Sunday, October 31, 2010


Quads and abs:

Very stiff for the early morning workout. Not sure if it was from the late night or cold weather. Either way, moved on, and missed the prescribed reps for 395. Was shooting for a triple, but cut it off at two reps. I then for kicks banged out a single for kicks. While being disappointed, I whacked the rest of the workout and made gains from last time. All In all, great pump and burn!

Squat: 4 warms, 295/5 345/3 375/3 395/2,1
Leg press: 2 warm,s 450/10 520/10,10
Leg ext ss : 65 75 85
with db step ups: 47 x 3
Squat with chains: 175 tot: 12,16
Low ab work: 4 ss

15 min cardio


Back and calves workout:

Made gains throughout and the pump was banging. Felt good today.

Bent over row: 3 warms, 215/5 235/5,6 drop set
Lat pulldown wide: 2 warms, 130/8,8
1 arm db row: 2 warms, 100/9 105/8
Rope pulldown: 1 warm 110/11 115/10 drop set
High pulldown: 35 x 2
Seated calf work: 2 warms, 95/14,13,12 drop set

25 min cardio

Friday, October 29, 2010


Shoulder and biceps workout:

Good start to this round and the pump and burn was on. A little bit faster tempo for the fact of going to my daughters school for her Halloween parade. So I also skimmed a couple of sets off. All in all a solid session.

Stand bar press: 3 warms, 140/5 150/5 160/5
Side lateral: 2 warms, 40/8 42/8 drop set
Front raise plate: 2 warms, 55/10,10
Barbell curl: 2 warms, 105/8 115/8
Hammer curl: 40/8 45/8
1 arm cable curl: 17/12 20/13

Did cardio later at 25 min.

rest day

Thursday, October 28, 2010


Deadlift hammy workout:

First round to this wave, and now the weights are starting to be come a good challenge. Very happy doing 2 sets of 5's with 390. Rest of the workout was on point, and finished with stiff legs deads with chains.

Deads: 5 warms, 345/5 370/5 390/5,5
Leg curl: 2 warms, 60/7,5 drop set
Wide leg press: 2 warms, 270/12 315/13
Stiff leg w/chains: tot weight 225/10,12,13
Ab work: 4 sets

15 min cardio

Wednesday, October 27, 2010


Chest and tricep workout:

Solid workout today. And did what was called for. Looking forward to making some gains next round.

Flat db press: 3 warms, 90/5 95/5 100/5,8
In db press: 2 warms, 80/7,8 drop set
Flat bench with chains: 1 warm, 155/10,10,10
Tricep pressdown: 2 warms, 65/8,7 drop set
Bar ext: 1 warm, 50/10,9
1 arm rope pressdown: 15/10,11

25 min cardio

Tuesday, October 26, 2010


Back and Calves workout:

Very excited to use the All Out for this workout! Bam, it was a solid training session. Nice even flow of energy and set up the first round with some decent weights. Used some drop sets today and really burn out the back. Nice pump and feel.

Bent over row: 3 warms, 215/5 225/5 235/5
Lat pulldown wide: 2 warms, 135/8,8 drop set
1 arm row: 2 warms, 95/8 100/8
Rope pulldown: 1 warm, 110/11,10 drop set
Seate calf raises: 2 warms, 90/12,10,9 drop set

25 min cardio.

Monday, October 25, 2010


Quads workout:

Started the 6th wave of the 531 and now the challenge begins. Had a great start and solid workout. Gain were actually made on the secondary movements from a month plus ago. Happy with the squating as I am better with doing less reps. 5's are hard for me! LOL And I through in a extra set for kicks.

Squat: 5 warms, 330/5 350/5 370/5,3
Leg press: 2 warms, 405/10 495/10,10
Leg ext ss: 60 70 80
with Db Step ups: 45 x3
Squat with chains: 12,15

Cardio: 15 min

Friday, October 22, 2010


Chest and tricep workout:

Nothing too exciting for its a deload workout on the flat db press.
Happy with the number all round and did the job.

Flat db press: 2 wamrs, 75/5 85/5,13
In bar press: 2 warm,s 175/8 180/6 drop set
In db fly: 1 warm, 55/10,10
Rack pu's: 2 x to fail
Rope Pressdown: 2 warms, 50/8 55/8 drop set
Tricep dips: 3 sets to failure
Reverse pressdown: 45/12,12

25 min cardio


Dead and hamstring workout:

Was a deload workout and did some higher rep deads.
Did 335 for 15 and then 10 reps

Rest day, went to the Yorton cup to support some clients


Shoulder and bicep workout

Stuck with higher reps and faster tempo. Nice workout.
Looking forward to the new wave and rotation tomorrow.

Wednesday, October 20, 2010


Quads and abs workout:

Nice mix up for the deload workout. I still did all the movements, but in a different order. Was feeling a little achy going in, but came out feeling fine.
Led off with higher rep leg press to help loosen up before doing the prescribe squat sets.

Leg press: 3 warms, 360/15,17
Squat: 3 warms, 285/5 305/5
Leg ext: 2 warms, 80/10,85/9
Sissy squat: 2 sets to failure
Lower ab work: 5 sets

15 min cardio


Back and calves workout:

A great finish to this round as I made gains on the first two movements.
Energy was high and nailed the job.

Lat pulldown palms in: 3 warms 160/8 175/8,6
Db bent over row: 2 warms, 95/8,8 drop set
Close pulldown: 1 warms, 125/10 135/9 drop set
Bent over row w/chains: 175/9,11,12
Donkey calf: 2 warm, 90 x 3, 2 drop set

25 min cardio

Monday, October 18, 2010


Rest day


Shoulder and bicep workout:

Single out day for the shoulder barbell press. Happy with the results and the entire workout. I did mix up the bicep work for kicks. Got a wicked pump.

Stand barbell press: 3 warms, 135/5 150/3 160/1 170/1
Floor raises: 2 warms, 25/5,6
Side lateral ss
with barbell shrug: 4 x
Con curl: 2 warms, 40/9 42/8
Barbell curl: 1 warm, 95/9,9 2 drop sets

25 min cardio

Saturday, October 16, 2010


Chest and tricep workout:

Single out day for the db press, but I need to increase the weight. These few workouts I am building momentum. For the next wave of 531, I will add 10 pounds to the max. It was cool doing 100's 10x though! LOL

Db press: 2 warms, 80/5 90/3 100/1,10
In db press: 2 warms 175/8,7 drop set
In db fly: 1 warms, 55/10,10
Rack pu: 2x
Rope pressdown: 1 warm,50/8 55/7 drop set
Bar ext ss
with Reverse pressdown: 3x

25 min cardio


Fantastic workout, and nailed a personal best on deads with 455!
Also gains on the split squats and good mornings.
On to the workout,

Deads: 4 warms, 335/5 375/3 405/1 435/1 455/1
Glute ham raises: 4 sets assisted
Db split squat: 2 warms, 75/8,9
Good mornings: 2 warms, 145/10 155/10
IN / Out thigh: 4 sets
Ab work

15 min cardio

video of the lift. please forgive my silliness.

Thursday, October 14, 2010


Quads and abs workout:

Fantastic workout today with a lot of energy.
It was single out day for the squats and 405 was on tapped. That was pretty easy, so I jump and nailed 425 for the single. The rest of the workout was then at a faster tempo.

Squat: 5 warms, 340/5 365/3 385/1 405/1 425/1
Leg press ss: 270 360 450 450
with Leg ext: 60 x 4
Front squat: 2 warms, 185/8 195/9
Sissy squat: 2 sets to failure

Low ab work 4 sets

15 min cardio


Back and calves workout:

Early morning workout and between clients due to a very busy day.
So I did some super sets and finished quickly. Knocked me out and the pump was great. Finished in half the time!

Lat pulldown palms in: 3 warms, 150/8 170/6 180/5 drop set
Db bent over row ss
with Close pulldown: 3 x
Bent over row barbell ss
with High pulldown: 3 x
Calf work: 6 sets

Will hit the cardio for 25 min

Wednesday, October 13, 2010


Delt and biceps:

straight up gains and was a nice workout. The locked leg presses are tough but very effective. Much harder then doing push presses.

Stand bar press: 3 warms, 140/3 150/3 160/3,3
Bar shrug: 2 warms, 265/8 275/8,10
Floor raise: 1 warm, 20/5 22/5
Side ups: 1 warms, 20/10,11
Alt db curl: 2 warms, 50/5 60/5 65/5
Bar curl: 1 warm , 90/9,9
Con curl: 30/11 25/14

25 min cardio

Monday, October 11, 2010


Dead and hammy workout:

Feeling good and did what was called for plus. 405 for a triple was on the agenda, but I was able to bang out 6. I had one more left, but the hands gave out.
Split squat made a nice jump also, but then the workout was cut short for an important business call.

Deads: 4 warms, 315/3 365/3 385/3 405/6,3
Glute ham assisted: 4 x
Db split squat: 1 warm, 65/8 70/8,10

15 min cardio

Sunday, October 10, 2010


Chest and triceps workout:

Straight up great workout the early morn. The shoulder is feeling better. Using the dbs is great help and a nice new challenge. Looking forward to what the 531 brings.

Db press: 3 warms, 85/3 90/3 95/3,10
In bar press: 2 warms, 165/8 170/8 drop set
In db fly: 2 warms, 55/10,9 drop set
Rope pressdown: 2 warms, 50/8,8
Dips: 3 sets to failure
Reverse pressdown: 45/11,11

25 min cardio

Saturday, October 09, 2010


Back and calves workout:

Really good session today and happy to see the numbers go up again.
I really like doing two types of rows in one workout. Similar to doing two types of squats for the quads.

Lat pulldown palms in: 3 warms, 155/8 170/8,7
Db bent over row: 2 warms, 90/8 95/8 drop set
Close pulldown: 2 warms, 135/9 drop set
Bent over row barbell chains: 175/10,12,13
Donkey calf: 2 warms, 90/14 135/12,10 drop set

25 min cardio


Off day
Going to a show to support a few clients.
Will be a great day, and except some wins today!!

Thursday, October 07, 2010


Quads and abs workout:

Was a little short on time but had a big workout. The squatting now is challenging. And I was very happy doing two triples with 385 at my current bw. The rest of the workout all had gains from last time.

Squat: 4 warms, 295/5 340/3 365/3 385/3,3
Hack squat ss: 135 225 270 270
with Leg ext: 60 x 4
Front Squat: 2 warms, 185/8,8
Ab work: 5 set

15 min cardio

Wednesday, October 06, 2010


Dead lift and hammy workout

Nice change of pace and as I am typing this the next day, very sore!!! Nothing beats glute ham raises.
The deads felt good as I did the 380 for 5. Wasn't a real challenge, but I felt the back start a slight twinge. So with that, I did only the one heavy prescribed set. And the back is fine today..

Deads: 4 warms, 340/5 360/5 380/5
Glute Ham raise assited: 4 sets
Split Db Squat: 2 warms 60/8 65/8
Good Mornings: 2 warms, 135/10 145/10
In/Out thigh: 5 sets
Calf work donkey: 2 warms, 90/14,13,12 drop set

15 min cardio


Delt and biceps workout:

Good finish to this first round. Strength was solid all around and was well rested
My standing shoulder pressed is with still legs. No more pushing!

Stand shoulder press: 3 warms, 135/5 145/5 150/5,5
Barbell shrug: 2 warms, 265/8,9,8
Floor db raise: 1 warms, 20/5,6
Side ups: 1 warm,s 15/12 17/12
Alt db curl: 2 warms, 50/6 60/5,5
Barbell curl: 1 warm, 85/8,9
Con curl: 30/10,10

25 min cardio

Monday, October 04, 2010


Chest and triceps workout:

Nice to mix is up and looking forward to seeing how the 531 will do on the flat db press. The first few waves shouldn't be to hard, but that is why I do the all out failure set for good measure. Nice pump and workout today.

Flat db press: 2 warms, 80/5 85/5 90/5,9
In bar press: 1 warm, 155/8 165/8.8 drop set
Flat db fly: 1 warms, 50/8 ss w/pu, 55/8 ss w/pu
Rope pressdown: 1 warms, 50/8 55/7 drop set
Tri dips: 3 set to failure
Reverse pressdown: 1 warm, 50/10,10

25 min cardio

Sunday, October 03, 2010


Back and calves workout:

Sunday morning workout with a new routine. Dig it and slammed it.
The cool thing was doing more weight than last time on most movements and that was about a month and a half ago.

Side note, the body is slowwwwly going down, and this is on purpose. Over the past two months, dropped about 6 pounds. And this insures is mostly fat loss.

Lat pulldown palms in: 3 warms, 150/8 165/8,7
Db bent over row: 2 warms, 85/8 90/8 drop st
close pulldown: 2 warms, 135/11,10
Bent over row with chains: 175/10,13,12
Donkey calf raises: 2 warms, 90/13,12,12 2 drops

25 min cardio

Friday, October 01, 2010


Shoulders and biceps.

Nothing crazy with this workout. Since the shoulder was acting up, stuck with lighter weight/higher reps. Got a nice burn on both muscle groups.


Quads and abs workout

Start a new routine an fresh wave of 531. I will be sticking with the squat and deads and should start to get challenging. I was happy to hit 365 for the 5 reps at my current body weight as its been a while since I even did at any body weight.
The rest of the workout was faster tempo and really thrashed the quads.

Squat: 4 warms, 315/5 345/5 365/5
Hack squat ss: 135 205 250 250
with Leg Ext: 60 x 4
Front Squat: 1 warm, 155/10 175/8
Sissy squats: 3 sets to failure
Ab work: 4 sets

15 min cardio


Rest day