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.