Week Four, Day Two

Arms and Abs Today, this is how it went:

Barbell Curls: 80 pounds for 1 set of 5 reps and 1 set of 4 reps

Hammer Curls: 45 pounds for 2 sets of 6 reps

Preacher Curls: 65 pounds for 1 set of 6 reps

Close Barbell Press: 125 pounds for 2 sets of 6 reps

Dips: Bodyweight for 2 sets at 11 reps and 8 reps

Skull Crushers: 70 pounds for 1 set of 7 reps

Palms Down Barbell Wrist Curl: 60 pounds for 2 sets of 6 reps

Palms Up Barbell Wrist Curl: 70 pounds for 2 sets of 6 reps

Decline Situps: 35 pounds for 2 sets of 8 reps

Leg Raises: Bodyweight + 10 pounds for 2 sets of 6 reps

Lifts went up a bit again. This being the final week of this workout scheme it will change next week.

Week Four, Day One

First Day of the week again is Legs:

Barbell Squats : 215 pounds for 3 sets of 5 reps

Leg Press: 340 pounds for 2 sets of 5 reps

Stiff-Legged Deadlifts: 205 pounds for 3 sets of 6

Sitting Calf Raises: 130 pounds for 3 sets of 6 reps

Weighed in this morning at 197.5 pounds. A 1 pound increase on the week. Im still gaining a bit of weight and the odd thing is my waist has gone down atleast an inch in size. I can tell when I tighten up my belt. Tomorrow is arms and abs.

Week Three, Day Six

Back:

Wide Grips Chin Ups: minus 35 pounds for 2 sets of 6 reps and 1 set of 5 reps

Bent Over Barbell Rows: 135 pounds for 3 sets of 6 reps

Behind the Back Lat Pulldowns: 60 kg for 2 sets of 6 reps

Hyper-extensions: 35 pounds for 3 sets of 6 reps

Last day of the 3rd week. Week went good as a whole. Definitely feeling stronger.

Week Three, Day Five

Chest:

Incline Barbell Press: 120 pounds for 3 sets of 5 reps

Decline Flys: 35 pounds for 3 sets of 6 reps

Dumbbell Press: 45 pounds for 3 sets of 6 reps

Lifts went up a bit again. Chest is really a horrible lift for me and I seem to have a difficult time moving my lifts up. Next week the program changes for the second part of the 3 stages of the 12 week program. Maybe switching things up will help move the weights up a bit more.

Week Three, Day Three

Today was shoulders. This is how it went:

Shoulder Press: 40 pounds for 3 sets of 6 reps

Up Rows:90 pounds for 2 sets of 6 reps

Bent Over Lat Raises: 25 pounds for 2 sets of 5 reps

Dumbbell Shrug: 80 pounds for 4 sets of 6 reps

Calories for the next few days wont be mentioned. I have been keeping track on and off and as I have been doing it more I know generally what my protein and calorie intake are. If I stop progressing on the scale then I will make sure to keep track again.

Week Three, Day Two

Arms and Abs.

Barbell Curls: 70 pounds for 2 sets of 6

Hammer Curls: 45 pounds for 2 sets of 6 reps

Preacher Curls: 55 pounds for 1 set of 6 reps

Close Barbell Press: 115 pounds for 2 sets of 6 reps

Dips: Bodyweight for 2 sets at 8 reps and 7 reps

Skull Crushers: 70 pounds for 1 set of 4 reps

Palms Down Barbell Wrist Curl: 60 pounds for 2 sets of 6 reps

Palms Up Barbell Wrist Curl: 70 pounds for 2 sets of 6 reps

Decline Situps: 30 pounds for 2 sets of 8 reps

Leg Raises: Bodyweight + 4 pounds for 2 sets of 8 reps

Once again everything went up a bit. I was getting a pain in my lower left abdomen when doing the decline situps so I didnt make any progress in those this week.

Nutrition for the day:

Calories:2674

Protein: 211g

Week Three, Day One

Start of week three and its legs. Weighed in at 196.5 pounds when I woke up, an increase of 4 pounds thus far.

Heres how the Legs went:

Barbell Squats : 205 pounds for 3 sets of 5 reps

Leg Press: 270 pounds for 2 sets of 6 reps

Stiff-Legged Deadlifts: 195 pounds for 3 sets of 6

Sitting Calf Raises: 120 pounds for 3 sets of 6 reps

All the weights went up again. Things are progressing nicely.

Nutrition for the day:

Calories: 3220

Protein: 255g