Sunday, November 30, 2008

Chest and bicep rehab workout:

Fine workout today and made solid progress with a faster pace. I used two elbow wraps and they helped a lot! Thanks Bill. Kept the area nice and tight and was able to focus on the feel of each exercise. The best part was nailing more reps on each of the 4 sets of chest dips.

In db press: 3 warm, 95/6 105/6,6
Flat bench: 1 warm, 175/8 185/7,7
Chest Dips: 4 sets to failure.
Uneven push ups: 2 sets
Variety of wrist curls

15 min cardio

Saturday, November 29, 2008

Quads and calves workout:

Went into today's training feeling really tired. No real reason, just beat! But I told myself, lets just get the blood flowing and see where it goes. After doing just a couple of hack sets, bingo, I was charged up. I actually continued the PR's on my hack with doing 315 for 6 and then repping out to burn out sets. The best part was doing more weight with the step lunges. A real good sign things are healing up.

Hack squat: 3 warms, 225/6 270/6 315/6 225/12 180/14
Squat: 1 warm 225/8,8,10
Step bar lunge: 1 warm, 115.6 135.6
Leg Ext: 72/15,13
Calf: singles 4 sets to failure, drop set

10 min cardio cooldown

Friday, November 28, 2008

Shoulder and tricep workout:

Great workout today and continued with the progress. The elbows were acting up again during the first triceps exercise, and I cant put my finger on it. i try to avoid exercises that aggravate them, but maybe just need to rest them more. They only hurt with the heavier stuff. And its become frustrating.

Db shoulder press: 2 warms, 75/8 85/6,6 drop set
Db shrug: 1 warm, 105/8 110/8,8 burn out set
Rear delt raise seated: 1 warm, 25/10 27/10,9
Lying tri ext: 2 warms, 70/8 75/8 drop set
Double db kickback: 1 warm, 25/10,10
Reverse tri pressdown: 40/12 45/12

7 sprints on the bike with warm up and cool.

Wednesday, November 26, 2008

Back and hamstring workout

On a roll lately and totally focused. Made gains and nailed a PR with on deads with 415 for 6! Felt pumptastic!! Tomorrow is rest and going to enjoy it but nothing to crazy.

Lat pulldown wide: 3 warms, 172/8,8,8
Deads: 2 warms, 385/6 415/6
Db bench row: 65/10 70/10.10,10
Str arm pulldown: 40/14 45.12
Leg curl: 2 warm, 60/7,7 drop set

10 min cardio cool down.

Tuesday, November 25, 2008

Chest and forearm rehab:

Another kick arse workout with gains compared to last workout. Pump was off the chains, boyee!!!
But the one thing I have noticed is that its taking a little bit longer to get warmed up, and the lead off exercise is slightly harder. This is due to my gym being colder than most as I dont put the heat on when I am in there, or my age is catching up with me. Who knows....

In db press: 3 warms, 95/6 105/6,5
Flat bar with chains: 1 warm, 205 total/8,8,8
Chest dips bw: 4 sets to failure
Uneven push up on ball: 2 x
Forearm rehab: mix of super sets

15 min cardio

Monday, November 24, 2008

Quads and calves workout:

In the zone today and made gains with a PR on my hacks. Simply nailed it and the swell in the quads was fantastic. Continue to add weight to the step lunges which is a great sign the knees and groin are slowly healing.

Hack squat: 3 warms, 250/6 295/6 305/6 drop set
Squat with chains: tot = 245/8,8,8,9
Leg ext: DC set with 70
Bar step lunges: 1 warm, 105/6 115/8
Calf raises: single/10 20/13,12,11 drop sets

10 min cardio cooldown.

Sunday, November 23, 2008

Shoulder and tricep workout:

Started off slow as I had a late night and then trained first thing in morning.
Missed a couple of reps on the lead off exercise but then did a double drop in frustration. I then picked up the pace and finished really strong with gains and sprints.

Db delt press: 2 warms, 75/8 85/5,5 2 drop sets
Db shrug: 1 warms, 105/8,9,8 drop set
Seated rear delt raise: 1 warm, 25/10,11,10
Lying tri ext: 1 warm, 60/8 70/8,9,9
Double db kickback: 1 warm, 25/10.9
Rev tri pressdown: 35/12 40/12

HIIT cardio: 7 sprints with warm up / cool down

Friday, November 21, 2008

Back and hamstring workout:

Was right on today and the pump was stretching the tee!
Even though I did deads on Monday, I took it easy with them and did them 3rd with only 3 sets. I drop the first exer. by a few pounds and squeezed out more reps which equaled more volume compared to last time heavier sets.
Just a great combo of exercises.

Lat pulldown wide: 2 warms, 150/8 175/8,8,8
Db bench row: 1 warms, 70/10,9,9
Deads: 1 warm, 315/8,9
Str. arm pulldown: 40/12,12
Leg curls: 2 warms, 60/8,5 drop set

10 min cardio

Thursday, November 20, 2008

Chest and bicep rehab:

Solid workout and made gains from last time. It was a struggle today and not totally in the zone as the aches were acting up. All in all, effective and felt good.

In db press: 3 warms, 95/6 105/5,5
Flat bar with chains: tot weight = 195/8,8,8,8
Chest dips: 4 sets to failure
Uneven push ups: 2 sets to failure
Wrist curls: 3 sets ss
Pro and supination: 2 sets

15 min cardio

Wednesday, November 19, 2008

Quads and calves workout:

Killa workout today and was on all cylinders. After setting the base line its go time now. Hit a PR on the Hack squat and made gains across the board. Lunges are still light but the knees are getting better.

Hack squat: 3 warms, 250/6 285/6 295/6 180/14
Squat with chains: total = 235/8,8,8,10
Leg Ext: DC set with 65
Step bar lunge: 1 warm, 95/6 105/8
calf workL singles 1 warm, 20/11,10,9 drop set

10 min cardio cooldown

bw: 172
Tuesday the 17th.

Shoulder and tricep workout:

Solid training today and a great baseline for gains to come.
Pump was jacked with just adding a couple more reps. Diggin it.
Still have elbows pains!
And I did HIIT for 7 sprints.

Db press: 2 warms, 75/8 85/6,6 drop set
Db shrug: 1 warm, 95/10 105/9,8 drop set
Seated rear delt raise: 1 warm, 25/9,9 drop set
Lying tricep ext: 1 warm, 60/10 70/8,6
Double db kickbacks: 1 warms, 25/11,10 drop set

HIIT: 7 sprints with warm and cooldown.

Monday, November 17, 2008

Back and hamstring workout:

A good workout today and great pump. I kept it a little light again as I want to get a running head start.

Lat pulldown wide: 2 warms, 150/8 170/6 185/6,6
Deads: 2 warms, 365/6,6,6
Db bench row: 65/10,10,11
High pulldown: 35/13 40/12
Leg curl: 2 warms, 60/7,6 50/7

15 min cardio

Sunday, November 16, 2008

Sat the 15th, rest day.
Was at the Yorton Cup, great show and a good time.

Chest and bicep rehab workout:

Well, I was going to do my biceps along with chest for the new spiit. But as I reported before, the right forearm is just too tender to any type of curling. So in place, I will do wrist curls and sup and pronation movements to help bring blood flow to the area. Also, I will do my abs on these days. So, the workout was solid but I was still beat from the mini trip. Happy with the new start and planning on progressing.

Note I started PRIME up after a 2 week layoff. Does is 3 x 3

In Db press: 2 warms, 85/8 95/6,6,7 drop set
Flat bar with chains: total 185/8,8,9,9
Weighted chest dips: 20/8 10/8 bw/9
Rehab work

Upper ab work
15 min cardio

Friday, November 14, 2008

Quads and calves workout:

The start of the new split and it was a great workout. The focus is now on hack squats since the leg presses didnt agree with my knees so much. Pushed it hard and moved some nice weight on my hack press which resulted in a personal best. I also will be incorporating a dogg crapp exercise in each workout. The knees are better so I also brought back some light lunges.

Hack squat: 3 warms, 250/6 275/6 285/6 drop set
Squat with chains: total weight 225/8,8,8,10
Leg Ext: DC with 60#
Step bar lunge: kept it light but felt good,1 warm, 85/6 95/8
Calf singles: 1 warm, 3 working sets, 1 drop

10 min cardio cooldown.
New phase!

Well not much of a change but here is the simple breakdown.
Over the past 10 months is was all about getting stronger and I made that happen. And I will continue to focus on strength but with a higher rep range to work the muscle more. The split is a simple 4 day split compared to the last 6 months. I plan on doing the 4 day split during the next 3 months or so before I change it again. The diet will remain the same but reducing some late day carbs to even out the extra food that will be consumed during the holidays. I am happy with my current weight as it optimal to get stronger and not fatter at the low 170 range. The one major change is adding HITT cardio 2 x per week in hopes of shedding a few pounds over the next couple of months.

Wednesday, November 12, 2008

Shoulder and tricep workout:

Well, a good finish to my program that I have been using since May. The program worked, period. As strength gains were made almost every workout, it did take a toll on my body, but 100 percent worth it. I truly feel I made some size gains and plan on doing so through the first stage of my contest plans for next year. The first stage starts now with a new simple 4 day split starting this Friday, More on the first stage latter this week.

On to the workout.

Side lateral: 2 warms, 35/8 40/8 45/8,8 drop set
Front Raise bar: 2 warm, 65/8 75/8,8 drop set
Rear delt raise: 2 warms, 30/8 38/8,9 drop set
Short bar pressdown: 2 warm, 70/8 80/8,7 drop set
Bar ext 50/12,11,10

12 min cardio cooldown.

Tuesday, November 11, 2008

Biceps and hamstrings workout:

Well, the right forearm is really tendor and I will be resting it for the next few weeks. In place of direct bi work, I will do some wrist curls and concentration curls to keep the blood flowing. For some reason the con curl dont bother it too much. But the bottom line is to heal it now!
The rest of the workout was solid as I hit some heavier db stiff with chains!

Wrist curl work
con curls
Stiff leg db: 2 warms, 125/10 125 chains/12 145 chains/10
Leg curl: 40/8 45/8,8 drop set

side ab work: 6 sets
12 min cardio cool down

Monday, November 10, 2008

Back and calves workout:

Nice workout all around. I mixed things up and lead of with bent rows today and went for heavy instead of the trend of doing more reps. I did a best with 265 for 5 clean reps. There after, really burn out the back with the higher reps and really bit it with my deads with chains.

Bemt rows: 2 warms, 185/8 225/8 245/6 265/5 2 drop sets
Bent bar pulldowns: 2 warms, 120/8 130/8 drop set
Deads with chains: 1 warm, 265/10,10
1 arm pulldown: 59/12,11
Donkey calf raisesL 2 warms, 45/15,13,11

13 min cardio

Sunday, November 09, 2008


First thing first, legs are sore from yesterdays training.

Again, focused on from and control today with a higher rep range. Solid early morning workout and finished with my swole on.

Flat bench: 2 warms, 155/8 165/8 175/8 185/8 195/8 205/7 155/12
In db: 75/10,8 65/9,8
Rack pushs ups: 3 sets to failure

upper ab work: 4 sets
15 min cardio

Saturday, November 08, 2008


Higher rep day again, and really focused on the slow tempo while doing ATG. My quads where toast after doing the weighted sissy pole squats. And the knee's are just slight sore, which is a good thing!

Squat: 2 warms, 185/8 195/8 205/8 215/8 225/8 235/8 245/8 185/12
Leg Ext: 60/12,12,11,10
Sissy squat: 4 sets to failure

lower ab work
10 min cardio cooldown.
Nov. 7th

Back and delt workout:

Nice workout today and droped the working sets by a little bit. With that, I was able to squeeze out more reps and the pump/burn was increased than normal. So doing a higher rep range felt great.

Lat pulldown under: 3 wams, 170/6,8,8
T bar row: 2 warms, 205/8,7 135/17
Rope pulldown 110/10 100/10,9 85/11
Db shoulder press: 2 warms, 85/8,7,6
Seated side lateral: 30/8,9,8,10

15 min cardio

Thursday, November 06, 2008

Wednesday Nov 5th.

Arm workout:

Made up for the cut in workout of the day before. Got a solid pump and move some great weight. When I was finishing up with the light cardio, i started feeling ill!
More or less, last night I was sick and throwing up! Feeling achy and tired today so no training today, Hoping to be back tomorrow.

Cable curl: 2 warms, 75/8 82/7 drop set
Rope pressdown: 2 warms, 55/8 60/8 drop st
Hammer curl: 55/8,9,8
Tricep dips with chains: 3 sets to failure

15 min cardio cooldown

Tuesday, November 04, 2008

Chest workout:

Would have normally done my arms too, but today was crazy and short on time. It happens. So I did a quick chest workout and will pick up the arms tomorrow. Never less, the pump was off the chain since I had short rest and focused on more rep volume instead of doing triples.

Flat bench: 3 warms, 185/6 225/3,5,5 drop set
Slight in db press: 1 warm, 85/9,8,8
In db fly: 45/10 50.10,9 drop set with push ups

that's it!!!

Monday, November 03, 2008

Leg workout:

Felt great going into the workout so I just let it roll today.
Worked up to 355 for the double, and then decided to do a couple of singles and nailed 405. The best part was hitting the chains on the third movement. Going back 10 years ago before I was exposed to the leg press, I was able to do 405 for 5, so, hoping one day to do that again, and to hit 455 for a single. We will see.

Squat: 3 warms, 275/5 315/3 355/2 385/1 405/1
Leg curl: 2 warms, 60/6 65/6,5 50/8
Squat with chains: total weight, 245/8.8.9
Step db lunge: 30 for 3 sets (still really light, nursing groin)
Calf work: 5 sets of high reps

10 min cardio cooldown

Saturday, November 01, 2008

Bicep and hamstring workout:

Great training today and a great pump in all my biceps, LOL. A couple rep gains, and used chains on the stiff leg db deads were the highligts. Will video the chain lift next time.

Hammer curl: 3 warms, 65/6 75/6,7 55/10
Short bar curl: 1 warm, 90/8 110/8,7
1 arm cable curl: 17/10 20/11,11
Stiff leg db: 2 warms, 125/8 125with chains/8,8
Leg Curl: 1 warm, 45/8,8 drop set

Ab work: 7 sets
12 min cardio
Oct 31

Shoulder and Triceps:

Nice workout and kept the gains from last time. I avoid the heavy delt press and just did a standing db press at the end. First I time I used 3 wheels on the shrug, so that was cool. All in all effective.

Side lateral: 2 warms, 45/6 55/6 45/11
Barbell shrug: 2 warms, 265/6 295/6 315/5 drop set
Standing Db press: 45/10 55/8,6 drop set
Short tricep press: 2 warms, 75/8 82/7 drop set
Bar ext: 50/10,10,10
1 arm rope: 17/12,11