Well, I have made it eight weeks, and feel a lot better. The scale has reflected a changed from 294-274 and my abdomen has gone from 50 inches to 45.7 inches. Overall things are well. I am now gearing up for my next eight week stent. I have done a lot of research over the last eight weeks, and have come up with my own work out for the next eight weeks. It will be a periodization workout with attention on the bench press, squat and deadlift. I will lift 4 times a week. Each exercise will have one warm up set (maybe two towards the heavier weeks) and two worksets. I have found a lot to indicate that there isn't much improvement beyond the first set, but that doesn't feel right, so I want to do at least two sets.

The schedule looks as such:

Monday
Bent over Row
Cable front pull downs/pull ups
Shrugs
Cable seated rows
Hyperextensions or Good Mornings
Barbell Curl
Preacher Curls
Reverse Curls

Tuesday
Squats
Leg Extensions or Leg Presses
Hamstring Curls
Hip Abductors
Hip Addutors
Calves

Thursday
Bench Press
Incline dumbell press
Pec Deck or flys
Lyning Tricep extension (skull crushers)
Tricep pushdowns

Saturday
Deadlifts
Dumbell shoulder press
Side lateral raises
Rear lateral raises
Cable abductor (external rotation)
Cable adductor (internal rotation)
upright rows
Calves

Abdominals every workout

For the Squat/Bench Press/Deadlift

Week
1 2*12 60%
2 2*10 65%
3 2*8 70%
4 2*6 75%
5 2*5 80%
6 2*4 85%
7 2*3 90%
8 2*2 95%

For the other exercises I will do 2*8-12 for the first four weeks and then 2*6-8 the second four weeks.

Goals
Bench press 305
Squat 430
Deadlift 435

Bodyfat percent 15%
Bodywieght 258

Well that about does it, I am looking forward to the next eight weeks and can't wait to get started. Unfortunately, my first week of the Mutt challenge is an off week, and will put my maxes one week post the end, but hey, what the hell.

Daniel Love

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