ahhh...todays workout. What can I say, a pretty good one. Kind of odd when going in was a bit unsure as to how it was going to go. Was very hesitant this morning, but once I got started, things went good and I held my weights(actually increased a couple things), and had a pretty good one. Also kept to my time limit, chest/back in just under an hour.

Chest

Dumbbell flat benches
(warmup)....35x12,50x10,65x5,70x5
Sets...85x7,95x6,100x4,110x3(felt good here, but stopped so I wouldn't force anything...had a great pump going already)

Incline dumbbell benches
Sets....70x6,80x3,80x4

Seated chest press(a little variation this week)
Sets....290x5,300x3,300x4(was very pleased here also, these are maxes I usually do when higher calories...can't wait to increase my calories again and see how much my strength goes up!)

Dumbbell pullovers(also for a switch, I love these, resisting the stretch is an awesome pump)
Sets....80x10,80x10


Back

Wide grip chins
Sets....12,9xBW+15,8xBW+15(was pleased on these also, really holding my gains here I made about 3 weeks ago!)

Bent over rows
Sets...135x12,155x10,155x10(this was by accident 5 lbs. heavier than I have been doing with strict form)

One arm dumbbell rows
Sets....70x10,85x8

Underhand close grip pulldowns(full stretch at top)
sets...100x10,100x10

Shoulder width chins(with assist and without)
Sets....30x10,6(these are great, I really feel these)

Hypers
Sets...3 sets of 10 with 25 lb. plate

Supplemented with Glutamine Select with BCAA's during and Acetly L-Carnitine before.

Also on a good note I stayed with my alloted sets/reps for each bodypart. Prep is going good, am very pleased at 3 weeks out to stil be doing the weights I am and pushing the time also.

As mentioned, no diet changes on the horizon. I still fully plan to cruise into the final week on this calorie amount.

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