Friday, October 30, 2009

Leg and Back day:

Blew this workout up, and was easy. I am still going to pace myself though, but I know I will do more each time out.

Squat: 2 warms, 225/8 235/8,8,8
Deads: 2 warms, 335/5 355/5,6
Lat pulldown wide: 2 warm, 135/8,9,9
Barbell shrug: 1 warm, 245/8 265/6 drop sets

Low ab work
10 min cooldown

Thursday, October 29, 2009

Chest and shoulders:

Solid workout today as this one is the lighter of the two chest training days. I like the pump and feel from it after hitting the delts. Looking forward to the end results.

Flat bench: 3 warms, 180/8,8,8,10
In db fly: 1 warms, 50/10 52/8,9
Side lateral: 2 warms, 40/8 42/8
Front raise: 2 warms, 70/8,9

10 min cardio cooldown

Tuesday, October 27, 2009


Digging the split and did what needed to be done. With less movements I am really focusing on the task of the major exercise. Got my swole on.

Squat: 3 warms, 265/6 285/6,6,6,6
Leg curl: 2 warms, 52/8,8
Bar lunge: 135/6 145/6,8 drop set
Calf work: 1 warms, 3 working sets

10 min cardio cooldown.

Tomorrow with be cardio and ab day.

Monday, October 26, 2009

Chest and back workout:

Made gains across the board and one of the best pumps I have had in months.
Will do more weight with this routine next week fo sho!

Flat bench: 3 warm,s 175/8 205/6,6,6,8
In db press: 2 warms, 80/8 85/8
Lat pulldown underhand: 2 warms, 142/6,6,6,8
1 arm db row: 2 warms, 80/8 85/8

10 min cardio cooldown

Saturday, October 24, 2009

Arms workout:

Simple but effective workout today. Just a good way to cap off week one. Strength wasn't too bad and I will be increases the weights next week.

Barbell curl: 2 warm,s 95/6 110/6,6
Tripep press: 2 warms, 70/6 75/6,6
Rope curl: 2 warms, 60/8,10
Db Ext: 2 warms, 30/8,8

10 min cardio cooldown.

Sunday will be light cardio only.

Friday, October 23, 2009

Squat/Dead workout:

Ok, I have never squated and did deads in the same workout, but it was all good.
The squat scheme will be to go a tad lighter and higher reps. This lead to be a great warm up for deads. Content with the starting weight since I have not gone heavy with these in months.

Also, the last two movements are basically exercises to help weak muscle groups.
So, I will be doing some sort of pulldown and shrug to finish off the upper back.

Squat: 2 warms, 225/8,8,8,8
Deads: 2 warms, 335/5 345/5,5
Lat pulldown wide: 2 warms, 130/9,9,8
Bar shrug: 225/10,10 245/8,8 drop set

10 min cardio cooldown.

Typically, that would be it for the week, but still being a bodybuilder I will be training arms on Saturday. Nothing crazy, just doing something. Sundays will be rest from weight but Cardio!

Thursday, October 22, 2009

Chest and shoulders workout:

Solid workout and after doing the flat bench, fast paced. I cant remember pressing with only 2 days rest. But this one and all second of the week will be lighter and higher reps. I plan on just adding 5 pound increments each week to this workout.

Tomorrow is lighter squat day along with deads. Bring it!!

Flat bench: 3 warms, 175/8,8,8,8
In db fly: 2 warms, 50/8,10
Side lateral: 2 warms, 40/8,9
Bar front raise: 2 warms, 65/8,10

10 min cardio cooldown

Wednesday, October 21, 2009

Rest day from weights.

Cardio at 30 min and ab work. (this will be done on Wed and Sun)
No real rest days but active rest.

Leg are nasty sore from yesterday. Great stuff.

Tuesday, October 20, 2009

Legs workout:

Again, great energy and excited to tackle this one. I picked the perfect working set weight. As if I tried more, I most likely wouldn't hit the goal reps. The pump was off the chain as food is the best thing you to have for it, LOL.

Squat: 3 warms, 255/6 275/6,6,6,6
Leg curl: 1 warm, 45/8 50/8 52/8
Leg press: 2 warms, 405/8,10
Calf work: 1 warm, 3 sets of singles to failure

10 min cardio cooldown.

Monday, October 19, 2009

Chest/Back workout:

Today was the first of the power strength routine I worked up.
Energy was high felt great throughout the workout. Sure, I am not lift a ton, as strength is down and I started a tad low on purpose. But, I didnt feel week like the last couple of weeks going into the show and last week.

This workout is a progression on reps, and after three weeks, reps will be lowered ont he focused exercise. And the goal will be to add 5 to 10 pounds each week while hitting the goal reps.

I will continue to do cardio and abs on off days, and this routine is tweaked to focus on my upper back weakness.

And were off.....

Flat bench: 4 warms, 195/6,6,6,6
In Db press: 1 warms, 75/8,8,9
Lat pulldown: 2 warms, 135/6,6,6,6
1 arm db row: 1 warm, 70/8,9,10

10 min cardio cooldown

Friday, October 16, 2009

Week update.

Ok, I have completed the 4 day split and the energy was pretty good. Didnt record anything as the strength is down.

The new plan start Monday, and it will be a powerlifting base routine. I will be pressing and squat 2 x per week, and doing deads weekly. I filled in a couple of upper back movements also to help the week point. Arms and delts are trained slightly. I will roll with this for a max 9 weeks, and reassess. In addition, I will have 2 days of cardio and abs, with only 1 full rest day on Sundays.

I will provide specifics and numbers after each workout as I have in the past.

On a side competition note, I am thinking about doing the IFPA Spring Show. If I can keep the fat down over the holidays, I may go for it.

Tuesday, October 13, 2009

Ok, time to get things rolling again!

After a great weekend up in the Cape and eating too much, I am going to train today. Nothing fancy, just a 4 day split. Then starting next week, I will begin my powerlifting type of program for the next 12 weeks. This will help bring up my strength and focus on what needs to be more developed. I will not be competing again this year, as life and family are the priority again. But I am already thinking about the Yorton in a year or two.

To summarize the show, it was a blast to be a part of it and to hang with some great pro's. Right away I was able to tell that James and Katie really care about the competitor. And as a fellow promoter, I really respect that.
I didnt see as much as I wanted because at times the kids were ancy and I wanted to make sure my wife was ok with them. In fact, when I was done in the morning, I wanted to watch the big guys, but the kids didnt, LOL. They wanted to go back to the pool to swim. All in all, the trip was great, and we loved the area. So, I will be back, maybe not to compete, but to vacation next year.

I can go on and on, but I am ready to start a new chapter and reach the next level.

Monday, October 05, 2009

Weekend update:

Did lots of cardio, posing and less eating, lol!
Seriously though, made it through and it wasn't too bad. Today picks up the circuit type workouts with more food, so I see the energy levels increasing.

We are leaving for the Cape on Thursday via car, so that will be a long day, but the good part, no rush. My wife is looking forward to the trip since she will be seeing a long time girlfriend from High School.

The goal this year is obvious, look better than two years back and have fun. Not to mention, be that monkey wrench if you know what I mean.

Thursday, October 01, 2009

Just a little update as besides my own prep, been busy helping others in addition to working and family life.

Tuesday was a rest day from weights and from that point till Friday, I am making one last push to lose fat. I still have some but if its not gone, oh well, and no regrets.

Today and yesterday picked up on the three day split as tomorrow will be the last hard workout before resting over the weekend. But will be doing cardio and posing Sat and Sun. Then on to the final week in hopes to filling out.
Its been colder here in the NE, so posing is fully clothed! LOL and less vascular, but no biggie.

Till next time.....