Tuesday, March 31, 2009

Back and hammy workout:

Great energy and an immediate pump with the first exercise.
Laid off of the real have stiff legs and focused more on feel with a couple of sets with 315. All in all made gains from last workout.

Lat pulldown wide: 3 warm,s 147/7,6 drop set
Db bench row: 1 warm, 75/8 77/8,7 65/10
Rope Pulldown: 110/11 100/12,11
Db shrugs: 2 descending sets
Stiff leg deads: 3 warms, 315/7,8 225/13
Leg curl: 40/10 45/8,6 drop set

18 min cardio

Monday, March 30, 2009

Chest and tricep workout:

Solid workout today and made some gains. I didn't go as heavy on the flat db press due to my low back stiff/soreness from yesterdays squating. I tweak something and getting the bigger db in place can be a pain, no pun intended. Anywho, I worked up to 95's instead of the 110's. Did higher reps and all was good.

Flat db press: 3 warms, 95/10,7,7
Slight in db press: 85/8,7 75/10,9
Flat bar press w/chains: 4 sets
In db fly: 50/10,9
Reverse pressdown: 2 warms 57/8,8
Close grip db press: 1 warm, 50/10 55/8
1 arm rope pressdown: 15/11,10

17 min cardio

Sunday, March 29, 2009

Quads and calves workout:

POW, blasted dem quads this morning, and first thing in the morning workout.
Made gains across the board and was charged up. The plan was to stick with the same weight scheme for squats, and do a couple of sets with 360, but I bumped things up!
Nailed 365 and 370 for doubles.

Squat: 4 warms, 315/4 345/2 365/2 370/2
Leg Ext: 2 warms, 85/10,10
Leg Press: 2 warms, 370/12,13
Split Squat w/db: 30/10 40/10 (really light, first time doing this in months)
Calf work: high reps, 6 sets

Ab work: 6 sets
10 min cooldown.

Friday, March 27, 2009

Shoulder and bicep workout:

Felt great going into the workout, but got off to later start do to some family stuff. No biggie, but I was pressed for time as I had a client coming soon. So I flew through the workout and boy, the pump was outrageous. Sure, the strength was done a bit, but a nice change of pace.

High Inc Bar press: 3 warms, 185/6 195/5 165/8
Seated side lateral: 1 warm, 35/8 37/8,8
Rear delt raise on bench ss
with Bar front raise: 3 x
Barbell curl: 2 warms, 115/6 125/6 95/9
Rope curl: 1 warms, 40/10 45/10
1 arm preacher curl: 25/13,11

17 min cardio

Saturday: rest, 25 min cardio

Thursday, March 26, 2009

Back and hammy workout:

Row, row and more rows. Ouch, the workout was indeed a back burner. And not to mention doing RDL towards the end of the workout really fatigue me. Really solid today.

Lat pulldown wide grip: 2 warms, 135/8 145/6,6 drop set
Db bench row: 1 warm, 75/8,9,8
Seated cable row: 1 warm, 145/10,11 130/12
Db shrugs: 2 descending sets to failure.
Rom Deads: 2 warms, 325/6 355/4 375/3 225/12
Leg curl: 40/9,10,8 drop set

17 min cardio

Wednesday, March 25, 2009

Chest and tricep workout:

The hits keep on coming. Solid workout to the new round. The pump was instant this time, as I think the increased dose of PRIME is kicking in, as that is the only change in the supplements. Felt eager throughout the workout. Added a really old school movement, the db close bench press. This hits the triceps nicely. Will be making gains next time.

Flat db press: 3 warms, 105/6 110/5,4
Slight in db press: 95/6,6 75/10,9
Flat bar press with chains: 4 sets to failure
In Db Fly: 45/11 50/9
Reverse pressdown: 2 warms, 55/9 57/8
Db close bench press: 2 warms, 50/9,9
1 arm rope pressdown: 15/12,12

17 min cardio

Tuesday, March 24, 2009

Monday: rest day, moderate cardio for 25 mins

Quad and calves workout:

Back to doing regular squats with the new rotation and the focus will be doubles. Was happy with the lead of numbers as I have been away from reg squat in over a month. Had more in the tank! Again, I will focus on the squat for the next 6 or so workouts. When the workout was done, I was fried.

Squat: 3 warms, 275/6 315/4 335/2 355/2,2
Leg Ext: 2 warms, 80/11 85/9
Leg press: 2 warms, 360/12,13
Db Step ups: 1 warm, 55/8
Donkey calf work: 2 warms, 135/13,9 2 drop sets

Low ab work: 5 sets
10 min cardio cooldown.

Sunday, March 22, 2009

Shoulder and bicep workout:

Real solid training today and hit some numbers that I was doing 10 pounds ago!
Fast temp workout, and the forearm continues to improve.

Side lateral: 2 warms, 45/6 50/6 52/6
High incline db press: 1 warms, 85/8,8,8 drop set
Floor raises: 3 sets with 15's
In db curl: 2 warms, 45/6 50/5 40/8
Cable curl: 1 warm, 55/8 60/9 drop set
Con curl: 25/14,15

Upper ab work: 6 sets
20 min cardio

Saturday, March 21, 2009

Back and hammy workout:

Rush for time today as I trained between a client and my posing class.
I keep the same theme of movements, but switched out deads with stiff leg/Romanian dl's. They will be in the next rotation, so I wanted to get a head start with them.
Content with the strength and pump in the back made gains on the rows. Solid!

Pull ups/palms up: 4 sets to failure (great pump from these)
T bar rows: 2 warms, 180/6 205/6 225/7 drop set
Lat Pulldown wide: 110/10 100/12,11 90/12
Str arm pulldown: 40/12,11
Stiff leg deads: 3 warms, 315/6 335/6,6
Glute ham raise assisted: 3 sets
Friday: Chest and Triceps:

Productive workout today. Made gains in the lead off movement and continue with progression. Pump was on.

Slight In Db press: 3 warms, 95/6 105/6 110/5 95/8
In Bar press: 2 warms, 185/7 drop set
Flat Db X reps: 75, 65, 65 all to failure
Uneven ball pu: 2 x
Ly Tri Ext: 1 warms, 65/8 75/6,6
Rope Pressdown: 1 warms, 45/9,8 drop set
Dips: 2 set to failure

17 min cardio

Saturday: Will train later

Weigh in: 163

Thursday, March 19, 2009

Quads and calves:

Felt PRIMED for the workout as I was ready to make gains. Well rested today and a great workout, period. Increased the fronts squats but nothing special from my past, but hit a PR on my bar lunge with 195 and it was the final exercise.

Leg ext: 2 warms, 85/10 90/10
Front Squat: 3 warms, 255/3 285/3 295/3
Sumo db squat: 2 warms, 185/10,11
Bar lunges: 1 warm, 175/6 195/6
Calf work: high reps, 6 sets

Low ab work: 6 sets
10 min cardio cooldown

Wednesday, March 18, 2009

Tues the 17th

Shoulder and bicep workout:

Solid training today and made improvements all the way through. Fast tempo was the key to the intensity in the training. Just talk enough rest to catch my breath but didnt slow down the gains.

Side lateral: 3 warms, 45/6 50/6,6
High In Db press: 1 warm, 80/8 85/8,8
Floor raises: 4 sets to failure
In Db curl: 2 warms, 40/6 45/6 47/6
Cable curl: 1 warm, 57/8,8
Con curl: 27/11,10

Upper ab work: 5 sets
17 min cardio

Wed the 18th: rest

HIIT cardio
3 min warm
10 sprints
5 min cool

Monday, March 16, 2009

Back and hammy workout:

Solid workout today and it was pure focus. Just simply felt good throughout the entire workout, and the gains showed. I did switch out the db deads for regular deads, but I did them standing on two 45# plates. So that was an extra 2.5 inches. Man, that extra range took the wind out of me. I almost passed out on the 315 set!

Lat pulldown underhand: 3 warms, 160/6 165/6,6
T bar rows: 2 warms 180/6 210/6 220/7 drop set
Elevated deads: 1 warm, 275/10 315/9 225/12
Lat pulldown wide grip: 110/10 100/12,11
Glute ham raise" 3 sets assisted
Leg Curl: 35/10,9,10

17 min cardio

Sunday, March 15, 2009

Chest and tricep workout:

Felt good for an early workout and made some gains from last time.
Got my pump on today, and replenished with some of Mom's home cooking, Sunday Pasta!
Legs are really sore along with abs from yesterdays workout. Things are going well.

Slight In Db press: 3 warms, 95/6 105/6 107/5
In bar press: 2 warms, 175/8 180/7,7
Flat db press (X reps): 3 sets with 65's
Uneven ball push ups: 2 sets
Rope pressdown: 2 warm, 50/9,8 drop set
Tri bar ext: 65/9,8 drop set
Dips: 2 sets to failure with bw

17 min cardio

Saturday, March 14, 2009

Quads and calves workout:

Went into the workout with just a blah feeling, but ended up ripping right through it. Jacked to the rescue! LOL.
Made gains all the way through and felt like I had more in the tank. Match my barbell lunge best and plan to do more next time around.

Leg Ext: 2 warms, 80/10 85/10
Front squat: 3 warms, 255/3 275/3 285/4
Sumo Db squat: 2 warms, 160/10 170/13
Barbell lunge: 2 warms, 165/6 185/6 drop set
Calf work: 2 warms, 135/12,10 90/16 drop set

Ab work: 5 sets
10 min cardio cooldown

Weigh in: 163(+.5) BF lower though.

Friday, March 13, 2009

Shoulder and bicep workout:

Good workout today, nothing to exciting. Tempo was fast and happy with the starting numbers. Bicep strength continues to improve. Brought back two movements I have not done in a long time! The high incline db press work the delts and upper chest. And the floor raises. This is one exercise that really burns the delts, and not a lot of weight is needed.

Side lateral: 3 warms, 45/6,6,8
High In Db press: 2 warms, 80/9,7
Floor Front/Rear raises: 15's for 3 sets
IN Db curl: 2 warms, 40/6 45/6,5
Cable curl: 1 warm, 55/9,9
Con curl: 30/9 25/12

Side ab work: 6 sets
17 min cardio

Friday: Rest

HIIT Cardio
5 min warm
10 sprints
10 min cool.

Wednesday, March 11, 2009

Back and hammy workout:

First off, the chest is really sore today, and a deep sore. Great stuff!
Super workout today and missed doing this combo as its been a while. The focus is mid back and thickness (which I need). I was spent at the end of the workout. Contest with the lead off numbers.

Lat pulldown underhand: 3 warms, 160/6,6,6
T bar row: 2 warms, 180/6 205/6,6 drop set
Db deads: 2 warms, 145/7,7
Lat pulldown wide grip: 110/9 100/11 95/12
Glute ham raise: 3 sets assisted
Leg curl: 35/9,8,8

17 min cardio

Tuesday, March 10, 2009

Chest and tricep workout:

Strong workout today and felt great. Nice start to this round and will be increasing the weights next time around. Solid energy!

Slight In Db: 3 warms, 95/6 100/7 102.5/7
In Bar press: 2 warms, 175/8,7,7
Flat Db X reps: 3 sets with 65's
Uneven push up w/ball: 2 sets to failure
Rope pressdown: 2 warms, 45/10 50/8
Tricep dips: 2 chains/8 1 chain/9 bw/9
bar ext: 45/12 55/12

17 min cardio

Monday, March 09, 2009

Quads and calves workout:

Mighty good workout today and brought back the front squats. New round and Ouch!, after laying off of them for over two months, it was a challenge to get them going again. Faster tempo training, and my legs got a nice pump. Looking forward to increasing the Numbers next time out.
At time I like doing the leg ext first to get the blood flowing and loosen up the knees. The last two sets are a couple reps shy of failure.

Leg ext: 2 warms, 75/10 80/10
Front squat: 2 warms, 225/5 255/3 265/3,4
Db sumo squat: 2 warms, 155/10,10
Bar step lunge: 135/6 155/6 175/6
Calf work: 2 warms, 135/11,10 90/13 drop set

Low ab work: 5 sets
10 min cardio cooldown.

Sunday, March 08, 2009

Sat the 7th

Shoulder and bicep workout:

Mixed things up just a bit and did DC db shoulder presses instead or regular tempo presses. In addition, through in db shrugs at the end. Solid workout, and progressed with the biceps. Still a little pain in the forearm, but doable.

Db shoulder press: 2 warms, 3 DC sets with 65's
Side lateral cable: 1 warm, 20/10 25/10 drop set
Front raise db ss
with db shrug: 3 x
Barbell curl: 2 warm, 95/6 115/6,7
Hammer curl: 1 warm, 40/8 45/8
1 arm cable curl: 17/12,13

HIIT cardio
2 min war
10 sprints
5 min cooldown

Sunday the 8th: Rest Day 25 min moderate cardio

Friday, March 06, 2009

Back and hammies:

Due to a strange work schedule today, I trained very early. Had to get it in.
Since it was back day with heavy deads, I knew that was not going to happen, as almost every morning I am stiff. So I keep the same movements, but did the deads last and on a plate for added range. I actually made gains on the pullups and most of the entire workout. Picked up steam at the end and finished with ab work.

Pullups: 5 sets failure
Db bent over row: 1 warms, 85/8 90/8,8 drop set
Rope pulldown: 1 warm, 110/11,9
Dead from plate: 1 warms, 225/10,12
Leg curl: 1 warm,s 50/6 60/6 62/6 2 burnout sets.

Side ab work: 6 sets
17 min cardio

BW: 162.5 (-.5 in two weeks, last week reading with a mistake)
All in all in two months, body weight has dropped 10 pounds. No reflections on strength as most of it is body fat reduction.

Thursday, March 05, 2009

Chest and tricep workout:

Energy was high and it was a solid workout. Made some gains, but nothing to exciting today. The chest dips keep on improving, but most likely due to losing a few pounds. Pump was on so all is well.

Flat bench press: 3 warms, 225/6 235/5 240/5 burnout set
IN db press: 85/8 95/7,6 85/8
Chest dips with weight: 4 sets to failure
In db fly: 45/11,11
Tricep pressdown: 2 warms, 75/8 80/8
Db ext: 30/8 25/9 20/11
1 arm pressdown: 15/12,11

17 min cardio

Wednesday, March 04, 2009

Quads and calves:

HOT Damm, wrecked dem quads today and felt great start to finish. Made PR's on Hacks and Walking Db lunges. Just a good combo of exercises.

Hack squat: 3 warms, 315/9 340/6,5
Squat w/chains: tot weight: 225/8 245/8 265/8 275/8
Walk Db lunges: 55, 65, 70
Sissy squat w/weight: 30/15 40/17,15
Calf work: singles for 5 sets

Upper abs: 5 sets
10 min cardio cooldown.

Tuesday, March 03, 2009


Shoulder and bicep workout:

Nice finish to this round aa all the workouts were solid. Just one more time through, then I will do a new version of the 4 days rotation.
Made gains or increased the weight on everything. This workout is usually a faster tempo due to the smaller muscle groups. I did add 1 more sprint to hit 10 sprints. The one more is hard, LOL

Db delt press: 3 warms, 85/6,6,6
Side lateral cable: 1 warm, 20/10 22/10 drop set
Front raise db: 1 warm, 35/8 37/8 drop set
Close grip bar curl: 2 warms, 95/8 105/6,7
Hammer curl: 1 warms, 40/8 42/8
1 arm cable cur; 17/12,12

HIIT cardio
2 min warm
10 sprints
5 min cool

Tuesday the 3rd

25 min moderate cardio

Sunday, March 01, 2009

Back and hammy workout:

Slamming today, and fried my back. Did more reps for pull ups but still off from months ago. Gains across the board and the energy was high as a push it on the deads. Yes, it was a workout fueled by USP Labs Jacked!!.

Pullups: 4 sets to failure
Deads: 2 warms, 365/6 395/5 405/4 275/11
Bent over db row: 1 warms, 85/8,8,8
Rope pulldown ss
with Bar shrugs: 3 x
Leg curl: 2 warms, 60/6,6 2 drop sets

17 min cardio

March Changes"
Diet is pretty much the same.
Cardio is increased by 1 more sprint and minute to the steady state. So I am at 10 sprints every 5th day, and doing 17 min ss.
Supplement, going to bring back Powerfull and AP by USP Labs.
Happy with the results so far and just going to continue to plug away.