Tuesday, November 30, 2010


Quads and abs:

Nice start to the singles week of the 531. 300 was called for on the front squat but I pushed it a little. I first did 305 and then 315 for a single. Wasn't too bad and looking forward to bring this up as it was the first round of fronts squats in over 4 months!! The rest of the workout was solid with gains from the previous round.

Front squat: 4 warms, 245/5 275/3 305/1 315/1
Walk db lunge: 2 warms, 85/6,6
Leg ext ss: 70 80 82
with Sissy squats: 15,15,17
Wide squat: 165/10,15
Low ab work: 5 set

15 min cardio.

Sunday, November 28, 2010


Deads and hammies:

Fantastic workout and lots of energy. Went in thinking just to do what was called for on the 531 for deads. Instead I finished with 5 more pounds and 2 more reps to nail 425 for 5. And hitting a best on reverse lunges also was cool.

Deads: 5 warms, 365/3 395/3 425/5
Db leg curl: 2 warms, 55/9 57/8 drop set
Reverse bar lunge: 2 warms, 140/6 160/8
Db stiff leg: 1 warm, 90/10 100/13
In/out thigh ss
with abs: 5 sets

15 min cardio

video of deads


Delt and bicep workout:

Solid training this morning, and made gains. My neck was stiff going into the workout. From awkward sleeping, and then strained it a tad doing presses. Moved through the workout fine. Just tight now.

Standing press: 3 warms, 155/3 165/3 175/3 drop set
Seated side lateral: 2 warms, 40/8,9 drop set
Rear delt raise ss
with Db shrug: 3 x
Incline db curl: 2 warms, 50/5 55/5,4
Cable curl: 1 warms, 60/8 65/8
Preacher Curl: 30/10 25/13

30 min cardio

Rest day from weights, but will do 30 min cardio.

Saturday, November 27, 2010


Chest and triceps.

Made some nice increases from last workout, and was well energized.
Did what was called for on the 531. Bumping the cardio up 5 min on the day I do 25 min to 30 min. The slow fat loss is moving along well, and strength has not been effected.

Flat db press: 3 warms, 95/3 105/3 110/3,4
Chest dips: 2 warms, 3 chains/8,9 drop set
In db fly s: 50 55 55
with pu's: 3 x
Tricep db ext: 2 warms, 325/7,6
Tricep press: 1 warm, 60/10 65/9 drop st
1 arm stirrup: 15/11 12/13

30 min cardio

Wednesday, November 24, 2010


Quad with extra workout:

Well rested and nailed this workout. All increases and felt more comfortable with the front squats this round. Actually did a PR with the walking db lunges. Legs were swollen.

Front squat: 4 warms 235/5 270/3 285/3,4
Walk db lunge: 2 warms, 80/6 85/6
Leg ext ss: 70 80 80
with Sissy squats: 3 x 15
Squat: 165/10 13
Calf work ss with ab work: 5 c

20 min cardio


Well train early on Thanksgiving. Most likely do faster tempo to bang out the back and some rows, and cardio.

Monday, November 22, 2010


Shoulder and bicep workout;

Today was a challenge for the first round of the 531 for the standing press. Most of the workout was solid but little tired. I think staying up late is a no no, and the body cant handle it and do intense training. All in all productive and will build off of this.

Stand shoulder press: 3 warms, 145/5 155/5 165/4 drop set
Seated side lateral 2 warms, 35/8 40/9 drop st
Rear delt raise ss
with db shrugs: 3x
In db curl: 2 warms, 50/5 55/4 drop set
Cable curl: 1 warm, 60/8,8
1 arm preacher curl: 30/10 25/12

25 miin cardio


Cardio only 30 min
Going to my son's Thanksgiving lunch at preschool.

Sunday, November 21, 2010


Deads and hammies workout:

Fantastic start to this round for an early morning workout. First, did what was called for on the 531, and even better, broke some numbers from almost 2 months back. Hoping this hammy work pays off!!

Deads: 5 warms, 350/5 375/5 400/5
Db leg curl: 2 warms, 55/8,9 drop set
Reverse bar lunge: 2 warms, 135/6 155/8
Stiff leg db's: 1 warms, 85/10 95/13
Out thigh ss abs: 5 x

15 min cardio

Saturday, November 20, 2010


Chest and tricep workout:

Solid start to the flat db wave. Entire workout was on and felt great.

Flat db press: 3 warms 90/5 100/5 105/5,5
Chest dips w./chains: 2 warms, 3c/8m8 drop set
In db fly ss: 45 50 55
with push ups: 3x
Db ext: 2 warms, 32/5,5
Tricep pressdown: 1 warm, 60/9 65/8 drop set
1 arm pressdown: 15/10 12/12

25 min cardio

Friday, November 19, 2010


Back and calves workout;

Solid training today but it was slowed down a tad since I am really sore from yesterdays quad thrashing. Nice starting numbers and looking forward to increasing them over the next few workouts.

Pullups: 5 sets
T bar rows: 3 warms, 185/8 195/8
Underhand pulldown: 2 warms, 125/9,9
Db bench row ss 65/10 70/9 72/9
with high pulldown: 35/10,10,10
Stand calf raise: 2 warms, 90/13,12,12 drop set

25 min cardio

Thursday, November 18, 2010


Quads and ab work:

New wave and new energy. Felt great bringing back front squats. Really excited to breaking my PR of 365 and with a lighter bw. All in all solid workout and numbers up.

Front squat: 4 warms, 255/5 270/5,5
Walk lunges db: 2 warms, 75/6 80/6
Leg ext ss
with ss squat: 3 x
Squat: 165/10, 13
Low ab work: 4 sets

15 min cardio

Wednesday, November 17, 2010


Dead and hammie workout:

Nice deload workout and didn't go crazy with high reps. Did what was called for but used "stops" on the touch for each rep. This give me a little more energy and was able to do more work on the leg curl. I also through is stiff leg deads with the trap bar for kicks. I am sore today as I type this. Solid workout.

Dead lifts: 4 warms, 300/5 320/5,5
Leg curl: 2 warms, 60/8,8 drop set
Stiff legs w/trap bar: 2 warms, 235/10 255/12
Outer thigh: 5 sets
Ab work: 4 sets

15 min cardio


Shoulder and bicep workout:

Last deload before the new wave. Another solid pump and workout. Faster tempo.
Mixed it up a bit with doing up and down for side lateral and changed the bicep workout order.

Shoulder press: 2 warms, 115/5 135/5,7
Upright row cable: 2 warms, 75/8 80/10,11
Side lateral up and downs: 3 x
1 arm cable curl: 2 warms, 32/10,8
Bar curl: 1 warm, 85/9,9
Hammer db curl: 40/8 30/11

25 min cardio

Tuesday, November 16, 2010


Rest day, cardio only of 30 min,
Went to a Pro Football game.


Chest and Triceps:

Deload workout for the chest but still made gain on other movements. Felt great and I mixed things up a bit. Eager to start the new wave of 531. Couple more workouts!

Flat db press: 3 warms, 80/5 85/5,13
In db press: 1 warms, 85/9,8,8 drop set
Flat bar w/chains: 155/10,10,9 drop set
Bar ext: 2 warm, 70/8,6 drop set
Close pressdown: 50/9,8 drop set
1 arm rope pressdown: 15/9 10/15

25 min cardio

Saturday, November 13, 2010


Back and calves workout:

Really solid workout today. Used a slightly higher rep scheme but also through some burn out sets. Just one of those workouts that I felt like the energizer bunny. High Energy!!

Bent over row: 4 warms, 225/5,7,8 drop set
Lat pulldown: 2 warms, 125/8 135/8 drop set
T bar row: 2 warms, 180/9,10 drop set
Rope pulldown ss
with Pullovers: 3 x
Seated calf work: 2 warms, 4 working sets.

25 min cardio

Friday, November 12, 2010


Quads and abs workout:

Beginning of deload and good timing. Just feeling a little tight and sore from this weeks training. Did what was called for and stuck with a higher rep scheme for the workout. Felt really good and the pump was great.

Squat: 3 warms, 275/5 295/5 305/5,9
Leg ext: 1 warm, 75/15,15
Leg Press: 1 warm, 225/20,20
Front squat: 1 warm, 185/5,8
ab work: 4 ss

15 min cardio
Thursday, November 11, 2010

Shoulder and bicep workout:

Last single out workout before the deload. Happy with the results but looking forward to the higher reps coming up. I think from the heavy deads and squats, the low back has been tight along with other aches and tweaks. It happens though. Solid agains to finish this round up.

Stand bar press: 3 warms, 140/5 160/3 170/1 180/1,1
Side lateral: 2 warms, 45/8,7 drop set
Upright row cable: 2 warms, 75/10,9
Barbell curl: 2 warms, 115/6 125/6 130/6
Hammer curl ss
with 1 arm cable: 3x

25 min cardio


Rest day from the weights
Weigh in 162.5
Cardio 30 mins

Tuesday, November 09, 2010


Chest and triceps:

Great workout and made some really solid gains. Just felt on today.

Flat db press: 3 warms, 90/5 100/3 110/1,5
In db press: 1 warm, 85/7,8,8 drop set
Flat bar w/chains: 1 warm, 165/10,10,10
Tricep pressdown: 2 warm, s67/8,7 drop st
Bar ext: 1 warm, 55/10 60/9
1 arm rope pressdown: 15/12 12/13

25 min cardio


Dead and hammy workout:

Strange type of workout today. Went in want to break a single PR for deads, but didnt happen. I went and it 445, but it was tough. The goal was 465, but just didnt bother. As I was taking the weight off, I was well rest. I then went for 2 x plus my body weight. I banged out 18 with 335. I was then spent!!!

Deads: 5 warms, 415/1 445/1 335/18
Leg curl: 2 warms, 60/6 drop st
Wide leg press: 2 warms, 385/10,12
Stiff leg w/chains: 225/10,12,13
Ab work: 4 ss

15 min cardio

Video of 335x18


Sunday, November 07, 2010

Summary of last two workouts.

11/6 Quads/ab
11/7 Back/calves

All is well and the body fat is coming off at a really slow pace. Oddly, this is my goal to set myself up for competing some time next year.

With the improvements of my deadlifts, I think its taking a slight toll on my squating. My lower back has been very tight and it did inhibit my heavy squats the other day.

Since I dig the deads and the numbers are still increasing, I will keep them in. The change for the next wave will be switching out squats for Front Squats and apply the 531. Change is good, as I have lead off with reg squats for well over 20 quad workouts.

I was content with doing 435 for a single at the bw of 163. But now is time to hit the fronts as start fresh. The goal for the single will be 385!!

Friday, November 05, 2010


30 min cardio


Delt and bicep workout:

Good workout today and nailed the numbers. All gains throughout and felt great.
Starting to see the slight changes in the body which is exciting. Small changes are the key.

Stand bar press: 3 warms, 150/3 160/3 170/3,3
Side lateral: 2 warms, 42/8 45/8
Upright row ss
with front raises: 3 x
Barbell curl: 2 warms, 110/8 120/8
Hammer curl: 1 warm, 45/8 47/9
1 arm cable curl: 20/12 22/13

25 min cardio

Wednesday, November 03, 2010


Dead and hammy workout:

Fantastic workout today and nailed a best with 415 for 6 reps. Rest of the workout was solid and the pump in the hammies was off the hook. Really exhausted the muscle but still had solid energy.

Deads: 5 warms, 365/3 395/3 415/6,3
Leg curl: 2 warms, 60/8,5 drop set
Wide leg press: 2 warms, 360/12 385/13
Stiff leg w/chains: 225/10,12,13
In/out thigh: 5 set
Ab work: 5 sets

15 min cardio

video of deads

Chest and triceps:

Mades gains from last time. Even to the point I did sets of 5 instead of 3's, my bad!
Feeling good to starting getting back into the heavier db's. Been a while since I was flat benching for a few months.

Flat db press: 3 warms, 95/5 100/5 105/5,7
In db press: 2 warms, 85/8,6 drop set
Flat bench with chains: 1 warm, 160/10,11,10
Tricep pressdown: 2 warms, 67/8,7 drop set
Bar ext: 50/10,11,9
1 arm rope pressdown: 15/10 12/12

25 min cardio