Monday, December 31, 2007

Rest day from weight training.

Cardop: 10 sprints (21min total)
Ab work Happy New Years everyone!

Sunday, December 30, 2007

Chest and arms:

Fantastic workout today, and hit new PR's on In Db press with first attempt with
105's. Finished strong with a great pump.

In db press: 3 warms, 95/6 105/5,4
Flat bar press: 2 warms, 175/8,8
Mid in Fly: 40/10 45/12
Cable curl: 2 warms, 65/8,7
Rope pressdown: 2 warms, 50/7 40/8
In db curl ss
with Tricep dips: 2s
10 min light cardio.

Saturday, December 29, 2007

Weight and BF check in:

BW: 167.5
BF% hand held: 11.6

Fat pounds: 19.43 LBM pounds: 148.07

The cool thing compared to last year at this weight, my BF was 1 percent higher, and I am a year older


Good workout today. Hit a new PR with front squats.

Leg ext: 2 warms, 80/10,10
Front squat: 3 warms, 255/5 275/5 285/3 drop set
Leg curl: 3 warms, 60/5,5 drop set
Leg press: 2 warm, 360/14
Stiff leg db: 2 warm, 95/12
Calf work: BW 5 sets

Friday, December 28, 2007

Rest Day from weights.

Weigh in- 168 (will weigh in tomorrow morn with BF)
up a little but no biggie as I enjoyed X mas with my family.
I will continue to work toward losing 5 to 7 pounds by Feb 2nd.

Bike: 12 sprints.
Ab work

Thursday, December 27, 2007

Back and delts:

Nice workout today. The back is better, but still tight. So I did some lighter deads at the end of the workout. Felt great. Made gains!

Lat pull wide: 2 warms, 140/6 155/6,6,6
Db bench row: 1 warm, 75/8,8,6
Bar deads: 185/8 205/8 225/12
Upright row bar: 2 warms, 95/8,7
Seated side lateral: 1 warm, 30/8 35/7 30/10
light bike: 10 min

Wednesday, December 26, 2007

Chest and arms:

Nice workout today and felt energized from yestersday day off.
Time to get serious with the mini diet and see what happens.

In db press: 2 warms, 85/6 95/6,6,6
Flat bar: 2 warm, 175/8,6
Mid in db fly: 40/10 45/9
Cable curl: 2 warms, 65/7,6
Rope pressdown: 2 warm, 45/8 50/8
In db curl ss
with tri dips: 2 x
Bike: 7 HIIT sprints.

Monday, December 24, 2007

Light legs.

Took it easy since my back is sore, and I was tired this morning. I felt that a good walk through was enough since I have been busting chops the last two months.
I will take off tomorrow, my do light cardio early in the morning.

Happy Holidays and Merry Christmas!

Sunday, December 23, 2007

Saturday, December 22, 2007

Back and delts:

Started feeling great and was a good workout. Just when I did the heavier set of deads felt a tightness in the low back. THis is nothing new, but I didnt push it. So I just lighten it up and the following set.

Lat pulldown wide: 2 warms: 140/6 150/6,6
Deads: 2 warms, 315/6 365/no go 225/12 on plate and pause
Db bench row: 65/10 75/8,7 65/9
Upright row bar: 2 warms, 85/7,9
Seated side lateral: 1 warm, 30/9,9,8
Light bike: 12 mins.

Friday, December 21, 2007

Check in: 167.5
Down 2 pounds from last week. Its amazing what can happen by not eating junk for a few days!

Chest and arms:

Made great gains on first movement but then my workout became interupted. I did finish up but not worth logging.

In db: 3 warms, 95/7,6,5
chest work
arm work

Bike sprints: 7x

Thursday, December 20, 2007


Wacked them great today and nailed some personal records on the front squat and stiff leg dead lifts. The cool thing is that I have not done this routine in about 4 weeks!

Leg Ext: 60/12 70/10 75/10
Front squat: 2 warms, 225/5 255/5 275/4,4
Leg press: 2 warms, 415/12,12
Stiff leg dead: 2 warms, 265/6 275/6
Leg curl db: 1 warm, 40/9
calf work: singles 25/15,14,11 3 sets doubles to failure

Wednesday, December 19, 2007

Tuesday, December 18, 2007

Back and delts:

Great workout today with new motivation.
I spoke with Matt Sheply yesterday who is the founder of the OCB and Fitness & Physique Magazine, and he asked me to be involved in a new posing video project.
So, as of today, the clean up diet starts! I will have about 2 months to capture a good shape and look for the video.
So, no more junk and will start doing the sprints again.

Lat pull under: 2 warms, 145/6 155/6,6,6
T bar rows: 2 warms, 160/8 185/7,6
Db deads: 1 warms, 115/10,10
Side lateral up/down: 2 x
Front raise db: 30/8,9

Bike sprints: 7x

Monday, December 17, 2007

Chest and arms:

Mixed the order up again, and made some nice gains on the first movement. Been feeling strong lately, and pumps have been quick and staying full.
The only change in supps is that I have been using P Slin by USP labs for over a month pre workout now, and I think its kicking in!
As far as the arms today, I didnt over do it since both forearms are aching.

In bar: 3 warms, 185/5 205/5 215/5,5
Chest Dips: 3 sets to failure
Flat db press: 75/8 65/8,10
Bar curl ss with
Tri press: 4 sets



Great workout today as I mixed the order from last time.

Leg ext: 3 sets to warms up
Hack squat: 2 warms, 225/5 270/5,5 180/10
Squat: 185/8 225/8 255/6,7 225/10
Leg curl: 2 warms, 55/8 45/7
Bar lunge: 135/6 145/6
Calf work: 100's

Friday, December 14, 2007

Back and delts:

Nice workout today with some good gains. Avoided deads since back was tight.

Weigh in: 169.5

Lat pull under grip: 3 warms, 145/6 155/6,4
T bar row: 2 warms, 180/7,7,7
Rope Pull: 100/8 85/12,11
Rack pullups: 1 set to failure
Db press: 2 warm, 75/6 85/5 65/8
Side lateral up and downs: 2 sets
Light bike: 12 mins

Thursday, December 13, 2007

Chest and arms:

Strong again today and making nice gains. Lets hope they stay when I stop eating like a pig!

In bar press: 3 warms, 175/6 195/6 205/6,5
Flat db press: 75/8 85/7,7 75/8
Chest dips: 2 sets to failure
Alt db curl: 1 warm, 40/6 45/6,7
Db ext: 1 warm, 30/6 35/7,7
Bar curl ss
with Tri press: 2x

12 min light bike.

Wednesday, December 12, 2007


Great workout today, felt strong. And for kicks I did some singles with squating. Have not done that in a long time!

Squat: 3 warms, 275/5 305/5 325/5 345/1 365/1
Hack squat: 2 warms, 225/7 250/7
Leg Ext: 60/14,13
Leg curl: 1 warm,45/8 55/7 45/8
Bar step lunge: 135/6,6
Calf work: 100's

Tuesday, December 11, 2007

Monday, December 10, 2007

Back and delts:

Great workout today. Move some good ole weight!

Lat pull under: 3 warms, 145/6 150*6,6
T bar row: 2 warms, 180/6,6
Db deads: 95/10 115/10
Rack pullups: BW/20,16
Db delt press: 2 warms, 75/8,8
Side lateral up and downs: 2 x

Sunday, December 09, 2007

Chest and arms:

Felt good this morning as it was an early workout. Truth be told, some of the strength increase is from weight gain. I have not weighed myself in a few weeks, but will plan on doing so this week.

In bar press: 3 warms, 175/6 195/6,6,6
Flat db: 75/10,8,7 65/11
Chest Dips: 2 sets to failure
Alt db curl: 1 warm, 40/6 45/6,5
Db Ext: 1 wrm, 30/6 35/7,7
Bar curl ss
with Tri pressdown: 2 x
10 min light cardio



Nice leg workout as I went back to leading off with squats. I have not done this routine in over a month, so it was a challenge. The cool thing is that I moved more weight than what I left off with last time.

Squat: 3 warms, 275/5 295/5 315/5
Hack: 2 warm, 225/6 250/6 drop set
Leg Ext: 60/13,12
:eg Curl: 2 warm, 55/6 45/8
Bar Lunge: 95/6 115/6 135/6
Calf: 3 sets of singles to failure, then doubles 2x

Friday, December 07, 2007

Thursday, December 06, 2007

Back and Delts:

Little tired today so I just mixed things up to stay focused.
All in all a good workout.

Bent over row: overhand grip, 2 warms, 185/8 215/5,5 drop set
Close pulldown: 100/10 115/9,8 100/10
Deads on plate: 225/10,11,13
Front raise plate ss
with rear delt raise: 2 x
db shrug: 85/11,10

Wednesday, December 05, 2007

Chest and Arms:

Nice workout today. Made some gains on a couple of exercises but nothing ground breaking.

In db fly: 2 warms, 65/6 75/6 65/8
Flat db press: 75/8,8,6 drop set
Mid bar press, 1/5reps: 135/6,5,4
Close barbell curl: 1 warm, 90/8 110/6,6
Dips: 4 sets to failure
Con curl: 35/12,10
Db Kickback: 25/14,13
10 min light bike.

Tuesday, December 04, 2007


Leg press: 2 warms, 495/8 585/5 610/6 450/12
Squat: 1 warm, 275/6,6 225/10
Leg curl: 1 warm, 45/8 50/8,6
Sumo Db squat: 95/12 115/15
single calf raise: 20,15,10 db's to failure

Good workout and made nice gains from last time.

Monday, December 03, 2007

Rest Day:

25 min cardio and ab work.

Needed day off as the last two workouts left me sore.

Sunday, December 02, 2007

Back and delts:

Good workout today and made gains from last time.

Bent over rowL 3 warms, 205/6 225/5,5 155/12
Close pulldown: 100/10 110/9,8,8
Trap bar deads: 225/8 315/6 365/6,6
Front raise bar: 2 warm, 80/7 70/9
Db shrug ss
with rear delt raise: 3x


Chest and arms:

In db fly: 2 warms, 65/6 75/5 65/8
Flat db: 75/10,9,8
Mid bar 1.5 reps: 135/6,6,4
Short bar curl" 2 warms, 100/6 105/7
Close grip press: 2 warms, 165/6 170/6
Con curl ss
with db kick back: 2 x

Thursday, November 29, 2007


Solid workout and made gains from last time.

Leg Press: 3 warms, 540/6 5965/6,7
Squat: 2 warm, 255/6 275/6
Leg curl: 1 warm, 45/8 50/7 45/8
1 leg press: 135/12 90/15
Calf raise: 90/25,13,11 2 sets to fail

Wednesday, November 28, 2007

Back and delts:

Good mix up today with new back routine. Felt strong.

Bent over row: 3 warms, 205/7,6,6
Close row: 1 warm, 110/8,7 100/9
Trap bar deads: 2 warms, 315/6 345/8
Front Raise: 2 warm, 65/9 75/8
Db shrug ss
with rear delt raise: 3 x
Light bike: 12 min.

Monday, November 26, 2007

Chest and arms:

Good workout today with a change of routine. Didnt go nuts since I wanted to find out were I would be with certain movements.
Plus, didnt over do the chest since I included close grip bench for the tri's.

In db fly: 2 warms, 65/6,7,7
Flat Db: 75/9,8,8
Slight In Bar press 1.5's: 135/6,5
Close grip curl: 2 warm, 100/6,6
Close grip bench: 2 warns, 155/6,6
Con curl ss
with db KB: 2x
Light bike for 12 mins.

Sunday, November 25, 2007


Great workout today and with it being a change, it kicked my arse~!

Leg press: 3 warms, 540/5 585/5,6
Squat: 2 warms, 245/8 255/8
Leg curl: 1 warms, 45/8 50/6 45/6
Sumo db squat: 1 warm, 115/12,12
Calf raise" 90/23,16,11 2 set of singles to failure.

Saturday, November 24, 2007

Reat Day:

Carido: 5 min warm up, 7 sprints, 5 min cool down.

Friday, November 23, 2007

Back and delts:

A decent workout today, as I was feeling tight and tired. But I made it through and ended well.

Lat pulldown wide: 2 warms, 130/6 147/6,6 drop set
Deads: 2 warms, 365/4 385/2 225/12 on plate
Db bench row: 65/10,10,9,9
Upright row cable: 2 warms, 65/8 70/8
Seatd side lateral: 25/10,13,12


Chest and arms:

Got an early workout in. Nice workout but kept it short.

In db press: 2 warms, 85/6 95/6,6
Flat bar: 2 warms, 175/8,8
Chest dips: 2 sets to failure
In db curl: 2 warms, 45/5 40/6
Rope pressdown: 2 warm, 40/8,7

Wednesday, November 21, 2007


Lead off with Front squats and stayed away from extenions since the knee's are both tender. Most likely from the weight gain over the past month. All in all it was a really good leg workout.

Front aquat: 3 warms, 215/8 245/5 255/5
Leg press: 1 warm, 360/10 405/10,10
Stiff Bar: 2 warms, 235/6 255/8
LC db: 1 warm, 40/10,9
single calf raise: 25/14,11,9 2 sets doubles to failure

Tuesday, November 20, 2007

Monday, November 19, 2007

Back and delts:

Good workout, but the low back was tight during the deads, I need to re arange the workout do I have more rest bt dead days. I actually lost my grip on a working set, so I did 2 drops to burn it out.

Lat pulldown wide: 2 warms, 130/6 145/6,6
Deads: 2 warms, 315/6 365/2 lost it! 225/12,10
Db Bench row: 1 warm, 65/10,10,9
Up right row cable: 1 warm, 60/8 65/9,9
Seated laterals: 1 war, 30/8 35/9,8

Sunday, November 18, 2007

Chest and Arms:

Nice workout today and was not rushed! LOL Felt strong and made some gains.

In db press: 2 warms, 85/6 85/6,5 85/6
Flat Bar: 2 warms, 170/9,7
Chest dips: 2 set to failure
In db curL; 1 warm, 40/8 45/6 40/7
Rope Press: 1 warm, 40/8 45/8,7
Cable curl ss
with bar ext: 2 x
12min light cardio.

Saturday, November 17, 2007

Friday, November 16, 2007


Well after doing deads yesterday, I am sore! Plus the low back it tight but not in pain. So, I actually kept the leg workout light with higher reps and avoided front squats.

Leg Ext: 2 warms, 80/10,8
Leg press: 180/20,20,20,2024
Bar step lunge: 95/6 115/6 135/6
Db Leg Curl: 30/10 40/11 45/9
Calf: singles with 25 #'s 3 set to failure, then doubles to failure

Thursday, November 15, 2007

Back and Delts:

First time in a while I did regular deads, and it went well.
I have never really set goals as far as lifting max weights but since I plan on taking next year off, there are number I want to hit.
For regular deads, the goal will be 455 for 4 and 500 for a single.
I have a long way to go!

Lat Pull wide: 2 warms, 130/6 140/7,7
Deads: 2 warms, 315/6 365/4,4
Db bench row: 55/10 65/8,9,8
Upright row cable: 1 warm, 60/8,9,9
Seated side lateral: 1 warm, 30/8,10,10

Wednesday, November 14, 2007

Chest and Arms:

Good workout and nice to mix things up. I was short on time so I altered the routine.

In db press: 2 warms, 75/6 85/7,7,6
Flat bar: 2 warm, 165/9,8
Chest dips: 2 sets to failure
In db curl ss
with rope pressdown: 3x
Cable curl ss
with Tri bar ext: 2 x

Tri bar ext ss

Tuesday, November 13, 2007

Rest Day:

Cardio 25 min.
Ab work

The nice thing about the 3 day is that when needed I can take a day off. One of the focuses this time will be to rest and listen to the body.

Monday, November 12, 2007


On to a different 3 day split, and now doing front squats. I have a long way to go, but a goal of mine is to do reps with 315 with in the next 6 months. The most I have done was 275 for 5 back in April.

Leg Ext: 2 warms, 75/10,10
Front squat: 2 warm, 215/5 235/5,6
Leg press: 1 warm, 360/12,13
Stiff leg bar: 2 warm, 215/6 235/6
Calf: 100's

Sunday, November 11, 2007

Back and Delts:

Great workout today, period.
Well, its time to buckle down and focus on better meal planning. The meals have been on target up my 4th meal of the day, but then I tend to reach for the not so much clean foods after and later in the day. I will still enjoy myself, but not go overboard.

Lat under: 2 warms, 130/6 145/6,6
T bar row: 2 warms, 175/8,8
Rope pulldown: 92/12,12
Db deads: 1 warm, 115/10
Db press: 2 warms, 75/8.6
Side lateral up down: 2 x
10 min light cardio.

Saturday, November 10, 2007

Rest Day:

Going to Baltimore to support client in his first bb show! Nick will do well as he had a lot of potential and size for being only 21.

Friday, November 09, 2007


Weigh in: 159.5

The eating is becoming more controled but I have been focusing in getting more carbs in for pre and post workout. Currently, I am working on a scheme to have mini cut diets that will last for 2 weeks. I will start one Dec 1st.

Great pump and feel today.

In bar press: 3 warms, 185/6 195/6,5
Flat Db: 75/10,7 65/9,9
Mid In fly: 45/10,10,9
Bar curl: 2 warms, 95/8 105/6
Tri Press: 2 warms, 70/8 75/6
Db curl ss
with Db ext: 2 x

Thursday, November 08, 2007


Made gains again, and really felt great.

Squat: 3 warms, 275/5 295/5,5
Hack squat: 2 warms, 225/8 240/8
Leg Ext: 60/13,12
Leg curl: 2 warms, 45/7,7
Calf works: doubles to failure for 5 sets

Wednesday, November 07, 2007

Rest Day:

20 mins light bike
upper ab work

I plan on doing light cardio on my off days from the weights. But its not a priority.

Tuesday, November 06, 2007

Back and delts:

Made some nice gains today, but I expect to since I am still eating a lot! But the pumps are fantastic.

Lat pull under: 2 warms, 125/6 140/7,6
T bar row: 1 warm, 135/8 170/8,8
Db deads: 1 warm, 115/9
Rope pulldown: 90/13,12
Db press: 1 warm, 65/8 75/8,5
Side lateral up and downs: 2 x
10 min light bike.

Monday, November 05, 2007

Chest and Arms:

Great pump and felt really full. Probably from the extra carbs. But did make some nice gains from last week.
The plan is not to go over 15 percent of my contest weight, and my macro's are set.
Time to grow!

In bar press: 3 warms, 185/6 190/6,6
Flat db: 75/9,8,7 65/8
Mid in fly: 40/11 45/11,9
Bar curl: 2 warms, 95/8,8
Tri press: 2 warms, 70/8,8
Db curl ss
with db ext: 2 x

Sunday, November 04, 2007


Made a few increases from last leg workout. Again felt good.
The squat are ATG, trying to get the glutes involed.

Squat: 2 warms, 275/5 285/5,5
Hack squat: 2 warms, 225/8 235/6
Leg Ext: 60/12,12
Leg curl: 2 warm, 42/8,7
Glute/Ham raise: 2 sets assisted
Calf raise: 3 sets of singles to failure, 1 set of doubles to failure

Saturday, November 03, 2007

Friday, November 02, 2007

Back and delts:

Energy was great, but it will take a couple of weeks to get strong again.
I wanted to do db deads, but the low back was still sore from squating.

Weigh in: 156.5

Lat pull under: 2 warms, 125/6 135/6,6,7
T bar row: 1 warm, 135/8 160/8,9
Rope Pulldown: 85/12,12,12
Db delt press: 2 warms, 75/7,5
Side lateral up down: 2 x

Thursday, November 01, 2007

Chest and Arms:

Great pump but a little tight and weak. But the chip is on the shoulder and will make the gains.

In bar press: 2 warms, 165/6 185/6,6,5
Flat db: 75/8,7 65/8,8
Slight In fly: 40/10 45/9,9
Bar curl: 2 warms, 95/7,6
Tri pressdown: 2 warms, 65/9 70/7
Seated db ss
with db ext: 2x

Wednesday, October 31, 2007


Back at it today and it felt great. Strength was relatively good, and fried the legs up. Plus my eating is in check. I plan to consume more carbs, and keep pro and fat the same.

Squat: 2 warms, 225/5 275/5,5,5
Hack squat: 1 warm, 185/8 225/7,6
Leg ext: 60/14,12
Leg curl: 1 warm, 40/8 42/7,6
Stiff bar: 1 warm, 185/8,8
Calf: 3 set of singles to failure, double to failure

Tuesday, October 30, 2007

Well be resting one more day, I have too much yard work to catch up on.

I will start a 3 day split on Wed, similiar to what I was doing. With this, more rest will be involved but at the same time the frequency will be picked up. I will stick with this until the New Year.

Monday, October 29, 2007

Well, the show is over and I have had some time to relax.

I am going to keep this short!
It was a good time and I was the most relaxed going into the show.
I place 7th out of 15 guys in the pro class. Now, I did reach my goals of being in the top half and looking better than I did last year. But the competitor in me felt, that I should have been in the top 5. Plenty of people also thought I should have been there too. So instead of getting pissed off, I now know I deserve to be on the pro stage and will improve my placing the next time. The plan is to compete again in 2009, for the fact of giving the body a break and to build a little more.

Pictures will be coming soon.

I plan on resuming training tomorrow with a 3 day split.

Thanks for everyones support

Thursday, October 25, 2007

Upper body circuit.

4 rounds total.
Flat Fly
Db row
1 arm side lateral
1 arm cable curl
1 arm pressdown
ab crunch

Feeling a little tired but not that bad. A little flat today but that is to be expected.

Wednesday, October 24, 2007

Chest delt and tri depletion workout:

In db: 3 sets
Flat bar: 3 sets
Mid in fly: 2 sets
Push ups: 1 set
Stand db press: 3 sets
upright row: 3 sets
Tri pressdown: 3 sets
Db ext: 2 sets

20 min cardio at moderate intensity.

Posing every day for 15 min or so.

Feeling good this morning, but as the day goes on getting tired.

Tuesday, October 23, 2007

Back and bicep depletion:

3 sets of each for a good pump.

Lat pulldown wide
Db Bench row
Close grip pulldown
Pullover ss with
Db shrugs: 2x
In db curl
Cable curl
Con curl: 2 x

30 min on the bike.

Feeling tighter and full from yeaterdays higher carbs.
Now the idea is to tighten up more over the next couple of days and then fill out on friday leading into the show.

Monday, October 22, 2007

Leg depletion workout:

Did 3 sets of each for a pump and burn. Nothing heavy.

Leg Ext
Leg Curl
Leg Press
Stiff Leg Db
Split Squat
Calf raise

Bike HIIT: 15 sprints.

Sunday, October 21, 2007

Rest Day from weight training:

Bike HIIT: 20 sprints

Will pose for at least 15 minutes later in the day.

Feeling good, little tired from the lower carb levels and slightly puffy from the excess soduim.

Saturday, October 20, 2007

No weight training today.

Bike HIIT for 20 sprints.

Will pose for at least 15 minutes tonight.

Friday, October 19, 2007

Back and delts:

Last heavy workout and was able to get a great pump and burn.

Lat pull under: 6 sets
Db bench row: 3 sets
Lat pull wide: 3 sets
Db pullover: 2 sets
Push press: 5 sets
Side lateral ss
with Db upright rows: 3 sets

Bike HIIT: 15 sprints

Thursday, October 18, 2007

Last heavy let workout!

Was tired going in but I nailed it.

Leg Ext: 4 sets
Front squat: 5 sets, drop set with leg press
Leg curl: 5 sets
Walk linge: 3 sets
Calf work: 6 sets
upper ab work: 5 sets

Will pose tonight.

Wednesday, October 17, 2007

Chest and arms:

Great workout today, period.

In bar press: 6 sets
Flat db press: 4 sets
slight in fly: 3 set
Bar curl ss
with dips: 3 sets
In db curl ss
with rope stand ext: 3 sets
Con curl: 2 sets

Bike HIIT: 15 sprint

Will pose tonight.

Tuesday, October 16, 2007

Back and delts:

Little tired going into the workout, but midway, felt great.

Pullups: 3x
Pulldowns: 3 sets
Bentover row: 5 sets
1 arm db rows: 2 set
Front raise bar ss
with seated side later: 4x
Db shrug: 4 sets
Bike HIIT: 10 sprints, 10 min cooldown.
I wanted to do more but the legs felt really heavy from yesterdays training.

Monday, October 15, 2007


Still a little sick but the workout went well. Didnt keep track of the weight, but bang it out and went on feel.

Leg ExtL 4 sets
Leg Press: 5 sets
Leg Curl: 5 sets
Bar step lunge ss
with split squat: 2x
Calf work: 6 sets
Low ab work: 5 sets

Sunday, October 14, 2007

Rest Day:

Took off from training due to still having a head cold. As the day progressed, feeling better so I do a HIIT session for 15 sprints.
I will pose tonight.

Saturday, October 13, 2007

Check in: 146.5

Content with weight and look. One more week to push it.

Bike HIIT: 10 sprints, 10 min cooldown.

Later in the day.....
I thought I was suffering from alergies yesterday, but its a head cold. So far just in the nose and feeling beat. Most likely I will take off tomorrow to re group.
But I was able to do chest and triceps

Flat bar: 3 warms, 185/6 205/5,5 2 drops
In Db: 65/11,10,8 drop set
Dips ss with
push ups: 2 x
Tri pressdown: 1 warm, 55/10,9,7
Db Ext: 25/10,9 20/10
Faded at the end!

Friday, October 12, 2007


Felt good going in today and finished with a strong hiit session.

Side later: 2 warms, 40/6 45/7,6 drop set
Db press: 1 warm, 75/8,7 drop set
Front raise cable: 1 warm, 32/10,9
Bar shrug ss
with rear delt raise: 3x
Bike HIIT: 15 sprints, added 10 min cool down.

Relaxed posing practice, 10 mins

Thursday, October 11, 2007

Hams and Calves:

Great workout today. Really focused on the feel and squeeze.

Leg curl: 2 warms, 50/6,6 2 drop set
Stiff leg db: 1 warm,, 85/10,11,11
LC with ball: 3 sets to failure
Calf Raise: 2 warm to failure, 90 to failure 3x, burn out bw 2x

Will pose tonight.

Wednesday, October 10, 2007


Good workout and energy.

In db curl: 2 warms, 45/6,6 drop set
Lying tri ext: 2 warms, 80/6,5 drop set
Cable curl: 1 warm, 55/10 57/9 drop set
Rope pressdown: 1 warm, 35/10 40/9 drop set
Con curl ss
with db kickback: 2 x
upper ab work: 5 sets
Bike HIIT: 15 sprints

Tuesday, October 09, 2007


Felt good to mix things up for the back. Great engery, but strength was down a tad. But I cant complain.

Pull ups: 10,8,8,6
Trap Bar deads (standing on plate) : 1 warm, 275/6 295/6,8 205/12
T bar rows: 1 warm, 135/9,10,9
Lat pullunder: 85/12,11
High Pulldown: 35/12 40/11

Monday, October 08, 2007


Felt good just doing chest today. The energy was up and so was the pump. Strength going down slightly, but at this point, its not a concern.

Sligt In db press: 2 warm, 75/6 85/7,7,5 75/7
Flat bench: 2 warms, 165/9,8 drop set
Dips: 3 sets to failure
In PIP: 45/9 40/11
Bike HIIT: 15 sprints.

Will pose tonight for 10 plus minutes.

Sunday, October 07, 2007


With only a few leg workouts left, I really pushed it and nailed the workout.
Even though I am not my strongest, it felt great, period.

Leg Press: 2 warms, 495/10 540/8,9 360/13
Squat ATG: 1 warm, 225/5 255/5 275/5,6
Leg Ext: 1 warm, 65/11 drop set
Walk Lunge: 40/12,12
Low ab work: 6 sets

Saturday, October 06, 2007

Check in 3 weeks:
BW: 146.5
BF: Hand held: 4.7

Will do the calipers tomorrow morning.

Bike HIIT: 15 sprints

Posing tonight.

Friday, October 05, 2007

Back and delts:

Lat pulldown: 3 warm, 130/8,9 drop set
Db Bench row: 65/10,9,9,8
Deads: 1 warm, 275/6 335/4,5 225 on plate/12
Upright row cable: 1 warm, 60/9 65/8 60/10
Side lateral ladder: 2 x
Upper ab: 6 sets

All in all a great workout and good energy!

Check in: I forgot!

Thursday, October 04, 2007

Chest and arms:

Felt great today and it was a fantastic workout.

In db fly: 3 warms, 65/9,8,8
Flat bar: 1 warm, 165/8,9,7 drop set
Slight in db: 65/9,8 55/11
close bar curl ss
with tricep dips: 3 x
1 arm preacher curl ss
with 1 arm rope pressdown: 2 x
Bike HIIT: 12 sprints

Will pose later today.

Wednesday, October 03, 2007


Felt good going in, but wrenched the low back a bit, so I changed the routine up.

Squat: 3 warms, 265/6 285/6 (back spasm)
Leg Curl: 2 warms, 50/6,6,5
Leg Press: 2 warms, 495/9,10 360/15
Step lunge ss
with leg ext: 2x
Calf work: 1 warm, singles 25/11,10,9 then bw to failure
Low ab work: 4 sets

Tuesday, October 02, 2007

Monday, October 01, 2007


Strong workout today and felt great. I am excited to hit the stage in less then four weeks, so I have less then 3 weeks of hitting it hard.

Db delt press: 2 warms, 65/6 75/8,6 55/11
Front raise db: 1 wzrm, 35/9,9
Seated side lateral: 1 warm, 35/8 25/12
Db shrug ss
with rear db raise: 3x
Side ab workou: 6 sets

Sunday, September 30, 2007

Hams and calves:

Great workout and I only had one meal in me! Made some nice gains from the last time I did this workout.

Single LC: 2 warms, 35/11 37/10
Lying LC: 1 warm, 40/8 47/7 drop set
Stiff leg bar: 2 warms, 235/8 245/9
Calf raise: 90/23,17,15,14
Singles: 2 set to failure
Doubles: 2 sets to failure
Bike HIIT: 10 sprints

Saturday, September 29, 2007

Saturday morning check in: For kicks I weighed in and did the hand held BF again.
The weight was at 147, but the BF HH = 4.9 percent.


Nice workout today considering I trained later than normal

Friday, September 28, 2007

Check in: 4 weeks
BW: 147 to 147.5
BF: Hand held: 5.5, Caliper: 3.8, but the quad and chest went down a bit.

Content with the results, but not to concerned about the numbers. I feel that I am ahead of schedule compared to last year with staying hard and full. A lot can be done in the next few weeks.


Great workout and energy today. Made some gains from the last time I did this workout.

Lat pulldown wide: 3 warms, 145/8 150/6 drop set
Bent over row: 2 warms, 215/5,5 drop set
Db deads: 1 warm, 135/8,9
Rope pulldown: 75/12,11,10
Upper ab work: 6 sts
HITT on the bike: 10 sprints

Thursday, September 27, 2007


I was really short on time this morning. But I banged out a decent workout.

In bar press: 3 warms, 185/6,6 drop set
Dips: 25/8,6 2 sets to failure bw
In db press: 65/8 55/9 45/11,10

Fast tempo led to less weight moved. But it was effective.

I will pose tonight, the plan is to do 20 minutes

Wednesday, September 26, 2007

Rest day!

HIIT on the bike: 15 sprints
Practiced routine a few times.

May practice more posing later.

Tuesday, September 25, 2007


Really strong workout today and nailed it!

Leg press: 2 warms, 405/15 450/15,11
Front squat: 2 warms, 225/5 245/5,5
Leg ext: 1 warm, 75/12 80/9
Step lunge: 40/10,11
Low and side ab work: 6 sets ss

Monday, September 24, 2007

Back and delts:

Crunch for time today, since my son was taking a nap. I made it all the way through, but he woke up when I was going to do some ab work, oh well.

Learn a nice old school combo from a client today, and it really pre exhaust the lats.

High pulldown ss
with wide lat pulldown: 4x
Db bench row: 1 warm, 65/9,10,9
Deads: 2 warms, 305/6 325/6
Up right row wide cable: 1 warm, 60/9,9,8
Side lateral: up and down 3 x

Sunday, September 23, 2007

Chest and arms:

Not bad but not the best. Had pounding headache during the workout and it was probabby from tanning earlier. I just have to make gains next time when I do this same routine.

In db fly: 2 warms, 55/6 65/8,8,7
Flat bench: 2 warm, 175/7,7
Slight in db: 65/10,9 55/10
Close grip bar curl ss
with dips: 3 x
1 arm preach curl ss
with 1 arm tri pressdown: 3 x

Bike HIIT: 10 sprints

Will pose tonight during the game.

Saturday, September 22, 2007


Was short on time today, plus my legs are still sore from the hammie/calf work and sprints!

So I changed it up a but:

Squat: BW squats: 150/15,15,13,13,13
Leg Cur: 2 warms, 50/6,6,4
Hack Squat: 2 warms, 225/6 250/6,7
Calf raise: singles 3 x failure
lower ab work: 3 sets

10 minute plus posing at night.

Friday, September 21, 2007

Check in: 147.5
The few changes made over the last week has helped. Made a slight reduction in carbs, and the HIIT cardio.
Forgot to do the BF, but will tomorrow morning.


Nice change of routine today.

Db press: 2 warms, 65/6 75/7,5 65/9
Front raise db" 1 warm, 35/8,8
Seated side lateral: 1 warm, 35/8,8 25/10
Trap bar shrugs: 135/12,11,11
upper ab work: 3 sets
7 mins of posing.

Note: I have realized that I need to practive the front relax pose a lot. Due to the fact that the class I will be in will have over 20 guys. So, the one pose I will be holding the most is the front relax. A couple of nights ago, I started practicing it by holding at minutes at a time. Last night I did it for 4 minutes. Not easy. The goal for the next 5 week is to work up to 15 minutes.

Thursday, September 20, 2007

Wednesday, September 19, 2007

Hams and Calves:

A little slow getting started but finished strong.

Single leg curl: 2 warms, 35/10,9
Lying leg curl: 35/7,8,7 drop set
Stiff leg bar: 2 warms, 235/8,9
Calf raise: 90/20,17,14
Single: 1 x to failure
Body weight: 3 x to failure
Side ab work: 5 sets

Will pose tonight.

Tuesday, September 18, 2007


Nice to just train arms. Faster paced workout with a good pump.

In db curl: 2 warms, 40/6 45/6,4
Tri bar ext: 2 warms, 70/6 75/7,6
Cable Curl: 1 warm, 55/10,9
Rope pressdown: 1 warm, 40/8 35/8
Con curl ss
with Db kickback: 2 x
HIIT cardio on bike: 10 sprints

Will pose tonight.

Monday, September 17, 2007


Nice mix up today. I did bent over rows for the first time in a while, and did one of my favorites, db dead lifts.

Lat pulldown wide: 3 warms, 145/7 150/6 drop set
Bent over row: 2 warm, 205/5,6 drop set
Db deads: 1 warm, 135/7,8
Rope pulldown: 75/12,11,10
Upper ab work: 5 sets.

Posing: practice quarter turns, hold for 1 min plus.

Sunday, September 16, 2007

Last two days have been great workouts. Hope more energy is this high after the show! LOL


Slight In bar press: 3 warms, 185/6 195/5,5 drop set
Flat Db press: 85/6 75/7 65/9,8
Chest Dips: 3 sets to failure
In db fly: 45/9 40/10,9

Hitt cardio on bike: 10 sprints



Leg Press: 2 warms, 360/15 430/15,15
Front Squat: 2 warm, 215/5 240/5,5
Leg Ext: 65/13,11
Step Lunge: 35/10,12
Low ab work: 5 sets

Friday, September 14, 2007

Check In, 6 weeks out.

BW: 148.5
BF: calipers: 3.5, handheld: 6
Not much change but still a head of the game from last year.
But the interesting thing is my strength is still up and increasing compared to last year! So that is very encouraging.
Content with my progress, but I will be pushing it from here on.
I will be adding 3 HIIT cardio sessions per week.

Rest Day: HIIT cadrio, 10 sprints

10 minute posing at night

Thursday, September 13, 2007

Back and delts:

Still feeling strong!

Pull ups: 11,9,7,6
Trap bar deads: 2 warms, 315/5 335/5,8
Seated cable row: 2 warm, 105/10,9
Db shrugs: 85/8 75/9 65/10,10
Front Raise ss
with seated side lateral: 3 x
Side ab work: 4 sets
HITT bike: 8 sprints

15min posing at night

Wednesday, September 12, 2007

Chest and arms:

Great workout today, and boy are my legs sore from yesterday. The leg combo may not seem hard, but it gets me every time.

Mid In db press: 2 warms, 85/8 95/6 85/8,7
Flat Bar: 1 warm, 165/8,7 drop set
In Db Press: 55/12,11,10
1 arm cable curl ss
with 1 arm rope press: 3x
Barbell curl: 2 sets with 65 to failure
Tri Db Ext overhead: 2 sets with 40 to failure
Finished with 10 minutes of posing.

Tuesday, September 11, 2007


I am doing another round of the 3 day for the fact I will be having another un-scheduled day off. But the legs were well rested and I really nailed them today.

Leg Ext: 2 warms, 90/11,10,9
Front squat: 2 warms, 215/5 235/5,6
Leg curl: 2 warms, 47/8,5,5
Walk Lunge: 55/6,6,6,8
Calf work: 6 sets
Low ab work: 5 sets

Monday, September 10, 2007

Back and Delts:

Felt great today doing basic heavy back:

Lat pull under: 3 warms, 145/6,5 115/11
T bat row: 2 warms, 165/9 190/5 140/11
Lat pull wide: 110/7 100/9 85/11
Upright row cable wide: 1 warm, 65/9,8 55/10
Side Lateral: 2 warms, 35/9 40/8,8

Bike Hiit: 7 mins total, with 20 second sprint at every minute mark.

Sunday, September 09, 2007

Chest and Arms:

Nice workout today with great energy. Made some gains again as far as small increases in weight and or reps.

In bar press: 3 warms, 175/6 190/6,5 drop set
Flat Db press: 85/6 75/8 65/8.7
In PIP press: 45/10,9,10
In db curl ss
with Tri pressdown: 3 x
Cable curl ss
with Dips: 3 x
upper ab work: 5 sets

Friday, September 07, 2007


Was a planned rest day, but with tomorrows events I would not be able to train.
I will check in tomorrow also, and pose at night.

Another bang up session.

Leg Press: 2 warms, 595/5 630/5,5
Squat ATG: 185/8 215/8 235/8 255/8
Stiff Leg Db: 1 warm, 95/9,10,9
Bar lunge: 105/9
High Rep Calf raise ss
with low ab work: 4 sets

Thursday, September 06, 2007


1 arm side lateral: 3 decending sets for 3 x each side
Push Press: 115/5 135/5 155/5,5 drop set
Upright row cable: 2 warms, 60/10 70/8
Db shrug ss
with rear delt raise: 3 x
7 min light cardio.

Great pump and mix up of exercises.

Wednesday, September 05, 2007

Hams and calves:

Been on a roll and another good workout.

Leg curl: 2 warms, 45/6 47/7,6 drop set
Wide leg press: 2 warms, 360/11,11
Db leg curl: 35/12,12,10
Calf Raise: 2 warms, the DC style with singles, then 2 burnouts
Side ab work: 5 sets

20 min posing at night

Tuesday, September 04, 2007


Nice workout today, and the strength was great.

Barbell curl: 2 warms, 95/6 105/6 115/5 drop set
Close grip bench: 2 warms, 165/6 175/6,6 drop set
Alt db curl: 35/8 40/8 35/9
Db ext: 25/8 30/9,8
1 arm preacher curl ss
with 1 arm stirup press: 2x

Monday, September 03, 2007


Hard getting started today. Even though weight loss has slowed down (on purpose)
it take a few sets to get things moving. Point blank, less body fat = less energy!
All in all, made gains from the last workout. Great pump.

Lat pulldown wide: 2 warms, 130/8 145/7 150/5 drop set
Deads: 1 warms, 315/6 345/4,4 245(on plate)/10
Db bench row: 55/12,10,9
Close pulldown: 100/11,10 drop sets
Upper abs: 4 sets

2 rounds of posing at night.

Sunday, September 02, 2007


Made a couple of gains from last time. Happy with the workout.
Alergies were hurting today, tough to breath!

Flat Db press: 2 warms, 85/5 95/6,5 85/6
In Db press: 75/7 65/7,8 drop set
Dips: BW to failure x 3
Flat Fly ss
with feet on bench push ups: 2 x

Saturday, September 01, 2007


Great workout today and was in the zone. Sleep helps!
I did this workout about 10 days back and crushed the numbers.
Really happy since I am under 150 pounds.

Squat: 2 warms, 225/5 275/5 295/5 305/5 185/14
Hack squat: 2 warms, 225/8 235/8
Split db squat: 95/12 115/12,13
Leg Ext> 50/13,9
Low ab work: 4 sets

Two rounds of posing at night.

Friday, August 31, 2007

Rest Day!

Check in
BW: 149
BF: Hand held, 5.8 percent
I will do the calipers later today.
Just did the 3 spot calipers.
Total number was 12 was = 3.8 percent.
I am not expecting for this to move much more, maybe 1 to 2 mm more.

The good news is the my weight has level off from eating the extra carbs.
But the bad news is being at this weight a little to early since I still have 8 weeks to go.

3 weeks ago I was at 152, so I guess droping close to three fat pounds is not bad. I would like to stay at this weight or just a drop of 1/2 for the next week.

Thursday, August 30, 2007

Back and delts:

Felt good again today, but looking foward to the day off tomorrow!

Lat pulldown, under grip: 2 warms, 130/8 145/5,5
T bar row: 2 warm, 160/8 185/6,5 140/11
Lat pulldown wide: 95/14,12,11
1 arm cable row: 45/12
Db delt press: 2 warm, 75/6,6 standing db drop set: 45/12
Side lateral up/down: 2x
Side ab work: 6 sets

10 minute posing at night.

Wednesday, August 29, 2007

Chrst and arms:

A little faster moving today, but a great pump and workout! The extra carbs I think are helping a lot. I feel that my body as come back to normal as far as whatever kicked my butt a couple of weeks ago. I will keep them higher for another week after this check in.
I am excited to see where my weight and bf is this Friday.

In Bar press: 3 warms, 175/6 185/5,5
Flat Db press: 85/6 75/6 65/8,7
In PIP press: 45/10,10,7
In db curl ss with Tri pressdown: 3 x
Cable curl ss with dips: 2 x

Tuesday, August 28, 2007


Back to the 3 day rotation, and so I will be alternation the 3 and 6 day from now on.

Started with heavy leg press, and have not done this as a lead off in a really long time. But the strength was not too bad considering I am much lighter.

Leg Press: 3 warms, 540/5 585/5 630/5
ATG Squats: 185/8 205/8 225/8 245/6
Stiff leg Db: 1 warm, 85/8 95/8,9
Bar Lunge: 95/10 11
High Rep Calf: 4 sets
Low ab work: 4 sets

10 minute posing at night.

Monday, August 27, 2007


Again, a great workout today, and did a couple of exercises that I have not done in while.

Push Press: 2 warms, 125/8 145/6 155/6 drop set
1 arm, side lateral (2 descending sets) 3x each side
Front Raise bar: 1 warm, 55/10 60/9,8
Db Shrug: 85/9 75/10 65/10 55/11

Sunday, August 26, 2007

Hams and calves:

Trainer first thing in the morning due to my wife going out. So I was a little tired from being up early and promoting the show all day yesterday. All in all I still had a strong workout and now is the time to focus on the contest! With 9 week left, its go time.

Leg Curl: 2 warms, 45/6,6,6 drop set
Wide Leg Press: 2 warms, 360/8 270/15
LC with Db: 30/12 35/10,10
Calf work: 2 warms, DC training with single raise, then 2 burnouts.
Cable ab work: 4 sets

10 minute posing at night.

Friday, August 24, 2007


Nice workout and it was a fast pace due to doing things for the show I am promoting tomorrow. Engery is back and the extra carbs have helped!

Bar curl: 2 warms, 95/6,105/6,6 drop set
Close grip bench: 2 warms, 165/6 175/6,5 drop set
Alt db curl: 35/10,9,10
Db Ext: 25/10 30/8 25/10
1 arm preacher curl ss with 1 arm tri pressdown: 2 x

Thursday, August 23, 2007


Nice workout today with another good pump and burn.

Lat Pulldown wide: 2 warms, 130/8 145/6,6 drop st
Deads: 1 warm, 315/6 335/4,4 225/10(on plate)
Db Bench Row: 55/10,9,9
Narrow grip row: 85/12 95/10,10
Abs on the ball: 3 sets

Wednesday, August 22, 2007


Still a little week from the rapid weight loss, but it was a great workout today with a nice full pump. I have been eating more carbs on a daily basis so lets hope the weight loss stabilizes.

Flat Db press; 2 warms, 85/5 95/5,4 85/7
In Db press: 75/5 65/7,7 drop set
Chest dips: 3 sets to failure
Flat fly ss with feet on bench push ups: 2 x

One round of posing at night.

Tuesday, August 21, 2007


Squat: 3 warms, 225/5 275/5 285/5,5 185/10
Hack: 2 warms, 205/6,8
Split Squat: 95/12,12,12
Leg Ext: 50/12,10
Cablr abs: 5 sets

One round of posing at night.

Monday, August 20, 2007

Sunday, August 19, 2007

Back and delts:

I really like this combo. Pushed it a little bit harder today.

Pull ups: 11,8,7,6.5
Trap Bar Deads: 2 warms, 315/5,9,8
Lat pull under: 100/10 110/8,8 drop set
Db Shrugs: 85/10,9 75/10 65/12
Front Raise Bar ss with side lateral: 3 x

Saturday, August 18, 2007

Chest and Arms:

Strong workout today and I made a few rep gains from last time.
Still feeling a little tired, and will monitor weight closely each day to make sure there is not a drop over the next week.

In Db Press: 2 warms, 85/8,7,6,6
Flat Bar: 145/8 165/8,7 drop set
In Fly: 45/12,9,9
Cable curl ss with Tri bar ext, 3x
In Db Curl ss with Rope pressdown, 3x

Friday, August 17, 2007


Still tired, but an effective workout today.
Made gains on all movements from Mondays same session

Leg Ext: 2 warms, 90/10,9,9
Front Squat: 2 warms, 215/5 225/5,6
Leg Curl: 2 warms, 47/5,6,5
Walk Lunge: 1 warm, 55/6,6,6
Calf work: 5 sets
Low Ab work: 3 sets
Check in:

Well, not happy with the numbers because the weight dropped too fast and the bf not enough. I am think being sick and not eating well for 4 days messed things up. I am hoping the next week thing will self regulate. I will be eating more also!

BW: 148, dropped 5 pound in two weeks? TOO MUCH
Hand Held BF: 6.2 percent, this should be lower with weighing 148
Calipers: lost a MM on the abs (good news) total number is now 12, which is 3.8 percent.

Wednesday, August 15, 2007

Back and Delts

Nice workout today. Feeling better each day but was tired since I was up at 5am with little Anthony!
Went back to T Bar deads and took it easy since the last time I did these back in early July I threw out my back.
I have not done delts afte a back workout, and they were toast before I started the shrugs. I couldnt move as much weight doing the delt exercises but the pump was really good.

Pull Ups: 10,9,7,5
Trap bar deads: 2 warms, 295/8,10
Lat Pull under grip: 1 warm, 100/10,9,8
Db Shrugs: 75/12,11,9,8
Front Raise Bar ss with Seated Side Lateral: 3 x

Tuesday, August 14, 2007

Chest and Arms:

First time doing this!
Little tired and weak but it was a good change.

In Db Press: 2 warms, 85/6,7,6,5
Flat Bar: 1 warm, 165/8,7,7
In Db Fly: 45/11,10,9
Cable Curl ss with Tri Bar Ext
In Db Curl ss with Rope Pressdown
Upper ab work: 5 sets

Monday, August 13, 2007


Back at it today and it went well. Still tired, but should be better in a couple of more days.

Started the three day rotation with legs.

Leg Ext: 2 warms, 85/10,10,10
Front Squat: 2 warms, 215/5,5,6
Leg Curl: 2 warms, 45/6,6,5
Walk Lunge: 2 warms, 50/6 55/6
Calf Raise: 3 sets singles to failure, 2 sets doubles to failure.

Sunday, August 12, 2007

Feeling better but not 100 percent.
I thought it was wise to rest again today, but I did cut my back yard!

I will be starting a rotation of a 3 day and 6 day split. By adding the 3 day, I will increase the frequency of trained body parts. After this week, I will rotate the two but this week, I will do two 3 day workout in a row to make up some time.

I did weigh myself and I was down another pound. Not sure if its from fat or water loss from being sick so I didnt bf myself.

Saturday, August 11, 2007

Still feeling sick and drained! Hoping tomorrow I will be able to train and get back into the swing of things.

Friday, August 10, 2007

Did not train on Thursday or today. Came down with a bug that knocked me out.

Wednesday, August 08, 2007

Hams and Calves:

Lying LC: 2 warms, 40/8 42/7,6 drop set
Stiff Leg Bar: 155/8 205/8 235/8,8
Single LC: 20/15, 25/10
Calf Raise: 90/17,15,14
Singles: 1 x to failure
BW: 3 sets to failure

Tuesday, August 07, 2007


Great workout today and toasted the arms. Made gains from last week.

1 arm cable curl: 2 warm, 27/10,9
1 arm tri press: 2 warm, 25/11,10
Close bar curl: 70/10 90/8,7 drop set
Dips: bw/10 25/10,9 drop set
Alt Db Curl: 35/10,9
Bar Ext: 55/13 65/11

Side ab work: 5 sets each side.

10 sprints later in the day followed by some posing.

Monday, August 06, 2007


Strong back workout today, but was rushed due to figuring out my new high speed internet. Yes, I have had dail up all this time. Still trying to customize the darn thing, but its cool. And hoping to add training video's to BCBB!

As far as the workout, I did make gains from last week.

Lat pull under: 3 warms, 140/8,8 drop set
T bar rows: 2 warm, 160/8 170/8 135/10
Db Deads: 1 warm, 115/10,12
Lat Pull over: 100/12,11,10

Sunday, August 05, 2007


Nice workout today, felt rested.

Slight In Bar: 3 warms, 185/8 195/6,6 2 drops
Flat Db: 75/9,8 65/9,8
Dip: 3 sets to failure
In Db Press: Fast tempo 45/12,13,11
Upper ab work: 5 sets

Saturday, August 04, 2007

Friday, August 03, 2007

Check in: 153, dropped another pound, but didnt do BF, the batteries were dead!


Toasted them today and was hyper focused.

Squat: 2 warms, 225/10 275/6 295/5 drops with 225/10 135/15
Leg Press: 315/15,15,16
Leg Ext ss with
straight leg lifts: 3 x

Thursday, August 02, 2007


Faster paced workout today and was good.

Side Lateral: up and downs 3 x
Db Delt Press: 65/10 75/7 65/9
Upright row: 1 warm, 85/8,9 (first time in a long time!)
Rear raise ss with front raise: 3 x

Wednesday, August 01, 2007

Hams and Calves:

Single Leg Curl: 2 warm, 35/10,9
Lying LC: 35/9,8 2 drops
Stiff Leg Bar: 1 warm, 205/10 225/9
Calf Raise: 110/16,14,12
Singles: 2 sets to failure, then 2 sets of doubles to failure

Nice workout and really focused ont the hammies!

Posing, did 20 plus minutes tonight.
Its about 12 plus weeks out from the show so time to get conditioned. I plan on doing 2 hopefully 3 times per week of posing.

Tuesday, July 31, 2007


Nice workout today as I mixed things up again. Strength is good and had a great pump.
Forearm is still tender so I was carefull doing bicep work.

1 arm cable curl: 2 warms, 27/10,8
1 arm press down: 2 warms, 25/10,8,8
Close grip curl: 1 warm,75/10 85/8 drop set
Dips: BW/10 15/11 25/11 drop set
Alt Db Curl: 30/10,11
Tri Bar Ext: 55/15 65/11
Side ab workout: 6 sets

Monday, July 30, 2007


Late night workout for me, but energy was high. Plus, did two back movements that have not done in a while. T bar rows and db deads!

Lat Under: 3 warms, 130/8 140/7,6 drop set
T bar rows: 2 warms, 160/8,7 115/12
Db deads: 1 warm, 115/8,9
Lat wide pulldown: 95/12,10

Sunday, July 29, 2007

Chest and Abs:

Good workout in Ocean City, NJ


Rest Day

Friday, July 27, 2007

Check in: 154, down 1 pound
BF: Handheld, 7.7
Calipers: 3.8 down a total of 1mm.


Led off with squats for the first time in over two months!
Didn't move a lot of weight, but I went ATG and the workout was great. Fried the quads.

Squat: 2 warms, 185/10 225/8 255/6 275/5 225/10
Leg Press: 270/15 360/16 405/12
Walk Lung: 45 xs
ss with
Leg Ext: 2 x
Ab work: 5 sets

Thursday, July 26, 2007

Delts and Bi's:

Made some gains with today's training. But I did take it easy on the biceps since my left forearm pain is acting up. So I just did some light curls.

Db delt press: 3 warms, 75/8,7 65/10
Front raise ss seated side lateral: 3x
Db Shrug: 85/12,12,11 65/14
Light Biceps: 6 sets

Wednesday, July 25, 2007

Back and Hams:

Feeling in the zone! Another strong workout, and went heavier on the deads. Still not close to were I was pre back injury but it was good.

Lat Pulldown wide: 3 warms, 140/7 145/7 drop set
Deads: 3 warms, 275/6 315/6,6 225 on plate for 10 reps
Db Bench Row ss with close cable row: 3 sets
Leg Curl: 4 sets to failure with light weight.

Tuesday, July 24, 2007

Chest and Tri's

Great workout today! For a couple of weeks, the energy levels were low, but now they are sky rocketing.

In db press: 2 warms, 85/6 95/6,4 75/10
Flat Bar: 2 warm, 185/7,6 drop set
In db fly: 45/10,11,10
Tri Pressdown: 1 warm, 60/9,8,7
Db Ext: 30/5 25/8 20/11
Up ab work: 5 sets

Did some posing last night for the first time hard. My hams are sore today!

Monday, July 23, 2007

Sunday, July 22, 2007

Quads and Calves:

Decided to train today when it was a scheduled off day for two reasons. My family went down the shore and there is nothing to do around the house, and the second reason, I am heading over my parents for a pasta dinner! So training quads, I can take in more carbs!!!!!!

Great workout today. Mixed up the order from last quad workout since the low back was a bit tight, but in the end it didn't hold me back.

Leg Ext: 2 warms, 85/11 90/10
Leg Press: 1 warm, 360/15 450/13, 11
Front Squat: 2 warms, 205/6,7
Walk Lunge: 35/15
Calf work: 8 sets
Low ab work: 4 sets


Delts and Biceps:

Trained early in the morning, slow getting moving, but effective workout.

Db Delt Press: 2 warms, 65/10 75/7,7,6
Front Raise ss with seated side lateral: 3 x
Db Shrugs: 1 warwm, 85/9,9 drop set
Short Bar curl: 1 warm, 90/7,8,7
1 arm preacher curl: 25/14,12

Friday, July 20, 2007

Check in 14 weeks:

BW = 155
BF Handheld: 7.4 percent
Happy with current results, hoping this is the accurate trend of losing body fat. As I stated, the goal is NOT to LOSE as much muscle I did last year. We will see next week if the results continue.

Back and Hams:

Brought in light bars deads, felt good, but stayed within limits.

Lat Pulldown: 2 warms, 135/8 140/6,6 drop set
Deads: 2 warms, 225/8 255/8 275/8
Db bench row
ss with
close cable row: 3x
Leg Curl: 2 warms, 40/6 drop set
Db LC: 2 sets
Upper ab work: 4 sets

Thursday, July 19, 2007

Chest and Triceps:

In(4) Db Press: 2 warms, 75/8 85/8,8,7
Flat Bar Press: 2 warms, 185/7,5 2 drops
In Db Fly: 45/10 50/8 45/9
Tricep Pressdown:1 warm, 60/10 70/7 drop set
Db Ext Lying: 30/6 25/8 20/11

All in all a good workout.

Wednesday, July 18, 2007

Quads and Calves:

Did some front squats after leg extensions, and it went well. Not so much the weight, but very humid here today and it was tough to breath between sets!
So it was a good workout, but not the best.

Leg Ext: 2 warms, 80/12 85/10
Front Squat: 2 warms, 225/4,5 135/13
Leg Press: 1 warm, 360/12 405/12
Walk Lunge: 35/6, this irritated the back so I stopped.
Calves: 1 warm, singles with 45/10,6 then a mix of sets
Low ab work: 4 sets

Tuesday, July 17, 2007

Rest Day!

And it was needed.
Since injuring my lower back, the workout have been off a bit. Looking foward to pound the quads tomorrow. Its still a little sore, but going to try front squats tomorrow.
Also, I foget to check in last Friday. I did weigh myself Sat morning at 155.5, so down a little bit. But I forgot to BF myself. Next time.

Monday, July 16, 2007


Nice workout today.

Side Lateral: 2 warms, 40/8 50/6 40/11 30/12
Incline Db delt Press: 1 warm, 75/10,9,7
Trap Bar shrug: 1 warm, 175/10,9
Db Shrug: 75/11 65/11
Rear delt raise: 1 warm, 20/11,11
Side ab work: 6 sets
10 min lighr cardio

Saturday, July 14, 2007

Felt good today, the back is just about right. Made some gains, But the tendonitis is acting up again below my left elbow. If its not one thing its another.

In Db Curl: 2 warms, 40/8 45/6 drop set
Close Bench: 2 warms, 185/6,6 drop set
Cable Curl: 2 warm, 60/7 50/10
Tricep Press: 2 warms, 75/8 65/10
Con Curl: 30/13,11
Kick Back: 20/15 25/14

Friday, July 13, 2007


The low back is about 90 percent better. I had all the intention to stay away from any rows or deads, but after a couple of exercises I did really light Db Deads. With these there are less restriction. So, for my next back workout, I will test the waters with them.
Mixed it up and made some gains. A really good pump and burn!

Pull ups: 10,9,8,6,5
Db Bench Row: 1 warm, 75/9,8 65/10
Lat Pulldown under: 85/12 95/10,10
Db Deads: 45/10 55/10 65/12
1 arm cable row: 45/12
Upper ab work: 4 sets

Thursday, July 12, 2007


Pretty good workout today and made somes gains from last chest workout. Again the back is getting better, but still going to take caution for a few more days.

In Db Fly: 2 warms, 55/10 65/8,8
Flat Bar: 2 warm, 195/8 200/7 drop set
Chest Dips: 3 sets to failure
In Db Press: 40/11,10,10

Wednesday, July 11, 2007


Started off with Leg Press today and tried to go heavy. The back is feeling better, but I have not done heavy leg presses in a long time! The workout was effective but didnt handle much weight. In addition, it is extremly humid today, so right from the start, is was tough breathing.

Leg Press: 2 warms, 450/10 540/8 585/6 450/12
1 leg press: 135/11
Leg Ext: 2 warms, 80/9 drop set
Hack Squat: 1 warm, 180/8,10 90/17
Low ab work: 4 sets.

Tuesday, July 10, 2007

Rest day!

The back is getting better, but still very tight in the morning.
For the next week, I will still be carefull and aviod and low back stability movements.

Monday, July 09, 2007


Good workout today!

Side Lateral: 2 warms, 40/8 45/8 50/6 2 drop sets
Mid Db Delt Press: 1 warm, 75/9,8,7
Trap Bar Shrug: 1 warm, 185/11,10 drop set
Rear delt raise: 1 warm, 20/12,11

Sunday, July 08, 2007

Hams and Calves:

When doing the leg curl today, I kept on an angle since its easier on the low back. Although its harder and can not move as much weight, it was still effective.

Angled Leg Curl: 2 warms, 40/6,5 drop sets
Wide Leg Press: 2 warms, 315/12 360/12 270/15
Leg Curl Db: 35/12,9,8
Calf Raise: 115/22,15,13
BW: 2 sets to failure, then singles to failure

Saturday, July 07, 2007


Pretty good workout considering I trained with only one meal in me.

In Db Curl: 2 warms, 40/8 45/6 35/11
Close Grip Bench: 2 warms, 165/9 185/6 165/10
Cable Curl: 40/10 50/12 55/7
Tri Pressdown: 50/10 65/10 75/7
Alt Db Curl: 35/9,7
Db Tri Ext.: 30/10,8
Floor side ab work: 4 sets

Friday, July 06, 2007


Again still tight in the low back, but not any worse. Today I did mostly cable movements and no power back exercises. It was a good mix. Up until I injured my back, I was doing multiple compound movements per week including deads, still leg deads, and rows. I just feel that is finally caught to me and this is just a little break.

Pull ups:
Lat Pull under grip: 100/10 110/9,8 drop set
Rope Pulldown: 85/11,10,9,9
1 arm cable row: 45/12,10,10

Check in at 16 weeks out.
BW: 156.5
BF: Handheld= 8.4, Calipers: 4.8, the total number went down 1mm from 3 weeks ago.

Hoping to do pictures this weekend.

Thursday, July 05, 2007


Well, the legs are sore from yesterday!

I mixed the order for the routine today since the back is still tight.

In Db Fly: 2 warms, 50/11 55/11,12
Flat Bar: 2 warms, 185/8 195/6 drop set
Dips: 3 sets to failure
Slight In Db Press: 55/9,8 45/10

Wednesday, July 04, 2007


The back is still sore so I avoided squating today, but was able to pull off hack squats.
All in all a great quad workout, and hoping to be sore tomorrow.

1 Leg Press: 2 warms, 180/10,10 droped with close stance
Hack Squat: 2 warms, 225/8 235/8
Leg Ext: 60/12 70/10 70/8 then quick drop
Split Squat: 85/15,15

Happy 4th!

Monday, July 02, 2007

Delts and Bi's:

Took it easy today and stayed away from any movement that would compress the low back.
All in all an effective workout.

Side lateral: 2 warms, 40/8 45/7,7 2 drops
Rear delt raise on bench: 1 warm, 20/9,8,8
Front Raise on floor: 1 warm, 20/8,9 drop set
1 arm preacher curl: 1 warm, 35/10,9
In Db Curl: 30/11,10,10,9
Side ab work: 4 sets each side.

Sunday, July 01, 2007

Back and Hams:

The low back is still tight, so I avoided T bar deads.
Nice pump today.

Lat pulldown wide: 3 warms, 150/6,6 drop set
Db Bench Row: 65/10 75/8,8 65/9
Rope Pulldow: 75/12 80/11,10,10
High Pulldown: 35/12 40/10
Angled Leg Curl: 2 warms, 40/7,6 drop set
LC with Ball: 2 sets to failure.

Saturday, June 30, 2007

Chest and Tri's:

Made few gains today from last workout, and did triceps dips for the first time in months! The holdback on the dips was from the shoulders hurting. Felt good.

Flat Db Press: 2 warms, 85/8 95/7,6 85/6
In Bar Press: 2 warms, 165/8,7 drop set
Flat Fly: 45/12 50/9 45/11
Rope Press: 2 warms, 42/9,8
Tricep Dips: 3 sets to failure
Upper ab work: 4 sets

Friday, June 29, 2007

Quads and Calves:

The lower back is tight and sore from the deads a couple of days ago. So, instead of doing really high reps on the leg press, I used 15 reps as the mark. All in all a great intense quad workout.

Leg Press: 180/15 270/15 360/15 435/15,12 270/20
1 leg press: 135/9
Leg Ext: 75/8 85/8 90/8 drop set
Walk Lunge: 40/6 45/6 50/12
Calf work: 5 sets
Low ab work: 3 sets

Check in:

BW: 157
BF: 8.5 (hand held)

These numbers make more sense compared to last week. So in just a months time, I have lost close to a pound per week, and most of it from body fat.

Thursday, June 28, 2007

Rest Day:

Today was a planned rest day, and it came at a good time. For some reason, feeling drained today. Not hungry but flat out tired. Hoping the energy will pick up tomorrow.

Wednesday, June 27, 2007

Del and Biceps:

Not a bad workout today but not the best.

Db Delt Press: 2 warms, 75/8,7,6 drop set
Side Lateral up and down: 3 x
Front Raise Db: 30/8,8 45 plate x 2
1 arm preacher curl: 1 warm, 30/11 35/8
Bar curl: 65/11,10,10 drop set

Tuesday, June 26, 2007

Back and Hams:

I was actually looking forward to doing Trap Bar deads today.
It was a great workout.

Lat Pulldowns wide: 2 warms, 135/8 145/6,6 drop set
T Bar Deads: 1 warm, 315/8 385/6,5 225/13 on plate
Bent Over Rows: 165/10,9,9,8
Leg Curl: 1 warm, 45/9,8,7

Monday, June 25, 2007

Chest and Tri's

Flat Db Press: 2 warms, 85/8 95/6,6 85/7
In Bar Press: 1 warms, 155/8,8,6 drop set
Flat Fly: 45/11,10,10
Bar Ext: 1 warm, 65/8,8,6
Rope Press; 35/9,8 25/10
Upper ab work: 3 sets

All in all good workout today.

Sunday, June 24, 2007

Quads and Calves:

Back to the 4 day split today. And made some rep gains since the last time I did this workout (at least 1 month ago!)

Leg Press: 180/20 270/20 360/20 405/16,16
Leg Ext: 75/8 85/8 90/7 75/10
Walk Lunge: 40/12,12
Calf Raises: 5 sets
Low Ab work: 4 sets

Saturday, June 23, 2007

Rest Day:

Tained clients all morning and afternoon. Now just hanging with the kids, since my wife is working tonight!

Friday, June 22, 2007


Quick workout but effective. Started AP this morning after a 2 week lay off, and felt the immediate pump.

Push Press: 2 warms, 145/8 165/6,6 115/12
Side Lateral Cable: 2 warm, 25/8,8
Db Shrug ss with rear raise: 3 x

Check in:
BW 159 up a 1/2 pound
BF hand held: 9%, down almost a half percent.
All in all feeling tighter little bit each day. no changes in the diet yet.

Thursday, June 21, 2007

Hams and Calves:

Good workout today.

leg Curl: 2 warms, 55/7 65/4
angled leg curls: 2 sets to failure
Stiff Leg Bar: 2 warms, 255/8 275/8
Bar long step lunge: 1 warm, 95/10,12
Single weighted calf raise: 45/12,10,9 drop sets
3 way calf raise: 3 sets

Wednesday, June 20, 2007


Forearms have been sore again, but I plugged through the first two exercises and made some gains. After, I just mix it up.

Short Bar Curl: 2 wawrms, 90/8 110/7,7 drop set
Close Grip Bench: 2 warms, 165/8 185/6,7 drop set
Con Curl: 30/10 35/9 30/11
1 arm pressdown: 17/10 22/13,12
SS with Seat Db Curl and Tricep Pressdown: 2 x

Tuesday, June 19, 2007


Made some gains from last workout. Although, I did not do Db deads since my legs are still sore from Sundays work out, I did 1 arm cable rows instead. It was a great finisher and finished off the back nicely.

Pull ups: 10,9,8,7
T bar rows: 2 warms, 180/8 205/5 2 drops
Lat Pulldown underhand: 100/10 110/8 100/9,9
1 arm high cable row: 45/12,11,11
Upper ab work: 4 sets

Monday, June 18, 2007


Slight in bar press: 2 warms, 175/8 195/6 205/6,6 drop set
Flat Db: 75/11,8,8 65/9
Dips: 3 sts to failure
In Db Fly: 45/12,10,10

Got a great pump today, and the shoulder is much better, no pain!
Made a few rep gains also.

Sunday, June 17, 2007


After being out all day on Sat and then all day today, the workout was tough to get going. I did mix things up a bit and be mid point, the quads were fried!

Leg Ext: 65/12 75/12 85/12
Leg press: 270/22,20,18,18,22
Front Squat: 1 warm, 185/8 215/6 185/11
Split Squat: 115/12,13
Low ab work: 4 sets


Off day, worked a bodybuilding show (long day)

Friday, June 15, 2007

Check in:

BW: 158.5
BF: Hand Held, 9.4 Calipers, 4.8 (there was a slight drop in the ab and chest reading)

Content with the results and the strength is great.


Real early workout today. Slow start, but finished strong

Push Press: 2 warms, 125/8 145/7,7 115/12
Side lateral cable: 1 warm, 22/10,10,10
Db shrug on bench
ss with
Rear delt raise: 3 sets of each

Thursday, June 14, 2007

Hams and Calves:

Nice mix up today, felt strong.

Leg Curl: 2 warms, 55/7 60/4
Angled LC: 2 sets to failure
Stiff Leg Bar: 1 warm, 225/8 245/8,7
Bar Lunge long stride: 95/10,10
Calf Raise: singles 25/14,11,9 drop set no weight
3 way calf: 1 set

Wednesday, June 13, 2007


Nice to do a little more work when I just do arms. Good pump and nailed them fast.

Short Bar Curl: 2 warms, 90/8 110/6,6
Close grip press: 2 warms, 165/8 175/6,7
Alt Db Curl: 40/10 45/7 drop sets
Rope Pressdown: 35/10 45/9,8
Con Curl: 30/13,11
1 arm pressdown: 17/15 20/9
Side ab work: 5 sets

Tuesday, June 12, 2007


Mix things up today, and it was a great back workout. Wicked pump!

Pullups: 9,9,8,7
T bar row: 2 warms, 180/8 205/4 180/6 135/11
Lat Pulldown underhand: 100/10 105/10,9
Db Deads: 115/8,9,8
Cable abs: 4 sets

Monday, June 11, 2007


Still a little sick, but working the chest does not take a much O2 as legs!

Slight In. Bar: 2 warms, 175/8 195/6 205/6,4 quick drop set
Flat Db: 75/10,8,8 65/11
Chest Dips: 3 sets to failure
In Db Fly: 45/12,10,9

Sunday, June 10, 2007


After waking up this morning, I was feeling sick and tired. The good news is that my son is better, and I was able to train tody.
After my posing class, I was up for it, and motivated.

Back to front squats, but didnt go as heavy and focused on the reps.

Leg Ext: 60/12 70/12 80/12
Front Squats: 1 warm, 205/8 225/8 235/8 185/9
Leg Press close stance: 315/10 405/10 450/11,11
Split Squat: 95/12,11
Low ab works: 3 sets

Saturday, June 09, 2007

Unplanned Rest Day!

Sometimes these things happen.
As I was putting my pre workout shake together, my son woke up and was burning up! He had a fever of 104, so being pretty scared we took him to the ER. Long story short, he is ok. These things put do happen, and I am just happy I was there for him.

Friday, June 08, 2007

Check in:

BW: 159, BF: Forgot to take it! Either way, it was good to see the drop.

Delts and Biceps:

Strong workout today. Again made gains from the last one. Tomorrow starts a 2 rotation of the 6 day split again.

Mid Incline Db Delt Press: 2 warms, 85/8,8,6 65/10
Seated Side Lateral: 1 warm, 35/10 40/9 drop set
Front Raise Bar: 1 warm, 65/10 75/9 drop set
Cable Curl: 2 warms, 55/10 60/7
In Db Curl: 30/7 25/8 20/10
Floor Ab work: 6 sets

Thursday, June 07, 2007

Rest Day!

Felt good to take a day off!
Altough I have been in front of the CPU most of the day putting together a new website,

Check out the new blog,
and you can get sups at a great deal!

Wednesday, June 06, 2007

Back and Hams:

Felt good going into the workout. But becames sluggish. It was from the fact that my legs were still sore and I just did back on Sat! So, I didnt push it as hard and kept it lighter.

Lat Pulldown wide: 3 warms, 150/7,6 drop set
Db Bench Row, ss with Close Pulldown: 3 x
Deads: 185/10,21
Leg Curl: 2 warms, 50/7,5 drop set

Tuesday, June 05, 2007

Chest and Triceps:

Mid Incline Db: 3 warms, 85/8 95/7,8 75/10
Flat Bar: 1 warm, 165/8 175/7,7 2 fast drops
In Db Fly: 1 warm, 50/10,8
Tricep Pressdown: 1 warm, 60/8 70/7,7
Db Ext: 30/5 25/7 20/9

Another good chest workout and made progress from last week. The great news is the shoulder is not flaring up!

Monday, June 04, 2007

Quads and Calves:

Walk lunge: 35/12 45/12 55/12,12
Squat: 2 warms, 255/8 275/8
Leg Press feet close: 1 warm, 405/11,12
Calf Raise: 2 sets BW to failure, 2 sets singles to failure
Side ab work: 4 sets

Leading off with lunges really kick your A**! Made some increase from last week with this routine, we will see if I am as sore.

Sunday, June 03, 2007

Delts and Biceps:

Strong morning workout!

Incline DB Delt Press: 2 warms, 75/8 85/7,6 75/8
Seated Laterals: 1 warm, 35/10 40/8 30/12
Front Raise bar: 1 warm, 65/10 75/8 55/12
Cable Curl: 2 warms, 55/10,8
In Db Curl: 30/7,6 3 consecutive drops

Saturday, June 02, 2007

Back and Hams:

Nice workout today. Have not done regular deads in a while so it was a challenge. These are harder than doing the deads with the trap bar.

Lat Wide: 3 warms, 145/8 150/6 drop set
Deads: 1 warm, 275/8 365/6,7 315/8 225/11
Db Bench Row
ss with
Closs Pulldown 3x
Leg Curl: 2 warms, 50/6,4 2 fast drops
Upper Ab work: 4 sets

Friday, June 01, 2007

Rest Day!

Check in:
BW: 161
BF hand held: 10.6 percent
Calipers: 4.8

Strange that the weight is up a pound and so the hand held bf reflects that also.
But the good news, is that the calipers were down a full mm for 3 weeks ago. Not going to worry about it, just plugging along.
Regardless, I will be making a change in the diet. I am going to carb cycle a little bit. The big change will be less carbs on my rest days, keeping them the same on all other workout days with the exception of when I do delts or arms where there will be a slight drop.

Thursday, May 31, 2007

Chest and Tri's:

Slight In Db: 3 warms, 85/8,8,6 75/8
Flat Bar: 1 warm, 165/8 175/7,6 rest pause drop 2 x
In Fly: 1 warm, 45/11,10
Tricep Pressdown: 2 warm, 65/9, 70/8
Db ext: 30/5 25/8 20/11

Good workout, did a little more volume with the chest without over training it.
Felt great!

Note: Legs are really sore from yesterday!

Wednesday, May 30, 2007

Quads, calves, low abs:

Really mix things up today. Tired but from not lack of sleep so who knows!
Once I got started, the quads become super tight. Started off with walking lunges. This really put the focus on the squats in which the entire leg muscle was pre exhausted.

Walk Lunge: 30/12 40/12 50/12 55/12
Squat: 185/8 225/8 245/8 265/8
Leg Press: 1 warm, 40/10,13
Light Calf work: 3 sets, still sore from 2 days ago
Low abs: 4 sets

Tuesday, May 29, 2007


Again made gains for last time I did this workout. Tomorrow is back to two rounds of the 4 day split. Looking forward to it.

Db Delt Press: 3 warms, 85/6,6 65/9
Db Shrug: 95/11,8 85/11,10,9
Side lateral up and down: 3 x
Front Raise Bar: 55/10 65/9,9

Monday, May 28, 2007

Hamstrings and Calves:

Made some decent gains today! Really in tuned with both hams and calves.

Leg Curl: 2 warms, 55/8 60/5
Angled LC: 40/8 25/12
Wide Leg Press: 2 warms, 360/12 385/10
Db LC: 40/11,9,8
Weighted Calf Raise: 115/20,14,13,9
BWL 2 sets to failure, singles 1 set to failure

Sunday, May 27, 2007


I actualy slept in today, and it helped the workout.

1 arm cable curl: 2 warms, 25/12
1 arm tri press: 2 warms, 25/10
Short Bar curl: 1 warm, 90/8 100/8 70/10
Short Bar tri ext: 2 warms, 85/7 70/10
Alt Db Curl: 40/10,8
Rope Pressdown: 35/10 45/8 drop set

Side ab work: 4 sets

Saturday, May 26, 2007


Great back training today and made nice progress since last time I did this routine last week.

Trap Bar Deads: 3 warms, 315/6 365/6,8 275/12
Rope Pulldown: 1 warm, 110/9,8,8
Bent over rows: 155/10 165/9,9
Lat Pulldown wide: 100/11,10 90/13

Friday, May 25, 2007

Rest Day!

After a great week of training, a day off is nice.

22 weeks out Check in: BW: 160, Hand Held BF: 9.8 percent.

Content with the current BW, but thought the Hand Helf BF would have been lower.
Again, looking at the big picture, things are going well. 12 weeks back, I was at 165 with a BF of 11.8. That traslates to mostly fat loss

Thursday, May 24, 2007

Chest and Abs:

Focused more on reps today, and didnt go as heavy for the first exercise.
All in all, the workout was great.

Flat Db Press: 3 warms, 85/
In Db Press: 75/7,7, 65/8,8
Dips: 3 sets to failure
Flat Fly: 45/10 40/11
Cable Abs: 4 sets

Wednesday, May 23, 2007


The past few days the workout have been extremly good. Today was no exception.

Squat: 2 warms, 225/8 315/5 335/3 355/3 225/12 135/14
Hack Squat: 1 warm, 205/8 245/6 205/11
Leg Ext: 60/12 70/11,9 50/14

Was spent!

Tuesday, May 22, 2007

Delts and Abs:

Really focused today. Felt great.

Db delt press: 2 warms, 75/6 85/5,5 65/10
Db Shrug: 95/10,9 85/11,10 drop set
Sider lateral up/down: 3 x to failure
Front Raise: 50/10 60/8,8 (was spent before these)
Low ab work: 3 sets

Monday, May 21, 2007

Hams and Calves:

Good workout today in which I nailed both hams and calves.

Lying Leg Curls: 2 warms, 55/7,6
Angled LC: 2 drops to failure
Wide Leg Press: 2 warms, 315/9,10
Db LC: 1 warm, 40/8,8
Weighted Calf: 110/20,14,13,12
BW calf: 2 sets to 50 plus
1 leg: 1 set to failure

Sunday, May 20, 2007

Arms and abs:

Another early and sort of feeling sick workout today. But the pump was fantastic. Next time I do this routine will a another set or two.

1 arm cable curl: 2 warms, 25/9
1 arm pressdown: 2 warm, 22/9
Short Bar Curl: 70/8 90/8,8
Short Bar Tri Ext: 50/8 70/10 80/7
Alt Db Curl: 40/9,8
Rope Pressdown: 30/10 42/9
Weighted side bends: 40/15,15,15

Saturday, May 19, 2007


Trained at 8am this morning! Slow start since I only had one meal, and feeling congested from a little head cold. But finished really strong with a great workout.

T Bar Deads: 3 warms, 315/6 365/5 385/4 275/10
Rope Pulldowns: 1 warm, 100/10 105/10,9
Bent Over Row: (was spent) 155/9,10,10
Lat Wide Pulldowns: 100/9 90/11,10
Little calf work: 3 sets

Friday, May 18, 2007

Chest and abs:

Started off slow today. Might be from lack of sleep and allergies. But finished the workout strong with a nice pump.

Flat Db Press: 3 warms, 85/8 95/7,6 85/6
In Db: 75/8,7 65/9,8
Dips: 3 sets to failure
Flat Fly: 40/10,11,10
Cable Abs: 4 sets

Wednesday, May 16, 2007

Quads and abs:

Have not lead off with squats in over a month. But the workout went well.

Squat: 2 warms, 225/5 275/5 315/3 335/3,3 225/12
Hack Squat: 2 warm, 225/7,9
Step Ups: 50/12,15
Leg Ext: 50/18,15
Low ab work: 3 sets

Tuesday, May 15, 2007

Delts and Bi's:

Felt strong this morning and made some gains from the last time. Mixed it up a bit and tried a new trap exercise doing shrugs on an incline bench.

Push Press: 2 warms, 145/6 165/6,6 115/12
Front Raise Db: 1 warm, 35/8,9,9
Db Shrug bench: 55/11,11,10,8 drop set with standing
Side lateral ladder: 1 x 3 up and 2 down
In Db Curl: 2 warm, 40/7 45/5
Cable Curl: 45/10 40/11,10
Side ab work: 3 sets

Monday, May 14, 2007

Back and Hams:

Lat Wide Pulldown: 2 warms, 130/8 135/7,7 drop set
T bar row: 1 warm, 160/8 195/5,5 135/12
Lat Pull palms up: 4 descending sets to failure
Leg Curl: 1 warm, 45/8 50/7,5
Leg Curl Angle: 2 sets to failure
Bar step lunge (long stride): 1 warm, 95/12,12

Good workout today. I tried bar step lunges the first time to hit the hammies. The idea is to take a long stride to put the focus on them. I nice finisher.

Sunday, May 13, 2007

Chest and Tri's:

Slight In. Bar: 2 warms, 175/8 200/6,6,6
Flat Db: 75/10,8,7 65/9
In Fly: 1 warm, 45/11,9
Rope Pressdown: 1 warm, 35/10 40/8 drop set
Bar Ext: 50/10,9,8
Cable Abs: 5 sets

Another early workout today. Made some gains and felt good.

Saturday, May 12, 2007

Quad and Calves:

Leg Press: 135/20 270/20 360/20 405/15,15 315/15
Leg Ext: 75/8 80/8,8 75/9
Walk Lunge: 40/12,12
Calf Raise: 6 working sets
Low Ab work: 4 sets

Real early workout due to busy day. It was a slow start but I was burning and pumped at the end. Made some progress from the last time I did this workout.

Friday, May 11, 2007

Rest Day!

Check in:
BW: 161.5
BF: Hand Held= 9.9, Calipers= 4.8 droped a couple of mm since last time.
So, average of 7.5.

Content with current results.
I realize that I may not gain much muscle from last contest, but I think I can hold onto more. If so, the would be beneficial.

Pictures taken for the 24th week mark,

Thursday, May 10, 2007

Delts and Biceps:

Push Press: 2 warms, 125/8 155/6,7 115/12
Seated Side Lateral: 1 warm, 35/8,9,8
Db Alt Front Raise: 1 warm, 30/8 35/8,6 (have not done these in years!)
In Db Curl: 1 warm, 35/8 40/7,6
Cable Curl: 40/10,11,11
Wrist Curls: 2 sets

Good workout today. Little tired from lack of sleep. We enjoy the day off tomorrow!

Wednesday, May 09, 2007

Back and Hams:

Lat wide pulldown(angled bar) 2 warms, 130/8 135/6,5 drop set
T Bar Row: 1 warm, 160/8 185/6,6 135/12
Lat Underhand Grip: 100/10,9 75/13
Leg Curl: 1 warm, 45/8 50/6,5
Angles LC: 35/8 25/10
Stiff Leg with Trap Bar: 1 warm, 185/10 225/10

Good intense workout.

Tuesday, May 08, 2007

Chest, Tri's and abs:

Slight In Bar: 2 warms, 175/8 195/6,6,6
Flat Db: 1 warm, 85/8,6 65/10
In Fly: 1 warm, 45/12,11
Tri Bar Ext: 1 warm, 65/10,9,9
Rope Press: 30/11,10,9
Ab work: 4 sets

Monday, May 07, 2007

Qauds and Calves:

Mixed it up today and back on 2 rotations of the 4 day split.

Leg Press: 180/20 270/20 360/20 405/12,12 315/12
Leg Ext: 70/8 80/8,8,9
Walk Lunge: 40/12,12
Calf: 2 warms, 1 leg raise 45/8,6 drop set

Sunday, May 06, 2007


Side lateral: 3 warms, 45/8 50/5 35/12
Slight in delt press: 1 warm, 75/10,8,8
T bar shrug: 135/12 155/12 175/11,11
Rear delt raise: 1 warm, 20/11,10

Good solid workout today!

Friday, May 04, 2007

Check in:

BW: 162.5 BF hand held: 10.3 percent

Happy with current results. As I look back, most of the weight loss is from body fat! And, I am starting to feel tighter in the mid section.

Hams and Calves:
Felt strong today! Tomorrow will be an off day. Going to help a client at a show. Then pick things up on Sunday with 2 rounds of the 4 day split.

Stiff Leg Db: 3 warm, 115/8 1335/6,6
Leg Curl: 1 warm, 45/9,6 drop set
Leg Ball: 3 sets to failure
Stand Calf: 100/20,16,15 then body weight: 25,25
Sinlges: 1 set to failure

Thursday, May 03, 2007

Arma and abs:

The left forearm acting up again, but this time the pain is medial to the body. Point blank, its from holding my son who is now 25 pounds! So I took it easy on the bar curls.

Bar curl: 2 warm, 95/8,8,8
Tri Pressdown: 2 warms, 80/8,8,7
Alt Db Curl: 40/8,8,6
Close grip bench: 1 warm, 165/8,8
Con curl: 30/13,10
1 arm rope pressdown: 20/12,11
Cable ab work: 4 sets

Wednesday, May 02, 2007


Stayed away from deads today. My legs are still sore from the previous workouts, plus some tightness in the back.

BW Pull ups: 6,6,7,6,6,6
Bent over rows: 2 warms, 205/8 225/5 185/9
Close grip pulldowns: 1 warm, 100/11 110/8,8
High Pulldown: 35/12 40/10 35/11

Tuesday, May 01, 2007


In Db press: 3 warms, 85/8 95/5,5 85/6
Flat Db Press: 75/8,8,8 65/9
Dips: 3 sets to failure
Slight In Db Fly: 40/13,12

Pretty good today. Felt a nice pump. I think the AP is starting to kick in.

Monday, April 30, 2007

Quads and abs:

Leg Ext: 60/12 70/12 80/12
Front Squat: 1 warm, 225/7 275/5,4 185/11
Leg Press feet close: 1 warm, 385/10 430/11,10
Leg Ext: 3 descending sets to failure
Low ab work: 4 sets

I got more of an ab workout from the front squats. On of the best overall body exercises out there.

Sunday, April 29, 2007


Side lateral: 2 warms, 40/6 45/7,7
HIgh incline delt press: 1 warm, 75/9,8,7
Trap Bar shrug: 1 warm, 185/10,9 drop set
Rear delt raise: 15/14,12,11

Nice workout today, with no pains.

Saturday, April 28, 2007

Hamstring and Calves:

Stiff Leg Db: 3 warms, 105/10 125/7,7
Leg Curl: 40/8 50/8,6 drop set
Leg Curl Ball: 3 set to failure
Stand Calf Raise: 90/23,14,14
BW: 23,15,15

Nice workout today, really felt the hammies.

Friday, April 27, 2007


Today was suppose to be a weigh in, but did not bother since I was off the diet the last two days. I added Anabolic Pump back in since being off of it for 1 month.

Home alone with my son, so the workout was rushed!

Bar Curl: 2 warms, 95/8 115/6,6
Close grip bench: 2 warm, 165/8 175/7,7
Super setted Db Curl and Tricep Pressdown, 3 x
Con Curl: 25/12,10
1 arm rope press: 17/14 20/10

Great pump today, most likely from the super sets. and stength wsa pretty good conisdering I have not done the two lead off in weeks.

Thursday, April 26, 2007

Rest Day today and yesterday!

The family had a great time at Great Wolf Lodge. My wife and I felt like kids again.
Of course the diet was way off! But it felt good to take a 2 day off period from training, meal planning and supps. So back to work tomorrow with a fresh head.

Tuesday, April 24, 2007


Pull ups: 6,6,6,6,5,5 (wanted 6 x 6, but just missed)
Deads: 1 warm, 275/8 365/5,6 275/10
Close Pulldown: 1warm, 100/10 110/8,8
1 arm row: 1 warm, 75/10

Good workout today with a nice pump.

The next two days, the diet will not be tracked but will not get crazy. Going away for the day and night, so no training the next two days.
This coming Sat will be 26 weeks outs from the show. I am still holding off on pictures for 2 more weeks, then will take them every 4th week to track progres. I will then decide at the 16 week mark if I will compete or not.

Monday, April 23, 2007


In db press: 3 warms, 85/8,8,7
Flat Db: 85/7 75/7 65/9,9
Chest Dips: 3 sets to failure
Slight In Fly: 40/12,10

Nice workout today, and the left shoulder did not act up!

Sunday, April 22, 2007


Leg Ext: 2 warms, 75/12
Front Squat: 2 warm, 255/6 275/4 185/10
1 leg press: 1 warm, 180/10 190/10 drop set
Split Db Squat: 85/14 95/12

Good to mix things up today, and pushed it on the front squats.

Saturday, April 21, 2007

Delts and Biceps:

Nice gains today even I trained much earlier than usual!

Db Press: 2 warms, 75/9,7,7
Seated Side Lateral: 1 warm, 35/9 40/7 30/11
Front Raise: 1 warm, 65/9 75/8,8
In Db Curl: 1 warm, 35/8 40/7,6
Cable Curl: 40/9,8,9

Friday, April 20, 2007

Rest Day!

I weighed in at 162.5 this morning but forgot to use the handheld BF device.

Although, I used the calipers yesterday, and I was down 1mm in the abs.

Thursday, April 19, 2007

Back and Hams:

I wanted this to be a rest day, since my legs are still sore and that I hit back only 4 days ago. But, I will be rest tomorrow and maybe Saturday.
So, I did deads at the end of the workout, and kept it low volume.

Lat Wide: 2 warms, 130/8,8,7
Db Bench: 1 warm, 65/10,9,8
Deads: 1 warm, 275/6,8
Leg Curl: 2 wrm, 50/7,6 2 drops