Wednesday, October 31, 2012

After two days off, hit it hard for the last two workouts...
Nailed shoulders and then quads with the test out day yesterday on the 531.  300 for the single was called
for and it was easy.  Second set I did it for 5 reps.  all gains were made on the workout.

Squat:  4 warms, 225/5 265/3 285/1 300/1,5
Leg press: 225/
Bar lunge: 2 warms, 135/6,8
Leg ext: 1 warm, 80/11,11 drop set
Calves: 7 sets
Ab work

10 min cool.down

Friday, October 26, 2012

Another great two days of training.   Hitting my stride..

Today was back and hamstrings.  And the deads are finally feeling comfortable.   All gains were made.

Deads: 4 warms, 265/3 295/3 315/3,8
Close pulldown: 2 warms, 127/10,10,10
Bent over row: 2 warms, 180/9,8 drop set
1 arm cable row: 50/12,13,12
Leg curl: 2 warm, 57/5,5,7  drop set
GM: 65x2
Ab work

10 min cooldown

Chest train yesterday was solid also, nice fast temp.  But it the flat presses were challenging, especially without a spotter!!

Flat press: 3 warms, 185/5 205/3 225/3 240/3,4
In db press: 1 warm, 85/10,9,9 drop set
Flat fly: 50/12,12,11
Decline pu: 2 x fail
Rope pressdown: 2 warms, 50/10,10
Bar ext: 55x2 45x2
Ab work

10 min cardio, 4 sprints.

Thursday, October 25, 2012

Quads and calves

Fantastic workout on the second round....   Made gains across the board...

Squat: 4 warms, 225/5 250/3 270/3 285/3,8
Leg press: 200/20,22,24,25,30
Bar lunge 2 warms, 130/6,8
Leg ext: 1 warm, 77/12,12 drop set
Donkey calf: 7 sets
Ab work

10 min cooldown.

Tuesday, October 23, 2012

Catch up again as I finished the first round of the second wave of 531.
Nailed each workout and for the all out set did more reps than called for.

Here is the break down

Chest and triceps

Flat press: 3 warms 185/5 205/5 225/5,7
In db press: 2 warms, 85/9,7  drop set
Flat fly: 45/12,12,11
Decline pu: 2 sets to fail
Rope pressdown: 2 warms 50/10,9
Dips: 4 sets to failure
Bar ext: 45/19,15
Ab work

4 sprints on bike

Back and hams

Deads:  4 warms, 255/5 275/5 295/5,10
Close pulldown: 2 warms,  135/12,11,10
Bent over row: 2 warms, 165/8,8   drop set
1 arm cable row: 50 x 2
Leg curl: 2 warms, 55/5,5,8 drop set
Bar split squat: 65/8,10
Ab work

10 min cooldown

Delts and biceps.

Stand press: 3 warms, 110/5 120/5,10
Bar shrug: 2 warm,  205/12,12,12
Side lat: 1 warm, 30/10,10,12
Upright row cable: 50/14 60/15
Bar curl: 2 warms, 85/8,8,10
Alt db curl: 1 warm, 35/8,11 drop set
Ab work

4 sprints on bike

Friday, October 19, 2012

Little catch up time.

This past week was the deload week on the first wave of the 531.  Pretty much followed it but on the last set, I went to failure.  The rest of the training was solid even though I was fighting a head cold.
Yesterday was a planned off day, and today just nailed my quads.  So it was onto the second wave for the 531, and handled the 5's nicely for the squat.  Tomorrow is another day off for the fact of going to watch a bb show..

Squat: 4 warms, 225/5 255/5 270/5,8
Leg press: 180/20,20,20,20,30
Bar lunge: 2 warms, 125/6,8
Leg ext: 1 warm 75/12,12 drop set
Donkey Calve work: 6 sets
Low ab work: 4 sets

10 min cooldown.

Thursday, October 11, 2012

Last two workouts were nailed.
Both test outs for the 531 for bench and deads..

For the chest workout, I was able to do the 240 for the called for single and the second all out set was for a good 4 reps.  Not to mention, no spot, so I am cautious.

Today I bang out the deads and progressing nicely.
Did the single with 320 and the second set did a solid 7 reps.
For kicks I burned out 225 for 25 reps and then finished off the workout nicely.

Coming along steady and slowly..,

Tuesday, October 09, 2012

Quads and calves workout:

For test out for the 531 on the squat and nailed it.
290 for a single was called for.  Did the first single with ease and the second all out set did 6 good reps.
Rest of the workout was killer with solid energy.  In a good place.

Squat: 4 warms, 225/5 260/3 275/1 290/1,6
1 let leg press: 2 warms  175/10,12
Leg press: 270/15,15
Leg ext: 2 warms, 85/10,10 drop
Squat wide: 135/12, 12
calf work: 5 sets

10 min cooldown.

Monday, October 08, 2012

Delts and biceps workout:

Did what was called for and more.  Nice tempo and ran right through this workout. 
Will keep some type of shrugs in all workout moving forward for the fact of bringing up my traps which
are lacking.. Standing press was still easy as I started too light on the 531 but will adjust next wave.

Stand bar press: 3 warms, 115/3,11
Db shrug: 2 warms, 90/12,12,16
Side lateral up/downs: 3x
Rear delt raise ss
with Bar shrug: 2x
Incline Db curl: 2 warms, 37/8,8,8
Cable curl: 1 warm, 52/10,11
Con curl: 25/12,14
Ab work

4 x 20 sec sprints.

Sunday, October 07, 2012

Early morning back and hammie workout.
Little tough getting going with the deads, but did what was called for and give me more
energy through out the workout.  Happy with numbers although I am about 100 pounds off! lol

Deads:  4 warms, 265/3 285/3 305/3,5
Lat under: 2 warms, 127/10,11,10
1 arm row: 2 warms, 80/12,11
Rope pulldown ss
with pullover: 3x
Leg Curl: 1 warm, 47/8,8,8 drop set
Deads: 135/15,15

10 min cooldown

Friday, October 05, 2012

Chest and triceps: 

Moving on nicely and even though I may have started high on the 531 for bench, still got it done.
Nice tempo and pump.  Tomorrow looks to be a rest day and then back at it Sunday.

Flat bench: 4 warms, 205/3 220/3 230/3,5
Chest dips: 2 warms, 3chains/10,9
Slight in db press: 75/10,9 65/10,11 drop set
Db fly: 40/15,15
Tri pressdown: 2 warms, 72/10,10
Db ext: 30/8 25/9 20/12,12
1 arm press: 15x2
Ab work

10 min hitt, 4 sprints
Quads and calves workout:

Start of the second round (reps of 3) of the first wave of 531 and it was a great workout all in all.  Made gains on each movement and the squat was not too hard.  Excited to press on and pushed out more on the secondary movements..

Squat: 4 warms, 225/5 245/3 260/3 275/3,5
1 leg leg press: 2 warms, 145/12,14
Wall ball squat: 2 warms, 50/15,20
Leg ext: 1 warm, 75/11,10 drop set
calf work: 6 sets

10 min cooldown.

Tuesday, October 02, 2012

After two planned off days, the last two workouts have been solid.
I started the 531 and the numbers for each the bench and deads are just about right.
The focus is not to struggle too much and move the weight to build momentum.

For the chest and triceps, I used 215 and did it for sets of 5 and 7.
Today I trained back and hams.  Add a little more volume in hopes to bring up the thickness.
But for the deads the first round called for 285, and did 5 and 8 reps...

Looking forward to progress.