Wednesday, February 28, 2007

Back and calves:

Slow start to the deads. I think I made too big of a jump or did not rest long enough for the last heavy set. But I did two nice drop weight to finish it off.

Pull ups" 10,9,7,6
Deads: 3 warms, 385/2 315/8 225/12 on plate
Db Bench Row: 1 warm, 65/10,9,8
Close Pulldown: 90/12,11
Calf work: 6 sets

Tuesday, February 27, 2007

Chest and Abs:

Felt good going into the workout, but had a hard time loosening up the shoulders and resulting in not feeling the exercises that great.

In DB: 3 warms, 85/8,8
Flat Db: 75/8,8 3x drop
Dips: 3 sets
PIP press: 45/11
Cable Abs: 3x

Monday, February 26, 2007


Squat: 3 warms, 365/3 385/2 225/10 135/16
Leg Press: 2 warms, 450/10,8
Wall Ball: 65/12,12
Step Lunge: 35/14

Great workout today. Wanted to try heavier weight with the squat, and got 2 reps with 385, was not pretty. So I repped out with lighter weight without rest.


Rest day, cardio 23 min on the bike

Saturday, February 24, 2007


Bar curl: 3 warms, 115/6,6
Tri Pressdown: 3 warms, 90/6,4
Alt Db Curl: 40/10,8 drop set
Db ExtL: 30/10 35/7 drop set
1 arm cable curl: 15/16
1 arm cable press: 15/14
Low abs: 4 sets

Friday, February 23, 2007

Weigh in: 163.5

Ahead of schedule with weight loss but still at a comfortable weight for strength. I do not want to be below 160 by April. So the monitoring will be based on eating more if needed.

Delts and Hams:
Db Press: 3 warms, 85/8,6 drop set
Seated Side Lateral: 2 warm, 35/9,8
Front Raise: 2 warms, 70/9,8
Leg Curl: 2 warms, 55/6,4 2 drops
Wide LP: 1 warm, 350/10
Db LC: 30/12,12

Thursday, February 22, 2007

Back and Calves:

Pull Ups: 10,8,7,7
Deads: 3 warms, 375/4,4 275 off of plate for 9
Db Bench Row: 1 warm, 65/9,9 drop set
CLose row: 90/11,9
Calf work: 6 sets

Wednesday, February 21, 2007

Chest and Abs:

Didnt break any numbers today, but it was a great chest workout.

In Db Press: 3 warms, 95/7,5 drop set
Flat Db: 85/6 65/9,7 55/10
Dips: 2 sets
Mid In PIP: 40/11,9
Cable abs: 3 sets

Monday, February 19, 2007


Went into the workout a bit stiff. Most likely from Fridays deads. I didnt hit the numbers on the squat do to a tired low back, but finished strong.

Squat: 4 warms, 335/3 375/1 3 drops
Leg Press: 2 warms, 40/12,11
Wall Ball: 65/12,10
Step Lunge: 30/16

Sunday, February 18, 2007


Still a little tired and worn down a bit. So I did 2 movements for each bi and tri.
Did get a nice pump and challenge myself. May take tomorrow off.

Bar Curl: 2 warms, 95/6 115/5,5
Tri Pressdown: 2 warms, 80/6 90/5,4
Alt Db Curl: 40/10,9 drop set
Db Ext: 30/10 35/6 drop set

Saturday, February 17, 2007

Delts and Hams:

Db Press: 3 warms, 85/6,4 drop set
Seated Side Lateral: 1 warm, 30/10 35/8,8
Front Raise: 1 warm, 60/10 70/8,8
Leg Curl: 2 warms, 55/5,4 drop set
Wide Leg Press: 2 warm, 315/13

Not a bad workout, but didnt sleep well last night and felt burnt out during the workout.

Friday, February 16, 2007

Back and Calves:

Weigh in: 165.5, content with the body weight, but I forgot to do the BF.

Again, have not done this workout for over a month plus. Happy with the lifts especially since I trained later in the day that was hectic.

Pull ups: 10,7,7,6
Deads: 3 warms, 365/4 405/2 225/14 on plate
Db Bench Row: 1 warm, 65/10,9
Close grip row: 95/12,11
Calf work: 6 sets

Thursday, February 15, 2007


The workout started off good, but faded fast due to being sick all day yesterday and with no food in my body except for what I ate today.

In Db Press: 3 warms, 95/7,5 drop set
Flat Db Press: 85/5 65/9,9
Dips: 2 sets, faded out on these
Flat Fly: 40/10,9

Wednesday, February 14, 2007

I was scheduled to train chest today, but woke up feeling lousy. Nothing in specific, just an all over ache. The good news is that the snow prevented some clients to come out, so I can get some sleep.


Rest Day

Monday, February 12, 2007


The last time I did this workout was 12/30/06. I was able to squat more than what I left off with over a month and a half.

Squat: 4 warms, 335/3 365/3,3 drop set
Wall Ball Squat: 1 warm, 65/12,12
Close Leg Press: 1 warm, 360/14 (this was tough since my legs were so pumped!)
Step ups: 50/15

Sunday, February 11, 2007


Mix things up today for the workout. Did isolation first and with few sets. End result and great pump and burn.

Saturday, February 10, 2007

Delts and Hams:

Push Press: 2 warms, 155/8 185/4 (had to try it!) drop set
Side lateral Cable: 2 warms, 22/10
Bench Rear delt raise: 20/10,11,10
Db Shrug: 1 warm, 85/9 65/14
Lying Leg Curl: 2 warms, 50/8,5 2 drop sets

Friday, February 09, 2007

Back and Calves:

Weigh in: 166.5, Hand Held BF: 12.2, Caliper BF: 6.8

Since I think both are probably, off, I will take the average, 9 to 10 percent.

Lat Pulldown wide: 3 warms, 150/6 155/6 drop set
T Bar Row: 2 warm, 190/6,5 drop set
Db Deads: 1 warm, 115/10,10
Lat Under: 100/12,10
Calf Work: 5 sets

Thursday, February 08, 2007

Rest Day.

Tried to have less carbs since I didnt do any type of training. This will take a few weeks to adjust.

Wednesday, February 07, 2007


This is becoming kind of funny, but hit a new PR with my slight incline db press.

Slight Inc Db Press; 3 warms, 105/6,4 drop set
Flat Bar: 2 warms, 175/6,6
Dips: 2 sets to failure
In PIP: 45/11,12
Cable Abs: 3 sets

Tuesday, February 06, 2007


Again, setting PR's or lifts I have not done in a while! May not seem like a lot on the leg press, but for those who have used the machine, know that its much harder than commercial leg presses.

Leg Press: 3 warms, 640/6 675/7 700/4
Squat: 2 warms, 315/6 drop set
Leg Ext: 3 sets while doing 5 sec holds.
2 sets straight leg raises.

Monday, February 05, 2007


I will now post weight and bf each week. The past month plus I have made some nice gains. I will focus on dropping BF now.

In Db Curl: 2 warms, 45/6 50/4 drop set
Lying Tri Bar Ext: 2 warms, 90/6,5 drop set
Cable Curl: 1 warm, 60/9,8
Rope Press: 1 warm, 45/8,8
Con Curl: 35/12
Db KB: 30/12


Hams and low abs:

Make up from the day before. I stayed away from stiff legs due to back tightness.

Single LC: 2 warms, 35/9
Lying LC: 1 warm, 45/9,5 2 drop sets
Low abs: 3 sets

Saturday, February 03, 2007


Hit PR's on the push press, but I will wait till tomorrow to hit hammies. Back is tight from yesterdays training.

Push Press: 3 warms, 160/7,7 drop set
Side Lat Cable: 1 warm, 20/10,9
Bent Raise on bench: 1 warm, 20/11,9
Db Shrugs: 65/14,13

Friday, February 02, 2007

Back and Calves:

Lat Wide Pulldown: 2 warms, 150/8,6
T Bar Row: 2 warms, 180/6,6 drop set
Db Deads: 105/12,10,12
Lat Close Under: 110/9 100/10
Calf Work: 5 sets

Another great workout. Nailed a goal with the T bar rows!

Thursday, February 01, 2007

Chest and Abs:

Not sure what is going on, but the lead off exercise for the last fews days have been stronger than usual. I dont consider myself to be a strong bodybuilder, but relatively to my past strengh at this body weight, things are up, I think the AP is kicking!

Mid Db Press: 3 warms, 105/5,4 drop set
Flat Bar: 2 warms, 165/9,8
Dips: 3 sets to failure
PIP In Press: 45/12,12
Cable Abs: 3 sets


Rest Day