Sunday, January 29, 2012

Fell behind in the workout journals only because of time. Training is solid and have mixed it up a tad. Still using the prescribe exercises, just changing up the order a bit. Strength is solid and no signs of decreasing. Two more workouts, then typically it would be deload time, but since I stopped the 531, no more. Still going to push.
The changes have come in doing the main lifts later in the workout rather then leading off and doing the lower rep schemes.

Seeing slight changes every few days in the body and diet is on point without changes.
I have made some cardio adjustments over the last week only because I know I can handle more. But again, small steps....

Friday, January 27, 2012


Quads and abs:

Nice mix of movements today. Stay with the same series of exercises but a change of order. First time leading off with leg press in almost a year. Took the reps slowed and controlled. Thereafter I squated, and even though I didnt use a ton of weight, I do get much more from the squats being pre exhausted. Happy with the workout.

Leg press: 4 warms, 450/10 495/10,12 drop set
Squat: 3 warms, 255/6 275/7 drop set
Leg ext: 2 warms, 80/10 drop set
Bar step lunge: 95/6,9 drop set
Ab work:

15 min cooldown
25 min cardio

Wednesday, January 25, 2012


Shoulder and biceps workout:

Same movements as last time but all gains. Solid workout and continued high energy.
Even though strength and energy is solid, seeing changes now every few days in level of leaness. Content at this point. Tomorrow is a scheduled off day due to business but will get in some light cardio in.

Side lateral: 2 warms, 37/8 42/8,8 drop set
Db press: 2 warms, 80/6,7,6
Front raise
ss with rear delt: 3x
Hammer curl: 2 warm, 50/8 55/8
1 arm cable curl: 2 warms, 25/12,10
Stand db x reps: 30 25 20
Ab work

15 min cooldown
25 min cardio, w/5 sprints.

Monday, January 23, 2012


Hammy workout:

Fantastic workout with new energy. Might be from not leading off from deads this time. I will keep them in but mix it up a little bit moving forward. At this point, its about fatiguing the muscle without hurting myself. Lots of volume but a faster temp.

Leg curl: 3 warms, 65/6,6,4
Deads: 2 warms, 275/8 285/8,8
Wide leg press: 2 warms, 325/10,12
Stiff leg db: 1 warm, 100/12,16
Leg curl x reps: 45x2

15 min cooldown
25 min cardio

Sunday, January 22, 2012


Mighty fine workout today, and it was a nice change of pace. Stepping away from the 531 flat barbell press, so I led off with flat db press instead. Content with start off strength. All in all very good workout with a nice tempo...
Check in this morning with weight and body fat. On pace right now, but always ready for changes.

Flat db press: 4 warms, 95/6 100/7,7
In bar press: 1 warm, 145/8 155/8 160/8,7
Slight in db x reps: 65 for 3 sets
Rack push ups: 2 x failure
Close grip pressdown: 2 warms, 60/8,8 drop set
Bar ext: 45/11,10,10,9
Rope ext: 25/12,11,10
Ab work: 4 sets

15 min cooldown
25 min cardio 5 sprints.

Saturday, January 21, 2012


Back and calves workout:

Coooold in the gym today, but warmed up very fast! LOL. I leveled down the new Beyond Nutrition blend and nailed it. Made solid gains throughout the workout and the pump was on even after a low carb day. That is a good thing..

Pull ups: 5 sets to failure, up 3 reps.
Db bench row: 1 warm, 90/8,8,7 drop set
Lat pulldown under: 2 warms, 132/8,8 drop set
Bent over row, overhand: 1 warms, 155/10 165/9,8 drop set
Str arm pulldown: 45/12,12,14
Calf work: 3 warms, singles 4 sets, burn set

15 min cooldown
25 min cardio - 5 20sec sprints.

Thursday, January 19, 2012


Quads and abs:

Well, the day off was pushed to tomorrow!! LOL With my schedule and just feeling good. I banged out my quad workout, and tomorrow will be a total day of rest. All gains were made with the micro loading on the squats. High energy today with the first time using Beyond Nutrition's new product called X. Progress is key even during prep.

Squat: 5 warms, 285/3 335/3 350/3,3 2 drop sets
Leg Press: 2 warms, 370/8 460/10,12
Step bar lunge: 2 warms 145/6 150/8
Leg ext ss with Sumo db squat: 3 x
Ab work

12 min cool down
25 min cardio

Wednesday, January 18, 2012


Shoulder and biceps workout:

New round which is always motivating, but lead off with side laterals to mix it up.
Nice workout and content with the starting numbers. Oddly, was a little tired pre workout, but as I type this feel very good. Not sure what the deal was. Tomorrow looks to be an off day, and back at it on Friday....

Side lateral: 3 warms, 40/8,9,8
Db press: 2 warms, 75/8,7 drop set
Front raise plate ss
with Rear delt raise: 3x
Hammer curl: 2 warms, 45/8 50/8
Close bar curl: 1 warm, 90/8,8 drop set
1 arm cable curl: 15/10,12 drop set

12 min cooldown
25 min cardio, 5 sprints.

Tuesday, January 17, 2012


Dead and Hammy workout:

Sweet workout today and was feeling the extra scoop of All Out!! lol. New round of movements and it gave a solid pump and burn. Happy with the numbers and looking forward to increasing next round. Brought back the wide leg press and this movement is more about feel and focus rather then strength.

Deads: 4 warms 315/5 365/3 385/3,3 315/10
Leg curl: 2 warms, 60/7,7 drop set
Wide leg press: 2 warms, 315/10,12
Stiff Leg Db: 1 warm, 95/12,15
X rep leg curl: 2 x 40

12 min cooldown
25 min cardio

Monday, January 16, 2012


Chest and triceps workout:

Even though feeling good going into the workout, the flat bench is catching up.
I will finish this 531 off and then modify things up to accommodate my body as I as lean out. Strength is good, just setting up under the barbell for heavier weight may play havoc on my rotators.

Flat bench: 4 warms, 205/5 220/5 230/3 235/3 185/10
In db press: 2 warms, 80/9,8,8
Flat db x reps: 65 x 2, 55 x 2
Rack push ups: 2 sets to failure.
Close tri pressdown: 2 warms 60/8,7 drop set
Lying bar ext: 50/10,9,8
Stand rope ext: 30/12,10,10
Ab work

12 min cooldown
25 min cardio 5 sprints

Sunday, January 15, 2012


Back and calves.

Well rested today, coming off an off day from training. New round and was amped to get it going. Faster tempo workout for two reason. It was cold in my studio, and energy was high. Being lighter, its easier doing pull ups know and actual feeling them with strict form....

Pull ups: 5 sets to failure
Db bench row: 2 warms, 90/9,7 drop set
Lat pulldown under: 2 wamr,s 130/8,7 drop set
Bent over row, overhand: 1 warm 155/9,8 135/14
Str arm pulldown: 1 warm, 45/13,12
Calf work: 2 warms, 1 leg 4 sets, 2 burns

12 min cooldown
25 min cardio

Friday, January 13, 2012


Quads and abs:

Slow start as it was a tad cold in my studio but once I got warmed up, it was killa quad workout. Going in a decided to back off the 531 but still to keep squating as a lead off. Simply going to do the best I can with the heavier weight during the prep. My lower back is just tighter than usual at this point, and I contribute to some of this weighing less. Regardless, I was happy with my numbers and plan to make mico loads to the squat. The rest of the workout provided a great pump and burn!!

Squat: 5 warm, 285/3 335/3 345/3,3
Leg press: 3 warms, 450/10,12
Step bar lunge: 2 warms, 145/6,8
Leg ext ss
with Sumo db squat: 2 x
Ab work: 3 ss

12 min cool down
20 min cardio.

Saturday will be a complete off day. My monthly posing classes start tomorrow and looking forward to them..

Weigh in the morning, and head in the right direction.

Thursday, January 12, 2012

Last day for the deload workouts and feeling good.

The head cold is just about gone and looking forward to starting a new routine tomorrow and a fresh set of 531 numbers.
The only issue will be the squat with heavier weight. Due to lower body fat, the stability is less. But I will give it a shot before I change it up. Deads should progress nicely, and still have the goal of doing 3x my body weight during this prep.

The diet is on point and this Saturday is picture time!! LOL

Sunday, January 08, 2012

Little update.

Was a rest day yesterday and the day before a test out for delts. That morning I woke up feeling beat and sick so still completed the workout but did a mix up workout.
Was effective and felt better when I was finished. All in all, the week of slamming workouts and seeing a couple of sick clients lead to my minor cold. Feeling better this morning and will have an early workout. It will be quads and a deload for this round.

My Friday and Saturday weight average 155.75. Now moving forward the goal is a slight lose each week. Let the games begin..

Friday, January 06, 2012


Deadlift and hammy workout:

See yourself doing it, and it will happen. Nailed this workout today and hit the goal of the one rep max. Almost 3 x bw and a PR for the ratio of bw to bar weight.

Here is a link to the lift,

Deads: 5 warms, 365/2 415/1 445/1
Glute ham raise: 4 x
Db Split squat 2 warms, 60/8 70/10
Leg curl: 50/8 55/8,6 2 drop sets
Good mornings: 2 warms, 155/10,12

10 min cooldown
20 min cardio

Wednesday, January 04, 2012

Good workouts the last two days with hitting a solid 1 rep with 255 2x.
I altered the bent over rows and stuck with higher reps for the fact of being stiff from the leg workout the day before. But had all gains on the rest of the movements.
Today banged out chest and tri's and it went well. Tomorrow is test out for the deads.

I will be attempt 445 for kicks as it will be an all time best body weight ratio wise.

We will see how I feel. Here is what I did today.

Flat bench: 4 warms, 205/5 225/3 245/1 255/1,1
Slight in db press: 2 warms, 80/8 85/9,7 drop set
In db fly: 50/10,10 45/12
Rope pressown: 2 warm,s 45/9,7 drop set
Tricep dips: 2 warm 2 chains/9,7
1 arm pressdown: 15/12,14

10 min cooldown
25 min cardio

Monday, January 02, 2012

Happy New Year!!

Finished strong with the delt and bi workout on New Years eve, and then a rest day yesterday. Brought in today with a thrashing of my quads and singles on the 531 workout. What I have learned is that my lower body can handle the weight but being leaner has a disadvantage of holding the weight on my back. More or less, my low back stiffens up a bit from less body fat. I simply did a lot more warm up sets to get loose. Regardless, I will still push forward but not get crazy for the chance of injury.

Squat: 6 warms, 295/5 335/3 355/1 375/1,1
Leg press: 2 warm, 470/6 515/10,12 380/20
Leg ext: 2 warms, 90/9,8
Front squat: 2 warms, 185/5 205/10

10 min cool down
20 min cardio

Its go time and lets see what happens over the next few months during my prep.