It's been another 3 weeks, so it's time again for another workout update Like last time, I won't post the entire week routine, but I’ll post the Friday chest day. Mainly cause it’s the freshest of the workouts. I do keep a journal so I can track my progress. This time all the weights stayed roughly the same, since this was only 5 by 5s. Meaning 5 sets of 5 reps. Had to make sure that the final set, I was unable to either get all 5 reps or that last rep was at the failure point.
smith flat bench 225
smith incline 225
dumbbell bench (using the skull crusher grip) 100 but had to do 10 reps for 5 sets.
machine flyes 280
feet elevated push-ups, first week was 3 sets of 5. Week 3 was two sets of 10 then a set of 8.
Starting Monday is the final stretch and the most grueling of workouts - the 10 by 10.
9 week progress shot
neck 17 1/2
shoulder 52 1/4
arm 15 5/8
calf 17 1/2