Friday, September 30, 2011


Hammy workout:

Was eager to get this one done. Test out time for the romanian stiff leg deads.
Reach my goal that was 395 for 5, and better yet, drop set with 315 for 16. After those two sets and legs curls, I was toast. Video's are below of both lifts.
All in all a strike driven workout and tomorrow's off day will be needed. Looking forward to bring back regular deads very soon.

RSLDL: 6 warms, 345/3 375/1 395/5 315/16
Leg curl: 2 warm, 60/5 65/5,5 drop set
Reverse bar lunge: 2 warms, 115/8 135/8
High Leg curl: 2 sets with 35

20 min cardio

video of 395 x 5

video of 315 x 16

Thursday, September 29, 2011

Solid two days of training, and the bw remains in the range I desire.


Back and calves workout:

All gains across the board for this third round and as I progress, adding a few extra sets here and there.

Pullups: 5 sets
T bar rows: 3 warms, 205/8 215/9 160/18
Lat pulldown under: 2 warm, 130/10 135/9 drop set
Db bent over row: 1 warms, 65/13,12
1 arm cable row (H): 50/9 40/12
Calf work: 2 warms, 90/15,15,13 3 burn sets

25 min cardio


Chest and triceps:

Again, increased the volume a tad for the fact of feeling good. Test out for the 3's on the flat db press and happy to get 5 good reps with the 112's.

Flat db press: 3 warm, 100/3 110/1 112/5
Chest dips: 2 warms, 4 chains/10,9 drop set
Slight in bench: 2 warm, 160/8,8
Flat db fly: 1 warm, 50/12,10
Tricep pressdown: 2 warm, 70/8,9 drop set
Db ext: 30, 25, 20
1 arm pressdown: 15/15,13
Ab work: 4 sets

25 min cardio

Wednesday, September 28, 2011


Quads and abs workout:

Was looking forward to this workout as its the last one for the JN 3's and test out.
Going in I had a lot going on mentally and not feeling 100 percent. Its happens. I was able to get the prescribed 3 reps with 315 but not my goal of 5 reps. Just couldn't hold on to the bar. Again, it happens. From that result, I torched my quads out of frustration and made increases from last workout.

Front squat: 6 warms, 295/1 315/3
1 leg pres: 2 warms, 160/8 180/10
Squat: 2 warms, 245/5 265/10
Leg ext: 1 warm, 80/12 85/10
Sissy squat: 2 x failure
Ab work

20 min cardio

Monday, September 26, 2011

After two days off, I had two great workouts!


Hammy workout:

Little slow moving since it was early and wanted to bang it out to hang with my kids.
Lots of warm up sets to get the back loose. Got it done and made some nice gains!! Looking forward to the final all out round of the 3's.

RSLDL: 5 warms, 315/3 340/3 360/3,3,3,5
Leg curl: 2 warms 60/7 65/4 drop set
Reverse bar lunge: 2 warms, 145/6 165/8
Stiff leg db: 75/10 85/20
Up leg curls: 40/12,11
Ab work: 6 sets

Cardio = 25 min


Shoulder and biceps workout:

Another bamming workout and had increases across the board. The one exciting note is that I am curling good weight again and the forearm pain is not there. Happy with the progression and feeling good.

Shoulder press bar: 3 warms, 155/3 175/1 185/3,3,3,8
One arm cable lateral: 2 warms, 27/9 30/10
Reverse delt raise: 2 warm,s 35/11 37/9
Db shrug: 85/19,16
Incline db curl: 2 warms, 50/5 52/5,5
Cable curl: 1 warm, 60/8 65/9
21's: 2 x

25 min cardio

Thursday, September 22, 2011


Back and calves workout:

A good workout, but was still a bit sore from the previous quad training. And from that the low back was tight so I didn't go crazy over the t bar rows. Other than that, all gains were made in weights and reps. Solid pump going on.

Pullups: 5 sets
T bar rows: 2 warms, 135/15,15,15
Lat pulldown under: 2 warms, 130/10 135/9
Db bent over row: 2 warm, 75/12,11
Db pullover: 75/14
Calf work 2 warms, 90/15,16,14 2 drop sets

25 min cardio


Chest and triceps.

Great workout today and nailed it. Just felt great today and well rested.
Added a couple of sets here and there for the extra push.

Flat db press: 4 warms, 100/2 107/3,3,3,4
Chest dips: 2 warms, 4 chains/10,9 drop set
Slight in bench: 2 warms, 155/8,8 drop set
Db fly: 45/12, 50/11
Db ext: 1 warm, 25/8 30/7,6 drop set
Tricep pressdown: 50/8 60/10,11
Ab work: 5 set

25 min cardio

Carb wave dieting is working fantastic for myself over the last 7 weeks. Maintaining a nice level of leaness and strength and energy is great.

Will have two days off, Fri and Sat, doing a mini trip with the family!

Tuesday, September 20, 2011


Shoulder and biceps:

Another favorite round on exercises. Moved through the 3's well for the presses and happy with the effects of the training.

Seated bar press: 4 warms, 170/3,3,3,3,8
1 arm side lateral cable: 2 warms 25/9,10
Rear delt raise: 2 warms, 35/11,12
Db shrug: 65/22 75/16,17
In db curl: 2 warms, 45/5 50/5,6
Cable curl: 1 warms, 55/10 60/10
21's: 2x with bar

25 min cardio


Quads workout:

This was a challenge doing the second round of the 3's on front squats. I was able to nail 4 set of 3's of 285. The goal test out will be with 315 next round, and I know I want to get 5 reps. That will be a pr for me. The rest of the workout was great and did some squating again as the third movement. Actually looking forward to leading of with back squats soon.

Front squats: 5 warms, 245/1 265/1 285/3,3,3,3
1 leg-leg press: 2 warms, 160/8 170/8
Squat: 2 warms, 235/5 255/10
Leg ext ss: 70 75
with Sissy squats: 2 x to failure

20 min cardio

Monday, September 19, 2011


Hammy workout:

Even though its was an early morning workout, it was solid. Took a few warm up sets to get into the groove. Nice combination of movements and effective for breaking down some fibers! LOL The 3's were challenging but let it all out on the last set.

RSLDL: 6 warms, 295/3 325/3,3,3,3,8
Leg curl: 2 warms, 60/8 62/5 drop set
Reverse step lunge: 2 warms, 135/6 145/10
Db Leg curl: 1 warm, 52/10 60/10
Db Stiff leg: 1 warm, 75/22

20 min cardio

Friday, September 16, 2011


Back and calves workout:

A great combination of exercises that lead to a great pump. Energy and feel are up as its getting slightly cooler here in the NE. I dig it!! Good starting numbers to build upon.

Pullups: 5 sets
T bar row: 3 warms 205/8 215/8 drop set 160/15
Lat under: 2 warms, 120/12 130/11
Db bent row: 65/10,12,13
Db pull over: 65/10,112
Calf work: 2 warms, 90/15,14,12 2 drop sets

25 min cardio


Chest and triceps workout:

Early morn workout due to client's timing. Still solid and had the AVO2 flowing.
Again, good starting numbers and looking forward to progression over the next few weeks.

Flat db press: 3 warms, 100/3,3,3,3,8
Chest dips: 2 warms, 4 chains/7,7
Slight in bar press: 1 warm, 145/10,9 burn out set
Flat fly: 45/12 50/10
Tricep pressdown: 2 warms, 70/9 75/7 drop set
Close db press: 50/9,19
1 arm pressdown: 15/13,12
Ab work: 5 sets

25 min cardio

complete rest day, teaching posing class!

Wednesday, September 14, 2011


Quads workout:

Onto the 3's round for the Juggernaut and this was a challenge. Although is was a challenge, feeling great as I am using a new version of All Out, and the motivation is high!! Nothing like squat 2x in a workout.
Right now still holding the low end weight and the workout was nailed for a first round. The carb wave is very effective.

Front squats: 4 warms, 225/3 260/3,3,3,3,5
Walking db lunge: 2 warms, 75/6,6
Leg ext ss: 70 80 80
with sissy squats: 3 x
Squat: 2 warms, 225/5,8

Cardio 20 min

Sunday, September 11, 2011

Mini update.

In the middle of the deload round, and the workouts have been very good.
All is well with the training and looking forward to the juggernaut reps of 3's.
This is the last round and the plan is to switch the movements up and head back into the 531 again.

Great time of the year coming up with some great shows and clients hitting the stage. Planing on going to a couple this fall including the Yorton Cup.
Very excited to say I should have 3 pro figure competitors hitting that stage along with a number of first time competitors reaching their goals.

That's it for now and pushing hard, the truth!

Thursday, September 08, 2011


Shoulder and bicep workout:

Quicker tempo workout as I wanted to see off my son for his first day school.
I knocked out the first exercise before it was picture time with his new backpack!! Great times. I was able to do 8 reps, 3 greater than what was called for. More of a challenge was is solid. Happy with the workout and feel.
Deload round is coming up and although I dont care for it mentally, the body could use it. The only difference is backing off on the first movement.

Shoulder press: 4 warms, 175/2 185/8
Side lateral descents: 3 x
Barbell shrug: 135/20 155/20 175/18
Floor raises: 20/6,8,9
1 arm cable curl: 1 warm, 25/8 30/12
Close barbell curl: 65/14,15,14
Hammer curl: 1 warms, 40/6,10

25 min cardio

Thurs morning weight in: 155.5 (same as last week)

Tuesday, September 06, 2011


Hammie workout:

Test out for the the rsldl. Content that I did 345 for 11 and easily surpassing the 5.
So with that, the weight will be adjusted for the final round when doing 3's.
Strength and overall workout was effective. Looking forward to either doing JN or the 531 for next phase after the 3's. I will go back to reg squats and deads.

RSLDL: 5 warms, 325/1 345/11
Glute ham raise assisted: 4 x
Leg curl: 2 warms, 60/5,8 drop set
Stiff leg close stance: 1 warms, 215/10 235/15
Low back work: 3 ss of 3 movements

20 min cardio

Video of 345x11

Monday, September 05, 2011


Back and calve workout:

Early workout due to plans today and hanging with the family.
Fast tempo workout with a fantastic pump. Nailed some personal best on the db bench row. Nice moment since it takes away the low back pressure.

Dv bench row: 4 warm, 85/8 95/9,8 drop set
Chin ups: 4 sets to failure
Lat wide: 1 warm, 110/11,10,10
Bent over row chains: 1 warms, 185/10 205/10,11
High pulldown: 1 warm, 40/12 45/12
calf raises: 8 sets

Cardio: 25 min


Chest and tricep workout:

Test out set for the flat db presses. I can say this was hard and I am right were I should be. I was able to squeeze out one more rep for 6 on the 110's. The rest of the workout was nailed as I had a great night's sleep. Felt strong!

Flat db press: 4 warms, 100/2 110/6
In db press: 2 warms 85/9,10
Flat bench chains: 1 warms, 165/10 175/8,9
Rack push ups: 3 sets
Bar ext: 2 warms, 65/11,9
Close pressdown: 50/11,10,9

25 min cardio

Saturday, September 03, 2011


Quad workout:

Test out round for the 5 reps on the Juggernaut for front squats.
Even though it was an earlier workout, I hammered my quads and very happy to
do 8 reps with 280. All increases from last workout and truly energized with the beta version of All Out V2.

Front squats: 5 warms, 245/1 265/1 280/8
Leg press: 2 warms, 450/10 475/15
Bar step lunge: 1 warms, 150/6 160/8
Leg ext ss: 70 75 75
with db sumo squat: 85 95 95

20 min cardio

Video of the 280 x 8 fronts

Friday, September 02, 2011


Shoulder and bicep workout:

Just felt great today with good things going on. And it was reflected in todays workout.

Seated bar press: 3 warms, 170/5,5,5,10
Side lateral descents: 3 x from 35's
Upright row cable: 2 warms, 70/11,10
Floor raise: 15 20 20
Hammer curl: 2 warms, 45/6 50/10
Close grip curl: 1 warms, 90/10,9 drop set
1 arm cable curl: 20/9 15/14
Ab work: 5 sets

25 min cardio

Weigh in: 155.5 (just where I want to be)


Complete rest day - maybe? LOL