was 183, and waist has not really budged (29 inches when wrapped around upper portion of stomach). HIT was done morning of the the 14th as well!

Wed,11/10 Chest+Biceps

4 rDB- 85,90,90,85 7,7,6,7
Flat Bar- 215 for 8, 225 for 8
Chest Dip- 7,7,8,8 (not very strong on these)
Bar Curl- 120 for 5, 125 for 5
Rope Curl- 165 for 10,170 for 9 and 170 for 8

No decline in strength which is a good sign obviously! Just trying to stay patient in regards to show!

Legs Tues,11/9

Leg ext- 110-10 reps, 120-10 reps
Front Squat- 135,145,145,135 7,6,6,7
Sumo Squat- 185,195,225 10,10,10
Step ups- 3 sets on high placed box for 10 reps each
Calf Singles- 5 sets 15- 20 reps

HIT done Tues morning, diet is on point as well!

Chest+Bi's Sun,11/7

4 rDb- 60lbs 6,8,7,8
Flat Bar- 2 sets with 225 for 8 twice
Chest Dips- 4 sets of 6,8,6,6
Bar curl- 115 for 5 then 125 for 5,115 for 5
Rope Curl- 3 sets 165 8,10,9

Strong workout yesterday for the most part! Not sure the 4r dumbell movement was correctly perfored. Can you describe how you want me to do this Joe? Took some pics Friday just to check progress, and was happy with the results. Seem to be looking bigger in regards to my arms and shoulders. Also noticed that the fat on lower back keeps getting smaller each time I views the shots every 2-3 weeks!

For me the legs come in first, and then the last areas to get lean are the lower abs, and the side upper back-lower.

Fri,12/5 Back+Shoulders

Pull ups- 4 sets 10,12,12,12
Seated Cable row- Entire stack 8,8,9
Db row- 130 9,10
Push/Db stand- 40lbs 6,8,8
Side ups- 11,11,12
Abs- 20,20,20

The next back routine will be in conjunction to the new workout plan! Weight was 184, and waist was 29 today. Am impressed with the progress made thus far for sure, and hope to strip off as much fat as possible in the next 3 months with minimal muscle loss. HIT was done this morning (Sat,11/6) as well.

Chest Wed,12/3

Flat barbell press- 5,5,5 175,225,225
Db Incline fly- 60,65 11,12
Cable curl- stack for 10,10
Rope pulldowns- 9,10 170,170
Hammer curls- ss 11,10,12 75,70,75
Dips- ss 9,9,10

The workout schedule will be completed after this week. Just wanted to let you know the status regarding the training outline!

Legs Tues,12/02

Leg Ext - 70,110,110 11,10,10

Front Squat- 6,5,5 135,145,165

Stiff leg trap bar- 10,10,8 155,150,150+bar

Sumo Squat with db's- 10,11,12 90,95,95

Calves- 15,15,20 150,170,180



HIT performed yesterday the 1st, diet has been on point since the start of program as well!

Sun,11/30 Chest/Arms

Bench press- 185,225,225 5,5,5
Incline Db press- 90,90,80 9,10,9
Incline Fly Db- 12,11 65,60
Cable curls- entire stack 10,10
Rope pulldowns- 160,170 10,9
Hammer Curls- ss 10,11,12 70,75,70
Dips to failure- 10,9,9 ss

Was strong yesterday, and looking foward to what the end holds!

Fri,11/28 Back+Shoulders

Pull ups- 4 to failure- 8,10,10,8
Seated cable row- entire stack 8,8,8
1 arm row- 120lbs for 10,10
Push/Db stand- 35lbs 6,7,8
Side ups- 10,11,12
Abs- 15 15 20

Good workout, and was not sure it was going to be due to being a bit tired! Weight was 185, and waist is 29, and getting smaller. Am very glad with my results so far, and normally would lower calories too much, or add in more cardio thus losing muscle. Challenge will be staying patient, and waiting unil the finish line!

Chest+Arms Wed,11/26

Flat bench-5,5,5- 175,225,225
Incline Db press- 9,9,10 85,90,90
Incline Fly Db- 65,65 11,12
Cable Curls- 10,10 entire stack
Rope pulldowns- 150,160 9,10
Hammer Curls- ss 10,9 65,75
Dips- ss 3 sets to failure

HIT done Thurs,11/27 with no issues!

Tues,11/25 Legs

Leg ext- 10,11,10 75,110,120
Front Squat- 135,135,165 5,6,6
Stiff Leg with Trap Bar- 8,9,10 150,140,155+bar for each set
Sumo Squats with Db- 10,11,12 90,95,95
Calves- 15,15,20 150,170,180

HIT done on Mon,11/24 for the usual duration. Definitely getting leaner, but keeping the muscle. Have a great Holiday, and stay away from the gravy and desserts!

Sun, 11/22 chest and arms

Flat bench- 3 sets 185,225,225 5,5,5
Incline Db press- 3 sets 8,9,10 80,90,95
Incline Fly Db- 2 sets 11,12 65,65
Cable Curls- 2 sets 9,10 entire stack
Rope Pulldown- 2 sets 9,10 ,150,160
Hammer Curls- 2 sets ss/10,10 70,75
Dips SS 3 sets to failure

HIT performed on Fri,11/21, and looking better each week!

Back+Shoulders Sat,11/22

Pull up- 4 sets to failure- 6,7,6,9
Seated Cable row- 3 sets entire stack 8,9,10
1 Arm Db row- 120lb Db for 2 sets of 10,12, then 100lbs for 10,10,10
Abs- 20,15,20 on medicine ball with 45 lb plate

Not sure how to perform the Push/Db stand, so replaced with 3 extra sets of rows. Should have asked prior to heading to gym. Also, the Side Ups, no big deal, just have not heard of the exercises until now!

Weight was 187, and was checked the same time as last week, with same scale. My waist is 29 (in the morning), and has definitely gotten much tighter for sure. Only reason for this might have to do with getting more sleep, and post workout meal being changed to 1 cup of oats rather than 60 grams of sweet tato. No complaints for sure, just glad to still be in the game!!

Chest+Arms Wed,11/19

Flat Bench- 3 sets 5,5,5 175,185,225
Slight incline Db press- 3 sets 9,10,8 85,90,90
Incline fly Db- 2 sets 11,10,12 60,65
Cable curl- 2 sets 8,10 190,190
Rope pulldowns- 2 sets 9,10 150,150
Hammer Curl- 2 sets ss 75,70 10,10
Dips- ss 3 sets to failure

Hit done yestereday Tues,11/18, and no changes in plans at this time!

Mon,11/17 Legs

Leg Ext- 3 sets 10,10,10 80,100,120
Front Squat- 3 sets 135,145,155 6,6,5
Stiff Leg Trap Bar- 3 sets 10,8,9 150+bar,140+bar,155+bar
Sumo Db- 3 sets 12,10,11 90,95,95
Calves- 3 sets 20,20,20 standing raises

HIT done AM on Tues,11/18, no issues to report regarding the cardio. Good workout yesterday, felt stronger than usual. Started taking Tribulous again prior to my workouts. Seems to assist a bit, or probably the placebo affect, LOL!

Chest+Arms Sat,11/15

Flat Db- 3 sets 5,5,6 90,90,95
Incline Db press- 3 sets 9,10,10 90,85,95
Flat Db Fly- 3 sets 65,65,65 10,10,11
InclineDb curl- 2 sets 5,6 55,55
Close grip press- 2/D 9,8 185,175
Con Curl- ss/3 sets 85,75,70 11,12,11
Db KB- ss/3 sets 10,12,10

Hit was done today Sun,11/16, and diet is still on course!

Back+Shoulders Fri,11/14

Lat Pullovers- 3 sets 5,5,5 160,165,170
Deads- 3 sets 225,225,245
Db Bench Row- 2 sets 12,12 120,120
Upright Rows- 3 sets 70,75,70 8,9,10
Side Laterals- 3 sets 6,6,6 20,25,25
Abs- 3 sets 20,20,20

First off, hope the competitors in todays show do well!!! Good workout yesterday, and feeling strong at the moment. Weight is 184, and waist is 29 today.

Chest/Arms Wed,11/12

Flat Db- 3 sets 6,6,6 85,90,95
Incline Db press- 3 sets 10,9,10 80,85,95
Flat Db fly- 3 sets 60,65,65 10,11,12
Incline Db curl- 3 sets 55,60,55
Close Grip presses- 2/D 8,9 185,175
Con Curl- ss/3 sets 90,75,70 12,11,11
Db KB- ss 3 sets 12,10,10 45,30,35

No changes in diet, and continuing to plug away!

Chest/Arms Wed,11/12

Legs Tues, 11/11

Leg Extension- 3 sets 10,10,10 110,120,120
Front Squat- 3 sets 145,145,145 5,6,6
Stiff leg Trap Bar- 3 sets 8,9,10 Bar+140
Sumo Db- 3 sets 10,12,11 95,95,95
Calf Raise- 3 sets 15,20,20

Have never really done the front squats before. Decided to go light to get the form down. Good luck to your clients competing this weekend sir! Also, Hit was done yesterday as well.

Chest/Arms

Flat Db-3 sets 6,7,6 95,90,85
Incline Db press- 3 sets 9,9,10 95,80,85
Flat Db Fly- 3 sets 65,60,55
Incline Db curl- 2/D 55,50 5,5 reps
Close grip- 2/D 8,9 185,165
Con Curl- ss/3 sets 90,75,70 11,11,12
Db KB- ss/3 sets 10,10,12 45,35,35

Strong lifts yesterday, will do HIT tomorrow!

Sat,11/8 Back/shoulders

Lat Pullovers- 3 sets 4,5,5 150,165,170
Deads- 3 sets 235,225,225
Db Bench row- 2 sets 11,12 110,120
Upright row- 3 sets 75,70,70 9,8,10
Side laterals-3 sets 6,6,7 25,20,20
Abs- 3 sets 15,15,20

Weight was 185, and waist was still 30 as well. Still feeling strong at this point, and just trying to stay on track in regards to the diet etc! Let me know when you want some pics as well Joe!

chest+arms Wed,10/5

Flat Db 3 sets- 6,6,6 85,85,90
Incline Db press- 3 sets 9,8,10 85,90,80
Flat Db fly- 3 sets 60,55,55 11,10,12
Incline Db curl- 2/D 55,50 6,5
Close grip- 2/D 9,8 175,165
Con curl- ss 3 sets 90,80,70 12,11,11
Db KB- ss 3 sets 11,10,12 40,35,35

HIT also done in the Am on Thurs the 6th.

Legs Tues, 11/04

Presses- 3 sets 9,9,8 280,380,380
Stiff leg- 3 sets 9,9,8 165,185,175
Squat chain- 3 sets 9,10,10 145
Db Leg curl- 3 sets 30 lbs
Calf Raise- 3 sets 15,20,15

HIT done on yesterday as well. Feel quite better this week, and was glad to be able to get through last week!

Sun,11/2 Chest+Arms

Flat Db press- 3 sets 6,6,6 85,85,85
Incline Db press- 3 sets 10,9,8 85,80,80
Flat Db fly- 3 sets 55,55,60 12,10,11
Incline Db curl- 2/D 50,45 5,6
Close grip 2/D- 8,8 175,165
Con curl- ss 3 sets 90,80,70 11,11,12
Db KB- ss 3 sets 10,11,12

Good workout yesterday, and ready for the week! Diet is still on track, and no other changes.

Back+Shoulders

Lat pullover- 3 5,5,5 140,170,160
Deads- 3 225,225,225
Db bench row- 2 sets 10,12 120,110
Upright row- 3 70,70,70 10,8,9
Side lateral up/down- 3 sets 6,6,6 20,20,25
Abs- on medicine ball/weighted-45 lb plate for 3 sets 20,15,15

HIT done Sat Am, with no changes in routine. Feeling better today, been struggling all week from being sick.

Waist is still 30, but can definitely signs of leaning out. My face looks more gaunt, and the love handles are getting much smaller. Weight (188), is still the same at this point, and losing fat while keeping the muscle is what we want!

Wed 29th, chest+arms, HIT done on Tues the 28th

Flat Db press- 3 sets 5,6,6 85,85,85
InclineDb press- 3 sets 80,85,80, 8,9,10
Flat Db fly- 3 sets- 10,11,12 60,55,55
Incline Db curl- 2/D- 6,5 50,45
Close grip- 2/D- 175,765 9,8
Db preacher curl- ss 3 12,11,10 40,35,30
Standing curls with curling bar- ss 3 12,11,10 80,75,70

Should have asked prior to heading to the gym, but the last 2 exercises were changed due to not understanding what the Con curl, or the Db KB sequences were?

Wow, it has been a ROUGH week, and believe it was from a possible flu bug. Still doing what needs to be done though. Joe, at what point in the diet (if any) should I just feel exhausted all the time?

Mon 10/27 Legs

Press- 9,8,9 3 sets 260,360,360
Stiff leg- 3sets 8,8,9 175,165,165
Squat chains- 3 sets 15,12,10 135 with chains
Db leg curl- 3 sets 10,10,10 25lbs
Calf raise- 3 sets 15,16,15 150 for all 3 sets


Did HIT Tues morning, and felt better good. Yesterday was rough in regards to energy. Not sure what the problem was, but got through the workout.

Sun,10/26 Chest and Arms

Db Incline- 3 sets 85,90,90 5,5,5
Cheat dips/chains- 4 sets 5,5,5,4
Flat Bench- 3 sets- 175,225,225 10,10,9
Barbell curl- 2/D- 135,125 5,5
Tri pushdown- 2/D- 5,5 entire stack,195
Rope curl- ss-3 sets- 140,110,95 10,10,10
Db ext- 3 sets- 90,80,80

Good workout for the most part, but still strong and making progress. No changes in diet, and will be following the 3rd tier of the workout scheme next workout.

Fri, 10/25 shoulders and back

Lat Pullover- 3 sets 5,5,5 140,160,160
Deads with bar- 3 sets 225, 225,225
Db bench row- 2 sets- 10,12 120,110
Up right row- 3 sets- 70,70,70 8,9,10
Side lateral up/down- 3 sets 6,6,6 25,25,25
Abs on machine- 3 sets 15,15,20


HIT was done on Sat morning after warmup. Deads are done without much weight these days. Slight lower back problems, so better safe than sorry for now. Weight was 188-189, and waist size the same 30-31.

Chest/Arms for Wed,10/22

Db incline 3 sets 85,95,90 5,5,5
Chest dips with chains- 4 sets 5,5,5,5
Flat Bench- 3 sets- 185,225,225 10,10,10
Barbell Curl 2/D- 135/95
Tri Pressdown 2/D- 5,5- Entire stack,185
Rope curls ss- 3 sets- 130,110,95, 10,10,10
Db ext- 3 sets- 90,85,80

Felt a bit off yesterday, but still managed to have a descent workout anyway. Toughest part of the prep is going to be patience without the process. The show seems so far out, but in reality it really is not.

Chest/Arms for Wed,10/22

Legs Mon,10/20

Leg press- 3 sets- 8,8,8 270,360,360
Stiff leg- 3 sets- 8,7,8 165,175,165
Squat chain 3 sets- 12,15,10 145 with chain
Db leg curl 3 sets- 10,10,10 25 lbs
calf raise 3 sets- 16,15,16 150,140,150

HIT was done today, Tues the 21st as well. Feeling strong, and definitely the best I've looked in regards to lean body mass to date.

Sat 10/18 Chest/Arms

Incline Db -3 sets 85,95,95-5,5,6
Chest dips/chains- 4 sets- 5,5,5
Flat Bench- 3 sets- 185,225,225 - 11,10,10
Barbell Curl- 2/D- 135,115
Tri Pressdown- 2/D 5,5- Entire stack, then 185
Rope curls- SS- 3 sets 130,110,90 10,10,12
Db ext ss- 3 sets- 90,85,70- 10,10,12

HIT was done on Sun 10/19. Refeeds on chest+Arm days, and diet followed per request.

Fri,17/10 Back and Shoulders

Lat pull under- 3 sets 8,8,8 165,185,195
T-Bar- 2 10,10,10 195,205
Rope Pulldown- 2 11,11 90,90
Db press- 3- 85,85,85 6,6,6
Front raise- ss 3 sets- 10,10,10 35,30,25
Seated side ss 3 sets- 10,10,10, 40,35,30
Abs- 3 on ball with 45lb plate for 20,20,20

Weight is 189-190, and waist is 30 inches. Very, very pleased about the loss of fat without losing any size at all. Will blog my last workout for the week tomorrow! Last cardio session to be done tomorrow.

Chest+Arms for Tues,10/14

Slight Incline Db press- 3 sets 85,95,95, for 5 reps each
Chest Dips with chains- 4 sets- 5,5,4,5
Flat Bench- 3 sets- 10,11,100- 175,225,225
Barbell Curl- 2/D- 135,115
Tri pressdown- 2/D- 6,5
Rope Curls- SS- 3 sets 130,110,95
Db ext SS- 3 sets- 90,85,75

HIT was done the morning of Wed 10/15.

Legs+Calves 10/13 Mon

Leg Press-3 sets 6,8,8 295,315,315
Stiff leg Bar- 3 sets 7,8,8 155,165,165
Squat chain- 3 sets 10,15,12 135 + Chain
Db Leg curl- 3 sets 10,10,10
Calf Raise- 3 sets 15,16,15 150,175,185

Chest+Arms Sun,10/12

Slight Incline Db press- 3 sets of 5 85,90,95
Chest Dips Chains- 4 sets 5,6,5,4
Flat Bench- 3 sets- 10,11,10 185,225,225
Barbell Curl- 2/D- 125,115
Tricep Pressdown- 2/D 5,6 entire stack
Rope Curl- ss 3 120,110,95
Db ext ss- 3 - 80,75,70

Strength is still high, and doing well.

10/10 Back/Shoulders

Lat pull under-3 sets 6,7,8- 145,155,185
T Bar- 2 Sets- 9,10- 185,195
Rope Pulldowns- 2 sets- 10,11- 70,90
Db press- 3 sets- 80-80-80 5,6,5
Front raise SS 3 sets- 10 reps 40,35,30
Seated Side raise SS- 3- 12,11,10 35,30,25
Abs- 3 sets 20,18,18 Weighted on machine

Cardio done Sat AM- HIT- Diet per normal workout days.
Feeling strong, and trying not to let the loss weight get to me (mind games). Weighed in at 190, down a few lbs. Waist size was 31-30, and can tell a difference. Will start the new set of workouts this coming week as well.

Wed,10/08 Chest+Arms

Flat Bench- 3 sets- 185,225,225 all 5 sets
Incline Db Press- 3 sets 9,10,10,- 100,100,110
Incline Fly Db- 2 sets- 10,12- 65,70
Cable Curls 2 sets- 8,9- 75,85
Rope pressdown- 2 sets- 8,10- 100,95
Hammer Curls- SS 3 sets- 10,10,10- 70,65,60
Dips SS 3 sets- 12,10,10

Never been very strong on dips, but strength should get better.

Mon,10/06 Legs+Calves

Extensions- 3 sets 40,60,70
Squats 3/D- 175,165,155 for 5 reps
Leg curl- 2/D 120,110
Bar Lunge- 2 sets- 135 for 10 reps each set
Calf Raise- 3 sets with 130 for 20 reps

*Also cardio done on Tues,10/07, and diet has been on point.

Sun,10/05 Chest/Arms

Flat bench-3 sets- 6,5,5,-175,225,225
Incline Db press 3 sets- 9,10,10-100,110,110
Uncline Fly Db- 2 sets- 10.11- 65,70
Cable curl- 2 sets- 9,10- 70,65
Rope Pressdown- 2 sets- 9,10- 95,95
Hammer Curl- SS 3 sets- 12,12,12 - 70,65,60
Dips- 3 sets SS- 12,11,10

Sun/28th of September- Chest and Arms

Flat bench- 3 sets of 5
Db slight incline 3 sets 8,10,10
InclineDb fly 2 sets 10-12
Cable curl 2 sets 8,9
Rope pressdowns 2 sets of 8-9
Hammer curls 3 sets 10,11,11= SS
Dips 3 sets to failure= SS

Diet per Joe is a refeed according to the program.

Fri, 9/26- Back, Shoulders, Abs

Lat pull under- 3 sets- 6-10 reps 135lb, 155lbs, 175lbs
T-Bar- 2 sets 10 reps 135, 180 lbs
Rope Pulldown- 2 sets 11 reps 65,70 lbs
DB Press 3 sets 6 reps 75,80,80lbs
Front Raise- 3 sets 10,12,12 35lbs for all sets
Seated Side delts- 3 sets 11,11,12 30lbs for all sets
Abs- 15, 18, 20-3 set- on a medicine ball, and a 45 lb plate on chest

Wed,24th-- Chest and Arms

Flat bench 3 sets of 5,6,6 using 165,225,225
DD press, slight incline- 3 sets of 8,8,10 reps, with 90,110,100
Dumbell fly 2 sets 8,10 55,65 lbs
Cable curl- 2 sets of 6- 80,80 lbs
Hammer curl- 3 sets- 8 reps 65,65,65 lbs
Dips- 3 sets for 8,10,11

Diet-- per Joe's refeed numbers
Misch-- Waist size has gone down due to notch in belt going up. Have not measured, but will do so.

Legs on Mon 09/22

Squats- after light warm sets with bar and 135-- 235-10 reps, 245 for 9 reps, 245 for 3 reps, 1 set of machine press with entire stack. Calves 3 sets .... Had a problem with my lower back while performing the 2nd set, hence the 3 rep set (had to stop due to tightening). Also forgot to due my hams today. Will do prior to chest workout on Wed.

Have only been doing 1 set of lying curls for hams laterly as well. Diet today was-will be pro-280, carbs 400, fat 40. My weight was around 193 this afternoon as well