Monday, July 30, 2012


Back and hammy workout:

With the low back issue I was careful for this workout. I havent done t bars in a long time,
and although I really kept it light the pump was solid. The problem with these type of movements are simply stabilizing. The weight is not hard but holding the position is... so lets hope small increments will work. Same applies to the stiff leg deads. Baby steps are in order! lol

T bar rows: 3 warms, 100/6 110/6,12
Lat pull under: 2 warms, 140/9 145/9
1 arm db row ss
with rope pulldown: 3 sets
RSLDL: 3 warms, 165/6 185/6,9
Db leg curl: 2 warm, 55/10,10
Leg curl: 40/10,9

20 min cardio.

Saturday, July 28, 2012


Chest and triceps workout:

Little tired pre workout, but got the blood going and finished up strong.
Decent amount of volume and may add a couple of more sets next time out for this one.
Tomorrow is an off day, but planning on doing some sprints before the day gets going.

Flat press: 3 warms, 185/5 205/5 210/5,6,6
Chest dips: 2 warms, 3 chains/8,7
Slight in db press ss
with db fly: 3 sets
Tricep pressdown: 2 warms, 70/8,8,10
1 arm pressdown: 15/10,12
Db ext: 20/14,13

20 min cardio

Friday, July 27, 2012


Quads and calves workout:

Back to the 4 day split and lead off with a really great workout. I manage to do a good combo of movements that didn't cause any back pain. So happy with it and the starting numbers. Content on using the hack squat until I am ready to squat again. Very effective and the freshness is motivating. I have room to improve so eager to see what will happen during the up coming weeks.

Leg ext: 2 warms, 70/14,14
Hack squat: 3 warms, 205/6,6,10
Sumo db squat: 2 warms 125/15, 19
Walk db lunge: 1 warm, 55/6 60/6
Calf work: 100 reps

15 min cardio.

Thursday, July 26, 2012


Bicep and back workout:

So this is the second back workout of the round but I lead off with biceps to pre exhaust and put more focus on the back.
This workout was solid and brought a great pump to the biceps which then lead to a nice back focus. Fast tempo and to the point!

After some thought though, I will be going back to an old main stay routine of mine, and do a 4 day split. Change is good as I havnet done this split for well over a year...

Barbell curl: 2 warms, 85/8 95/6,8 drop set
Alt db curl: 1 warm 40/8,9,8 burn out set
Chin ups: 4 sets to failure
Rack pull ups: 3 sets
Floor rows: 40/15,14,14

20 min cardio

Wednesday, July 25, 2012


Delt and triceps workout:

Little slow moving, but after a couple of sets and the blood moving, the workout was great.
All increases for the movements, and at a nice tempo.
Finished the delts up with my floor raises exercise. This burned em up nicely..
The ticeps were also hammered and doing the simple close stance pu was a good closer.

Db press: 3 warms, 75/9,8,8
1 arm side lateral: 2 warms, 37/10,10
Bar shrug: 2 warms, 175/19,17
Floor raises: 15 for 2 sets
Rope ext: 2 warms, 50/10,9 drop set
Db ext: 30/9 25/10 20/12,12
close pu: 2 sets to fail

20 min cardio

Tuesday, July 24, 2012


Back and calves:

Lead off with bent over rows and slow going for the fact of the back pain. I think I will need to re-evaluate the plan to let this thing heal. Regardless, pushed through and it was a solid workout.
Couple changes to occur, I will try to rest after three days of training, hiit cardio only on the 4th day. And I think I have a new goal for next year.

Bent over row OH: 3 warms, 185/6 195/6,8 drop set
Lat pulldown under: 2 warm 140/10,9 drop set
1 arm db rows: 1 warm, 75/12,14
Lat pulldown wide: 110/12,10 100/11,10
Calf work: 8 sets

20 min cardio


HIIT cardio, 30 min, 10 sprints.

Sunday, July 22, 2012

Chest and abs:
Felt great this morning and the workout showed. The strength is coming back nicely, and
making solid progress. Moving forward, I think I will schedule more days off for recovery, but will be instinctive.
Flat bench: 4 warms, 195/5 205/5,5,9
Slight in db press: 2 warms, 85/11,10
Flat db fly: 50/12,12,10
Push up: 3 sets to failure
Ab work: Hanging leg raise ss w/ball crunch, 4 x
20 min cardio.

Saturday, July 21, 2012



Made gains on all movements, but the lower back still giving me issues. The legs want to go, but the back says no. Its really only on the squats where I am being held back. I did use a belt on the last squat sets which helped a lot. Its just a tightness that need to relax. Hoping in time.

Squat: 3 warms, 165/5 185/5,5,12
SLDL: 3 warms, 185/5 205/5,10
Hack squat: 2 warms, 190/8,12
Leg curl: 2 warms, 52/8,8
BB split squat: 2 warms, 115/8,10

15 min cardio

Thursday, July 19, 2012


Feeking really beat today. Not sure what exactly, but most likely a combo of weather, sinus and overcoming this cold. Times like these I gut it up and just train, and not care about how much weight I move. Today was the second chest wo for the round and triceps.
So for kicks I lead off with triceps, and they were pre fatigue letting the chest do most of the workout. Very effective.

Chest and triceps.

OH Rope ext: 2 warms, 50/9,8 drop set
Ly db ext: 30/9 25/11,10 20/14
CGBP: 1 warm, 135/11,10,9
Flat db press: 1 warm, 75/12,10,11
Flat db fly: 1 warm, 50/11,10,10
CGPU: 3 sets to failure.

Wednesday, July 18, 2012

Shoulder and bicep workout:
Another hot one here, but since I was training smaller muscle groups, wasnt so bad.
Nice set up workout for room to gain. Pump was on and it was a faster tempo..
Seated db press: 3 warms, 75/8,9 65/1 0
1 arm side lateral: 2 warm, 35/10,12
Stand rear delt raise: 1 warm, 30/12,11,11
Barbell curl: 2 warms, 80/8 90/6,8 drop set
Alt db curl: 1 warm, 40/7,8 drop set
20 min cardio

Tuesday, July 17, 2012


Back and calves workout:

Boy it was hot one in the gym today and with this head cold a hard time getting started.
But after the first couple of sets with the blood flowing, all was good and had a solid workout.
Deads are coming along and taking the increases slow. Plus, doing them towards the end so a bit more challenging. Finished up strong and feeling good..

Bent over row OH: 3 warms, 175/5 185/5,8 drop set
Lat pulldown UH: 2 warms, 135/10 140/9 drop set
Deads: 3 warms, 225/5 255/5 275/5
Lat pulldown wg: 1 warm, 110/12,11,10
Calf work: 6 sets to failure.

20 min cardio

Monday, July 16, 2012


Wow, even though my leg workout was not mind blowing, I am sure very sore today.. lol
Trained chest only today and it felt pretty good, even though the gym is very hot and still fighting this nasty head cold.  I had some relief from the blood flow of the workout.  Numbers were decent and looking forward to gains.

Chest workout,

Flat bench: 4 warms,  185/5 195/5,9
Slight in db press: 2 warm, 80/10,10
Flat fly: 1 warm, 50/10,12
Pushups: 3 sets to failure
Ab work: 4 sets

15 min cardio

Sunday, July 15, 2012


After a week off from training being on vacation, was eager to get things going and keep this blog up to date. I did train on Saturday to get the blood flowing and again today with a new round of exercises. Today was leg training day. It was tough since I haven't squated in a long time due to lower back issues and fighting a head cold. But it was a start and used lighter weights to let the body adapt. The feel was solid and looking forward to moving on up. Again, the squat numbers are sad in comparison to what I have done, but the lower back is still sore. The good news is that is does not ach with the rest of the movements. I figure this will help along with dropping the post contest weight I have put on. Time to move forward...

Squat: 4 warms, 175/5,5,10
RSLDL: 3 warms, 195/5, 10
Hack squat: 2 warms, 180/8,10
Leg curl: 2 warms, 50/8,10
BB split squat: 2 warms, 115/8,10

20 min cardio

Wednesday, July 04, 2012

Little lame with posting, but will get back at it.

All in all the workouts have been solid, and progressively getting stronger with each workout.
Still not squating, but plan on it for the third split of this routine.  So that will be in a few weeks.
The good news is that I am finishing up with deads on my main back workout, and they feel great.

Today will be Chest and tripeps, and then I will start the last round for this split.
Even though needed, I will be on vacation next week and it stinks since I am in a good groove.

The focus after vacation is to continue to get stronger and bring up the chest and upper back, hence, alternating the two body parts every other round but hitting them 2 x.  Then I will begin my mini cut, with the focus of losing body fat again..