Tuesday, January 31, 2006

Rest Day: As the month closes, I will begin to take photo's every few weeks to monitor progression with fat loss. I am tentatively planning on competing in October

Yesterday: Arms

Sunday, January 29, 2006

Delt and Calves

Quick and effective. My traps were really sore from yesterday when doing deads.

Db Press: 35/15 55/12 65/8 75/8.8 65/10 (will increase next time)
Upright Row Cable: 60/10 70/8,7 50/10
Floor Raise(front and rear): 15/10,9

Calves (no weight)
Doubles; 30 reps
Single: 3 sets each side to failure

Saturday, January 28, 2006

Back and Hamstrings.

This is a love hate workout, hate starting, love to finish.

Deadlifts: 135/10,10 225/8 315/5 365/3 385/3 275/9
Lat Pull (palms ups): 100/10 120/8,7 100/9
1 arm Db row (no bench): 65/11,9
Leg Curl: 50/10 60/10 70/5 50/8,6

For me, deads and leg curls are plenty for the hams in this workout as the same for deads and two more exercises are good for the back

Friday, January 27, 2006


Good workout today and not feeling as sick but still some sinus congestion.

Flat Db Press: 45/5, 65/10, 85/8, 95/6 x2, drop set (will increase next time)
Mid Inline Bar Press: 145/8, 155/8,7,7
Dips: 2 sets
In Db Fly: 45/12. 50/10

Thursday, January 26, 2006


Even though I have my daughters cold, my quad workout was pretty good. Today I went out of order because I was not to sure of my strength. It produced a nice pump.

Leg Extensions: 4 sets
Leg Press: 4 sets
Squat: 4 sets

Wednesday, January 25, 2006

Biceps and Triceps

First time I trained Bi's in over 3 weeks. It went well and I backed off just a bit. Overall and good arm workout.

Barbell Curl: 4 sets
Tricep Pressdown: 4 sets
Alt Db curl: 2 sts
Lying Db Ext: 2 sets
1 arm cable curl: 1 set
1 arm cable tri press: 1 set

Again with the arms, only the first two sets of the major bi and tri exercise were actual warm ups. The rest of the sets were to failure.

The diet is still going well for a clean up phase. I will start posting current body weight and fat starting this weekend. My high for this year was a bw of 173 and bf 13.5 according to my electro gizmo. Personally, the unit reads high, but its the trend that is important.

Tuesday, January 24, 2006

Rest Day:

Just a review of my split

Quads, Chest, Back/Calves, Delt/Hams, Arms

I switch up hamstring with calves when I do deadlifts on my back day because they hit the hammies pretty good.

Monday, January 23, 2006

Hamstrings and Delts

Good workout today and I lead off with the hammies since its a body part that I want to bring up.

Leg Curls: 6 sets
Stiff with Db: 4 sets

Front Raise Bar ss with Rear delt raise 3 sets
High incline db press (hits some chest) 4 sets.

Shoulders have become a better body part for me, so I tend not to overtrain them.

Sunday, January 22, 2006

Back and Calves

Mix things up a little and took out the pull-ups.

Bent Over Row: 6 sets
Lat Pull Wide: 3 sets
Close Row: 3 sets
High Pulldown: 2 sets

Calves: 3 sets warm ups, follow by single calf raises while holding onto a dumbell, 3 sets

Saturday, January 21, 2006


Good workout today and made some rep gains.

Incline Db: 6 sets
Flat Db: 3 sets
Dips: 3 sets

Little abs.

Sometimes my workouts may seem short, but they are all out intense. After a couple warm up sets for the first exercise, the rest of the sets are to failure.

Legs (1-20-06)

Yesterday I did only two exercises for the legs due to family obligations. The good news is that my daughter and wife are feeling better.

Squat: 6 sets
Leg Curl: 5 sets

Thursday, January 19, 2006

Shoulders and Tri's

Today was another crazy day in the house due to my daughter being sick. Although I found some time to train. Again, I avoided Bi's.

Front Raise Bar ss with Rear delt raise for 4 sets
Barbell Shrugs ss with standing Db preses 4 sets

Pressdowns 4 sets
Db Extensions 3 sets

Tomorrow is Leg day so hopefully things will be back on track!

Tuesday, January 17, 2006

Back and Calves Day

With my forearm still acting up I tried pull-ups regardless, well I was not ready to do them! Although I did 3 sets.

Pull up: 3 sets
Bent over rows: 5 sets
Close Row Pulldown: 2 sets
1 arm Db Rows: 2 sets
Calves: 20reps doubles than 3 sets singles to failure.

This workout was ok due to the fact my daughter was sick and more or less just getting it done.

Monday, January 16, 2006

Today I hit Chest with more focus on using Db's
It was a great workout even though I was not well rested.

Incline Db Press, 5 sets
Flat Db Press, 3 sets
Mid Bar Press, 2 sets
Dips, 2 sets.

Eating clean again, and the goal will be to lose 1 pound this week when I weigh in on Sat.

For almost 1 week, I didn't train due to the birth of my son Anthony.
Yesterday on Sunday, I did do a couple of movements for the quads, Leg Press and Extension.
And this morning I was a little sore!

Today, I plan on getting back into the swing of things along with eating clean.

Tuesday, January 10, 2006

After my last contest back in Sept 05, I tried a few routines including Dogg Crapp. For the past month I am back to doing a 5 day split including heaving squats and deads.

Today was arm day (Bi and Tri)

Do to a recurring tendonitis in my forearm, I did not work the bi's. So I did some abs in place off.