Friday, May 30, 2008

Delts and Tricep workout:

Made some nice gains today from last session, and felt super focused. there is a difference using the ZAP. And really looking foward to using it for both Back and Leg day!
Just did some light tricep workout again as the elbow pain is still there but improving.

Db delt press: 2 warms, 75/6 85/6,6 drop set X reps!
Barbell shrug: 2 warm, 205/8 225/8 drop set
Front raise bar ss
with Db side lateral: 3x
Tricep Dips: 2 sets
Double DB kickback: 1 warm, 25/11,10
1 arm overhead db ext: 1 set to failure.

Cleaned out the pond!!

Thursday, May 29, 2008

Biceps and Hammies workout:

Got my ZAP today, and took half dose since I am sensitive to caffiene. I will build it up, but man, the workout was intensified without jitters!
Good work Doug and the CORE crew!
Hit great numbers again and will only continue too.
And just a side note, the diet is now clean.

Barbell curl: 2 warms, 95/6 115/6 125/5 drop set
Alt Db curl: 35/8 40/8,7
! arm cable curl: 17/12 22/10
Lying Leg curl: 2 warms, 55/6 60/6 2 drop sets
Wide leg press ss
with Stiff leg bar: 3x
7 min cool down cardio.

Wednesday, May 28, 2008

Back and calve workout"

Earlier workout than usually, but it didnt matter when it came to strength. Really toasted the back up today. Felt great.

Lat pulldown wide (bent bar): 2 warms, 140/8 150/8,7 drop set
Bent over row: 2 warms, 205/6 225/5 185/11
Db deadlift: 1 warms, 105/10 125/9
Close pulldown: 85/15 95/12,11
Calf raise: 90/23,16,13 then 3 sets without weight.
Side ab work
Light bike: 7 mins

Mowed the yard!

Tuesday, May 27, 2008

Chest workout:

Little sore going in the workout (shoulder and elbow), but once the blood was flowing, made gains again.
Really happy on the ways things are going lately. Now I just have to figure out how to rest my elbow tendons! LOL

Mid incline bar press: 3 warms, 185/6 205/6,6 drop set
Flat db press: 75/8,9,7 65/9
Chest dips: 3 sets to failure
In db fly: 45/11,10, then rack push ups
Light cardio 7 mins.

Monday, May 26, 2008

Quad workout:

Had a nice break the last two days down at the beach beach. Didn't make it to the gym yesterday morning, as the weather was just too nice.

Tore it up today and made gains from the last workout. Having some anger is always a motivator and letting it go in the workout is ideal. So it happened.

Leg press: 3 warms, 450/10 540/7,8
Squat ATG: 2 warms, 225/5 255/5 275/5 135/20
Db Step ups: 40/10 50/10
Leg Ext w/pause: 60/14,13
Low ab work
10 min light cardio

Saturday, May 24, 2008

Well, planned rest day today. And after work, going to the the shore for a couple of nights.
Planning on hitting the gym tomorrow and doing a quad workout first thing in the morning in Ocean City, NJ.

Friday, May 23, 2008

Back and shoulder workout:

Shazzam, nailed it today with all sorts of energy. Again, faster pace workout, but it didnt lead to any restrictions on moving weight from last time through. Made gains across the board. Soon, I will be breaking PR's again.

Lat pulldown: 2 warms, 145/6 165/6 170/6 drop set
Bar deads: 2 awrms, 275/8 315/8 365/5 drop set with 225 and CHAINS!
Db Bench row: 1 warm, 60/10,10
Upright row cable: 1 warm, 60/8 70/9,8
Side lateral up/downs: 3 sets to failure

WII FIT for 20 min

Thursday, May 22, 2008

Chest and arms:

Felt really good today and had a great workout. I still have the tricep pain but kept it lighter and burn them out with a couple of exercises that dont irratate it as much.
Had a nasty pump in the chest and biceps!

In bar press: 3 warms, 175/6 195/6 205/5 2 burn out sets with CHAINS
Db press: 75/8,8,8
Chest dips: 3 sets to failure
Barbell curl: 2 warms, 105/6 120/5 drop set
Double Db kickback: 2 warms, 30/6 35/6 drop set
Rope curl ss
with 1 arm db ext: 3 x

Wednesday, May 21, 2008


Made gains on everything from last time. Wicked pump and faster pace workout.
I like using Powerfull pre workout and its an elevating feeling with Recreate.

Now, I can wait to start CORE's ZAP

Leg press: 2 warms, 405/8 520/8,8 360/16 feet close
Squat with chains: 1 warm, 185/8 205/9 drop set
Stiff leg deadlift: 1 warm, 85/8 105/8,8
Db leg curl: 1 warm, 35/9,8
Calf work: 5 sets
7 min cool down.

Will cut the yard today!

Tuesday, May 20, 2008

Rest Day:

Cardio on the bike for 25 min
Weighted Ab work.

No yard work, its raining, again!

Monday, May 19, 2008

Delts and triceps:

Solid workout today, and becoming more and more focus. Seeing the results from the last pro show, sparked my motivation a little bit more and realize I need to hit it hard.
Did barbell shrugs for the first time in many months. Did each rep slow and controlled.

The only set back was taking it easy on the triceps. Basically, I was just mixing things up to see what doesnt hurt the elbow tendon.

Db delt press: 2 warms, 75/6 85/5,5 drop set
Bar shrug: 2 warm, 205/6,7 drop set
Front raise bar ss
with seated side lateral: 3 x
mix of tricep work.
10 min light cardio

Sunday, May 18, 2008

Bicep and hammstring workout"

Have done this combo in about a year. I like it since each bodypart has nothing to do with each other, and I can get the most out of the lifts.
Great pump and burn today.

Barbell cur: 2 warms, 85/6 105/6 115/6 drop set
Alt seated dbcurl: 35/8,9,9
1 arm cable curl: 15/12 20/12
Leg curl: 2 warms, 55/6 60/4 double drop set
Stiff leg bar ss
with db leg curl: 3 x
7 min cool down.

Saturday, May 17, 2008

Back and Calves workout:

Nice and focused today. I dig this routine and have not done it in a while.
Made gains on the pulldown from last time.

Lat pulldown wide: 2 warms, 145/6 165/6,6 drop set
Bent over rows: 1 warm, 185/8 205/7,7
Db deadlift: 1 warm, 105/8,10
Close grip pulldown: 95/15,12
Calf raise: 90/19,13,9 3 sets body burn outs.
10 min coold down cardio

Weigh in: 170
No change from last week, but feel tighter.

Friday, May 16, 2008


Feeling really good but the elbow pain was acting up on the first movement. Its the tendon leading to the top of the elbow.
I bought an elbow brace/wrap, but didnt do jack! Anyway, I pushed on and it was a great workout.

Mid Incline Bar press: 3 warm, 1756 195/6,6 drop set
Flat db press: 75/8,8,7 65/8
Chest Dips: 3 sets to failure
In db fly: 45/10 40/12
12 min light cardio.

Thursday, May 15, 2008


I decided to rotate a 3 day and 5 day split. Nothing like getting both of best worlds. With the 5 day, I am getting a little more volume and rest between muscle groups, but more importantly, I get more focus on the muscle group.
Today I just did quads.

Leg Press: 3 warms, 495/8 540/6,6 360/16
Squat: 2 warms, 225/8,8
Step ups: 30/10 40/10
Leg Ext: 60/13,11

I was baked!

Wednesday, May 14, 2008

Rest Day from the weights.

Did a lot of work outside and cutting the yard.
My cardio for the day!

Back and traps are really sore from the deads yesterday, great stuff.

Tuesday, May 13, 2008

Back and delt workout:

Fantastic workout from the first warm up set to the last burnout. First time hitting deads in over 2 months! Felt great doing them and looking foward to moving more normal weight.

Lat pulldown wide: 2 warms, 140/6 160/6,6 drop set
Deads: 2 warms, 275/8 295/8
Db bench row: 1 warm, 60/10,9
Upright cable row: 2 warm, 65/9,8
Side lateral up/downs: 3 sets
Ab work

Notes: finished up USP Labs test booster and it sure did help me get back on track. Looking forward to using it in the furter. I also increase the morning dose of Recreate. I had a nice get up a go feeling but not jittery. And since I am done with the T booster, I will start using Powerfull again.

Monday, May 12, 2008

Chest and arms:

New round and it was good. Although, I did skip over triceps since the elbow ligament pain had acted up over the last couple of weeks and today more so. Hurts on presses too! Either way, pushed on through and burn the chest and biceps up.

In bar press: 2 warms, 165/6 185/6,6 135 with chains/12
Flat db press: 75/8,8 65/10
Chest dips: 3 sets to failure
Barbell curl: 2 warms, 85/6 105/6,6
Rope cable curl: 2 warm, 45/9,8
10 min cool down

Sunday, May 11, 2008

Leg workout:

New round of exercises today and it went great. Led off with leg press for the first time in over 2 months. Although the strength was off a bit, the pump and feel were on. I also used the chains for the squats today. They add about 20 pounds to the weight on the bar.

Leg press: 3 warms, 450/8 495/8,9
Squat with chains: 1 warm, 185/8,10 drop set
Stiff leg db: 1 warm, 85/8 95/8,8
Db leg curl: 1 warm, 40/11,10
Calf work: 6 sets of high reps
Ab work: 5 sets mix

Friday, May 09, 2008

Back and shoulder workout:

Finished up this rotation and bamm, it was a great workout. Made gains again.
I plan on doing another 3 day split rotation and then may spread things out.

Lat pulldown palms up: 2 warms, 140/6 160/6,6 drop set
T bar row: 2 warms, 160/8,8
Rope pulldown ss
with rack pull ups: 3x
Side lateral: 2 warms, 40/6,8
Front raise with chains ss
with rear delt raise: 3 x
7 min cool down cardio

Will be starting Recreate by USP Labs tomorrow. Time to shed some fat!!!!

Thursday, May 08, 2008

Chest and arms:

Nailed it today with skin bursting pumps and gains.
I also used the chains again on my drop set of flat bench, makes the positive much harder. I left the workout wanting more even though I exhausted the muscles.

I recently bought two pairs of 7 ft chains, one 1/4 inch and 1/2 inch to incorporate into the training.

Mid In Db press: 2 warms, 85/6 95/5,5 drop set
Flat bar press: 2 warms, 165/8 drop set with chains
In db fly: 45/11,10,10
Cable curl: 2 warms, 60/7,7
Rev grip tri pressdown: 2 warms, 55/9,8
In db curl ss
with double db kickback: 3 x
10 min light cardio

Wednesday, May 07, 2008


Another productive workout in the right direction. Made gains on all exercises.

Leg Ext: 2 warms, 80/10
Squat: 2 warms, 225/5 265/5 285/5 drop set with CHAINS!
Leg curl: 2 warms, 55/5,5 drop set
Wide Stance Leg press: 1 warm, 270/16,14
Calf work: 6 sets

Tuesday, May 06, 2008

Rest Day:

Altough spent a few hours outside doing yard work, needed the day off from the weights. Just was feeling sore and achy in the joints.

Looking forward to hitting the legs tomorrow!

Monday, May 05, 2008

Back and Shoulder workout:

Again, instand pump and strength is up from last workout. My tempo is on the faster side with rest b/t sets, but not effecting the lifts.
Another couple weeks, and should be back 100 percent.

Lat pulldown underhand grip: 2 warms, 135/6 155/6,6 drop set
T bar row: 2 warms, 155/8,7
Rope pulldown: 100/10 85/12,11
Db delt press: 2 warms, 65/6 75/6 drop set
Side lateral ss
with Db shrug: 3 x to failure.

Sunday, May 04, 2008

Chest and Tricep workout.

One step closer to getting it back. Great early morning workout, and I hate training early! Pump was great and made gains.

Now, since things are getting better. I am ready to cut a bit, nothing drastic, just to have a better look. So I will be adding Recreate by USP Labs soon, and give me feedback on it.

Bodyweight is back to 170. Qhen I was sick it was down to 162! So the goal is to get to 160, but to have the same strength.

Mid In Db Press: 2 warms, 75/6 85/6,6 drop set
Flat Bar Press: 1 warm, 155/8,9
In Db Fly: 1 warms, 45/10,10
Cable Curl 1 warm, 47/10 57/8
Dips: 3 sets to failure
In db curl ss
with rope pressdown: 3 x to failure.
10 min cool down.

Friday, May 02, 2008

Leg workout:

Well today was suppose to be an off day, but since I have a busy weekend planned, thought to hit the legs again today. The last time was just Tuesday!
Made gains on everything, but hoping to until the strength is back.

Leg Ext: 2 warms, 75/10
Squat: 2 warms, 255/5 275/5 drop set
Leg curl: 2 warms, 52/5 57/5 drop set
Sumo db squat: 1 warm, 95/12,13
Calf work: mix of stuff, 6 sets
7 min cool down cardio

Thursday, May 01, 2008

Back and Delt workout:

Inching my way back and today the pump was instant. I really think the T- booster is helping since I started it back up last Friday. Although the strength is still down and will be a at least a couple of week, I feel my drive increasing!

Lat pulldown (under hand): 2 warms, 125/6 145/6,6
T bar rows: 1 warm, 135/8,9
Rope pulldown: 100/9 90/9 80/11
Db shoulder press: 1 warm, 55/8 65/7,7
Side lateral ss
with Db shrug: 3x to failure.

If I dont list cardio at the end of the workout, that means I was out cutting some grass right after my training, LOL.
Anthony and Angelina at Disney