Chest and arms:

Went into todays workout even minded. And was feeling good sore from yesterday stiff legs. Not overly jacked up, I did a tad more reps on the first movement to give the joints a little break. When it came to volume, I actually did more in comparison to pressing the heavy db's. After the first exercise was complete, it was go time, and made gains throughout the entire workout.

Mid In Db press: 3 warms, 95/8,8,7
Chest Dips with chains: 4 sets to failure
Flat bar press: 135 for 3 sets (X reps)
Barbell Curl: 2 warms, 120/5 140/5 95/10
Tricep Pressdown: 2 warms, 80/6 90/6 60/13
Rope Curl ss
with Db Ext.: 3 sets
14 min cardio cooldown

Leg workout:

Real solid and well rested today. Made gains from last time doing this workout and hit another PR on the stiff leg deads with 345! Yes, I did use wraps.
The groin is making a snail pace slow recovery.

Leg press: 3 warms, 540/6 585/6,9 360/20
Stiff leg deads: 2 warms, 275/6 315/6 345/6 225/12
Squat with chains: 135/13,14,14
Db leg curl: 30/13 35/12,11
Calf work: 5 sets
12 min cardio cool down.

Rest Day: Moderate Cardio for 25 min

Shoulder and tricep workout:

Earlier than normal training, due to posing class today.
Looking forward to the class.
The workout was real solid and moved 90's on the shoulder press which is a best for me. There are many factors to the strength, but the most evident is simply not dieting for a show.

Body is weight is at 173.5

Db Shoulder press: 3 warms, 85/6 90/6
Barbell shrug: 2 warms, 235/7 245/6 drop set
Front Raise barbell ss
with Rear delt raise: 3 x
Tricep dips with chains: 4 sets to failure
Rope Pressdown: 1 warm, 35/11, 40/12

Ab work: 3 sets
14 min cardio cooldown.

Bicep and hamstring workout:

Tired going into the workout, as I trained later in the day, and after a full boat of clients. And on top of all that, it was nasty hot in my gym from the extreme heat in my area. But I was able to smash the biceps with a PR on barbell curls! I finally did 135 for a few reps. I also threw in a new hammy exercise, "plate curls", lying down on the floor. I got this movement from my client Dwayne today. Good stuff.

Barbell curls: 2 warms, 115/6 135/6,5 drop set
Seat Alt Db curl: 1 warm, 40/8 45/8 drop set
Con. Curl: 35/10 30/12
Lying Leg curl: 2 warms, 55/6 65/4 drop set
floor Plate curls ss
with Stiff leg Deads (chains) 3x
14 min cardio cooldown.

Back and calves:


Nice mix today and got an outstanding pump!
For the first time, I did bentover row with db's keeping my hands in an unfixed position. This is what gave me a great pump. By the time I did reg barbell rows (palms up) with chains, it actually hurt from the pump. Just crazy.

Lat pulldown: 2 warms, 150/6 170/6 185/6 drop set
Bent over row Db's: 2 warms, 85/9,8
Close pulldown: 1 warms, 120/11,10,10
Bent over row bar w/chains: 135/13,12,12
Calf raise: 90/25,19,16 drop set, then 3 burn outs
14 cardio cool down.

Chest workout:

Today's workout was off the link! Fast paced and slammed my chest while hitting a PR on Db presses with 110's. Glad to see improvement here since I really want to bring up my chest.

Slight In. Db press: 3 warms, 105/6 110/5,4
Flat bar press: 1 warms, 175/8 185/7,7 drop sets
Chest Dips: 3 sets to failure
In Db press: 3 sets of X reps
14 min cardio cooldown.