thanks bud, im tryin! i go to Retro Fitness in Lacey NJ.. brand new gym.. only about 5 months old, its awesome!
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Gotcha gotcha! How's the lifting been coming? Last time I checked, you were doing a lot of cardio (biking if I remember correctly). If you are looking for a good place that sells supplements, check out the ProSource store in Toms River on Route 37 East. I usually hit up the one in Wall, but they sell protein and other supplements at a fraction of GNC and Vitamin Shoppe prices from my experience.
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Pull day for me, fellow iron addicts :-)

Weighted, Dead-Hang Pull-Ups (these burn like a mother!)
Strict Barbell Curls
Barbell Shrugs
Low Cable Row
Dumbbell Curls
Row Machine (Wide Grip)
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Heavy chest day.

Warmed up on the fly machine: 4x10-15 to get some blood going

Flat bench: 4x5 (2 drop set)
Incline db: 4x6
Flat db fly: 4x5
Hammer strength incline press: 3x6-8
Weighted dips: 4x6-8

Had a little time, finished up with some abs
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Back day. Thought I would be gassed from working 10 hours today but after a couple scoops of the pwo, I was good to go.

Bent over rows bb: 4x6 (drop set)
Neutral grip lat pull down: 4x5 (drop set)
High rows -- bent over flys: 4x6
DB row: 5x5

Ended the workout with some nice contraction moves. Nice and slow with lighter weights.

Cable lat pull downs(behind neck): 4x15
Reverse cable flies: 3x10-15
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Rest day for me yesterday, back to the gym today to hit chest, tris, and shoulder. Update to follow!

Starting taking vitamin B3 (niacin), B12, Arginine, and a half scoop of preworkout as my new preworkout. I don't like the jitters and restlessness at night that too much caffeine would give me, so this new concoction is working great for me. B3 give me that "tingly" feeling that I love, the B12 helps give me decent energy, the Arginine gives me a decent pump, and the half scoop of normal preworkout gives me about a coffee cup's worth of caffeine.
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Hamstrings and shoulders with the wife.

Lying leg curls: 5x8-10
Stiff leg deads: 4x8-10
Seated leg curls (individual): 4x8-10

Seated db presses:4x6-8
Db side delt raises: 4x8 (2 drop sets)
Smith machine upright rows --- db bus drivers: 4x10

Finished it off with some db shrugs, she just watched and said, "eww I don't want traps!"
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Quads and Chest today.

Front squats: 4x6
Leg press: 5x8-10 (drop set)
Seated leg extensions (single leg) -- wall sits: 5x8-10

Flat db press: 4x8-10
Decline bb press: 4x8 (haven't done these in a long time)
Hammer strength decline -- cable cross: 4x8-10
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Awesome light leg and ab day yesterday (no heavy squats):
Leg extensions
Leg curls
Weighted sit ups
Front squats
Calf raises
Planks

Off to go hit back and bi today before taking the whole weeknd off!
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Back and a little biceps today.

Seated hammer strength row (single arm): 4x8
Seated underhand row: 4x8-10 (drop set. Really nice focus on the lower lats)
One arm lat pull downs w/slight twist: 4x6-8
Bent over db lat raises: 4x8-10
Reverse flys: 4x10-12 (just to get a good stretch)

Standing db curls
21s
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Enjoyed a nice weekend off, so no weight lifting for me. My wrist already feels a ton better, plus I've been keeping KT Tape on it which has surprisingly been helping!
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Wasn't planned but buddy came over and wanted to do deads. Deadlift day.

5x5 deadlifts
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Been out of the gym since I was having the 13 day sinus headache issue. Been better for a few days now but haven't been motivated. Need to drag my ass to the gym this week.
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Hard when you're feelin like crap. Hope you get better Tom!
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Thanks, Rob....I actually am better, just need a jumpstart back to the weights now. :-)
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What happens when you stop taking supplements, like whey or a muscle builder? Is there a loss of muscle?
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On the contrary actually (at least in my recent experience). I took weight gainer all the way up until December this past year and stood 205 pounds at 6'. For the new year, I stopped taking weight gainer and gave up soda as my New Years resolution and have slowly lost 10-12 pounds since then. Today, however, I hit a personal best on the bench press. I am also way stronger than I have ever been despite the recent weight loss.

I think as long as you eat healthy, that's all you need to gain or keep muscle. :-). But if you are really concerned about losing muscle, look into Glutamine as a supplement. It's cheap, and it's supposed to prevent muscle loss/catabolism (that's a gross oversimplification, but you get the point). I take it and love it!
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Chest day, best day!

Bench Press w/Chains (medium weight, max reps)
Bench Press (high weight, low rep) maxed at 275 for 1
Standing military press
Tricep Pushdowns
Incline DB Press
Overhead DB extension
DB Flys
Weighted Dips

Finishing the day with an hour of karate later tonight :-)
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Nothing. Supplements are exactly what it is, to supplement your body after training. If you consume your daily macronutrients, why would there be a loss of muscle? There's no difference between a 4oz chicken breast (around 25grams of protein) and a scoop of whey protein (25grams). You are still getting in protein along with other nutrients that comes with chicken.

Hope that helps, Greg.
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Breasties today.

Flat bench (pause,push): 4x5
Incline db press: 4x6-8
Incline db flies: 4x8
Hammer strength press: 4x8 (drop set)
Cable flies: 4x10-12

Balled it up for a while. Probably a good thing, I needed to run off some of the things I ate over the weekend.
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