Did some deads today, well it was basically all I did today.

12x 8-5 with decent rest time (2-3 minutes)
Front squats 3x5
BB front presses 3x8

And finished off with some ab work. This gym was gross, felt like a sauna. Packed house and the heaviest db that they had were 100. Guess I'm spoiled at my regular gym.

Plenty. What's your goal? Anything you want to accomplish?

Back today, went heavy and intense.

T-bar rows, 6 rep sets at 270 and 1 set at 315

Barbell rows, 4 rep sets at 275 and 1 set at 315

Pull-ups, 7 sets to failure with 7 different grip widths/angles

Legs and shoulders manana.

Upper body day with the wife. Had a great day of training. I think this one on one off has been pretty good on my shoulders, plus my strength is there as we. Happy Saturday team.

Did a nice easy arm and ab workout today after crushing my legs and shoulders yesterday.

Day off is supposed to be tomrorow, but I will hit chest and take Monday off. I'm having a wellness test with blood draws at Noon Monday and have to fast (water only) from Midnight to Noon. Don't want to hit chest (a) without some pre-workout caffeine and (b) without some post workout protein.

Brutal leg day. Didn't keep track how many sets we did on the rack, must have been 8+ sets.

Squats 8+? X 5
Box jumps --- kettle ball lunges 3x20
Lying leg curls 4x8
Hack squats 3x10

Anybody heard of the Wolverine workout? I'm about to start it next month when I deploy. My buddy has been doing it for about 6-7 weeks now and has gained 5lbs already. If I can keep it up for 60 days I'm looking to gain about 10lbs of solid muscle.

Yeah, it was featured in Mens Fitness a couple issues ago from what I can recall. It consisted of a bunch of compound movements. But like all training, it's pointless without a meal plan. Can't grow without a good meal plan.

Chest today for me. It was nice to train with my partner again.

Flat bench 5x8-5
Incline DB 5x8
Flys using the cables 5x8-10
Pull overs 2x10

Back using Mesomorph, made me feel real good.

Mesomorph fueled back day for me, Huy, heavy T-bars, Bent Over Rows, Cable Rows and Pull-ups. Used a different, even narrower grip on the T-bat today and it really tore me up nice.

Also a back day for me. Hit bent over rows, preacher curls, reverse flies, lat pull downs, barbell curls, and shrugs. Nice n sore! :-)

Sounds like a good one, Rob! :-)

Been taking a new supplement called ZMA (zinc, magnesium, aspartate). Supposed to be good for testosterone support. Gives me one hell of a good nights sleep at night. Doesn't make you drowsy, just lets you sleep sounder without waking up in the middle of the night. Not very expensive either. I highly recommend just as a friendly suggestion to anyone looking for that in their supplement regiment.

Other than that, trying not to go too crazy with the supplements lately. Just Sntha-6 for protein, a multi every day, the ZMA, and a little bit of preworkout (usually a half dose) on days a need a little extra kick.

I take both a zinc and a magnesium supplement, along with B, C, D vitamins, fish oil and Acetyl-L Carnitine. Rob, do you know what the aspartate does?

Here's the article for ZMA. It does a good job explaining the three ingrediants. I know, I know, it's from wiki, but I trust that more than a supplement site's description, since most of the time they try to make their product sound better than it really is.
http://en.wikipedia.org/wiki/ZMA_%28supplement%29

And here's, in my opinion, a slightly more exaggerated description of the supplement, but essentially the same information.
http://www.bodybuilding.com/fun/top-...u-need-zma.htm

A description of Aspartates:
http://www.webmd.com/vitamins-supple...ame=ASPARTATES

Here's the Supplement Facts in case you were curious, Tom. :-)
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Syntha 6 is overpriced and crap imo.

Thanks Rob. :-)

Depends where you get it from. It can be quite expensive in most places, but I buy it in ten pound bags at a very good price. Also, it's the best tasting protein I've tried so far. I actually just bought another ten pound bag, this time of ON Gold Standard Whey. Just waiting to finish the Sytha-6 first.

What protein do use Huy?

Oh man, my apologies Rob. I guess the way I wrote it came out as being snotty. I guess I could have worded it a bit different.

Syntha 6 is over priced and they use a lot of fillers. I was given a 2.5lb to try for free. Tasted great, but for me personally, too many calories (considering I use 2 scoops of whey for post).Also, it's 44g a scoop and you only get 22g of protein. I prefer my calorie intake from meals over liquid. I guess it would be good if you're bulking.

Currently, I'm using Iso-100 by Dymatize.

Got to the gym with zero gas after late night hockey and ilittle sleep. Still ended up with a pretty good shoulder workout, up to 225 on the seated militarys for reps and 455 on the shrugs. All with olny a couple sips of my PW mix, my guess is I am going to be very tired by the time I get off work tonight.