5/17 Legs

Leg press- 360 x 10, 380 x 10/d

SL Deadlift- 135 x 8, 145 x 10

Squat- 185 x 8, 185 x 7, 185 x 5

Leg Curl- 150 x 6, 150 x 5/d

Calf raise- 185 x 20, 185 x 20, 185 x 20

5/15 , 5/16

5/15 Chest and Arms

idk what it was but i was really weak this day
DB Bench- 80s x 3, 80s x 3, 80s x 2

Weighted Dips- 45 x 6, 45 x 6

BB Bench- 135 x 10, 135 x 10, 135 x 8

BB Curl- 85 x 6, 85 x 5/d

Tri pressdown- 90 x 6, 95 x 6/d

Rope curl- 60 x 6, 60 x 8ss
Tri Ext-55 x 8, 55 x 10


5/16 back and shoulders (i threw in some curls for my left bicep because its noticably smaller than my right)

Lat pulldown- 160 x 6, 170 x 5/d

BB Row- 115 x 5, 115 x 5, 125 x 5 (focusing on perfect form cuz it was bad before)

Clsoegrip pulldown- 130 x 10, 140 x 10

Upright row- 85 x 8, 85 x 8, 90 x 6

Shoulder press machine- 170 x 4, 160 x 5/d

Rear delt raise- 40s x 10, 40s x 12, 40s x 12

5/13 Legs

Today I did VertiMAX (http://www.vertimax.com/) for my legs and then calf raises with the leg press. After I jumped rope with jump soles (http://www.jumpusa.com/p14.htm) on for about 10 minutes.

5/12 Back and Shoulders

Lat Pulldown- 160 x 6, 170 x 5/d

BB Row- 135 x 5, 135 x 5, 115 x 5 (corrected form >.<)

Close grip pulldown- 130 x 10, 130 x 10

Upright row- 85 x 8, 90 x 8, 90 x 6

Shoulder press machine- 160 x 7, 170 x 5/d

Rear delt raise- 35 x 12, 35 x 12, 35 x 12

5/11 Chest and Arms

DB Bench- 80s x 6, 90s x 4 (lots of spotter help), 80s x 5

Weighted Dips- 45 x 8, 50 x 8

BB Bench- 145 x 12, 145 x 10, 140 x 10

BB Curl- 85 x 6, 90 x 6/d

Tri pressdown- 90 x 6, 90 x 6/d

Rope Curl- 60 x 10, 70/60 x 10, 60 x 8
Tri Ext- 60 x 7, 55 x 10, 55 x 8

Can you send me the posing video from when I came over and the link to the relaxed poses? I cant find it on youtube :/

5/5 Back and shoulders

Lat Pulldown- 160 x 6, 170 x 5/d

Row- 135 x 5, 135 x 5, 135 x 5

Close pulldown- 140 x 10, 140 x 10

Up rightt row- 75 x 10,85 x 6, 85 x 8

Shoulder Press- 160 x 6, 170 x 5/d

Rear Delt Raise- 35 x 12, 40 x 10, 40 x 10

5/2 Chest/ Arms

DB Press- 80s x 5, 80s x 4, 80s x 4

Weighted Dips- 46 x 6, 45 x 8

BB Bench- 145 x 10, 150 x 10, 155 x 8

BB Curl- 85 x 6, 85 x 6/d

Tri Down- 100 x 6, 90 x 6/d

Rope Curl- 60 x 8, 60 x 10, 60 x 10ss
Tri Ext.- 60 x `10, 60 x 10, 60 x 10

I get 2 30 min phone calls correct? Because I want to follow up with everything I need to get done to compete, like tanning, oil, suits, and actually signing up and stuff.