[blouisgod]

Im a district sales manager for a pharmaceutical company - we do IV drugs which are mostly done in the hospital so Im at about 4 each day. Right now everyone is sick for some reason.

[blouisgod]

sick again. yahoo.

[blouisgod]

update, still sick lol.

[jameslinkinpark]

Damn, you get sick a lot. I used to in middle and high school. Sucks, I know. I'm glad to see you've been keeping up with the log and working out. I wonder, do you have like Before/After pics or anything to show your progress? Just out of curiosity.

[blouisgod]

Originally Posted by jameslinkinpark

Damn, you get sick a lot. I used to in middle and high school. Sucks, I know. I'm glad to see you've been keeping up with the log and working out. I wonder, do you have like Before/After pics or anything to show your progress? Just out of curiosity.

Thanks man. Im ready to go back into the gym, just been shopping at night - so hopefully tomorrow. I wish I had before and afters. I may take some new years and track it that way - dunno??

[blouisgod]

Alright, Im back in. I retooled some of my workout to go with my revamped diet, which purpose is to put on muscle, but really limit the amount of fat i put on with most high calorie diets. Im 6'3.5 and 198.4 today.

Bench, narrower grip dropping elbows closer to my sides.
135 x 15
225 x 12
245 x 10
265 x 8

*note the high reps, just getting my muscles back to work out form

Bench, palms in
135 x 12
185 x 8
195 x 7
205 x 6

decline hammer press
115 each arm, 8 reps
135 each arm, 7 reps
145 each arm, 6 reps

abs, roman chair, weird crunch machine

run, 10 mins on 6.5...still have sinus infection.

looking forward to tomorrow....

[blouisgod]

shoulders

military
135 x 10
155 x 8
175 x 8

shrugs
225 x 8 x 3

barbell row
135 x 8 x 3

lateral flys
25 x 8 x 3

overhead dumbell press, alternating
40 x 10 x 3

pullups
18
15
10

10 min incline walk

[blouisgod]

Friday - off. Went to the bar, drank, and punched some redneck guy who thought military people like himself could talk up and down and not get put down. I dont think it really counted as a work out though, it was under a few seconds lol.

[blouisgod]

Sat, Back and Bis

Bent over barbell row
135 x 8
155 x 8
165 x 8
175 x 5

Lat Pull down
200 x 3 x 8

Lat pull down, close grip
160 x 8
165 x 8
170 x 8
175 x 6

cable lateral pull down
15lbs each arm, 8 reps
20
25

barbell curl, preset weight version
90 x 10
100 x 8
110 x 8

supersetted with

incline dumbell curl
50 x 6 x 3

[blouisgod]

Tuesday, Chest, Tris, Abs

dumbell press
70 x 12
75 x 8
80 x 8
85 x 8
90 x 8
95 x 7
100 x 5

incline fly
70 x 10
70 x 8
70 x 8

overhead crunch
40 x 10
45 x 10
55 x 8

barbell press, palms in
135 x 10
185 x 8
195 x 6
135 x 12

Tricep skull crushers
75 x 10
75 x 8
75 x 8

cable push down
100 x 3 x 8

hanging leg lifts
3 x 20

incline run x 10 mins.

[blouisgod]

and it keeps coming...

back/ bis

lat pull down
140 x 12
180 x 10
200 x 8
220 x 6

close grip pull down
180 x 8
180 x 8
180 x 8

cable low row
180 x 8
180 x 8
180 x 8

wide grip hammer row
180 x 12
200 x 8
220 x 8

lower back machine thing
160 x 3 x 20

pullups
10
8
6

barbell curl
115 x 3 x 8

--supersetted with---

incline dumbell curl
50 x 3 x 6

10 min run, 3.0 incline

[blouisgod]

sat, chest and bis

barbell bench, no spot narrow gripped
135 x 12
185 x 10
205 x 10
225 x 8
185 x 10

widegrip hammer press
270 x 8 x 3

cable crossover
30 x 8 x 3

cable upright row
25 x 8
30 x 8
35 x 5

standing dumbell curl
45 x 8 each arm x 3 sets

standing barbell curl, palms down
60 x 8 x 3

hanging leg raises, 3 sets of 20

[blouisgod]

NOTE * Missed thursdays log, computer hard drive crashed....was shoulders and tris....

[blouisgod]

monday, 30 min run.

[jameslinkinpark]

I noticed that since you started you lost two pounds until you posted about your new diet. I take it your goal is not to lose weight like that and instead put on more muscle weight right?