Friday, September 29, 2006

Quads and Calves:

Leg Press: 3 warms, 540/6,9
Front Squat: 1 warm, 165/8,11
Leg Ext: 60/12,11
Calves: 5 sets

Thursday, September 28, 2006

Wednesday, September 27, 2006

Delts and Biceps.

Strength is up and so is the weight! I layed off of Inc Db curl due to the forearm acting up a bit.

Push Press: 3 warms, 135/8 140/7
Seated Side Lat: 2 warms, 35/8
Front Raise: 1 warm, 65/8,9
Cable Curl: 2 warms, 55/8,7
1 arm preacher: 25/12,11

Tuesday, September 26, 2006

Back and Hams:

Deads: 3 warms, 275/6 315/4 335/4
Lat Wide: 1 warm, 112/10 117/9
Db Bench Row: 55/9,8
Close Grip Pulls: 100/10,10
Leg Curl: 1 warm, 40/8 45/5 drop set

Monday, September 25, 2006

Chest and Tri's

Flat Db Press: 2 warms, 85/8 90/6,5
Mid Inc. Bar Press: 1 warm, 155/8,8
Dips: body x 2
Tri Press: 1 warm, 60/9, 65/7
Db Ext: 25/8,8

2 sets of weighted ab pulldowns

Sunday, September 24, 2006

Quads and Calves:

Nice workout today, due to being heavier! In a couple of weeks I plan on weighing myself every 2 weeks to keep things in check. If I do plan on a pro show next year, the first goal is not to get to heavy! The next goal is to bring up the chest more and legs.

Leg Press: 3 warms, 470/8 515/8,11
Front Squat: 1 warm, 160/8,12
Leg Ext: 60/10,9
Calves: 1 warm, 90/15,12 drop with singles


Rest day

Friday, September 22, 2006

Delts and Bi's

Push Press: 3 warms, 135/6,5
Seated Side lateral: 1 warm, 30/8,9
Front Raise: 1 warm, 60/10,9
In Db Curl: 2 warms, 35/7,7
Cable Curl: 45/9,8

Thursday, September 21, 2006

Back and Hams:

Deads: 3 warms, 275/6 295/4 315/3
Lat Wide: 1 warm, 110/10 115/9
Db Bench Row: 55/10,8
Close High Pull: 100/10,9
Leg Curl: 35/9,8,8 drop set (new bench, cant do as much weight but felt good!)

Wednesday, September 20, 2006

Chest and Tri's:

Flat Db Press: 2 warms, 85/6,6,6
Mid In Bar: 1 warm, 155/7,7
Dips: 25/7, drop set
Tri Press: 1 warm, 60/8,7
Db Ext: 25/9,8

Basic and to the point! This will be the approach over the next couple of months.

Tuesday, September 19, 2006

Well, I trained today. Felt good but it knocked me out. I will be doing a simple 4 day split and train 5 days per week for a couple of months. The goal is to gain some of the strength that had went down, and gain some more. It's all about the basics and during this time, keep the body weight no more than 15 pounds above contest weight.

Quads and Calves:

Leg Press: 3 warms, 450/8,8,8
Front Squat: 1 warm, 155/8,8
Leg Ext: 60/9,11 (new machine, dont need as much weight)
Calves: 5 sets

Sunday, September 17, 2006

The show is over! And I am proud to say that I won the Battle of the Swords and captured my pro card. The feeling was great and I am happy that my family and clients/friends Rob and Anthony were there to help and motivate me.

My plan is to compete in a Pro Show with in the next 2 years, but the focus over the next few months is to go basic and build muscle. I think my condition is up to par for the bigs, but I need a more size. I will continue to post workouts but not until Wednesday, as I will take off a few days.

Thursday, September 14, 2006

Last Depletion workout! Woke up a little tighter in comparison to yesterday. Content with the look and should be even tighter tomorrow.

Did 4 light sets of the following

Flat Fly
1 arm db row
Side Lateral Cable
Con curl
Tri rope 1 arm

10 min really light bike

And will do posing tonight for about 10 minutes!

Wednesday, September 13, 2006

Depletion workout for Chest, Delts and Tri's, plus 20 min light cardio

Did 3 sets of each between 12 and 15 reps

In Db Press
Flat Bench
In Fly
Delt Press
Rear Raise
Tri Press

Will pose later today!

Tuesday, September 12, 2006

Depletion workout for Back, Traps and Bi's, plus 20 light cardio. Will pose tonight.

Did 3 sets of each,
Bent Over Rows
Lat Pull Wide
Close Row
Db Shrug
Upright Row
Cable Curl
Alt Db Curl

Pretty good energy today from the carb up yesterday. Will be droping carbs with sodium each day until Thursday.

Monday, September 11, 2006

Leg Depletion Workout:

Performed 3 sets between 10 to 15 reps for each exercise. Just to get a slight burn/pump. Followed by 12 minutes light cardio. Hope to do some posing tonight.

Leg Ext
Leg Curl
Leg Press
Stiff Leg Db
Calf Raise

Feeling bloated and puffy, but as the week goes on, I will have slight drops of carbs and sodium and keep the water high. This should let things tighten up.

Sunday, September 10, 2006

Light Cardio for 25-minutes, posing- 3 or 4 times at 5 minutes clips.

Feeling tired and watery from the sodium load. But should be refreshed as I bring in more carbs over the next two days.

Saturday, September 09, 2006

Light Cardio, 25 minutes, and posing!


Delts and arms. Some posing

Side later ss
with Front raise: 3 x
Mid Db Press: 1 warm, 65/9.9.8
Bar Curl: 1 warm. 75/10,9
Close press: 1 warm, 125/10.8
Con Curl: 1 warm, 30/9
1 arm rope: 1 warm, 20/9

Weigh in: 145.5, BF: hand held=4.1 percent, calipers=2.9
Will take off Sat and Sun from training. But will pose and do light cardio.

Thursday, September 07, 2006

Back, Traps and Calves, and posing tonight.

Combining the next couple of workouts due to taking off from training Sat and Sun. But I will pose more and do some cardio.

Pullups: 9,8,8,6
T Bar Row: 2 warms, 120/8 drop set
Lat Under: 1 warm, 95/10,9
1 arm row: 65/11
Db Shrug: 65/12,11,10
Calf work: 5 sets

Wednesday, September 06, 2006


Today was the last real heavy leg training day! And it was a whopper.
Not a real long workout, but intense.

Leg Ext: 3 warms
Leg Press: 3 warms, 450/12 495/11
Front Squat: 1 warm, 155/11 175/9
Split Squat: 65/15,14,15

Tuesday, September 05, 2006


Mid Db Press: 2 warms, 85/7,7,6
Flat Bar: 2 warms, 160/9
In Fly: 1 warm, 45/11,10
Dips: 1 sets

Hoping to get some posing in tonight!

Monday, September 04, 2006

Hams, Biceps, and some posing.

Lying LC: 2 warms, 60/8 65/6 drop set
Stiff Leg Db: 1 warm, 95/8,9
Ball LC: 15 reps
In Db Curl: 2 warm, 40/6
Preacher Curl: 1 warm, 70/9,8
Con Curl: 25/12,10

Sunday, September 03, 2006

Delts and Tri's, some posing!

Seated side lateral: 2 warms, 35/7,7
Front Raise: warm up, 65/9,8
Mid Delt Press: 65/9,8 drop st
Db Shrug: 65/12,11
Tri Ext: 1 warm, 65/9,7
1 arm rope: 15/12,12
Dips: 1 set

Saturday, September 02, 2006

Off day, but will pose tonight!

Plan on doing one more round of pictures this weekend.

Friday, September 01, 2006

Weigh in: 146, Hand held BF= 4.5. Both are nice drops and I am starting to feel tighter. I was hoping to add calories, but I dont think that will happen.

Will do back later today, and I am looking forward to posing only tomorrow as it will be a low carb day following todays last refeed day.

Back and Calves:

Pull ups: 9,8,8
T bar Row: 2 warms, 120/7,8
Lat Under: 1 warm, 110/9,8
Pullover: 65/12,10
Calf work: 5 sets