3/10/10 - Workout B - 65 minutes
Weight: 234 lbs

5 supersets good mornings with lat pulldowns
5 sets bent over rows
5 sets standing ez bar curls
5 sets one armed curls

5 sets twisting situps
5 sets bicycle situps

16 inch arms pumped, I wish I would have measured on day 1. I should add a half inch by next month, if I'm actually making good progress.

3/11/10 - Workout A - 80 minutes!
Weight: 234 lbs

7 supersets reverse grip tri pulldowns with front lateral raises
5 sets kickbacks
5 sets bent over lateral raises
5 sets straight-arm pullovers
5 supersets incline dumbbell press with incline dumbbell flies
7 sets shrugs

5 sets situps
5 sets leg raises
5 sets hyperextensions

I hope I can move tomorrow for my last workout to complete 3 months of weight training.

3/12/10 - Workout B - 70 minuntes
Weight: 234 lbs

7 sets deadlift
5 supersets reverse lat pulldowns with bent over rows
5 supersets widegrip barbell curls with hammer curls
5 sets reverse grip barbell curls

5 sets bicycle situps
5 sets twisting situps

END OF MONTH THREE!

3/14/10 - Workout A - 80 minutes
Weight: 232 lbs

5 supersets upright rows with triceps pushdowns
5 supersets reverse grip tri pushdowns with standing side lateral raises
5 supersets overhead dumbbell press with overhead triceps extensions

5 sets straight arm pullovers
5 sets bench
5 sets lying dumbbell flies

5 sets shrugs

5 sets situps
5 sets leg raises
5 sets hyperextensions

This post was edited by AF_Warren666 on Mar 14 2010 04:37pm

3/15/10 - Workout B - 45 minutes
Weight: 234 lbs

5 sets incline dumbbell press
5 sets dumbbell preacher curls
5 sets wide grip barbell curls
5 sets one armed dumbbell curls

5 sets bicycle situps
5 sets twisting situps

3/16/10 - Workout A - 70 minutes
Weight: 232 lbs

5 supersets front lateral raises with overhead tricep extensions
5 supersets bent over lateral raises with triceps pressdowns

5 sets straight-arm pullovers
5 sets incline bench
5 sets lying dumbbell flies

5 sets shrugs

5 sets situps
5 sets leg raises
5 sets hyperextensions

3/17/10 - Workout B - 50 minutes
Weight: 234 lbs

5 supersets good mornings with bent over dumbbell rows

5 sets wide grip cheat curls
5 sets one armed curls
5 sets preacher curls with the e-z bar

3/18/10 - Workout A - 45 minutes
Weight: 232 lbs

5 sets incline bench
5 sets incline dumbbell flies
5 sets straight arm pullovers

5 supersets upright rows with standing dumbbell presses

5 sets tri pressdowns

5 sets shrugs

5 sets bicycles
5 sets twisting situps

3/19/10 - Workout B - 45 minutes
Weight: 234 lbs

5 supersets bent over rows with preacher bench e-z bar
5 supersets alternating lat pulldowns with reverse grip barbell curls
5 supersets good mornings with alternating dumbbell curls
5 sets shrugs

END OF WEEK 13

3/21/10 - Workout A - 70 minutes
Weight: 232 lbs

5 sets dumbbell kickbacks
5 tri-sets overhead tricep extensions with upright rows and front dumbbell raises
5 supersets pressdowns with bent over lateral raises

5 sets straight-arm pullovers
5 supersets bench with machine flies

5 sets crunches
5 sets leg raises
5 sets hyperextensions