I am feeling awful.  I have been fighting this cold and cant seem to shake it.  I ended up not working on on July 1 or 2, returning to the gym today, July 3.  I felt very weak.  It is now Day 8 of M-Stak.

Lying Cable Pullover (ss)
70×15; 80×10; 100×8
Twisting Dumbbell Military Press (ss)
55×12; 60×10; 65×5

Dip Bar Shrug (ss)
12; 10; 8
Cross Cable Lateral Raise (ss)
40×12; 40×10; 40×8

Rear Dumbbell Lateral Raise (ss)
20×12; 25×10; 30×8
Barbell Military Press (ss)
65×12; 85×10; 95×8

It was a pretty decent workout considering my time off.

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I took my intensity forward from back day and applied it to the chest day.

Incline Dumbbell Flyes (ss)
40×12; 45×10; 50×8
Incline Dumbell Press (ss)
55×12; 60×9; 65×7

Low cross cable raise (ss)
35×12; 35×10; 35×8
Incline Bench Press (ss)
115×12; 115×10; 115×8

Superman (ss)
12; 10; 8
Full rotation knee raise (ss)
12; 10; 8

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Today was back day.  It was such a weird workout last time that I wasn't sure what to expect.

Jockey Row (ss)
120×12; 130×12; 150×18
Wide arm chin (ss)
160×12; 160×10; 160×9

Reverse Back Extensions (ss)
12; 10; 10
Wide Lat Pulldown (ss)
135×12; 145×10; 150×8

Straight arm pulldown (ss)
65×11; 70×9; 75×5
Close grip pulldown (ss)
135×11; 140×7; 140×7

Treadmill for 30 minutes, 1.69 miles, 131 max heart rate with 123 average heart rate.

This time it wasn't as weird.  I felt very strong today.

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I read on Discuss Bodybuilding that if you want the rest of your body to grow, you have to workout your legs and work them out hard.  I took that to heart today.

Leg Extensions (ss)
115×12; 125×10; 150×15
Lying Leg Curl (ss)
105×12; 115×10; 140×10

Standing Calf Raises (ss)
180×12; 210×10; 210×11
Barbell Squat (ss)
115×12; 185×10; 205×9(!)

Seated Calf Raises (ss)
115×12; 125×12; 135×15
Deadlift (ss)
115×12; 165×10; 185×7

I used a chair underneath myself to determine how low to go on the squats.  It worked!  I was able to hit perfect form using the chair as my guide.

The deadlifts practically kill me!  They are seriously a tough exercise.

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I love it…arm day again!

Dumbbell Preacher Curl (ss)
25×12; 25×10; 27.5×10
Twisting Dumbbell Kickback (ss)
20×12; 30×10; 30×10

Twisting Dumbbell Curl (ss)
27.5×12; 30×10; 35×8
Dips (ss)
160×12; 140×10; 120×10

Bent leg crunch (ss)
12; 12; 12
Hanging knee raise (ss)
10; 10; 10

Treadmill for 25 minutes.  1.49 miles with heart rate of 146 max and 133 average.

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