------------------------ Monday: Biceps

Dumbell Curls:

Drag Curls:

Alternate Hammer Curls:

Concentration Curls:

Artificial Pullups:



------------------------ Tuesday: Abs

20 Cable Crunches (30):

Sidebends/Slantboard:

Leg Raises:



------------------------ Wednesday: Tricepss/Chest/Forearm

Forearms:

Bench Press (Max):

Butterflies (80):

Wide-grip Pushups:

Close-grip Pushups:



------------------------ Thursday: Legs

Leg Extensions (80):

Hamstring Raises (50):

Calf Raises:

Dumbell Lunges:



------------------------ Friday: Back/Shoullders


Lat Raises:

Front Lat Pulldown (50):

Shrugs (20):

Chest Flys (90):

Back Lat Pulldown (90):




	 Arms	Chest
7/24/05:  16"	 42"

7/25/05- Started creatine loading phase (4 doses per day).

7/30/05- Go to 2 doses per day.

9/3/05- End of maintenance phase.

9/24/05- Start creatine loading.

10/17/05- Arms 16 1/2" after bicep pump.