4/21/11 - Midnight Back

6 sets deadlift (135x15, 225x6, 275x3, 295x2, 315x1, 315x1)
5 sets bent over bbell rows (95x8, 105x8, 115x8, 125x8, 125x8)
5 sets seated lat pull downs (120x10)

half an hour on the Elliptical (burned over 500cals, max incline setting ofc)

4/22/11 - AM Shoulders

5 sets OHP (65x15, 85x10, 95x8, 115x6, 135x4)
5 sets lateral db raise
5 sets heavy dbell shrugs
I swear I did 5 sets of something else too! I don't remember, so probably not.

30 minutes on the elliptical (had 500cals in 27mins@max incline, remaining 3mins done at 0 incline)

4/23/11 - Late Night Arms at home
Went kind of light, with high reps. Lots of stretching and flexing.

3 supersets alternating dbell curls with dbell kickbacks
3 supersets close grip ezbar curls with dbell kickbacks
3 supersets hammer curls with skull crushers
3 supersets lying dbell curls with bench dips

4/26/11 - Late Night Legs
Weight: 218lbs post workout (weird to see my weight go up as I am doing more cardio than ever before.)

5 sets front squats (95x10 to 135x5)
3 sets seated calf raise supersetted with 3 sets leg extensions
3 sets seated calf raise supersetted with 3 sets prone leg curls
3 sets seated calf raise supersetted with 3 sets leg press

30 minutes on the elliptical (burned 500cals in 27mins, max incline. resistance 40. Not sure what max is, probably should check that out.)

4/28/11 - AM Chest

3 sets dips, OHP, incline bench, flat bench, flat dbell flies, decline bench
30 minutes on the elliptical (500 cals on max incline by 26:45)

4/29/11 Got a pro massage, I was sore as heck. Now I feel great! Still gonna take the night off...

5/1/11
-1 hour stretching, flexing, yoga, qigong. Feels grats.

5/2/11 - Fasted Cardio
-1 hour on the elliptical. max incline 42 resistance.

5/3/11 - Early AM
Stretching, flexing, yoga, qigong, meditation for 1 hour.

5/3/11 - Fasted Cardio
-1 hour on the elliptical. max incline 43 resistance. 1000cals inb4 58:00 minutes