Chest and arms today.

Incline db: 4x12,10,8,8
flat db: 4x10-8
hammer strength machine -- db flys: 4x8-10
pec deck: 4x6

rope extensions -- rope curls: 4x12
over head press: 4x12
kick backs: 3x10
db curls: 4x8-12
ez bar curl preacher: 4x8-6
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guys... how much protein should I intake daily? I keep hearing 1 gm per pound, but is that total body weight or lean mass weight.
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It's been a debate for years, Edwin. I have heard all sorts of stuff when it comes to protein intake.

The most common one or the RDA is .4g per pound (from what I remember). That makes its it 72g of protein that I should be taking (weigh 180 currently). Of course this is more for inactive people. Hell, my post workout shake is about 65g of protein.

From my own experience, consuming around 1-1.5g per body weight, is the most ideal, if you are active and constantly training. Going back to the first point and the RDA recommendation, is .4g of protein per pound okay? Sure it is, but it all depends on what you're training to accomplish. I consume about 225-250g of protein daily, but my goal may be different from yours or anyone else.

I'm not a nutritionist or a personal trainer, this is from my own experience. Hope what I said helps you in achieving your goals.
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Back/Hamstring day. BTW when I do -- that means super set.

Stiff leg deads -- bent over row: 4x8-10
lying leg curls (single leg): 4x12-10
Seated leg curls: 5x8-10

Wide lat pull downs (using neutral grip): 4x8-6
High row machine: 5x8-10 (drop sets)
Reverse flys: 5x12-8
Cable lat pull downs: 5x10-12
Seated row -- stiff arm pull downs: 5x12-14
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I was told by my personal trainer that one couldn't metabolize more than 40-50g of protein at one time, so I've used that as the benchmark for my post workout shakes/meals while still trying to get around 1g/lb. Like Huy said, though, I'm not a PT or a nutritionist.
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that's what I had seen as well. I take a 50g protein shake at a time. I've been doing around 140-150g of protein a day between the shakes and regular meals. I weight 158. Im hoping that is enough.
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I've heard from 24 grams of protein and now, up to 50 grams of protein for maximum consumption. What I believe they are talking about is maximizing protein synthesis. For the most part, the ideal number or number that most people refer to is, 30 grams of protein. Can you consume more than that? Sure you can, your body can digest more than 30 grams of protein in one sitting. Excess protein, of course will be used as energy.

There's just so much scientific studies on this topic and you can google it, and it will be countless pages of this stuff. I'm not a doctor or scientist to know all the terms. All I know is what works for me.

Hope all is well, Dan. We certainly miss you around brother.
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Shoulder and Abs today. Partner and I killed it.

Incline db front raises -- bent over db flys: 5x8-10
Face pulls -- side lat raises bb: 5x10-8
Behind neck presses: 4x8-10
Arnold presses: 4x8
Machine press: 4x16 (8 full reps, 8 partials)

Abs :-)
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Today is rest day for me.after 9 days in a row.. i actually just took off of work and sat on the couch. my body was readyyy... did get a nice package from BB.com today, so tomorrow i will hit it hard!.

Back and Bi's was yesterday

Closed Grip Pull Ups, 4x10
One Arm Dumbell Row, 1warmup set 40x10, 65x10, 75x10, 85x8
Seated Cable Row, 140x10, 160x10, 180x10, 200x8
Wide Grip Lat Pulldowns, 120x10, 140x10, 160x10
Smith Machine Shrugs, 145x10 175x10, 205x10, 225x10
Closed Grip Cable Pulldowns, 120x10, 140x10, 160x10, 170x8
Barbell Curls - 70x10, 80x10, 90x7
Run The Rack Dumbell Curls, 20, 25, 30, 35, 30, 25, 20 @ 7 each, 10 sec rest in between
Preacher Curls - 115x10, 125x10, 135x10
Standing Cable Curls, 80,90,100,110,110, 90, 80 @7 each w/10 sec rest
Seated Row Machine, 120x10, 130x10, 140x8
Battle ropes, 30 seconds x 3
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That's a chit load of reps. Thumbs up.

My 8th day in a row, chesty day.

flat db: 4x10
machine press (closer grip): 4x8-10
incline db flys: 5x8-10
incline hammer strength machine: 4x8 (drop set)
dips: 5xfailure

knocked out a couple tricep work for chits and giggles. Carb loading for my BIG dead day tomorrow. Going for some PRs
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No deadlift pr today, actually didn't even deadlift today because of time, but killed it on back.

Bent over bb row: 5X8-10 (first 2 were warm ups)
Wide grip lat pull downs: 5x5 (one of the few lifts that I prefer to do heavy but low reps, feels better for me)
Close grip lat pull downs: 4x8-10 (dropset)
Seated one arm row: 4x8-10
T-Bar row: 4x8 (back was shot by then)
High row machine: 3x8-14
Stiff arm lat pull downs: 5x10 (light work just to get a nice contraction)

Incline db curls: 4x8
Preacher ez-bar curls: 4x8-6
Reverse grip curls: 5x10-8

10 mins of abs
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Nice, Huy. Rep day for chest today, inclines, flats, declines, dips,flyes.

Back tomorrow, I'll follow your inspiration.
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How was your back training today, Tom?

High rep day, wanted to bang out a good leg day because who knows if I can train this weekend in Vegas.

Sumo deads: 100 reps @225 (took my 30 minutes this time)

Took a little 10 minute break, quads were on fire!

Seated leg extensions: 5x8-12
Stiff leg deads DB: 4x8-10
Lying leg curls -- Seated leg curl: 5x10
Front squats: 4x10 (drop sets)
Leg presses: 3x10, 2x20

Did some HIIT afterwards as well. Refeed day!! Ice cream, I hear you calling my name!!
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Went with moderate weight, relatively high reps, and dropped the rest 20 seconds between each set until my last set of everything was basically back-to-back, Huy.

T-bar Rows 225 x 8 sets
Cable rows 200 X 6 sets
Barbell Rows 225 x 6 sets
Wide grip pulldowns 200 x 6 sets
Close grip pull ups, 1 set to failure

Forget training in Vegas, Brother, a couple days off can't hurt. :-)
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Chest & Triceps Was yesterday

Chest:

Flat Bench Press (my weakness) 115x14, 145x5, 155x5, 165x5, 175x5. MAX 200x4
Chest Press Machine, 120x10, 140x10, 160x10
Incline Dumbell Chest Press, 55x10, 60x10 , 65 x 10
Front Flies (deltoid machine) 110x10, 120x10, 130x10
Low Cable Flies (uppercuts), 45x10, 50x10, 55x10
Dips, 10 x 5

Triceps:

Tricep Pushdowns, 160x10, 170x10, 185x10, 200x10
Overhead Rope Extension Pulldowns, 80x10, 90x10, 100x10
Overhead Lying Tricep Extensions, 50x10, 60x10, 70x10, 80x7 (fml)
Seated Upright Dumbell Overhead Skullcrushers, 45x10, 50x10, 55x10
Standing Cable Press , 60x10, 70x10, 80x10
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Wanted to get a good session in before Vegas. Shoulders and abs today.

DB side delt raises: 5x8-10 (triple drop set)
Reverse flys -- seated side delt machine: 4x10
Cable side delt (single) -- rope pulls: 4x8-10

exhausted! took a little 5 minute break.

BB upright row/military presses (not really a super set, more like 2 movements: 3x8
Smith machine behind neck presses: 4x8
Front raises using a big plate: 4x10-12

5 minutes of abs. Okay now I feel good!
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Bad day for shoulders, lotta pain and restricted range of motion. Stayed semi-light for seated presses, 135, 155, 175, 195, 195, 185. Did some light standing presses up to 145, then some tricep work before finally bowing to the discomfort and calling it a day.

Have a good time in Vegas, Huy. :-)
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Back workout today with a hangover. Might as well go hard and heavy. :-)

Bent over rows 225, 255, 285, 315, 335
T-bar rows 250, 270, 295

Superset T-bar 295 Bent over row 225
Superset Bent over row 275 T-bar 225

Cable rows narrow grip 240, 260, wide grip 240,260

One arm rows 90, 115, 135

Dead hangs to failure
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335 bent over rows... that's some animal shi.t right there, Tom.

I did manage to go a day while in Vegas, but it just wasn't a good lift. 2 days off, it was nice but I just need 1 day.

Chest,abs and tris today. Hypertrophy training today.

Flat bench w/superset push ups: 8x8 -- 8x8 (had to check my ego after the 4th set)
Pec Dec: 5x10
Hammerstrength incline machine: 6x8 --6x8 incline push ups
DB flys: 8x8
Dips: 5x10

Did everything with about 30-45 seconds of rest.

A few tricep work along with about 5-8 minutes of ab work. Played some ball to get a good sweat going. Felt like I burn away some of that alcohol from the weekend.
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Good to have you back, Huy, even though I am guessing Vegas was Heaven.

Shoulder today and I was feeling it. Did both narrow and wide grip seated presses, only made it to 195 on the narrows and 185 on the wides before it was just too much.

Went light on barbell shrugs at 275 for high rep sets with just a few breaths to recover between sets...got a real nice trap pump anyway.
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