Update for week ending March 10th.

I use to be post every day, but the time has been flying and busy with all that is going on. Good stuff, so I cant complain.

The workouts have a been solid since the last switch in rotation. These brought in new lift and making slight gains feels great!! But honestly, the strength over all has decreased but not the energy during the workout.

The diet/plan is moving along nicely to this point. Even though I stayed on the lean side for most of 2011, since the New Year I have dropped .5 pounds per week. May not sound a lot, but this was the goal. Very slow fat loss to preserve muscle.

Feeling content, but visually need to lose more body fat..

Here is a pic with a little back squeeze for fun...

I am here!!!

Wow, time is flying and been really busy with life. All is well, but in addition to my show prep, being a father/husband, business picking up and working on the show I promote all is adding up!!! LOL But I cant complain.

Things are moving a long nicely with my training and prep. Content with my current condition. Doing things a little different this time around. Being a little more instinctual with training. At times, a little tired but feel great during and leaving the workout and that is key right now. New round of my split today starts so I am looking forward to that.

I plan on getting back and making bi weekly journal entries starting this weekend.

2/25

Yesterday was a planned off day, did some light cardio and finally put together my posing routine. The basics are down, just need to tighten it up and practice.
In addition, now in the rhythm of posing practice so that is a good thing. The focus will be increasing my stamina while practicing at the end of the workout.

Completed a couple of solid workouts with hammy's and delt/biceps in the books.

Today will be the last round of this wave and its quads/posing!!

I did check in and progress was made from last Saturday.
All in all over the last 5 weeks, I averaged a pound loss per week, but 4 of them from fat!!

2/21

Chest and tricep workout:

Mixed this one up a tad for the fact of the lower side strain. I just had a hard time getting into place so do flat db presses with heavier weight. So, just swapped them out. All in and great workout, with great energy. Changes are in place for cardio and diet, and lets see what happens over the next week... excited!!

Slight in bar press: 3 warms, 155/8 175/ 185/7,6,6 drop set
Chest dips: 1 warms, 2chains/9,8,8
Flat db press: 65/9,8 55/10,9
Fly: 45/12,12
Tricep pressdown: 55/9,8 45/12,11 drop set
Db ext: 25/11,10,9 drop set
17 min pw cardio

30 min cardio - 12 sprints.

Really good workouts the last two days after the rest.
Lead off with squats but eased back into it. I have been cramping slight strain on the lower right side of my back. Just part of the game but at this point its all about pushing through but using my head in not to make it worse. I also added posing into the mix now..

I may increase the cardio by a few minutes mid week and cut a few carbs...


Quads and posing.

Squat: a lot of warms, 275/3 295/3 305/3,5
Hack squat: a lot of warms, 270/6,6 180/20
Leg ext: 1 warms, 70/12,13 burn out set
Walking db lunge: 2 warms, 60/9,9
ss into Sissy squat
10 min posing
15 min cooldown

30 min cardio

Back, calves and abs:

Close pulldown: 3 warms, 145/8 155/8 160/8 2 drop sets
1 arm db rows: 1 warms, 90/11 95/10
Pull ups: 5 sets
Lat pulldown wide: 110/9 100/9 90/12,11
Over hand bar row: 2 warms 135/12,12
Ab work: 3 ss
Calf work: 8 sets
15 min cooldown

30 min cardio: 10 sprints.

Last couple of day....

Today 2/18, rest day from weight training, will do some cardio and posing.
Also have a posing class later today. So I will sneak some in..

Body weight and fat is down from last week. No changes in plan.

Nice workouts the previous two days. Here is what was done.

2/17

Shoulder and biceps workout:

Push press: 3 warms, 120/6 130/6,7,6 drop set
Side lateral up/downs: 3 x
Rear delt raise on bench: 2 warms, 27/11,10
Barbell shrug: 185/10,13
In db curl: 2 warms, 40/8 45/7,5 drop set
Cable curl: 45/8,10,8 2x drop
Con curl: 25/12,15
Ab work
15 min cooldown

30 min cardio


2/16

Hammy workout:

Leg curl: 3 warms, 55/8,8,7
Stiff leg deadlift: 3 warms, 255/6 275/8,10
Db LC: 50/10 55/8 45/12
Reverse bar lunge: 2 warms, 140/6,10
15 min cooldown

30 min cardio

Product workouts the last two days and pushing it hard. Made some gains since starting the second round of this split. Leaning out slowly and holding onto to muscle nicely at this point Feels good..

2/14

Back, calves and posing.

Close pulldown: 3 warms 145/8 155/8,8
Bent over row: 2 warms, 210/6 220/7,7 drop set
Lat pulldown wide: 110/9,9 100/10,9 90/12
1 arm row: 85/8,9,8
Db Pulldown: 65/12 75/13
Calf work: 8 sets
10 min posing
15 min cooldown

30 min cardio: 10 srints

2/15

Chest and triceps workout:

Flat db press: 3 warms, 90/6 97/7,7,6
Chest dips: 2 warm, 3chains/8,8,7
In db x reps: 65x2 55x1
Slight in db fly: 50/12,11,10
Tricep pressdown: 3 drop sets
Ab work
15 min cooldown

30 min cardio: 10 sprints