So I decided to lean out some after all, while still building quality mass as well.

[Mike P.T.]

 

[Mike P.T.]

Well yesterday's workout didn't go as I had planned.... AGAIN!! Still, I had a great workout. Strength is up and pumps were great. Gym closed at 11:00 and I still didn't get to finish my workout so I finished abs at home.

 

[Mike P.T.]

Leg day today with deadlifts thrown in as well.

5 exercises only today.

Squats
Deadlifts
Lunges
One leg dumbell calf raise
Seated calf raise

 

[The Shadow]

Mike - I don't always post up but I read all your updtaes....thanks for doing this..it helps more people than you might realize

 

[Mike P.T.]

Mike - I don't always post up but I read all your updtaes....thanks for doing this..it helps more people than you might realize

Thx for the thx bro. I really appreciate it.

 

[Mike P.T.]

Well almost did exactly as planned but added machine calf raises as well as my last exercise . Deadlifts was still 405 for 5 measly reps for my final all out set. Then again I did do some lower back work 3 days ago but it wasn't sore today. I dunno. Either way had a good workout.

Note to over-zealous self: Next time more warm ups and stretching. Lower back is more sore than usual already. I know it was because of that too. Damn you think you would know better by now Mike.

 

[The Shadow]

mike - keep an eye on lower ab strength as well...

 

[Mike P.T.]

mike - keep an eye on lower ab strength as well...

Yeah thx for the advice I definately do. Although I should keep an eye on it's definition as well. Hehehe.

Exercises for abs always start off with lower ab work although all lower ab work tend to hit the whole abdominal area anyway. Vertical leg raises are done first and done real slow up and down with a pause at the top for a second when my legs are parallel with my body. Cable crunches are usually next followed by decline leg raises and/or leg raises while doing a regular crunch as well all in one movement. Lastly some oblique work although not too much as it will give me a more blocky look if overdeveloped is done as well for a few sets with whatever exercises I feel. Usually dumbell side bends or roman chair side sit-ups.

Lower back is sore today but tolerable. Thank God. I remember a few months ago when I did not warm up sufficiently at all when doing bent barbell rows and I felt a pull on my lower back. I swear that shit was the worst. Getting out of bed was the biggest workout.

BTW - seen the pics in the chat area at the play you were in bro. Looks like you leaned out quite nicely.

 

[The Shadow]

thank ya.....most of those were b-4 the blessed carb-up so I look flat...ended at 198 from 226

 

[Mike P.T.]

Missed workout yesterday night. Alot of shit I had to take care of and just couldn't squeeze the workout in there. Anyway going to train tommorow. First exercise will be one back exercise (a pulldown type movement as deadlifts earlier this week took it's toll on most parts of my back) followed by a full chest, triceps, biceps, delts, and ab workout. Workout still shouldn't last more than 1 1/2 hours. We'll see how things go. Gonna go to bed soon.