Friday, August 31, 2012

Back and hamstring workouts:

Feeling good going in, but the low back didnt agree with it after the first workout set for deads.
Moving forward, I plan to continue but to reset with lighter weight and using a higher rep scheme, but still to failure.
The rest of the workout was spot on...

Deads: strained back.
Close pulldown: 2 warms, 155/8,8 drop set
Bent over row OH: 2 warms, 145/10 155/12, 13
1 arm pulldown: 55/10,12,12
Leg curl: 2 warms, 60/5,5 50/8 drop set

10 min cool down.

Thursday, August 30, 2012


Chest and triceps workout:

Fantastic wo today and with the cooler weather approaching, I can feel it!!
Made solid gains throughout..

Slight incline bench: 3 warms, 185/5 205/5 215/5,5 drop set
In db press: 2 warm, 90/8,6 drop set
Db fly: 1 warm, 50/11,10
Push ups: 2 sets to failure
Rope pressdown: 2 warms, 50/8.8 drop set
Tri dips: 4 sets to fail

10 min cool

Wednesday, August 29, 2012


Slow and steady, and a gain is a gain. Taking it easy, the squats are increase a little at a time. And if I continue to hit my numbers even at 10 pound increases per workout, I will be happy.

Squat: 5 warms, 195/5 215/3,3,10
Let press: 2 warms, 370/15,16,15
Bar lunge: 2 warms, 135/6,8
Leg ext: 1 warm, 70/10,11,10
Calf work: 8 sets

Tuesday, August 28, 2012


Shoulder and biceps.

Gains across the boards and the energy was high. I have a feeling the fall and winter are going to be great training times..... pushing forward to making improvements. The one change to the training, is doing a few more reps. I am a fan of the lower schemes for the fact of lifting heavier weight. But with age and injuries, listening to the body becomes just as important. Eager to see the results.

Side lateral: 3 warms, 37/6 42/6,6,7
Rear delt raise ss 25 30 32 32
with shrug: 155 175 185 185
Seated db press: 1 warm, 65/12,11 drop set
Barbell curl: 2 warm, 95/8 115/6,6,8
Alt db curl: 1 warm, 40/8,9 drop set

10 min cooldown.

Monday, August 27, 2012

Back at it after a few days off. If you didnt know I promoted a show this past weekend and took a lot out of me, but hit it hard today and nothing will be in the way now.
Although feeling good, the lower back still has issues. I made a slight increase on the deads, but for some odd reason when releasing the weight, I am getting these sharp pains. My mind says yes, but the body says no, lol. All other movements were up though.

Deads: 4 warms, 225/5 275/5 285/3,6
Close pulldown: 2 warm, 140/10 150/10,8
Bent over row OH: 2 warms, 140/10,12
1 arm pulldown: 55/10,12
Leg curl: 2 warms, 57/5,5,6 drop set
Split squat: 1 warm, 105/12

10 min cooldown

Thursday, August 23, 2012


Quads and calves workout:

First good to lead of with regular squats. Although get the weight in place still does cause pain to eh lower back, the actual movement does not. Progression for sure, but slowly. The weight I used was not hard on the legs, but hoping to slowly increase and keep it going. The rest of the workout, I wrecked it up.. awesome pump and burn.

Squat: 3 warms, 205/3,3,8
Leg press: 2 warms, 360/15,15,15
Bar lunge: 2 warms, 125/6,8
Leg ext: 1 warm 70/12,12,13
Calf work: 5 sets

Wednesday, August 22, 2012


Shoulder and biceps workout:

Solid training with room to improve....

Side lateral: 3 warms 40/6,6,7
Rear delt raise ss 20 25 30 30
with shrug: 135 155 175
Db seated press: 1 warm, 65/10,12
Barbell curl: 3 warms, 105/6,6,6
Alt db cur; 1 warm, 40/8,9
1 arm preacher: 25/12,11

Tuesday, August 21, 2012

After two days off, had two great workouts with the new split.

Chest and triceps:

Slight in bench: 3 warms, 185/5 205/5 210/5,6
In db press: 2 warms, 85/9,9
Flat db fly: 1 warm, 50/10,12
Push up: 2 set to failure
Rope pressdown: 2 warms, 50/7,7 drop set
Dips: 4 sets to failure.

15 min cardio

Back and hams:

Deads: 4 warms, 225/5 275/5,5,5
Lat pulldown cose: 2 warms, 130/10 145/9,9
Bent over row OH: 2 warms, 135/12,13
1 arm cable row: 50/10,12
Leg curl: 2 warms, 55/5,5,6
Barbell split squat: 96/8,10

All in all a nice start and really taking it easy with the deads. I can say I walked away with just a slight twinge after doing them, but the weight was not too hard. I plan to make small increases..

Friday, August 17, 2012

Little summary!

Been busy with show promotion and organizing so I have had the time to blog my workouts.
Although the past week the training has been great and gains are made, I do log everything on a spreedsheet here in the gym. I just havent taken the time to put them up on this blog...
Just one more week till the show, and once that is completed I plan on introducing a couple of new ideas to the public I have been wanting to do and share.

All in all, things are moving along nicely!!

Monday, August 13, 2012

Missed a few workouts, but here and doing well.
Getting it done and on the last round of the first rotation for this 4 days split.
The lower back is slightly improving. Within the same week, I did some light deads and squats and walk away feeling ok... I can see myself bring them both back sooner then later.
Training chest and triceps tomorrow, and will post the work out.

Thursday, August 09, 2012


Day off yesterday, and today whacked my chest and triceps. Really had some nice gains, and foresee the strength to continue to climb. Chest strength is just about to the point to pre diet mode.

Chest and triceps:

Flat bench: 3 warms, 185/5 205/5 220/5,6,7
Chest dips: 2 warms, 4 chains/8,8
Slight in db press ss: 75x3
Db fly: 40x3
Tricep pressdown: 2 warms, 75/8,8,8
Bar ext ss
with db kb: 3 x

20 min cardio

Tuesday, August 07, 2012


Quads and calves:

And the weights and intensity keep on rising! Well rested workout and did a few extra sets.
Why, because I felt like it... Things are coming along and feeling better with the lower back.
Hoping in a month or so, I can get back to squating again.

Leg Ext: 2 warms, 80/12,12
Hack squat: 3 warms, 225/6,8,8 drop set
Sumo db squat: 1 warm, 145/10,15,15 drop set
Step db lunge ss
with Sissy squat: 3 x
calf work: 100 reps

10 min cardio cooldown

Monday, August 06, 2012


Shoulder and biceps workout:

Straight up killed it today. Some nice soreness in both the back and hammies from yesterdays workout, but the lower back felt fine. All gains for the movements in the workout, as micro loading is providing to be a good practice.

High in db press: 3 warms 80/6 90/8,8
Side lateral up/downs: 4 x
Db shrug ss
with front raise: 3 x
Incline db curl: 2 warms, 37/6 42/7,7
Rope curl ss
with con curl: 3 x

20 min cardio

Sunday, August 05, 2012


After two days off from weight training, the first was planned and the second off day was not, I was eager to get it going. Hammered my back and hams this time around, and it was a great workout. I switched out the t bar for bench rows to protect the low back. And in doing so, doing the stiff legs were not to bad on the low back. All in all a fantastic pump and made some gains from last round.

Back and hams:

Db bench row: 3 warms 85/6 90/8,9
Lat pulldown under: 2 warms, 145/9,9 drop set
Db bent over row ss
with Rope pulldown: 3 x
RSLDL: 3 warms, 185/6 205/6 215/6,9
Db leg curl: 2 warms 65/6,7
Leg curl: 40/10,9

20 min cardio

Thursday, August 02, 2012


Chest and triceps workout:

With my quads screaming at me, I knew I did good yesterday. Onto the chest workout, and my pressing continues to increase nicely. Still not pushing to complete failure, but the slow gains is giving me momentum in hopes of hitting recent bests. Felt nice and full post workout.

Flat bench: 3 warms 185/5 205/5 215/5,6,6
Chest dips: 2 warms, 3 chains/9,9
Slight in db press ss: 75 x 3
with fly: 40 x 3
Tricep pressdown: 2 warms, 72/8,9,10
Db ext: 3 giant sets

20 min cardio

Tomorrow will be an off day, planning on doing HIIT cardio

Wednesday, August 01, 2012


Quads and calves workout:

Feeling off going into the workout and this time I can blame my sinuses. The stuffy head thing was going on with a headache. Oddly enough, I can tell when it will rain, and as I type this, it is pouring outside. Ok, on to the workout. Even with my head issues, lol, the workout was solid and made increases all around from last round. And the good news, the back wasn't bothering as much.. The pump by the end was extreme and very tight..

Leg ext: 2 warms, 75/12,14
Hack squat: 3 warms, 215/6,10,8
Sumo db squat: 2 warms 140/12,15
Step lunge ss
with sissy squat: 3 x
Calf work: 100 reps

no cardio cooldown.

Delt and biceps:

Great workout and did what needed to be done.

High in db press: 3 warms, 75/6 85/7,8
Side lateral up and downs: 4 giant sets
Db shrugs ss
with Front raise: 3 sets
In db curl: 2 warm, 35/6 40/7,7
Rope curl ss
with con curl: 3 x

20 min cardio