I was happy with my 1st 12 weeks and was proud to start my next session. It took years to get to were I was a year ago, so I never expected to change things overnight. GHF has provided a format that is working for me, so here I go again. I was going to start the 3rd phase of the general fitness, but after reading Scott's jump to the 2nd phase body building program I looked it up and it didn't differ much from my program. So, I'm starting the 2nd phase of the body building program with the intent of getting stronger, loosing more fat, continue improving my cardio and nutrition.

I started the day with a 1 1/2 hour snow shoveling job. I worked up a sweat and really felt it in the shoulders and arms.

I got my regular workout in this evening, feeling a little sluggish from the day's shoveling. I was a little slower between sets, but got them all in with a good burn.

Incline Bench Press 16x65lb, 13x85lb, 5x105lb, 5x105lb
Cable Flys (SS with Dips) 15x25lb, 12x30lb, 13x30lb
Dips 7x115lb, 8x115lb, 8x115lb
Behind Head Neck Press 10x55lb x 4 sets
Upright Row 15x50lb, 12x60lb, 10x70lb
Front Shoulder Raise 12x15 x 3 sets
Shrugs 15x115lb x 3 sets
One Arm Tricep Push-down 15x20lb x 3 sets
Overhead Tricep Extension 15x40lb x 2 sets
Raised Leg Crunches (SS with Hanging Leg Crunches) 50, 40, 30
Hanging Leg Crunches 15, 15