4/11/10 - Workout A - 67 minutes
Weight: 236 lbs

5 sets bench
5 sets dumbbell flies
5 sets straight arm pullovers
5 sets front dumbbell raises
5 sets lateral dumbbell raises
5 sets bent over lateral raises
5 sets tri pressdowns
5 sets overhead tricep extensions
5 sets shrugs

5 sets crunches
5 sets leg raises
5 sets hyperextensions

Bike Ride - same distance, forgot to check time again dammit

4/12/10 - Workout B - 64 minutes
Weight: 236 lbs

5 sets deadlift
5 sets alternating dumbbell curls
5 sets preacher curls
5 sets bent over rows
5 sets good mornings
5 sets shrugs

5 sets twisting situps
5 sets bicycles

4/13/10 - Workout A - 66 minutes
Weight: 236 lbs

5 supersets incline dumbbell press with standing dumbbell press
5 supersets incline dumbbell flies with upright rows
5 sets bench
5 sets straight arm pullovers
5 sets machine flies
5 sets reverse grip tri pressdowns
5 sets overhead tri extensions
5 sets shrugs

5 sets leg raises
5 sets toe touch crunches
5 sets hyperextensions

Bike Ride - 62 minutes

4/14/10 - Workout B - 50 minutes
Weight: 236 lbs

5 sets deadlift
5 sets bbell curls
5 sets concentration curls
5 sets bent over rows
5 sets good mornings
5 sets shrugs

5 sets side leg lifts
5 sets bicycles

Bike Ride - 65 minutes

4/15/10 - Workout A - 62 minutes
Weight: 236 lbs

5 sets straight arm pullovers
5 supersets front dbell raises with triceps pressdowns
5 supersets lateral dbell raises with overhead triceps extensions
5 supersets bent over lateral dbell raises with reverse grip tri pressdowns
5 sets bench
5 sets dbell flies
5 sets shrugs

5 sets leg raises
5 sets crunches
5 sets hyperextensions

Bike Ride - 70 minutes, seemed like I was going against the wind the whole way!

4/16/10 - Workout B - 50 minutes
Weight: 238 lbs

5 sets deadlift
5 sets barbell curls
5 sets lying dumbbell curls
5 sets bent over rows
5 sets good mornings
5 sets shrugs

5 sets side leg raises
5 sets bicycles

Bike Ride - about an hour, less wind. Might have been under an hour but I didn't check ><

End of Month Four: A Testament to the Importance Of Your Diet
I worked out 6 days a week, religiously, but didn't do much about my diet. The results? Not very impressive. I'm doing more cardio now, and eating better!
These pics are unflexed. I am proud of the mass I built in my back, chest and arms; but I'm pretty much too flabby to tell ><

Then:


Now:

4/18/10 - Workout A - 50 minutes
Weight: 236 lbs

5 sets bench
5 sets dbell flies
5 sets straight arm pullovers
5 sets standing dbell press
5 sets bent over dbell laterals
5 sets dbell laterals
5 sets shrugs

5 sets leg raises
5 sets toe touch crunches
5 sets hyperextensions

4/18/10 - Bike Ride - 55 minutes!

4/19/10 - Workout B - 55 minutes

5 sets deadlift
5 sets wide grip bbell curls
5 sets alternating dbell curls
5 sets bent over rows
5 sets good mornings
5 sets shrugs

5 sets side leg lifts
5 sets bicycles