Leg day is avoided by alot of people with alot of various excuses for that.  I personally have always loved my leg workouts.  Today was no exception.  I love seeing if I can go heavier than my previous workout.  At this point in my program (Optimal Anabolics), I think I will start to lift lighter rather than heavier because the rest period between sets has been reduced by 30 seconds.

My workout today:

DB lunge (ss)
30×12; 30×10; 35×8(f)
Lying leg curl (ss)
90×13; 110×11; 130×8(f)

Standing calf negatives (ss)
160×12; 200×10; 240×13 (f)
Deadlift (ss)
95×12; 100×12; 110×9(f)

Seated calf negatives (ss)
90×12; 100×10; 125×13(f)
Squat (ss)
115×12; 185×10; 205×8(f)

The squats were my personal best.  205 x 8 is awesome and bigger than my 1 rep max was 10 weeks ago!

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Last night I was reading an article that claims if you focus on the muscle you are working during the workout you increase the growth potential.  I've always done that, but I was extremely aware of it today when working my arms. 

Todays workout was fun, but somehow it didn't seem as intense as it could.  I'm going to remember that for next week.  I did get a nice pump though.

DB concentration curl (ss)
20×12; 25×10; 25×8(f)
Overhead cable tricep extension (ss)
85×12; 90×10; 105×14 (f)

BB curl (ss)
65×12; 70×9; 70×7(f)
Lying DB french press (ss)
25×12; 25×10; 25×8(f)

Bent leg crunch (ss)
13; 11; 9
Lying leg raise (ss)
12; 10; 8

I just didn't feel really strong today.  I did manage to finish my weight workout in 50 minutes.  I think part of my problem was nutrition this morning.  I workout first thing in the morning and I always have a protein shake and some type of carbohydrate (usually oatmeal or fruit or both).  Today I left the house and forgot my carbohydrate portion of my meal.  I believe that is why I had less strength.

At the same time, I didn't feel like the workout was as intense as it should have been.  I believe this also might have been related to how my body was feeling.

Does anyone have any ideas on pushing every set to failure?  I've heard many different concepts and would love to hear what you all think about it.  Another question:  Why does it seem that my triceps don't burn out no matter how high I push the weight?  I seem to be able to just do rep after rep.  I always feel the triceps two days later, but I just feel like I can go forever during the workout.  Ideas?

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Today was shoulder workout day.  It was fitting because I had just read some articles about Arnold and how he blasted his shoulders.  My workout:

NOTE:  The timing has changed this week.  1 minute between exercises and 90 seconds between supersets.  This is to progressively overload the body.

Front DB lateral raise (ss)
15×12; 25×11; 25×8(f)
Arnold press (ss)
40×13; 45×10; 50×8(f)

Rear DB lateral raise (ss)
15×12; 20×11; 25×8(f)
Side DB lateral raise (ss)
15×13; 20×10; 25×8(f)

DB shrug (ss)
60×12; 60×11; 65×8(f)
BB Military Press (ss)
75×12; 80×11; 85×13(f)

Everything was taken to failure.  Somehow this workout (while identical to last week) didn't kill me as badly as it did last week.  I'm just pushing myself as hard as I possibly can at the gym.  My new goal for next week will be to increase my cardio.  Right now I'm doing it 2 times a week and I feel that I should increase that.  I'm excited about last week's results and want to keep the momentum going!

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After the stats day, I was pumped.  Could this program have been responsible for the results? Of course!  In addition, I was very focused on nutriton last week and will be even more so this week.  I want to see results.

My workout today consisted of a shoulder routine as follows.  Please note that this time the rest period is 1 minute between exercises and 90 seconds between supersets.

Front DB Lateral Raise (ss)
15×12; 25×11; 25×8
Arnold Press (ss)
40×13; 45×10; 50×8

Rear DB Lateral Raise (ss)
15×12; 20×11; 25×8
Side DB Lateral Raise (ss)
15×13; 20×10; 25×8

DB Shrug (ss)
60×12; 60×11; 65×8
BB Military Press (ss)
75×12; 80×11; 85×13

I worked on progressive resistance by increasing my reps on most of the exercises as well as adding weight in one spot (Military Press).  My focus continues to be on good form.  I must say that I didn't originally think that 30 seconds difference in rest time (90 seconds between supersets instead of 2 minutes) was going to make much difference, but it really does.  I felt like I was really being pushed hard with the shortened time.

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Here are my pictures for the week:

Left side view:

Back view:

Right side view:

Front view:

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