Wednesday, July 30, 2008

Shoulder and Tricep workout:

Fantastic workout and hit a PR on db presses. But more importantly, the elbows were feeling good and was able to do 3 movements for the triceps. Just a little burnt out from a solid 5 days of training. Well enjoy the off day tomorrow and starting a new round of routines!

Db shoulder press: 2 warms, 85/6 95/5,5
Barbell shrug: 1 warms, 225/8 245/8,7 drop set
Front raise barbell ss
with rear delt raise: 3x
Tricep Dips with chains: 3 x to failure
Rope Pressdown: 35/11 40/10 45/9
Reverse Pressdown: 45/10 35/12

14 min. cardio cool down.

Tuesday, July 29, 2008

Biceps and hamstring workout:

Real solid training and well rested!! Faster paced workout and still made gains from last time. I threw in some Glute Ham raises but they were assisted. Man they fried the hammies and I am in awe on those that can do them weighted.

Barbell curl: 2 warms, 115/6 135/5 145/4 95/12
Alt seated db curl: 40/8 45/8,7
1 arm cable curl: 20/12 22/11,11
Glute Ham raise assisted: 3 sets to failure.
lying Leg curl: 1 warm, 40/8,8 drop set

Side ab work: 4 sets
10 min cardio cool down.

Monday, July 28, 2008

Back and calf workout:

Real solid workout today with a faster pace. Again kept it lighter with higher reps for the first movement, then hit it heavy with the second. I really like this combo of putting blood in the muscle and then doing fewer reps with the heavy stuff. Made gains with the whole workout.

Lat pulldown: 1 warm, 120/15,13,11,11
Db bent over rows: 1 warm, 85/6 95/6,7 drop set
Close row: 110/11,9 100/10
Barbell bent over row with chains: 135/14 155/10 135/13
Calf raise: 90/27,17,15 3 body weight sets
14 min cardio cool down.
Sunday the 27th


Early morning workout due to family obligations during the day (parents 45th anniversary). I took the same approach again as I did with my quad workout. Just used high reps for the first movement. Wow, pressing was never a strong exercise for me, but using higher reps to failure give me a real deep burn and pump.

Mid In Db press: 1 warm, 65/14,12,12,11
Flat bar press: 2 warms, 185/6 195/6 drop set
Chest Dips: 3 sets to failure
In db press: 55 for 3 X Reps.
14 min cardio cooldown.

Sunday, July 27, 2008

Friday 25th: complete Rest Day

Saturday 26th: Quad workout:

The hits keep coming and I was super pumped after this simple workout. Instead of going heavy on leg press, I went with a higher rep scheme to failure. And even after that I still made a gain on the squat. I finished the workout with a body weight sissy pole squat!

Leg press: 1 warm 360/15,17,16,15
Squat (close ATG): 2 warm, 275/6 295/6 185/14
Leg ext: 1 warm, 65/10 70/10
Sissy pole: 2 sets to failure
light calf work

Lower ab work: 4 sets
10 min cardio cooldown.

Thursday, July 24, 2008

Back and shoulder workout:

Again, went into the workout feeling subdued (lack of sleep). And I even had the thought of skipping the deads! Well, after the first movement, the rocket was lit, and it took off. I did the deads and hit another PR with 435 and a double. Then finished them with a drop set of deads while standing on two 45 pound plates!

Lat pulldown: 3 warms, 170/6 185/6 drop set
Deads: 2 warms, 335/6 385/4 425/2 225 on 2 plates/12
Db bench row: 55/10 65/10,9
Upright row bar: 2 warms, 105/8,7 burn out set
Side lateral up and downs: 3x

Upper ab work: 4 sets
10 min cardio cool down

Wednesday, July 23, 2008

Chest and arms:

Went into todays workout even minded. And was feeling good sore from yesterday stiff legs. Not overly jacked up, I did a tad more reps on the first movement to give the joints a little break. When it came to volume, I actually did more in comparison to pressing the heavy db's. After the first exercise was complete, it was go time, and made gains throughout the entire workout.

Mid In Db press: 3 warms, 95/8,8,7
Chest Dips with chains: 4 sets to failure
Flat bar press: 135 for 3 sets (X reps)
Barbell Curl: 2 warms, 120/5 140/5 95/10
Tricep Pressdown: 2 warms, 80/6 90/6 60/13
Rope Curl ss
with Db Ext.: 3 sets
14 min cardio cooldown

Tuesday, July 22, 2008

Leg workout:

Real solid and well rested today. Made gains from last time doing this workout and hit another PR on the stiff leg deads with 345! Yes, I did use wraps.
The groin is making a snail pace slow recovery.

Leg press: 3 warms, 540/6 585/6,9 360/20
Stiff leg deads: 2 warms, 275/6 315/6 345/6 225/12
Squat with chains: 135/13,14,14
Db leg curl: 30/13 35/12,11
Calf work: 5 sets
12 min cardio cool down.

Monday, July 21, 2008

Sunday, July 20, 2008

Shoulder and tricep workout:

Earlier than normal training, due to posing class today.
Looking forward to the class.
The workout was real solid and moved 90's on the shoulder press which is a best for me. There are many factors to the strength, but the most evident is simply not dieting for a show.

Body is weight is at 173.5

Db Shoulder press: 3 warms, 85/6 90/6
Barbell shrug: 2 warms, 235/7 245/6 drop set
Front Raise barbell ss
with Rear delt raise: 3 x
Tricep dips with chains: 4 sets to failure
Rope Pressdown: 1 warm, 35/11, 40/12

Ab work: 3 sets
14 min cardio cooldown.

Saturday, July 19, 2008

Bicep and hamstring workout:

Tired going into the workout, as I trained later in the day, and after a full boat of clients. And on top of all that, it was nasty hot in my gym from the extreme heat in my area. But I was able to smash the biceps with a PR on barbell curls! I finally did 135 for a few reps. I also threw in a new hammy exercise, "plate curls", lying down on the floor. I got this movement from my client Dwayne today. Good stuff.

Barbell curls: 2 warms, 115/6 135/6,5 drop set
Seat Alt Db curl: 1 warm, 40/8 45/8 drop set
Con. Curl: 35/10 30/12
Lying Leg curl: 2 warms, 55/6 65/4 drop set
floor Plate curls ss
with Stiff leg Deads (chains) 3x
14 min cardio cooldown.

Friday, July 18, 2008

Back and calves:

Nice mix today and got an outstanding pump!
For the first time, I did bentover row with db's keeping my hands in an unfixed position. This is what gave me a great pump. By the time I did reg barbell rows (palms up) with chains, it actually hurt from the pump. Just crazy.

Lat pulldown: 2 warms, 150/6 170/6 185/6 drop set
Bent over row Db's: 2 warms, 85/9,8
Close pulldown: 1 warms, 120/11,10,10
Bent over row bar w/chains: 135/13,12,12
Calf raise: 90/25,19,16 drop set, then 3 burn outs
14 cardio cool down.

Thursday, July 17, 2008

Chest workout:

Today's workout was off the link! Fast paced and slammed my chest while hitting a PR on Db presses with 110's. Glad to see improvement here since I really want to bring up my chest.

Slight In. Db press: 3 warms, 105/6 110/5,4
Flat bar press: 1 warms, 175/8 185/7,7 drop sets
Chest Dips: 3 sets to failure
In Db press: 3 sets of X reps
14 min cardio cooldown.

Wednesday, July 16, 2008

Quad workout:

Made gains again today on the leg press from a few days back. It is hot in the NE, and will be getting hotter! Towards the end of the workout I was drenched and beat up. I am starting to dig closer stance ATG squats. Cant handle as much weight, but its easier on the groin.

Leg press: 3 warms, 495/6 550/7,8
Squat atg close: 2 warms, 275/6 285/6 185/12
Step ups with db's: 45/10 50/12
Leg ext with pause: 60/14,13
Light calf work
12 min cool down cardio

Tuesday, July 15, 2008

Rest Day:

Cut the back yard, nothing exciting.

Baak and traps are really sore from the deads though!

Monday, July 14, 2008

Back and shoulder workout:

Its always great to come back to a new split and hit PR's on pulldowns and deads. All this and my body weight had not gone up. Although, as I write this, (couple hours after training) I am tired. Looking forward to a full nights sleep since the family is down the beach for a few days.

Lat pulldown wide: 2 warms, 150/6 170/6 180/6 drop set
Deads: 2 warms, 315/6 365/4 385/4 405/2 225/15 with pause on bottom
Db bench row: 55/10 60/11,10
Upright cable row: 2 warms, 70/8,8
Side lateral up and downs: 3 x
14 min cardio cool down.

Sunday, July 13, 2008

Chest and arms:

Pow! A fantastic workout, considering I only had one meal in me. Nailed some PR's on movements I have not done in over a month. This just makes it more exciting for the future! Added a new twist to chest dips. THis time I hung the chains around my neck for add resistance.

Slight In Db press: 2 warms, 85/6 105/6,6,5
Chest Dips with chaings: 4 sets to failure
Flat benc: 135 for sets, X reps
Barbell curl: 2 warms, 115/6 125//7 drop set
Tricep pressdown: 2 warms, 75/6 85/6 drop set
Rope curl ss
with Db ext: 3 x
14 min cardio cooldown.

Saturday, July 12, 2008


Slow start to the workout, as I was tired and was trying to figure out what to do, since the groin still hurts. Its blows that I cant do any lunges, and limited on other quad movements. So I started out on the leg press with a number of warm up sets. I worked up to a decent amount, but the focus kicked in during the drop set! The workout became STUPIFIED! Made a gain on stiff legs.

Leg Press: 4 warms, 450/6 540/6,6 360/18
Stiff Leg deads: 2 warms, 275/6 315/6,6 burn out set
Squat with chains: 135/12,14,14
Db leg curl: 30/12 35/12,9
Calf work: 5 sets
12 min cardio cooldown.

Friday, July 11, 2008

Thursday, July 10, 2008

Shoulder and Tricep workout:

Another solid workout today and made gains across the board. This week has a been a great week of training, and although I love it, I need the rest tomorrow. I may do cardio but depends on the time of the day. Hit another PR with side laterals.

Side lateral: 2 warms, 45/6 52.5/5,5 2 burn out sets
In db delt press: 1 warm, 75/8,8,7
Upright row: 1 warm, 90/11 100/9
Front raise plate: 45/13,12
Tricep pressdown short bar: 2 warm, 70/8 80/7 drop set
Bar ext: 50/12,11,9
12 min cardio cooldown.

Wednesday, July 09, 2008

Bicep and hamstring workout:

Pushed it real good today and made solid gains. I actually hit PR's on hammers and stiff leg db and caught them on video.. Again, they are good numbers for me, LOL. The workout was fast paced and was drenched at the end.

Hammer Curl: 2 warms, 65/6 75/6 55/9
Close grip bar curl: 1 warm,s 90/8 100/8 drop set
1 arm cable curl: 1 warm, 17/11,10
Stiff leg db: 1 warm, 95/8 125/8 135/10 85/12
Leg curl: 40/8,7 2 burn outs
12 min cardio cool down.

Hammer with 75's

Stiff legs with 135's

My manager is in the background.

Tuesday, July 08, 2008

Back and calf workout:

If hyperfocused is a word, that would describe the workout today.
Also, getting a good nights rest helps.
Really banged the back out today and increased the number across the board.

Lat pulldown wide/bent bar: 2 warms, 140/6 160/6,6 120/12
Bent over rows: 2 warms, 225/6,7 185/13
1 arm cable pulldown: 55/10,10 45/12
Deads with chains: 205/10,15
Calf work: 45/30,20,16,14 2 sets of singles bw
12 min cardio cooldown.

Monday, July 07, 2008

Chest workout:

Solid workout today, and mixed it up today. I used the bodyweight theme again with flat bench. It just showed me how weak my bench is, LOL. After the flats, the intensity really picked up and nailed the workout.

Flat bar press: 3 warms, 175/8,11,11,9,8
In db press: 1 warms, 75/9,9,8
Mid Incline fly: 45/10,11,10
Uneven push up: 3 x
12 min cardio cooldown

Sunday, July 06, 2008

Saturday July 5th:

Rest Day, had a party at night, and did a lot of running after lighting fireworks.

Quads and calfs:

Well, lets see. Simply put, not the best workout for a couple of reasons. 1. Lack of sleep, and 2. hosted a party!. So, the workout did suffer a bit, but still got it done. With the low back still sore and being wiped out, I just squat with my close to body weight.

Squat: 2 warms, 175/10,11,12,12,12
Leg Ext: 1 warm, 85/8 95/8 drop set
1 Leg-leg press: 1 warms, 135/11
Calf work: 5 sets
12 min cardio cooldown.

Friday, July 04, 2008

Back and Shoulder workout:

A real bang up workout today and hit a couple of PR's. I finally broke the 200 mark for t bar rows (old school) with slow and control reps, and this was after hitting a new high on palms up pulldowns.

Lat pulldown palms up: 3 warms, 150/6 170/6 175/6 drop set
T bar rows: 2 warms, 180/8 205/6 135/14
Rope pulldown: 100/11,10 85/13
Db delt press: 2 warms, 85/5,6,5
Front with bar ss
with seated side laterals: 3x
7 sprints on the bike with warm up and cooldown.

Thursday, July 03, 2008

Chest and arms workout:

A real bang-up workout today. Went a tad heavier on the flats, and I had some left but I had to it short since the only spotter around with my 2 year old boy! He cant reach the bar yet.
Elbows are almost 100 percent feeling better too.

All in all, made rep and weight gains from last time doing this routine.

Flat bench: 3 warms, 185/6 215/3 235/3,4 185/11
Mid inlcine db press: 75/8 85/8,7 drop set
In db fly: 45/11,10 ss with push ups
Cable curl: 2 warms, 70/8 75/7
Rope pressdown: 2 warms, 45/9 50/8
Hammer curl ss
with Tricep Dips: 3 x
10 min cardio cooldown.

Wednesday, July 02, 2008

Leg workout:

Went into this workout with a tight back. I think I over did it during my off day yesterday. With that, I avoided back squats of fear of straining the back even more. So I did Hack Squats instead of my heavy reg squats. The workout went so well, that I finished with high rep chain squat anyway. I really tore them up today!

Leg Ext: 2 warms, 80/10
Hack Squat: 2 warms, 225/6 250/6,6 drop set
Leg Curl: 2 warms, 55/6 60/5 2 drop sets
Squat with chains with 135: 3 sets for 50 reps
Calf work: High reps with 5 sets.
10 min cardio cool down.

Tuesday, July 01, 2008

Scheduled day off.

Moderate cardio for 25 minutes, and waterproofed the swing set!