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todays workout

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wide grip pull ups- 3x5

rack pulls below knees-135x10
                                     225x5
                                     315x3
                                     405x1
                                     500x1

bent over rows- 225x2x10
                          135x2x10(alternating between grips)

T bar row- worked up to 3 plates and did 4x10

Lat pulldown db row super set
lat pulldown- 150x4x10(behind the neck)
db row- 80x4x10

abs superset with machine row(forgot to do them)

bench ab crap with a light high grip(palms down) on the machine for a 150x4x10


overall good work


starting weight- 245
Current weight- 229

fucking pumped for tomorrow i cant wait to try out tropinol.

it will be a chest day

ill prolly start with dumbbells to do a preexhaust deal then do a 4x10 with like 205, i could go 225 but i want the reps to be slow controlled and strict(with no arc or barely any)

then ill do my other shit and get home and do cable flyes

tomorrows meals

2 servings of egg whites in the carton
1 packet of whole wheat oatmeal crap
1 special K bar
1 tropinol
2 green tea pills
1 TT33

lunch
1 chicken breast cooked and cut up and in a leafy romaine salad mix (container is the size of my palm or a lil bigger)
1 special K bar
2 green tea pills
1 TT33 pill
1 serving of monster milk(GNC reduces the prices on the pre made shit if the expiration date is coming up, got em for 1.25)

supper is up in the air

http://iforcenutrition.com/articles/article44.asp

or ill be doing this

same general outline tho

supplement list tho

green tea
Iforce- TT33(non stim thermogenic)
Iforce- Tropinol(test booster)
forgot- OxyElite Pro(strong fat burner)
Animal- Animal Cuts( metabolic n thyroid complexs)
CLabs- purple wraath(BCAAS)

for protein i eat a lot of chicken

well ive been modifying it to see how well i work with the training.

they want u to use their training plan etc but im not a fan of it

ill just go back to the basic BB program i used from frank mcgrath

except legs will be modified since my ankle is still fucked up.


Day 1: Chest
Incline Barbell Press: 4 sets x 12-6 reps
Flat Dumbbell Press: 4 sets x 12-8 reps
Incline Dumbbell Flyes: 3 sets x 12-8 reps
Dumbbell Pullovers: 3 sets x 12-10 reps
Cable Crossovers: 4 sets x 15-12 reps

Day 2: Back
Wide Grips Chins: 4 sets x 10 reps
Barbell Rows: 4 sets x 12-6 reps
T-Bar Rows: 4 sets x 12-8 reps
Underhand Grip Pulldowns: 3 sets x 12-10 reps

Day 3: Off

Day 4: Legs
Leg Extensions: 4 sets x 20 reps (warm-up)
Leg Press: 4 sets x 20-12 reps
Hack Squats: 4 sets x 15-10 reps
Lunges: 3 sets x 15-12 reps
Stiff-legged Deadlifts: 4 sets x 12-8 reps
Lying Leg Curls: 4 sets x 15-10 reps

Day 5: Delts
Barbell Military Press: 4 sets x 12-6 reps
Seated Side DB Lateral Raises: 4 sets x 12-8 reps
Bent Rear Delt Lateral Raises: 4 sets x 12-10 reps
Hammer Strength Machine Press: 3 sets x 12-10 reps
DB Shrugs: 4 sets x 12-8 reps

Day 6: Arms
Barbell Curls: 4 sets x 12-6 reps
Alternating Dumbbell Curls: 4 sets x 12-8 reps
Preacher Machine Curls: 4 sets x 15-10 reps
Close Grip Bench Press: 4 sets x 15-8 reps
Skullcrushers: 4 sets x 12-8 reps
Pushdowns: 4 sets x 15-10 reps

Day 7: Off
______________

thats the jist of it, ill be modifying it a bit like

like ill take out incline BB press and put in reverse grip, add in a flat bench, take out db pullovers and superset the press n fly machine to burn out at the end.

for the back days ill throw in Kroc Rows, lat pull downs(normal wide grip), take out T bar row and throw in deadlifts

legs ill stress my legs out before with some leg pressing n stuff and hit normal squats instead of hack since i dont have a hack squat machine take deadlifts out of leg day



other then that, thats what i used before and it worked amazing along with my supps, i was a solid 225 at the end of it

i will be going back to the old school kinda bodybuilding routine since i want to do a competition in late 2011 i think october or november

but ill try to make it so im like walking around at possibly 210 and for the competition cut to 170s or 180 or something idk

but it should effect my vert really since i gained the most vert on a BB program and dunking off 2 feet at 225lbs

today will be back n bis

maybe pull ups
           lat pulldown
           1 arm db row
           row machine

i would start off with deadlift or t bar row or something but i dont wanna put pressure on my ankle

yeah idk with  whatever i took, it didnt feel too bad, the swelling as gone down a lot id say maybe 3 days and ill be goodish and yeah my bball days are done im sick of it, vertbro for life

yesterday was a leg day

squats- 135x10
             225x10
             315x5
             365x3
             340x2x5(full squats)
quad felt weird, started tightening up and a weird sharp pain
             225x5(felt like nothing was on my back)

but this squat session felt the best so far, i was able to get narrower with better form and the weight didnt feel like much at all

leg press- 400lbsx3x10
leg curl
leg extension


today will be an upperbody day, itll prolly be chest tris n something else