Friday, February 26, 2010


Back and hammy workout:

Today was suppose to be a rest day but since my schedule looks busy tomorrow, I whacked my back today! Went with the higher rep deads due to the shorter rest. More or less, I was breathing heavy after them throughout the entire workout. I matched my best and knew I could have done a couple more, but the hands just gave up first. All in all, gains made.

Pull ups: 4 sets to failure
Deads: 3 warms, 365/14 315/11
Lat pulldown palms in: 2 warms, 140/8,9
Db bent row: 1 warm, 75/10 77/10
Leg curl: 2 warms, 55/8,7

12 min cardio.

Cardio only at 32 min

Thursday, February 25, 2010


Chest and biceps workout:

Excellent workout today! Lead off with flats instead of in db press. My wrist is acting up, so thought to avoid heavier db's. And changed the rep scheme on the curls to also accommodate. Happy with the flats as I haven't done any lead offs since December.

Flat bench: 4 warms, 225/6 245/4 250/3,3
Chest dips: 2 warms, 4 chains/8,7
In db press: X reps with 65 for 4 sets
Barbell Curl: 2 warms, 105/8 115/8 85/12
Rope curl: 1 warm 55/8,9

low ab work

17 min cardio

Wednesday, February 24, 2010


Quads and calves workout:

Banging workout today! Straight gains, and looking forward to the next round.
I have moved my schedule off day after chest/bi before back. This should give my legs and bi's a little more rest before hitting deads.

Squat: 4 warms, 325/4 355/3,3,3
Leg ext: 2 warms, 90/10,8
Leg press: 2 warms, 450/8,11
Split db squat: 55/8 60/8
Donkey calf: 2 warms, 90/15 135/13,12 drop set

12 min cardio

Tuesday, February 23, 2010


Shoulder and tricep workout:

Nice finish to the newer round. Really happy to hittin the highs from last time on the db press. Strength continues to move up, and body weight is slowly doing down, LOL

Db delt press: 3 warms, 85/5 95/5,6
Upright row: 2 warms, 115/7,7
Side lateral up and downs: 3 x
Lying tri ext: 2 warms, 70/8 80/8,9
Reverse tri pressdown: 1 warm, 55/8 60/9

ab work: 4 sets

17 min cardio.


Cardio to be done for 32 min

Monday, February 22, 2010


Back and hammy workout:

Felt good going in and it was nice to mix up some of the exercises. Deads are still the focus, but I lost focus after the first set of 415 for 3. It just knock me out, so to play it safe I did a drop with 315 instead of doing another. All in all a great pump as the higher rep dead brought it on.

Pullups: 4 sets
Deads: 3 warms, 375/3 415/3 315/15
Palm in pulldown: 2 warms, 140/8,9
Db bent row: 1 warm, 75/9,9
Leg curl: 2 warms, 60/6 50/8

12 min cardio

Sunday, February 21, 2010


Chest and biceps workout:

Great workout and pump today. Just about picked things up from almost 2 months back doing this workout.

in db press: 3 warms, 105/5 110/5,5
Flat bar: 2 warms, 185/8 205/8
Chest dips: 2 chains/10,8 bw/12,11
Bar curl: 3 warms, 135/5 140/5
Rope curl: 1 warm, 60/8,7 drop set

upper ab work
17 min cardio

Saturday, February 20, 2010


Quads and calves:

Great workout and left out last movement due to time. But the goal was met and will move on to more weight next time. Best part was starting a new round of exercises, or basically going back to routine A.

Squat: 4 warms, 315/4 345/3,3,4
Leg Ext: 2 warms, 85/10,11
Leg Press: 2 warms, 405/8 450/11
Donkey Calf: 2 warms, 90/15,13,11 drop set

12 min cardio


Will try to do cardio. Just got home from AC, and catching up!

Thursday, February 18, 2010


Delt and tricep workout:

Good fast paced today, and match the lead off from last week. All other movements were increased. Tomorrow is a scheduled day off but shifting that till Saturday. Going to AC tomorrow night to watch "The Fight". Looking forward to workout already.

Barbell delt press: 4 warms, 195/6 215/5,5
Seated Side lateral: 2 warms, 40/8 42/8
Front raise: 2 warm,s 80/8 85/9
Tricep pressdown: 2 warms, 85/6 95/6 drop set
Db ext: 1 warms, 35/7,6 drop set

upper ab work
17 min cardio

Wednesday, February 17, 2010


Back and hammy workout:

The focus were the deads today and each set was different. The first set of 405 wasn't too bad, more or less an adjustment. The second, I was able to get one more rep. And the first rep for the third set was the easiest but my grip just gave out when I attempted 4 reps.

Lat pulldown wide: 4 warm up sets
Deads: 3 warm, 365/5 405/3,4,3
Db bench row: 1 warm, 85/8,9,9
Lat pulldown wide: 3 x rep sets
Leg curl: 2 warms, 60/6 70/5 60/6

12 min cardio

Tuesday, February 16, 2010


Chest and biceps workout:

Nice workout today and did the 120's for 4. Just setting these up is a PIA!, LOL.
Not much else to report, but already looking forward to doing the deads tomorrow!

Flat db press: 3 warms, 105/5 115/5 120/4
In db press: 85/10,8,8,6
Flat bar press x reps with chains: 4 sets
Hammer db curl: 3 warms, 70/6 80/6
Con curls: 1 warms, 35/11,10

17 min cardio

Monday, February 15, 2010


Quads and calves.

I think I am finally over this stomach thing that attach me last Monday night.
Felt good today during the training and back at it with the 3x3 squats. A little changing but nothing serious. The rest of the workout was on point.

Squat: 4 warms, 315/4 335/3,3,4
Hack Squat: 2 warms, 270/6 295/8 180/14
Barbell lunge: 1 warms, 155/6 165/6
Leg ext: 2 burnout sets
Calf work: 1 warm, 3 singles, drop set

low ab work
10 min cardio

Sunday, February 14, 2010


Delts and triceps:

Really good early morning workout. Increase straight through and a personal best on the seated barbell shoulder press.

My family have booked a vaca for the early summer. Going away June 20th. So with that, is go time to lose some body fat. The goal to drop 10 pounds in the 20 weeks till the trip.

Bar delt press: 3 warm, 195/5 215/5,5
Seated side lateral: 2 warms, 40/8,9
Front raise: 2 warms, 80/8,9
Tricep press: 2 warm, 85/6 95/5 drop set
Db Ext: 35, 40, 35x2

ab work 4 sets

17:30 min cardio

Friday, February 12, 2010


Back and hammy workout:

Moving on up! Nailed 395 for 5 for 3 sets. Next time will be doing 3 sets of 4's. The grip seems to be adjusting as the weight increases. Happy not to be using straps.

Lat pulldown wide: 2 warms, 150/6 165/6,7
Deads: 3 warms 365/5 395/5,5,5
Db bench row: 2 warms, 85/8,8
Str arm pd: 1 warms, 42/11,11
Leg curl: 2 warm, 60/5 70/5,5 drop set

10 min cardio

Thursday, February 11, 2010


Scheduled rest day. But was also a sick day. Came down with a nasty stomach virus.
Had one meal all day and that was a bowl of fruit loops!


Quads and calves workout:

Train light and didn't record. Energy was low but still got a nice pump.


Chest and biceps.

Back at full swing. Even after shoveling a ton the last couple of days, still had nice strength. Attempted 120's, but just doing the first was a PIA! LOL Increases across the board.

Flat db press: 3 warms, 105/5 115/5 120/3
In db press: 85/
Flat Bar press with chains: 4 sets, total weight 180
Hammer curl: 3 warms, 65/6 75/6
Barbell Curl, 15's: 4 sets

Upper ab work
15 min cardio

Monday, February 08, 2010


Shoulder and tricep workout:

Not much to report. Mixed it up a tad for the shoulders and did the "Arnold Press" for the lead off. Felt good. Made increase for rest of the workout.

Arnold db press: 3 warms, 65/8 75/7,6
Barbell front raise: 2 warms, 70/8 80/8
Seated side lateral: 2 warms, 40/7 35/10
Tricep press: 2 warms, 85/6 92/6,7
Db ext: 30/9,8,8 drop set

15 min cardio

Sunday, February 07, 2010


Back and hammy workout.

Felt good going into today's workout and moved forward with the deads The second and third set was actually more comfortable then the first with 385. Rest of the workout had gains.

Lat pulldown wide: 2 warms, 147/6 162/6,7
Deads: 3 warms, 365/5 385/5,5,5
Db bench row: 1 warm, 80/8 85/8,8
High pulldown: 1 warm, 42/11,10
Leg curl: 2 warms, 60/6 67/5,5

10 min cardio

Saturday, February 06, 2010


Chest and bicep workout:

Nice early workout. Wore many layers and an old set of batting glove as my gym was cold since no clients today. I actually nailed PR with flat db pressing doing 115 for 2 sets of 5. This was a first. Rest of the workout was solid and warmed up fast.

Flat db press: 3 warms, 105/5 115/5,5
In db press: 85/9.8.8 drop set
Flat bench with chains: X reps 4 sets
Hammer curl: 3 warms, 65/6 70/6
con curl: 3 descending sets

upper ab work

15 min cardio

Friday, February 05, 2010


Quads and calves workout:

Solid workout today and made all gains from last round. Content and looking forward to taking it to the next level.

Squat: 4 warms, 285/5 325/5,5,6
Hack squat: 2 warms, 270/6 280/8 180/13
Bar lunge: 1 warm, 150/6 160/6
Leg ext: 60/15 70/14
Calf works: 2 warms singles with chains 3x, drop sets

low ab work
10 min cardio.

Wednesday, February 03, 2010


Shoulder and tricep workout:

Fast paced workout and it was solid. Very happy with the strength.
And nice finish to the first round of the newer routine.

High incline bar press: 4 warms, 185/6 205/5,5
Seated side lateral: 2 warms, 35/8 40/8
Front raise: 2 warms, 65/8 70/8
Tricep pressdown: 2 warm,s 80/6 90/6,6
Db ext: 1 warm, 30/8,7 drop set

15 min cardio


Off, 30 min cardio

Tuesday, February 02, 2010


Back and hammy:

Started the dead lift focus routine, and off to a nice start. The best part, no distractions! LOL The only problem I see is simply the grip but hoping that will get stronger too. And I will keep the deads as the second movement as the pulldown simply help warm the upper body.

Lat pulldown wide: 2 warm, 145/6 160/6,7
Deads: 3 warms, 365/5 375/5,5,5
Db bench row: 1 warms, 75/10 80/10,9
High pulldown: 1 warm, 40/12,12
Leg curl: 2 warms, 60/6 65/5,5

upper ab work
10 min cooldown

Monday, February 01, 2010


Chest and bicep workout:

Good start to this round considering my house has become the Monday Pit Movie. I am not saying we have a home falling apart, but with the addition, just about every single type of worker is doing there thing today. And it so happens they had to do some work in my gym!!

Flat db press: 3 warms, 100/6 110/6,7
In db press: 85/8,8,6 drop set
Flat bar x reps with chains: 4 sets
Hammer curl: 3 warms, 60/6 65/6
Con curl: 3 descending sets

15 min cardio