Biceps/Triceps

Skull crushers 55x10, 55x10, 55x10
Close grip bench press 95x10, 115x10, 115x5, 115x5 (superset w/ EZ bar curl)
Cable push down 90x10, 100x8, 110x8

EZ Bar curl 55x10, 55x10, 55x10, 55x10 (super set w/ tricep bench press)
Seated hammer curl 35x8, 35x8, 40x8
21s on preacher chair 35# 1 set.

I tried high intensity interval training today, it was really fun and great way to top off my lifting, I did 4 intervals after a 10 minute warm up. (4 1 minute intervals at about 10mph) to improve I hope to get to a consistent 5 intervals and at a higher speed.

Legs/Shoulders

DB Mil press 45x10, 50x8, 50x8
Front lat raise 35x8, 40x8, 45x8
Side lat raise 15x8, 15x8, 15x8

Leg press (horizontal machine) 310x10, 330x8, 350x8
Calf Raise 3 sets 180x10, 3 sets 200x10
Seated leg curl 185x10, 200x8, 220x8

Walked to cool down, no running.

Chest / Back

Bench 135x8, 155x8, 175x5 (I couldn't get up the weight for #5, someone helped get it off)
Fly 40x8, 45x8, 50x8
Decline bb bench 95x8, 115x8, 135x8

Deadlift 95x10, 115x8, 135x8
Machine Row 150x10, 165x8, 175x8

It concerns me that I'd had all this progress on the bench press and now I've been using the form where I take the bar to my chest and all of a sudden I can't lift 175 for 8 reps. I'm recording this the day after--my chest is sore a bit, so I know that my form is OK. I say this because I know there is the possibility in having bad form and actually building up my shoulders instead of my chest. Anyway, I hope to be back to 225# in a few months and be able to bring it down to my chest. I hope to get a progress picture taken in the next week or two--hope it goes well.
As for the diet, I haven't really been focusing on it but trying to get my protein via the whey powder. We went to Chili's last night and instead of having the black bean burger, I had the real thing with a lot more fat. Steph says this week we'll be eating a lot healthier so hopefully I'll have some BF loss this week.

Biceps/Triceps

Hammer curl 35x8, 40x8, 40x8
DB standing curl 55x8, 55x8, 55x8
Preacher curl 45x10, 45x10, 45x10
Pull up 5, 4, 4

Skull crusher 55x10, 65x10, 75x10
Close grip bench press 95x8, 105x8, 115x8
Push down 90x8, 100x8, 110x8

Chest/Back Day

Bench press 135x8,155x8,165x6, 135x8
Fly 40x10, 40x8, 40x10
Incline Bench 95x8, 105x8, 115x8

Lat pulldwn 100x10, 110x8, 120x6
Machine row 155x10, 170x8, 170x6
Pullup 5,4,3 w/ 16#assist

Ran 1.6 mi, 20 minutes w/ a healty dose of walking.

I'm trying to get better form for my bench press-ie I'm bringing the bar further down to my chest-usually touching it. This accounts for the drop in weight. I used to think that my body wouldn't do that, but I realize that I just didn't have the strength to bring it down that far. So, I'm essentially starting over with my bench press, but I think this is better. Still need to get scripture verses to match each exercise or body part. Also considering this book project, who says dw can't be the only one who does it!

Off Day(?!?)

Was supposed to work chest/back today but I woke up not quite recovered from my long weekend. I didn't get a lot of sleep so I decided to sleep in and move my Monday to Tuesday this week. I totally forgot to get any whey protein this morning too--crazy. I really need to get this all together and come up with a more disciplined regimen.
Also I came up with an idea to apply Bible verses with each muscle group I work including a few for running. Hopefully I can improve my spiritual disciplines along with the physical.
I've been wrestling with this for a while and I've decided that it is positive to want to excel physically if I'm doing it for the right reasons. I hope to blog more about that in the future.

Hey all, I just wanted to post a picture on this!
This is what we'll call my before picture. This was taken
near the end of April 2007. Looking at it, I can see a few
goals of places where I want to change: I want to lose the
bit of spare tire and work on size in general. So, here's to
starting again!

Shoulders, Triceps, Biceps

close grip bench press 95x10,115x10, 135x8
skull crusher 60x10,70x10,70x10

BB curl 65x10, 75x8, 85x8
x-over cable curl 30(ea)x8, 30x8,30x8
concentration curl 25x8,25x8,25x8
seated curl 35x8, 35x8, 35x8

DB shld press 40x8,45x8
Front raise 40x8,40x8,40x8
DB side raise 10x8,10x8, 10x8

Legs/Shoulders

DB Military press 40x10, 50x10,50x10
Front Raise 35x8,40x8,40x8
Side raise 17.5x8, 15x8,15x8

Dead lift 185x8, 205x6, 225x4
Leg press 270x10, 310x10, 350x10
Seated leg curl 110x8,120x8,130x8
Standing calf raise 7 sets 180x10--this left a mark across my back not sure if I want to
keep doing the standing press, may switch to the seated version. Though I was told by "some guy" at the gym that the standing was better and I agree --It does seem harder.

I didn't run today waked a whole 5 minutes--I think perhaps I could get more serious about my cardio on my off days, ie Tuesday, Thursday & Saturday

Triceps,Biceps

Seated Hammer Curl 8x40, 8x40, 8x35
Incline DB curl 8x30, 8x30, 8x30
Cable curl 10x90, 8x100, 6x110
Hurt my back with the cable curl (I think)

Overhead tri extension 10x50, 10x60, 10x70
Cable pushdown 8x90, 8x100, 6x110
Skull crushers 8x50, 8x50
Narrow grip bench press 8x95, 8x95

Walked for about 15 minutes--need to run on Friday.

Off Day

Didn't work out today.
I've stopped being so vigilant about the posting of what I eat, I think
I'll try to post new developments and trends but for the most part,
I've decided unless I really start getting too heavy (read over 205#)
I'll start at it again and try to get back to being good about my
food. But for now, since I'm not trying to enter any contests, I'll be a
bit more lax on my food consumption, but just try to be generally
conservative on the calories.