Sunday, January 31, 2010


Quads and calves:

Missed out on yesterdays training due to some family stuff. The workout was done early today and man, it was rough for the fact of the cold! I decided to go with reg back squats and do a block of slow increases. This is my own power lifting design. After about 8 or 9 workouts, I will test out for the fun of it.
Even though it took a lot to warm up, the weight was not too challenging and the workout was great. This is a favorite rotation of mine.

Squat: 4 warms, 275/5 315/5,5,5
Hack squat: 2 warms, 270/6,8 drop set
Bar lunge: 1 warm, 145/6 155/6
Sissy squat: 1 warm, 2 chains/15,15
Single calf work: 2 warms, 3 chains/ 13,12,10 drop set

low ab work 4 sets

Thursday, January 28, 2010


Shoulder and tricep workout:

Good workout today. Feeling a bit sore from yesterdays training, but its all good.
Happy with the progression so far, and after tomorrow's rest day, starts a new round. Still up in the air about the fronts though,LOL.

Side lateral: 3 warms, 40/8,8,9
Bar shrug: 2 warms, 265/8,8 2 drop set
Front Raise db: 1 warms, 30/8 35/8 drop set
Tricep dips: 1 warms, 45/6,7,7,6
Rope pressdown: 1 wamr, 50/9 55/8 drop set

upper abs 4 sets

15 min cardio

30min ss cardio

Wednesday, January 27, 2010


Back and hammy:

Stayed with the outline but mixed the order up. I was happy to do the higher reps deads with 365. Just a few weeks ago I started with 315, so progress was made. Next round will be focus on heavy deads again.

Dead lift: 4 warms, 365/14,8
Lat pullunder: 2 warms, 140/8,8
T bar row: 1 warm, 180/7,8 drop set
Rope pulldown: 1 warms, 110/11 115/10
Glute ham assisted: 3 x
Leg curl 2 x

low abs 4 sets
12 min cardio cooldown.

Tuesday, January 26, 2010


Chest and bicep workout:

Solid training today and pushed it a bit with the press. Not much to report but an overall pump.

Slight inc bench: 3 warms, 215/3 235/3 245/3,3 drop set
Flat db press: 1 warms, 95/8 100/7 drop set
In fly: 2 sets ss with push ups
Cable curl: 2 warms, 70/8 80/6,5
In db curl: 2 descending sets

upper ab work 4 sets

15 min cardio

Monday, January 25, 2010


Quads and calves workout:

Well, I thought I was going to rest, but oh well. I continued with the fronts squats but used the chains today to mix it up. Great pump and gains from the workout. This was the last round for these movements, but I may keep front squats in, not sure yet.

Leg ext: 2 warms 85/10 95/10
Front squat plus 4 chains: tot weight, 2 warms, 265/5 275/5 285/5 295/5
Db walk lunge: 1 warm, 75/6 85/6
Leg press x reps: 1 warm, 340/15,15
Calf work: 5 sets

low abs
12 min cardio cooldown.

Delts and tricep workout:

Decent workout but nothing special to report. Trained earlier due to family stuff. And the workout got cut short since my son wanted to play catch! I couldn't turn him down as he was wearing his Yankee hat and new glove! So, I missed one exercise and but this rarely happens

Side laterals: 3 warms, 50/5 55/4 2 drop sets
Barbell shrugs: 2 warms, 265/8 275/6 drop set
Front raise db: 2 warms, 30/8 32/8
Rope press: 2 warms, 60/7,7
Baseball catch!

30 min cardio steady state

Saturday, January 23, 2010


Back and hammy workout:

A killa workout today nailed a PR with the t bar rows. Banged out 6 with 270!
In addition, I am progressing nicely with the higher reps deads as I did 13 reps with 345. I was gassed but was able to do 8 on the second set. Next week will be 355.

T bar rows: 3 warms, 225/5 250/5 270/6
Lat pull under: 1 wamrs, 135/8 145/8,8
Deads: 3 warms, 345/13,8
Rope pulldown: 100/10,12,12
Glute ham assisted: 3 x
Leg curl: 2x

10 min cooldown.

video of higher rep deads

Friday, January 22, 2010


A little late start to the workout and hate when that happens. But it went according to plan and even better since I got some great news at the end when I was cooling down! Rep and weight gains across the board and finally did the in db curl for 2 5's, LOL Not a world beater pr, but something I wanted to hit.

Slight in bar press: 4 warms, 215/5 235/4,4
Flat db press: 1 warms, 95/8,8,8
In db fly: 1 warm, 60/8,9 drop set
In db curl: 2 warm, 50/5 55/5,5 drop set
Cable curl: 1 warm, 60/8 65/9

15 min cardio

Thursday, January 21, 2010


Felt good going into today's workout. All gains were made but I had a miss on 375.
I did video the lift, depth was there, and got it going. About half way, I bailed and lost the weight. Oh well, next time I will give it another shot. I will then either lay of of fronts for a while or did a progression starting with lighter weight.

Front squats: bunch of warms! 315/3 355/1 375/missed 2 drop sets
Leg ext: 1 warms, 80/10 85/12
Walk db lunge: 1 warms, 75/6 80/6
Leg press x reps: 1 warms, 325/15,15
Calf work: 5 sets

10 min cooldown.

Tuesday, January 19, 2010


Shoulders and tricep workout:

Feeling sore and beat going into today's workout. Good stuff, but just out of whack a tad. Still made increases straight threw as I conclude a solid second round. Micro loading side laterals and using loose form and will be breaking a pr next week.

Side lateral: 2 warms, 42/8 47/5 55/5,5
Barbell shrug: 2 warms, 245/9 265/8 drop set
Front raise cable: 2 warms, 40/9 45/9
Rope pressdown: 2 warms, 60/6,7,6
Tricep dips: 1 warms, 2 chains x 2 failure

upper ab work: 4 sets

15 min cardio


30 min cardio

Monday, January 18, 2010


Back and hammy workout:

Well rested workout today, and made great gains on the t bar row! Never really used it as a focus exercise, so should be cool to see what I top off with. The goal will be doing 6 plates full range for reps. Also, nailed the higher rep deads which almost made me get sick. Can you dig it?

T bar rows: 3 warms, 205/5 230/5 240/7
Lat pull under grip: 2 warms, 145/8,7
Deads: 2 warms, 315/5 335/10,11
Rope pulldown: 100/11,11,12
Glute ham assisted: 5 x

10 min cooldown

Sunday, January 17, 2010


Quads and calves:

Solid early morning workout. Was happy doing a single with 355 even though I was achy, LOL. This old body needs time to wake up. Other than that, increase across the board. Another note, I used knee wraps on a drop set. Made the set easier and did more reps, but a strange feel in which it didn't seem I could go as deep. Anyone?

Front squat: 4 warms, 275/5 315/3 335/2 355/1 drop set
Leg ext: 1 warm, 77/10 82/11
Walking db lunge: 1 warm, 75/6,6
Leg press x reps: 1 warm, 315/15,15
Calf work: dc sets

10 min cooldown


Chest and biceps workout:

Another morning workout, and did the work. Some gains throughout and the pump was on.

Slight in bar press: 3 warms, 185/8 215/5 230/4,5
Flat db press: 2 warms, 95/8,8
In db fly: 2 warms, 60/9,9
In db curl: 2 warms, 50/5 55/4 drop set
cable curl: 1 warm, 60/8 67/8 drop set

low ab work

15 min cardio

Thursday, January 14, 2010


Shoulder and tricep workout:

Nice finish to this round and solid workout. But boy, I am sore from yesterday and looking forward to a day off tomorrow. T bar row really hit the rear delt and the hams are screaming. I was happy to hit 50's in the side laterals.

Side lateral: 3 warms, 45/5 50/5,6
Bar shrug: 2 warms, 245/8 250/7 drop set
Cable front raise: 2 warms, 35/10 40/9
Tricep dips: 2 warms, 4chains/7,7,6
Rope pressdown: 2 warms, 50/10 52/9

upper ab work
15 min cardio


Steady state cardio at 30 mins

Wednesday, January 13, 2010


Back and hammy workout:

New round and ready to nail it. Leading off with old school in the corner t bar rows really drive the blood to the back. And now doing deads after a couple of movements. May not lift as much this way, but from a bodybuilding perspective, more effective in hitting the back. This time I will focus on higher reps on deads, going to aim for two sets for 10 plus reps.

T bar rows: 3 warms, 205/5 225/5,6
Lat pulldown under: 2 warms, 135/9 140/8
Deads: 3 warms, 315/12,12
Rope pulldown: 1 warm, 110/11,9
Assisted Glute Hams: 4 x

10 min cooddown.

Tuesday, January 12, 2010


Chest and biceps.

Great starting number for the first round. Planning on doing more next time.
By the last movement I was starting to feel a tad rundown. I think its a combo of lack of sleep plus the beginning of getting sick. My son and wife have been sick this past week, so its a matter of time I guess.

Slight in bar press: 3 warms, 185/8 210/5 230/5,5
Flat db press: 2 warms, 90/8,8
In db fly: 2 warms, 55/10,8
In db curl: 2 warms, 50/5 55/4,4
Cable curl: 1 warm 60/10 65/8 drop set

15 min cardio

Monday, January 11, 2010


Quad and calves workout:

The fun continues. New rotation but keeping the front squats in but with a leg ext warm up. Content with doing 2 doubles, each with 335 and 345.

Front squat: 4 warms, 315/3 335/2 345/2 drop set
Leg ext: 1 warm, 75/10 80/11
Db walk lunge: 1 warm, 65/6 70/6
Leg press x reps: 1 warm, 270/15 295/15
calf work: 1 warm, 3 dc sets

10 min cooldown.

Saturday, January 09, 2010


Shoulder and tricep workout:

A week of personal bests, and it continued with the db press.
For the first time, I did 95 for 6 and then did 100 for 5. This was a great finish to this round as next week I will be doing a different rotation.
Can it be the All In 1? This is the only recent change.

Db shoulder press: 3 warms, 85/5 95/6 100/5
Upright row: 3 warms, 110/9,8
side lateral: up and downs, 3 x
cable Tri ext: 3 warms, 65/9,8 drop set
Rope press: 2 warms, 40/11,10

low ab work
15 min cardio

30 min morning cardio

Friday, January 08, 2010


Back and hammy workout:

Led off with bent over row to focus on going heavy. End result was doing a personal best with 275 for 5. this was after inching up to see what I can do. Workout was solid and nailed another best doing 375 for 5 on stiff leg deads.

Bent over row:4 warms, 235/5 255/6 275/5
Pullups: 4 sets to failure
Palm in pulldown: 1 warms, 130/10 140/8 drop set
Stiff leg deads: 3 warms, 365/5 375/5
Db leg curl: 40/12,11,11

10 min cooldown

Side note: Trained Lisa tonight who won here pro card last year and her debut is this year for the IFPA. I am always impressed with her raw strength. No gear squat workout. After doing leg ext to failure, and a few squat warms, she nailed 195/5 205/5 and 215 for 5. The best part was doing a drop set with 155 for 20!
My jaw dropped!

Thursday, January 07, 2010


Chest and triceps workout:

Today I added a new product to the pre workout powder. I am a huge fan of Scivations Vaso, and today I added Primaforces 1,3-dimethylamylamine into the mix. The added kick was enough to surpass a previous best on incline db presses and match barbell curls best.

Note: since eating much cleaner of the past five days, I have dropped over 3 pounds! What junk does to the body?

In db press: 3 warm,s 100/5 110/6,6
Flat bench: 2 warms, 190/8 205/8
Chest dips: 2 chains: 10,10,8 drop set
Barbell curl: 3 warms 135/5 145/5
Rope curl: 2 warms, 65/8,9

upper ab work:

15 min cardio

Wednesday, January 06, 2010


Quads and calves workout:

The fun continues. Felt strong today but was too eager.
I nailed the goal of today's workout doing 335 for two doubles. But than went for a previous best of 365. Made it half way up and then bailed, LOL. I know it will be soon and to surpass my PR, but needs a little more time. This is the only 4th time doing front squats since the show anyway!

Leg ext: 3 warms
Front squat: 3 warms, 285/3 335/2,2 365 missed
Wide leg press: 2 warms, 450/10 475/8,9
Split db squat: 1 warms, 65/8 70/8
Leg ext: 2 sets to failure
Calf work: 5 sets

10 min cooldown

Monday, January 04, 2010

Shoulder and Tricep workout:

Nice finish to this round and will have one more pass of the same movements.
I think I did a PR on delt presses, at least for reps I did. Either way, strength is solid.

Db delt press: 3 warm's 80/5 90/6,6
Upright row cable: 2 warms, 85/8,9
Side lateral: up and downs, 3x
Tricep bar ext: 2 warms, 75/5 85/6,5
Double db kb: 1 warm, 25/11,10,10

Low ab work: 5 sets
15 min cardio

will be a rest day from the weights, but will do 30 min cardio

Sunday, January 03, 2010


Back and hamms workout:

Great workout today and mix it up a tad. Back was a tad stiff so I did higher reps with the stiff legs but then went heavier on the leg curls. Pump was on!

Pullups: 5 set to failure
Bent over row: 2 warm,s 195/8 215/8,9
Palm in pulldown: 2 wamr, s137/10,8
Stiff leg deads: 2 warms, 225/15,16
Leg curl: 2 warms, 60/5 65/5 70/4 drop set

10 min cooldown.

Saturday, January 02, 2010


Chest and biceps workout:

More gains across the board. The best part is my recovery has been great and I do credit two things. The previous powerlifting split I did and the addition of using All In 1 for post workout.

In db press: 3 warms, 100/5 105/7,7
Flat bench: 2 warms, 185/8 200/8
Chest dips: 2 chains/10,8,8 drop set
Barbell curl: 2 warms, 115/5 135/5 140/5
Rope curl: 1 warm, 60/8 65/7 drop set

ab work: 6 sets
15 min cardio

Friday, January 01, 2010


Quads and calves:

After two days off, I was ready to rock. Had a great workout this afternoon and its go time. Really happy hitting 2 triples with 315 on the front squat. I will continue to use this movement as the focus since I want to get my PR for a single.

Leg ext: 2 warm,s 80/10 85/10
Front squat: 3 warms, 275/3 315/3,3
Wide stance leg press: 2 warms, 405/14 450/11
Split db squat: 1 warm, 65/8,8
Calf work: 5 sets of high reps

10 min cooldown