Alright haven't been posting lately since i've been busy with school and all. I switched to a full body workout 3x a week i'm seeing pretty good results from that, new PR on the bench with 175x10

My workout is


1 set 8-10 reps
Start with 10 reps, next workout increase weight to 8 reps, next workout 9 reps, next workout 10 reps, next workout increase weight

Barbell Squats
Leg Curls
Dumbbell Pullovers
Military Press
Rows
BB Bench Press
BB Curls
Pushdowns
Pulldowns
Dips
Calf Raises
Crunches

Tempo 3-1-1

DoggCrapp

Alright i'm starting doggcrapp after this weekend, i saw really good results on it before so i'm hoping i will again.
Starting stats

Height: 5'10
Weight: 158
Bis: 14
Chest: 40
Shoulders: 18
Legs: 23

Anyone wanting info on the program check out

http://dc-training.blogspot.com/

and

http://www.thepumpingstation.com/doggcrapp.html