Keep Rollin Rollin Rollin

A week ago, my workout was as follows:
Squats 200x9 (4 min rest)
Squats 195x12 (4 min rest)
Leg Press 190x11 (4 min rest)
Leg Press 190x9 (3 min rest)
Leg Extension 110x3 (3 min rest)
Leg Curls 100x12 (4 min rest)
Seated Calf Raises 80x12 (2 min rest)
Seated Calf Raises 80x10 (2 min rest)
Seated Calf Raises 80x8 (Done)

As I mentioned before, I was really worried about this workout, but it went really well.

It was also a day of garbage eating. Arby's gorging among other things. Not pretty.

Monday rolled around I had a lunch meeting to go to. Gorging event #2.

Workout day as well - Shoulders. I did this at home due to multiple things going on. Because of this, I substituted Cable Shrugs with EZ Bar Upright Rows.

Overhead Press - 105x12 (4 min rest)
Dumbbell Lateral Raise - 20x11 followed by Overhead Press - 100 x 9 (4 min rest)
Dumbbell Lateral Raise - 20x9 followed by Overhead Press - 100 x 8 (1 min rest)
Overhead Press - 95x7 (4 min rest)
EZ Bar Upright Rows - 65x12 (2 min rest)
EZ Bar Upright Rows - 65x10 (2 min rest)
EZ Bar Upright Rows - 65x8 (done)

Tuesday was gorging event #3. I believe at this point I was sitting around 172. Keep in mind, on Saturday I had weighed in at 167.5. Not good.

I got in a 15 minute run outside that evening (-20 weather). It felt really really good, both legs/knees wise and just overall physically.

Wednesday was back to clean eating and Triceps day.

French Curls 65x12 (3 min rest)
French Curls 65x10 (3 min rest)
French Curls 65x8 (4 min rest)
Tricep Pushdowns 85x8 (3 min rest)
Tricep Pushdowns 80x10 (3 min rest)
Tricep Pushdowns 80x8 (Done)

Thursday was supposed to be a run, but didn't get it in. Too much going on to head down to the gym and it was bloody cold outside.

Friday was Chest and Abs. This particular area has been very troubling for me. Before Christmas, I could bench 160lbs. Now, I have problems benching 150lbs.

Anyways, here was the workout:
Barbell Bench Press: 150x6
Pec Deck: 95x10
Pec Deck: 90x10 immediately followed by Bench Press: 115x10
Pec Deck: 90x6 immediately followed by Bench Press: 115x8
Seated Crunch Machine: 125x12
Seated Crunch Machine: 125x10
Seated Crunch Machine: 125x8
Reverse Crunches: 20 reps x 3 sets

Saturday was Back and Biceps.
Deadlift: 195x9
Deadlift: 190x12
Barbell Row: 120x12
Barbell Row: 120x10
Pullover Machine: 140x10
Pullover Machine: 140x8
Cable Preacher Curls: 55x12
Cable Preacher Curls: 55x10
Cable Preacher Curls: 55x8 immediately followed by Barbell Curls: 75x9
Barbell Curls: 70x11
Barbell Curls: 70x9

Workout went fairly well. Had to laugh because there was two guys there that I'm not sure what their goal is. If it's being douchebags in a gym, they're succeeding. They basically would do cable curls and it would be rapid fire reps. Not the best way to build muscle or anything. Looks retarded to.

The best news was that I was down to 167lbs on Saturday. After 3 days of pure crap eating at the beginning of the week, I was able to get back down in weight AND still be at the same body fat percentage (12.34). Unfortunately, Monday and Tuesday this week are going to consist of travelling, which means the tendency to eat like crap increases and energy levels decrease due to stress and travelling. Oh well - onward and upward - or I guess in this case, it's outward in muscles and downward in fat!