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