Today began a new journey for me. At the recommendation of some friends, I purchased Animal M-Stak.  It is a hardgainers formula that is supposed to help with fat burning and strength during the workout.  You take a packet of giant pills 45 minutes prior to working out and the rest is “magic”.  Today was my first day on the M-Stak.  I am supposed to take it for 21 day straight, cycle off for a week, and then do another 21 day cycle.

Today was my shoulder day.  I've noticed that as I worked harder on contracting the muscle and focused on the shoulders and how they felt during the exercise, I've been able to see some changes in my shoulders.

Lying cable pullover (ss)
50×16; 75×12; 90×10
Twisting Military Dumbbell Press (ss)
50×12; 55×10; 65×7

Dip Bar Shrug (ss)
14; 12; 10
Cross cable lateral raise (ss)
40×9; 40×10; 40×8

Rear Dumbbell Lateral Raise (ss)
20×12; 25×10; 30×9
Barbell military press (ss)
65×15; 85×11; 95×9

Treadmill for 30 minutes with my heart rate at a max of 153 with an average of 139.

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Today was yet another cardio only day.  I spent another 40 minutes on the elliptical trainer today.  I used my Cardio Coach series to motivate me HIIT style.  I had a great workout.  It was hard, but it was a great workout.

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Today was a cardio only day.  I spent 40 minutes on the treadmill and did alot of thinking.  I'm not sure that the results I'm producing are cutting it.  I believe my cardio needs to be more consistent.

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My chest never seemed to grow in the past but lately I have been able to add some size to it.  I am using some great exercises that I wouldn't necessarily have used in the past.

Incline Dumbbell Flyes (ss)
35×12; 40×10; 40×10
Incline Dumbbell Press (ss)
50×12; 55×10; 60×9

Low cross cable raise (ss)
40×12; 40×10; 40×9
Incline Bench Press (ss)
135×8; 115×10; 135×9

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

Having some strange problems getting my bench press up.  I find it odd that I could do 135×8 on the first set and then on the last set I could push out an extra rep.

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Today I switched up a bunch of my back exercises.  It felt very odd.  The gym I went to did not have the Assisted Chin Up machine.  I tried to do a chin up and still cannot do it.  That's a goal of mine–to be able to complete at least 1 chin up without assistance.

My workout:

Jockey Row
100×12; 110×10; 135×15

Reverse Back Extension (ss)
12; 10; 11
Wide Lat Pull Down (ss)
130×12; 140×10; 150×8

Straight-arm Pull Down (ss)
60×12; 70×9; 70×8
Close Grip Pull Down (ss)
130×12; 140×9; 140×8

This was what I described in my journal as “a weird workout.”  I didn't think changing up my exercises would make such a difference, but it was truly weird.

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