Friday, October 28, 2011

Little catching up.

Finished the 531 on point with the shoulder press and pretty much smoked the numbers. All in all I will be increasing the weights for the second round.

Its deload round now, and got in my quad workout yesterday. Although I didnt squat as heavy, I still thrashed my quads on all other movements.

Will be having two off days, today and Saturday. I am away for the big natural bb pro show, the Yorton Cup. Besides helping at the show, I have guided and coached a few figure pro competitors for the show. They all look great and gonna kill it.
Will be back early Sunday morning, and planning on training that afternoon.

Tuesday, October 25, 2011


Deadlift hammy workout:

Was looking forward to this workout as the deads have slowly increased. The test out round of the 531 and nailed it. The grip was better, and I will be increasing next round. The goal was 385 and did the single pretty easily and then did a second set for 4 reps. Looking forward to getting this back into the 400's...
All in all, hammies were fried.

Deads: 3 warms, 315/5 345/3 365/1 385/1,4
Glute ham raise assisted: 3 x
Db split squat: 2 warms, 65/10 burn set
Leg curl: 1 warm, 45/10 50/9,8 2 burn sets
Good mornings: 1 warm, 125/18

20 min cardio

Monday, October 24, 2011

Solid two day of training after two rest days. Friday had a lot of business to finish up including re fi on the home, and then Saturday traveled to Baltimore to watch a show with a couple of clients.
Had a good early morning workout hitting back on Sunday and then test out
for the 531 on chest today. Nice increases and progression for both workouts.
And today's workout was fueled by a high carb cheat meal last night. Carbs do increase performance!! LOL


Back and calves:

Lat pulldown palms in: 3 warms, 147/8 162/9,9
Bent over row: 3 warms, 215/6 235/6,8 185/17
Rope pulldown: 1 warm, 112/10 117/11 drop set
Chin ups: 3 x fail
Db floor row: 1 warm, 50/10,12
Calf work: 7 total sets

25 min cardio


Flat bench: 4 warms, 210/3 225/1 235/1,3
Slight in db press: 2 warms, 95/9,9 drop set
In db fly: 50/10,12,12
Flat bench 3 way's: 3x
Rope pressdown: 2 warms, 50/8,7 drop set
Bar ext: 45/12,11
Dips ss
with reverse pressdown: 2 x

25 min cardio

Thursday, October 20, 2011


Quads and abs workout:

Feeling a little beat and a little cold coming on. Just run down!
Wanted to get this workout in since I am planing on two off days due a busy schedule. So I pushed through on the first test out round for 531 and did what was needed. Slow moving but after the squats felt better and the workout was pretty good. Finished with supersetting with squats and hacks!! Rock on..

Squat: 4 warms, 275/5 315/3 335/1 345/1,2
Hack squat: 3 warms, 250/6 275/10
Leg ext: 1 warm, 85/10,12 drop set
Squat ss
with Hacks: 3 x
ab work: 4 ss

20 min cardio

Weigh in: 156.5 to 157

Wednesday, October 19, 2011

Great finish to the second round of 531. Made some solid gains and soreness along with it!! The deads felt better the second time around so looking forward to some nice progression. For the shoulder press, little too light but repping it out is not a bad thing either...


Hammy workout:

Deadlifts: 5 warms, 295/3 325/3 345/3 365/3,5
Glute ham raise assisted: 4 x
Db split squats: 1 warm, 50/8 60/8
Good mornings: 2 warms, 140/10,12
Leg curl: 37/10,15

20 min carido


Shoulder and biceps workout:

High inc db press: 3 warms, 75/3 85/3,12
Trap bar shrug: 2 warms, 195/15,15
Front raise plate ss
with side lateral: 3 x
Barbell curl: 2 warms, 85/8 95/8,8
Alt db curl: 1 warm, 40/6 45/8
Con curl: 25/10,10

25 min cardio

Body weight still in check!!!

Monday, October 17, 2011


Back and calves workout:

Lat pulldown palms in: 3 warms, 145/8 160/9,9
Bent over row: 2 warms, 210/6 230/6,8 drop set
Rope pulldown: 1 warms, 112/11 117/9 drop set
Chin ups: 3 sets
Floor rows: 1 warm, 40/12
Donkey calf raises: 3 warms, 90/15 135/17,15,12 2 drop sets

25 min cardio


Chest and triceps workout:

Flat bench press: 4 warms, 195/3 210/3 220/3,5
Slight in db press: 2 warms, 95/7,7 drop set
In db fly: 1 warm, 52/10,11
Push ups: 2 sets to failure
Rope pressdown: 1 warm, 40/8 45/8,8 drop set
Tricep Dips: 2 sets to fail

25 min cardio.

Both workout were on point and the 531 felt good on the flat bench. Gains were made all around and looking forward to the next deadlift workout and to see how my body responds.

Saturday, October 15, 2011


Shoulder and bicep workout:

Did what was needed to be done but was interrupted one to many time with some business that I had to attend to. Most times, I just let things go, but needed to give some attention this time. So the workout was a bit choppy. All in all still effective, just lack of focus at points. Its life!!


Quada and abs workout:

Made up for yesterdays workout by far. Solid gains, and the squating was much more confortable then last time. Felt great with the cooler air, and a ton of energy.

Squat: 5 warms, 295/3 310/3 320/3 330/4
Hack squat: 3 warms, 240/6 265/10
Leg ext: 1 warm, 82/12,12
Db step ups: 1 warm, 65/8,8
Squat: 165/10,20
Ab work: 4 sets

20 min cardio

Thursday, October 13, 2011


Chest and tricep workout:

First time leading off with flat bench for a long time. Wasn't to bad and handled the weight ok for the first wave of 531. The rest of the workout was solid and set up the new round well to make gains. Pump was on.

Flat bench: 3 warms, 185/5 205/5 210/5,6
Slight in db press: 2 warms, 95/6,6 drop set
In db fly: 1 warm, 50/11 52/10
Push up: 3 sets to fail
Rope pressdown: 1 warm, 40/8 42/7 drop set
Tricep dips: 4 sets to failure

25 min cardio


Dead and hammy workout:

Again another first in a while with the regular deads. Grip was off a bit and feel, but I am confident I will get back this sooner then later. Great workout and really dig the combo's of these movements. Pure burn of the hams..

Deadlift: 3 warms, 305/5 325/5 345/5,6
Glute ham raise assisted: 4x
Db split squat: 1 warm, 45/8 55/10
Good mornings: 2 warm, 135/10,12
Leg curl: 35/10,15

20 min cardio

Check in weight still holding between 156 and 157 after lower carb days.

Wednesday, October 12, 2011


Back and calves workout:

Nailed it on all cylinders. Just a great workout and with a faster tempo.

Palm in pulldown: 3 warms, 140/8 155/8,9
Bent over row: 2 warms, 205/6 225/6,7 185/15
Rope pulldown: 1 warm, 110/11,11 drop set
Chin ups: 3 sets to failure
Db pullover: 65/10,14
Donkey calf raises: 3 warms, 90/16,14,14 2 drop sets

25 min cardio

Monday, October 10, 2011


Quads and abs:

After a two day rest mini getaway, and finding out the results of my clients from the big show on Saturday, I was ready to rock n roll!! 531 is it and first up were regular squats. Did what was needed but will have to get use to the heavier weight on my back. No worries.
The rest of the workout was killa!!

Squat: 4 warms, 275/5 295/5 310/5,6
Hack squat: 3 warms, 225/6 250/8
Leg ext: 1 warm, 80/11,11
Db step ups: 1 warm, 60/8 65/8
Squat: 165/10,18
Ab work: 4 sets

20 min cardio

Friday, October 07, 2011

Nice week of deload and mixing it up workouts. I will finish up with shoulder and biceps today and then have two days off. After that, I will start a new round of my 5 day split, but will apply my modified version of 531 to each of the squat, deadlift, flat bench and high incline db shoulder press. Of course I will be low balling the weight to give myself some momentum. As far as the diet goes, all is well and happy were I am at The focus will be to maintain my current bw range until Jan 1st. Then, changes will be made to start the slow cut for the show.

Monday, October 03, 2011


Shoulder and bicep workout:

Really good workout and nailed the goal of doing a triple with the bar shoulder press.
I was able to get 5 good reps where 3 was called for. All gains on movements for the shoulders.

Shoulder press: 3 warms, 155/3 185/1 195/1 205/5
Side lateral cable: 2 warms, 30/8,9
Reverse delt raise: 2 warms, 35/11 40/9
Db shrugs: 85/20,17,14
In db curl: 2 warms, 50/5,6 drop set
Cable curl: 1 warm, 60/8 67/9 drop set
21's: 2 x failrure
Ab work: 4 sets

25 min cardio


Quads and abs deload, 20 min cardio

one with front squat for a while so I did regular squats and mixed it up a bit. Nice pump and burn


Very happy with the Juggernaut results and how I applied multi exercises to it. Been on it since the spring so a change is needed.
The plan is set for the next cycle. Continue with my 5 day split, change off the lead movements and follow my modified 531 rep breakdown for the lead off. I will start this at the end of the week.
I will roll with the 531 until I get burnt out from it, but I do plan on 8 waves.