What a week, I broke 270 this morning coming in at 269.2 and broke 20% body fat Saturday coming in at 19.63. I have now lost around 26 pounds of fat and put on about 8 pounds of muscle. Things are good.

That being said, the workout last week was great. I got up every morning M-F at 0500 and worked out (either aerobic or weights). I have to admit that I was dragging butt most of the day, but towards the end of the week I was beginning to adapt. The body is a wonderful thing!

Last week the first week of the mass phase of my workout requiring 12 reps per set on the power moves, 8-12 reps on the assitance moves. I in order to keep the reps at twelve I had to increase the weight on the Bench and the Squat. However, I may have been able to increase weight on Deads, just doing twelve somewhat in a row was challenge enough.

Following are my numbers for week 1.

BOR 12*60, 15*90, 12*105
Lat Pulldowns 12*105, 9*180, 8*165 and a Stripping set
Shrugs 12*105, 17*135, 9*205
Cable seated rows 12*105, 11*135, 9*135
Good Mornings 12*30, 12*50, 12*60
Barbell Curls 12*55, 10*65, 8*65
Preacher Curls (barbell) 12*45, 12*50, 11*55
reverse curls 12*35, 10*35, 10*35
Abs five sets

Tuesday
Squats 12*205, 14*245, 12*255
Leg ext. 12*90, 11*130, 10*130
Leg Curls 12*90, 12*130 12*130
Hip abd. 12*90, 11*150, 12*150
Hip add. 12*90, 13*150, 12*155
Calves five sets.

Thursday
Bench Press 12*135, 16*170, 12*180
Icline Dumbell Press, 12*40, 12*50, 8*60
Cable cross 12*40, 12*50, 9*60
Skull Crushers 12*60, 11*70, 11*70
Tricep pushdowns 12*70, 9*80, 8*80
Abs five sets

Saturday
Deadlifts 10*205, 12*245, 12*245
Dumbell shoulder press (no back support) 12*35, 10*50, 9*50
Side Lateral raises 12*10, 14*12.5, 9*15
Front raises 12*10, 12*12.5, 9*15
Rear lateral raises 12*10, 14*15, 9*17.5
Cable shoulder add. 12*40, 10*60, 9*60
Cable shoulder abd 12*20, 9*40, 8*40
Upright rows 12*30, 15*40, 12*50
Five sets on the calves.

Well, that was my week, I think I might add another tricep exercise, as there was no burn in that area later and I missed it. It might also be helpful to move the tris to another day away from chest, but that will happen next revolution, not this one. Shoulders I hit hard but are never sore. However, they are getting stronger.

Overall a good week.

Daniel Love

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