Forgot to log in my workout from last night, so I'll just do it now....I've been experimenting with different workout routines and doing some research to change it up some. Anyways, today was shoulders/back day...I arrived at the gym somewhat late, so I didn't get to do everything that I planned on doing. Still got a pretty decent workout in tho, thats what matters. Here's my routine for last night:

-Standing BB press: 95x8, 95x6, 95x5, 95x5.
Front db raise: 30x20, 25x20, 20x20, 25x20.
-------------Super Set------------------------
-Incline db bench press: 70x8, 65x6, 60x7.
DB lateral raise: 15x10, 15x10, 10x10.
------------Super Set-------------------------
-Db Shrugs: 110x10, 100x12, 100x10.
Front db raise: 20x20, 15x20, 15x20.
------------Super Set---------------------------

-Lying T-bar Rows: 135x5, 90x8, 90x8.

-Wide-grip Cable Pulldowns: 100x10, 100x10, 100x10.
Straight arm Pulldowns: 40x10, 40x10, 60x8.
------------Super Set----------------------------

Notes: Currently I'm not on any supplements nor have I been for the past 2-3 months or so. As far as the workout goes, it was pretty decent, got pretty good pumps. But since I had to rush through it...Didn't really get to do everything that I planned on doing. Today is cardio/abs day. Till then. :]

-MD admin.

Did Cardio last night, and got to the gym late once again. Nothing unusual with me...Only had like less than 20 minutes. I guess you could say I'm more of a night person...I always go like an hour or two before closing. Plus its more quieter and not as crowded at night. I wanted to work on my abs, but barely had enough time. I'll probably just re-schedule abs for thursday. Ran 2 miles on the treadmill tho. Better than no cardio right? lol. Anyways, working with chest and biceps today. I'm going to try to rep out the 115's with DB's on flat bench. We'll see how it goes. :]

-MD Admin.

I missed my leg day last night...Wasn't really feeling it, I was kind of sick. I thought it'd be better just to rest up and try not to push it. Anyways, here was my workout from last wednesday:

CHEST:
-Flat bench w/ DB's: 110x5, 100x4, 90x4, 85x5.
-Incline barbell bench press: 95x15, 135x10, 135x8, 135x6.
-Decline barbell bench press: 135x10, 135x8, 135x6, 135x7.
-Flyes w/Machine: 205x8, 205x6, 205x6, 190x8.
^Super Sets with standing dumbbell flyes: 15x20, 12x15, 10x20, 10x12

BICEPS:
-Dumbbell Curls: 45x20, 40x20, 35x20, 30x20.
^Super Sets with alternate hammer curls: 25x20, 20x20, 20x20, 25x20.
-Barbell preacher Curls: 40x20, 50x20, 50x20.
^Super Sets with close-grip barbell raise.

Notes: I wasn't really satisfied with my workout, kinda got on the wrong foot in the beginning of the workout. I know I said i was going to try the 115's with dumbbells...But I didn't really feel mentally psyched up for it. Oh well, there's always the next workout to look forward to! :]

So yesterday was shoulders/biceps/back day. Here was my routine:

Super Sets-
Incline Bench Press and Shoulder Shrugs w/Dumbbells:
-155?10, 185?7, 155?8, 155?6
-100?20, 90?20, 90?10, 90?10

Super Sets-
Shoulder Press w/Dumbbells, Front Arm Raise w/Dumbbells:
-65?5, 55?5, 50?8, 45?8
-25?20, 20?20, 20?20, 20?20

Super Sets-
Wide Grip Pull-downs, Lateral Raise w/Dumbbells:
-120?10, 120?10, 120?8, 120?8
-15?10, 15?10, 15?10, 15?10

Super Sets:
One Arm Dumbbell Rows, Alternate Hammer Curls:
-70?10, 70?10, 70?8
-30?20, 30?20, 30?20

Super Sets:
21?s with Barbell, Lying T-bar Curls:
-50?21, 40?21, 30?21
-90?10, 90?8, 90?8

Overall, I was satisfied with my workout. I was just a little bit disappointed with my strength?But there?s always next week to look forward to! :]

So tonight was lower body, and here was my routine for tonight:

Leg Extensions:
-175?10, 205?10, 220?10

Barbell Squat:
-225?10, 315?5, 225?10

Super Sets:
Calf Raises w/ Dumbbells, Weighted situps on decline bench:
-70?20, 80?20, 80?20
-70?20, 60?20, 60?20

Super Sets:
Lying Leg Curls, Dumbbell twist on exercise ball:
-125?10, 125?8, 125?8.
-20?20, 20?20, 20?20

Final Notes: I kind of got in the gym late, so my workout was kind of short. Usually I hit every exercise with 4 sets each, but I had to cut it short by 1 less. I also didn?t get to do every exercise that I planned on doing. It?s alright, it was more of a maintenance workout. No loss. Just got to make it on time next time around! :]

So tonight was chest and triceps, here?s my routine:

5 minute warm-up

Flat bench press with dumbbells:
-110?5, 100?5, 90?5, 80?8

Super set with Decline barbell bench press, and front arm raises with dumbbells:
-185?10, 185?8, 205?5, 185?5
-20?20, 20?20,25?20, 20?20

Super sets with butterflies on the machine, and around the worlds with dumbbells while standing:
-205?10, 220?8, 205?8
-15?10, 15?10, 12?10

Super Sets on tricep pushdowns, and slow diamond pushups right after:
-85?10, 85?10, 85?10

Super sets on close grip barbell bench press, followed by dips:
-135?4, 135?5, 135?4

Bent-over tricep extensions with dumbbells:
-25?10, 20?10, 20?10

Final notes: Tonight was a good night. Pretty good pumps, and a decent workout. Although, I?m lacking strength with my triceps. I?ll have to concentrate on it more getting up to speed. :]

Dang man, keep up the good work!

Here was my workout for chest/abs the other night:

Flat Barbell Bench Press:
-225?8, 250?1, 225?4, 205?7

Super Sets with Decline Barbell Bench Press and Front Arm Raises Using Dumbbells:
-205?5, 225?4, 205?4
-20?20, 25?20, 25?20

Super Sets with Incline Bench Press w/Dumbbells and Underhanded Front Arm Raises:
-70?5, 60?6, 60?6
-15?20, 20?20, 25?20

Super Sets with Dumbbell Pull-Overs and Butterflies Using Dumbbells:
-70?8, 70?6, 60?8
-45?5, 45?4, 45?6

Weighted Sit-Ups On A Decline:
-70?10, 70?10, 60?10

Final Notes: Despite the number of exercises performed, my workout too longer than expected. But it?s no biggie really, I got it done and thats what matters.

So tonight was shoulders and back:

Super sets with Incline barbell bench press and shoulder shrugs w/ dumbbells:
-155?8, 185?6, 175?8, 165?8
-70?20, 70?20, 60?20, 60?20

Super sets with standing barbell shoulder press and front arm raises w/ dumbbells:
-95?6, 95?6, 95?5, 95?5
-25?20, 20?20, 20?20, 20?20

Super sets with one arm dumbbell rows following lateral raises using dumbbells:
-70?10, 70?8, 70?8
-20?10, 20?10, 20?8

Barbell Wrist Curls:
-75?20, 75?20, 75?20

Reverse barbell wrist curls:
75?20, 75?20, 75?20

Final Notes: Got pretty good pumps for the night. The workout was a little short, but I did get my maintenance workout for the night and thats what matters. Better to have a short workout, than no workout at all. :]

Here was my workout for chest and triceps:

5 minute warm-up and stretching

Barbell Bench Press:
-185?5, 225?6, 225?4, 215?5, 215?5

Super sets with Decline Bench Press and underhand front arm raises:
-205?7, 205?6, 205?5, 205?5
-25?20, 20?20, 20?20, 20?20

Super sets with Bent-Arm Dumbbell pull-overs and Dumbbell Flies:
-70?8, 70?6, 60?8
-45?8, 40?8, 35?8

Seated Bent-Over One Arm Tricep Extensions:
-25?10, 20?20, 20?20

Final Notes: Usually, I perform my workouts towards the evening but this time around I began my workout during the afternoon. For personal preference, I?m more of a night owl at the gym. I have nothing negative to say except that it was a pretty good workout. Although, the only bummer thing was that I didn?t have a spotter?So I wasn?t really able to push myself as far during the bench press exercises.

Shoulders and Back:

-5 minute warm-up and stretching.

Incline Barbell Bench Press:
-155?5, 205?5, 185?6, 185?4.

Front Arm Raises:
-20?20, 30?20, 30?20, 30?20.

Shoulder Shrugs with Dumbbells:
-70?20, 70?20, 70?20, 70?20.

Shoulder Press with Dumbbells:
-45?10, 45?8, 45?8, 45?8.

-3 sets of wide-grip overhand pull-ups. 5 reps each.

-3 sets of pull-ups, underhand style. 5 reps each.

Single-Arm Dumbbell Rows
-60?10, 60?10, 60?10.

Final Notes: For the past week or so, I haven?t lifted any weights at all. I guess you could say I gave my body a break for the first time in forever. Even though my size has gone down a bit, my strength is still up surprisingly.

Incline Bench Press:
-155?5, 205?5, 185?5, 185?4.

Front Arm Raises with Dumbbells:
-20?20, 20?20, 20?20, 20?20.

Dumbbell Shoulder Press:
-45?10, 45?10, 45?8, 45?8.

Dumbbell Shrugs:
-60?20, 60?20, 60?20, 60?20.

Standing Alternating Dumbbell Flies:
-20?20, 20?20, 20?20.

Dumbbell Rows:
-60?10, 60?10, 60?10.

Final Notes:
-Welp, last night was the first time I lifted in about a week. And let me tell ya?Strength was way down. I?m looking a little lean, but my size has also gone down alot. I weighed myself today, and I?m actually at 193lbs right now. Usually my weight stays at about 195-198. But anyway, I definitely need to get back on track. And not to mention, I also need to get my diet back in check also. I?ve been pigging out a little too much for the past couple nights or so.

Flat Barbell Bench Press:
-185?5, 225?5, 215?5, 205?5.

Decline Barbell Bench Press:
-205?5, 205?5, 205?5, 205?5.

Standing Alternating Dumbbell Flies:
-20?20, 20?20, 20?20, 20?20.

Dumbbell Flies:
-60?8, 60?8, 60?6, 60?6.

3 sets of tricep dips, 10 reps each.

Dumbbell Pullovers:
-60?8, 70?8, 70?8, 70?8.

Final Notes: Size and strength is still down. I?m expecting I probably won?t be back on track until a couple weeks later. Ah oh well, just gotta keep working hard at it. I?ll get back on my feet soon enough. :]

-5 minute warm-up/stretching

Close Grip Bench Press:
Set1: 135×10.
Set2: 135×10.
Set3: 135×10.
Set4: 135×10.

Dumbbell Pullovers:
Set1: 60×10.
Set2: 60×10.
Set3: 60×10.
Set4: 70×8.

Tricep Extensions with Dumbbells:
Set1: 25×10.
Set2: 25×10.
Set3: 25×10.
Set4: 25×10.

Palm’s Up Barbell Wrist Curls:
Set1: 95×12.
Set2: 95×12.
Set3: 95×12.

Palm’s Down Barbell Wrist Curls:
Set1: 95×12.
Set2: 95×12.
Set3: 95×12.

Final Notes:

I’ve been trying to reassess my goals for the last couple days or so. My original goal was to bulk up for this winter and aim to increase my strength. The only problem is being committed to do so. With all the other things that are going on right now, it gets tough to stay on track. But whoever said trying to maintain and reach your goal was ever easy right? lol. I need to get my diet in check and get it back in gear. Or else I won’t achieve my goals for this winter. I think right now I’m about a little under 200 at the moment..However I’d like to be about 205-210lbs hopefully by the end of the winter season if at all possible.

GNK: It was been since January that you've updated. Whats your latest workout log? How's it been for you?