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started new cycle, and so far, it's going very well.  i have 3 hour lunch, so that's when i work out now.  also, i can work out 5 days a week now, so it's been easier in the gym as well. 

chest
  incline dumbbell press
    70 lb x 7, 6 reps
  flat barbell press
    205 lb x 6 reps
    215 lb x 5 reps
    225 lb x 5 reps
  flat dumbbell press
    85 lb x 6, 5 reps
  decline barbell press
    205 lb x 6, 5 reps
bicep
  barbell curl
    95 lb x 6, 5, 5 reps
  dumbell curl
    40 lb x 7, 5 reps
    45 lb x 3 reps
  hammer curl
    40 lb x 10 reps
    45 lb x 10, 6 reps
shoulders
  barbell military press
    185 lb x 6, 6, 5 reps
  side dumbbell raise
    40 lb x 6, 5 reps
  front delt dumbbell raise
    35 lb 7, 6 reps
tricep
  cable push down
    110 lb x 6, 5 reps
  dumbbell overhead extension
    90 lb x 8, 9 reps
  dumbbell kick back
    35 lb x 8, 8, 7 reps
  dip (body weight, 228 lb)
    10, 10, 7 reps

weight in : 228.2
weight out : 227.3

i've looked over logs over the last 8 weeks, and it seems like i didn't gain as much strength as i wanted to.  too lazy to compare numbers and write them down at the moment...  even though numbers didn't increase all that much, i did feel much better pump while lifting near the end of the 2 months(which means i could lift little more weight in couple weeks).  not too much of change in diet nor cardio in the past 2 months (i think i would have either gained or lost 3 lb of fat), but managed to put on about 10 lb. 

now, since i have summer school, i'll be on campus everyday during may and june, and i have 2-3 hour break between classes, and i'm gonna go to the gym everyday this time (i was going 3-4 times a week last time).  i'll try to squeeze in little cardio after every workout as well.  this following 2 months will be "cutting" phase - strict diet, interval cardios, as well as training either mma or tkd 6 days a week.  i'll still be lifting heavy weights, low reps (4-6, maybe 8 reps, 6-9, maybe 10-11 sets, depending on body parts).  this morning, i was sitting at 228 lb (although, the girl who weighed before me said that the scale was off by at least 15 lb), and my goal is to go down to 200 lb by the end of june, while lifting 10-20 lb more depending on body parts. 

Monday - shoulder, tricep
     barbell military press
       185 lb x 6 reps
       195 lb x 5, 5 reps
     dumbbell military press 
       70 lb x 6, 5, 4 reps
     side dumbbell raise
       40 lb x 8 reps
       45 lb x 4 reps

     cable push down
       110 lb x 6, 5, 5 reps
     dumbbell kick back
       35 lb x 6, 6, 6 reps
     skull crusher
       95 lb x 6 reps, 2 sets

that was all for week 7 - final exam time!
week 8 - still final exams, and nursing a shoulder injury at the moment, so i figured i'll take this week off as well. 

Monday - bicep
     barbell curl
       85 lb x 6 reps
       95 lb x 6 reps
       100 lb x 5, 4 reps
     dumbbell curl
       40 lb x 7, 6 reps
       45 lb x 5 reps
     cable curl
       70 lb x 5, 5 reps
     hammer curl
       45 lb x 6 reps
     ez bar curl
       95 lb x 5, 4 reps
       45 lb x 5 reps
Tuesday - shoulder
     barbell military press 
       185 lb x 6, 6, 5 reps
     dumbbell military press 
       70 lb x 6, 5 reps
     side dumbbell raise 
       40 lb x 6 reps, 2 sets
     rear delt raise
       30 lb x 6, 6 reps
Saturday - chest
     flat barbell press
       225 lb x 6 reps, 2 sets    
     flat dumbbell press
       85 lb x 4, 4 reps
     decline barbell press 
       215 lb x 6, 5 reps
     incline dumbbell press
       75 lb x 5, 4 reps
   
Weight at the beginning of the week - 226.6 lb
Weight at the end of the week - 222.4 lb 

Tuesday - shoulder, tricep 
     barbell military press 
       185 lb x 6, 5 reps
     dumbbell military press 
       70 lb x 6, 5 reps
     side dumbbell raise 
       40 lb x 6 reps, 2 sets
     rear delt raise
       30 lb x 7, 6
     cable push down
       110 lb x 6, 5 reps
     skull crusher
       95 lb x 6, 6 reps
     dumbbell kick back
       30 lb x 6, 6 reps
     dips
       body weight (225 lb) x 10, 8, 8 reps

Thursday - back, trap, bicep
     t bar row 
       145 lb x 6, 5 reps
     lat pull down
       240 lb x 6, 5 reps
     dumbbell row
       85 lb x 7, 6, 6 reps
     dumbbell shrug
       85 lb x 8 reps, 2 sets
     barbell curl
       95 lb x 6 reps
       105 lb x 4 reps
     dumbbell curl
       40 lb x 7, 6, 6 reps
     cable curl
       70 lb x 5, 5 reps
     hammer curl
       40 lb x 6 reps
       45 lb x 5 reps

Saturday - chest
     flat barbell press
       225 lb x 6 reps, 2 sets    
     flat dumbbell press
       80 lb x 7, 6 reps
     decline barbell press 
       205 lb x 8, 6 reps
     decline dumbbell press
       80 lb x 8, 7 reps
     incline dumbbell press
       75 lb x 5, 4 reps
   
Weight at the beginning of the week - 225.2 lb
Weight at the end of the week - 223.8 lb 

i've been sick all week last week, and there were way too many people coughing and sneezing at the gym, so i just decided to take the half a week off.  

Tuesday - bicep, tricep
     barbell curl
       95 lb x 7, 6, 6reps
     dumbbell curl
       40 lb x 6, 6, 5reps
       45 lb x 4, 4 reps
     hammer curl
       40 lb x 8, 7 reps
     cable push down
       100 lb x 7, 7, 6 reps
     DB overhead
       90 lb x 8 reps, 2 sets

Saturday - chest
     flat barbell press
       225 lb x 7, 6, 6 reps   
     flat dumbbell press
       80 lb x 5, 4, 4 reps
     decline barbell press 
       205 lb x 8, 6 reps
 
Weight at the beginning of the week - 224.3 lb
Weight at the end of the week - 225 lb 

Tuesday - chest
     flat barbell press
       225 lb x 6 reps, 2 sets    
       205 lb x 7 reps
     flat dumbbell press
       80 lb x 7, 6 reps
     decline barbell press 
       205 lb x 8, 6 reps
     decline dumbbell press
       70 lb x 8, 7 reps
     incline dumbbell press
       75 lb x 5, 4 reps
Thursday - back, trap, bicep
     cable row
       225 lb x 8, 7 reps
     t bar row 
       135 lb x 7, 8 reps
     lat pull down
       240 lb x 7, 6, 5 reps
     dumbbell row
       85 lb x 7, 6, 6 reps
     dumbbell shrug
       85 lb x 10 reps, 2 sets
     barbell curl
       95 lb x 7, 6, 6reps
     dumbbell curl
       40 lb x 7, 7, 5, 5, 4 reps
     hammer curl
       40 lb x 7, 6, 6 reps
Saturday - shoulder
     barbell military press
       165 lb x 6 reps
       175 lb x 7, 6 reps
     dumbbell military press 
       65 lb x 7 reps, 2 sets
     side dumbbell raise 
       40 lb x 8 reps, 2 sets
     rear delt raise
       30 lb x 8, 2 sets
   
Weight at the beginning of the week - 224.7 lb
Weight at the end of the week - 224.3 lb 

i was tired all week for some reason, didn't lift as much.

Tuesday - chest
     flat barbell press
       225 lb x 5, 4, 4 reps    
       205 lb x 6 reps
     flat dumbbell press
       80 lb x 6, 6 reps
     decline barbell press
       175 lb x 8 reps
       205 lb x 6, 6 reps
     incline dumbbell press
       70 lb x 6 reps, 2 sets
       75 lb x 4 reps, 2 sets
Thursday - back, trap, bicep
     cable row
       225 lb x 8 reps, 2 sets
     t bar row 
       135 lb x 6, 5 reps
     lat pull down
       225 lb x 8 reps
       240 lb x 6, 5 reps
     dumbbell row
       85 lb x 6, 5, 5 reps
     dumbbell shrug
       85 lb x 10 reps, 2 sets
     barbell curl
       95 lb x 7, 6, 6reps
     dumbbell curl
       40 lb x 6 reps, 2 sets
       45 lb x 5 reps
Saturday - shoulder, tricep
     barbell military press
       165 lb x 8 reps
       175 lb x 7 reps, 2 sets
     dumbbell military press 
       60 lb x 8, 7 reps
       65 lb x 7 reps, 2 sets
     front delt raise
       30 lb x 8 reps, 2 sets
     rear delt raise
       30 lb x 8, 2 sets
     cable push down
       100 lb x 6, 5 reps
     dumbbell overhead
       90 lb x 7, 6, 6 reps
     alt dumbbell overhead
       30 lb x 6 reps, 2 sets

Weight at the beginning of the week - 225.4 lb
Weight at the end of the week - 225.3 lb 

this week, i went to the gym only 3 times due to exams and what not, so i didn't get to do as many different exercises as i wanted to do, but here are what i did. 
Tuesday - chest
     flat barbell press
       205 lb x 6 rep     
       215 lb x 5 rep
       225 lb x 4 rep, 2 sets
     flat dumbbell press
       80 lb x 5, 4, 4 reps
     decline barbell press
       185 lb x 6 reps
       205 lb x 5, 4 reps
     decline dumbbell press
       75 lb x 4 reps, 2 sets
     incline dumbbell press
       70 lb x 7 reps
       75 lb x 4 reps, 2 sets
Thursday - back, trap, bicep
     cable row
       225 lb x 5 reps, 2 sets
     t bar row
       125 lb x 6 reps
       135 lb x 6 reps
     lat pull down
       240 lb x 6, 6, 5 reps
     dumbbell row
       85 lb x 6, 5, 5 reps
     dumbbell shrug
       85 lb x 8, 8, 6 reps
     barbell curl
       95 lb x 8, 7 reps
       105 lb x 5 reps
     dumbbell curl
       40 lb x 7, 6 reps
       45 lb x 6 reps, 2 sets
     hammer curl
       40 lb x 4 reps, 2 sets
Saturday - shoulder, tricep
     barbell military press
       165 lb x 8 reps
       175 lb x 7 reps, 2 sets
     dumbbell military press 
       60 lb x 8, 7 reps
       65 lb x 5 reps
     side dumbbell raise
       40 lb x 6 reps, 2 sets
     front delt raise
       30 lb x 8, 6 reps
     cable push down
       90 lb x 6 reps
       100 lb x 5 reps, 2 sets
     skull crusher 
       95 lb x 6, 6, 5 reps
     dumbbell overhead
       90 lb x 7, 6, 6 reps
     dip using body weight
       224.3 lb x 18, 12, 12 reps

Weight at the beginning of the week - 225.8 lb
Weight at the end of the week - 224.3 lb

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