[Faiz]

Monday 30th October 2006...6:40 p.m. Week 1

Phase 1: Length 6 weeks

Legs; Chest; Triceps

Note: The last set of each excersice is followed with a drop set trying to achive a rep total.

General Warm up : 5 min stationary bike followed with stretching

Squats ( have not done free squats in 1/2 a year utilzied the smith machine previously)

Warm up 135 : 20 reps

set 1: 185 :16 reps
set 2: 205: 15 reps
set 3: 225: 12 reps
set 4: 245: 11 reps

Drop Set 245: 3 reps, 225:5 reps , 205:6 reps 185:6 reps

Lying Leg Curl

Set 1: 85lb:15 reps
Set 2: 95:13 reps
Set 3: 100: 10 reps
Set 4: 105: 10 reps

Drop Set 105:6 reps, 90:3 reps, 75:3 reps 60:6 reps

Seated Calf Raises

Set 1:110 lb :14 reps
Set 2:120: 11 reps
Set 3: 125: 10 reps
Set 4: 130: 10 reps

Drop Set 130: 3 reps, 110:7 reps ,90:5 reps, 70: 8 reps

Incline Dumbell Press (very fatigued here was sweating pretty heavy)

Set 1: 65lb: 12 reps
Set 2: 70: 7 reps
Set 3: 75: 6 reps
Set 4: 75 : 6 reps

Drop Set 75:2reps, 60:3reps 45:3 reps, 35:6 reps

Flat Flies

Set 1: 30lb: 12 reps
Set 2: 35: 12 reps
Set 3: 40 : 10 reps
Set 4: 45 :9 reps

Drop set 45: 4 reps 40 : 4 reps 35:7 reps

Tricep Press down

Set 1 : 120lb : 15 reps
Set 2: 135 : 14 reps
Set 3: 140 :11 reps
Set 4 : 145 : 10 reps

Drop Set 145: 4 reps ,115: 4 reps ,100: 4 reps , 85: 4 reps

Cardio PWO Stair Master 30 min

End Notes: Session lasted longer than i assumed. Maybe Because I'm use to timing my rest, perhaps. Today i was going based on how i felt. * rest did no surpase 1min 30 seconds on any sets.

Diet Notes: i have bulked before but not as clean. I actually dont feel like eating some meals early on in the day. But later on I'm hungry speaking of which... I need to make my meals for tomorrow...

Great Session!