Sunday, August 30, 2009

OK, back at it and here is a summary of the last few days.

Thursday the 27th: Morning Cardio, HIIT

Friday: Leg training

Saturday the 29th: Morning cardio, HIIT

Weigh in: down half pound. 8 weeks to go.


Morning cardio: 35 min

chest and arm workout:

Started off slowly but after a few sets, got things rolling. Mixed it up a tad bit but the main stay movements were all solid. Strength was good especially after a very long day yesterday at my show.

Slight incline db press: 3 warms, 100/7,6,6
Flat bench 2 warms 190/7 drop set
In db press: X reps for 4 sets
Seat alt db curl: 2 warms, 50/6 52/7
Ly tri ext: 2 warms, 35/6 drop set
1 arm preacher curl ss
with 1 arm pressdown: 2 x

upper ab work: 6 sets

Wednesday, August 26, 2009

Morning Cardio: 35 min.

Shoulder workout:

A real good finish to this round of training. Had slight increases to the first two exercises. Tomorrow is a rest day with sprints in the morning, and plan on posing also.

I may not get to post up over the next few days since I will be busy Friday and Saturday with Mid Atlantic.
But I do plan on training Friday morning, and doing cardio first thing Saturday morning before I leave for the day. Really looking forward to a great contest.

High incline bar press: 3 warms, 175/6 200/5 205/5
Seated side lateral: 2 warms, 40 9 42/8 drop set
Rear delt raise ss
with front raise: 3 x
Barbell shrug: 185/15,14,14

Side ab work: 6 sets
Tuesday the 25th

Hammy and calves workout:

Writing this a day later and I am sorry in the hammies!! Flew right through the workout, and moved some good weight. Leg off with the leg curl instead of the singles, and did a little more weight then normal in months!

Leg curl: 2 warms, 60/6 65/6 70/5 drop set
Stiff leg: 2 warms, 295/8 305/8 drop set
Stand single leg curl: 1 warms, 30/12,11
Single calf raise: 1 wamrs, 45/11,10,9 drop
HIgh reps sets: 3 x

10 min cardio cooldown.

Monday, August 24, 2009

Morning cardio: 30 min, 15 sprints

Arms workout:

Still in awe how my strength and energy is up. Sure, its relative, but weighing 150 and moving this weight is not bad compared to two year back.
Maybe I still carrying too much body fat? LOL Time will tell.

Barbell curl: 2 warms, 115/6 135/5 drop set
Dips: 2 warms, 70/6,5,6 drop set
Rope curl: 2 warms, 65/10 70/10
Rope pressdown: 2 warms, 50/9 55/9
Con curl: 35/13,10
1 arm db ext: 25/12,10

Posing for 15 minutes.

Sunday, August 23, 2009

Morning Cardio: 35 min

Back workout:

Wow, had a great nights sleep and didnt get up until after 8am. The lead to a great and energized workout. Really happy with the deads at the end of the workout as I had more in the tank but didnt want to risk hurting myself. All increases from last time doing this routine.

Lat pulldown V grip: 3 warms, 170/6 180/6,6 drop set
Bent over row: 2 warms, 210/8 220/7 drop set
Lat pulldown wide: 120/9 110/9 100/10
Deads: 1 warms, 275/8 295/8 315/8
1 arm cable row: 50/10 40/11,10

Low back work: 6 sets

Saturday, August 22, 2009

Thursday the 20th: off from weights, Interval cardio for 30 mins


Quad workout:

Mix it up a bit but keep the same theme. I did a 10 X 10 with the leg press and then finished up with some finer movements. Pump was crazy, and I am sore as I type this the next day.

Leg press: 10 sets
Step ups: 4 sets
Sumo db squat: 3 sets
Wall Ball squat: 3 sets

Low ab work
10 min cardio cooldown

Saturday the 22nd:

Morning cario at 35 mins

Chest workout:

Again mixed it up and went with a higher rep scheme instead of doing the 5 reps for the lead off. Solid workout, and the energy remains high for 7 weeks out.

Flat bench
In db press
Chest dips
Push ups

Upper ab work

Weigh in 150. Down about 1 from last week.

Wednesday, August 19, 2009

Morning cardio at 35 min.

Back and delt workout:

Lousy sleep and was up early as I felt it during the start of the workout. Once I got going it was cool, but took a little bit. Regardless, moved more weight!
Felt find most of the day, so I am hoping for a better nights sleep and rest day tomorrow. I may do sprints out side if weather permitting!

Lat pulldown underhand grip: 3 warms, 165/6 175/6,5
T bar row: 2 warms, 205/8 215/8 170/12
Lat pulldown wide: 115/9 110/9 100/11,10
Standing Db press: 2 warm,s 60/6 65/6 drop set
Db shrug ss
with side laterals: 3 x

Upper ab work: 6 sets

Tuesday, August 18, 2009

Morning cardio: 35 min

Chest and arm workout:

Energy was high again and felt strong. All gains straight through the workout.
Another training session in which the goal was to simply work hard and contest prep was the last thing on my mind, LOL.

Slight in db press: 3 warms, 95/6 102.5/7,5
Flat bench: 2 warms, 190/7,7
In db press: X reps 65 for 4 sets
Seated Alt db curl: 2 warms, 50/6,7
Close db press: 2 warms, 65/7,6
1 arm preacher curl ss
with 1 arm pressdown: 2 x

Monday, August 17, 2009

Legs worktout:

Kaplow, I tore it up today and didnt hold back. The quad didnt hurt one bit from the sprain of last week. Although, I dont think I can do lunges again for a while.
Came close to a PR with the Hacks, and the superset really finished it off. Energy was high and didnt even feel like a prep workout.

Hack squat: 3 warms, 295/6 315/6,6
Leg curl: 2 warms, 60/6 62/6,6
Squat w/chains: tot weight, 2 warms, 225/10 245/11
Db leg curl ss
with Leg ext: 3 x
Calf raise: 1 warms, 45/22,20,18 drop set

Low ab work: 5 sets
10 min cardio cooldown.

Saturday, August 15, 2009

Morning Carido at 30 min.

Nice soreness from yesterdays hammy workout!

Long day working with clients today so was a little beat going into the workout.
Well, it didnt take long to rock and roll. A strong workout and made gains.

High incline bar press: 3 warms, 175/6 195/5,5
Seated side lateral: 1 warm, 35/9 37/8.8
Rear delt raise ss
with front bar raise: 3 x
Barbell shrug: 185/15,14,14,13

Ab work: 6 sets

Weigh in: 151.5 (-1 from last week)
Almost 3 pounds heavier from 2 years ago.

Tomorrow is a rest day from weight training, but will do cardio in the morning.
Then planning on hanging with my children and having some fun!!!!

Friday, August 14, 2009

Hamstring and calves workout

Great workout again, and was happy with the gains again. I realize at this time in my prep I will not be breaking any PR's, but the weight I am moving is all relative. Simply put, I am not far off to the weights I was lifting over 20 pounds ago!

Single leg leg curl: 2 warm, 35/10 37/8,9
Stiff leg deads: 2 warms, 265/8 285/8 drop set
Lying leg curl: 1 warm, 40/,10,10
Single calf raise: 2 warms, 90/10,9,8
High reps sets: 3 x

10 min cooldown

Thursday, August 13, 2009

30 min morning cardio

Arms workout:

Dang, felt strong right from the start and moves some good weight and gains.
Nothing else to report but the quad is improving. Planning on hitting hams and calves tomorrow, but there shouldn't be any limitations.

Barbell curl: 3 warms, 115/6 125/6
Tri dips: 3 warms, 65/6,7
Rope curl: 2 warms, 60/9 65/9
Rope pressdown: 2 warms, 50/9 55/7
Concentration curl ss
with bar extension: 3 x

Side ab work: 6 sets

Posing at night.

Wednesday, August 12, 2009

Morning Cardio 30 min.

Back and calf workout:

Felt forza going into the workout! Made gains across the board so happy with that and got my swole on. The best part were doing the deads pain free in the quad area. The only problem was when the bar was touching the legs. So, I am thinking I should be able to do some squating movements when its time, but to avoid lunges as that will only stretch the area.

I have started a couple of new sups but too soon to tell if they are doing anything. I will give a body weight and more detailed update over the weekend.

Lat pulldown close grip: 3 warms, 165/6 180/5,6
Bent over row: 2 warms, 205/8 215/8 185/11
Lat pulldown wide: 120/9 110/10,9 100/11
Deads: 2 warms, 275/10
High pulldown: 1 warm, 40/12,12

Light calf work 3 sets

Tuesday, August 11, 2009

Morning cardo at 30 mins.

Chest workout:

Really hammered the chest today and make rep and or weight gains from last round.
Energy was up even from the start of the workout.
My quad still hurts, but I think I will be fine. Its almost feels like a bruise to a very small area of the thigh. Similar to getting hit by a baseball! When it comes time, I will see what can be done with the quad training.
Tomorrow, I will attempt deads.

Flat bar press: 3 warms 205/6 225/6,6
In db press: 1 warm, 85/8 90/8,7 drop set
Chest dips: 2 chains/11,9 bw/11
Slight incline db fly: 45/11 50/8 45/10

Upper ab work: 5 sets

Will do some upper body posing tonight.

Monday, August 10, 2009

Sunday the 9th

HIIT cardio and posing at night!
Rest day from weight training

Monday the 10th.

Quads workout:

Well, here is my first challenge during this prep! I was feeling great and making improvements from last time doing this routine. Just rolling right through it, and then bamm, on the 3 rd set of walking lunges, I felt a pop and pain in my left quad! Damm it hurt and I strained it. I immediately stopped took some motrin and have been icing it every hour for 20 mins. The only good news is that I will not be training quads for another week regardless. Just hope this doesn't linger. Time will tell.

Leg press: 3 warms, 490/8 585/6 640/6,6
Squat: 2 warms, 245/8 265/9 drop set
Walking db lung: 1 warm, 75/6 80 = injury!!!

Saturday, August 08, 2009

August 7th

Morning cardio: 30 min

Chest and arms workout:

Surprisingly a really good training session. Energy was high throughout. Plan on increasing all weights next time.

Slight incline db press: 3 warms, 95/6 100/6,6
Flat bar press: 2 warms, 185/8,8
In db press: X reps, 65x3 55x1
Alt db curl: 2 warms, 45/6 50/6
Close db tri press: 2 warms, 60/8 65/7
1 arm preacher curl ss
with 1 arm pressdown: 2x

August 8th

Morning cardio: 30 min

Back and shoulder workout:

Another slam dunk today. Starting to get a little tired, but once the body gets moving, the workouts are great. Doing standing db presses is a whole new movement and its hard! LOL The balance of the weight comes into play.

Lat pulldown undergrip: 3 warms, 160/6 170/6,6
T bar row: 2 warms, 205/8 210/8 drop set
Lat pulldown wide ss
with Db shrug: 3 x
Standing Db press: 2 warms, 55/8 60/7 drop set
Side lateral up and downs: 3 x

Upper ab work: 6 sets

20 min posing at night!

Thursday, August 06, 2009

Wed the 7th: HIIT cardio, posing at night.


The rest day coupled with good sleep equals a killa workout. Felt in the zone and strong. Lead off with Hacks and really content with the starting weight. Should be sore tomorrow with the combo of movements.

Hack Squat: 3 warms, 295/6 305/6,6
Leg curl: 2 warms, 60/6 62/6,4
Squat with chains(wider stance ATG): 2 warms, 215/10 225/12
Leg ext: 1 warms, 75/12,11 2 burn out sets
Calf work: 45/22,18 3 drops
Low ab work: 5 sets

10 min cardio cooldown.

Tuesday, August 04, 2009

Shoulder workout:

A nice finish to the new 6 day rotation. Content with lead off weights and looking forward to hitting harder after the 3 day split. Strength was solid today and energy high. Tomorrow will be a rest day but will start HIIT cardio on rest weight training days.

High Incline bar press: 3 warms, 175//6 185/6,6
Seated side lateral: 2 warms, 35/9 37/10
Rear delt raise on bench ss
with Front Raise: 3 x
Barbell shrug: 3 descending sets

Side ab work: 8 sets

Monday, August 03, 2009

Hamstring and calves workout:

Solid training and did standing 1 legged leg curls for the first time since last prep! I guess its official. Anywho, I moved some good weight on those and really pre fatigued the hams for the next two moves. All in all a great workout today.

1 legged leg curl: 2 warms, 25/11 30/10 32/9
Stiff leg bar: 2 warms, 225/8 265/8,8
Leg curl: 1 warms, 40/10,8
Calf work: 1 leg weighted 4 set
High reps: 3 sets

10 min cardio cooldown

Plan on posing tonight for 15 min.

Sunday, August 02, 2009

Arms workout:

Early morning workout that was good. I woke up with a really stiff back that actually effected me during the bar curls. I need to really control it with no loose form at all. Wasnt a bad thing, just harder, LOL. The training was solid and the pump was on for the first round. I plan on increasing everything next go around. Finished up with my cardio. And plan to pose at night.

Barbell curl: 3 warms, 105/6 115/6
Dips: 2 warms, 4 chains/8,9,8
Rope curl: 2 warms, 55/10 60/9
Rope pressdown: 2 warms, 45/9 50/8
Con curl: 30/15 32/12
Bar ext: 55/15 60/13

30 min cardio

Saturday, August 01, 2009

Morning cardio: 30 mins

Back and calves:

Busy day coupled with not a great sleep results in a slow start workout. So I mixed things up a bit, and after a few warms of the first exercise, things picked up.
Really strong pump today and the energy increased during the workout and didnt want to stop!!

Close grip pulldowns: 3 warms, 165/8 175/6,6 drop set
Bent over row: 2 warms, 205/8 215/8 drop set
Lat pulldown wide: 1 warm, 115/11,9 drop set
1 arm row ss
with high pulldown: 3 x
Calf work singles: 5 sets
Ab work: 5 sets

Wiegh in: 153.5 (I am 3 pounds heavier compared to last yeat at this time, and look leaner)