Capt Forest 12 week Contest Quest *Swole Oil, PSL, World Pharma, RC* Test, Tren,Dbol,Var,Mast

[Capt Forest]

Day 24
No injections today. I got a nice deadlift and hamstring session in. I also did soso on my diet. I started the day off with frozen yogurt but i made it up as the day went on and kept it on track. Still hit my calories and macros just had to leave out some good stuff in the process cause i did not prepare for the day properly.

Deads and hamstrings w/calves

Deadlift
20x 135lb
15x 225
2x 8x 315

Hamstring curl
12x 70lb
2x 15x 70

Close feet leg press
3x 20x 280

seated Calf raises
30x 45lb
25x 45
20x 45
The burn was great. I did a nice and slow movemnt. It was mean

Single leg calf press
2x 12x 140lb

Diet: 1/27/15
http://prntscr.com/5ylmcw

You can see the froyo and the starbucks shit. That was due to a trip i made and was not well preped. I had to be ontime. No excuses. Still hit the numbers i wanted. I wish the fiber was higher.

 

[Capt Forest]

Day 25

Today i shot one cc of each test prop, enanthate, and tren e. I took the shot in my right glute it was an easy shot. The wp oil is not as good at the swole oil stuff. When i pin them together i get more pip then when i pin them apart. The prop might just be a painful ester. Regardless its not very bad at all. Its like nothing.

Today I trained chest and bicpes. It was a good work out. I used a pyrmaid style on the incline bench instead of 15 rep sets or 100 rep total. I am noticing some serious strenght coming on. So i pushed some weight today. It was nice.

Also i have been battling a cold for the past 3 days now.

Incline bench press
25x 135lb
15x 185
6x 225(current pr)
8x 205
13x 185
I fucked this pyrmaid up. It felt real nice. My strenght is looking good. The power from AAS is so addicting. Just to be strong its brutal and primal i suppose this is a feeling powerlifters fall in love with. If i am experincing it over 225 on a pyrimad i can only wonder how they feel.

Flat db press ss db flies
3x 12x 70lb & 10x 20lb (each hand on both sets)

Chest press machine
6x 220lb
4x 220
5x 210

Pec deck flies
3x 15x 100lb

Biceps

Standing db curls
3x 12x 35lb (each hand and reps per arm)

Standing hammer curls
12x 25lb (each arm and reps per arm)
10x 25
8x 25

Standing bar bell curl
3x 10x 50lb
i was dead come this set the last 2 reps of this i did the rollercoaster curls. Looked like a jack ass but i wanted to log 3x 10 damnit

Diet was good till the end of the day. I caved and added 2% milk to my shake and used almond butter over olive oil. my macros were all high except fat. protein was 300 carbs about 150 and fats 88. All clean food just that shake put me a little over.

Diet: 1/28/15
http://prntscr.com/5ylwde

 

[Capt Forest]

Day 26

Today i had no injection. I can feel some slight pip in my right glute. Its not bad.

I did some cooking today. I run through food espically protein sources so fast its annoying. I have yet to prep a whole weeks worth of meals in one night yet. I normally just cook up food then box it up daily. I think i would rather just get the weekly stuff done. My diet was on point today. I did go a longer than i wanted to with out eating but by the time i hit the sheets tonight all will be taken care of. I was a bit low on the carbs today cause i ran out of sweet potatos. I cooked up more later in the day but by then i had no use for all the carbs. I was treated to a nice cut of salmon today so i ate that. I need to get back on cooking my greens. Been a few days since i made some broccli.

Today i trained back and triceps. i also did some real challenging tire flips after.

Pullups wide as possible
8x body weight
5x bw drop set assist 5x -60
4x bw drop set assist 8x -60

Seated row
3x 15x 130lb

Hammer strenght lat pulldowns
15x 192lb
2x 12x 242

Cable Lat press
3x 15x 110lb

Reverse Girp lat pulldown
3x 15x 115lb

Bent over row
3x 15x 95lb I was pretty shot at this point

Barbell shruggs
15x 135lb
2x 12x 225

Triceps

Dips
2x 20x bw (need to add weight)

Tricep cable press
2x 15x 42.5
2x 10x 72.5

Flipped a 600+ pound tractor tire for about 20 min. I would say i flipped it abour 60 times. I finished with 2 sets of 10 flips in a row. My body can feel the flips as i type this. It was very challenging. Also got some rays while i did it.

This fuckin cold is getting better. That is a relief, it also seems i am picking up smoking cigs as a bad habit. I will kick it after the super bowl.

Diet: 1/29/15
http://prntscr.com/5ysn14

 

[Capt Forest]

I did not forget to get some pics up for you guys. These pics are from 11 days ago now i believe. It was the 18th of Jan. I can say that i am currently in better shape and my body is changing daily.

I will get some current pics up around valentiens day.

 

[Ozzy619]

Subbed, I loved your last log man, super detailed. And you definitely keep it up-to-date

My 1 piece of advice is to up protein for sure and consider upping your total fat content. If you plan on keeping carbs low then your energy to come from some where and while not as readily efficient, fats can be of much greater total benefit IMHO. This is at least what I've found works for me. I have a different body time than you though and everyone is different.

Lookin forward to this capt!

This is the best advice for his diet in regards to cutting.

 

[Capt Forest]

Day 27

Pinned test prop today in my left delt. Felt some pip for a little while. Trained legs today and took 40mg dbol before my workout. It was a good session. I also ate 6oz sweet potato before the gym that helped keep my back pumps in check as i trained. They are very high in potassium.

Legs

Squats
warm up 20x bar
warm up 15x 135lb
12x 225
10x 275
6x 315
8x 275

Incline leg press
15x 360lb
2x 15x 450

Laying leg curls
15x 90lb
15x 100
13x 110

Abductor
2x 15x idr

Abductor
2x 15x 100lb

Calves

Seated calf raises
3x 12x 90lb

Incline calf press single leg
3x 12x 360lb very hard

Diet: 1/30/15
http://i.imgur.com/rBPJDYh.png

 

[Capt Forest]

Day 28 (4weeks)

No injection today, the pip from the prop in the left delt is gone. Today is the last day i will be on dbol unless i push it to 30 days. I would like to get the results of my var samples back from the lab so i can know how much to take befor i start popping them. It just is a waiting game at this point. I only took 20mg dbol today and i also took the day off from trainning. I worked most of the day and then had some school work to tend to. That plus the gym hours being shortened on the weekend fucked up my shoulders and abs day.

Pretty much over this cold at this point. My nips look like shit. I need to get the puff under controle.

I let 2 sentences out of my mouth at work where i was so over come with anger at my coworkers before i stopped myself. I have never been angry like that at work i snapped on a few of them for questioning my eating habits. I wanted some food weighted out on a scale and then they gave me some back sas and i just had enough. I calmed down and told them if you were trying to look like you were carved out of stone you would understand. I have never been upset like that at work before.

Diet: 1/31/15
http://prntscr.com/5zqfuk

 

[Capt Forest]

Day 29

Super Bowl Sunday, I shot one ml tren e and one ml test e in my left glute. It was a good injection felt some pip from it, not bad. I have stopped the prop and the dbol. It was a great 4 week kick start. In 2 weeks the prop will be out of my system and i will have blood work done. That will be the telling point on if swole oil is as good as some say.

Today was my cheat day and i did not even bother to log it. It was pretty terrible i did not drink alcohol but i ate all kinds of super bowl party food. I felt like complete shit after i decided to stop eating. My stomach was in knots. That will be the last all out cheat day i have. I am now 8 weeks out and getting closer to the way i want to look but i think that i am behind. I am now doing one hour of cardio each day. This should help bring my physique up to speed. I will have some current pics up in a week or two.

Today I trained chest and arms with a bit of shoulders cause i missed my shoulder work out yesterday. I trained flat bench to see how strong i am getting and put the cheat day cals to good/fun use. I attempted 315 for 2. I asked a black guy to spot me. he had his hands on the bar the entire time for the 2 reps. When i finished the reps i asked how much he helped, I was unable to comprehend his response. I am not all that good with ebonics so i have no idea if i actaully hit that weight. I am sure i will have another chance at it in the future. But the fact that i went for it and with or with out help repd it twice means i am getting strong.

Chest

Flat bench press
20x 135lb
10x 225
2x 315 w/spot drop set 2x 275 drop set 4x 225
idr if i did another set or not i think i did but cant remember

Incline bd press
3x 10x 60lb each hand

Preacher curls
12x 70lb
10x 70
6x 7

Seated over head db press
3x 20x 35lb (each hand)

Decline bench press
15x 135
12x 185

It was a short work out. Sundays and gym hours give me a problem.

Diet: 2/1/15
Was fucked up did not log it.

 

[Capt Forest]

Day 30

Today i did not have to shoot and i am taking anavar now at what might be 50mg ed. Once i figure out what the pills i have are actually dosed at i will adjust it accordingly.
My diet was back on track today. I feel like shit from the poor diet choices i made yesterday. It actually took about 12 hours for the feelings of upset stomach to fade.

Today I trained back and smashed some deadlifts. I am getting stronger on all my lifts. Deads were possibly the best i have ever done them today. 4 working sets.

Cardio 40 min jog

This jog fucked up my right instep.

Cardio 20 min stair master

Deadlifts
20x 135lb
15x 225
10x 315
8x 315
6x 365 new pr for reps! (current 1 rep max deadlift 405)
My back was blitzed after this session. The pumps were killing me. Even with the taurine and potassium it was not enough. I pushed through it for and awesome session.

Pullups
8x body weight drop set 7x -40lb assist
6x bw drop set 6x -40 assist
3x bw drop set 6x -40 assist

Isometric hold seated calbe rows
3x 10x 85lb one arm is held contracted while the other reps the weight then switch.

Cable lat press down
3x 20x 110lb

abs
cable crunches ins & outs
3x 12x 62.5lb & 3x 12x 62.5lb

Reverse bosu ball crunch
3x 15x bw

Russian twist
2x 40x 12lb (20 reps each side)

Db rows
3x 10x 60lb (each arm)

Diet: 2/2/15
http://prntscr.com/60ucqm

 

[Capt Forest]

Day 31

No injection today. I almost shot prop but then remembered i am done with the kick start. I am popping var like candy took what is labled as 60mg today. I am looking forward to the changes var and cardio will add to my physique.

I trained twice today once earily and once later in the evening. it was a tough day. The doms from the deads sank in during the evening work out. For the evening i split it up with cardio for 10min then 3 sets of shoulders, then back to cardio for 10 min. I did this for 4 sets of cardio. It helped keep my heart rate up the entire work out.

I couple days ago i ordered some cool pre wrk out powders and some stuff to hopfully assist with the trensomnia. Its not been that bad but i have experienced a couple sleepless nights. I ordered Gaba and l dopa along with liv 52 to assist my liver from the beating i am putting on it from 12 weeks of using orals. I also got L-Citrulline, Beta Alanine and Agmatine Sulfate. This stuff added to my current pre work out should give quite the pump. I also have on hand potassium gluconate, taurine and tyrosine. I add that to the neuroprime pre work out i use and it should make for a great pre workout. I might also add in some baking soda to help with heart burn.

Walking still sucks from the foot i hurt yesterday on my run. Its starting to get better. Hard to heal a foot cause it constantly being walked on.

Cardio 10 min stair master 5am
10 min treadmill 5am
20 min elipitical 7pm
20 min Stair master 7pm

Shoulders 5am
Squat thrusts
8x 135lb
3x 3x 185
8x 135

upright rows
6x 135lb
3x 3x 155
4x 135

DB giant set Side raises front raises and rear delt flys
3x 30x 15lb

cable laterial raises
12x 20lb
10x 20
8x 20
6x 20

Calves

Seated calf raises
4x 12x 70lb

cable bicep curls
15x 50lb
15x 70

Calf press
idr but i did it single leg and both legs in the set

cable Tricep press
3x 10x 70lb

Shoulders 7pm

Military press
20x 95lb
10x 135
9x 135

Laterial rises db
3x 20x 15lb (each arm)

Front raises 3x 12x 50lb

Rear delt flys free weight
3x 20x 10lb (each hand)

Rotator cuff exercise
up and down 3x 10x 5lb
in and out 3x 10x 5lb

Diet: 2/3/15
http://prntscr.com/60ucqm

I did some major shopping and meal preping today. My diet should be looking spot on for the next week or more. Its been real consistiant regardless but the food i eat and when i eat it for the next week will be even more consistiant.

 

[Capt Forest]

Day 31

I injected one ml of each test e and tren e. The injection was smooth although i am beginging to cramp up mid way through the push. I will be taking 6 pills of legend anavar till i figure out what the proper dosage is. This way it will give the var a chance to build up in my system at least before i can begin to properly dose it. I also had some spare vitamins in my gym bag that i popped today before my weight trainning session. One of the pills was psl dbol. So i did pop 10mg dbol pre work out. That should be the last of that.

Today I trained very hard. Cardio for 60 miniutes along with a great chest and biceps routine. My shoulders were sore from yesterdays massacure but they were good to go come work out time. I started with a swim then finished my cardio with the stair master. My foot is still fucked and it bothered me all damn day. My gate is fucked up. I will take it easy tomorrow cause i do not have to work.

I am getting night sweats when ever i sleep. I also am much less emotional and care less. I notice this. I also got pissed at a hard boiled egg that was not peeling nicely for me. So i just crushed it in my hand. I am getting mad thinking about it. Fucking egg. My sex drive is high, higher then it has been since i was 19 years old. It also takes more work to finish.

Cardio 40 min swim
20 min stair master

Chest

Incline Bench Press
20x 135lb
10x 185
10x 185 drop set 5x 135 (failure reached)
10x 185 drop set 4x 135 (failure reached)
12x 155
15x 135
14x 155
100 reps total

Flat db press ss bd flys
15x 70lb (each hand) ss 10x 20lb (each hand)
10x 80 ss 10x 20
9x 80 ss 10x 20

Decline bench press
2x 12x 185lb
I do not like this exercise. It has its place but each time i come back to it i am left feeling the same about it. I will probaly keep this to once a month max from now on. I see guys like kai greene using it so they must know somthing i do not. Till i figure out what that is fuck decline bench press.

Low cable flies
12x 17.5lb (each cable)
15x 12.5

Pec Deck Flies
2x 15x 100lb
my flys are 100% about the stretching of the chest. Light weight and big time stretch.

Biceps

Zottman curls
15x 25lb (each hand)
10x 35

Reverse barbell curls
2x 15x 40lb

Incline machine curls
2x 15x 90lb (hold at the top)

Great workout. I hope that i can report back with some soreness. If not maybe i will reach it next chest day when i go heavier with a pyramid like routine. I expect the 60 min of cardio daily to rip me to shreds.

My diet was spot on. Check it out.

diet: 2/4/15
http://prntscr.com/6190ze

I also got 30 grams of fiber along with the 8 carbs from eggs that myfitness pal for some reason counts i did real well with such a low net carbs. I am excited to get more pics up for you guys to give feedback on. Guys in the gym are telling me that i am looking ripped and bigger then i have ever been. Which is pretty much ture. Although i am not ripped in my opinion yet.

 

[daledd]

Fucking eggs why cant they peel themselves lol

 

[Capt Forest]

Fucking eggs why cant they peel themselves lol

I am dreading thinking about peeling 4 more of them fuckers for breakfast.

I think i over cooked them.

 

[Capt Forest]

Day 32

No injection today. Pip from last pin is noticable i moved the pin around way too much while i was shooting.

I trained back today pretty hard for 21 sets then banged out 6 sets of triceps.

Back

Pull ups (5 sets)
8x bw drop set 7x -40
2x 5x bw drop set 7x -40
3x bw drop set 7x -40
15x -70

Seated row (100 reps)
4x 25x 115lb

Lat pull down wide grip super set reverse grip
10x 100lb & 10x 100lb
2x 10x 115 & 10x 115

Rack Pulls
12x 225lb
10x 275
8x 315

Bent over row
15x 135lb
8x 185

Hanging Cleans
2x 12x 95lb

Cable lat press down
2x 20x 110lb

Triceps

dips
2x 15x 45lb

Cable tricep press w/rope
2x 15x 42.5lb

Seated individual tricep press
2x 10x 90lb

Cardio
60 min on the bike

Diet: 2/5/15
http://prntscr.com/621u7o

 

[Capt Forest]

Day 33

No injection today, the pip from the last pin is fading. I am exited to start the mast i have. I also want to knwo the true dosage of the var i am taking.

Today was a cheat meal that turned into that and a cheat shake. you can see down below. I trained legs tough today.

Legs

Squats
2x 15x 225lb
12x 275
6x 315

Incline Leg press (the bar weights 118lb)
15x 388lb
15x 478
10x 568
My reps are deep with a wide placment on the stone. Its none of the pussy shit. I do full complete reps.

Seated hamstring curl
3x 15x 90lb

Leg ext
3x 15x 35lb
nice burn hold at top.

Calves

Seated calf raises
3x 20x 70lb

Incline single leg calf press
2x 12x 208lb
10x 298

Diet: 2/6/15 Cheat
http://prntscr.com/621vlk

 

[Capt Forest]

Day 34

No injection today. I do how ever have pip from my last left glute shot. I was a jack ass and did not keep the pin steady while i pressed the oil in. I am feeling it now. My nips still look like shit i have some nolva on the way. I hope that helps. I hate they puffy look. Its a dead givaway i am on gear.

Today i trained shoulders and abs. I got a good work out in and got my hour of cardio in. I got to use the new stuff for my pre work out. It was great the pump was nice. i dig the no boosters. I might need to add somthing for focus/appitie control for when my workout sessions become closer to marathons. Also liv 52 came in so i can start to give my liver what it needs to stay in the best shape possible while on this cycle. I will look into other liver supps that but i think the milk thistle and liv 52 will work fine.

Shoulders

Military press
20x 95lb
11x 135
8x 135
12x 115

Arnold press
10x 50lb (each hand)
8x 50
9x 50

DB laterial raises
3x 20x 15lb

Cable rope front raises
3x 12x 50lb

Rear delt flys
3x 20x 10lb (each hand)

Cable rear delt pulls
2x 20x idr

db laterial raises
8x 30lb

Abs

Cable crunches
20x 72.5
2x 20x 67.5

Hanging leg raises ss reverse bosu ball crunch
3x 10x bw & 15x bw

Russian twist
2x 40x 12lb (20 reps each side)

cardio
25 min tire flips w/600+lb tire
5 min bike

7 hours later
30min elliptical

Diet: 2/7/15
http://prntscr.com/62pefw

It was a tough day for me dieting my hunger was out of control. I did a great job keeping myself in check but i was not on point with meal timing. I need to make sure i pack a lunch and have food with me everywhere i go. It was a good day over all i busted my ass to make sure i finished everything.

 

[Capt Forest]

Day 35

Shot one cc of tren e and test e in the right glute. been taking 4 to 6 pills of var each day to get it in my system befor the results come back in. I am getting frustrated that i spoke to the professor and he has had the samples for a week now and has not run one sample yet. Then asks me how soon i need them. lol Anyway the pip from my last left glute shot is annoying i totally fucked that shot up. the Shot in the right glute was flawless. I actually forgot i hit that shot today. I am out of cotton pads need to get more of them been using paper towles with alcohol on them. I will work on some body hair removal this week and tan up some. i want to enjoy being ripped not wait till the last miniute to get the tan and body hair off.


I trained Chest and arms today. The work out was cut a bit short but i managed to hit everything hard. Sundays are always tough on time for me. It was a beautiful day i wish that i could have tanned up more. My lower back and entire body is worn out from the tire flips. Tuesday is my off day and will need it. I can feel the wear on my body.

The waldon farms 0 calorie dressing was fucking with my gut. I got awful gas and constipation. I quit using it and took some awesome pre work out mix that gave me the runs. Once i pushed out all that constipation i felt great and killed the gym. I will not be using that dressing again. I guess its back to the drawing board for me when it comes to eating bland ass chicken. I looked into it and the artificial in the dressing kills the bactiera in the gut causeing digestive distress. I 100% had digestive distress for a couple days. Glad thats over with.

Chest

Flat bench press
15x 185lb
12x 225 (all clean reps like all my reps)
Once the incline bench opened up i split from flat bench. Incline > Flat

Incline bench press
2x 6x 225lb
7x 205 drop set 1x 185 drop set 4x 135

Push ups
30x bw + 45lb
22x bw + 45
20x bw + 45

Incline DB flies
2x 12x 20lb (each hand)

Pec deck flies
2x 15x 100lb

Arms

Standing barbell curl
15x 50lb
2x 12x 50

Cable Tricep press with rope
3x 12x 42.5lb

Cable curl w/rope
2x 10x 42.5lb

Cable tricep press w/rope
2x 10x 42.5lb

Cable curls w/rope
3x 12x 37.5lb

Arms was super rushed.

Cardio
Bike 60min

Diet: 2/8/15
http://prntscr.com/62v388

Fat was high today. I did not boil my eggs i have been frying them. I did some cooking tonight and now have boiled eggs to bring the fats down closer to 100g every day. other wise it was a good day. i ate clean at perkins with the salmon rice and brocc. It was a good day. Diet, weights, Cardio. I would say there is room for improvment on my sunday workouts I just need better time managment and my diet needs to be more perfect. Cardio was fine bike is for pussys imo but my foot is fucked up and due to my ass time managment skills i missed a great day to swim. God bless florida.

Thank you all for reading

 

[Capt Forest]

Day 37

Monday no shot today. the pip from the botched injection in my left glute is almost gone. There is no soreness in my right glute from the shot on sunday. I finished up an open pack of legend var and now I am taking swole oil brand var. I also have PSL var. i sent them all in for analysis. I am sitting on like 900 pills of var. I am dying to know how to properly dose it. I feel like it will give me unreal results. Till then i will just eat them like fucking skittles. At the half way point i will be introducing Masteron at 525mg ew from swole oil. I am thinking about doing every day shots. Might just stick to eod but we will see.

Today was my last trainning day for the week thank God. I made it through the week. My body feels like i put it through the ringer. I trained back and some abs today along with 60 min of cardio. At first my work out was trash i could not focus. I train with my partner and she was giving me all kinds of attitude in the gym. I could not take it. She lets the small things get to her. So when i tell her let the small shit go its like a disaster. I did come back on my own and crank out 7 more sets then came back again to finish my cardio and did 3 more sets. The third time i came back she was with me again. She is a warrior and got over what ever was bothering her and finished what she needed to.

Back

Deadlifts
20x 135lb
15x 225
10x 315
9x 315
I need to go heavier then 315 i am repping it with ease


Pull ups
8x bw drop set 7x -40
5x bw drop set 7x -40
4x bw drop set 6x -40

Seated Machine row
3x 10x 110lb

Cable lat press
2x 20x 110lb

Ab crunch machine
3x 20x 170lb

Reverse bosu ball crunch
3x 15x bw

Leave gym for class return to gym an hour later...

Cardio
Stair master 15 min

Barbell shruggs
4x 15x 185lb

Cardio
Stair master 15min

Cable lat pull downs
3x 15x 130lb

Leave gym to eat and run an errend with my partner, return to gym 3 hours later...

Cardio

elliptical 19 min
Stair master 11 min (busted my ass)

db rows
3x 10x 60lb (each arm)

that was a bit more then 60 min cardio, 19 sets back and 6 sets abs. It sucks slaving over the gym but today was one of thoes days.

My diet was perfect today.

Diet: 2/9/15
http://prntscr.com/639s8v

 

[Capt Forest]

Day 38
Weight 187.5

I did hit the weights or inject today. I did get an hour swim in and 30 mins tanning. That was nice. I think that cardio in the AM is the way to go. i can feel the kick in my metabloism from it. I will attempt to make that the standard for me.

I started taking nolva at 25mg today to help with the nips. I really do not know how to go about it. I also have some eca from mjr on the way going to give that a 2 week run and possibly hop on some t3/t4 for the last 6 weeks leading up to the show.

The sorness in my left glute is still there not bad though. There is no pip in my right glute at all.

I went out and got a new scale from cvs its more accurate. The scale i was using was pretty mean. I also have bad gas again and i am not using the waldon farms dressing. I am not liking what ever is causing it cause i am pretty stinky atm.

I hope my body is ready to go for another brutal week of training after this day away from the gym. My diet was pretty serious today. It was close to perfect at work i did eat 5 or 6 small pinches of bread. To account for that i left the fats out of my nightly shake.

Diet: 2/10/15
http://prntscr.com/63nk13

 

[Capt Forest]

Day 39

No shot to day and back to the grind of training 6 times a week. Diet was good training had to be split up into 3 sessions. First was a 60 min swim followed by a nice 30 min tanning session. Then 10 sets of chest with a 5 hour gap came back and did 11 more sets of chest and 7 sets of biceps. I got some pics for you guys today from a couple of my lifts.

The training was alright i really do not like to split my sessions like that but it was what had to be done to accomadate my schedule.

Cardio
Swim 60 min

Chest session one

Flat bench press
15x 185lb
11x 225
9x 225

Incline bench press
2x 10x 185lb
6x 205

dumbbell pec flys
15x 20lbs (each arm)
15x 25

Incline dumbbell flies
2x 15x 25lb (each arm)

Class then back to gym...

Incline bench press
20x 135lb
10x 185
9x 185

Machine chest press
8x 200lb
6x 205

Cable decline press
15x 37.5lb (on each cable)
15x 42.5
13x 42.5

Pec Deck flies
3x 15x 120lb

Biceps

Incline db curls
3x 8x 35lb (each arm and 8 reps each arm)

Preacher curls
2x 10x 70lb

Reverse grip barbell curls
2x 15x 50lb

Diet: 2/11/12
http://prntscr.com/6480yy

I am not so sure why my protien was off by 11g. I just pick chicken somtimes its listed as higher in protein then other listings or it. Regardless i was a bit low on the fats today. The past 2 days my cals have been a bit lower. I feel alright i am going to drop some fat and add in another protein shake to get the cals a bit lower if the progress begins to slow.