1 set atg squats 135×20

1 set atg squats 185×15

1 set atg squats 225x 10

1 set box squats 275x 8

1 set box squats 315×6

leg press 2 sets 3 plates x40, x50

Calves seated calf raises 2 sets of 20

calves standing calf raise 2 sets of 15.

cool down on tread 5 mins

stretch.

3 sets isolation bicep curl varient on cable… too  detailed, just kills my peak 10, 7, 6 disappointed obviously on second set.

3 sets reverse grip bench 185×10, 205×8, 225×6

3 sets weighted dips (170 lbs bodyweight)+ 2 45lb platesx10, 3 45lb platesx9, 3 45lb platex 6.

3 sets hammercurls 40×10, 45x 8, 50×6 waaay too easy… but wait…

3 sets barbell curls 100×8, 100x 8, 110×6…. spent at this point biceps=dead

3 sets overhead dumbell press 90×10, 100x 8 110×6 first set too easy, last set way hard.

3 sets tricep rope pushdowns, underhand grip holding the rubber stops like you would a baseball…. really killed outer tricep head and forearms.

3 sets dumbell press 70×10, 75×8, 80×6

3 sets of cable front raises w/ tricep rope. 10,8,6

3 sets of dumbell front raises 40×10, 45×8, 50×6

3 sets of lateral dumbell raises 35×10, 40×8, 45×6

3 sets of lateral "big swing" raises one arm. 40×10, 45×8, 50×6

3 sets of machine lateral raises. 10,8,6

3 sets of reverse machine flies.

no more rear delt because of back workout the previous day.

shoulders are my least liked day.

3sets weighted pull-ups 45lbsx8 (disappointed) 45×8 again, 55×6 chin-ups

3 sets close grip pulldowns, can’t site weight because no two machines are the same 10, 8, 5 (went really heavy)

3 sets of cable rows no point in writing weight, irrelevant. 10,8, 6
3 sets of bent over rows 155×10, 175×8, 195×6 this was tough and last rep was a little iffy.

3 sets of diamond bar deads 275×10, 315×8, 335×5… a massive disappointment.
stretch with a close grip pulldown apparatus, holding stretch for 30 seconds allowing lower lumbar vertebra to feel the stretch

standing stretch arm out straight holding onto a bar with medial trunk rotation

warm-up incline db press 60lb dumbellsx10

3 sets incline db press 90×10 100×8 110×6

3 sets flat db press 100×10 110×8 120x 5

incline bb press 185×10 205×7 225x 5

incline db flies 50lbsx10 55lbsx8 60lbsx6 I will probably go up in weight seeing as I "easily" completed required sets

high cable flies 70lbs resis.x10, 80×8, 90×6

low cable flies 40lbsx10, 50 x 8, 60x 6… might go to 50×10 50x 8-10, 60x 6-8 to better assess weight

1 min stretch open fly position with 20 lbs, then a standing pec stretch against the wall.

10 mins cardio.

But there is good news. If I can hold onto 2 more pounds whilst cutting, I will have gained a good 8 lbs of muscle. Right now I am 170 at 8% b.f.

Eventually my goal will be 175 at 5%… a long way off but closer than I was 3 years ago.

I wonder if people can understand how life-altering working out is? I mean, before it became a way of life for me or a "calling" if you will…. I was depressed alone, ugly, apathetic. But here I am now. I am fitness model, I have a terrific girlfriend, and I personal train.

In fact: 90% of these photos were taken for this reality tv show pilot called "alpha male" that is being put in front of fox execs… if you have a question on alpha male, check my you-tube page and click under "alphadesign" the administrator would love to talk to you.
This is the end of my bio.

I just like to network. This website is great, and I can potentially learn from AND help so many people. It inspires me to drudge up my old fitness articles I wrote when I was bored, and I just posted one in the articles section of the forums (at this point Nov 18, 5:05 pm est it is not up yet). I wonder what the feedback will be…

I think I do have a crazy goal of having the "perfect" body…. or is it? How will I know when I get there? Will I have a feeling of perfection? Or will someone just tell me "hey, you’re perfect"!

I think having THIS goal instead of a tangible one like "I want to bench 315" or  "I want to be 165 lbs. at 4% b.f." is that I can’t ever be satisfied. I can forever push myself until my muscles strip from the bone and then they turn to dust.

Ashes to ashes dust to dust…. So here I am.