ok Im just clicking on random pages on his thread and posting the lolz
"Pre: Walk to gym
WORKOUT: CHEST/SHOULDERS/ABS
-Smith Bench: 65x2x5, 75x2x5, 85x1x5!!!!!!!!
next time after your warmup, go for 75x5x5
-Incline DB Press 20x4x8 (Did the twist thing with the weights)
-DB Shoulder Press 20x4x8
-Flat DB Fly 20x1x8, 20x2x10
-DB Lateral Raise 10x1x8, 8x1x9, 1x10
there's 8lb weights at the gym?
-crunches bwx4x25 SS w/ leg raise bwx4x25
-Weighted crunch machine 20x3x10
CARDIO:
Stairmill
level 1 5mins, level 4 10mins, level 1 5mins 108kcals burned
Post: walk back home and made the same shake as before workout.
My chest was freaking poking out of my shirt, and my delts are standing out for once! I wont have pics until next week for 3 week mark.
Stairmill was a bitch, but I think thats gonna be my cardio."