Wednesday, April 29, 2009

Quads and calve workout:

A decent workout that really picked up at the end. I was little cautious to start since I have my dental implant yesterday and I all I can think about is popping a stitch doing heavy squats! Then my mom stops over to visit so that delayed the start time. By the time I got started I lead off with leg exts to get things going. I then squatted, but nothing to crazy. But the final two movements were solid and made nice gains from last time doing them.

Leg ext: 2 warms, 80/11,10
Squat: 2 warms, 275/5,7 225/10
Step lunge w/bar: 1 warms, 175/6,6
Sumo db squat: 1 warm, 165/12 175/12
calf work: 2 warms, 135/12,10,10 2 drop set

Low ab work
10 min cooldown.

Tuesday, April 28, 2009

April 27th

Shoulder and bicep workout:

Solid workout and felt strong throughout. Quick tempo so the pump was on!

Side lateral: 3 warms, 45/7,7 drop set
High In Db press: 1 warm, 85/8,7 75/7
Floor db raise (front /rear): 3 sets
Bar shrug: 2 descending sets
Incline Db curl: 2 warms, 40/6 45/6 47/6
Cable curl: 1 warms, 55/9 60/9,8
Con curl: 25/14,12

Upper ab work
18 min cardio

Today: rest day, had dental surgery!

Sunday, April 26, 2009

Saturday the 25th: an unscheduled rest day. Busy day with clients, my son was sick and my wife worked.

Back and hamstring workout:

I little tired this morning from yesterdays activities and sleeplessness with my son still sick. The new rotation is what I needed and had an effective workout. Good start and a great pump. Looking forward to doing more weight next time.

Lat pulldown, palms up: 3 warms, 155/6 165/7,6
T bar row: 2 warms, 180/6 205/6 215/6 drop set
Lat pulldown wide: 125/11,10 110/12,10
Stiff leg deads w/dbs: 2 warms, 95/8 105/10,11
Glute Ham Raise ss
with Good Mornings: 3x

18 min cardio

Friday, April 24, 2009

Chest and tricep workout:

First off, I am really sore from yesterdays quad workout, I feel like a old man. But in a good way! LOL
Today was a solid early morning workout. Hit some nice starting numbers and planning on bumping them up next time.
I will weigh in tomorrow.

Slight in db press: 3 warms, 100/7,7,6
In bar press: 2 warms, 175/8,7
Flat db press, x reps: 3 sets with 65's
Uneven push ups: 2x
Rope Pressdown: 2warms, 52/9,8 burn out set
Tricep dips: 4 sets to failure

Thursday, April 23, 2009

Quad and calf workout:

Back at the triples today and mission completed. Solid workout and I was cooked by the time I did the bar lunges.

Squat: 3 warms, 295/6 345/3 355/3,3 275/9
Leg ext: 2 warms, 85/9,9
Bar step lunge: 155/6 165/6,6
Sumo db squat: 145/10 165/10,12
Calf work: 1 warm, 90/18 135/12,10,9 2 drop sets

10 min cooldown

Wednesday, April 22, 2009

Tuesday: Delts and Biceps

Note: My back was sore the morning off, great sign that mixing things ups and higher reps can be effective.

Again, mix the workout up a bit, but stayed with the theme. Instead of 1 arm cable side laterals, I did them on an incline bench laying on my side. Wow, these were tough, and since I did this yesterday I can tell you I am sore. The bicep work had all gains which is great!

Db press: 2 warms, 3 sets dogg crapp
In Bench Side lateral: 2 warms, 20/11,10
Front raise cable: 1 warm, 30/10 35/9,8
Db shrug: 2 descending sets
Hammer curl: 2 warms, 60/6 70/6
Close grip curl: 1 warm, 90/8 110/8 drop set
1 arm cable curl: 17/12 20/12

Upper ab work
18 min cardio

Wed the 22nd: Rest, 25 min cardio

Monday, April 20, 2009

Back and hammy workout:

One of those days when the workout was rushed. And when this happens the tempo is really picked up and strength suffers a bit. Match most numbers and changed out two movements because I felt like it. Pump was still on so all is good.

Pull ups: 5 sets to failure
Bent over db rows: 2 warms, 90/7,8 drop set
Close pulldown: 2 warms, 130/10,9
Rom deads: 2 warms, 275/8,10,9 burn out set
Leg curl: 1 warms, 50/8 55/7,6 drop set

18 min cardio

Sunday, April 19, 2009

Chest and tricep workout:

A bang up workout in the early morning. After doing a few warm up sets of the flat bench, I decided to do some singles and see where I am at. I have not done this in a very long time. I was happy to push 275 for a single without too much of a struggle. Gone are the days of doing 315 for a couple reps, LOL. But the focus is different now. Solid gains throughout the workout and broke through the 160 mark at 159.5. I am now small in my eyes!

Flat bench: 3 warms, 225/5 245/3 255/1 265/1 275/1 drop set
In db press: 1 warms, 85/8 90/8,6
Chest dips/chains: 3c/9 2c/9 1c/9
Flat fly: 1 warm, 50/11,10
Db ext: 1 warm, 35/7 30/9,8
Tricep Pressdown: 60/11 55/12,11,9

18 min cardio

Weigh in: 159.5 (-.5)

Saturday, April 18, 2009

Friday: Total rest day.

Saturday the 18th.

Well, I thought this was going to be an off day, but my 8am session called and cancelled. So, I figured, lets get it done Still a little short on time, I really mixed things up and didnt do any squats as that usually take 30 mins right there.
The highlight of the workout was doing a couple of sets with 85's on the walking lunges. Pump was great and the high rep leg presses finished them off nicely.

Leg ext: 2 warms, 80/11 90/10
Walk lunge w/db: 1 warm, 75/6 85/6,8 65/8
Leg press: 5 sets of 20 plus reps
Calf work: singles 5 sets

Lower ab work


Thursday, April 16, 2009

Shoulder and Bicep workout:

Trained early today as I had some free time to bang it out. Made some nice gains and felt strong. This past round of training was solid and it took its toll on me. Tomorrows off day is welcomed and it looks like Saturday will also be an off day since I am busy with client and having a posing class in the afternoon. I will get some cardio in both days and will check in tomorrow with body weight.

Db delt press: 3 warms, 85/6 90/5,5
Side later cable: 1 warm, 22/10 25/10 drop set
Upright row wide grip cable: 1 warm, 85/9,10,8
Hammer db curl: 2 warms, 55/6 65/6
Close grip bar curl: 2 warms, 95/10 105/8
1 arm cable curl: 17/15,14

Side ab work
18 min cardio

Wednesday, April 15, 2009

Back and hammy workout:

Solid training today and was a quick tempo workout. Looking back two months ago, my pullups have increased by a total of 8 reps over 4 sets. Happy with that! Finished strong with regular deads as the back was not tight today. But doing them as the 4th movement places a nice challenge on them.

Pull ups: 4 sets to failure
Bent over row: 2 warms, 215/6 225/6,5 185/11
Close pulldown: 2 warm, 125/11 130/10
Deads: 1 warms 315/8 365/6 315/9 225/13
Leg curl: 2 warms, 60/6 62/5 2 drop sets

18 min cardio

Tuesday, April 14, 2009

Chest and triceps.

Felt tired going into the workout today, and was just a subdued attitude. Surprisingly, I still made weight and reps gains throughout the workout. Pleased with the flat pressing, and increase with the chest dips. Flipped the tricep movements which resulted in sick pump. All in all, it ended up being a productive workout.

Flat bench: 3 warms 215/6 235/5 245/3,3
In db press: 1 warm, 85/8,9,9
Chest dips: 2 chains/ 11,10 1 chain/11
Flat fly: 45/12 50/11
Db ext: 1 warm, 35/7,6 drop set
Tricep pressdown: 60/10,9 50/12,11

18 min cardio

Monday, April 13, 2009

Quads and calves workout:

Had a nice meal for Easter along with some goodies, but didnt over do it. The fuel from yesterday allowed me to to have a kick arse workout. Didnt do any singles but nailed 4 - triples with 345. And the focus will be increasing on that next time. Lunges keep on improving and used 80's for the first time. Feeling good!

Squat: 4 warms, 345/3,3,3,3
Hack squat: 2 warms, 250/8 270/8
Walking db lunge: 1 warms, 75/6 80/8
Sissy squat: 1 warm, 2c/16,17
Calf work, singles: 1 warm, 3 working sets, 2 drop sets

Low ab work
10 min cooldown

Sunday, April 12, 2009

Saturday the the 11th

Shoulder and biceps workout:

After a long day of training clients I pulled off a good workout. It was with my wife today and as she moves forward in her training, I am seeing a lot of great changes in her! The only problem is she is tearing into my BCAA's and Whey protein!

Db press: 3 warms, 85/6,5,6
Side lateral cable: 1 warms, 20/10 25/10 drop set
Upright row: 1 warms, 85/11 95/10
Seated rear delt raise: 1 warm, 25/11,10
Hammer curl: 2 warms, 50/8 55/6 60/6
Close grip bar curl: 2 warms, 90/9,9
1 arm cable curl: 15/15 17/14

Ab work
18 min cardio

Easter Sunday: 25 min cardio

Saturday, April 11, 2009

Friday the 10th

Back and hammies:

New rotation today, and made a few rep increases from last month. Felt great to do a few more pull ups! Brought back strict bent over rows as my bicep Did the deads at the end of the workout, while standing on two 45# plates really take it a toll on you. The way is a really nice lead in to doing leg curls. Energy was high!

Pull ups: 4 sets to failure
Bent over rows: 2 warms, 215/7,6,7 drop set
Close pulldown: 1 warms, 115/11 125/8 115/10
Barbell Shrugs: 2 descending sets
Deads on plates: 225/8,10,11
Leg Curl: 2 warms, 60/5,5 50/6 burnout set

18 min cardio

Thursday, April 09, 2009

Chest and tricep workout:

Solid workout today and nice start to the rotation. The flat benching felt heavy, and it was most likely due to the faster tempo of the workout. Sinmply matched what I did from the last time about 1 1/2 months back. Actually did some posing today at the end. Not yet! LOL

Flat bench: 3 warms, 215/6 235/5,5 drop set
In Db press: 1 warm, 85/8,8,6
Weighted Chest Dips: 2chains/10,8 1c/9 bw/10
Flat db fly: 45/12,11
Tricep pressdown: 2 warms, 75/8,8
Db Ext: 30/7 25/9 20/11
1 arm pressdown: 15/11,12

18 min cardio

Wednesday, April 08, 2009

Quads and calves:

Woke up this morning and weighed myself. Hit 160 for the first time in a long time, and I was squating today. Well, I was eager to train all morning, since I wanted to do 405 for single, which is 2.5x my bodyweight. POW, nailed it along with a fantastic workout. Sure, I am not the strongest guy out there and I will never be. I am just really happy my strength continues to climb as I lose body fat.

Squat: 3 warms, 345/2 385/1 405/1 275/10
Hack squat: 2 warms, 225/8 270/7
Walk Db lunge: 1 warms, 65/6 75/8
Sissy Squat: 1 warm, w/chains/16,17
Calves: singles, 1 warms, w/chains/ 12,11 2 drop sets

Low ab work
10 min cooldown

Link to squat

Monday, April 06, 2009

Shoulders and biceps workout:

Solid workout today and the strength continues to improve with the biceps. Just about there! Felt really good and the energy was really high. Tomorrow is a rest day and I dislike them, but it will only build up more drive to hit the quads hard the day after.

High incline bar press: 3 warms, 185/6 200/4 210/3 drop set
Front Raise Bar: 2 warms, 70/9 75/10 drop set
Side lateral up and downs: 3 x
Barbell Curl: 3 warms, 130/5 140/5 drop set
Rope Curl: 1 warm, 47/10 52/9
Preacher curl: 25/14,15

Ab work: 5 set
18 min cardio

Sunday, April 05, 2009

Back and hamstring workout:

Early morning workout, and mixed things up a bit do to stiffness in the low back.
Plus the little lady was training, so I gave her free range! LOL
The pump was off the hook and felt really tight and full. Did more volume than usual. I finished the workout with stiff leg dead but threw the chains on.

Lat pulldown wide: 3 warms, 150/7,6 drop
Bent over row: 2 warms, 205/6 225/6 175/11
Db pullover: 1 warm, 75/10,11
Rope pulldown ss
with Db Shrugs: 3 sets
Leg curl: 2 warms, 60/6 65/5 55/7
Stiff leg w/chains: 1 warm, tot weight: 225/8 245/8 265/10

18 min cardio

Saturday, April 04, 2009

Chest and tricep workout:

Nice workout after a long day of training clients. Energy was high and could have kept on going. Made increases across the board.

Flat db press: 3 warms, 100/9,7,7
Slight In db press: 85/8.8.7 75/8
Flat bench with chains: 4 sets
In db fly: 50/11,10
Reverse tricep pressdown: 2 warms, 60/8,7
Close db press: 1 warm, 55/9,7
1 arm rope pressdown: 15/10,11

Ab work
18 min cardio

Friday, April 03, 2009

Quads and calves workout:

Another blasting quad workout. Made increases straight through the workout. The doubles with the squats continue on nicely, and hoping to hit 405 for a double with a body weight of 160 really soon. It would be cool to do 2.5 x the body weight.

Squat: 4 warms, 315/4 345/2 365/2 380/2 275/9
Leg ext: 2 warms, 85/10 90/9
Split squat w/db's: 1 warms, 45/8 55/10
Leg press: 1 warms, 350/13,15
Donkey calf: 6 tot sets

10 min cooldown.

Weigh in : 161

Summary for March and going into April.

Dropped 2.5 pounds but feeling much tighter than what the scale says.
Cardio time will be increased by 1 min and up to 18 mins. I am basically doing some type of light cardio everyday, and this is a new approach for me.
Off days are just a little bit longer at 25 min, but this may go away, as I will use my off days from weight training to do yard work and such. I did stop the HIIT cardio for the fact I dont need it now, and I want to have something in the bank for sticking points. I will continue with the higher volume 4 day split (for me it is) as I really dig this workout. I am about half way through, and my repeat it or bump to a 5 day split. Lastly, the diet has been the same with a slight increases in carbs on quad and back days, and lower on my off days from weights. Nothing fancy, but I am still enjoying the occasional cheat here and there.
Other than that, cool with the start of the prep!

Thursday, April 02, 2009

Shoulder and bicep workout:

Kick arse training today and a nice finish to this round. Increases across the board and really happy with my progress. Bicep work continues to improve..

High In Delt press: 3 warm,s 185/6 200/5,5
Seated side lateral: 2 warms, 40/8,7 drop set
Rear delt raise on bench ss
with Front raise with bar: 3 x
Barbell curl: 2 warms, 115/6 130/5 135/5
Rope curl: 2 warms, 50/11,10
1 arm db preacher curl: 25/13,12

Ab work: 5 sets
18 min cardio

Thursday April 2nd: 25 min cardio