Nothing too special about this week. Did gain some strength. Which is always a plus. I can see myself becoming smaller, as my pants and underwear become looser. The tops are becoming loser in the mid section but remains about the same at the shoulders and back, as I my width remains the same.

Diet is still 1600. Nothing to complain there, except trying to find very clever ways to eat 1600 calories, and eat things like chicken breast.

Other than that, a basic week.

I have highlighted and bold the lifts that are the main focus of my training, when it comes to strength.

Chest

– barbell bench press: 135 lbs x 10, 145 lbs x 8, 155 lbs x 6, 160 lbs x 6 (spotted)
– db flat bench press: 20 kg x 15, 22 kg x 10, 24 kg x 8, 26 kg x 6
– machine press: 135 lbs x 16, 155 lbs x 8, 180 lbs x 4
– smith machine incline bench press: 90 lbs x 8

Biceps

– db alternate bicep curls: 14 kg x 14, 16 kg x 10, 18 kg x 10
– concentration db curls: 14 kg x 6
– hammer curls: 14 kg x 10, 16 kg x 10, 18 kg x 10
– ez-bar curls: 45 lbs x 8, 6, 6

Back

– lat pull downs: 50 kg x 10, 55 kg x 6, 60 kg x 5
– side bar handle cable lat pull downs: 40 kg x 12, 50 kg x 7, 55 kg x 5
– barbell bent over rows: 135 lbs x 10, 140 lbs x 10, 145 lbs x 8, 155 lbs x 5
– smith machine bent over rows: 90 lbs x 10, 100 lbs x 8, 110 lbs x 8
– one arm db bent over rows: 24 kg x 10, 26 kg x 10, 28 kg x 10, 30 kg x 8

Triceps

– db one arm triceps behind head extension: 9 kg x 20, 10 kg x 10, 12 kg x 10, 14 kg x 8, 16 kg x 4
– behind head cable triceps extension: 17.5 kg x 30, 22.5 kg x 12, 25 kg x 10, 27.5 kg x 10, 30 kg x 5
– one arm cable side triceps extensions: 10 lbs x 10, 7.5 kg x 8
– dips: 10 kg x 10
– close grip smith machine bench press: 90 lbs x 10

Legs

– leg curls: 25 kg x 12, 30 kg x 12, 35 kg x 8
– leg extensions: 45 kgs x 12, 50 kg x 10, 55 kg x 10
– leg press: 100 kg x 35
– alternate leg extensions: 20 kg x 12
– leg press calve raises: 100 kg x 5
– t-bar deadlifts: 135 lbs x 10, 170 lbs x 10, 190 x 6
– deadlifts: 155 lbs x 5, 170 lbs x 6, 180 lbs x 5

Shoulders

– lateral raises: bilateral – 9 kg x 10, 10 kg x 6. Unilateral – 9 kg x 8,8,8
– overhead press db: 20 kg x 10, 6 and 22 kg x 5
– barbell overhead press: 60 lbs x 10, 80 lbs x 4, 4, 6

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