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Hateful's journey to being swole jacked

10-15-09 0600 Cardio, Abs
Med ball explosive sit up superset med ball twist superset straight leg hip up 3x10
40 minutes treadmil moderate intensity
 
10-15-09 2100 Biceps, Forearms
DB curls 4x10/10/8/8
BB curls 4x10/10/8/8
Hammers curls 5x7
Wrist curls 2x20 each rope, regular, reverse
 
10-16-09 Heavy Chest, Triceps
Decline 5x5 225/255/275/295/315
DB floor press 4x8 100
Dips 2x10/10 1 drop per set +45/BW
Med ball pushup up 2x15
 
10-19-09 Back
Wide grip pulldowns 4x10/10/8/6
Reverse grip pulldowns 4x10/8/10/6
BB rows 3x10 185/205/225 superset facepulls 3x15
DB shrugs 5x20 100

10-20-09
Speed bench 9x3 185+1mini band per side
Cable extension 6x10
Lying DB extension 6x10 45x3/50x3
Upright rows 3x10
Lateral raise 3x10
Front plate raise 3x10
DB military standing 3x7
 
10-23-09
Squat 5x5
Leg press 5x10
Leg curls 4x10
Standing calf raise 6x20 superset plate crunch 6x20 superset plate twists 6x15
DB curls 4x10/10/8/8
BB curls 4x10/10/8/8
Hammers curls 5x7

10-24-09
Decline 5x5 225/255/275/295/315
DB floor press 4x8 100
Lying tricep BB extension 4x10
 
10-26-09 Back
Alternating grip pulldowns 4x10
Neutral grip pulldown 4x10
Cable rows 3x10 superset Machine shrugs 3x20
Rear laterals 3x15
 
Just an update, haven't had time to post lately hopefully will be less busy soon. I have switched to a bodybuilding focus, hitting 1 body part twice, all others once then switching focus body part after 3 weeks, hoping to gain some mass this winter, looking to be about 220 and same body fat.
 
Alright another update, been hitting it hard, my body likes the new bodybuilding split currently starting a 3 week cycle of hitting shoulders twice per week, then 3 weeks of legs twice and finally 3 weeks of arms, after which I will either go back to a WSFSB protocol, or another new routine. I just picked up 1 bottle each of Dermacrine and 1-T as well as 2 bottles of Sustain and 1 of Toco-8, also been kicking around the idea of using some test P as well, just a thought though. Anyone try test P with either of these? Any suggestions are welcome.

My goals for this winter: lean bulk up to 220-225, I'm at 208 right now. Gain strength. Then around March begin to trim some fat while maintaining my weight and still gaining strength.

I have used Dermacrine, Sustain, and Toco-8 one cycle about a year ago as well as history with Test E and P, EQ, and almost every oral out there. Thanks for the input.
 
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