One area where I need a ton of work is my chest.  I was ready for a grueling workout today.

Incline DB Flye (ss)
30×12; 35×10; 35×8; 35×8; 20×15
DB press (ss)
45×12; 50×10; 55×8; 55×6; 35×15

DB pullover (ss)
30×12; 30×10; 40×8; 40×8; 20×15
Bench press (ss)
115×12; 135×8; 135×5; 115×8; 95×16

Twisting crunch (ss)
15;12;10;10;18
Lying leg raise (ss)
10; 10; 8; 8; 10

I found the bench press to be extremely hard after doing 5 supersets of flyes and DB presses.  I still have my cold, but it is much more mellow now and doesn't seem to affect my workouts now though.

I spent the day doing alot of reading on http://www.discussbodybuilding.com to get some ideas for nutritional strategies.  I wonder if I'm carb intolerant.  I'm planning to adjust my macronutrient ratios to 40/40/20 this coming week to see what happens.  I am also installing a plan to get cardio done like I was doing several months ago.  I will build back up to that level gradually, with the goal being to do 45 minutes 4 times a week, 35 minutes once a week and 60 minutes once a week, with one day off completely.

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I was ready to get back to the weights. I really think I have an addiction to lifting.  I hit it hard again today, working my back.

Twisting DB Row (ss)
45×12; 50×10; 55×8; 55×8; 40×15
Wide lat pulldown (ss)
110×12; 120×10; 135×8; 135×7; 105×12

Close grip cable row (ss)
120×12; 120×10; 135×8; 105×15
Assisted chins (ss)
150×4; 190×10; 190×8; 190×8; 190×8

I had to stop here because my cold was knocking me on my butt.  I spent the rest of the day taking it easy.

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Today was scheduled as a leg day, but honestly, I didn't feel like I could take the stress of a leg day with this cold I'm fighting.  I took the morning off again and got some extra sleep.

In the afternoon I hit the gym and got in my cardio.  I spent 30 minutes on the elliptical trainer. 

I came home later in the day and took a 1 hour nap.  I was just wasted from the cold and probably shouldn't have done any workout at all, but I'm trying very hard not to miss a day.

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I was excited when I woke up today because it was arm day.  I love arm day!

My workout was tough as usual.

DB Concentration Curl (ss)
20×13; 25×10; 25×8; 15×15
Overhead Cable Tricep Extension (ss)
90×12; 100×10; 110×8; 120×8; 120×14

BB Curl (ss)
65×12; 65×10; 70×8; 70×7; 45×15
Lying DB French Press (ss)
25×12; 25×10; 25×8;25×8; 15×15

Bent leg crunch (ss)
14; 12; 10; 10; 18
Lying leg raise (ss)
8; 8; 5; 5; 8

I had a great arm pump today.  I felt like they were ready to burst from my skin.  It was a very satisfying feeling!

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Today I got back to my workouts.  I hit my shoulders hard yet again.

Front DB Lateral Raise (ss)
15×13; 25×10; 25×8; 25×8; 10×15
Arnold Press (ss)
40×13; 45×10; 45×8; 45×8; 35×15

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

DB Shrug (ss)
60×12; 65×10; 70×8; 70×8; 60×15
Military Press (ss)
75×10; 85×10; 85×8; 85×8; 55×15

Wow!  This week is the final in the Progressive Load cycle of my program.  I have added a 5th set and the intensity has been increased–just 30 seconds rest between exercises and 1 minute between supersets.  For those who don't remember, I use a stopwatch to time this, so the rest periods are very much what I state above. 

I was ready to vomit during this workout it was so intense.  My shoulders actually hurt as I was leaving the gym!  They got blasted today.

I'm really working on feeling the muscle being worked as it is being worked.  It really seems to help my focus.

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