INCLINE DUMBELL PRESS —- 5 @ 45lbs. —- 9 @ 40lbs. — 5 @ 40lbs. — 6 @ 40lbs.

DECLINE SMITH PRESS ——- 12 @ 70lbs. — 5 @ 90lbs. — 5 @ 90lbs. — 5 @ 90lbs.

PEC FLY MACHINE————– 12 @ 105lbs. — 11 @ 105lbs. — 7 @ 105lbs. — 9 @ 95lbs.

Notes: Hello! I’m back! After almost a 5month hiatus, I am back at the gym. The reasons for me leaving aren’t important, because at the end of the day, it’s my choice whether or not I hit the gym, regardless of circumstance. That’s what determination, motivation and discipline is all about. Anyways, I’m not here to make excuses for myself, I’m here to get back to where I previously was, and beyond. And as much as it sucks, we have to start somewhere. AND IT REALLY DOES SUCK! Never have I felt so weak, and almost embarrassed in a gym before. I know that time, hard work, and patience will fix all this, but it is very discouraging. The numbers definitely speak for themselves. I am taking a different approach this time around, with more focus on my torso, which was always slightly weaker in proportion to my arms, shoulders and legs. That being said, for about a month or two, I will focus in on gaining some strength in my chest and back, with my secondary muscles (bicep and triceps) being worked to a lesser extent. Starting next week, I will incorporate my shoulders and maybe some leg work in as well, but for the time being, I’m going to try to best to refrain from isolating my arms in any of the exercises I do. Although somewhat painful, it feels absolutely great to be back. The gym is a very therapeutic activity for me, and going back makes me realize how much I missed it. Well, enough talk, give me some time and I’m sure my numbers will increase. IT’S GOOD TO BE BACK.

DECLINE MACHINE PRESS — 8 @ 270lbs. —– 8 @ 270lbs. —– 7 @ 270lbs.

PEC FLY —————————– 8 @ 165lbs. —– 8 @ 165lbs. —– 8 @ 165lbs.

DIP MACHINE ———————- 8 @ 230lbs. —– 8 @ 230lbs. —– 8 @ 230lbs.
    Superset with
PUSHUPS —————————– 13 —————— 10 —————– 7

TRICEP PULLDOWN ————— 8 @ 100lbs. —- 8 @ 100lbs. —– 7 @ 100lbs.

Notes: This chest workout was pretty decent. It felt really good on my chest, and my energy level was through the roof. I finally think my chest is starting to come around. The progress is slow, but it’s definitely there. I’m super proud of my determination and effort. I’m looking forward to next week’s chest workout.

BENT OVER ROW ——————– 8 @ 115lbs. —— 8 @ 125lbs. —– 8 @ 125lbs.

SEATED CABLE ROW ————– 8 @ 160lbs. —— 7 @ 160lbs. —— 7 @ 160lbs.

DEADLIFT ——————————- 8 @ 180lbs. —— 8 @ 180lbs. —— 8 @ 180lbs.
   Superset with
REVERSE FLYS ———————– 8 @ 115lbs. —— 8 @ 115lbs. —— 8 @ 115lbs.

SEAT. BB PREACH. CURL ——— 8 @ 80lbs. ——— 8 @ 90lbs. ——– 8 @ 90lbs.

MACHINE PREACHER CURL —– 8 @ 112lbs. ——- 8 @ 112lbs. ——- 7 @ 112lbs.

Notes: This workout was absolutely great. Definitely one of the best power back/bi days to date. Tpday was one of the first days that my biceps didn’t burn out on me towards the end of the session. My back seems to be getting stronger as well, although I am a little concerned because it isn’t “growing”. I’d like to see some size increase as well, but I guess it will come with time. Incredible day today.

SHOULDER PRESS ——————- 8 @ 75lbs. —— 7 @ 75lbs. —— 7 @ 70lbs.

FRONT CABLE RAISE —————- 8 @ 110lbs. —- 8 @ 110lbs. —- 8 @ 110lbs.

INCLINE SHOUDLER PRESS ——- 8 @ 180lbs. —- 8 @ 180lbs. —- 7 @ 170lbs.

UPRIGHT ROW ————————– 8 @ 110lbs. —- 8 @ 110lbs. —- 8 @ 110lbs.
Superset with
DUMBELL SHRUGS ——————- 12 @ 90lbs. —- 12 @ 90lbs. –– 12 @ 90lbs.

Notes: This workout was great. My numbers was insane, and the energy was through the roof. I decided to hit the gym up earlier, around 11:00am, instead of my usual 5:45pm. I’m not sure if it has anything to do with the time, but the workout felt much easier on my body than normal. Great effort, great day.

LEG PRESS ————– 12 @ 450lbs. —- 12 @ 450lbs. —- 12 @ 450lbs.
Superset with
LEG CURL ————— 12 @ 120lbs. — 12 @ 130lbs. —– 12 @ 130lbs.

Notes: This workout was intense. I was hesitant to do my legs this week. Because of the gash on my left knee, I wasn’t sure whether or not it would be a good idea to be putting so much weight on my knee, as well as completely bending it, which would put strain on my healing wound. Luckily, everything was fine, and I made it through the workout. My numbers weren’t absolutely amazing, but that’s to be expected, since I missed last weekend’s leg workout. Overall, a great day. I’m proud that I pushed myself as hard as I did.

MACHINE DECLINE PRESS —— 12 @ 200lbs. —- 12 @ 200lbs. —- 12 @ 200lbs.
   Superset with
PEC FLY ——————————– 12 @ 155lbs. —- 10 @ 155lbs. —– 10 @ 155lbs.

DIP MACHINE ————————- 12 @ 220lbs. —– 12 @ 220lbs. —– 12 @ 220lbs.
   Tri-set with
TRICEP PULLDOWN ————– 12 @ 80lbs. ——- 12 @ 90lbs. ——- 12 @ 80lbs.
   Tri-set with
PUSHUPS —————————— 10 ——————— 6 ——————– 4

Notes: Today’s chest workout felt pretty good, surprisingly. I was expecting yet another disappointing chest day for myself, but this was not the case. I’ve decided to bring down my flat bench weight a little bit, to make sure I could bust out a few more reps on the incline, but I still couldn’t muster the energy. I need to concentrate more on my incline press. Overall, descent day.

SEATED CABLE ROW ————- 12 @ 130lbs. —— 12 @ 130lbs. —— 12 @ 130lbs.
   Superset with
LAT PULLDOWN ——————– 12 @ 137lbs. —— 10 @ 137lbs. ——– 11 @ 137lbs.

DEADLIFT —————————- 10 @ 200lbs. —— 10 @ 200lbs. ——— 10 @ 200lbs.
   Superset with
REVERSE FLYS ——————– 12 @ 105lbs. ——- 12 @ 105lbs. ——– 12 @ 105lbs.

HAMMER DURL ——————– 12 @ 30lbs. — 11 @ 30lbs. — 7 @ 30lbs. — 7 @ 30lbs.
   Superset with
MACHINE PREACHER CURL – 12 @ 75lbs. —- 7 @ 75lbs. —- 7 @ 75lbs. — 7 @ 75lbs.

Notes: This workout was very good. The gash on my knee was bothering me quite a bit today, at the gym. I’m going to attribute this to the slight rubbing of the bar on my knee, when I was doing dead lifts. Other than that, the workout was intense as hell. Lots of sweat, and lots of grunts and faces…great day.

FRONT CABLE RAISE —————– 12 @ 90lbs. —— 12 @ 90lbs. —— 12 @ 90lbs.
   Superset with
INCLINE SHOULDER PRESS ——- 11 @ 140lbs. —— 8 @ 140lbs. ——- 10 @ 130lbs.

UPRIGHT ROWS  ———————— 12 @ 100lbs. —- 12 @ 100lbs. ——– 12 @ 100lbs
  Superset with
DUMBELL SHRUGS ——————– 12 @ 20lbs. —— 12 @ 90lbs. ——- 12 @ 90lbs.

Notes: This shoulder workout was great. Never have I been able to prolong my energy all the way through a shock workout.  I mean, it’s not like I walked into the gym ready to tear shit apart, but once I started working out, the energy that I DID have (which was pretty average) did not die out on my at all. On top of this, my lifts are at par, or exceeding last cycle’s numbers, so I am very pleased with my effort Great day.

TRICEP PULLDOWN ————- 12 @ 90lbs. ——- 12 @ 90lbs. —— 11 @ 90lbs.

Notes: This workout was definitely disappointing for me. After this, I think I’m going to hire a personal trainer for some help on my chest. My numbers weren’t necessarily bad, but they’re not going up as seen with my other body parts. This, in time, will lead to a disproportionate chest, which is something that I cannot have. Although I gave it 110% today in the gym, it feels as though my muscles just couldn’t lift the weight. I’m somewhat discouraged, and feel pretty down on myself.