Wednesday, June 30, 2010


Chest and ticeps workout:

Another great workout and the mind muscle connection was there!. I forgot to mention in a my previous post that I am using All In 1 for pre workout at 2 scoops.
Today was the first day on the 5 3 1 bench and it was pretty easy. For kicks I will do an additional set and go to failure at the end. My chest was fried! Eye's on competing next year.

Flat bench: 3 warms, 170/5 195/5 220/5,7
Chest dips: 2 warms, 3 chains/8,8 drop set w/bw
In db press: 1 warm, 70/10 72/10 drop set
Tricep pressdown: 2 warms, 75/8 77/8
Two arm kb: 1 warms, 20/10,10
1 arm pressdown: 15/14 17/12

20 min cardio

Tuesday, June 29, 2010


Back and calves workout:

Banging workout today and the pump with off the chain! Nice combo of movements.
Strength was decent and I will climb next time around. Just a side note, my quads and glutes are very sore from yesterdays training. This was from the fact of not hitting them for a week plus from being on vaca. All is good.

Pull ups: 5 sets to failure
T bar rows: 3 warms, 225/5 235/5 180/15
Lat pulldown underhand: 2 warms, 120/9,8 drop set
1 arm cable row: 50/10,11,11
Calf raise: 2 warms, 90/10 135/10,8 2 drop sets

15 min cardio

Monday, June 28, 2010

New program today, and its a 5 day split with back and hammy focus.
In addition, I am doing the 5-3-1 strength program. It will be applied to the squat, flat bench and deads. More to come


Quads and lower abs:

First day on the new program. On purpose, starting off lighter to build momentum
Solid pump and nice workout. Too hot and humid today!

Squat: 4 warms, 250/5 290/5 330/5
Leg Ext: 2 warms, 85/10 95/10,9
Walking lunges: 2 warms, 60/6 65/6
Leg Press: 2 warms, 360/18,17

Low ab work

15 min cardio

Saturday, June 19, 2010


Chest and tricep workout:

Led off with flats to see where I am at. Content with doing the numbers as I had some left and no spotter. But then again, I never have a spotter! All in all a solid workout and did a tad more volume then usual. We be away and plan on training a few days, but will not record them. Not sure what will be on the ship? When I come back, its go time on the new routine and progression for the three main lifts.

Flat bench: 4 warms 225/5 245/3 255/1 265/1
Chest dips: 2 warm, 4 chains/8,7 drop set
In db press x reps: 1 warm, 75/12,10 drop set
Rope pressdown: 2 warm, 55/8,7 drop set
Db ext: 30/12,11 25/12,10

20 min cardio

Thursday, June 17, 2010


Delt and Biceps:

One of the better shoulder workouts in a while. Nice Little mix up with decent volume. In addition, I did standing alternating Db curls. The first time!!! LOL
I used 65's for the last set. Not totally loose form. LOL

Db shoulder press: 3 warms, 85/5 95/5 100/4 drop set
Seated side lateral: 2 warms, 40/8,7 drop set
Front raise ss with
Shrug: 3 x
Stand alt db curl: 2 warms, 55/6 65/6 drop set
Con curl: 35/12,11
2 burn out sets with the bar

15 min cardio


Squat and calves!

Just wanted to squat and test myself. The back is a lot better but still tight. I used larger increments this time and work up to 385 for pain free single. Happy with that. When I come back, new program time and will lay it ou.

Squat: a lot of sets to 365/1 375/7 385/1 couple of drops
Calf work: 5 sts

15 min cardio.

Monday, June 14, 2010


Back and hammy workout:

Nice workout today but nothing groundbreaking. The good news was able to do bent over row pain free and also banged out some lighter still legged deads. Really excited to hit it hard again.

Pullups: 5 sets to failure
Bentover rows: 3 warms, 215/8 225/8 drop sets
Rope pulldown: 2 warms, 125/12,11
Str arm pulldown: 35/12,12
Still leg deads: 3 warms, 255/8 275/8,8 drop set
Leg curls: 2 warms, 55/8,7

15 min cardio

Sunday, June 13, 2010

Little catch up time and have been busy.


Quads and calves:

Attempted to squat and it went well. Started light as usual and gradually went up in weight. From 135 I add 20 pounds and did sets of 5 until I reach 315. Then did two drop sets. The best part I walked away feeling good after all those sets. Finished this workout with high rep leg pressing and split db squats.


Chest and triceps:

Slight in bar press: 3 warms, 185/5 205/5 225/5 2 drop sets
In db fly: 2 warms, 60/10,9
Flat db press: x reps with 65 4 sets
Tricep press: 2warms, 75.8 85.7 drop set
Tricep dips: 3 sets

ab work

20 min cardio

Thursday, June 10, 2010


Shoulder workout:

Was short on time to hit biceps but had a really solid delt workout.
Happy on how the back was feeling and I see it progressing in time to hit the new routine when I get back from vaca. So in a nut shell, one more week of instinctive training. To be honest, its been a nice mix up.

High In Db press: 3 warms, 85/8 95/6,6 drop set
Seated side lateral: 2 warms, 35/8,10 drop set
Reverse delt raise ss
with bar shrug: 3 x

ab work

15 min cardio

Tomorrow I will bang out biceps and cardio.

Tuesday, June 08, 2010


Chest and triceps workout

Felt good today, and did a nice mix. Pump and burn was nailed.
I think leading off with the chest flies set up a nice tempo. I rarely do that.

In db fly: 3 warms, 60/8 65/8 70/9
Flat bench: 2 warms, 205/8 210/8
Chest dips: 3 sets to failure
Two drops into push ups.
Tricep pressdown: 2 warm,s 70/8 80/8 drop set
Reverse grip lying tri ext: 45/11,10,10,9

20 min cardio

Monday, June 07, 2010


Quads and calves workout:

Still using the leg press for higher reps and really pushed it today. Even though the back hurts, I feel that it gives me the excuse to really mix it up. And it allows me to push it on other movements. So all in all, not so bad.

Let press: 3 warms, 450/15 495/15
Leg ext: 2 warms, 80/12 85/11
Hack squat: 2 warms, 225/8 250/8
Split squat: 1 warm 50/6,8
calf work: 5 sets

15 min cardio

Sunday, June 06, 2010


Decent shoulder workout. Had a long day with clients and then bang out some yard work prior to the session. Hot day! Back is slightly getting better but no plans to test it out on squating or deads at least for another week. I really didn't think I strained it that bad, but just haven't let it heal like I should.

Db delt press: 6 sets
Side lateral: 3 giant sets
Rear delt raise: 3 sets
Alt db curl: 5 sets
Barbell curl: 3 sets
con curl: 2 set

20 min cardio

Rest day

Friday, June 04, 2010


Back and sorta hammy:

Still feeling tight and sore but was able to work around it.
The back movements was good and work the lats pretty good. As far as the hammies, I did some light stiff to stretch things out. That was it!

Palm in pulldown: 6 sets
Pullups: 4 sets
Db bench row: 4 sets
Light stiff legs: 5 sets

15 min cardio

Thursday, June 03, 2010


Chest and triceps:

Nice change up and work in the higher reps again. Burn was on!

Slight in bar press: 6 sets
Chest dips: 4 set
In db fly: 4 set
Rope ext: 4 sets
Tricep pressdown: 4 sets

20 min cardio

Side note: As the week closes it looks like I will roll with another week of instinctive training and to let the back heal fully. Partly due to the fact of going on vaca in two weeks.

Wednesday, June 02, 2010


Quads and calves:

Feeling better, and trained the quads hard with a higher rep scheme. The pump was crazy! The leg press was all high reps from 15 to 20.
In addition, I devised a pretty cool 5 day split, I may start for the fact of really hitting the back and hammies. We will see.

Leg press: 5 sets
Leg ext: 4 sets
Sissy squat: ss
with Sumo Db squat: 3x
Calf work: 5 sets

15 min cardio

Tuesday, June 01, 2010


Delt and biceps:

Enjoyed having three days off but was amped to train today. Strangely, I tweaked my low back and it was part from sleeping on a lousy bed down the shore. So, moving forward, I am going to train freely this week. Freely simply means not keeping track and do what I want. When I am healed up, I will start the 4 day split while applying the 5 3 1 to the three main lifts.

Side lateral 5 sets
Seated db press: 5 sets
Floor raises: 3 sets
In db curl: 5 sets
Preacher curl: 3 sets

20 min cardio