Tuesday, November 29, 2011


Chest and triceps workout:

High energy and nailed it. Nice set up to make gains, and my new rep
scheme's are paying off. I will document them for the new year..

Flat bench: 4 warms, 195/5 210/5 220/5,6
Chest dips: 2 warms, 4 chanins/8,9 drop set
Slight in db press: 1 warm, 75/8,7 drop set
Flat bench chains: 1 warm, 155/11,12
Tricep pressdown: 2 warm, 70/8,8 drop set
Db ext: 30/6 25/8 20/12

25 min cardio - 15 intervals.

Back and calves workout:

One of my favorite routines for the back. Feeling it this morning in a good way.
Brought back the pullups and t bar rows and these to movements are still king after deads for overall back development.

Pullups: 5 sets
T bar rows: 3 warm, 180/6 200/8,10 drop set
Lat pulldown underhand: 2 warms, 130/10 135/9 drop set
Db bent over row: 1 warm, 65/10,12
Str arm pulldown: 40/12 45/12
Calf stand raises: 2 warms, 45/15 90/12.10 drop set
Single calf raises: 2 sets.

30 min cardio

Sunday, November 27, 2011


After the de-load round always amp'ed to hit it hard. Even though its my early Sunday morning workout, I was able to hit my number and produce a great workout. Very happy with the start of this wave and felt great. For the squats though, through in a few extra warm up sets. By the time I hit the 330 I was ready.

Squats: 6 warm, 290/5 310/5 330/5,5
Walk db lunge: 2 warms, 75/6,6
Hack squat: 2 warms, 205/8 225/10 135/20
Leg ext: 2 warms, 85/12 drop set
Ab work

22 min cardio

Wednesday, November 23, 2011

Little catch up 11/23

Rest day on Sunday, and the last three workouts have been deload off of the 531. All is well and the training is solid. For these deload workouts, using slightly higher rep schemes and still going to failure. More or less a change of pace.
Tomorrow is an off day and then two more deload wo's..

Body weight is back down a bit since the change in plan last week. I am exactly where I want to be pre holiday's!!!

Looking forward to starting the third wave of 531 at this current bw. Should be breaking some PR's at the weight.

Sunday, November 20, 2011


Shoulder and bicep workout:

Was going to rest but I knew that the next time had zero time to train. Plus, football is on!! Killed this workout and ran right through it. Fast tempo and add a couple sets here and there for the delts. The left forearm feeling better, but still was cautious.

Shoulder db press: 3 warms, 85/3 95/1,8
Side lateral: 2 warm, 40*6 45/6,8 2 drops
Upright row cable: 2 warms 80/10,10 drop set
Reverse delt raise on bench: 25x4
Close grip b bell curl: 2 warms, 85/8 95/9,8
1 arm cable curl: 1 warm,s 17/12 20/11

30 min cardio

Complete rest day!

Friday, November 18, 2011


Chest and Triceps.

Test out for chest and was very happy with my pressing. Never had a good bench.
But figure lets see if it can go up. The rest of the workout was fast tempo and nice energy.

Flat bench: 4 warms, 195/5 215/3 230/1 245/1,3
In db press: 2 warms, 95/8,6 drop set
Slight in bench: 1warm, 135/8 145/9,8 drop set
Rach pu: 2x
Bar ext: 2 warms, 70/8,6 drop set
Close grip pressdown: 55/12 45/14 35/16

30 min cardio


Deads and hammie workout.

The goal was doing a single for the deads at 395. But went for 405, and nailed out 5 reps. Very happy considering my break from deadlifts. A little short on time, but did a little more volume for the two exercises after deads. Tomorrow is a welcomed off day!

Deads: 4 warms, 315/5 345/3 375/1 405/5
Leg curl: 2 warms, 60/6 65/6,6 2 drop sets
Stiff leg close stance: 2 warms, 215/8 235/8 255/12

20 min cardio

Wednesday, November 16, 2011


Quads workout.

Test out round for the 531 and nailed it. Reps were clean slow and controlled. After doing the squats, then it was an all out assault and really tore it up. Workout moved nicely with good energy.

Squat: 4 warms, 285/5 315/3 335/1 355/1,3
Leg press: 2 warms, 425/10 470/10,14
Step bar lunge: 2 warms, 145/6,10
Leg ext: 1 warm, 75/14 80/12 drop set
Db jump squat: 30/10 35/10 40/10

20 min cardio


Back and calves:

Fast moving with a great pump. Stay away from bent over rows since I was very tight from yesterdays leg workout. So I lead off with chin ups and did through in bo's at the end.

Chin ups: 5 sets to failure
Lat pulldown wide: 2 warm, 117/8,8 drop set
Db bench row: 2 warm, 85/9,8 drop set
Close pulldown: 2 warms, 130/12,11 drop set
Bent over row: 135/8,15
Calf work: 8 sets

30 min cardio

Monday, November 14, 2011


Nice finish to the round and exceed last workouts numbers by far.
Was well rested after yesterday's off day. I did mix up the biceps for the fact my left arm is still tender but made it through ok.

Db delt press: 3 warms, 80/3 90/3/10
Side laterals: 2 warms, 40/8 42/8,9 drop set
Upright row cable: 2 warms, 77/10,11
Reverse delt raise on bench: 2 warms, 27/11,10
1 arm cable curl: 2 warms, 25/10 30/11
Barbell curl: 1 warm, 85/8 90/10, double drop sets

30 min cardio

Saturday, November 12, 2011

Two great workouts in the books. Made gains on both and really nailed the hammies this morning. Feeling strong and moving forward. Growth is in my future!! LOL


Chest and triceps:

Flat bench: 4 warms, 210/3 220/3 230/3,5
In db press: 2 warms, 90/10,8,7
Slight in bench: 1 warms, 125/10 135/10,9 drop set
Rack pu: 2 sets
Close grip pressdown: 2 warms 70/8,8 drop set
Decline bar ext: 50/12,11,9
1 arm rope pressdown: 15/10 10/14

30 min cardio


Deads: 5 warms, 335/3 355/3 375/3,5
Leg curl: 2 warm, 60/8 65/6,4 drop set
Close stance stiff legs: 2 warms, 235/8,12
Db leg curl: 50/10 55/10 57/9 drop set
In/out thigh: 4 s

20 min cardio

Friday, November 11, 2011


Back and calves workout:

Digging this workout as I made a couple of changes from last time. Throw in some higher rep overhand rows and 1 arm row. This really helped to blow it up. Solid reps with the lead off bent over rows..

Bent over rows: 4 warms, 210/5 230/5 240/6,7 drop set
Lat pulldown wide: 1 warms, 110/8 115/9,9 drop set
Bent over rows: overhand 135/10,12,12
Close pulldown: 1 warm, 120/10,9,9
1 arm db rows: 75/12,12
Calf work: 8 sets

30 min cardio

Wednesday, November 09, 2011


Shoulder and biceps.

Solid workout and one of my favorites for the detls. Smoked the 531 numbers and got a great pump and burn. But the forearm was acting up a bit during curls so took it easy.

Db press: 3 warm, 75/5 85/5,12
Side laterals: 2 warm, 40/8,9,9 drop set
Upright row cable: 2 warm, 75/10,10
Rear delt raise on bench: 1 warm, 25/11,11,10
Hammer curl: 2 warm, 50/5 55/5,8
Close grip curl: 1 warm, 85/10 95/10
1 arm cable curl: 15/14,14,12

30 min cardio


Quads workout:

A little short on time for this workout but did what was called for on the squats. They were still solid even though on just one meal!! LOL Supersetted the barbell step lunge with extensions and the quads blew up. I left out jump squats for the limited time.

Squat: 4 warms, 300/3 320/3 330/3 340/3,3
Leg press: 2 warms, 415/10 460/10,12
Bar lunge ss
with leg ext: 3 x

20 min cardio

Monday, November 07, 2011


Deads and hammy workout:

Nothing like a new hammy routine. Killed it and strength is coming back.
Kept it simple with two types of deads and curls. Determined to see more changes.

Deadlift: 4 warms, 315/5 335/5 355/5,7
Leg curl: 2 warms, 60/7,7,6 drop set
Stiff bar deads: 1 warms, 205/10 225/12
Db lug curl: 50/10 55/9,10
Ab/Adductor work: 4 sets

20 min cardio

Sunday, November 06, 2011


Chest and triceps workout:

First thing in the morning Sunday workout. Was solid and felt great. Starting numbers were decent and looking forward to increasing them next time out. Nailed the 531 bench press reps.

Flat bench press: 4 warms, 195/5 205/5 215/5,6
In db press: 2 warms, 85/9,7 drop set
Slight in bench press: 1 warm, 125/10,10 burn set
Rack push ups: 2 sets to failure
Decline tri ext: 2 warms 70/7,7
Close position pressdown: 50/10,9 40/14,13
Db KB: 20/15,15

30 min cardio

Saturday, November 05, 2011


Back and calves workout.

Little slow getting moving since my entire lower body was wrecked from the day before.
By the working sets on the rows, I started to finally loosen up. The remainder of the workout was sweet with a fantastic pump. Nice start to this round.

Bent over rows: 4 warms, 205/5 225/5 235/5,8 drop set
Lat pulldown wide: 1 warm, 110/10,9,9 drop set
Bench db rows: 2 warm, 80/9,9 drop set
1 arm cable row: 50/10 45/12,13
Close pulldown: 70/18 85/15
Seated calf raiss: 2 warms, 3 working sets, 2 burn sets

30 min cardio.

Slight changes in the diet and cardio to offset some the family occasions and Holiday's coming up.
Friday's weigh in was on point.
Rest day for 11/5

Thursday, November 03, 2011


Quads and abs:

Was really charged up for the fact of doing a new routine and the second round of 531. Nailed the workout and in fact, added the weight wrong and did 5 more pounds on the working sets!! LOL The jump squat really finished them off. The workout really thrashed the quads and even cramped up on the cooldown cardio. I had to spend a few minutes stretching..

Squat: 4 warms, 285/5 305/5 325/5.5
Leg press: 3 warms, 450/10,14
Bar lunge: 2 warms, 155/6,8
Leg ext: 1 warms, 70/12,15
Jump squats: 25/10 30/10 35/10
Ab work: 4 sets

20 min cardio

Tuesday, November 01, 2011

10/30 and 31

Just a couple more workout of deload then will begin the second wave of 531.

The 2 off days did me well, and during the one off day, I was helping out clients and judging part of the Yorton Cup. Wow, the men's pro was just ridiculous. I do have a lot of work to do. Very competitive group and set the bar up higher again!!

Today will be a deload of hamstring/deads and tomorrow delts/biceps.
Again, my deloads are just going a lighter on the focus movement and I do not let up
on the rest of the execises...