November 5, 2000 Sunday 6:00-6:35 AM

Before: Went to bed late last night. Took in my andro supps (trying the stacking sequence) to help prepare for workout in a few hours (during sleep). Got up at 4:30 AM and felt energized! Feel full (pumped). At gym: 204 pounds! Hadn't weighed that much in months! Last month I weighed myself and recorded it was 195 pounds. Have been taking a creatine loading phase last week (also back on the andro). Anticipate 4-5 pounds water retention from hydrated muscle cells (from taking 5 tablets of creatine [10g] before workouts last week). All supersets this morning. Going for the "pump." Listening to my old time favorite classic band: Boston - More than a Feeling! (Hadn't switched music selection in over a year!)

During: Just me in the gym! Energy , « ; Motivation ; Focus . Mentally there. Determination and Confidence . Intensity , Feel «, Pump , Endurance .

After: Finished earlier than anticipated! 24 sets in 35 minutes! Terrific and different workout! Not tired an hour after workout.

Chest and Back

Warm-up A: Push-ups, Bar Dips, Dumbbell Flyes.

Warm-up B: Incline bench press 135-10, 155-6; Hammer Strength Rows 90-10, 180-6.

SUPERSET 1 (Ö Incline Bench Press > [followed by] Hammer Strength Rows w/out rest):

Incline Bench Press 185-5; 155-8; 135-10

Hammer Strength Rows 270-10; 270-8; 180-10

SUPERSET 2 (Bench Press > Bent-over Barbell Rows):

Bench Press 185-12; 155-12; 135-12

Reverse Close-grip Bent-over Barbell Rows 185-12; 155-12; 135-12 (breathing heavy doing these!)

SUPERSET 3 (Weighted Bar Dips > Pulldowns):

Dips 70-8; 35-10; body weight-12

Wide-grip Pulldowns 160-8; 120-10; 80-12 (in reserve - could've done more)

Energy level starting to decrease (had protein drink before workout - milk, protein mix, banana, ice cream, peanut butter)...

SUPERSET 4 (Dumbbell Flyes > Cable Rows):

Dumbbell Flyes 50-6; 40-8; 30-10

Narrow Cable Rows 160-6; 120-8; 80-10 (tough!)

Notes: First workout of it's kind. Full pump! Very much fatigued. Keep the water intake up and continue the andro stacking sequence. Will need to get more andro and tribulus. Also get BCAAs. Will stop taking Thermogenic Optimizer. Don't need the energy or fat burning "stimulate." The Andro stack alone is stimulating enough!

Before planning any workout you must have another one that is similar to compare it to (the one above was first of it's

kind - nothing to compare it to). The check mark ( Ö ) (if applicable) indicates a weight increase and/or an increase in reps. A line ( _ ) under a rep (if applicable) indicates this was the same rep reached as last time (when applicable) I did the same chest, back, arm, etc. routine (will use cf. for comparison where applicable). The arrows ( , ¯ , « ) indicates my physical and mental state either up, down or neutral. It’s good to write down the length of workout. The length of workout indicates your intensity level: the shorter the workout the harder and more intense the training was. It’s important to know how you felt before, during and after your workout. Small notes next to sets and reps or below a completed exercise provides valuable insight into your training goals and the way you and/or the weight felt.