Sunday, December 31, 2006

Chest:

In Db Press: 3 warms, 95/7,6 drop set
Flat Db Press: 65/9,9 drop set
Dips: 3 set to failure
Flat Fly: 40/11,11
Quads:

Squat: 4 warms, 325/3 355/3 365/3 drop set
Trap Bar Squat: 2 warms, 225/10,10
Leg Ext: 70/12,10 drop set

Friday, December 29, 2006

Arms:

I weighed in at 169, but forgot to take the BF! Or maybe I didnt want to know.
The game plan is to get control of meal timing and planning. I will reduce carbs slighty on arm days, and off days. The goak is to know lose 1 pound of fat every two weeks. So, every other week I will post my BW and BF.

Note: New supplement that I am using is Anabolic Pump by USP Labs. After a few days specificaly today, I feel muscle fullness most of the day. And the last few workouts, I have been moving more weight in comparision to last year at the same weight. Pretty cool so far.

In Db Curl: 2 warms, 40/6 45/6,5
Tri Bar Ext: 2 warms, 75/6 85/6,5
Cable Curl: 1 warm, 57/8
Rope Press: 1 warm, 42/9
Con Curl 30/12
Kick Back: 25/12

Thursday, December 28, 2006

Delts and Hams:

Db Delt Press: 3 warms, 80/7,6 drop set
Front Raise Cable: 2 warms, 35/9,9
Rear Db Raise: 1 warm, 250/11,11
Leg Curl: 2 warms, 52/6,5 drop set
Wide Leg Press: 2 warms, 315/10
Db Leg Curl" 1 warm, 25/12

Wednesday, December 27, 2006

Back and Calves:

Felt good today!

Pull ups: 10,7,7,6
Deads: 3 warms, 365/3 385/3 405/2 drop set
Db Bench Row: 1 warm, 65/9,8
Close High Pulldown: 90/13,12
Calves: 2 warms, 135/11,9 singles

Tuesday, December 26, 2006

Chest:

In Db Press: 3 warms, 95/6,6 drop set
Flat Db Press: 75/6,6, 65/8
Dips: 3 sets to failure
Flat Fly: 40/11,10

Monday, December 25, 2006

Rest Day! Merry Christmas.

Although I will be enjoying food and drink today as I did the last couple of days. I am really looking forward to cleaning the diet up over the next week.

Sunday, December 24, 2006

Quads:

Squat: 4 warms, 315/3 345/3,3 drop set
Hack Press: 2 warms, 250/7 drop set
Step Ups: 50/12,12
Leg Ext: 65/14,12
Some abs

Saturday, December 23, 2006

Arms:

In Db Curl: 3 warms, 40/7,6
Ly Tri Bar Ext: 3 warms, 80/7,6
Cable Curl: 1 warm, 55/8
Rope Pressodwn: 1 warm, 40/10
Con Curl: 25/14
Db KB: 20/15

Friday, December 22, 2006

Delts and Hamstrings:

Db Press: 3 warms, 75/7,6
Front Raise Cable: 2 warms, 32/8,9
Rear Raise Db: 1 warm, 20/11,12,11
Leg Curl: 2 warms, 50/6,5 drop set
Wide Leg Press: 2 warms, 270/12
Db Leg Curl: 20 x 2 to failure

Thursday, December 21, 2006

Back:

Pull Ups: 8,7,6,6
Deads: 2 warms, 315/6 365/3,3
Db Bench Row: 1 warm, 65/8,7
Narrow High Pulldown: 1 warm, 95/8
Calf: 5 sets

Wednesday, December 20, 2006

Chest:

In Db Press: 3 warms, 85/8 95/5,5
Flat Db: 85/8 75/6 65/8
Chest Dips: 3 sets to failure
Flat Fly: 40/10,10

Shoulder is still bothering me. But I was able to get have a decent workout. Its holding me back so I am still cautious.

Tuesday, December 19, 2006

Monday, December 18, 2006

Quads:

Squat: 4 warms, 315/3 335/3,3
Hack: 2 warms, 350/6 drop set
Step ups: 1 warm, 50/12
Leg Ext: 60 to failure for 2 sets

Sunday, December 17, 2006

Arms:

Bar Curls: 3 warms, 105/6,5
Tricep Pressdown: 3 warm, 82/7,6
Alt Db Curl: 40/10,8
Lying Db Ext: 30/10 35/8
1 arm cable curl: 1 warm, 22/9
1 arm tri press: 1 warm, 20/9

Friday, December 15, 2006

Back and Calves:

Weight in: 168, BF with hand held, 11.2. Content with results. When compared to last year, I am leaner at the same weight.

Lat Pulldown wide: 3 warms, 140/8 150/6
T Bar Row: 2 warms, 170/5,4 drop set
Db Deads: 1 warm, 105/8,10
Lat Under: 3 rest pause with 110
Calf work: 2 warms, 3 rest pause

Thursday, December 14, 2006

Chest:

Shoulder is still bothering me, but not as much as last week. So I took it easy and still had a nice workout.

Mid Db Press: 3 warms, 75/8,8
Dips: 4 sets to failure
Flat Db Press: 65/7 55/9,8
Cable Abs: 3 sets

Wednesday, December 13, 2006

Tuesday, December 12, 2006

Quads:

Leg Press: 3 warms, 630/6 655/5,4
Squat: 2 warms, 285/6,7
Leg Ext: 70/13/11
Walk Lunge Db: 45/12

Monday, December 11, 2006

Arms:

Bar curls: 3 warms, 100/6,6
Tri Pressdown: 3 warms, 80/6,6
Alt Db Curl: 1 warm, 40/9
Db Ext: 1 warm, 30/10
1 arm cable curl: 22/12,9
1 arm tri press: 20/12,9

Sunday, December 10, 2006

Delts and Hams:

Shoulder is feeling better, but being safe than sorry. So I did some rehab movements to help stregthen and stretch the rotator cuff. It actual give me a little pump! I will be day to day as far as my next chest training.

Single Leg Curl: 1 warm, 27/12,10
Lying Leg Curl: 1 warm, 45/6
Stiff Leg Bar: 3 rest pause sets with 145
Rotator Rehab



12/9/06

Back and Calves:

Lat Pulldown wide: 3 warms, 140/8 147/6
T Bar Row: 2 warms, 160/7 170/5
Db Deads: 1 warm, 105/8,8
Lat Pulldown Close: 1 warm, 110/9,8
Calf work: 2 warm, 3 rest pause sets

Friday, December 08, 2006

Chest and Abs:

Prior to my last chest workout, my left shoulder was acting up. I injuried it many years ago and on occasion it flares up. Well, its flaring up. Last Chest training, I was able to have a nice workout. Going into todays, I was cautious and carefull. I may skip my next chest training to give it more rest, since it only hurt with pressing movements.

Mid Db Press: 2 warms, 65/12,12,11
Dips: 4 sets to failure
Flat Db: 65/10 55/12,10

Thursday, December 07, 2006

Wednesday, December 06, 2006

Quads:

Leg Press: 3 warms, 540/6 630/6,6
Squat: 2 warms, 275/6,6
Leg Ext: 70/12,12
Walk Lunges: 45/12,12

Tuesday, December 05, 2006

Arms:
Bar curl: 3 warms, 95/7,7
Tri Press: 3 warms, 75/7,6
Alt Db: 1 warm, 40/7
Db Ext: 1 warm, 30/10
1 arm cable curl: 1 warm, 25/6
1 arm tri press: 1 warm, 20/10

12/4/06

Delts and Hams:
Push Press: 3 warms, 145/7 155/6
Side lateral ladder: 3 x
Upright Row Bar: 1 warm, 80/8,7,8
Single Leg Curl: 2 warm, 25/10
Lying Leg Curl: 1 warm, 45/5
Stiff Bar: 135x 3 rest pause sets

Sunday, December 03, 2006

Back and Calves:

Lat wide pulldown: 3 warms, 140/8 145/6
T Bar: 2 warms, 160/6,6
Db Deads: 1 warm, 95/8,7
Lat under pulldown: 1 warm, 110/8
Calves: 3 working sets


12/2/06

Chest:
Mid Incline Db Press: 3 warms, 95/6,6 drop set
Flat Bar: 1 warm, 175/7,7
Dips: 3 sets to failure.

I cut the workout short due to my left shoulder hurting. Its a very old injury, that just acts up once in while.

Friday, December 01, 2006

Well, the nice thing about bodybuilding and training, is the option to mix things up! In that case, I had a change of heart and I started the volume training again. Back to the 5 day split. Now, I know I had said that I was going to finish the Dc training, and it felt great. But for now, I thought it through, and going back to the 5 day split will be best for me as my pro show debut is less than a year away.

In other news, I reached a goal of mine. I will be sponsored by USPLabs!

Quads:
Leg Press: 3 warms, 540/6 610/5,6
Squat: 2 warms, 255/6,7
Leg Ext: 1 warm, 70/10
Walk Lunge Bar: 70/12,12