Friday, July 31, 2009

Thursday July 30th.


Another solid workout and starting point. I see increases over the next few weeks.
Strength and pump are solid

Flat bench: 3 warms, 185/6 205/6 225/5,5
In Db press: 1 warm, 85/8,9,8
Chest dips: 2 chains/ 10,9 bodyweight/11
Slight in db fly: 45/10,11,10

Upper ab work: 6 sets


Rest day from training, legs are scorched and needed to rest prior to deads

Morning cardio at 30 min

Will pose and take pictures and weigh in tomorrow. The changes are evident and I see progress.

Wednesday, July 29, 2009

Quads and calves workout:

Holy humidity spiderman! Even though is became soupy in my gym, I had a fantastic leg workout. First time using the leg press as a lead off in many months. And too my surprise the strength was great considering my body weight. I had more in tank after the leg press.

Leg press: 4 warms, 585/6 630/6,6
Squat ATG: 2 warms, 235/8 255/8 drop set
Walk db lungs: 1 warm, 75/6,6
Leg ext: 1 warm, 70/11 2 burnouts
Calf works 4 sets
low abs: 4 sets

10 min cardio cooldown.

Will pose tonight!

Tuesday, July 28, 2009

30 min morning cardio

Shoulder and Bicep workout:

Feeling better and not as tired and looking forward to going back on the normal routine tomorrow.

Here is what I did today as it was unrecorded again.

Push Press: 7 sets
Side lateral: 5 sets
Floor raises: 3 sets
In db curl: 4 sets
Cable curl: 3 sets
Con curl: 2 sets

15 min posing at night.

Monday, July 27, 2009

Morning cardio at 30 min.

Back and Hammies workout.

Another free workout with one more tomorrow, and then back to the program. I was tired from the very long weekend of getting back from the trip, working the next day and then doing the day to back and forth to Long Island. So today was a little slow since I was back at it in the early morn with clients.

The workout was relatively solid and the pump was great but I didnt keep track of the weights/reps.

Saturday, July 25, 2009

Back at it!

Ok, I have been away for the week and will not be back in full effect until Monday. I did get my training in and the diet was on point during the vaca. I was able to relax for the most part and had some nice family time.

In a nut shell, I will be making a few changes during the week and will re evaluate next Saturday after a full week of normalcy!

Here is the quick outline of training for the last week.
Saturday: Travel day
Sunday: Settle in day!
Monday: Chest and Triceps, and cardio
Tuesday: Back and Hams, and cardio
Wednesday: Delts and Biceps and cardio
Thursday: Quads and calves
Friday: Travel home!

Today I did chest, triceps and morning cardio. Decent workout but had a full day and after a long drive yesterday was tired during the workout. Tomorrow will do morning cardio before the day trip to New York. I will then pick things up on Monday and finish off the 4 day split, then go back to the normal 6 and 3 day rotation.

Friday, July 17, 2009

Quads and Calves workout:

Well, today was suppose to be an off day but due to traveling all day tomorrow and then the following day settling in, I figured, WTF! I was little tired going in, and I think my body knows when off days are needed, but I banged it out. I did higher rep deep squats at a nice even tempo. I was cooked by the end. The other movements were all solid with increases.

Leg ext: 2 warms, 85/10 95/12
Squat: 135/10 155/10 175/10 195/10 215/10 235/10 255/10
Db split squat: 65/8,8,10
Sissy squat: 3 set to failure
Calf work: 1 warms, 3 dogg crapp sets, burnout

20 min cardio

I will be away Sat to Fri down in the Outer Banks, NC. My next workout at home will be next Saturday the 25th I hope if time allows it! I have a full boat of clients and then a posing class.

The following day, July 26th going to Valley Stream, New York for a party. So,I will not be posted my workouts until things settle down. I will be connected on vacation and checking in with emails and on my forums.

This should be a nice break since its a laid back vaca and my training and eating will not be effected. In fact, I should get more rest!!!!

Thursday, July 16, 2009

Back and shoulder workout:

Felt strong today and it was a good workout. Bumps on all movements and the energy was high from start to finish. Pullups are easier when you weigh less too!

Pull ups: 5 sets to failure
Db bench row: 1 warm, 75/8,8,8
Seated cable row: 2 warm, 145/10 150/11
1 arm pulldown: 55/10 50/12
Front Raise ss
with Rear delt raise: 4 x
Db shrug: 3 descending sets

Ab work: 4 sets
25 min cardio

Wednesday, July 15, 2009

Chest and arms:

Nice workout today and the pump was on. Strength was good, but again the lead off movement felt heavy. Solid rep and weight gains from last rotation. The right forearm was acting up again, and it looks like I just have to deal with it over the next few months. Sure it hurts, but only during most curls. Rest will be the only cure and that will have to wait.

In bar press: 3 warms, 185/5 205/5 220/5,4 drop set
Flat db press: 1 warm, 90/8,7 85/9
Slight In db fly: 1 warm 50/10,11
Barbell curl: 2 warm, 100/8 110/8
tricep pressdown: 2warms, 75/8 85/7
Alt db curl ss
with tri db ext: 2 x

25 min cardio

Posing at night

Tuesday, July 14, 2009

July 13th: Rest from weights!

30 min cardio

Posing at night.

July 14th

Legs workout:

Rock the workout to Run DMC, if you know me, you know I rock it like that. LOL
Slow start to the workout, and went heavier with the squats. Left a little short as the back is still tight, but content with the squats. After that, I nailed it. Increases all the way through, and finished strong.

Squat: 4 warms, 315/3 335/3 345/3 355/3
Leg curl: 2 warms, 60/5 65/5 70/5
Bar step lunge: 2 warms, 165/6 175/8
Sumo db squat: 1 warm, 155/12,14
Single calf raise: 4 sets to failure

Low ab work: 4 sets

10 min cardio cooldown.

Sunday, July 12, 2009

Shoulder workout:

Moved right through this workout with increases across the board. Pump was on and I really dig the pre workout cocktail!

Side laterals: 2 warms 45/6 55/6,6 35/13
High In Db press: 1 warms, 80/9 85/8,6
Upright row w/cable: 2 warms, 70/11 72/10
Floor raises: 15 x 3

side ab work: 6 sets

25 min cardio

Saturday, July 11, 2009

Hammy and calf workout:

Really hammered the hammies today. Straight out focus and made great gains from last time doing this routine. I did 70 pounds on my leg curl for the first time since a year ago. May not sound a lot, but my hammies are something I really want to bring up.
Body weight is slowly going down and the trend is leaning out nicely.

Leg curl: 2 warms, 60/6 65/5 70/5 drop set
Glute ham raise: 4 x assisted
Stiff leg bar with chains: tot weight; 195/10 225/12 245/12
Standing calf raise: 2 warms, 90/15 135/12,11
Seated one leg calf raise: 90/14,12,11

Low back work: 6 sets
10 min cadio cool down

Friday, July 10, 2009


Great workout today as I moved some weight as compared to 20 pounds heavier!!! And I am reffering to my hammer curls. All in all feeling really good and see some nice slow changes in the prep.

Hammer curl: 3 warms, 65/6 70/6 75/6
CGBP: 3 warms, 185/6 195/6 200/5
Close grip curls: 1 warm, 95/10 115/8
Reverse Tri press: 1 warm, 62/10 67/8
1 arm cable curl: 1 warm, 25/12,10
1 arm tri pressdown: 1 warm, 25/10 20/11

25 min cardio

Thursday, July 09, 2009

Back workout:

Wacked the back today and used a great pre workout combo stim that really kept me going. Led off with t bar rows and was stronger then last time. In addition I brought back some deads as the third movement and was content. All in all I felt like I could have kept on going.

T bar rows: 3 warms, 205/6 230/5,5 180/14
Lat pull under: 120/10 135/9,8,8
Deads: 2 warms, 315/10 335/8
Lat pull wide: 110/12,11 100/11,10
Calf work: 3 sets

25 min cardio

Wednesday, July 08, 2009


Content with the workout. The first movement was heavy for me but moved some decent weight. The rest of the workout was solid and felt better as it went along.

Flat db press: 3 warms, 100/6 110/5,4 drop set
Slight incline db press: 85/8,7 75/9,7
Flat press with chains, wide grip: tot weight, 155/12 175/10,9 drop set
In db fly: 45/12,12,11

Upper ab work: 5 sets

25 min cardio

Did some posing tonight, game on but ouch!

Tuesday, July 07, 2009

July 6th

Rest day: 30 min cardio

July 7th

I really dig this workout event though my endurance on high rep squats stinks. But last time I was sore for days and the squats are done after leg exts.
Made weight and rep increases all the way through the routine. Quicker workout then most but intense. Feeling good.

Leg ext: 2 warms, 85/10 92/11
Squat: 1 warm, 195/16,13,11,12
Split db squat: 1 warm, 65/8,8
Sissy squat: 1 warms, 2 chains: 16,15

Low ab work: 5 sets
10 min cardio cooldown.

Sunday, July 05, 2009

July 4th

Chest and arms:

Wicked pump and tempo of the workout was quicker. My strength did not suffer from this.

In bar press: 3 warms, 205/5 215/5,5
Flat db press: 1 warm, 90/8,8,7
Slight in db fly: 1 warm, 50/10,9
Bar curl: 2 warm,s 95/8 105/8
Tricep pressdown: 2 warms, 80/8 82/7
Alt db curl ss
with Db Ext: 3 x

Upper ab work

25 min cardio, completed in the morning.

Back and delts:

Good workout, but very today from yesterdays house party!! Great time by the way with a ton of fireworks. We must have shot of over 500 beans worth, LOL>

Pullups: 5 sets
Db bench row: 1 warm, 70/9 72/9,8
Seated cable row: 2 warm's 145/10,9
1 arm high row: 50/12,14
Front raise ss
with rear delt: 4 x
Db shrugs: 3 descending sets

25 min cardio

Friday, July 03, 2009


Even with a stiff/sore low back I managed to have a solid workout. I didn't want to do high reps for the fact it tires the lower back so I stayed with the 5 rep scheme.
Content with the weight but I will do more when 100 percent.

Squat: 3 warms, 275/5 295/5 315/5,5
Leg curl: 2 warm, 60/5 65/5,5
Bar lunge: 1 warm, 155/6,7,8
Db sumo squat: 1 warm, 145/12,13
Calf work: 4 set high reps

Low abs: 4 sets
10 min cardio cooldown.

Changes for July

My look has changed over the past month but the scale has not too much. Regardless, time to kick it up a tiny bit to keep the fat loss moving forward. So, just a couple of changes. First, I will add two lower carb days to the 6 day rotation. And secondly, moving the cardio from 20 to 25 minutes. I will pay closer attention after two weeks and then add the necessary changes if needed.

Thursday, July 02, 2009

Wed July 1st:

Shoulder workout:

Nice mix up and great finish to this round. Strength was solid.

Side lateral: 3 warms, 45/6 50/6 drop set
High In db press: 1 warm, 85/8,8,6
Cable upright row: 2 warm, 70/10,9
Db Floor raises: 15 x 3

Side ab work: 6 sets

22 min cardio